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Post by raydp18098 on Apr 24, 2013 11:39:06 GMT -5
I'm brand new at posting my training logs, but not new to powerlifting. I have about 6 meets under my belt. Anyways I've followed these posts for a while and love what everyone has done. I have a meet coming up in June and figure if I post about it I'll be that much more motivated.
4/20/13 deadlifts BW about 174 ed coan 10 week program
warm up
135x3
225x3
315x1
405x2 with two blue bands tight
460x2 with bands
370x3 reps for 8 sets with blue bands
circuits with 90 secs rest between exercises and 2 mins between sets
SLDL 315x8 reps for 3 sets
modified the barbell row to bend over bar with close grip handle
3 45's 8 reps for 3 sets
pull ups with 25lbs plate 8 reps for 3 sets
good mornings 185 8 reps for 3 sets
pretty shot after this and this was week one. I've completed a 10 week cycle of this program before and it worked wonders.
4/22/13 Squats( finally getting back into squats, 6+ months without doing them)
135x5, 225x3, 275x2, 315x1, 335x2(belt), 355x1(belt), 275 4 sets of 3 reps. all sets ATG.
low pinned zercher squats
135x5, 225x5, 315x3, 405x2
Tonight I'll attempt bench, even thought I messed it up pretty bad sunday playing baseball.
Once again I'm new so I'm sorry if my first post is really long. I'm looking forward to hearing from everyone.
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Post by raydp18098 on Apr 24, 2013 18:33:41 GMT -5
4/24/13 Bench BW @ 173
My wrist was hurting all day, but decided to try and give it a shot.
135x5
225x3
275x1
300x1 touch and go, little stick about 3 inches off chest
285x2
285x2
275x2
225x 3 sets of 5 reps
messed around with some overhead tris but felt it on my wrist and did some abs.
Going to get some rest and come back on sat and do week 2 of the Ed Coan workout.
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Post by yankees on Apr 25, 2013 9:35:22 GMT -5
Welcome
Good numbers !
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Post by Ryan on Apr 25, 2013 11:25:33 GMT -5
Welcome Ray.
Those numbers would be solid for a 181, and are very good for a 165.
Quick question: Do you have a youtube account or a file share anywhere of vids of your training? If you don't video your training, you might want to consider starting doing so.
I suggest videoing so that others on this site can see what your form looks like, etc and can offer insight, and also so that others can learn from you.
Numbers don't lie, but they're only a snapshot into the true process behind them!
Again welcome to the site!
-Ryan
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Post by raydp18098 on Apr 25, 2013 12:48:53 GMT -5
585 miss but felt good youtu.be/nad0qnE3DZ0 275 bench youtu.be/i2IYTyagDeQ550 opener youtu.be/BGEGqcNahW4285 youtu.be/OuVT1zfBjAc535+26lbs of chain youtu.be/sTv857htJbYI don't have that many videos but plenty more to follow. I finally got an Iphone and still learning how to use it lol I hope I uploaded these videos correctly. I do know on the 585 I jerked the bar but I've never touch that before. Also I have no video of 575 which was my second lift. Anyways, I'm going to be training for the American Challenge in PA on June 22. |
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Post by Ryan on Apr 25, 2013 14:07:52 GMT -5
585 miss but felt good youtu.be/nad0qnE3DZ0 275 bench youtu.be/i2IYTyagDeQ550 opener youtu.be/BGEGqcNahW4285 youtu.be/OuVT1zfBjAc535+26lbs of chain youtu.be/sTv857htJbYI don't have that many videos but plenty more to follow. I finally got an Iphone and still learning how to use it lol I hope I uploaded these videos correctly. I do know on the 585 I jerked the bar but I've never touch that before. Also I have no video of 575 which was my second lift. Anyways, I'm going to be training for the American Challenge in PA on June 22. Good stuff Ray. Good pulling for someone under 170#. If I could make a suggestion (specifically on the deads), you might want to work toward getting your donkey deeper prior to pulling, almost sitting back. I suggest this because I pull sumo too, and it seems the toughest part of the lift is breaking off the ground. When you get your donkey down prior to pulling, it helps to engage your entire posterior chain instead of just your lower back, which kind of gets your hamstrings and donkey "underneath" the weight and helps your back sort of hoist the weight up instead of just yanking at it. Just a suggestion, and again this is coming from someone who's only been at raw powerlifting for a year and a half, and only pulls about 20# more than you on a good day @198#. As for the bench, the only things I can suggest are to tuck your feet back further (unless the fed you lift in requires flat feet) because that will help to accentuate your arch, which of course makes your stroke shorter (a good thing). All in all, from one pretty much newb powerlifter to another, you look like you have plenty of good starting strength and a bright future. When you get a chance, upload a squat vid or two. Also, was the meet you did single-ply or raw? Can't tell from the singlet, could be a standard wrestling singlet but also looks like single-ply suit material. -Ryan |
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Post by dbunch on Apr 25, 2013 14:11:55 GMT -5
Welcome!
I look forward to reading you logs sound like you have some very impressive numbers.
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Post by raydp18098 on Apr 25, 2013 15:06:20 GMT -5
Thank you for the input. The suit is a shinny wrestling singlet. I only do raw, not a big fan of equipment lifting. The fed I do I believe feet has to be flat on the floor. Also any more of an arch and I cramp, and it effects my deads. I'm going to experiment with getting my donkey lower this weekend and see how it goes. I'm tweaking the ed coan workout this time around and using bands and chains as well. I'm just getting back into squatting since I really wanted to get my deads up. I do have long arms so bench is my weak point, but it is coming along. I'm still not sure if I want to gain weight and bump up, or stay around 170ish and drop down. Anyways my wrist is still kinda sore so i'll rest it until Saturday. Once I have squat vids I'll be sure to post them.
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Post by raydp18098 on Apr 27, 2013 14:03:11 GMT -5
Sat 4/27
Deadlift
Defict deads standing on 25's with double small blue bands
135x5
225x3
315x3
405x2
500x1
Took off bands and removed 25's
500x3
405x3for 6sets
405x13
Sldl 3sets of 8 @ 225
Zercher squats low pins
135x5
225x3
315x1x2
I'm shot so tired def felt pretty good today. Ill be sore as Shoot for baseball tomorrow
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Post by raydp18098 on Apr 29, 2013 17:44:38 GMT -5
Monday 4/29
Bw 173
Squats all atg
135x5
225x5
315x2
Belt on
365x1
315x5
315x3
315x5
225x13
Bench
135x5
225x5
275x2
295x1
250x5
250x3
250x3
225x8
Wrist feels a little better, my legs are exhausted from deads on Saturday and then baseball on Sunday. Still got a great workout in. I prob won't get back to the gym until Friday due to a late baseball game on weds night.
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Post by raydp18098 on Apr 29, 2013 19:37:30 GMT -5
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Post by dbunch on Apr 29, 2013 19:42:33 GMT -5
Nice work, you got a great pull.
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Post by raydp18098 on May 2, 2013 19:12:38 GMT -5
I have a question and was seeing if anyone had any input. My current body weight is about 175. I'm not sure if I want to cut down to 165 or weigh in around 170 and be a light 181 and have a better coefficient. I'm already pretty cut and I feel like if I cut I may lose strength. Also I was wondering who if any are doing the American challenge in PA. This will be my first big meet and just seeing if any of you will be there.
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Post by raydp18098 on May 4, 2013 15:04:37 GMT -5
Sat May 4
Deadlifts body weight 174.3
135x5
225x3
315x1
405x1
Belt on
500x1
535x3
550x1
Speeds with 90secs rest
455 4sets of 3 reps
455x6
Sldl 225 3 sets of 8reps
Bend over rows at 225
Lat pull downs
Good mornings 185 3sets of 8 reps
I'm completely beat. 535 and 550 felt real good today
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Post by dbunch on May 4, 2013 17:14:12 GMT -5
I have a question and was seeing if anyone had any input. My current body weight is about 175. I'm not sure if I want to cut down to 165 or weigh in around 170 and be a light 181 and have a better coefficient. I'm already pretty cut and I feel like if I cut I may lose strength. Also I was wondering who if any are doing the American challenge in PA. This will be my first big meet and just seeing if any of you will be there. My disclaimer is that I’m a big round guy who lifts SHW so you can take my opinion with a grain of salt. Coefficients are great but my personal opinion is that I would never sacrifice a single pound from my total for a better coefficient. I think you would be sacrificing strength to drop below 165. I would suggest you bulk to the top end of the 181 class and add pound to your total. It’s easier to do and sustain. |
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Post by raydp18098 on May 4, 2013 20:25:41 GMT -5
Thank you for your feedback. I was leaning towards gaining lean muscle and stay in the 181, but I'm pretty cut so its hard to gain weight. But I'm also leaning either to do a meet in sept or dec as well as June 22. And after how I felt today I should be around 600 on my deadlift. I wish I had video today, but my workout partner couldn't make it till later. Ill try to get vids of squat on Monday.
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Post by raydp18098 on May 6, 2013 18:16:24 GMT -5
Monday May 6
Bw 174
So today I had planned to do squats, but for the past week or so the outside of my right hip has been killing me. I warmed up with 135x5, then 225x3 and it hurt a lot. So I decided to switch to bench
135x5
225x3
275x3
290x1 t&g
275x3
275x2
250x5
250x5
250x4
225x5
225x5
225x5
225x5
225x4
My body feels worn down slightly, had a busy weekend and baseball is on full swing now. We play about 4 games a week and I wake up for work at 4am so I think I'll rest the remainder of this week, play baseball on Thursday, deadlift on Saturday and play baseball on Sunday.
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Post by raydp18098 on May 11, 2013 16:14:05 GMT -5
Sat May 11
Deadlifts bw 179 heaviest I've ever been.
So first off my hip flexor has been killing me all week tried to rest it all week but today I woke up and it hurt. Anyways I decided to see what I could do anyways and here it is.
135x5
225x3
315x1
405x1
Belt on
500x1
550x1 smoke it felt much better than 500
570x1, the second one didn't move much
585 got it a few inches off the ground but no good
475x3
475x3
475x3
475x3
475x3 all done with 90sec rest in between sets
Sldl 275x8
275x8
225x8
Bent over t bar row
3 45s x 8reps for 3 sets
Lat pull downs
110x8
160x8
160x8
Good mornings my back and hip are shot so only did
135x8 for 2 sets
Going home and stretching it hurts like a bitch right now. Just curious if its s bone bruise or a slight tear. It doesn't really affect my deadlift strength but can't squat at all bc of the depth of squatting. Kinda nervous about my upcoming meet bc there's only so much I can rest. But besides all that my workout felt good today. Can't wait to hit 600 soon.
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Post by Ryan on May 11, 2013 18:38:43 GMT -5
If you're hurt, rest. Its not a badge of courage to train through injury. You'll just wind up missing more time in the end.
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Post by raydp18098 on May 13, 2013 18:20:16 GMT -5
Monday may 13
Bw 179
Since I decided that going atg hurts my hip flexor I decided to try 1-2inch above parallel box squats t & g.
135x8
225x6
275x5
315x5
Belt on
365x5
405x4
455x3
315x10
Felt pretty good no real complaints. Prob could have done 500, but ill take it slow.
Also I did some bench work
135x5
225x6
275x2
250x3
250x3
250x3
250x3
250x3 all done with 90sec rest
225x8 I was pretty shot after this.
I then did some bis and abs and can't wait to eat dinner. Hopefully I wake up tomorrow and my hip won't hurt. Only about 6 weeks till the June 22 comp
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Post by Rosario-546 on May 13, 2013 19:40:58 GMT -5
Nice work, and welcome to the 181ers
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Post by raydp18098 on May 14, 2013 14:55:04 GMT -5
Thanks Rosario. I think I finally will say I'm going to compete this meet in the 181. My strength is pretty good right now and my weight keeps going up slowly, so as long as my strength keeps improving I wont mind the increase in weight gain.
Tues May 14th
bw 180
Today I took off work for personal reasons so after that was done I decided to do a "screw around" gym day
standing military press
95x8
135x5
135x5
95x10
seated shoulder press with barbell
135x10
135x10
135x10
135x10
shrugs
225x10x5sets
1inch above parallel zercher squats
135x5
225x5
315x3
405x3
315x5
225x10
15 sets of abs
some tris push downs
and ab/adductor machine def felt weird using them but trying to strengthen my hip flexors. Anyways I prob wont go back till firday to do heavy chest day then week 5 of deadlifts on Saturday.
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Post by raydp18098 on May 17, 2013 17:51:07 GMT -5
Been battling allergies and a cold all week. Decided to go to the gym and dick around with some dumbbells on flat bench.
Friday May 17
Bw 178
90s x 10
100s x 8
110s x 8
110s x 6
100s x 8
100s x 10
Then did some abs and hopefully I get a good nights rest for deadlifts tomorrow.
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Post by raydp18098 on May 18, 2013 13:17:54 GMT -5
Sat May 18 deadlifts
Bw 178
Defict deads standing on 25lbs plates sumo
135x5
225x3
315x2
405x1
Added belt
500x1 felt good
Took away the deficts
515x3
515x2
520x2
525x2
425x10
Sldl
315x5
315x5
315x5
T bar
3 45s x 5
4 45s x 5
4 45s x 5
Good mornings
135x5
225x5
225x5
Shrugs
225x5
315x5
315x5
Lat pull downs and then called it a day. My right hip still is funky I guess I'll ice and rest it up and hopefully at baseball tomorrow I can move. Only a few more weeks till PA American challenge then Ill take off some time.
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Post by raydp18098 on May 20, 2013 17:19:42 GMT -5
Monday May 20
Bw 179
So yesterday I had a double header baseball game which went well considering I deadlifted on Saturday.
Box squats to parallel bc my hip is still only ehhh
135x8 t&g for all reps forward
225x5
315x5
365x5
405x3
460x3
480x3 felt heavy but moved real well.
315x12
Dumbbell bench press
90s x 10
100s x 10
110s x 10
120s x 5
100s x 10
100s x 10 then the blister on my hand exploded so I decided to call it a day. Feeling really strong lately. Really think I should be around 500/515 squat, 300/315 bench, 600/615 on deadlift. But only time will tell.
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