Would You, Quintus? Would I?

Training Training Logs
601

5/11/2013

Had a company retreat Friday to Saturday morning so I am kinda doing Friday and Saturday as one.

Deadlift:
135 5x
225 5x
315 3x
405 1x
460 2x All the program called for today. Not gonna go crazy with the lower back anyhow. My hip has been all out of whack.

Behind the Neck Press:
45 10x
95 10x
135 5x
165 3x
165 8x Program called for 2 sets of 3, but I could tell this was a high testosterone day, so I went for a rep max.

Close Grip Bench to a 2 Board with Feet Up:
45 10x
135 5x
185 5x
225 5x
275 3x
275 3x
275 3x Never done feet up on bench before. It’s pretty hard.

Slingshot Bench:
275 8x
275 8x

Dips:
BW 20x
45lbs 10x
90lbs 10x

Pullups:
Did somewhere around 10 sets of 10. I lose track of them sometimes when I do that many.

602

[quote]csulli wrote:
Not gonna go crazy with the lower back anyhow. My hip has been all out of whack.
[/quote]

Alignment issues? If so, I have the same thing. Left of my back gets more lit up and my pelvis rotates clockwise. Aggravating to address.

603

[quote]spar4tee wrote:

[quote]csulli wrote:
Not gonna go crazy with the lower back anyhow. My hip has been all out of whack.
[/quote]

Alignment issues? If so, I have the same thing. Left of my back gets more lit up and my pelvis rotates clockwise. Aggravating to address.[/quote]
Yes exactly!

604

[quote]csulli wrote:

[quote]spar4tee wrote:

[quote]csulli wrote:
Not gonna go crazy with the lower back anyhow. My hip has been all out of whack.
[/quote]

Alignment issues? If so, I have the same thing. Left of my back gets more lit up and my pelvis rotates clockwise. Aggravating to address.[/quote]
Yes exactly![/quote]

605

Yeah hips are gay. Fuck hips.

606

[quote]Mr. Walkway wrote:

[quote]DSSG wrote:
Woah, now, Mr. Walkaway. You might want to ease up on the dosage test, and get yourself on some SERMs. You haven’t been lactating lately, have you? Any bitch tits, or just bitchy personality? In all seriousness he is coming down a little fast, but under control. Calm your tits, it’s not like your sternum is taking any abuse/ him saying they are competition pause bench presses. [/quote]

this is the kid who annoys the shit out of me for saying powerlifting is dumb… when what he is doing is 100x dumb-er than powerlifting. my buddy just got a hairline fracture in his sternum from doing EXACTLY what this assclown is doing

you can hear the weights “clank” as the bar crashes into his chest… you don’t even need to be paying that close of attention to notice it

he’s clearly not strong enough to be using that weight if he needs to use his ribcage to get a “recoil” effect.

that shit was just under control enough to not slip out of his hands[/quote]

This.

Part of the reason you butt keeps coming of the bench is from the recoil you’re getting from bouncing the barbell on your chest. I’d lower the weight and learn how to stay tight throughout the whole movement broseph

607

[quote]detazathoth wrote:

[quote]Mr. Walkway wrote:

[quote]DSSG wrote:
Woah, now, Mr. Walkaway. You might want to ease up on the dosage test, and get yourself on some SERMs. You haven’t been lactating lately, have you? Any bitch tits, or just bitchy personality? In all seriousness he is coming down a little fast, but under control. Calm your tits, it’s not like your sternum is taking any abuse/ him saying they are competition pause bench presses. [/quote]

this is the kid who annoys the shit out of me for saying powerlifting is dumb… when what he is doing is 100x dumb-er than powerlifting. my buddy just got a hairline fracture in his sternum from doing EXACTLY what this assclown is doing

you can hear the weights “clank” as the bar crashes into his chest… you don’t even need to be paying that close of attention to notice it

he’s clearly not strong enough to be using that weight if he needs to use his ribcage to get a “recoil” effect.

that shit was just under control enough to not slip out of his hands[/quote]

This.

Part of the reason you butt keeps coming of the bench is from the recoil you’re getting from bouncing the barbell on your chest. I’d lower the weight and learn how to stay tight throughout the whole movement broseph[/quote]
should I shove my head/neck into the pad as I’m doing with my traps?

608

[quote]detazathoth wrote:
Part of the reason you butt keeps coming of the bench is from the recoil you’re getting from bouncing the barbell on your chest. I’d lower the weight and learn how to stay tight throughout the whole movement broseph[/quote]
No I don’t think so cuz it was happening when I paused too. Also the leg drive I was doing was happening slightly before the bar even touched my chest and I was sort of pushing my chest to the bar. So my butt was already up before the “bounce”.

Taking Walkway’s side… I’m a bit surprised at you Carlos. Only a bit though.

What about my last vid of the 305 triple and the 285 close grip after I changed my setup? Did those look okay?

609

[quote]csulli wrote:

[quote]detazathoth wrote:
Part of the reason you butt keeps coming of the bench is from the recoil you’re getting from bouncing the barbell on your chest. I’d lower the weight and learn how to stay tight throughout the whole movement broseph[/quote]
No I don’t think so cuz it was happening when I paused too. Also the leg drive I was doing was happening slightly before the bar even touched my chest and I was sort of pushing my chest to the bar. So my butt was already up before the “bounce”.

Taking Walkway’s side… I’m a bit surprised at you Carlos. Only a bit though.

What about my last vid of the 305 triple and the 285 close grip after I changed my setup? Did those look okay?[/quote]

Your butt coming off the bench and the bounce are in sync in that video, just sayin’

Simply take your feet and get them set up underneath you. They donâ??t need to be pulled way back under your body, powerlifting style, but they do need to be underneath you. Everyone will be a bit different here, but start by putting your shins approximately perpendicular to the ground. You will want your legs at approximately a 45 degree angle to each other. This will help greatly with your stability, and let you focus on the press.

Another easy thing to do, once your feet are set, is lift your toes up. this keeps you from pressing through the balls of your feet, and makes you drive through your heels. If you examine it closely it will change the angle of your leg drive so that its on more of a flat plane, pressing into your butt and traps, as opposed to lifting your butt up. If lifting your toes doesnâ??t keep your butt on the bench, simply move your feet out a little further in front of you.

610

[quote]browndisaster wrote:

[quote]detazathoth wrote:

[quote]Mr. Walkway wrote:

[quote]DSSG wrote:
Woah, now, Mr. Walkaway. You might want to ease up on the dosage test, and get yourself on some SERMs. You haven’t been lactating lately, have you? Any bitch tits, or just bitchy personality? In all seriousness he is coming down a little fast, but under control. Calm your tits, it’s not like your sternum is taking any abuse/ him saying they are competition pause bench presses. [/quote]

this is the kid who annoys the shit out of me for saying powerlifting is dumb… when what he is doing is 100x dumb-er than powerlifting. my buddy just got a hairline fracture in his sternum from doing EXACTLY what this assclown is doing

you can hear the weights “clank” as the bar crashes into his chest… you don’t even need to be paying that close of attention to notice it

he’s clearly not strong enough to be using that weight if he needs to use his ribcage to get a “recoil” effect.

that shit was just under control enough to not slip out of his hands[/quote]

This.

Part of the reason you butt keeps coming of the bench is from the recoil you’re getting from bouncing the barbell on your chest. I’d lower the weight and learn how to stay tight throughout the whole movement broseph[/quote]
should I shove my head/neck into the pad as I’m doing with my traps? [/quote]

No, it’s not necessary. As long as your head doesn’t come off the bench, you’re good

611

[quote]detazathoth wrote:
Simply take your feet and get them set up underneath you. They donâ??t need to be pulled way back under your body, powerlifting style, but they do need to be underneath you. Everyone will be a bit different here, but start by putting your shins approximately perpendicular to the ground. You will want your legs at approximately a 45 degree angle to each other. This will help greatly with your stability, and let you focus on the press.

Another easy thing to do, once your feet are set, is lift your toes up. this keeps you from pressing through the balls of your feet, and makes you drive through your heels. If you examine it closely it will change the angle of your leg drive so that its on more of a flat plane, pressing into your butt and traps, as opposed to lifting your butt up. If lifting your toes doesnâ??t keep your butt on the bench, simply move your feet out a little further in front of you. [/quote]
Thanks! I think I’ve heard of the toes up trick before, but I’d forgotten to give it a try. I’ve conditioned myself to drive my hips pretty upward rather than back unfortunately, which is why I reverted to going on my toes and squeezing the bench rather than driving through the heels, which is what I’d rather do if I can keep my butt down.

612

Dude, that run on sentence is so long that I don’t know what you’re trying to say lol

613

[quote]detazathoth wrote:
Dude, that run on sentence is so long that I don’t know what you’re trying to say lol[/quote]
Choose your own adventure sentence. Pick whichever meaning you please.

614

[quote]csulli wrote:

[quote]detazathoth wrote:
Dude, that run on sentence is so long that I don’t know what you’re trying to say lol[/quote]
Choose your own adventure sentence. Pick whichever meaning you please.[/quote]

Oh, and work on getting your glutes to fire properly. Your hips are rotated forward when you squat, causing your hamstrings to be under-utilized and forcing your low back to take most of the load. Likewise with your deadlift, your lockout is rough from the
lack of glute strength

615

[quote]detazathoth wrote:
Oh, and work on getting your glutes to fire properly. Your hips are rotated forward when you squat, causing your hamstrings to be under-utilized and forcing your low back to take most of the load. Likewise with your deadlift, your lockout is rough from the
lack of glute strength [/quote]
Thanks again! I’m hoping RDL’s will help with that. I’ve never tried glute-bridges; maybe they’d help.

616

thank you Carlos, I’ll work on my setup tomorrow

617

Following this. You seem like a cool guy, even though I think we differ in opinion sometimes.

For what’s it’s worth, when I was doing flat bench and lifting for strength more, I had all the same issues you have. lol. Ass coming up, bouncing off chest.

HeavyTriple on here helped me learn leg drive a bit better, and then reading STB’s benching article helped TREMENDOUSLY, where the ‘So The Think Ya Can Bench’ video that everyone advocates seemed to not help. But, ultimately, lowering the weight a tad is what helps. Sucks, and obviously don’t do it in the middle of your program, but it’ll help in the long run.

618

[quote]Spidey22 wrote:
Following this.[/quote]
Fuckin sweet

619

5/13/2013

Birthday today! I’m 25.

Had a new batch of powerlifters in the gym today. Really great folks; glad to have them training there. Exciting days ahead!

Squat:
45 10x
135 5x
185 5x
225 5x
275 5x
315 1x
365 1x
385 2x Ah, bit frustrating. I was gonna do more. These two reps felt good, and the weight was moving nicely. Unfortunately though I could tell after the second rep that if I kept going I was literally going to have a brown disaster if you know what I mean hahaha. That’s annoying, but at least the weight felt good. This will be my opener at the meet.

Paused Squats:
275 5x Did these high bar and close stance to see how things felt. Felt pretty awkward and like shit.
275 5x Did this set low bar like normal. Really solid and smooth with nice pauses. Paused the last rep about 5 seconds. Hardest part is holding your breath and keeping your air and tightness that long in the hole.

Glute Bridges: First time on these!
135 10x
225 10x
225 10x
225 15x Well I can definitely feel these in the glutes like nothing else. Maybe these will help me activate them better on other movements. 225 for this amount of volume actually felt pretty tough, so that’s a good sign that there is plenty of room for improvement and that this may be addressing a weakness. I see guys doing these with crazy amounts of weight with these.

Rack Pulls with quaded mini-bands on each side:
The rack height was set to about 18" deadlift level, maybe a touch lower. I think at that height the band tension is around 250?
I did some warmup sets with triples and then a couple singles. Between using 100lb plates and these fuckin bands and all that I honestly had no idea how much weight I was even lifting until afterwards. The top single I got up to was about 500 in bar weight so like seven fifty or something at lockout. No straps.

Here’s the thing though, like a lot of raw lifters, I don’t really have any faith that rack pulls help my deadlift. I wish they did lol, but I can rack pull a stupid amount of weight compared to what I can deadlift. It’s just totally different mechanics. Oh well. It was extremely fun, and it was great for my energy competing with all the guys. I just need to do one powerlifting meet and then “retire” from powerlifting and do strongman where I can deadlift from 18 inches with a hitch lol.

DB Rows:
70 10x (the reps are for each arm of course. so 10 with each arm)
95 10x
115 20x I need more conditioning. I was winded as hell after this.
160 6x
160 10x No straps on any of these sets.

Pullups:
7 sets of 10 and 2 sets of 15 mixed in there for a total of 100

Shrugs: (another thing I’m not really sure helps me, but hey, plenty of guys do shrugs)
225 10x
405 5x they skipped me on 315…
495 5x
495 5x okay shrugs is the one thing today where I used straps.

Did a couple double overhand pickups of 495 and held it for a couple seconds. They didn’t think I could do it. My grip feels pretty good though.

V-Bar Rows:
2 plates 10x
3 plates 10x
4 plates 5x
4 plates 10x all done

Been a long time since I went buck wild on the upper back. I hope it’s sore tomorrow. It always seems really hard to make it sore. I’m pretty pleased about doing everything except the shrugs sans straps. I guess now at least I know my back is nowhere near strong enough for my grip to be an issue haha!

620

  1. really impressed me staying with the big boys on those rack pulls (yay for manning up and not using straps! lol)

  2. Yep, are you feeling those hip thrusters yet? I have a feeling my glutes will be kicking me tomorrow.

  3. looks like you got a heck of a lot of volume in last night!!

  4. Agree, the new guys seem pretty cool

oh, I had no idea it was your birthday yesterday. Happy Birthday Chris !!