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Group: Strength & Powerlifting

Created: 2012/01/01, Members: 39, 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	2008/01/17, 09:57 AM 1/17/08 RE Upper Foam Bench barx5 135x5 185x5 foam 225x5x5 tried to work form, some reps were awesome some were not, i could feel which were and which werent. now just need to try with real weight KettleBell OHP (ball on top of handle) 30x10x4 TBar Row Machine 90x10 100x10 110x10 120x10 140x10 Pfister Press (no bench) 120x15 140x10x2 blue band tri extension/blue side bends bluex15x2/bluex10x2 pretty decent day, trying to work on form. got a lot more volume than normal... feels nice. DONE!

coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/17, 09:58 AM the last 3 sets of 225 foam bench were done with a closer grip. normally i lift with pinkys on rings, for those i brought in about an inch or so...
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/19, 06:26 PM 1/19/08 DE Lower Box Squats (wider stance than normal) barx10 135x5 185x3 225x2x5 275x2 (too heavy) 245x2x4 Rack Pull conven. 2in below knee 135x10 225x5 315x3 405x1 455x1 475x0 couldnt get off pins... i dont have the strength there even though if i get it moving i have no problem. sign? 405x1x3 GHR (raise foot thing to top) 0x10x2 pull up 0x6 side bends 110db x 10 had to leave early (ride was leaving) DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/22, 08:47 AM 1/22 had to push ME Upper back a day... ME Upper 1 board bench (moved hands out about 1in) barx10x2 135x8 185x5 225x3 1board 255x2 285x0 285x1 260x3 260x2 we had to band the boards on ourselves and it was too high for the 285 so my arms got thrown out. the nexxt 285 was a struggle. i planned on going for 305 today, but it was not happening (6:45 am got to me...) the second set of 260 blew too... Incline DB Press 70x10 80x8 90x0<-- not in it 90x5 DB Rows 100x15x2 Green band face pulls, tri ext, oblique bends, and standing crunch all greenx20x3 i guess ok day in terms of other stuff... i feel like i didnt really hit my tris today... oh well, chalk up to experience. time for a mini nap DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/23, 10:34 AM 1/23 ME Lower box squats (-3 1/2inches) really low and brought my feet in about 5in each side from the rack for fun today. barx10 135x8 185x5 225x3 275x1 belt 315x1 335x1 355x1 375x1 no box 315x5 ATG (lower than i have ever gotten before--more flexibility?) Reverse Hyper 90x10 180x10x2 Ab roller 0x10x3 Chin Up 0x8,x6,x5 We were all trying low(er) box squats so wanted to move our legs in to change it up. This box was real low, i had trouble getting it without a second motion for a bit till my hips loosened. Next week im going to aim for wider squats unless we do something else... DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/25, 09:17 AM i have come down with a pretty gross cough/sore throat. took off the last couple of days mainly because when i wake up at 6 or so, my body wants to die. later on it feels better... but i still feel drained. hopefully be back in on monday.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/28, 08:45 AM been out of it for a bit. went in with an all or nothing feeling today. felt good but still have remnants of this cold (congestion) 1/28 ME Upper bench barx10 135x8 185x5 225x5 255x3(not sure why) 275x1 300x0 all or nothing! 300x0 turns out nothing! DB Floor Press 75x10 95x6 BOR 135x10 185x10 225x8 EZ Skull Crusher 50+bar=65(?)x10x3 Shrugs 105x10x3 decent day. even though i did not hit a pr. my arch was the biggest i have ever done. i set up a little differently. i didnt feel my back completely tight on the first 300, but got about 2-3 off chest. floor work for ME? second attempt didnt get anywere... gased. DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/28, 08:57 AM looking at Scott Yard's log on elite, i think i might change up my bench work. he talks about what kind of raw work he would do before a meet in order to not burn out (something i feel i am doing) basically he has 2 days a week still. 1 day is your A or B day, the other is your accesory work day (back and shoulders, tri, etc) day A 85-90% for 5 singles with perfect form.. transition work (read 2-3board) for a 2-3rep db work 15repx3sets day B 80% 2 sets rep out (probably ~10) transition work again db work 15repsx3sets basically, the first movement to get form down, the second to get stronger. tell me what you all think. i like the set up and am thinking about giving it a try. plus it would make my accesorry day that much better for my back to get worked hard...
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/28, 09:42 AM I think that if you like his approach then you should give it try. Worst case scenario it doesn't work and you change it up. I like doing board work after ME work for my tris. Right now I am doing 3 Board Close Grip. I can't say if this helping yet, but I have definitly noticed an increase in tri strength. Now that my shoulder is back in action, I will be interested in seeing what heavy OH work does for me. Jim W. and Matt R. over at elitefts always stress OH work as integral part of raw bench training. I was always doing sets of 6-8 without much success, hopefully some heavy sets of 3 will kick start my shoulders as I haven't really gained any OH strength in months.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/28, 10:43 AM how are you going to incorporate those in? as you see, my Upper days dont really have much in terms of shoulder pressing. i have 14 weeks till competition. i think i might try this out for a few weeks. hit a max and then continue with Scott;s style if it is working. he says he would not max at all leading up to his meet during that cycle.
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/28, 10:52 AM I plan on doing them right after speed bench on my DE day.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/01/28, 12:07 PM 14 weeks is a long cycle. If I was planning on training that long consecutively, I don't think I would max either... -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/29, 09:33 AM yea... im just saying i am about 14 weeks out. we typically max every week although i like to go by how i am feeling, so sometimes my intensity is absolutely nothing. looking at his B day, it says 80% for max reps ~10. If I use the fact I really have not done anything more than 285 off the chest, im still supposed to do 228 for around 10. I am not to confident i will be able to do that... guess this is maybe where i am going to see some growth...
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/29, 11:30 AM You can probably hit 225 for at least 8
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/30, 08:45 AM 1/30 ME Lower squats-deep:thighs about 1/2in-1in below knee great depth! barx10 135x8 185x5 225x3 275x2 belt 315x1 365x1 395x0 wtf? must have been cuz they were deeper than normal. i failed and 1 of my spotters got confused. had to lower down to pins which were way lower than normal. essentially a sideways lunge. fucking hurt my hip. outside of hip on the right, like near IT band... ATG 225x5 started to hurt again Hyperextensions 0x10 35x10 45x15x2 Ab Roller for like 5 (feels like im going to have hernia) Plank Pullups kind of weak today. really happy with my depth but would have loved to at least hit 405 or so. i think next week if i feel ok i will try again. normally takes me a bit to get used to free squatting again. DONE
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/30, 10:58 AM Dude...I was just glancing through your log. You have practically no hamstring work. Every once in awhile I seem some light GMings, SLDLs or GHR, but nothing heavy or even consistent. I can guarantee you this is why you have not had much progress on your squat and DL.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/30, 11:26 AM I dont incorporate heavy anything after my ME movement, typically doing more volume instead. DE day normally is speed squats, then some speed deads up to maybe a single. what would you suggest?
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/30, 11:27 AM haha... actually that is a dumb question. more like, how would you advise setting it up compared to how i do now
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/30, 11:39 AM More volume is fine, but doing sets of 10-15(GM or SLDLs) with like 135-185 is not going to do the trick. Not to mention the fact that you don't even do that consistently. I would just stop being a puss about it and add some weight to bar. 4-5 sets of 6-8 reps. And do it more regularly. Lack of hamstring/glute strength would explain why you feel week out of the hole.
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/30, 11:40 AM week = weak
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/30, 07:27 PM ok, but would you do those 6-8rep sets heavy on BOTH ME and DE days? or just following speed work?
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/30, 08:33 PM I only really do one heavy hamstring movement a week. I don't think it really matters what day its on.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/31, 12:51 PM 1/31 DE Upper bench w/ minis barx10 95x5 135x3x9 (3 each) 4 board (pinky just within rings) 255x8 275x5 305x5 325x2 (+1 rep PR) 330x0 (form was sloppy... easy next time) Machine T-Bar 100x10 120x8 140x7 superset: 1 green band tri ext greenx20x3 2 db lat raise 25x15 30x10x2 3 purple band pull aparts purplex15 px10x2 alt db curls 30x10 hammer curl 55x10 alt db curl 30x10 hammer curl 55x8 pretty good day... my body is all kinds of tired. feels real good... i think i probably could have gotten at least 335 today on 4 board had i not been playing around with my setup so much. oh well... DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/01, 09:43 AM 2/1 DE Lower foam pad box squats (2 chains each side) real low with pad, maybe 12in plus pad. height for my 5'9 friend to be parallel... thought i would get low today... 0x5 135x5 185x2x9 DE Dead belt 225x1 315x1x4 365x1x3 RDL 275x10 315x6x3 Pullups 0x3+4(assisted by friend so they were perfect form) 2 sets of that superset woodchops purplex10x2 pretty good day. i was hungover so it turned out better than i thought it would. we will see how these hammies feel later today. DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/01, 09:46 AM There we go ;) I knew that you could handle a lot more weight then you were using.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/01, 11:51 PM hahha. yea. i am going to go heavier.... but it kills my grip. i really appreciate you catching things like this, it helps me tremendously to have someone who can peek over my shoulder to see what i am doing wrong
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/04, 08:47 AM 2/4 Junkfood from SuperBowl = bw 271 lbs (holy shit!) ME Upper 2 board bench barx10 135x5 185x5 225x3 add 2 board 255x1 275x1 290x1 310x1 (+10lb PR) 290x1x2 DB Incline 70x10 75x10x2 HS Lat Row 90x10 135x10x3 Pfister Press/Lat Raise 130x15/25x15 140x15/25x15 160x12/25x15 half ass ab and bicep work... DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/04, 08:51 AM I was thinking about starting uup Scott Yard's raw work, but decided against it, opting to choose to do that when I plataue or something. I am going to start going for triples instead, in order to get more reps in with heavy weight, and hopefully not burn myself out. btw, i actually attempted 315 after that but missed it... 310 was not bad, so i guess i was just pooped. this is a big reason i was to do a 3rm... i keep setting myself up for failure. and what is up with this bw nonsense. 271!?!?!? I am going to clean up a bit, but I think i have some major bloat going on. i planned on hitting around 275ish for the meet and then starting my "cut" for the summer... we will see.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/06, 08:58 AM 2/6/08 ME Lower reverse green band box squats (-2in) just barx10 add purple+135x5 (almost no help at bottom...these are old bands) swap to green bands 135x5 185x5 225x5 275x5 315x5 365x3 belt 405x1 455x1 485x1 500x1(baseline PR) GHR 0x10 purple band 0x10x4 Pullups 0x6 green band assisted (already attached) 0x6x2 40yd Prowler (both ways) 90x4sets running amazing day. quite possibly my favorite day in the gym ever. we let the band hold just the bar to see where it was. it was about 5in or so below my full lockout. finally felt 500lbs on my back. felt strong today, could have gone for more (probably another 20-30lbs or so) but shut it down. prowler trips wasted me... DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/06, 10:30 AM Sweet, I never had that much weigh on my back before. However, it obvious that problem is not at the top and unless you are going to lift equipped, I wouldn't use this often.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/06, 04:16 PM well.. couldnt it potentially be useful? if i am overloading at the bottom, and say my sticking point is in the middle... wouldnt this teach me to power through that, almost the same idea as the regular band setup? i dont really know, so that is more of a question. and actually, i know i am going to be lifting equipped eventually but still debating on whether this is the right time.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/07, 08:37 AM 2/7/08 DE Upper bench with mini's barx5 95x5 135x3 155x3x9 (3 reg,c,w) foam bench wide grip 225x3 245x3x4 1 arm db rows 105x10x3 DB skullcrush/tate press/lat raise 25x10x3/greenx15x3/25x10x3 Alt db curl fo' da bicEpTS! 30x10 35x10x2 decent day. going to incorporate some shoulder work next week... but did not want to pass up some foam wide grip work. DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/07, 10:05 AM You not overloading the bottom. To be honest, I don't really know if this would help. For equipped lifter this make sense to me because they need to be able lockout way more weight than they can lift raw. But, for a raw lifter, I don't think it matters. If you can get past your sticking point then you should sail to lockout. I agree that this might teach to accelerate through the lift, but you really need to learn more low end power. Learning to accelerate through the lift is good, but the reality is that you need learn to accelerate faster and am not sure if this movement will do that. It might, I have no idea.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/07, 10:29 AM yea... when i reread the overloading the bottom part this morning i laughed at myself. i could see it being beneficial in 2 ways. 1, you are getting a lot more weight on your body for about 1/4-1/2 the lift... i have never done 500lbs so my body has to deal with the additional stress. and also, i could see it helping out acceleration, but i guess that regular band work would help that more. it was still a cool thing to do, and was actually really fun. its worth a try no doubt, but i do see where it would not be beneficial as other movements...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/02/07, 11:16 AM It's really not that different than squatting with the bands on regular. The differences will it will be more like squatting in gear because the eccentric component will be reduced, which is the opposite with regular bands (accentuated eccentrics). However, it will still follow a curve similar to having bands on regular. They were probably also a lot more "forgiving" as far as bar path goes. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/08, 09:16 AM 2/8/08 DE Lower box squat (-2in) w/ pad and green bands barx5 95x5 135x3 185x2x2 225x2 205x2x5 DE Deads 225x1 275x1sumo 315x1x4convo 365x1 405x1 465ishx0(not sure why... just felt like attempting) 315x1x2 1 leg db RDL 45x10 55x8 65x8 75x8 pullups 0x5 0x4x2 really need to start getting these pullups going... i think i am going to add weight and just do negatives after the 1 or 2 i do get... i think in the past that has helped me more than anything 40 yard Prowler round trips 90x5trips shoulder is bothering me after the squats... DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/09, 12:48 AM hey, quick question. when i have been benching lately, i seem to have a better arch going on. i take my breath before my arch, and then bench. however, i seem to be getting these huge headaches after these attempts. this happens even before my working weight. it feels like a wave pulsating through my brain. i try to pull the air into my belly, but if im letting to much in other places, is that the cause? it actually really only bothers me when i have 2-3+ reps going on. ideas?
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/09, 11:44 AM It is kind of hard to explain this, but you might be holding your breath in your head instead of in your abs. I am not sure how to describe it better then that.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/09, 12:43 PM no... thats fine. thats kind of the idea i was thinking. i dont know how to get that changed. somedays i seem to just do it naturally... other days, its like a struggle to get it in my belly. any ideas?
arondaballer Posts: 1,054 Joined: 2003/06/14	2008/02/09, 02:26 PM Inhale through your nose. I don't know if you already do that, but try it, and see how it works for ya. -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
bigandrew Posts: 5,146 Joined: 2002/10/21	2008/02/09, 05:50 PM Nose is bad idea to get in habit of doing. Especially at a meet...if you have chaulk on your hands and bar thats a good way to suck somthing in your nose and miss an attempt. Takes one alot longer to inhale through nose and fill your belly with air than through mouth. When we do rep work...we take a breat after every 2 reps....except on last rep we take a bigger one since that is one you have to push hard at. example: 1 2 quick breath 3 4 quick breath 5 big breath 6 -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/02/09, 05:51 PM I would breath in between reps if you are going to do 3 reps. As for breathing into the stomach, practice. Wear a lose belt if you can't get the idea without proprioception. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
bigandrew Posts: 5,146 Joined: 2002/10/21	2008/02/10, 10:59 PM When you inhale..and try to make your belly get to the bar..when it as far as it will go..then go for the rep. Makes ROM shorter -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/11, 08:40 AM 2/11 ME Upper floor press barx5 95x5 135x3 185x3 225x1 245x1grind 265x1easy 275x0x2 245x1x2 T-Bar row machine/tate press/leg raise 140x10 / greenx20 / 0x10 160x10 / greenx20 / 0x10 180x8 / greenx20 / 0x8 180x6 / greenx20 / 0x8 OH db press (just to get some reppage) 30x15x2 decent day. had a lot of trouble with the floor press. my shoulder would roll out a bit, i think i was bringing the bar down wrong. the air thing is still getting to me and killing me after my set. i dont know why this problem is happening now... i never had this issue about 2 weeks ago. it has to do with how lying down tho... never happens when i squat or dead... but then again, i tend to exhale some as i lift on those... DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/11, 08:46 AM 265 was 20lb PR. didnt even realize that. i think i should be good for 275 maybe even 280 if i can get my technique a little better...
merrillj Posts: 197 Joined: 2007/06/28	2008/02/11, 08:48 AM When you are holding your breath do you have pressure on your ears?
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/11, 09:01 AM not that i notice no. i dont even necessarily feel the air in my head at all. but then as soon as i am done, its like what you could say is the lightheaded feeling, but with a good bit of pain. im going to go another week to see how i feel again, and then i might make a trip to the docs to see whats up. dont want my brain to explode! thats what it feels like!
merrillj Posts: 197 Joined: 2007/06/28	2008/02/11, 09:07 AM It sounds like you might be opening the glottis during the set and letting pressure build up in your mouth. I would try holding your mouth open slightly during the set. If you are already doing this then I have no idea what else could be causing it.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/11, 09:21 AM sounds like a good idea. i will try that. my friend says sometimes i puff up my face... but i was conciously trying not to do that and it was still happening. ill keep my lips cracked. thanks
merrillj Posts: 197 Joined: 2007/06/28	2008/02/11, 09:31 AM Puffing up the face under a heavy press might cause a lot of cranium pressure. Divers do this momentarily to compensate for the pressure on the ears but you are doing it under heavy load and for an extended period. Hope it works, headaches suck.

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