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Post by osu122975 on Sept 11, 2013 11:26:55 GMT -5
Good for you Ryan - keep pushing hard. That's an impressive total at 198.
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Post by Ryan on Sept 11, 2013 11:31:33 GMT -5
Good for you Ryan - keep pushing hard. That's an impressive total at 198. Thank you very much! I have a goal to total 1400 by year end, and with one meet left in December, it's gonna come down to the wire for sure. One thing's for certain though: I really wish I had gotten into powerlifting sooner. It's really a cool sport in many ways that people who aren't involved in strength sports can't understand.
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Post by Ryan on Sept 13, 2013 11:27:48 GMT -5
I decided to only upload my 3rd deadlift attempt from the meet I just did, because it was the only meet PR I got. Here it is: youtu.be/mATYjMpSdWc
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Post by Ryan on Sept 13, 2013 14:56:01 GMT -5
Well, I decided to forego the invitation to WNPF's world meet on Nov 10 because I feel it's just not enough time for me to train and really make significant technique improvements OR strength gains.
However, I am planning on doing another local meet in mid-December to hit the 1400lb total goal that I set for myself coming into 2013. Basically, I am not sure if I can just "find" another 20lbs to add on to my current 1380 total with only 6 weeks or so of training, but shame on me if I can't manufacture that 20lb increase somehow or another in 10 or 11 weeks of training. This is the logic I'm using anyway..... lol
So, moving my next meet out a full month gives me an opportunity to run a full 10wk training plan which started today, and because I've had decent success in the past with Paul Carter's squat routines, I decided to try his Strong 15 routine which I'll be doing for SQ and DL.
Also, I decided to move my stance out about 1" for each foot to sort of give me a more stable base, which I'm hoping will help with force generation coming back out of the hole. I feel like along with stability issues, I needed to widen my stance at least a little to get more hip drive into my squat too, so I just hope I'm guessing right.
At the same time, I've decided to switch from my heeled oly-style squat shoes to the flat wrestling shoes I use for DL. Reason for the shoe switch is simply to see what it feels like. I tend to think (and this is just an assumption) that going wider with a heeled shoe will pitch me forward a bit coming out of the hole and I think might also be contributing to my shaky ascents recently with maximal loads. This is all a test and I'm admittedly going on feel and assumption here, but I tried the flat-soled shoes today and I have to say that I felt pretty good. The only way I can really describe the difference is that I felt more stable and had a little more spring out of the hole as well. Might be placebo effect, and might also simply be due to just widening my stance, but I plan to stick with the flat sole shoes for a while if not the whole training program just to see if there's a long-term difference.
I have had enough of squatting 500lbs. It was cool the first handful of times I did it, and was a big accomplishment, but I want more now so I'm hopeful that this is the beginning of the road to get there.
Anyway, here's what the first week of the Strong 15 squat program that I just completed looks like on paper:
7 total sets with reps x weight breakdown as follows-
5x135 5x235 4x275 3x320 2x350 1x365 1x390 1x415
Pause Squats-
2x5x315 <-- was supposed to be 305 but didn't feel like unloading the outside 45 and throwing on smaller plates, so I stuck with 3 plates. Last rep of both sets was 3 second pause, all other reps were 2 second pause.
On Monday, I'll start in on the Strong 15 DL program and will update log then.
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Post by osu122975 on Sept 13, 2013 20:27:12 GMT -5
You could make that meet. Just train the main lifts. Start at 50% using doubles, triples or 5's for the entire workout making 20lb jumps. Cut out all the accessory work. You'd be surprised. Work up until you miss a required rep set or work up till you know you can't hit the reps for the next 20lb jump or if you feel weak that day or worn down, work up 75% and do 3 sets at that weight for the required reps. Accessory work is what burns you out and makes recovery difficult. I know you can do it Ryan. It is VERY possible. You'll find the 20+lbs you need by cutting out all the extra and focus on the main lifts.
Week 1 Bench 5's Squat 2's Deadlift 3's Slingshot 5's
Week 2 Bench 3's Squat 5's Deadlift 2's Slinshot 3's
Week 3 Bench 2's Squat 3's Deadlift 5's Slingshot 2's
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Post by Ryan on Sept 17, 2013 8:29:12 GMT -5
From yesterday-
Week 1 Strong 15 Deadlift program complete
*weight x reps*
135x3 215x5 265x4 320x3 370x2 425 single 450 single 470 single
Back-off sets: 370x3x3
That was all that was prescribed for the session but because it was so yawn-worthy (EASY), I decided to throw a couple of sets of stiff leg deads (5x315) on to the back of this session.
I understand that the first three weeks of these Strong 15 programs are supposed to be just priming, but I had to throw something on to the end of the actual work in this session because I although I know you don't always need to feel crippled after a training session, I just don't like walking out of the gym feeling like I just went through the motions.
My thinking is that if you're involved in strength sports and you're just punching a clock or going through the motions, it's probably time to find a new sport or figure out what it is that's holding up your motivation on each and every rep you hit or plan to hit. Just my $.02
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Post by Ryan on Sept 18, 2013 12:58:12 GMT -5
Week 1 Strong 15 Bench:
*weight x reps*
145x5 170x4 205x3 225x2 230x1 (pause) 240x1 (pause) 255x1 (pause)
200xAMAP = 13 reps (no spotter)
Threw in a few sets of random stuff:
Incline BB-
225x4x2
Standing Military Press-
135x5 155x3
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Post by Ryan on Sept 20, 2013 13:35:56 GMT -5
Week 2, Strong 15 Squat-
*reps x weight*
W/U:
hip mobility, IT band roll out 3x135
Work: 5x235 4x275 3x320 2x350 1x375 1x415 1x425 <-- Not 100% certain, but I believe this was a beltless PR
Pause Squats-
2x5x330
Notes: Decided to go without a belt for the entire session today and things went pretty well. Still going with flat-soled shoes and slightly wider stance. So far, so good.
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Post by dbunch on Sept 20, 2013 15:37:47 GMT -5
Are you still training in the same weight range as you did with the belt? Have you noticed much difference in ability or form?
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Post by Ryan on Sept 20, 2013 16:09:41 GMT -5
Are you still training in the same weight range as you did with the belt? Have you noticed much difference in ability or form? Well, I am about 198-200 right now and have not weighed over 206 at any point during training or under 195. Since today was really the first time I committed to not wearing a belt through an entire squat session with weights over 400 lbs, I guess its hard for me to judge whether form or ability have changed much. Especially because along with the no-belt, I'm also wearing different shoes and using a slightly wider stance. I guess I'll just have to try the no-belt thing again and see what its like and let you know then.
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Post by Ryan on Sept 23, 2013 13:58:53 GMT -5
Week 2 Strong 15 Deadlift program complete
All of today's work was beltless
*weight x reps*
135x3 265x5 320x4 370x3 425x2 450 single 470 single 480 single <-- this might have been a beltless PR, not sure. It's not a whole lot of weight, but just like with the squat, when the lbs go over 400, I generally belt up so this was different for me.
Back-off sets: 405x3x3
Added on the following which wasn't part of the prescribed plan:
SLDL's: 315x5x3
HS curls: 110x10 120x10
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Post by dbunch on Sept 23, 2013 15:25:04 GMT -5
Are you still training in the same weight range as you did with the belt? Have you noticed much difference in ability or form? Well, I am about 198-200 right now and have not weighed over 206 at any point during training or under 195. Since today was really the first time I committed to not wearing a belt through an entire squat session with weights over 400 lbs, I guess its hard for me to judge whether form or ability have changed much. Especially because along with the no-belt, I'm also wearing different shoes and using a slightly wider stance. I guess I'll just have to try the no-belt thing again and see what its like and let you know then. I was asking because I recently started training without a belt also. I’ve got into the 450 range on the deadlift and the 415 range on my squat both of which are about 100 less than my best lifts respectively. The only thing I’ve consciously have change is I’m not using a belt. I don’t think my form has changed much. I have really pushed it but I think once I get more confident I be able to hit the same numbers beltless as belted.
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Post by Ryan on Sept 24, 2013 6:45:46 GMT -5
Well, I am about 198-200 right now and have not weighed over 206 at any point during training or under 195. Since today was really the first time I committed to not wearing a belt through an entire squat session with weights over 400 lbs, I guess its hard for me to judge whether form or ability have changed much. Especially because along with the no-belt, I'm also wearing different shoes and using a slightly wider stance. I guess I'll just have to try the no-belt thing again and see what its like and let you know then. I was asking because I recently started training without a belt also. I’ve got into the 450 range on the deadlift and the 415 range on my squat both of which are about 100 less than my best lifts respectively. The only thing I’ve consciously have change is I’m not using a belt. I don’t think my form has changed much. I have really pushed it but I think once I get more confident I be able to hit the same numbers beltless as belted. Dan, originally there wasn't anything behind not wearing a belt for that one squat session late last week, but I think I'm gonna stick with that for at least the next session or two and see how that goes. What I'll do is video my heavier singles and see then have a look at them to see if I notice any form differences, breakdowns, etc. Also, depth. -Ryan
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Post by Ryan on Sept 25, 2013 14:27:42 GMT -5
Week 2 Strong 15 Bench:
*weight x reps*
145x5 170x4 205x3 225x2 235x1 (pause) 250x1 (pause) 260x1 (pause)
225 x AMAP = 12 reps (no spotter)
*Also threw in one set of 225x5 on the incline and then did some abs.
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Post by Ryan on Sept 27, 2013 14:34:16 GMT -5
Week 3, Strong 15 Squat- All w/o belt*reps x weight* W/U: hip mobility, IT band roll out 3x135 Work: 5x235 4x275 3x320 2x350 1x415 1x425 1x440 youtu.be/LizKs3Y7Yj4 <-- beltless PR. I felt like I had about 5 of these in me to be honest. Pause Squats- 2x5x350 Notes: All in all, this was an incredibly easy training session. I understand that the first third of the Strong 15 is really just meant to be priming, but I really felt downright fresh even after the hellish pause squats.
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Post by Rosario-546 on Sept 28, 2013 9:50:31 GMT -5
Nice work 415 looked fast as Hades
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Post by Ryan on Sept 28, 2013 10:00:19 GMT -5
Nice work 415 looked fast as Hades Thanks. I am really trying to focus on speed and technique now so that's good feedback.
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Post by Ryan on Sept 30, 2013 13:34:45 GMT -5
Week 3 Strong 15 Deadlift program complete
No belt, no chalk
*weight x reps*
135x3 265x5 320x4 370x3 425x2 470 single 480 single 495 single <-- Felt like I had between 5 & 10 reps of this in me. Probably a beltless PR, although not entirely sure. I do know -however- that I've never pulled 500 w/o belt before so this was pretty close and I know for 100% certain that this is the heaviest I've ever pulled w/o chalk. whether wearing a belt or not.
Back-off sets: 425x3x2
Added on the following which wasn't part of the prescribed plan:
SLDL's: 320x5x3
HS curls: 120x10 130x10
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Post by Ryan on Oct 2, 2013 14:48:46 GMT -5
Week 3 Strong 15 Bench:
*weight x reps*
145x5 170x4 205x3 225x2 240x1 (pause) 255x1 (pause) 275x1 (pause)
230 x AMAP = 10 reps (no spotter)
*Also threw in one set of 225x5 on the incline and then did some abs.
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Post by Ryan on Oct 4, 2013 14:40:39 GMT -5
Week 4, Strong 15 Squat-
All w/o belt
*reps x weight*
W/U:
hip mobility, IT band roll out 3x135
Work: 5x250 4x290 3x340 2x375 1x390 1x415 1x440
Pause Squats-
3x3x325
Notes: Another pretty pedestrian squat session. Looking forward to next week which should be more challenging, especially in the heavy singles department.
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Post by Ryan on Oct 7, 2013 14:22:06 GMT -5
Week 4 Strong 15 Deadlift program complete No belt, no chalk *weight x reps* 135x3 230x5 290x4 345x3 405x2 460 single 490 single 510 single youtu.be/CLetmmnUuhc <-- another no belt/no chalk PR Back off sets: 405x3x2 <-- forgot to do these, just realized it. Doh!!!!
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Post by Ryan on Oct 9, 2013 14:39:36 GMT -5
Week 4 Strong 15 Bench:
*weight x reps*
155x5 185x4 210x3 230x2 245x1 (3ct pause) 260x1 (3ct pause) 270x1 (3ct pause)
230 x AMAP = 11 reps <-- realized afterward this was supposed to be 225. Fine though, all things considered since it was same weight for "AMAP" work from last week, but got one more rep.
*Also threw in:
Seated military DB presses- 70x8 80x4
4 Sets of abs
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Post by Ryan on Oct 11, 2013 14:39:03 GMT -5
Week 5, Strong 15 Squat- All w/o belt @196bw *reps x weight* W/U: hip mobility, IT band roll out 3x135 Work: 5x250 4x290 3x340 2x375 1x405 1x440 1x450 youtu.be/3y0K3elN7AM <-- Hoping for some critique on depth here. This felt pretty easy and I wasn't sure why until I had a look at the video afterward. I tend to think I could have (or should have) gone a hair deeper with this, although it's hard to see where my knees are in the video, so it's tough for me to make a definitive judgment. If anyone sees anything I don't, please chime in.Pause Squats- 2x3x350 <-- paused the last rep of the 2nd set for a 4ct. That sucked. Seated quad extensions: 150x12 165x10 165x10
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Post by Ryan on Oct 14, 2013 14:49:47 GMT -5
Week 5 Strong 15 Deadlift program complete No belt*weight x reps* 135x3 290x5 345x4 405x3 460x2 495 single 510 single 520 triple (was supposed to be a single) never pulled anywhere near this poundage w/o belt before, let alone a triple. Good stuff for me. Here's video of the triple; sorry for the crap video positioning! youtu.be/BsXc5oSuzZ8Back off sets: 2 triples of 435 Barbell shrugs: 315x8x2 Laying-down HS curls: 120x10 130x10
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Post by Ryan on Oct 16, 2013 14:31:34 GMT -5
Week 5 Strong 15 Bench:
*weight x reps*
W/U: rotator cuff stuff, band pull-aparts, 135x3
Work:
155x5 185x4 210x3 230x2 250x1 (2ct pause) 265x1 (2ct pause) 280x1 (2ct pause)
235 x AMAP = 11 reps <-- Tweaked my neck the other day pulling, and stung it again on my setup on the first "heavy" single today, so this was a very sloppy set. However, I wasn't sure I would even be able to get to double digits on this one, so just hitting this number of reps was a nice surprise. Plus, it was a bench-for-reps PR for me at this weight, so the outcome could def have been worse!
*Also threw in:
4 or 5 sets of random triceps stuff just to burn them out.
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