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Group: Strength & Powerlifting

Created: 2012/01/01, Members: 38, Messages: 16459

Discuss the topic of Power lifting, Strength training and Strong Man training!

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coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/18, 12:16 AM =nate's log... i felt like i was being rude to pemdas by posting things in his and i also think it would help be more consistent in my workingout (ive been gettin lazy lately)

coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/18, 12:23 AM 9/17 havent lifted first thing in the morning in a while. i only ate about 4-5tbs of peanutbutter cuz i had no food. DL barx5 135x3 185x3 225x3 275x2 315x2 365x2 405x2 add belt 425x1 455x0 455x0 405x1 failed at 2in below knee on 1st 455. the strength coach (and plenty others) were watchin me deadlift. later when i asked for some green bands he said i was over the bar. he said that he was like 'son of biatch, he could have it if he just sat back' guess i gotta make sure to sit back more... i pulled it off floor fast but got stuck. step ups 25dbsx8 35x6x2 0x10 pull throughs green bandx10x3 thats it. again, im hoping this will get me more dedicated as i have been slipping. my main goal is 3,4,5 by years end and i need to get to it. the s. coach said i should try out some speed squats no box for a bit to help get more explosive. i think i am going to do a modified version of WSFSBIII changin up the jump day back to a DE day with a jump day every 4 weeks or so. let me know what ya'll think
	2007/09/18, 04:23 AM good workout. good luck.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/18, 09:04 AM I think that you wasted a lot of energy pulling 365 and 405 for two. I would have put some extra reps after my PR attempt if I felt the need for more volume. The 405 especially because that is 2 reps at 90%+. With the addition of the 425 you have 3 lifts at 90%+ before you even attempt the PR.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/18, 09:16 AM thats true pemdas. i think i wanted to see how i would do without a belt. i dont normally go about 365 without a belt so i tried it. i dont fault that for my missing of 455, more of a technical issue, but definitly something to consider...
dollar1299 Posts: 6 Joined: 2007/05/15	2007/09/18, 09:21 AM TRYING TO BUILD CHEST IM BENCH PRESSING BUT I ONLY FEEL THE BURN IN MY ARMS ANY SUGGESTIONS
	2007/09/18, 09:28 AM For starters stop yelling. What does your routine look like? How is your diet? And wrong thread. -------------- Those who want tolerance must be tolerant to intolerance.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/09/18, 04:59 PM ============ Quoting from Pemdas: I think that you wasted a lot of energy pulling 365 and 405 for two. ============= I concur. I always wanted to say that. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/19, 03:09 PM steve... why did you go on hiatus for so long? anywho ME Upper i threw my arm out a bit playing softball yesterday, so it was bothering me Flat Bench barx5x2 95x5 135x5 155x5 185x5 205x5 225x5 245x2 Decline BB (SL) 155x23 185x18 Cable V handle rows/superset rear db flyes 160x12/25x12 180x8/35x8 170x10x2/30x10x2 BB Shrugs 225x12 275x12x2 Incline DB Curls 45x8x3 Pretty decent day, still trying to figure out what kind of rep scheme i want. my shoulder really hit me hard on that last flat bench. i was going for 5RM pr... definitly did not have it... 225 was easy tho. supposed to play dodgeball tonight, probably wont tho...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/20, 06:37 PM im gettin worried about a very serious shoulder injury i might have soon. its kind of a nagging pain that catches on sometimes but i played softball 2 days ago and that made it so it was hard to move my arm, then the next day i played dodgeball and only threw the ball 1 time and did the same. today i did a little bit of catch to see if i could just get it warmed up, but it felt good for a while and started aggravating me again. im takin ibuprofen and at one point took some vicodin the pain was so unbearable. im guessing its rotator issue but im not really sure what to do to fix it. any suggestions?
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/09/20, 10:42 PM Off topic here, but I read in Pemdas training log that you put together a spread of the WS4SB3 routine. I'd like to take a look if you'd send it on. ECLE5C@mizzou.edu....
danny_tuff Posts: 85 Joined: 2006/11/12	2007/09/21, 08:46 AM id also really like that spread steve or pemdas. mr_mc_stooge@hotmail.com thanks very much -------------- OBSESSION is a word the lazy use to describe the DEDICATED
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/21, 07:47 PM DE Squat-wide,no box barx5x2 95x5 135x3 190x2x10 felt pretty fast until last few sets, then ran out of steam... way different feel without box... i superseted the squats with some pullup/chin variations so as to get more of those in (tryin to grow that back up) bwx3-4x6 DL w/ me on 1in plate 225x1x8 Good Morning! barx5 95x10 135x10 185x8x2 Calf Raise on weird machine that pneumatic... that was fun and gave me nice cramps Ab stuff... wood chops and standing crunches with ~90lbs pretty good day. my legs are beat up as i played capture the flag for like 2hrs yesterday so pretty tired. got some great shin splints, so i did do some dorsi work with 30lb db too... finito
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/25, 12:49 AM i havent gotten to the gym in the last 2 days. missed RE bench and ME Lower. I might just do ME lower tommorrow and skip RE this week. Any other suggestions? I have been having a lot of trouble getting free time available to get all 4 days in...
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/25, 01:44 AM do a 3 days split max effort 2 DE days next week do the ME effort you didn't do week before. me bench de squat de bench next week me squat de bench de squat me bench so on and so on ?? -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/25, 08:25 AM Why don't you make it an 8 day split. Monday ME lower Wend ME upper Friday DE lower Monday DE upper Wend ME lower ...ect If you don't like that then I would keep 2 ME days a week and have one RE/DE/assistance day a week.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/25, 09:22 AM andrew, just curious why you would only have 1 ME day a week...? pemdas makes more sense to me as its sort of like DeFrancos thing anyway, using only 3 days... Ill have to see how it works out, right now my work schedule on the weekends completely makes going Fri morn before work ridiculously hard, and Sun mornin just not happen b/c i work late thurs and all day sat. i guess ill just have to see how it works out right now. thanks for your advice guys... ill hopefully have somethin to post soon in terms of traingin... looks like a temperorary "deload" week or 1/2 week
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/09/25, 11:21 AM Why are you constrained by the monday through Sunday thing? I just rotate my days. So I'll do DE Lower, De Upper, ME Lower, ME Upper, and start again. If it takes me 9 days to get there because of my schedule it takes 9 days.....Even if a 4 week cycle takes 5 weeks you still get the workouts in.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/25, 05:47 PM im just trying to keep the frequency to 4 workouts a week typically. i dont know why really... just takes out all of the guess work. i just sort of do it... maybe i do need the change...
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/25, 10:10 PM I did that in season during cheerleading....it works. You have 2 full weeks to recover for next ME move. Kept me fresh. but cheering and stunting is kinda hard on body. Basicly 100's of powercleans 3x a week....worked for me..so? -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/26, 01:53 AM i guess it will be better than what i am doing now. basically, when i miss a day, if i can hit it the next day, i ditch it and move to whatever is supposed to be there next time. i have missed both my RE upper and ME lower this week. was going to go today but had a softball game. i think im goin to do the wave lifting for upper that way i get the reps in again and just mod up the rest...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/26, 06:18 PM im goin to the gym in about 30min, but something really dawned on me. i havent been full of energy since i caught mono. it takes time to recover from, but lethargy takes its toll so bad. anywho, ill give an update later...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/26, 08:15 PM 9/26 like mentioned above, i was feeling pretty tired but felt good once i got in there. right now the school is remodeling the other gym, so all the little curl jockeys are in the weight room, which is fine cuz they motivate me to work harder hahah. ME Upper barx5x2 95x5 135x5 185x5 225x3 245x3 PR 255x2 PR Incline WGBP 155x11 155x6 BO Row super Rear Fly 155x10/30x10 165x10/30x8 185x9/30x8 175x10/face pull 140x10 Shrugs 225x12x2 275x12 315x6 Standing alternating curl 50x8x2 Concentration Curl 30x8 Stand alt curl 55x8 i know that some of that seems sporadic, but the curl jockeys were in full force. i must admit, biceps are my least favortie muscle to work. i never feel like i hit them hard enough and they are probably the least impressive part on me. i would like bigger bi's but dont feel like working towards that goal. guess i need to figure a way to include them better DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/26, 08:25 PM Sweet good work man.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/27, 12:11 AM thanks, i need to incorporate more doubles and triples. obviously with a 270 1RM, 245 for 3 is not that great. i think i just need to work that out. i have been thinkin about maxin reps with 225 and using that for a few weeks to get more volume and also see if i can increase it... what do you all think? or maybe switch out ME exercises... soooo many choices. i do need to get my hands on some boards tho...
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/27, 09:15 AM Boards are really cheap, just go to home depot. I even had them cut the 2x6 into 3 even boards for me. It was like $3 for the board. I bought some velcro so I could make 1, 2, or 3 boards. There was enough left on the original board for a 4th and maybe a 5th board, but I didn't bother because I don't see myself use 4+ boards any time soon.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/09/27, 09:35 AM If you're looking for more volume, just work up to a heavy set, back down 5-10%, and do some triples. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/27, 06:05 PM me too pemdas.....her's a cool tip tho I put a I hole on either side....and I loop a band with clips on it....so that I can hold the board on my chest better. I workout alone...so I don't have somone to hold it for me:( Keeps it in place pretty good. I spray painted mine....black with yellow strips too lol -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/27, 06:08 PM I just stuff it under my shirt.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/27, 06:34 PM oh.. i know its cheap to make. if i get in the gym at the right time i can use them as the coaches are there... but lately ive been procrastinating till the afternoon. i might just build a 2 and 3 board, dont know about higher tho... i guess it could be good for solely tricep stuff and to handle more weight. so maybe forget what i just said...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/28, 08:54 PM 9/28 Speed squats no box barx5x2 95x3 135x3 185x2 205x2x10 Snatch grip deads 135x5 225x2x2 275x2 315x2x3 convential speed deads 225x2x5 Reverse Hyper 45x12 70x10 95x10x2 Side bends 100x8x2
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/28, 10:56 PM there a reason why you don't use a box? Cause you can't get the full set back, relaxed state without a box? Nor the "stop" and drive that make the box squat so benificial. Why not try a jumping squat? -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/29, 09:29 AM i normally do box squats. i just changed it up for the last 2 weeks to practice my form without it and without going heavy. im using it again next week. plus, i typically fail on turning the weight around. its not the weight is to heavy, its that i just cant stop and go back up, so im just trying this to see how it feels.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/30, 09:24 PM 9/30 RE flat db bench 70x16x11x6 Pullup/super face pull bwx10/60 (weird weight on machine)x10 Pulldown/superset fac pull 180x10x3/60x10x3 DB shoulder press 40x10x4 DB Shurgs/super Hamer curls 100x10x3/50x10x3 Hub holds (25lbs) 3sets DONE! extremely drained after all this... going for max parallel squat tommorrow i think...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/01, 08:14 PM 10/1 ME Wide Squats barx5x2 135x3 185x2 225x2 275x2 315x2 belt 365x1 385x1 (easy match PR) 405x0 nose starts bleeding (clean up nose) 405x0 365x0 Bulgarian Squats (front foot on plate for added ROM0 95x8x3 GHR BWx10x3 Ab circuit I know i can hit that damn 405! I think its a matter of everything being good conditions. I was a little tired,but i still keep getting stuck towards the bottom. I am able to turn the weight around, but get stuck after about an inch. Guess i need to get back on the DE box squats and get some explosiveness. any more advice? i havent tried to do ME squats in a while, but i cant seem to get it over 385. My DL hasnt moved any either in a bit. Maybe now im back on squats the DL will move? ahhhh! DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/01, 09:03 PM SLDL - Helps my squat more than anything else. Weighted 45 degree back extensions. Use your glutes. Squeeze you ass check together. Pull-Throughs I suspect that you have a glute firing problem, but this is just a guess. Can you make a video?
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/10/01, 10:04 PM Do you normally squat wide? Cause I have pretty much given up learning to squat wide just for leverage sakes. I'l still do it to have strong hips...but whever I fel more comfortable doing shoulder width. Ed Conan squats close...i've seen O lifts squating 700+ close stance no gear at 230some odd pounds. SO if it good for them it good enough for me lol A deep leg press or power squat may help wirth the glutes firing. Box jumps jumping squats You can also set up the bar at your sticking point...w/ chains or with the rack....and get under the weight..and drive up as fast as possible. Takes the "lowering' portion out of the lift....helps with dl as well. -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/01, 10:10 PM no, no access to a video camera. i wouldnt say i normally squat wide, i change it up all the time, wide squat, oly, front, i try and get a bunch of them in, however, it is probably the more frequent squat for me... i would not be surprised if my glutes were an issue. i never seem to feel them even when i deadlift.. i will try to incorporate more glute dominated stuff for assistance work for a bit.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/03, 10:03 PM ME upper Floor Press barx5x2 95x5 135x5 185x5 205x5 225x3 245x1+1 255x0 was just trying to find my place with boards. i can never decide if i want to do 5, 3, or singles... Wide grip incline bb(rep out) 155x16 155x8 bb rows/face pull 185x10/140x10 185x9/140x10 165x10/140x10 165x10/140x10 Behind back shrugs 225x10x2 275x10x2 Reverse EZ curls 75x10 75x10 75x8 75x7 i seem to run out of gas too fast on all my lifts. think i need to rest more in between sets.. Finito!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/03, 10:42 PM or my GPP sucks... i really need to work on that...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/05, 12:31 PM 10/5 DE Day went in and a few guys were doing some band squats so i eventually worked in with them... DE box squats barx5x2 95x5 135x3 185x2x2 add green band per side 185x2x4 (i jumped in a little late...) High box squats 225x2 315x2 365x2 405x2x8 these felt fast b/c of band squats.. DE Sumo DL 135x2 185x1x2 ~225x1x8 these were real fast. seems i had real nice form cuz the strength coach was there and having everyone watch me to get form right. i just dipped and ripped... nice Split Squats (2 seconds at bottom) 115x6x2 135x6x2 i suck at these! superset w/ Wood chops purple band with D-handle on it 10each side x4 Done!
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/05, 01:32 PM Why did you do high box squats? I am just wondering your reason because you say that you are weak out of the hole. I would have done some supplementary exercise to address this. Did you ever consider doing bottom up squats?
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/05, 02:20 PM simply because i was working in with these guys, so i just kind of rolled with it... besides, it does allow for heavier weights than normal which is good. what kind of rep scheme would you use for bottom up squats? and how low do you start them... i think they would be nice to try out...
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/05, 02:35 PM I understand if you were just working in with some people, but the whole point of westside is to work on your weakness and I don't think learning to handle heavier weight is you problem right now, so I don't like that part of your reason. Well if I was going to do them as a supplementary movement I would probably stick to the 3-5 rep range for 4-6 sets. I would set the pins low( below your normal depth ) since this where you are failing. If you feel really strong on these then you might need to work on your descent. It is possible that you are going too fast/dive bombing the squat as I suggested before. It could also be that your are not staying tight in the hole, or the glute firing problem I alluded to before. It is really tough to say with out seeing you do it. I know you said that you don't have a video camera. Are you sure you don't have one on your cell phone. They pretty much all come with one standard now a days.
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/10/05, 02:35 PM I would just place the safety bars at the level of where you would normally start the up part of your squat or even slightly lower and place the barbell there with whatever weight you need on the safety bars. I would do it similar to repping deadlifts. Do one, drop, reset and do another if you're doing multiple reps per set. I'd think singles could work well also.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/07, 07:31 PM 10/7 i played a game of flag football right before going to the gym and i had little sleep thanks to a new lady friend, so i was really worn out in the gym, but here goes... RE Flat bench 40x8 60x8 75x12 75x6 75x7 Pullups (palms facing in) bwx8 bwx6 bwx6 superset Face pull 60x10x3 Lateral Raises 25x10x4 DB shrugs 100x10x2 120x8 superset Concentration curls 25x10x2 30x10 done... really bad workout... just kind of went through the motions... no drive...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/07, 07:35 PM i think i will try out the bottom up squats as my ME movement tommorrow.... i liek the idea and it makes sense to me. only thing that would hold me back is i think i pulled my hamstring. it hurts right now like a crappy charlie horse... pemdas, i think it might be a combination of a few of those things. i know i tend to dive quick(ish). i do have a camera on my phone, but i tried to get a video (and pics) on my comp once before but cant figure it out. i could definitly take a video but dont know how to get it on here.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/08, 08:33 AM You should just have to plug it into a usb drive. Your computer should just recognizes it as an external drive.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/08, 02:25 PM oh... so i gotta go get a chord to connect it...? on another note, i think im goin to take this week as a deload week and cut out my ME work this week. My hamstring is really bothering me right now so i definitly couldnt make it to ME lower today. i figure its right about time i cut back a week anywho. i will just incorporate some recovery work and maybe some more conditioning if my leg is up to it...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/12, 01:59 PM ok... well let me preface this post by saying that for the last month or so i have been having a slight problem in my right knee. basically, whenever i sit in class my legs are bent, but as soon as i go to stand up, i have trouble straightening my leg cuz it hurts in my knee. it feels like its going to pop or something. i dont know what the deal is... but i thought it would just go away... so anywho... DE Lower Body wanted to do box squats with bands again, but the girls lax team took every rack (doing pullups (blah) but then front squats) DE Deads 135x5 185x2 225x1x3 275x1x~10-12 (i was just killing time) -this all was fast, i know i could have done more for my speed work, but my hamstring is still kind of hurting so i didnt want to push it to much Front Squats 135x5 185x5 225x4 225x2 these were really bothering my knee so i stopped Pull Throughs 140x10x2 DONE so, in hindsight, i wish i had done reps with 135 for front squats to work my knee. i say this because i felt a lot better leaving, but i really want to figure out what is going on... my right leg is just f'd up! hamstring and knee! argh.. i am going to pop lots of fish oil to see if maybe its a fat issue or maybe dehydration?

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