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Post by 1400total on Apr 12, 2013 10:31:56 GMT -5
I am creating another log because I want to begin focusing on a very specific goal. It has three components to it:
Hit a 1800 lbs total in November
Raise $1800 for the Homeless Children's Education Fund
and drop my weight down to 300 for the meet.
Since I am juggling so many things right now, a) another play, b) finishing school, c)work and family, I have decided to structure my training in this manner.
Day 1 will be for back, shoulders, grip and explosiveness. The exercises will vary think cleans, high pulls, standing behind the neck press.
Day 2 will be for squats, normal squats, front squats, zercher squats, lunges,
Day 3 will be Bench and tricep work
Day 4 deadlift, conventional, sumo, rack pulls,
expect to see bands and chains used as well as other unconventional stuff like fat grips and weird exercises.
I might post vids and any one interested in supporting the charity can PM me.
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Post by 1400total on Apr 12, 2013 10:35:57 GMT -5
Day 1
thorough warm up
Full power cleans-I have not done these in years and since I am only getting back into the groove the weights were down somewhat
1xbarx20
1x120x6
1x120x6
1x170x3
1x170x3
High pulls
1x170x6
1x170x6
1x170x6
Standing behind the neck press
1x120x15
1x170x8
1x170x8
1x170x8
dumbell cleans with fat grips
3x55x10
resistance band green and mini lat pulldown
3x10
this was a very fun workout and I enjoyed it tremendously. Lower back and upper traps, and lats all worked pretty hard. Delts felt good and forearms on fire.
So in otherwords good workout.
the last time I did full cleans I was using 220 for reps, I hope to get to that weight in a month
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Post by Rosario-546 on Apr 12, 2013 17:52:26 GMT -5
Nice work!
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Post by George on Apr 15, 2013 13:30:12 GMT -5
Steve: I'm calling tonight and tomorrow will be looking to garner some sponsorships. I'm going to create a generic spreadsheet to keep track of who I get. I was debating on wether it was better to go around collecting or ask people to mail the check to the organization seperately. I'll have to see what I get first, I guess.
My goal is going to be 1700 at 275, unless my weight keeps dropping. I've noticed the longer I'm squatting the easier it becomes to drop poundages.
Maybe we could start a thread on here. We could keep our logs, just repaste them to one thread, but use it to update what is happening sponsorship wise, etc. On this site we can post the vids, etc. As soon as I have time and my wife is done with nursing school, I'll have access to her fancy Iphon and will be able to take videos.
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Post by George on Apr 15, 2013 13:34:12 GMT -5
Also: This is a copy from the website...
Is there a special project you or an organization with which you are affiliated would like to organize on HCEF's behalf? We invite you to click on the sidebar button link to our Project Proposal Form or to call us at 412-562-0154. We are eager to know what you have in mind and to work with you as necessary.
Should we do something like this or is it better to just go ahead and gather sponsors and then just send in what is collected as individuals?
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Post by 1400total on Apr 16, 2013 8:27:32 GMT -5
George, let's work on getting sponsors for now, and once we know what that looks like I can talk to them about our plans.
This is getting good!
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Post by 1400total on Apr 16, 2013 8:30:54 GMT -5
Last night squat workout
just getting back into it. Haven't squatted in four months!
Squats
1x10x120
1x10x120
1x10x220
1x10x320
1x5x420
(420 felt good, set up was nice and controlled, felt like I could have went up but at this stage want to ease back into it).
Zercher squats
I love these, I put my convict elbow sleeves on to cushion the bar which sits in my elbows. This forces me to focus on hip and glute strength as I sink lower than I do in my squats, and the back is straighter.
3x5x220
ok done
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Post by George on Apr 21, 2013 18:47:20 GMT -5
Seven sponsors so far...half the workers. I think fourteen are given. Then, I'll have to get creative.
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Post by 1400total on May 5, 2013 20:50:34 GMT -5
awesome, we have an outreach meeting coming up and I will mention your effort. I have two sponsor's man I need to catch up!!
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Post by 1400total on May 5, 2013 20:52:51 GMT -5
Deadlift, went heavy to see where I was, pulling convention because that is where I am strongest.
1x120x10
1x220x3
1x320x3
1x420x3
1x520x2
baseline looking good, have not pulled heavy in a month so this felt strong and good.
3x320xgreen bands about 400 at top x 5
Pull threw with green band
3x10
done, lower back fried
felt good
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Post by toolpod on May 9, 2013 13:12:45 GMT -5
Don't forget: you just got a haircut...so that means a 5lb adjustment to those deads!
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Post by 1400total on May 12, 2013 14:43:42 GMT -5
feeling good and back into the groove
I am doing a modified Cube method (brandon lilly), its modified because I train at home and don't have all the things one would like to use.
Deadlift Reps day
Deficit Deadlifts (1 1/2 inch)
1x120x10
1x220x10
1x320x8
1x370x8
Rack pulls about 4" off floor
1x420x3
1x420x3
Trying to remember to pull with speed
second set went better
Power cleans (again think speed)
1x120x10
1x120x10
1x120x10
(not ready to go heavier back is beginning to fry)
Good mornings with bands and chains
1x10x1 green band
1x8x 2 green bands
1x8x 2 green bands
1x8 x 2 green bands and 2 sets of chains estimated weight at top 140lbs (??)
dumbell shrugs with fat grips to work on grip strength
1x55x10
1x55x10
1x55x10
fried all done
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Post by George on May 15, 2013 22:57:25 GMT -5
Im using your log to help reorganize my deadlift principles. I need to start working the thing. Trying the accessory only approach didn't do much. Trying a concentrated style with accessory fried me. I need to use commn sense, train it like everything else and give it its own day.
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Post by 1400total on May 16, 2013 22:08:21 GMT -5
I use to train deadlifts after squats on the same day, my theory was that its like that in a meet, so condition myself for meet day. But my deadlift has been stuck in the 640-650 range. When I trained it by itself i was able to actually pull 675 at a push pull meet, (although i didn't squat that day).
I really believe I will benefit from training it on its own day, but I am also thinking you can't dead heavy and squat heavy in the same week.
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Post by 1400total on May 16, 2013 22:11:53 GMT -5
bench day
1x120x10
1x220x3
1x270x3
1x320x3 super fast, felt light
1x370x2
1x370x2
1x370x2
370 was heavier than expected although the last set was the smoothest and fastest.
flat dumbell press
1x100x10
1x100x10
1x100x8
green band flys
3x10
lying dumbell extensions (used fat grips)
2x55x6
I was planning on going heavier on bench, but it will take awhile to get back into the groove of things
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Post by 1400total on May 19, 2013 21:30:51 GMT -5
getting closer to be back into a normal routine
Squat day all in all not a really great workout, but I haven't squated in over 2 months so anything is better then nothing
Squat
1x120x10
1x220x10
1x320x3
1x320x3 plus green bands (too much tension)
1x320x3 purple bands
1x320x3 purple bands
1x320x3 purple bands
1x320x3 purple bands
front squats
1x220x6
1x220x6
out of shape for sure on squats, took awhile to get my form corrected.
oh well its a start
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Post by George on May 19, 2013 21:48:57 GMT -5
I read or heard a fairly good breakdown of dead training...may have been Paul carter, either way it got me thinking.
My back is just weak. Its sounds crazy after hitting a 630 squat, but i think it is the weak link in the chain, and I've noticed it continues to drop the more I shy away from it. During segment I read, it talked about how the dead is great, but is not neccessarily the best for different portions of back strength, because it is balanced. In the same segment though, he talked about the need to actually practice the lift.This explains some things...like how I could hit 315 for multiple reps in the straight leg deadlift but deadlifted 500, and now couldnt touch that but can deadlift 540.
I think instead of squatting and then straight deadlifting, Im going to use the weakness princple after squats and just hit the back in a way thats intense but not as bad as full movement deads, maybe just doing some reps every other week but hammering rows and straight leg deads, etc. I need to get above 600.
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Post by 1400total on May 20, 2013 5:47:28 GMT -5
There is something to what you said. I trained with Ryan Celli for about 3 and half years. He pulls 685-710 at the bodyweight of 198-210 (interestingly his raw deadlift is 685 which is almost the same as his single ply dead)
He seldom pulls from the floor.
He typically trains this way
bench day
speed squat and upper back- using movements like rack pulls, one arm rows, shrugs ect
squat day- one legged leg press, and some deadlift variation.
his routines are written down and logged but he often doesn't plan them past his main lift and goes by feel or what he thinks he needs to do.
There was one exercise we use to do after squats, stiff legged sumo stance deads. We would go up to 405 for sets of 3-5. It was rough
the thing with me was that my deadlift never really moved past 650. My squat went from 620-680 but the dl was somewhat static.
This is why I think I need a deadlift day to itself. But we will see, I am contemplating a sheiko run, but worried about the time, that might have to wait until I graduate.
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Post by George on May 20, 2013 9:21:49 GMT -5
I think the accessory focus after squats will be a key. I know the feeling on a rising squat and stagnant deadlift. It cracks me up when some people write absolute articles suggesting a rising squat auto translates to a rising dead. It does seem like more people catch on to the dead, or improve it, than vice versa. Rarely do I see a 242 or 275 lifter who squat above 600 in meets that are anything short of a high 600 or low 700 deadlift. If I had that kind of connection to the dead, I would already be nearing an 1800 total instead of chasing 1600.
Its going to take some work. Its amazing after all the research and reading, watching, etc I have such a hard time zeroing in on this thing. The reason I blame an underdeveloped back is based on a slew of common sense reasons. I basically wrote off any type of lat pull or row and have only relied on the big three with minor accessory in the bench (shoulders and tris). I am now starting to actually see an imbalance with a rounded chest but limited lat and back development...especially my lower back. After a few weeks of hitting the squat hard, I am still somewhat fatigued feeling in my mid back between my shoulders.
I fully belive the squat does build itself, the bench can make use of added tri movements because they recover so quickly. With those principles, Im progressing as well as I want. I dont have the same success formula for the dead yet. I think instead of sweating the deadlift itself, I need to focus on just building back power while alternating full pull days to get the movement smooth.
And Sheiko: I dont think you were back yet when I posted about the Coan interview talking about how he progressed without the volume. It made me take a second look at the high volume approach. Since then, I have completely scaled back everything...on a major level. The end result was quicker recovery, and now I am pr'ing on the same par I used to with Sheiko...yet doing half if not more than half of the work. Sounds crazy coming from me, but less is more is working as good or better than the balls to the wall days of Sheiko.
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Post by 1400total on May 20, 2013 21:10:38 GMT -5
George, I can't remember do you pull conventional or sumo? I have trained both but always pull conventional in meets. But sumo training tends to help my conventional deadlift
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Post by George on May 20, 2013 22:43:24 GMT -5
I have pulled both ways, but am starting to feel more comfortable conventional.
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Post by 1400total on May 26, 2013 21:33:48 GMT -5
Olympic lift day
Warm up,
rotator cuff work, light lateral raises ect
Clean and jerk
1xbarx10
1x120x5
1x150x5
1x170x5 (dear goodness these are harder than you think)
Snatches
1x120x5
1x120x5
1x120x3
(um harder than the cleans)
High pulls
1x120x5
1x120x5
1x120x5
barbell curls
3x80x8
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Post by 1400total on May 29, 2013 22:11:50 GMT -5
bench day, due to the lateness in the day (10:15 pm), I only benched
1x120x20
1x120x20
1x220x15
1x220x15
1x320x5
1x320x5
1x320x5
1x270x8
1x270x6
1x220x10
10 sets, my left elbow does not want to cooperate, both joints are a little swollen, so it looks like ALeve before bed
this work show me just how far I have to go to back to where I need to be,
Hopefully in a month I will be back to benching 320 for 10
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Post by osu122975 on May 30, 2013 20:00:50 GMT -5
nice volume
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Post by 1400total on Jun 1, 2013 14:43:15 GMT -5
Another bench day, why so soon, because I went back to the best gym I could possibly train at
Celli's Fitness Center, I plan on benching and squating there, while deadlifting and doing olympic lifts at home
so I had to get on a schedule and Saturday is bench day
1xbarx10
1xbarx10
1x135x10
1x135x10
1x225x10
1x275x10
1x315x5
1x315x5
1x315x5
Incline dumbell fly's with fat grips
1x50x10
1x50x10
Incline bench press close grip with fat grips
1x135x15
1x185x10
1x185x10
1x185x10
Lying dumbell extensions with fat grips
1x40x12
1x40x12
tricep pushdowns
1x70x10
1x80x10
1x90x10
I use fat grips when I can. They are rubber handles you put on the shaft of the dumbell or bar. They really take stress off my wrists and elbows and help me to develop grip strength.
I can't tell you how important grip strength is, I neglected and now I am not and its making a difference.
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