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Post by Ryan on Jul 23, 2013 19:15:03 GMT -5
Repetition Squat, 7/23/13:1. Squat:Bar x 12 135 x 8 185 x 8 225 x 8 275 x 5 310 x 6, beltless PR!2. Olympic Squat:225 x 10, 10, 10 3. SLDL:225 x 5, felt a twinge in my knee. 4. Band Leg Curls:5 x 20, 20, 20, 15, 15. 5. Calf Raises:3 x 15, 15, 15 Session Grade: 80% Notes:Squats felt really good, even with my knee still a little messed up. Pretty solid PR for no belt. Olympic squats went well too. Stiff legs were bothering me though, so I just tried to make up for it by doing tons of the leg curls. Good day all things considered. Good depth there on that 310 set. I also like that each rep looks like the one before it. Shows you've worked on technique. Have you had a chance to do a meet yet?
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Post by skabow22 on Jul 23, 2013 19:22:02 GMT -5
Thanks, I try to keep everything really deep when I squat. I like to bury them just to be safe. But sadly, no, I still have not gotten to do a meet yet. I had one all lined up, was planning to hit the North Carolina State meet this past weekend, but it didn't work out. Planned on going with a buddy of mine who is a fairly new lifter and he just didn't feel ready; plus I was a little strapped for cash to be honest. I am really wanting to do one though, and I am determined to make it happen this year.
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Post by skabow22 on Jul 24, 2013 23:03:02 GMT -5
Heavy Bench Press, 7/24/13:
1. Bench Press: Bar x 15 95 x 8 115 x 8 135 x 5 155 x 5 185 x 3 205 x 3 225 x 2, 2, 2
2. Incline Bench Press: 155 x 15, 12, 11
3. Seated DB Press: 50's x 15, 15, 15
4. DB Rows: 4 x 10-15 5. Barbell Curls: 3 x 10
Session Grade: 80% Notes: Felt like bar speed on all the benching was really good. Progam called for 215 on my top sets, but to be honest that just felt too light, and judging by how i moved 225, I think I made a good call. Hit the rack on the second rep of the second set, but even then it went up easy. Nice long pauses on all the reps as well. Assistance work was all really good, but I am getting tired of only having 50 lb dumbbells to do presses with; I think I have pretty much outgrown them.
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Post by Ryan on Jul 25, 2013 8:00:51 GMT -5
Heavy Bench Press, 7/24/13:1. Bench Press:Bar x 15 95 x 8 115 x 8 135 x 5 155 x 5 185 x 3 205 x 3 225 x 2, 2, 2 2. Incline Bench Press:155 x 15, 12, 11 3. Seated DB Press:50's x 15, 15, 15 4. DB Rows:4 x 10-15 5. Barbell Curls:3 x 10 Session Grade: 80% Notes:Felt like bar speed on all the benching was really good. Progam called for 215 on my top sets, but to be honest that just felt too light, and judging by how i moved 225, I think I made a good call. Hit the rack on the second rep of the second set, but even then it went up easy. Nice long pauses on all the reps as well. Assistance work was all really good, but I am getting tired of only having 50 lb dumbbells to do presses with; I think I have pretty much outgrown them. A suggestion on your setup: If you're not gonna bench inside the rack and use the safety bars, you might want to consider not putting clips or collars on the bar. Reason being, let's say you fatigue and can't finish a rep or you hurt yourself (maybe something tears or pops, hopefully this never happens, but who knows.....), the weight comes back down on your chest and your stuck there with it. Bad situation if you're alone. Without clips/collars, you can simply tilt the bar sideways and let the plates slide off onto the ground and then safely get out from under the bar. Just a tip.
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Post by skabow22 on Jul 25, 2013 9:37:14 GMT -5
That's actually a really good tip Ryan, thank you! I did actually have my training partner right there with me, he was the one who took the video. Whenever I am by myself, I do bench in the rack, just to be on the safe side.
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Post by skabow22 on Jul 27, 2013 17:59:30 GMT -5
Explosive Deadlift, 7/27/13:
1. Conventional Deadlift: 15 x bar, stiff leg 135 x 5 185 x 5 225 x 5 275 x 3 285 x 2, 2, 2, 2, 2, 2
2. Snatch Grip Block Pull: 285 x 8, 8, 8
3. DB Rows: 5 sets of 8 to a top set at 100 lbs
4. Band Resisted Rows: 100 reps
Session Grade: 80% Notes: Honestly, just a regular session, just sort of punching the clock kind of work. The deadlifts moved well, and it was nice to pull some heavy snatch grip pulls. It was a good aday overall, just nothing special.
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Post by skabow22 on Jul 29, 2013 20:36:33 GMT -5
Cube Heavy Squat, 7/29/13:
1. Squat: Bar x 15 135 x 8 185 x 8 225 x 5 275 x 3 315 x 2 345 x 1, belt 355 x 1, belt 365 x 2, belt. lifetime PR TIE!
2. Front Squat: 185 x 13, 12, 12, 10
3. Russian Leg Curl, push up assisted: 4 x 10, 10, 10, 9
4. Calves: 3 x 15, 15, 15 5. Ab Wheel: 3 x 15, 15, 15
Session Grade: 80% Notes: Session didn't call for a double at 365 but I was feeling good and wanted it, and Brandon Lilly wrote that if you feel like you want to do something, do it. Everything else was tough, but just sort of getting work in. Lots of volume on front squatting, I am liking that quite a bit. Russian leg curls SUCK, every time I do them I remember why I hate them so much! Either way, really good session and happy to have my last heavy squat day before I test under my belt!
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Post by skabow22 on Jul 31, 2013 19:25:07 GMT -5
Cube Explosive Bench Press:
1. Close Grip Bench Press: Bar x 15 95 x 8 115 x 8 135 x 5 155 x 5 180 x 2, 2, 2, 2, 2
2. Incline Bench Press: 180 x 10, 10, 8
3. Seated Press: 135 x 10, 10, 10
4. Barbell Rows: 135 x 20 155 x 15, 15, 15
5. DB Curls: 3 x 12, 12, 12
Session Grade: 80% Notes: Pretty good session overall, really happy with the reps I got on the incline. Of course, that made my reps on the seated press drop back a bit, but still good. Rows and curls were just getting the work in; just working the muscles.
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Post by skabow22 on Aug 2, 2013 15:10:33 GMT -5
Cube Repetition Deadlift, 8/2/13:
1. Deficit Deadlift: Bar x 15, stiff leg 135 x 5 185 x 5 225 x 5 275 x 3 315 x 3 335 x 3 370 x 3, PR!
2. Stiff Leg Deadlift: 225 x 12, 10, 10
3. DB Rows: 55 x 10 85 x 15, 13, 12
4. Band Assisted Chins: 30 reps
Session Grade: 80% Notes: Pulls felt great, and it was awesome to hit such an authoritative PR, although I did suffer a minor callous tear. Still, only had to get 2 reps but felt so easy, I went for a third, that's a good day in my book. Stiff legs also went well. Rows were just kind of eh, hand was hurting and didn't feel great. Still, a really great session, easily on the high end of an 80%.
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Post by crazy on Aug 2, 2013 17:23:24 GMT -5
Looks good. Just one thing, you are snapping your knees on squat and dead. From experience, don't snap....causes injuries.
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Post by skabow22 on Aug 2, 2013 17:29:29 GMT -5
So, slow down on the lockouts or....?
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Post by osu122975 on Aug 2, 2013 22:11:29 GMT -5
keep it up.
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Post by skabow22 on Aug 5, 2013 19:10:10 GMT -5
Cube Explosive Squat, 8/5/13:
1. Pause Squat: Bar x 15 135 x 8 185 x 5 225 x 5 275 x 2, 2, 2, 2, 2
2. Oly Squat: 275 x 5, 5, 5. Wanted to do a few more, but I just didn't have the drive today.
3. Band Leg Curls: 5 x 20
4. Calves: 3 x 15
Session Grade: -10% Notes: Head just wasn't in the game today, distracted by some family illness and couldn't focus. Got all my work in, and the pause squats even felt alright, but my focus just wasn't there. Everything was sloppy.
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Post by skabow22 on Aug 10, 2013 13:07:35 GMT -5
Cube Heavy Deadlift, 8/10/13:
1. Deficit Deadlift: Bar x 15, stiff leg 135 x 5 185 x 5 225 x 5 275 x 3 315 x 3 335 x 2 365 x 1, belt 385 x 1, belt 400 x 1, belt 415 x 1, belt. PR TIE!
2. Snatch Grip Block Pull: 225 x 15, 15
3. Barbell Rows: 5 sets of 12
4. Band Rows: 50 reps overhand, 50 reps underhand.
Session Grade: 80% Notes: The single at 400 was ugly, and the 415 was hard, but I felt like I hit it in style. Also, it matches my all time best deficit pull, which is pretty sweet. Also hit rep PR's on the snatch grip block pulls. I was pretty tired afterward though, so the rowing was just to get some volume in. A really good session, a nice last heavy pull.
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Post by skabow22 on Aug 16, 2013 13:05:23 GMT -5
Cube Test Week, Mock Meet, 8/16/13:
1130 Total: 415 Squat, 10 lb PR! 275 Bench, PR Tie! 440 Deadlift, mediocre.
Squatting went really well, I have no complaints there. Benching was weird. I feel like 275 went up really smoothly, but 295 just got stuck. I suppose I made too big of a jump or didn't come at it with my head right. Either way, a tie of my lifetime PR, so no complaints. Deadlift....that sucked. I opened with 405, and tweaked or pulled by left lat doing it. I manged to get up 440, in good style I would even say. But I went to 465 to attempt a 10 lb PR, but just couldn't do it. Made 2 tries at it, first one, as in the video, got stuck on the floor. Second time I was able to pull to my knees, but lost it. All in all, still a really good mock meet.
Changes to be made next cycle:
First things, I will keep the squat training the same, it worked very well. Benching, I will try to keep up the rep work on the incline, and do some heavier dumbbell work as well. Deadlift, I will utilize more deficit pulls and stiff leg deadlifts. Need to keep the volume on the rows high as well.
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Post by Ryan on Aug 16, 2013 13:21:40 GMT -5
Cube Test Week, Mock Meet, 8/16/13: 1130 Total: 415 Squat, 10 lb PR!275 Bench, PR Tie!440 Deadlift, mediocre. Squatting went really well, I have no complaints there. Benching was weird. I feel like 275 went up really smoothly, but 295 just got stuck. I suppose I made too big of a jump or didn't come at it with my head right. Either way, a tie of my lifetime PR, so no complaints. Deadlift....that sucked. I opened with 405, and tweaked or pulled by left lat doing it. I manged to get up 440, in good style I would even say. But I went to 465 to attempt a 10 lb PR, but just couldn't do it. Made 2 tries at it, first one, as in the video, got stuck on the floor. Second time I was able to pull to my knees, but lost it. All in all, still a really good mock meet. Changes to be made next cycle: First things, I will keep the squat training the same, it worked very well. Benching, I will try to keep up the rep work on the incline, and do some heavier dumbbell work as well. Deadlift, I will utilize more deficit pulls and stiff leg deadlifts. Need to keep the volume on the rows high as well. Two recommendations, if you don't mind taking a pointer or two from another guy who's been in PLing for a fairly short time himself: 1. Train with some pause reps in your bench regimen, if you don't already. My meet bench went up 20lbs in between meets just by adding pause reps selectively and not too many, but enough to teach yourself how to maintain tightness and power when the bar's stopped and needs to be started again. 2. Deads: Deadlift more. That's what's helped my deadlift the most. Period. I am nowhere near where I want to be on deads, but that's probably my strongest lift and one that I've added over 70lbs to in the last year, mostly just by deadlifting more. Also, I would recommend you consider the sumo dead stance (give it a try) because it looks as though you might have better leverage in sumo since you're fairly compact in build and don't have super long legs. Good work in general! Like I said, just some tips from another lifter who probably shouldn't be giving as many tips as some of the vets around here, but thought I'd share what's worked for me.
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Post by skabow22 on Aug 16, 2013 15:16:55 GMT -5
Thanks Ryan. Actually, I like to pause all of my flat bench reps in training. As far as deadlifting goes, I think you are right about pulling more. More volume on the main lifts is typically the best "assistance" work you can do. I have tried sumo in the past, but can't stand it to be honest.
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Post by osu122975 on Aug 16, 2013 16:27:52 GMT -5
On the bench press, I would recommend heavy paused singles and focus technique and being explosive after your worksets (singles in the 75-90%+ range).
Also, doing triples and fives in the 50-70% range from the chest to half way up helps develop power off the chest.
Utilize a slingshot as well for overload training.
Don't wear yourself out w/ countless assistance exercises. Pick one or two exercises to help w/ weak points in your lifting. Train more often - a higher frequency but keep the workouts shorter w/ less assistance work. 5-6 days/wk vs. 3 or 4 days/wk.
The best program is no program at all. Always be changing. Always be evolving. Change the intensity up. Get lots of rest and eat well. Always be looking to add more weight. Powerlifting is the sport and technique of a single rep as heavy as possible. If your body never gets used to that, you'll never realize your full potential.
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Post by skabow22 on Aug 26, 2013 12:05:11 GMT -5
Cube Heavy Squat, 8/26/13:
1. Squat: Bar x 15 135 x 8 185 x 5 225 x 5 275 x 3 315 x 2 325 x 2, 2, 2, 2, 2 (Belt)
2. Front Squat: 205 x 10, 10, 9, 8
3. Seated Leg Curl: 100 x 12 120 x 12 140 x 12, 12
Session Grade: 80% Notes: Squats moved really well today, lots of speed and technique felt solid. Front squats tore me up, my quads and glutes are screaming after the fact. Nice first session of the cycle.
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Post by skabow22 on Aug 28, 2013 13:20:58 GMT -5
Cube Explosive Bench Press, 8/28/13:
1. Close Grip Bench Press: Bar x 15 95 x 8 115 x 8 135 x 5 155 x 5 165 x 3, 3, 3, 3, 3, 3, 3, 3
2. Incline Bench Press: 185 x 10, 8
3. Cable Row (Motorcyle Handle): 100 x 12 120 x 10 140 x 10 150 x 10 160 x 10
4. Seated DB Press: 60's x 10, 10, 8
5. Band Curls: 50 reps
Session Grade: 80% Notes: Bench was moving well today, although technique could have been a bit sharper. For whatever reason my groove was just not clicking. All assistance work went quite well.
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Post by buckeye2010 on Aug 28, 2013 21:40:57 GMT -5
Just gt caught up on your log.Great job. I have to agree with OSU.I have had great success doing sets of 3 and 5 for my bench.I also do some pauses in every workout. I feel that it really helps me blow it up from the bottem.Keep up the good work.
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Post by skabow22 on Aug 28, 2013 22:10:13 GMT -5
I actually pause every rep of flat benching. I think 295 was just a stupid jump, not a missed lift because of a poor training cycle/method. Either way, always glad to get feedback. And especially glad to see you back buckeye, good to hear from you!
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Post by osu122975 on Aug 29, 2013 19:44:42 GMT -5
How long have you been lifting for powerlifting - for competing or future competition?
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Post by skabow22 on Aug 29, 2013 20:22:26 GMT -5
About a year and half, maybe closer to 2.
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Post by skabow22 on Aug 30, 2013 13:07:56 GMT -5
Cube Repetition Deadlift, 8/30/13:
1. Deficit Deadlift: Bar x 15, stiff leg 135 x 5 185 x 5 225 x 5 275 x 3 305 x 2 315 x 8, (Belt)
2. Stiff Leg Deadlift: 225 x 10, 10, 10
3. Pulldowns: 4 sets of 10
Session Grade: -10% Notes: This session really sucked. I had no breakfast before I trained, couldn't seem to get comfortable pulling from a deficit. Technique was off, bar was too far away, I basically stiff legged the rep set. In addition, I also have 2 long cuts running along one of my thumbs, so holding on to a bar hurts like Hades. I just wanted to get the work in today, and got out as soon as I felt like I could.
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