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Post by thatnuckolskid on Feb 9, 2011 20:39:28 GMT -5
it's heavy, but not too bad. 2 sessions ago 495 was pretty heavy, but that was the first time i'd pulled really heavy since being back. my body's adapting pretty quickly to pulling again
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deadlift
Full Member
Teenage Strength
Posts: 235
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Post by deadlift on Feb 10, 2011 18:04:11 GMT -5
We haven't pulled heavy in a long time. My last heaviest pull was 315 for an easy 6, which isnt heavy at all. I think I'm good for 425 for 3 but it would be a hard 3.
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Post by thatnuckolskid on Feb 11, 2011 17:25:52 GMT -5
hey man, that's not bad at all, especially for your age and weight
bench worked up to 345 285 3x5, x4, x8 closegrip with feet up 185x14
incline DB 95s 2x6 (little spot on the 6th rep both sets) 60sx18
1 arm DB OHP 55 3x10
stability bench and incline 2 sets of 5 each
incline hammer curls and incline DB curls 2xmax reps each
345 was easier than last week. after getting only 4 on the 4th set, i knew i had to suck it up and crush the 5th set, because 285 was NOT going to stand in my way after i crushed 275 last time. since i came back and got 8, i'm moving up again next week. on my way to 3 plates again! everything else went pretty smoothly. more reps than last week, and decided to hit bis today also. after everything else, my chest and tris and toast, so no need to work them more. instead, i'm going to focus on my weak point and bring up my swole rating!
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Post by thatnuckolskid on Feb 13, 2011 18:01:00 GMT -5
these past two days have been pretty special! i finally talked my girlfriend into coming to the gym with me, and she's really been liking it. all we've been doing is some light circuit stuff (which is good because i've been feeling a bit overtrained anyways, and i'm not hitting it hard again til tuesday) to get her used to things. the biggest thing i've been focusing on with her is form and instilling proper motor patterns. she's been an exceptionally quick learner. i think she's going to stick with it. if she does, she's has the ability to be a freaky deadlifter. she has crazy long arms and legs and a naturally strong back. i'm such an excited meathead boyfriend highlight from my training session today was 5 sets of: deadlift --> hang clean --> push press --> squat --> jerk behind head with 185.
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Post by Rosario-546 on Feb 14, 2011 18:08:10 GMT -5
Good luck with the girl at the gym. I've workout a few times with the wife, and it's never workout out well. Ill still get her help with boards and spots from time to time, but just yesterday had her helping me with squat depth and it was a train wreak. I hope it works out for you though.
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Post by thatnuckolskid on Feb 14, 2011 21:08:38 GMT -5
thanks man! she's really into it and interested, so i have high hopes for her. front squats 285 5x5 (PR!) chins bw+73 5x5 (PR!) speed squats 225 paused for 5 singles SS wide grip pulldowns 90 4x10 130x10 (PR for this pulldown machine) step ups 55 2x10 SS single leg curls 30 2x15 hypers +70 2x8 SS DA GUNZ! light weight 2xa lot awesome valentines day squat session! my girlfriend has been enjoying lifting with me, so i got her a gym membership for a valentines day gift. my workout was great! PRs all around. due to time constraints i had to cut back on the volume a little because i spent a lot of time coaching her and giving her tips, but she did great too! she has long legs, so sitting back on a squat is a little tough for her, but by the end of the workout her form was really solid and she looked like she's been squatting for years. made me proud
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deadlift
Full Member
Teenage Strength
Posts: 235
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Post by deadlift on Feb 15, 2011 18:15:02 GMT -5
After that your legs mustve been to sore for her to give you her valentines day present, if you know what i mean lol. glad to see she likes it, maybe I should try getting my girl in the gym and seeing what happens there.
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Post by thatnuckolskid on Feb 15, 2011 21:19:11 GMT -5
come on man. we're not like that, and if nothing else, you should have more respect for her than that.
just did sets of 5 DB clean and press working up to 60s. nice and easy. then some grip work
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deadlift
Full Member
Teenage Strength
Posts: 235
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Post by deadlift on Feb 17, 2011 16:18:16 GMT -5
calm down, i was just kidding
i dont understand how the clean would work with db's. Racking them, and also dont you kind of hit the bar with your thigh to drop under?
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Post by thatnuckolskid on Feb 17, 2011 20:28:50 GMT -5
jms man. it's hard to tell how things are meant on the internet. cleaning a DB is really just an external rotation.
OHP worked up to 205 strict (20 pound PR)
push press worked up to 225. not too bad, but ties an old PR 185 5x3
OHP 95 5x10 SS high pulls 145 5x5
rear delts 35sx60 (partials) --> 15sx30 --> 10sx30
side delts (one continuous set) 5sx10 10sx10 15sx10 20sx10 25sx6 15sx12 5sx20
pullovers 115x8, 10 (PR)
incline press with loooooooooooooonnnnnnnnnng eccentric 95 2x8
overhead tricep extension a little weight x a lot of reps
great day overall. the 205 strict is a 20 pounds all-time PR for me, and i had a little more in the take on the 225 push press. i decided to switch to push press because the strict presses with heavy (for me) weight was started to wear on my shoulders. the push presses combined with lighter strict overheads should give similar results without quite as much strain on my shoulders. i love high pulls. someone was on the smith machine today so i just did them instead of high rep upright rows. since this was my first time doing them in a while, they were light, but all really explosive. on the pullovers, i wanted a 10 rep PR again, and just wussed on with 8 on my first set, then i got angry at myself and willed 10 good ones on a second set after i thought i was gassed, which was sweet. i was really proud of my girlfriend today. she hit an EASY 45x3 on the OHP and 35x10, which i thought was pretty awesome for the first time she's ever tried the movement. she's picking up the movements really quickly. great day!
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Post by thatnuckolskid on Feb 18, 2011 18:27:23 GMT -5
dead stop squat jerk (squat to a box, relax hips, then explode and press in one motion 95x3 135x3 155x3 185x2
i liked these. so much harder than regular squat jerks, but i'm having a hard time lowering the bar back behind my head. on well.
plate pushes. 5 trips
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Post by thatnuckolskid on Feb 19, 2011 2:40:07 GMT -5
SOOOOOO excited about tomorrow! i'm pulling freaking heavy again. i think i'm going to try to hit some singles at 500, then maybe go higher reps on the RDL to work on weaknesses. i just ate the majority of a 16 inch pizza tonight. i'm bloated as all getout and ready to lift BIG
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Post by thatnuckolskid on Feb 19, 2011 19:47:41 GMT -5
deadlift 500 4x1 405x10 RDL 135 2x10 SS bent over row 135 2x20 T-bar rows 90 2x20 SS BB lunges 75x2 trips hypers 80 2x10 SS BB curls barx20 75x15 bicepz pumpz 2 x a bunch SS roman chair situps 2x10 (static at bottom) today was AWESOME! i woke up still bloated from the pizza, so i kept it going with about 1500 calories of reeses protein oatmeal (brown sugar cinnamon instant oatmeal + chocolate protein powder + peanut butter). then i went to the gym, pulled heavy weight with my girlfriend (who enjoyed deadlifting ), ate chinese food, and now i'm about to go watch a play. my back was trying to round on the deadlifts today and i had no pop off the floor (which is odd for me). the set of 10 with 405 told me what was wrong though. i've been neglecting my glutes, and pulling reps let me know that. i was gassed for the rows and RDLs, but i still felt like the higher reps accomplished something. moved up 10 more pounds on the hypers and really focused on flexing my glutes. i think my arms are actually growing for the first time in my life. my girlfriend is a week in and still loving it. so excited
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Post by zimbo415 on Feb 19, 2011 23:56:36 GMT -5
Good deadlifting today.
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deadlift
Full Member
Teenage Strength
Posts: 235
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Post by deadlift on Feb 20, 2011 9:16:28 GMT -5
awesome pulling. and pressing, your strict pressing as much as im jerking.
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Post by thatnuckolskid on Feb 20, 2011 17:21:36 GMT -5
thanks zimbo and deadlift! i'm just trying to get better a day at a time!
today
chins bodyweightx36 (new PR)
plate pushes 115 x 4 trips (just down, not back) 115x1trip down --> 160x1trip back
worked with my girlfriend on bench form. she picked it up REALLY fast, and the bar was a breeze for her. i'm excited about our bench workout tuesday. she's has crazy long arms, so her natural pressing strength is really impressing me in a big way.
dips bodyweightx40 (PR)
high pulls and presses 95 4x5 each
stretching
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Post by thatnuckolskid on Feb 21, 2011 20:16:31 GMT -5
day off today. cleaning and pressing random objects, including 100 pound plates and dumbbells held upright. some paloff presses. situps. stretching.
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Post by thatnuckolskid on Feb 22, 2011 21:45:12 GMT -5
bench worked up to: 315x7 (PR) 275x15 (had a lame spotter who insisted on having his hands on the bar the whole time. i think i'd have been good for 10-12)
chins bw+78x4 (pronated) bw+78x6 (supinated) bw+53x8 (pronated)
box squats worked up to: 365x10 405x5
DB overhead press 75sx7 50sx20
1 arm t-bar rows (strip set) 145x6 --> 120x10 --> 95x10
great day today! hit a bench PR, which was swell. the squats felt heavy on my shoulders since it was the first time i've back squatted in a while, but moved well. because of the first squats, i had a lot of drive off the box, and suprised myself with both the 365x10 and 405x5. i had more in the tank both sets, but didn't want to push it. the one arm T-bar rows lit up my whole back and especially my lats a lot more than i expected, which was sweet.
in other news, after working on form with her for our past 3 squat sessions, i finally turned my girlfriend loose on some weight tonight. she smoked 135x3 like it was an empty bar and turned around and squatted over her bodyweight twice with ease. she has really long legs, but her power and ability to pick up the technique quickly really suprised me (in a good way). she is gettin nasty wif stremf.
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Post by thatnuckolskid on Feb 24, 2011 21:40:22 GMT -5
recovery day yesterday, not a ton of stuff today: box squat with bands (light bands ~ 75 pounds of tension at the top) worked up to 455+bandsx3 close grip floor press 275x5 225x13 SS smith machine upright row 135 3x15 smith machine front squat lockouts worked up to 335 neutral grip pulldowns drop set 200x8 --> 150x10 --> 100x6 today's workout was awesome! the squat was the first time i've felt over 500 on my back in a LONG time, and the first time i've squatted low bar since popping my hammy. i only wanted to hit 425 for a single (500 even at the top) to feel the weight, but 405 was so easy, i had to try 455, and the first rep was so smooth i had to keep going. the bench i'm using is about an inch above parallel, just as a reference point, i'd like one a little lower, but my sticking point has always been just out of the hole anyways. the floor press felt suprisingly good considering i benched 2 days ago. i didn't like the front squat movement i tried. twas awkward. next time i'll probably just stick to just walking the weight out in the normal squat rack. i was so proud of lyndsey today! she hit 105+bands for an EASY single. she's taller than me, so the bench is right at parallel for her. it's by far the most weight she's felt on her back, and she moved it with authority. then she hit 5 reps on the floor press with 65, when that was the most she tripled 2 days ago. needless to say, she is a beast.
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Post by thatnuckolskid on Feb 25, 2011 1:02:02 GMT -5
i've been feeling the need to post another training article. this one's on assistance work
there are several acceptable reasons for a powerlifter to do assistance work:
1. to address and bring up a specific weakness in a big lift. if your tris are weak on the bench, then board presses or closegrips are your friend. if you can't pull the bar off the floor on the deadlift, some deficit pulls should be in your future
2. to correct structural imbalances. benching without training antagonist muscles screws your shoulders up and makes you look like a cave man. row and do some rear delt work to fix that. squatting with weak abs can force your spinal erectors to compensate, and tweaked backs are not fun.
3. to look awesome. we aren't bodybuilders, but most people like looking jacked. 'nuff said
Important things to keep in mind
1. they are ASSISTANCE LIFTS; keep that in mind. you compete in the squat, bench, and deadlift. not the high box squat, reverse band 3 board press, and rack pull from mid-thigh. ego has no place in assistance work.
2. don't let them take over your training. if you're in the gym to squat, then squat! 2 sets of squats, then 325423432 sets of leg press, lunges, step ups, leg extensions < busting your tail, addressing weaknesses, and calling it a day. there are legitimate excuses, i understand. if you have to limit your benching volume because of a bad shoulder, but you can do sets of neutral grip DB press pain-free, for example, then go for it. overall, this principle holds though.
3. do the most awesome possible things to accomplish your purpose. front squats > leg press > lunges > leg extensions on the awesome scale. if you're rehabbing a knee injury, however, the awesome scale would be reversed. you get the picture
4. make sure they don't unnecessarily prolong your recovery time. that's dumb.
5. go up in weight. you're trying to make a weakness a strength. if you're not getting any stronger in your assistance work, chances are you're not addressing the weakness.
6. keep in mind what kind of training you're doing. if you're post-meet and trying to put on some size to move up a weight class, then by all means increase your assistance lift volume. if you're trying to rest and recover for a meet or dieting down, cut back some, as doing too much will just defeat the purpose.
7. keep track of what works and what doesn't. if your skull-crushers increase 50 pounds while your bench stays stagnate, then throw them out. but if a 25 pound increase in good mornings elicits a 75 pound increase in deadlifts, you might want to stick with them for a while.
that's all i can think of at the moment. nothing ground-breaking, but i know that from time to time i either go completely overboard on assistance stuff or just drop it all together. i'm sure i'll refer back to this from time to time to keep me grounded.
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Post by thatnuckolskid on Feb 26, 2011 21:37:06 GMT -5
push press 185x8 135x12
chest supported rows 70x12, 12, 15 (different grips)
sumo deadlift 365 double overhead without straps! 405x5
incline press 225x5 185x6 (gassed)
snatch grip high pulls 225x5 225x10
today was sweet! sets of 3 with 185 push press were hard last time, but today i crushed 8 solid reps. the CSRs were on a lot longer lever arm than back home, hence the lower weight. the sumo pulls really surprised me. first, i've been deadlifting with straps lately, and my grip for double overhand pulls has improved 50 pounds from all the other stuff i've been doing. secondly, i've never gotten any drive out of the hole pulling sumo. i think the front squats have helped a TON! 405x5 was really solid. if today was primarily a DL day, i know i could have gutted out at least 8-10. the inclines felt bad, but i hate them in the first place. haha. lyndsey was a beast today also! she hit the bar for 8 clean reps on strict shoulder press, which is up 5 reps from the last time we did it! she also pulled 145 conventional a lot smoother and with better form than she got 135 last time. after lifting, we engaged in an epic battle with the chinese buffet. after my miserable defeat last week, i was determined to prevail this time. my first plate was predictable yet formidable. a solid plate of meat stacked 2 inches high, covered in rice. it looked imposing at first, but i made short work of it. second, a huge plate of salmon, crab meat, and lo mein: the seafood pasta of destiny. this plate took a little will-power to take down, but i dutifully consumed it all to prove my mastery of chinese food. just to add insult to injury, i got another big plate of fruit. gotta get that insulin spike to absorb such a copious amount of protein! great success.
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Post by thatnuckolskid on Feb 28, 2011 21:07:50 GMT -5
REALLY felt the high pulls from last session
today:
front squat worked up to 315x7 (HUGE PR)
1 arm DB press worked up to 85x5 with each arm
chins bw+78x7 (underhand) bw+33x15 (overhand) " "x3 with deep stretch and flex at top (underhand)
deficit pulls (2-3 inches) worked up to 435x5
DB row 150x25 (left arm), x15 (right arm)
really great day today! my front squats were a massive PR. my previous best was 315x3. my goal was 5, but after 5 i felt way too good to stop. i had 10 if i wanted to push it, but had to leave some in the tank for deficit pulls. my chins were up 5 pounds and a rep from last time (despite my weight being higher), which was sweet. deficit pulls were better than expected. i pulled 405 for triples from the floor a couple weeks ago and it was fairly challenging. today, 435x5 was fairly easy even after front squats! the 1 arm OHP was sweet too. i don't know what my old PR was there, but i pretty sure 85x5 is a new one. on the DB rows, i stopped at 15 with my right arm because my bicep felt a little weird. it's a couple hours post-workout now and it feels fine, but i figured i'd play it safe just in case.
lyndsey was amazing again! she pulled a 185 PR conventional (she feels more comfortable sumo) with room to spare, and pressed 30 pound DBs overhead for a set of 5, which was really awesome as well! she impresses me more every time she hits the gym!
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Post by thatnuckolskid on Feb 28, 2011 21:08:27 GMT -5
*backed back down to 60x13 on the DB OHP
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Post by thatnuckolskid on Mar 2, 2011 22:16:31 GMT -5
bench worked up to 365 for 2 singles 295x9 225x16
squat (with average bands, no box) 365+bandsx3 315+bandsx8
seated DB clean and press 15s 3x20
pulldowns 130x12 (overhand) -->rest pause--> x10 (underhand) -->rest pause--> x8 (neutral grip)
another good one in the books! i knew i was good for 365 on the bench, but it felt nice to actually hit it. the first rep, someone touched it. i knew they didn't help me at all, but i insisted i hit another rep just to verify it for myself. i was slower off my chest than i'd have liked, but it was smooth to lockout. felt good for about 385, which was good, and i know now that i need to address speed of my chest. 405 should be attainable by the end of the summer. i wanted one more rep at 295, but i think i essentially traded it for my second set with 365. that's a trade i'll take any day. the squats today were the first time i've gone without a box on back squats since early january (i believe. ever since i tweaked my hammy). the last set was somewhere in the neighborhood of 500 at the top, and all 3 reps were really smooth. the dropback set was easier than i'd expected. i just stopped when the reps slowed down a bit. the seated DB clean and press were brutal. my rear delts were talking to me. i felt bad for straining with 15s. haha, but i figure i need to do external rotations from time to time to keep my shoulders happy if nothing else. the rest pause pulldowns had my lats screaming at me. they were already sore form the chins two days ago, so i was pleased i got 24 quality reps in. great day overall!
lyndsey was an absolute beast again! she hit a 20 pound bench PR and a 30 pound squat PR! for a girl who stepped foot in a gym for the first time ever 2 weeks ago, 175-85-185 (445 total) is awesome.
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Post by Rosario-546 on Mar 3, 2011 7:20:11 GMT -5
Good luck with the 405 goal. I've been have great results with speed down and up by using bands lately for bench.
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