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Post by chancey on Jan 28, 2007 12:39:09 GMT -5
Thanks Zeus. I think your right on with the straps for SLDLS and RDLS. I also want to be able to use a double overhand grip so I will heed your advice. That nice weight your handling.
I am really establishing myself as a deadlifter. I just started serious training last year before the worlds. So I am still very green at these but have gotten a lot of good advice here. I honestly don't know what my best triple is. I have gotten 555 for 1 prior to this log - foolishly a few days after my meet where I got 529 on my 3rd pull. Curently in a program that is really singles extensive so I won't find out for awhile - I really want to see this plan out. Nice to share the same goal with you cuz as far as I can tell you're one super strong hombre - please don't compare!
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Post by chancey on Jan 28, 2007 12:46:26 GMT -5
01-28-2007 Squats
10 x 135 5 x 185 5 x 225 5 x 275, 3 sets 5 x 275 (Belt here on out), 3 sets 10 x 245 12 x 225
Tinge in lower back so I went to a belt and worked through it. Considering this, March 31, 2007 First in Fitness Barre, VT - 100% RAW & AAU Full Powerlifting meet because of the proximity. If I do this I will have to start training a little more different. Maybe sets of 3 with bigger jumps. Not sure. That meet is also combined with gear and I am afraid how long a day that could become.
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Post by dopar66 on Jan 29, 2007 10:48:13 GMT -5
Smart move, adding the belt. Fortunately you twinged with a light bar! Gotta take care of that bad boy, Chancey. (You know what I'm fixing to say) Put some Icy Hot on that thing!
:')
Hopefully you iced it down.
On a combo raw/gear meet, the only thing I'd recommend is to start warming up early, and find some way to stay warm throughout the meet. If they have the foresight to put a clock on the lifts, it won't be that big of a deal, kinda like Burlington. If they don't, pack a lunch!
March 31. That gives you over two months to get the muscles back used to the load. Just keep your mind on the form, you know good and well the back and legs are strong enough!
God Bless.
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zeus
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Posts: 27
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Post by zeus on Jan 29, 2007 11:18:03 GMT -5
Sounds like we have a lot in common chancey! I too have been serious about PL'ng for about 12-18 months. I always lifted, since I was 14 or 15 but I would always end up only lifting 6 or 7 months out of a year and than be esssentially "starting over" when I got my lazy self back to the gym... What are your "stats" if you don't mind me asking? (age wt class, etc...)
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Post by chancey on Jan 29, 2007 18:45:54 GMT -5
That tweak from squats almost sidelined me today. Good thing I have back off this week. Not the kind of rest I wanted. Icy Hot – Hooo Ra!
Zeus – No problem man. I like you have lifted all my life. I just started the PL thing last year and if it weren’t for RAW I would never have done it. I turn 39 (real old) in March and weighed in at the worlds at 286. I will only compete this year at 275. I don’t want to put myself up against guys who come in at 305. At the worlds I hit 529 (3rd) on my deadlift and hit 369 (1st) on the bench. First meet and I learned a lot. My ultimate goal is 1500 at 275.
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Post by bearwolf on Jan 30, 2007 8:48:55 GMT -5
Sorry about the back Chancey... take care of it... along with icey hot, are you doing any stretching? How about arouund your workouts - any dynamic stretching?
I'm hoping to catch up with you again in Barre... if I can get a work trip cancelled. lol. That first meet in Burlington has me addicted as well!!
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Post by dopar66 on Jan 30, 2007 12:11:45 GMT -5
Hey Zeus, Chancey is being modest! He coulda powercleaned the 529 deadlift, and the 369 bench looked like his last warmup! He has no CLUE how powerful he really is!!!!!!!
(Chancey, don't forget to mail me the twenty bucks.....) :') :') :')
Seriously though, I sure hope your back gets better soon! I was very blessed after the meet I was able to go back to deadlifting light in 2 or 3 weeks and am back up to 75% in my workouts now. Blessed blessed blessed! I hope the same for you bro!
God Bless.
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Post by chancey on Jan 30, 2007 12:12:21 GMT -5
Bearwolf - I may hold out a little longer. Maybe May or June depending on what going on. However, I am subject to flip-flop.
Stretching...well..ummm...kinda...sometimes...not really
Good advice. I also need to start working my abs more (ha-ha). This was a result of grinding out the last rep and falling forward on the way up. I can't begin to tell ya the things going through my mind when I Squat. A very technical lift with a lot to concentrate on.
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Post by chancey on Jan 30, 2007 19:40:48 GMT -5
01-30-2007 Bench
Rotator Cuff Prehab
Bench Press
12 x 135 5 x 225 5 x 275 3 x 315 1 x 365, 3 sets 5 x 315
Close Grip Bench Press (20” Spacing)
5 x 275 3 x 295 3 x 305, 2 sets
My lower back is still bothering me. Didn’t hurt that much to bench. Funny, I can arch with no pain but bend over and it’s ouchie time. Good to start feeling some heavy work even though I felt quite weak tonight.
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Post by dopar66 on Jan 31, 2007 10:53:20 GMT -5
Low back sounds like it might be a strain, where if you're shortening the muscle (arch) it doesn't hurt, but where you're lengthening it (squat, leaning over) it tweaks and twinges. If that's the case, stretches may not be the best approach. Experiment with it and see if you can lean over like a static stretch without it hurting. If not, rest it until it's 100% THEN add stretches in regularly.
AWESOME benching yesterday little buddy! :')
God Bless.
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zeus
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Post by zeus on Jan 31, 2007 11:18:00 GMT -5
You are being fairly modest Chancey! You certainly are one strong beast! I like your idea of a little bit more medium (20") grip CGBP. Mine have been bothering my wrist/elbow lately and I think I'm going to give your spacing a shot. I'm a fairly close grip bencher anyways so it would probably carry-over well. I'm with you, if it weren't for 100% Raw I probably wouldn't have been inspired to compete. My ultimate goal is a bit lofty but I'm only 24 so here's to making a 2000lb Raw total happen someday!
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Post by chancey on Jan 31, 2007 12:31:14 GMT -5
Thanks guys.
Zeus - I love that medium grip. It allows me to keep my arms pinned to the side and concentrate on my Triceps with very little discomfort . To be 24 and as strong as you are, man, yeah I see 2000 in your future.
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Post by chancey on Feb 1, 2007 19:05:58 GMT -5
02-01-2007 Light Bench
Close Grip Bench Press (20” Hand Spacing)
14 x 135 10 x 225 10 x 245, 3 sets
Close Grip Bench Press (16” Hand Spacing)
10 x 225 10 x 225
Bench Press (Feet off the floor)
10 x 225 (leg drive off bench at 9 1/2) 10 x 225 (leg drive off bench at 9)
Hopefully I can get in my next squat day. If not I’ll take it off to try to be ready for the start of my next DL cycle.
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Post by dopar66 on Feb 2, 2007 9:24:50 GMT -5
Nice pushing for a "light" day! Way to go Chancey!
Have a great weekend.
God Bless.
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Post by chancey on Feb 4, 2007 16:15:26 GMT -5
02-04-2007 Squats
10 x 135 5 x 185 5 x 225 5 x 275 3 x 315 (Belt here on out), 5 sets 5 x 295 8 x 275 8 x 245 10 x 225
Trying something slightly different in an effort to feel some heavier weights. All sets ATF or dang near.
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Post by 3speed on Feb 4, 2007 17:33:07 GMT -5
Looks like the squats are starting to come along. How do they feel? How do you feel about about your form?
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Post by chancey on Feb 4, 2007 20:43:54 GMT -5
Thanks for asking. My form could be better. I sometimes find myself leaning forward a little. My depth is good but I think sometimes I go down too slow and lose strength at the bottom (almost a pause squat at times). I often wonder if dropping into that last 2” is a bad idea. And strangely after I feel heavyweight I can rep all day with lighter weight. All in all my form is much better.
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Post by dopar66 on Feb 5, 2007 10:51:25 GMT -5
WOO DOGGY! The form is much better, that is great!
Chancey, keep up the great work! Once you get past that leaning over feeling, and the form starts to act like you're lifting on rails, you will amaze yourself. I saw you deadlift with my own two eyes, the strength is DEFINITELY there! My suggestion is to continue to do the work on form, but sounds like you are already ready to keep adding in some of the heavier sets. Just remember that right now it'll be better to cut off a set a rep or two early than to let your form suffer.
God Bless.
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Post by 3speed on Feb 5, 2007 18:09:09 GMT -5
^^^ What he said!!!!!!!
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Post by chancey on Feb 6, 2007 8:48:01 GMT -5
Thanks for the input. Actually my form most suffers on my first heavy sets. My rep down sets are money.
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Post by dopar66 on Feb 6, 2007 9:18:49 GMT -5
Chancey, that is a GOOD SIGN! Think about this: get the bugs out on your opener, the second and third attempts, are, well, money! I find the same to be true and plan my meet around that. Use it to your advantage on meet day.
God Bless.
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Post by chancey on Feb 6, 2007 19:47:46 GMT -5
02-06-2007 Bench
Speed Bench (WG, MG, CG, Alternate) up to 1 min rest
3 x 225, 9 sets
1 x 315 (I just had to try this with the freaky WG)
Tricep Pushdowns
20 x 80 20 x 100 20 x 125
I was going to deload next week but my body talked me into this week. Tried to be better than 3 sec on all speed sets. Shoulders feel beat and I think it’s from squatting. I may have to reconsider my grip on the bar – currently going as narrow as I can.
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Post by 3speed on Feb 6, 2007 20:03:12 GMT -5
If your are referring to your grip when squatting, take a comfortable grip and remember to pull down on the bar while squatting. Most people make the mistake of pulling forward or pushing up on the bar. This causes problems with the wrists and/or shoulders.
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Post by chancey on Feb 6, 2007 20:13:41 GMT -5
Thanks 3speed. You know I read that somewhere along with keeping the elbows into the side. It did help me feel tight - Tight and uncomfortable! I will try that next squat work out.
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Post by dopar66 on Feb 7, 2007 11:04:08 GMT -5
Gotta love those deloads!
God Bless.
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