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Post by dopar66 on Jun 19, 2007 12:30:24 GMT -5
The 205 is chiseled in stone, the 2nd and 3rd attempts look very reasonable depending on how you feel meet day.
Before you COMPLETELY make up your mind on your DL opener, I'd like to quote a famous powerlifting farrier extraordinaire: "I've been draging all day so I thought about skipping this"
cough cough
You felt like poop, deadlifted 315 for a triple, and question this because you just missed lockout. Just keep that in mind as you decide on openers. 295 is money in the bank, keeps you in the meet even if you're tired from the meet. Only you can pull that weight FOR you.
Chancey speaks wisdom on the static holds, and I highly recommend Romanian deadlifts to work lockout power. Just wait 'til 2 weeks after the meet to try 'em. :')
God Bless!
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Post by lysimacus on Jun 20, 2007 6:35:55 GMT -5
Wow, what a day. I drive 15 hours straight yesterday, from Calverton, VA to Towanda, PA and back. I might do some light lifting today just to wake the body up from sitting all day yesterday.
Thanks for the input guys. I can only benefit from your experience. Your encouragement keeps me from short changing myself when I start to whine like a school girl.
Chancey,. The big problem with my grip is the middle finger on my right hand. I shattered the knuckle playing softball about 25 yrs ago. They replaced it with a Teflon joint so it sorta works. I can't close it all the way. I should have used a sumo style grip which helps when my hands get tired. I switch that and a clean grip to give the hand a break. Farmer walks and heavy shrugs have helped. I'll be sure to add them back into the mix.
Dopar,, You are right about the 295. I need to stop being a weenie and just start with the 315. I know I can pick it up cold because I did one day in a fit of bravado. I almost puked after, but I did it. I also learned not to do that again.
Now for the 350...hmm
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Post by chancey on Jun 20, 2007 11:08:32 GMT -5
Not quite sure what you mean by sumo grip. Are you talking an over-under grip with one palm facing in and one facing out? I assume on the clean grip you have both palms facing you. That grip is extremely hard to use for heavy weight. I say use an over under grip and with the right hand try it palm in and palm out and see if one way is better than the other. Basically anything you hold onto that’s heavy is going to help your grip – like your farmers walk and heavy shrugs. I think with continued training you can overcome this even with that bad finger – just means the other fingers have to pick up a little slack.
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Post by dopar66 on Jun 20, 2007 12:20:21 GMT -5
Echo Chancey. I can only grip with 3 fingers and a thumb on my right hand. My pinkie finger is useless, I barely even use it typing. Your body can and will adapt, but just like Chancey, a more through description of your current grip would be of GREAT benefit.
And about that opener, I'm just offering two cents worth, not enough to get gum. If YOU are 110% confident you can open with 315 after maxing on the squat and bench, then let me be the first to encourage you! If you are only 99% sure, let me be the first to advise you to approach a 315 opener with caution. Again, only YOU can make that pull for your total.
God Bless!
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Post by lysimacus on Jun 20, 2007 13:59:23 GMT -5
Chancey's descriptions are correct. I normally use the palms facing in until I get to the heavy weight, then go to a over under grip when the hands get tired. I suppose I should just learn to use the over under on all my DL's and alternate hand positions. There is not squat at this meet so I should be good to go on the 315. ( I'm much more optimistic when I'm not fatigued). Dopar, isn't lifting with pinkie extended a sign of good breeding? My hands are a testament to our being "fearfully and wonderfully made." I had a sever case of carpal tunnel syndrome when I was 19. I temporarily lost the use of my thumbs and the feeling in my hands. The doctor told me surgery would not cure it and I could not make a living with my hands. That included typing. Rather than pursue a career in soccer, I learned to use my hands differently and build strength slowly. When I feel the conditions early signs I just back off and let the fingers rest. The fact that I have worked as a farrier for 28 years and I can DL at all proves how adaptable our bodies have been designed.
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Post by dopar66 on Jun 20, 2007 14:48:30 GMT -5
Amen to that! (Caught the wonderfully and fearfully reference) ;')
Yeah, bench and deads only, I say warm up good and get that 315 out of the way.
Thanks for the descrip on the grip. I've read about a lot of guys manning up and overhanding everything with the hook grip, and doing that can be beneficial for grip strength. Just to piggyback Chancey, once you get to the heavy workout sets, hold on to it at the top for a bit, regardless of the grip, and that'll cure any grip problems you may have once had.
Good breeding. I laugh. My pinkie out is a sign of poor boxing, not good breeding. :')
God Bless!
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Post by lysimacus on Jun 22, 2007 12:35:13 GMT -5
June 22
Weight 218
Back squat 5@ 135 rest 60s 5@ 160 5@ 195 rest 120s 5@ 225 rest 180s 5@ 285
I'm adding in Squats to my workout after the meet nex week so I worked up my 5rm. The last set went smooth with the tempo slowing one the last rep only. This should traslate to a 320 max. So much more confidence to squat in the cage with the pins set Now just rest for the meet.
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Post by chancey on Jun 22, 2007 18:34:03 GMT -5
Squatting on a regular basis and the confidence you will have in the cage is going to lead to something much better than 320.
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Post by dopar66 on Jun 25, 2007 8:03:05 GMT -5
OUTSTANDING!!!! Man what a jump from the front squats! Echo Chancey, I think 320 is in the bag, at very worst a good middlin 2nd attempt!
God Bless!
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Post by lysimacus on Jul 2, 2007 22:00:09 GMT -5
Ugh.... I tried to do some lifting and found out why everyone told me to take this week off. Max lifts really wear out the CNS and being old doesn't help. I do want to get back to lifting but there is no sense in overworking myself. Next week I have dental surgery, I hope that doesn't interfere too much. Pulling 350 has me hungry for 405 Lord willing.
Cutting weight leading up to the meet was too stressful for me to want to repeat so I want to do a fat loss workout this month to get well below 220 so I can eat to maintain rather than lose while training. What I'll do is still a tossup between some kind of Tabata series or Waterburry's 10 X 3 for fat loss.
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Post by lysimacus on Jul 4, 2007 7:45:48 GMT -5
July 4
Weight 219
Waterbury 10 x 3
DL 8 X 3 @ 265 Cut last two sets because back was getting tight.
Pull-Down 10 X 3 @ 105
FS 5 x 3 @ 205 Cut last 5 sets because of knoting in back
Bench 10 x 3 @ 175
Cut cardio because.. Oh yeah,..I have to go to PA.
Tonnage 20675
Happy 4th everyone God Bless America
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Post by chancey on Jul 5, 2007 14:17:57 GMT -5
Strong work.
That 405 DL has your name all over it. Just a little hard work away.
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Post by lysimacus on Jul 5, 2007 19:38:00 GMT -5
Thanks for the encouragement Chancey. If I start the 5x5 next week and slip in two breaks, I should reach 405 by Nov.. Baring unforeseen circumstances of course.
July 5
Weight 220
Superset
100 single unders 15 kettlebell swings @ 50#
Repeat 3 times
Slight modifacation of WFFL.
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Post by lysimacus on Jul 9, 2007 9:08:35 GMT -5
I've adjusted the routine for the new max weights and restarted from the beginning.
July 9
Weight 220
Bench Press 5@ 100 rest 60s 5@ 125 5@ 150 rest 120s 5@ 170 rest 180s 5@ 195
Front Squat 5@ 115 rest 60s 5@ 145 5@ 175 rest 120s 5@ 205 rest 180s 5@ 230
DB Row each arm 5@ 50 rest 60s 5@ 60 5@ 70 rest 120s 5@ 80 rest 180s 5@ 95
JM Press 5@ 55 rest 60s 5@ 75 5@ 95 Elliptical sprints 4 x 60s walk 30s sprint
Glad to be back to the grind. Added cardio to get down to 215. Bench went well. FS last set was a grinder. I like the DB rows so I'll keep them instead of the Bent over BB row.
The WFFL was just not that different from the workout I've been doing except for the cardio at the end so I just added the cardio onto the 5x5 workout
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Post by dopar66 on Jul 9, 2007 9:46:03 GMT -5
NICE work L! I have to echo your call on the workout, sticking with the familiar and adding cardio may be just the ticket for right now. As your progress skyrockets (that's my July 4 allusion) you might make changes and tweaks, such as your cardio add, but I am also a firm believer in the 5x5. For whatever that's worth. :')
God Bless!
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Post by lysimacus on Jul 10, 2007 12:06:35 GMT -5
I'm thinking of some more modifications to my 5 x5 workout. The biggest change is making it a two week cycle, sorta. It looks like this:
Week 1*
Mon. Front squat, Bench, DB row
Tues. F squat, Military press, Deadlift
Fri. F squat, Bench, DB row
Week 2
Mon. Squat, Incline Bench, High pull
Tues. Squat, Curl, Snatch grip Deadlift
Fri. Squat, Incline Bench, High pull
While I've not been too keen on doing curls I thought I'd give them a whack for a while. It may just be a distraction. Another change is in the deadlift . I'm exchanging the 5x5 with a Buckeye routine. I also will switch the SGDL with Dls using only 35# plates.
Any comments will be appreciated.
*edit to clarify.
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Post by dopar66 on Jul 10, 2007 14:35:49 GMT -5
Man. This is hard.
Easy stuff first. Curls will give you another stabilizer/antagonist muscle for the benching. Won't hurt a darn thing to add them in. Deadlifting and alternating every other week is a good thing, and the 35#ers will give you a good stretch. A Buckeye on the deadlift, though, that's pretty mean. Squatting three times a week and doubling up with deads and alternates is going to work hard on the back and posterior chain. I don't know that I recommend that, but wait and see what your other feedback is. I like that alternating the bench with inclines, hitting the front delts a little more while still using the major bench muscles. Just as a lark I'll be interested to see how that goes. There's a lot being said about working back on the same day as deadlifts. So your rows, both kinds, may be a better fit for your deadlift day than your squat day. Just a thought. Same idea with militaries and bench.
that's about all I can come up with on short notice. If I think of anything else I'll let you know.
God Bless!
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Post by lysimacus on Jul 10, 2007 19:50:08 GMT -5
Thanks for the critique. Lots of food for thought. The great thing about this forum is the wealth of information available from experienced lifters such as yourself.
One of the main reasons I switched to DB rows was to have an exercise which balanced the push of the bench that I could support my back more than with the bent over BB rows.
I did a calculation on the total tonnage of the DL with the Buckeye vs. the 5x5 and found it was way more than I thought. I may just have to drop that Idea. The 5x5 has worked well for me so far I need to be careful I don't "improve" it into ineffectiveness.
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Post by dopar66 on Jul 11, 2007 8:13:37 GMT -5
Roger the rows. Stick with the plan as long as it's working!
Roger the Buckeye. That's kinda what I was getting at, brutal punishment above and beyond "good workout" level.
Whatever you come up with, keep posting on! Your recent results already show excellent progress, and I'm anxious to see more!
God Bless.
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Post by lysimacus on Jul 11, 2007 14:53:21 GMT -5
July 11
Weight 219
Front Squat 5@ 115 rest 60s 5@ 145 5@ 175 rest 120s 5@ 175
Military Press 5@ 80 rest 60s 5@ 100 5@ 115 rest 120s 5@ 130
Deadlift 5@ 180 rest 60s 5@ 215 5@ 250 rest 120s 5x1@ 290
Tonnage 9850
Good to be back to the routine. Good thing I was advised to not do the Buckeye for the DL because this was enough of a grinder. The 290 just seemed heavier that I expected. The last set of Mps was rough also. I quess it's just taking a bit to get back into the swing again.
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Post by dopar66 on Jul 11, 2007 15:28:37 GMT -5
Well you're still coming off the meet, it probably wouldn't hurt a thing to take a little deload session for a week more or so. Your CNS will thank you, as will your back, legs, shoulders, well, you get the idea.
:')
God Bless!
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Post by lysimacus on Jul 12, 2007 9:06:20 GMT -5
No doubt that is the case, but I have to go into Dental surgery tomorrow morning so I may have to take a break anyway.. No big deal it's just an implant to replace a crown that came loose. Some horse had broke that tooth about twelve years ago and now the crown has no firm anchor. Anyway. I just did not want to go any longer without doing some work in the gym anticipating the need to back off next week.
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Post by chancey on Jul 12, 2007 10:57:54 GMT -5
I pity the horse that breaks lysimacus tooth!
Good call on deload. You will be fresh and ready to go next week.
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Post by lysimacus on Jul 12, 2007 16:23:17 GMT -5
Ha! I don't get angry easy or often but the taste of my own blood set me off.
The horse blew up because the teenage girl that was supposed to be holding it was more interested in arguing with her mother over some adolescent nonsense than controling the horse while I was working on it. I came to her rescue only to get struck in the face when the horse reared up and attacked. Fortunately I have been blessed with quick reflexes so I escaped also being crushed. Also fortunately my wife was with me and she held me down long enough for my senses to return and I lost the desire to whack that horse good.
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Post by chancey on Jul 12, 2007 18:24:21 GMT -5
Thanks for sharing. ;D
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