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Post by chancey on Oct 4, 2007 8:01:26 GMT -5
Great job. I knew you could do it! Convincingly I might add. Looks like a comp 430 or so. Need to get a push/pull in your future!
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Post by toolpod on Oct 4, 2007 9:15:26 GMT -5
RM, have you been doing any reverse band work?
The guys that I work out with who compete shirted do a ton of it, cycling in and out. Definitely helps train explosiveness.
Also, I don't want to belabor the obvious, but on ething that helped me was visualizing sqeezing a marble between my shoulder blades on the descent...It seems to help keeping the tension up, while allowing the bar to sink.
DL's are looking great! I need to follow your lead! I would be happy with a 400+ DL. That would help me in the gym...I'm hanging on to my "being allowed" in the "big boy" room only by virtue of my bench. A 400 SQ and DL would help my street cred!
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Post by biglifter on Oct 4, 2007 10:25:01 GMT -5
My deadlift training partner couldn't make it tonight, so I kinda fooled around a little with the deadlift: The new rule to PR's; "you gotta take this stuff less seriously" ;D. Great job on the PR!!!!!!!
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Post by dopar66 on Oct 4, 2007 10:44:41 GMT -5
Dagnabbit, I forgot to hit the post button before I went back to the logs.....
Rockamania, I HAVE to echo Big on this one, to hit that kind of deadlift PR "just fooling around", that is awesome!
God Bless!
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Post by rockman181 on Oct 4, 2007 19:19:16 GMT -5
Thanks for all the support guys. I really had no idea what I was going to do when I started. I was kinda thinking multiple singles with 385, but then, I had an idea... ;D
Toolpod, thanks for the advice. I don't do any band work, but I have been doing some chain work on Friday's. I think they have the same effect, but I'm not positive. I do squeeze my shoulder blades together as hard as I can, as well as squeezing the bar.
And Toolpod, your street credibility is already carved in stone. ;D
I had all but stopped pushing on the bar, and the 375 was hovering. It took about 20 seconds of trying to bring it down, and I just couldn't get any leverage again. Russ had to pull it off of me.
Once I took the shirt off, and used the RageX, I got two rep's with 375. I'm going back to the RageX for this meet.
Chancey, you are absolutely right. I want my next competition, next year, to be a push-pull. I would prefer to compete RAW again. I really don't like the shirt. My shoulders are giving me trouble again.
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Post by seanmiller on Oct 4, 2007 19:58:08 GMT -5
rock you have seven weeks to get ready with the rage x wet the seams down use the bands and choke them up wrap them from the top so you are doing reverse bands put your shirt on and load the weight you can go heavier than you normally would due to the tension and practice hitting your spot the rage x makes you hit a lower groove pinch your blades together like toolpod said take the weight out of the rack with your lats and practice and on your de days due band and chain work.hope this helps
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Post by rockman181 on Oct 5, 2007 21:52:48 GMT -5
Thanks, Sean. I don't have any bands, I'll have to get some. I will wet the seams of my shirt too. I've been pinching the shoulder blades all along. I will also try a lower groove too. Thanks much!
Tonight: Bench with chains
warm-up 8 x 135, 6 x 185, 5 x 225, 3 x 275, 1 x 315
2 x 3 x 215 + 48# of chain 2 x 3 x 215 + 72# of chain 2 x 3 x 215 + 96# of chain 2 x 3 x 215 + 120# of chain
Cable Front raises
8 x 90, 8 x 100, 8 x 110
Side something or others
10 x 50, 10 x 60, 10 x 70
Seated steep incline press in Smith. Weight = plates
90 x 8, 3 x 5 x 180
Dumbbell front presses
8 x 40, 8 x 45
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Post by rockman181 on Oct 8, 2007 18:06:32 GMT -5
warm-ups 8 x 135, 6 x 185, 4 x 225, 3 x 275, 1 x 315
4" boards: 3 x 315, <--- Raw 4" boards: 3 x 335, <--- Raw
3" boards: 3 x 355 <--- RageX on here 1" board: 1 x 375 <1" space 1 x 395 405 x 1, full press and paused ;D ;D ;D Yahooooo, Praise the Lord. A PR for me.
Triceps cable push downs
210 x , 220 x 3. 230 x 3
Rope extensions
3 x 10 x 150
Thanks to everyone for the help. I pinched my shoulder blades until they touched each other, brought the bar down with elbows in, and a little lower than usual, and pushed toward my feet. Sean, I didn't wet the shirt, I just added more weight, LOL. Thanks again!
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Post by seanmiller on Oct 8, 2007 20:24:19 GMT -5
rock i knew you could do it nice job now onward and upward remember lock out lock out lock out.
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Post by rockman181 on Oct 10, 2007 18:51:02 GMT -5
Thanks Sean.
Deadlift
8 x 135 5 x 225 3 x 315 1 x 365 <--- Belt on here 1 x 405 1 x 425 PR
I feel like I'm finally getting the groove of this lift. The 425 may not be accurate, as I was using random plates. Next week I'll try 425 or 430, but with the plates that we know are more accurate.
pulldowns: 3 x 8 x 180
Dumbbell rows
2 x 8 x 80, 8 x 85
Dumbbell curls: 3 x 8 x 50
cable curls with a rope, 3 sets of 10. Didn't pay attention to the weight.
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Post by dopar66 on Oct 11, 2007 9:33:27 GMT -5
Late congrats on the 405! Praise the LORD!
Congrats on the 425 DL! Let's not dicker over plate accuracy, bask in the moment!
God Bless!
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Post by biglifter on Oct 11, 2007 12:30:13 GMT -5
Echo Chancey. OUTSTANDING deadlifts, and a high-quality call on nixing the last few reps. 395. I'm looking forward to THAT post! God BLess! Hey Rock, Just wanted to quote a not-so long ago post from Doug on your deadlifts. In constantly looking forward to the weights you're working toward, it's always good to take a second to look back and see how much you've improved. 30+ pounds in under 2 months!!! Sign me up for some that . Awesome, awesome pulling!!!!
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Post by toolpod on Oct 12, 2007 10:04:28 GMT -5
RM...major congrats the 425 deadlift!!! (allow me to get my envy on for a minute ) Likewise on the 405 bench PR! Definitely try to add some reverse band work in there...they have a different feel than chains. I think its because the force range is much greater, and its pretty linear too. The increase from chest to lockout on reverse bands could be well over 100 or even 150 lbs, depending on your setup...and there's no inertia with the extra force, unlike chains. The only downside is that bands really tax the CNS...throw them in for alternating weeks with chains. Nothing like being worked-over with 135 on the bar and a couple bands added. ;D
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Post by dopar66 on Oct 12, 2007 10:48:24 GMT -5
Biglifter just spoke great volumes of wisdom in a very succinct post. Rockamania, your DL and BP have flown off the charts in short order!
Congrats again big guy!
God Bless.
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Post by rockman181 on Oct 12, 2007 17:48:33 GMT -5
Thanks Doug, Toolpod, and Biglifter. I don't want to make light of my recent accomplishments, but...
The bench is more than likely just adapting to the shirt. I don't really feel any stronger when I'm warming up, and I'm pretty sure my raw bench has gone down.
My legs have gotten stronger, but I really feel like I'm starting to get the technique down, and it has made a big difference in the way the weight feels. I'm really focusing on pre-loading my body, driving the weight back so that I'm pushing through my heels, and once in that position/set-up, exploding up from the bottom. I couldn't quite find that spot before, but now that I have, the whole movement feels different in a good way.
Don't get me wrong, I am quite grateful, I'm just trying to really understand what I'm doing different.
Leg press
8 x 200, 8 x 380, 8 x 560, 6 x 740, 2 x 875.
Something funny happened here. I felt a pressure in my lower back. It's not bad, but it's not right.
EZ bar curls: 8 x 120, just wanted to see if I could do what my friend was doing.
Bench with chains
warm-up 8 x 135, 6 x 185, 5 x 225, 3 x 275, 1 x 315
2 x 3 x 225 + 48# of chain 2 x 3 x 225 + 72# of chain 2 x 3 x 225 + 96# of chain 1 x 2 x 225 + 120# of chain 1 x 3 x 225 + 120# of chain
Cable Front raises
8 x 90, 8 x 100, 8 x 110
Side something or others
10 x 60, 10 x 70, 6 x 80
Seated steep incline press in Smith. Weight = plates
90 x 8, 5 x 140, 2 x 5 x 180
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Post by seanmiller on Oct 13, 2007 17:10:19 GMT -5
nice work rock
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Post by dopar66 on Oct 15, 2007 9:38:55 GMT -5
Echo Sean, that is one intense workout!
Keep a watch on that back, maybe squeeze in a trip to the chiro....... just to be on the safe side....
God Bless!
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Post by rockman181 on Oct 15, 2007 18:32:11 GMT -5
Thanks to you both, Sean and Doug. You know Doug, I don't really have a chiro that I trust. I haven't had any luck with the ones that I've tried. The PT place I go does me well, but you can't just go there for an adjustment. I'm gonna have to look into that.
Week 6 of 6, training cycle 2
warm-ups 8 x 135, 6 x 185, 4 x 225, 3 x 275, 1 x 315
4" boards: 3 x 335, <--- Raw
3" boards: 3 x 355 <--- RageX on here 3" boards: 3 x 375 1" board: 1 x 375 full press 1 x 395 410 x 0 not even close. Oh well, de-load on the bench next week, then start over.
Triceps cable push downs
2 x 8 x 230, 8 x 250
Rope extensions
3 x 10 x 150
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Post by toolpod on Oct 15, 2007 19:55:13 GMT -5
RM:
I wouldn't sweat the shirt adjuatment. Don't forget that you haven't really "lost" raw strength, you've just traded some bottom-end for some top-end. That will shift back when you do a raw cycle.
I hear ya on the leg press, I have felt some weird compression on the lower back at times doing that. I back off for a week or two, and make sure that my lower back is flat against the back rest, not curved up at the bottom.
Ditto on the Chiro...I found a guy who does good work on my Lumbar and Thoracic spine, but isn't obsessive about cracking my Cervical spine every time I go in...in fact I generally refuse to have my neck cracked. Sure it feels good, but the mild benefit doesn't outweigh the risk.
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Post by rockman181 on Oct 16, 2007 19:05:26 GMT -5
Thanks Toolpod. Yeah, I seem to have caused myself a couple of problems. The lower back isn't right, but my neck is bothering me more. I think that as the weight has gotten heavier on the bench, I've begun to arch as much as I can, and still keep my feet flat. I think I went too far.
I'm gonna take a little time off to heal, and see what's next. Having second thoughts about the shirted competition. It seems like every time I start lifting near (and now over) 400 pounds, something gets damaged.
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Post by dopar66 on Oct 17, 2007 7:45:20 GMT -5
If you're doing PT, and it's working, don't sweat the chiro comment. Chiros work for me, PT works for my training partner. It's a "to-MAY-to" "to-MAH-to" thing.
Don't sweat the 410 either, that was on the heels of a 395 full range. Taking the time off to heal may end up what gets that 410 bench for you......
God Bless!
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Post by toolpod on Oct 17, 2007 8:41:18 GMT -5
Agree with Doug here.
On the arch, maybe not try to arch to the extreme, but pick an arch that is somewhat less than painful, and *focus on holding* that arch when you take the weight out and lower it. I know I generally lower my arch about an inch when I take the bar forward to the starting position, and then try and push into it as I lower the weight.
Work on not letting the shirt collapse your arch as you descend. Push into it. It sounds as if you have a good enough arch already, just work to keep it loaded during the lift.
Throw in some board work, 3-4-5 with extra weight to strengthen the shirt to triceps handoff and work on the bar speed ( reverse bands )
After you give you neck a break for a couple days!
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Post by Deleted on Oct 17, 2007 20:15:52 GMT -5
Rock, Looking back at your log it's obvious your pushing all areas of your training very hard. If your bench is a priority I would suggest tapering off a bit on the heavy deads and leg press. I know I'm repeating the other guys but that's only because they are 100% right. ;D Your technique on the bench sounds correct and if you make some adjustments to you warm up that 415 would be there. Maybe 355, 385, 415. I posted a question about reverse band work in the powerlifting section. If you have the time I would appreciate your input. Thanks for the kind words.
Good Luck, Randy
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Post by rockman181 on Oct 22, 2007 18:44:19 GMT -5
Thanks for the perspective, Doug. I dropped the weight down this week, and will work back up again.
Toolpod, that is some good advice. I will work on pushing into the bar. I'm working on a number of things. I went back to my wide grip tonight. I'm using the RageX again, and that helps me to touch easier. I'm also working on bringing the bar down faster. I've always been painfully slow on the descent, and it takes a lot out of me. When I do 3 reps, my second and third are usually better than my first. I did better tonight.
Thanks for the kind words and good advice, rbiggiam. I have only used reverse bands once, so I really don't have anything useful to post on that subject.
I took Wednesday off, and here's Friday night's workout:
squats ( I almost never do these) 135 x 8, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 225 x 5, 275 x 5
The 315 felt heavy to me, and only at the bottom, but everything else felt light.
Bench with chains
warm-up 8 x 135, 6 x 185, 5 x 225, 3 x 275, 1 x 300
2 x 3 x 225 + 48# of chain 2 x 3 x 225 + 72# of chain 2 x 3 x 225 + 96# of chain 2 x 1 x 225 + 120# of chain
I was definitely off my pulley tonight. I did better last week.
Monday night (tonight) bench workout:
Week 1 of 6, training cycle 3
warm-ups 8 x 135, 6 x 185, 4 x 225, 3 x 275, 1 x 315
working on grip spacing, and speed on the way down. Index finger on the band.
4" boards: 3 x 315 <---RageX on here 3" boards: 3 x 335 2" boards: 3 x 355 1" board: 1 x 365 full press 1 x 375
The wide grip really allowed me to touch more easily. Speed was better, but still needs some work. All weights felt good, once I got past the warm-up. Everything felt heavy warming up.
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Post by rickhussey on Oct 22, 2007 19:21:49 GMT -5
Great pressing. You seem to have found a groove with your training lately. I see lots of progress and consistency.
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