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Post by thatnuckolskid on Aug 22, 2012 22:26:36 GMT -5
Bench – worked up to 365×5. Had 6 or 7, but I didn’t feel like pushing it.
Low bar paused squats – up to 525×4. A couple reps shy of failure. Felt great.
Somewhat disappointed about bench, but not really. My best in this rep range was 370×7 on a stiff, high bench, and I know for sure I could have gotten a 6th with 365 of a low, very padded bench. Bench stiffness and height may not seem like a big deal, a higher bench is better for leg drive and a stiffer bench ensures that the force you produce is transferred into the bar instead of pressing you farther into the padding. What’s going on? I’m not a good enough bencher to turn into a diva. Enough whining.
On a positive note, weight is down a bit. I trained around 224-225 for my last meet, and I’m waking up around 218 now. If I’m holding around 210-215 a couple months from now, I think a cut to 198 for a run at David Ricks’s 1818 raw total would be worth it.
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Post by thatnuckolskid on Aug 22, 2012 22:40:41 GMT -5
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Post by Rosario-546 on Aug 23, 2012 5:52:50 GMT -5
Nice write, I've worked in pause squats from time to time heavy that is. But I always mix is pause reps within the warm-up sets. The new three week block will have 5ct pause squats followed by 30s rest then a 3-rep normal set. Never done that before, see how it goes.
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Post by thatnuckolskid on Aug 23, 2012 8:03:55 GMT -5
I do something similar if i want to do paused squats plus get a little extra volume in. I'll do it all in one set, but I'll do something like one paused (which will be fairly hard) and 1-3 regular squats. Once you've done the paused one, the regular ones are easy, but it's a good way to just get more work in.
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Post by thatnuckolskid on Aug 23, 2012 22:30:28 GMT -5
Squatted up to 545 paused and high bar. That was a 10 pound PR. I did some pressing as well, but nothing worth writing home about. Just couldn’t get my head into it today. Benched some singles at 405 and that was that. My squat today was unexpected but made me quite happy. My paused, high bar squat usually trails my unpaused, low bar squat by 125-150 pounds. For example, there was a 125 pound discrepancy between my 5 second grinder, pop some blood vessels paused high bar PR and my relatively easy low bar squat PR at my meet. My 545 today wasn’t especially difficult (felt better than 535 a few days ago), so I think that I’m probably closer to a 700 pounds squat than a 650 squat at this point. My goal for these is 605 by summer. Some thoughts about priorities, and one of the best compilations of quotes about human movement that I've ever come across: gregnuckols.wordpress.com/2012/08/24/an-observation-about-priorities-and-a-paused-squat-pr/
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Post by thatnuckolskid on Aug 24, 2012 23:58:46 GMT -5
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Post by thatnuckolskid on Aug 27, 2012 0:05:14 GMT -5
Benched up to 385x3. Still didn't feel great, but this wasn't a grinder.
Paused squatted 555x3 low bar. Left a couple in the tank.
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Post by Rosario-546 on Aug 27, 2012 7:43:37 GMT -5
Smoken it!
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Post by thatnuckolskid on Aug 27, 2012 12:32:41 GMT -5
Thanks rosario!
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Post by buckeye2010 on Aug 27, 2012 20:45:38 GMT -5
Man you have become an animal.Keep up the great progress!
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Post by thatnuckolskid on Aug 27, 2012 21:07:00 GMT -5
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Post by thatnuckolskid on Aug 27, 2012 22:01:41 GMT -5
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Post by thatnuckolskid on Aug 28, 2012 23:41:10 GMT -5
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Post by thatnuckolskid on Aug 29, 2012 20:24:50 GMT -5
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Post by thatnuckolskid on Aug 31, 2012 0:17:53 GMT -5
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Post by Rosario-546 on Aug 31, 2012 6:04:32 GMT -5
Holy crap a 1lb of meat as a late night snack, if that's what it takes to be elite I might be out....ha
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Post by thatnuckolskid on Sept 1, 2012 0:25:35 GMT -5
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Post by thatnuckolskid on Sept 1, 2012 0:27:36 GMT -5
It's really not that bad! You could certainly use protein shakes instead. I just really like meat. On the rare occasion that I don't have much of an appetite I'll have a protein shake at night instead.
Actually, you're a little lighter than me, so about 2 pounds of meat spread throughout the day plus a protein shake would put you about where you'd need to be, protein-wise.
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Post by thatnuckolskid on Sept 1, 2012 0:46:06 GMT -5
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Post by zimbo415 on Sept 1, 2012 8:27:00 GMT -5
I just saw your vid on your squat improvement, that was some great stuff. My workout partner was the guy who asked you on you tube, we were talking about you posting the vid soon, thanks for the info.
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Post by dbunch on Sept 1, 2012 9:06:51 GMT -5
Great video, Thanks for sharing. It nice to see an elite powerlifter share information on training without the “in your face” attitude you often find.
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Post by thatnuckolskid on Sept 1, 2012 21:34:27 GMT -5
I just saw your vid on your squat improvement, that was some great stuff. My workout partner was the guy who asked you on you tube, we were talking about you posting the vid soon, thanks for the info. Haha, sorry it took so long. I ran into some unexpected snags with school and scholarship stuff so that put other things on hold for a couple days. Feel free to ask questions about anything. If it's not just a 2 or 3 sentence answer, I'd love to write about it or make a video of it. One of the problems I have is that I don't want to bore people with my blog, but when I'm asked questions, I know at least one person cares about the answer.
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Post by thatnuckolskid on Sept 1, 2012 21:39:25 GMT -5
Great video, Thanks for sharing. It nice to see an elite powerlifter share information on training without the “in your face” attitude you often find. Thanks man! That means a lot. The way I see it, it doesn't matter what you have to say if you turn the people off by the way you say it. I think our sport has missed out on the possibility of a broader appeal because of the way most of the "faces" of the sport present themselves. Also, let's face it: powerlifting is a hobby. Until you can go to a meet and make some real money, it's not worth getting too intense about. Even if there was money in it though, I just think life's too short to take yourself too seriously, especially as it pertains to things you do for fun. Last but not least, thanks very much for the compliment, but I have a long way to go before I could really think of myself as elite.
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Post by thatnuckolskid on Sept 1, 2012 22:15:42 GMT -5
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Post by thatnuckolskid on Sept 3, 2012 0:47:35 GMT -5
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