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Post by osu122975 on Jan 29, 2016 19:44:19 GMT -5
1-29-16 Friday Bench up to 315x1 and down to 225x4x5 and slingshot 185x2x20 + accessories
Slingshot for high reps light weight hits the triceps pretty good.
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Post by Ryan on Jan 30, 2016 15:04:57 GMT -5
You been pulling and squatting much or has the old back been flaring up?
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Post by osu122975 on Jan 30, 2016 19:12:43 GMT -5
You been pulling and squatting much or has the old back been flaring up? Squatting once a week. Finding I need more rest on the lower days. I'm just on a little 2 week bench binge. I want 400 in an April meet. I'll resume normal training this week. 405x2 last week felt crazy light so I'm learning less is more for lower and will experiment the same on the bench.
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Post by osu122975 on Jan 31, 2016 15:54:31 GMT -5
1-31-16 Sunday Squat up to 315x10 and T-bar up to 4 plates x 12.
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Post by osu122975 on Feb 2, 2016 19:22:37 GMT -5
2-2-16 Tuesday Bench up to 275x10 295x8 and OHP 135x7 135x10
OHP felt weak. Haven't done it for a while.
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Post by osu122975 on Feb 7, 2016 13:55:17 GMT -5
2-7-16 Sunday Squat up to 325x10 + accessories
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Post by osu122975 on Feb 19, 2016 21:11:05 GMT -5
Squat worked up to 405x3x2 on Thursday Bench several times this week getting back into the groove.....Friday bench up to 335x5x1 then slingshot 335x5x2. Used the Bell sling on the first set and realized I've worn this thing out. Finished the last 4 sets w/ the Titan Ram. I hope to buy another Bell sling at some point.
Accessory work was good as well.
Did a little experimenting the past couple of weeks and have finally come to a conclusion of what works for me and what doesn't. No more playing, just putting in some hard, consistent work from here on out listening to the body. BW is down to 243. Added in some fasted walking at 3mph in the morning a few times this week and I can already tell a huge benefit in my energy level alone.
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Post by osu122975 on Feb 21, 2016 17:27:58 GMT -5
Pulled Saturday up to 405x3x1 and 425x3x1 and then Sunday worked bench press 275x4x2 315x2x2 245x2x3 with accessories both days. Ran sprints after pulling. Feeling so much better adding in some good cardio/conditioning. I have so much more energy and it has helped my breathing on the lifts. I also feel it has helped my recovery. Feeling better than I have in quite a while.
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Post by osu122975 on Feb 23, 2016 20:32:03 GMT -5
Started squatting today and worked up to 365x2x2 and it just felt crazy heavy confirming what I already thought was gonna happen so moved on to the bench and worked up to 315x5x1 then threw on the Ram at 315x5x3. Added in some tricep/bicep accessory work and called it a night. Didn't feel like lifting tonight. The garage is quickly becoming "uninspiring" training in there all winter long by myself. Found a gym in the city where I work that looks promising and will be checking it out soon. Competition in April and planning on just benching this time.
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Post by Ryan on Feb 23, 2016 22:07:33 GMT -5
Started squatting today and worked up to 365x2x2 and it just felt crazy heavy confirming what I already thought was gonna happen so moved on to the bench and worked up to 315x5x1 then threw on the Ram at 315x5x3. Added in some tricep/bicep accessory work and called it a night. Didn't feel like lifting tonight. The garage is quickly becoming "uninspiring" training in there all winter long by myself. Found a gym in the city where I work that looks promising and will be checking it out soon. Competition in April and planning on just benching this time. Eric, a couple things: First, frustration seems to be part and parcel to this sport, but don't get down on yourself or lose your focus. You're a good lifter with good knowledge. Sooner or later, the ship will right itself. Second, take some video of your squat sessions from different angles. You might notice some simple things that can make big differences, and even if you dont, upload them here and we might be able to help. I think you might hit that 400 bench in April, but I believe you can hit good numbers across the board (sq/bn/dl) in the future too.
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Post by osu122975 on Feb 24, 2016 20:38:00 GMT -5
Thank you Ryan. What I realized w/ the squat was I trained it too soon that's why it felt heavy. I'm supposed to just go once a week. Just not recovered. Benched today and hit some reps at 135x2x10 185x5x10 225x3x10 then added the Ram at 275x10. Added in some bicep/tricep/upper back work as well. This was a welcomed workout away from the heavy stuff. My training partner seems to stay in the 225-275 range the majority of the time and 315 some of that time as well. His last meet he went 420 on the bench. Maybe its time to take a lesson from the old timer (57 yr old). He might know more than me.... He also pulled 640 at the same meet at a BW of 227.
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Post by osu122975 on Feb 27, 2016 13:54:05 GMT -5
Thursday benched 5's for 2 sets each at 185/225/245/265 and one down set at 225 plus accessories.
Saturday - Deadlifted w/ a buddy of mine I only train with once in a while. He helped me a couple weeks ago w/ bracing my abs while pulling and it helped tremendously. I get over there today and he asked me if I'd ever pulled sumo due to my body shape and I said yea but not well. So he wanted to see how I would do using that style. Pulled 135x5 easy obviously then 225x3. 315 for a couple of singles went easy and he was laughing by that point. 365 went easy and he asked me what the best I ever did was and told him 385 sumo. Then 405 went very well and so did 435. 495 was a no go and hit a few singles w/ 405 and 315 after that.
Honestly, the ab bracing / getting tight thing made all the difference. 50lb PR just learning how to get tight and breathe....
Back didn't hurt anywhere near as much as conventional but feeling it way more in the upper quads, hips, adductors and knees. I think I may stick w/ sumo for a while because it has always felt more natural to me and now it looks like I can make some good progress with it where I couldn't before.
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Post by osu122975 on Mar 5, 2016 18:25:49 GMT -5
Hit the bench Tuesday raw up to 355 and Wednesday worked up to 365 w/ the Ram. Did some accessories. BW is 244. Will try and squat Sunday if possible. Cut wood today (Saturday) so the back might be a little tender for squatting but we'll see how it goes.
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Post by osu122975 on Mar 11, 2016 7:08:21 GMT -5
Squatted this week up to 355 paused at bottom and bench on the same day up to 365 w/ the Ram. Pulled sumo also up to 315 for a few. Have a bit of a chest cold so not really caring about lifting at the moment. Taking the weekend off.
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Post by osu122975 on Apr 12, 2016 18:58:50 GMT -5
4-12-16 Bench Press 45x10 then 5's at 95/115/135/155/185/205/225/245/275 add Titan Ram 295/315/335
1 Set Each Of: Flat bench db chest flye 25's x 40 Rolling tricep extension 35's x 30 Monster mini band tricep pushdowns x 30 DB curl 30's x 20 Mini band curl x 20
Posted this because it was so random and fun. Bench press did 5's and rest was only long enough to load weight for the next set and hit the bench to bench it for all sets. Finished bench press in about 10 min or slightly less.
All accessory work was done the same way. Total workout took less than 25 min. Added in a 40 min walk afterwards.
Sunday I go to competition in Bedford, OH w/ 100% RAW. I have no goal in mind and no idea what I'll lift. I've never been in this situation before, but honestly, it's a bit refreshing. I'm pulling sumo this time and never competed sumo. I am also benching with my hands just inside the rings which I've not done in competition before either. I normally have my middle finger on the rings. If the shoulder plays nice, I'll go with my normal grip, but I'm betting I'll be inside the rings. I haven't pushed for or prepped well for this meet so I'm curious to see if I'll see any difference from what I normally do. I also have about 5lbs to drop to make the 242 class.
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Post by Ryan on Apr 12, 2016 20:50:04 GMT -5
Good luck Eric. I'm about 2.5wks out myself if I can get my back heeled up in time.
Give a write up afterward! Go get em.
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Post by osu122975 on Apr 18, 2016 6:47:22 GMT -5
4-17-16 Competition Day - 100% RAW Bedford, Ohio
Push/Pull
Bench 330 good / 363 miss(locked it out but double dipped) / 363 miss(gave too much effort to the second attempt)
Deadlift 374 good / 407 good / 440 good(state record) / 462 good(state record)
The floor on the platform was extremely slippery(a complaint by many lifters). Could not get good leg drive on the bench or foundation on the pulls but all in all a fun day. First time competing w/ a grip inside the rings on the bench and pulling sumo so whatever was gonna happen was fine. Still finished first which is always a good thing for the confidence. Lots to build on from here.
My training partner Nate Matthews went 457/407/639 at 57 yrs old at 231 BW totaling 1503.
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Post by 3speed on Apr 18, 2016 13:30:13 GMT -5
Great job and attitude Eric. Tell Nate to leave some plates for the rest of us "Masters".
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Post by osu122975 on Apr 21, 2016 19:17:39 GMT -5
New training starts next week for possible RPS meet in Columbus on Aug 13th.
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Post by osu122975 on Apr 28, 2016 13:42:05 GMT -5
4-26-16 15 weeks out Bench 195x2x10 Triceps/Biceps/Upper back accessory
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Post by osu122975 on Apr 30, 2016 16:04:14 GMT -5
4-30-16 15 weeks out Squat 275x2 275x5 no wraps
Later on.... Squat 275x2x3 with wraps
Was not happy with the way the squat felt in the first workout. My knees are really bothering me without wraps. Wrapped very loose just to give them a little more tightness and warmth. Ditched the Chucks from the first workout and put on a pair of "running" type shoes and felt better. I'm starting to think I want to try and more supportive shoe for lifting. Any suggestions?
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Post by Ryan on May 2, 2016 7:38:13 GMT -5
I wear adidas romaleos 2. Bought them 2yrs ago, best investment I've made for powerlifting. $200+ bucks, but that's cheap for sports equipment, especially considering it's the most expensive thing I've bought yet for PLing.
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Post by osu122975 on May 2, 2016 18:07:58 GMT -5
I wear adidas romaleos 2. Bought them 2yrs ago, best investment I've made for powerlifting. $200+ bucks, but that's cheap for sports equipment, especially considering it's the most expensive thing I've bought yet for PLing. Thanks Ryan. I ended up ordering a pair of Adidas Powerlift 2.0 shoes. Thought I'd give them a try since they were somewhat inexpensive.
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Post by Ryan on May 2, 2016 19:02:58 GMT -5
I wore them in the past and have no complaints.
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Post by osu122975 on May 4, 2016 16:02:17 GMT -5
5-4-16 14 weeks out Bench press 205x8 205x10
Added some accessories too. I like and I don't like going this long between workouts. The old me wants to train everyday. I'm finding that I'm looking forward to training now and starting with light weight and adding weight slowly each week is awesome. I'm hoping training this way will pay big dividends in August. I'm not getting any stronger doing it the old way even tho I made great gains over the past five years. However, it's time to get a little smarter with the training and start making gradual jumps over time.
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