[quote]lil power wrote:
really impressed me staying with the big boys on those rack pulls (yay for manning up and not using straps! lol)
Yep, are you feeling those hip thrusters yet? I have a feeling my glutes will be kicking me tomorrow.
looks like you got a heck of a lot of volume in last night!!
Agree, the new guys seem pretty cool
oh, I had no idea it was your birthday yesterday. Happy Birthday Chris !![/quote]
Thanks!!!
[quote]csulli wrote:
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![/quote]
Happy birthday Chris J Fry. Always strong.
HAPPY BIRTHDAY BUDDY!!!
Happy girthday man! You can’t ignore Gary Oak’s girth.
[quote]Spock81 wrote:
HAPPY BIRTHDAY BUDDY!!![/quote]
THANKS!!! I’m glad you’re still hanging around here even if you’re not logging. No use logging if it stresses you out. That’s counterproductive!
[quote]strongmanvinny wrote:
Happy birthday Chris J Fry. Always strong. [/quote]
Thanks! (sorry I didn’t give you caps. caps for caps that’s the rule)
[quote]spar4tee wrote:
Happy girthday man! You can’t ignore Gary Oak’s girth.[/quote]
[quote]csulli wrote:
[quote]spar4tee wrote:
Happy girthday man! You can’t ignore Gary Oak’s girth.[/quote]
[/quote]
I can explain the badge paradox btw
[quote]spar4tee wrote:
[quote]csulli wrote:
[quote]spar4tee wrote:
Happy girthday man! You can’t ignore Gary Oak’s girth.[/quote]
[/quote]
I can explain the badge paradox btw[/quote]
Genuinely interested…
5/15/2013
Not the best today. Gotta be said. Upper back was actually debilitatingly sore. Made bench pretty tough.
Bench:
45 10x
95 10x
95 10x
135 10x
135 10x
185 5x
225 5x
275 5x
315 2x
315 2x One of the new guys was spotting me today. He’s super nice, but he’s never spotted me before. I would have preferred one of my regular training partners (who were both there), but he was kinda insistent… I cared too much about not being rude. Anyway, this dude was getting very handsy with the bar and it was irritating the piss out of me. If it had been some random kid I probably would have cussed him out lol. I’ve gone a bit Kirk Karwoski on spotters before.
Close Grip Bench:
295 2x
295 3x These felt much better than comp grip bench. Heck I may consider someday doing pretty much all my benching with a close grip a la Paul Carter.
Incline Bench:
245 2x
245 3x I’m thinking I need to start giving incline its own warmup instead of going straight to the work sets after bench, because the second set ALWAYS feels much better and stronger than the first. Could be that I just need to get my upper chest and shoulders a little more primed before I go into these. Seriously first set I barely got that double, and on the second set it was a very easy three lol.
Dead Bench: I put a couple mats under the bench so I could get the pin height just right. The bar was exactly touching my chest so these were full ROM.
135 2x
225 2x
275 2x
275 2x
275 2x Man… That’s a hard exercise. Gonna make this a mandatory lift on bench day.
Dumbbell Bench:
70’s 20x
70’s 20x
70’s 20x
70’s 19x Well fuck me isn’t that a perfect way to end today.
Had a lot of grinders today. Too many for sure. Training partner said I need to back off on the accessory volume until after the meet. I think I’ll do just that. I’ve never really had to stop myself from destroying myself in the gym since I’ve never had to be ready for a competition before. I shouldn’t have gone buck wild on the upper back work Monday for sure. I’ll start tapering off the extra stuff I’m doing in the gym for this last month to try and stay a bit more fresh. I could also improve upon my diet and hydration certainly, although I am sleeping well at least.
Here’s the regular bench: In addition to the upper back junk, my big problem here was that I did all my warmups with my feet just flat, and then on my work set I moved to my tucked position. That was silly. I should have been practicing my form the whole time, because I’m still not that used to the new form and I ended up with my feet too far back and I didn’t squeeze my legs right and even my bar path was all weird. I know better than that. I should have warmed up with the same form I was going to use on the work sets.
Here’s the close grip: These felt much, much better. After a couple sets I had my form dialed in again so my setup felt way more solid here, and it made a major difference. Foot position, leg tightness/drive, arch, and bar placement all felt much better.
5/17/2013
Deadlift:
135 5x
225 5x
315 3x
405 1x
485 2x real easy
Glute Bridges:
225 15x
225 15x
225 15x
Hyper extensions superset with Hamstring Curls:
3 supersets of 20 on hypers with 10 on hamstring curls
That’s it till tomorrow.
Whats your bench warm up look like, besides the bench itself? I feel better doing several light sets of facepulls, pushdowns, pulldowns, and then doing some front/side raises before upper body pressing.
[quote]MightyMouse17 wrote:
Whats your bench warm up look like, besides the bench itself? I feel better doing several light sets of facepulls, pushdowns, pulldowns, and then doing some front/side raises before upper body pressing. [/quote]
Just a bit of shoulder mobility. I’ll definitely give your method a shot; it certainly wouldn’t hurt.
I mostly got the idea from Jennifer Petrosinos and Brian Schwabs training logs. That Jennifer is pretty smoking!
[quote]MightyMouse17 wrote:
That Jennifer is pretty smoking![/quote]
Agreed lol
5/18/2013
Behind the neck Press:
45 10x
95 10x
135 8x
185 2x
170 3x
DB Seated Overhead Press:
I did a rest pause set here cuz Spidey said it was fun.
70’s 10x
15s
70’s 5x
15s
70’s 2x
Played around with the axle for a while doing clean and jerks with somewhere around 185-200. I was mostly cleaning it to practice that, but I did some jerks as well. I’d never done a jerk before, but they actually aren’t that hard.
Prowler w/ 90lbs:
Did 35 laps of 20 yards each (10 yards low handles down; 10 yards high handles back)
Total distance is a bit short of half a mile.
DB Curls:
35’s for like 4 sets of 10-15
Rope Cable Curls:
Started a couple pegs above half the stack going to failure or 15 reps, whichever came first and then moving down a peg and doing it again. There were 3 people total rotating. We ended up maxing the entire thing out for 5 reps. Dropped back down to half stack and burnt out.
Btw I wore my new Superboy Prime shirt today just like CT Fletcher does. I doubt CT Fletcher knows it’s actually a Superboy Prime shirt though; he probably just thinks it’s a cool black Superman shirt. What a noob.
[quote]csulli wrote:
Btw I wore my new Superboy Prime shirt today just like CT Fletcher does. I doubt CT Fletcher knows it’s actually a Superboy Prime shirt though; he probably just thinks it’s a cool black Superman shirt. What a noob.[/quote]
lol I have the Superboy T
[quote]csulli wrote:
Btw I wore my new Superboy Prime shirt today just like CT Fletcher does. I doubt CT Fletcher knows it’s actually a Superboy Prime shirt though; he probably just thinks it’s a cool black Superman shirt. What a noob.[/quote]
Oh, hey, Yancy.
Remind me on the date of your meet! June 1st? I am excited. You gotta film that shit all legit like the hardcore lifters do and post the video.
[quote]strongmanvinny wrote:
[quote]csulli wrote:
Btw I wore my new Superboy Prime shirt today just like CT Fletcher does. I doubt CT Fletcher knows it’s actually a Superboy Prime shirt though; he probably just thinks it’s a cool black Superman shirt. What a noob.[/quote]
Oh, hey, Yancy.
Remind me on the date of your meet! June 1st? I am excited. You gotta film that shit all legit like the hardcore lifters do and post the video.
[/quote]
June 15!
Also lol’d hard at Yancy Fry haha!
