A) Bench Press with 5/8" Chains
…
225x3
275+1 Chainx1
315+2 Chainsx1
330+5 Chainsx0
330+3 Chainsx1
330+4 Chainsx0
315+4 Chainsx1
B) Seated Shoulder Press
135x5
185x8x3 (PR of some sort)
C) Rolling Triceps Extensions
EZ+50x10
+100x10
+120x6
+100x10
My shoulders were a little sore going into today, and I just didn’t have the pop off my chest. 330+5 chains would have been a 5lb PR, but it stalled halfway up. I backed off a couple of chains and felt good, but it just wasn’t there today. Dropped back to 315 to end on a positive note.
I’ve been trying to keep the shoulder pressing in the 12 rep range, but bumped the weight up today. These felt good considering that I had just finished with the chain pressing, but still not all there.
Doesn’t look like much on paper, but it took a lot out of me.
[quote]Power GnP wrote:
Russian lifter Yuriy Fedorenko registered a doping violation in an out of competition test which the IPF administered on September 24. The failure appears to violate the terms of the early termination of Russia’s doping suspension meaning the country will be suspended for an additional year. An official announcement has not been made by the IPF.
It also may mean that Russia’s results at the subsequent IPF Powerlifting World Championships will be voided, wiping out perfect scores on both the men’s and women’s side. If that happens, the U.S. would move up to gold on the men’s side and Chinese Taipei would be awarded gold, with the U.S. moving into bronze position, on the women’s side.
IPF President Detlev Albrings in a June release regarding the suspensions said that Russia and the Ukraine “have a probation period until 31st December 2008. If only one lifter of them is doping positive at an international or regional championship or OCT-test carried out by the IPF the concerned federation will be suspended again for one year.”
[/quote]
Those guys suck at cheating. 27 Russians and 30 Ukrainians are on the IPF suspension list for doping violations. Marion Jones passed over 160 drug tests. Lance Armstrong never failed a drug test in the most-tested sport on earth. Those Russians need to get their act together.
Notes: Benching felt good. I actually used a shoe with a little bit of a heel for the benching (instead of chucks) and it felt a little better.
Deadlifts didn’t feel too bad. My eye felt like it was going to pop out on the last reps of the last 2 sets, but I’m pushing hard to keep the good form.
There was a guy last week in probably his mid forties doing deadlifts and GMs and I gave him some tips. He was doing deads again this week and said that he’d like to catch a workout with me, so I might have a little bit of a training partner again.
3 Board Close Grip
230x2x5
255x0 I didn’t realize that we hadn’t switched the weight from my partners set. Woops
230x4
Seated Row Overhand Should Width Grip
175x5x8
Fat Mans Pull-ups. Basically, I set the bar on the pins in power rack such that I could just reach it lying on the floor. I also put me feet up on box and kept my core tight so that my body was strait.
5x8 I might have done 6. I lost count.
Supersetted these with OH tri extensions with a rope
110x3x8
110x7
Bent Over Rear Delt Flies
17.5x4x10 - Yes, we have a 17.5lb DB
Not sure wtf these are called, say Pemdas do them, figured they looked interesting. Definitely sucked, using 15lb db’s didn’t help the ego much either…
Vbar pulldown:
145x6x3
Pullups Underhand:
+25x3x2
bwx4
I think I do too much volume on ME days. What do you guys think?
[quote]AshyLarry wrote:
I think I do too much volume on ME days. What do you guys think?[/quote]
How many days a week are you lifting? That doesn’t look like too much volume, try Sheiko for a four week prep cycle…now thats volume.
What makes you think your overdoing it?, are you mentally fatigued, sore the next day week after week?
I’m doing the basic westside thing, mon-wed-fri-sun. I’m thinking I do too much because come Fridays I’m burn out. Haven’t had a good Friday in a while, I usually just feel like I’m dragging ass, weak and tired.
Left arm banged up at elbow so weight was hard to lock out on that side, still rehabing the SI joint strain. Left arm limited my grip strength so I passed on heavy back assistance work today.
Strict OHP
75x8
95x8
110x8x3 sets
BB Bicep Curls (varying grips)
10x4 sets
One Arm Machine Rows (3 different grips)
12x5 sets
Hyperextentions
205lb+45lb=250x8x3 sets
Back+Hamstring Flextion Work (on hyperextention rack)
1min holdx4 set
[quote]AshyLarry wrote:
I’m doing the basic westside thing, mon-wed-fri-sun. I’m thinking I do too much because come Fridays I’m burn out. Haven’t had a good Friday in a while, I usually just feel like I’m dragging ass, weak and tired. [/quote]
You sound like you have a pretty hectic schedule, maybe it makes sense to use a 3 day approach to allow for better recovery.
On your incline bench, if we take 195 to be your 1RM, or even 200, that means that 180 is 90% for you. I usually count a missed lift as 2 lifts over 90% and you missed twice. On your last set you did over 90% for 4 reps, which tells me that it’s not actually 90%, as in you may have missed the 205 attempts as a result of form issues and a lack of neural efficiency. Either way, going by the previous calculations, that’s about 10 lifts over 90%…which IS a lot. But then again, you probably wouldn’t (and shouldn’t) be able to get a 90% plus lift for 4 reps as the end of your ME work.
I would suggest working with triples for multiple sets or even fives, working up to a 3RM or 5RM over a period of a few weeks. This is more well-suited to those with less efficient nervous systems for their size, will help you build some muscle with the extra volume, and solidify proper technique.
Ashylarry, try a basic 3 day Sheiko template as your next training cycle. They are very straight forward with majority of the emphasis on the big three (as it should be in powerlifting). They seem to be very ‘nerologically efficent’ programs, you will work with 80-85% for triples for multiple sets, lots of volume with moderatly heavy weights.
Not sure wtf these are called, say Pemdas do them, figured they looked interesting. Definitely sucked, using 15lb db’s didn’t help the ego much either…
Vbar pulldown:
145x6x3
Pullups Underhand:
+25x3x2
bwx4
I think I do too much volume on ME days. What do you guys think?[/quote]
Thats not really a lot of volume, but if you aren’t recovering then cut it back. Try not going so intense for a while. Keep the reps in the 8 to 10 range. You basically maxed out on pullups. It is ok to do once and awhile, but be aware that maxing out on two movements murders your CNS.
I don’t like the way you worked up to single in the incline. Your jumps were far to big considering your max.
This would have been better.
45x??
95x5
125x3
135x3
155x3
175x1-2
185x1
195x1
205x1
The should press thing. I told him to do them with his chest supported on the back of bench at a roughly 80-85% incline. This forces the shoulder to externally rotate and insures the proper movement pattern(pressing over the head instead of in front of the head). The kid has really tight shoulders ands needs to work on this.
[quote]Matt McGorry wrote:
AshyLarry wrote:
I’m doing the basic westside thing, mon-wed-fri-sun. I’m thinking I do too much because come Fridays I’m burn out. Haven’t had a good Friday in a while, I usually just feel like I’m dragging ass, weak and tired.
You sound like you have a pretty hectic schedule, maybe it makes sense to use a 3 day approach to allow for better recovery.
On your incline bench, if we take 195 to be your 1RM, or even 200, that means that 180 is 90% for you. I usually count a missed lift as 2 lifts over 90% and you missed twice. On your last set you did over 90% for 4 reps, which tells me that it’s not actually 90%, as in you may have missed the 205 attempts as a result of form issues and a lack of neural efficiency. Either way, going by the previous calculations, that’s about 10 lifts over 90%…which IS a lot. But then again, you probably wouldn’t (and shouldn’t) be able to get a 90% plus lift for 4 reps as the end of your ME work.
I would suggest working with triples for multiple sets or even fives, working up to a 3RM or 5RM over a period of a few weeks. This is more well-suited to those with less efficient nervous systems for their size, will help you build some muscle with the extra volume, and solidify proper technique.
Just some thoughts.
-Matt
[/quote]
See…I told you triples are a good idea. He also has some good points about the # of lifts of 90%. A miss is tougher on my system than a hard lift. Try not to miss. Once and a while is ok, but don’t make a habit out of it.
[quote]shane54 wrote:
yesterdays deadlift training:
up to 390kg (858lbs) after triples with 340kg (748lbs) and 360kg (792lbs) and one rep with 380kg (836lbs).
[quote]Donut62 wrote:
shane54 wrote:
yesterdays deadlift training:
up to 390kg (858lbs) after triples with 340kg (748lbs) and 360kg (792lbs) and one rep with 380kg (836lbs).
vid:
regards
Goddamnit, stop getting so strong![/quote]
I know I’m weak and all, but JEEZZZ mannnn…
Makes me feel like a 12 year old Japanese girl…(no offense to 12-year old Japanese girls.)
Notes: Felt pretty run down today. My knees were sore, but not as bad as at some points on #29. My elbows felt like Meat and Modi each took an arm and used it as a pogo stick.
The squats definitely slowed down a lot towards the end. On my last couple sets, I was taking 4-5 minutes rest between sets. I also worked on cutting the depth short a little bit and it seemed to be fine.
Start #32 next week and I can’t say I’ll really complain about taking down the volume, haha.
Notes
My right shoulder has been feeling a bit wonky in general and in particular on the bench press for the past two weeks ever since I slept on my side and woke up with my shoulder slightly out of place. So, I decided to swap out bench press and replace it with a standing press for my max today. Thus, this will be a “Crossfit Total” instead of an unofficial powerlifting total. The squat and deadlift felt like I might have been able to eek out a few more pounds, but I was satisfied with those numbers for today and wanted to finish the lifts on a high note. The press was pretty difficult. I might have been able to get 175 if I’d done the warm up sets differently, but it wasn’t going to happen after that 170 attempt. At the end of the deadlift, I had some time to burn and figured it had been a long while since I tried maxing out on weighted pull-ups. The BW+115 is a 5lb PR on the added weight, but I weighed 20lbs less when I did the BW+110, so a 25lb PR on total weight, but not as good of a bodyweight multiple. All-in-all, a great evening of lifting.
