fatty
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Posts: 130
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Post by fatty on Jun 23, 2007 11:02:44 GMT -5
Good numbers bro! Also, I do train the pause but very little.
Fatty
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Post by George on Jun 23, 2007 13:13:41 GMT -5
Chancey: Squats going good...but that deadlift is my equalizer.
Fatty: I have never done it because I have heard the reversal strength can't be built as well with puases. Granted, that sounds like its made for a touch and go max anyways. I'm sure when I start hitting walls and noticing weaknesses it will more than likely be something I start trying, this many strong people advocating it can't be wrong, yourself included.
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Post by dopar66 on Jun 25, 2007 8:11:15 GMT -5
DANG what a squat! George, you rock!
The pause is supposed to work power off the bottom moreso than reversal strength, best I recall. However, I think it's safe to say I'm hardly an authority on the bench.....
EXCELLENT squatting!
(LOVE that Buckeye so far!)
God Bless!
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Post by toolpod on Jun 25, 2007 9:06:50 GMT -5
Great work on the squats and bench, Gravis!
Pause work...I never used to do pause work until recently...I will say one thing, it has greatly increased my strength out-of-the-hole. Stuff that stapled me a few months ago, I can easily get off my chest 3-4 inches.
That being said, it also has cut into my explosiveness, so now I have added some band/DE work to keep my CNS "remembering" how to launch at close to 100%.
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Post by George on Jun 25, 2007 21:21:50 GMT -5
Thanks a lot guys. I posted a few vids of me and my training partner on my myspace...I'm not good enough to get a direct link on here so if you have an account they are here: vids.myspace.com/index.cfm?fuseaction=vids.myvideos. As far as recent training, I had one last hoorah for squats before the meet, hitting both 600 and 615. (One of the videos is me hitting the 600, once we got to 615 attempts we stopped video to spot each other). Anyways, I know this is short but its because I'm rushing around. Tommorrow I'm going to have a similar bench workout as far as taking heavy singles to guage my max...hopefully 400 with a pause. Then it's rest time again until the meet on Saturday. I know my back loves me for this two meet deal but I can't pass up lifting in our first meet. I'll start posting July 1st again when I go on a rampage to get back to my old raw numbers to make a good showing at the nationals. Hopefully 650, 450 and 600...times fighting me though. You guys have a good one until then.
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Post by toolpod on Jun 26, 2007 7:55:51 GMT -5
Wow, that's close to the meet for heavy singles! You're not worried about being back up to 100% for Saturday?
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Post by dopar66 on Jun 26, 2007 9:45:00 GMT -5
George is IRON MAN!!!!
Or at least IRON BACK.......
You are the king stud......
God Bless!
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Post by George on Jun 26, 2007 13:41:24 GMT -5
toolpod: If i was training raw consistently I would not do this, but its a good thing I did. I went in today and did puase presses with a two second count...355 was my limit. Right now I have a 400 touch and go, and I know I will have opened to heavy if i based it on that. (Kinda makes me look like my earlier statements on puasing in workouts and doing them will happen sooner than I thought..lol).
I had a hard time trying to find my raw technique. I kept tucking my arms like I do in a shirt, which as far as raw goes does nothing but remove my pecs from the lift. When I keep my arms at a 45 angle or more I can tell my pec strength is not good enough to match my tri's. The reason nailing 400 raw works is becuase I have built my tri's well enough to get a little reverse pop from my chest and allow them to push the weight. (I don't bounce or arch...but my touch and go is quick from all the speed work). The puase takes it away.
I should still have a decent showing at the meet, and hopefully I can bring my pecs up to par enough to near 400 at nationals under the rules. I have only done three geared meets, so this is new territory for me...lot to learn.
Dopar: I'm betting if I am not talked into the sheiko routine I will be doing the buckeye for nationals and will be puasing some of the sets for sure.
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Post by George on Jun 30, 2007 23:40:58 GMT -5
Tri-State Championships, results and summary.
Not making excuses but I had one Hades of a time trying to cut weight and set this meet up. Usually i can just hit a suana for about an hour and be good to go, but with all the running around I was still four pounds over by 5:00pm and hit the treadmill while the two Friday night guys lifted. On top of that I only had one spotter/loader show up Saturday so I also found myself doing just that between lifts.
Squat- 510 opener...thought it would be real easy considering I just nailed 615 a week ago. red lighted for depth. Went again and smoked it, then 540. I then tried for 570 and fell short of locking it out. After my first red light I was really diving down lower than usual.
Bench- Feeling beat I set my opener for something I was sure on with 330. I then went to 350 and it seemed to float right up. My third was with 370 and again I missed on lockout. Surprisingly the 350 was good for a full power national bench record).
Deadlift- By this point I was in the dark and opened with 420, then went to 500 and willed it somehow. I tried 520 and don't think it broke the floor.
All in all I'm happy the numbers were decent and I was able to get the full power bench record. I want to say I am dissapointed in not hitting any pr's, actually going up to fifty pounds lighter in all three lifts lower than my recent pr's. I just had a meet two weeks ago in gear for which I trained exclusively for, all the stress of getting the meet together on top of having to help spot and the ugly weight cutting really hurt bad. All is good though... I now have a month to get geared for nationals and should be much better rested and prepared.
As for the meet itself I could not have imagined things coming together so well at the last minute. Special thanks to J. Patterson for coming down and to Paul Bossi and his crew. Everyone rolled the dice and the end result was a quality meet and a great time.
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fatty
Full Member
Posts: 130
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Post by fatty on Jul 2, 2007 8:07:09 GMT -5
Congratulations, good numbers. Next time take the weight off slower and you won't get the mental and physical fatigue. As a lifelong wrestler, I could cut 10 pounds easy in a night, but I found in Powerlifting that isn't the most effective way and my reflected it. Now I try and stay w/in 10lb of my weightclass the off season maybe 15 pounds at most the entire year.
Again grats!
Fatty
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Post by 3speed on Jul 2, 2007 8:20:23 GMT -5
Congratulations!! A new record even!!!!
This sport is a lifelong learning process. Take what you learned here and come back even stronger for Nats.
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Post by chancey on Jul 2, 2007 10:51:52 GMT -5
Congrats. Considering you recently did a meet and all the other factors I would say it went well. That is still a lot of weight you squatted! Rest up and go big at the Tri-State.
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Post by George on Jul 2, 2007 14:14:05 GMT -5
Thanks a lot guys.
Fatty: I'm usually around 255-260 when not in contest. My last meet I weighed 252 in the morning for a 5:00pm weigh in. I hit the suana at 10:00am, was out in 45 minutes weighing 246. I thought I screwed myself because it was so early and I was already within four pounds. I waited and drifted and was good to go. For some reason for this meet I didn't drift at all at night, woke up at 257 and barlely broke under 250 in the suana after an hour and a half. I'm going to start implementing cardio (finally after a year of training) and focus on actually dropping some bodyfat so I can stay between 235-245. I am officially sick of suanas.
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Post by sasquatch on Jul 4, 2007 12:47:12 GMT -5
good numbers from the meet. How many lifters showed up?
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Post by George on Jul 4, 2007 13:25:33 GMT -5
We had 15 on Saturday and 2 who Lifted Friday night. I'm not dissapointed since we only had one month to get the event underway and all but two guys were from our gym. Is was still a solid showing as are guys put up respectable numbers being everyone first raw meet. Mr Bossi enjoyed it and feels there is potential for this meet to grow considering the amount of raw lifters who usually travel much further to compete. He will be posting next years event when he finishes the 2008 schedule.
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Post by George on Jul 4, 2007 13:36:22 GMT -5
Wed - July 04 - 2007 Bench
Back to the grind... I had to rethink my raw lifting since the gear training has me back to the basics trying to relearn my raw groove. In the three weeks leading up to nationals I am going to focus on form above all else, as well as slowly dropping my bodyweight. Keeping what I have now and refining my form should enable me to pull off a 600lb squat and 400lb bench, although anything better than my debut will make me happy. For deadlift, I'm not going to try to blast things, only work on getting 550 since i have missed it at lockout in three straight meets.
I am also going to begin hitting areas I have neglected since beginning power training 1.5 years ago that I feel have halted my strength in a few areas especially deadlift...abs, cardio, lower back and hamstrings as well as focusing on hypertrophy in all areas.
Barbell Bench 135 x 10 225 x 10 225 x 10 225 x 10 225 x 10
280 x 3 280 x 3 280 x 3 280 x 3 280 x 3 (All reps done very strict with pause)
Dumbbell Press (Flat) 100's x 10 100's x 10 100's x 10 100's x 10
Decline Situps (holding 45lb plate) 4 x 10
supersetted with... shoulder flys (all directions with 20lb dumbbell)
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Post by chancey on Jul 5, 2007 14:06:14 GMT -5
Spoken like a man who knows what he's doing. Sounds like a very good plan. I'm certain with the form work and repeated raw work those numbers are well within your grasp.
Solid bench workout G.
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Post by George on Jul 5, 2007 17:43:52 GMT -5
Chancey: Thanks for the confidence...telling me I know what I'm doing at this point is the best compliment I can get...lol. The gear vs raw toggle with all the methods out there right now...I was becoming a jack of all trades master of none. I think I was more mentally exhuasted than anything else.
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Post by George on Jul 7, 2007 13:21:22 GMT -5
Just wanted to say i didn't dissappear. I have to work my third double in a row at work and training has been out the window. After the midnight tonight I am lifting come Hades or high water tomorrow morning.
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Post by dopar66 on Jul 9, 2007 9:49:27 GMT -5
Chancey: Thanks for the confidence...telling me I know what I'm doing at this point is the best compliment I can get...lol. The gear vs raw toggle with all the methods out there right now...I was becoming a jack of all trades master of none. I think I was more mentally exhuasted than anything else. That being said..... I think you know what you're doing! (That's an echo Chancey) You're a danged powerhouse for crying out loud! That can't come from NOT knowing what you are doing! Nationals......that has a good ring to it..... God Bless!
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Post by George on Jul 10, 2007 19:23:44 GMT -5
Tues - July 10 - 2007 Everything...
The last two months have been the most chaotic. I just finished working 68hr (three doubles straight) and went in Monday to start back. Everything felt heavy so I regrouped and decided to do a lot of medium volume work today in both lifts.
Barbell Bench 315 for 5 x 5
Barbell Squat 440 for 5 x 5
Rope Pushdowns ?? for 5 x 10
This was enough. I am going to do a real workout tomorrow focusing on my back and deadlift and should be able to pick back up with were I left off before the Tri-State Meet.
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Post by chancey on Jul 10, 2007 19:48:47 GMT -5
I hope that's not a regular occurence. I almost think rest is the best medicine at this point. Way to troop on!
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Post by dopar66 on Jul 11, 2007 8:11:52 GMT -5
Echo Chancey, you are to be commended!
God Bless.
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Post by George on Jul 11, 2007 13:22:55 GMT -5
Chancey/Dopar66: One of the great positives in law enforcement - the hours. It's not usually this bad but we have a few guys off for injuries as well as a bunch of up coming training sessions.
I'm not usually this whiney either...lol. I just bit off more than I was ready to chew for June and July. I actually cannot wait until Nationals is over so I can relax and turn the pressure valve down.
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Post by George on Jul 11, 2007 19:26:58 GMT -5
Wed - July 11 - 2007 Deadlift
Deadlift245 x 5 335 x 3 445 for 3 x 3
Straight Leg Deadlifts (Off of (2) 100lb plates) 245 x 8 265 x 8 275 x 8 275 x 8 275 x 8
Good mornings (Light) 185 x 8 185 x 8 185 x 8 185 x 8
Slowly beginning to feel better and not so much like I'm forcing myself to lift although i still have no desire to go heavy.
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