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Post by vegetaindy on Apr 12, 2015 7:57:38 GMT -5
45 lifter's took the platform. The meet was conducted a bit differently then what I expected. Instead of the weight classes around each other per flight. There was one flight and it was simply in order of your attempts. Helped the spotters and loaders with just adding weight per round instead of up and down. Kinda liked it but was hard to time warm ups.
Was very impressed and pleased to see a number of teenagers lifting and several young women. One young maybe 16 year old girl did awesome. Hope she sticks with it and defies societies stereotypes for women.
Body weight 163 Squat Lift 1 225-3 white lights -This went perfect for me. Took care of what nerves I had and was smooth Lift 2 250-3 whites all good Lift 3- 275- reds. I felt I had this but was pretty bent over and apparently one of the spotters had grabbed the bar to my left and so out fear for safety I failed this attempt. Gonna do some major focus on strengthening that back.
Bench Lift 1-205- 3 whites. No problem Lift 2-225- 3 white lites Lift 3 240- 3 whites. Bit of a struggle and slow but that bar kept going and was very happy I hit that.
Sumo Lift 1- 335-3 whites Lift 2- 365-3 whites Lift 3 -375-3 whites, Was a fight and had a good scream to the ancestors on this one. Total 865. Second ever meet and took fourth for 169. Third place and I were close from what I understand. Left shortly after my last sumo.
Some highlights from the meet. Watching my buddy who is still very new(2 months) to poiwerlifting compete and get 315 on the deadlift. Saw a guy squat 600 lbs. Lots of good sportsmanship by the lifters. Oh yeah and a free T-shirt.lol
Recovery week then back to the grind.
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Post by Cormac on Apr 13, 2015 6:51:57 GMT -5
Congrats on your meet, and in particular you bench is very impressive at 163 pounds bodyweight.
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Post by vegetaindy on Apr 13, 2015 18:46:27 GMT -5
Thank you cormac! Maybe one day I can catch up to your current weights.
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Post by vegetaindy on Apr 15, 2015 19:00:54 GMT -5
Monday night "recovery" workout 9x2 Box squats @135... Had not done these in a long time so decided to play around with them. 9x2 Back squats @155 every 60 seconds 2x10 lunges 2x4(ea) Archer pull ups 1x10 lat activation/scalp pulls abs Hill sprints..10...Hence the "" with recovery lol
Next workout friday
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Post by vegetaindy on Apr 17, 2015 19:46:31 GMT -5
Today's workout Bench 9x2 every 60 sec @140 Sumo 9x2 every 60 sec @210 Some light weight work. Was supposed to do these on Tuesday and Wednesday. Woops Gymnastics bridge 5x5 Wrestlers bridge 5x5 Hang from pull up bar with 45 extra pounds 3x ALAP(as long as possible) Goal was 45 seconds but fell just short each time. L-sit and candle raises for ABS
Next week next 5/3/1 cycle.
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Post by vegetaindy on Apr 20, 2015 21:33:18 GMT -5
Korin's training week 1...Yes the trend of cycle names from DBZ continue Day 1 Squat-5@100, 5@125,3@150,5@160,5@185,5@210,joker 220-5 Front squat 3x5,155,165,175 Side lunges 1x10 @115 Walking lunges 3x20(10ea) Pull ups- Archer 2x4 each. These were easier then last week.Still no cake walk thou scalp pull/lat activation 1x10 Wait pull ups..Attempted 1 set..Got 5 chest to bars lol. Tried again a few minutes later and was closer but still chest. ABS Parking lot sprints 10. Rest was walk back and then GO!Approximately 200 meters or so... Notes. With the lean in my squat at maximal range weights being my big take away from the meet. I decided to not up the weight for this cycle and really focus on keeping my torso more upright. Went great for most of today. But a struggle and one that will help me greatly in the end...Also my calves are currently in the upper realm of useless right now.
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Post by Ryan on Apr 21, 2015 7:01:28 GMT -5
Korin's training week 1...Yes the trend of cycle names from DBZ continue Day 1 Squat-5@100, 5@125,3@150,5@160,5@185,5@210,joker 220-5 Front squat 3x5,155,165,175 Side lunges 1x10 @115 Walking lunges 3x20(10ea) Pull ups- Archer 2x4 each. These were easier then last week.Still no cake walk thou scalp pull/lat activation 1x10 Wait pull ups..Attempted 1 set..Got 5 chest to bars lol. Tried again a few minutes later and was closer but still chest. ABS Parking lot sprints 10. Rest was walk back and then GO!Approximately 200 meters or so... Notes. With the lean in my squat at maximal range weights being my big take away from the meet. I decided to not up the weight for this cycle and really focus on keeping my torso more upright. Went great for most of today. But a struggle and one that will help me greatly in the end...Also my calves are currently in the upper realm of useless right now. Getting as narrow a grip as possible and squeezing your elbows in toward your sides as much as possible can help. It will activate your mid/upper back muscles more and help with overall tightness, and it will force your chest to stay up. Also, for what its worth, all the calf strength you'll ever need for PLing will be gained by squatting. You may not realize it, but as you begin to work with heavier poundages, your calves will remind you that they're working as stabilizers just the same way your forearms do on the bench. -Ryan
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Post by vegetaindy on Apr 21, 2015 20:24:04 GMT -5
Thank you Ryan. I am working to close the gap as it were...work in progress. In regards to the calf's acting as stabilizers. I have kinda felt what you speak of but was only at the early stages of noticing it.
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Post by vegetaindy on Apr 25, 2015 20:44:18 GMT -5
Korin's training week 1 Day 2 Bench 5@90,5@115,3@135,5@145,5@170,5+@190-9,Joker@200-6 Pause bench 3x5@160 Pseudo Planche push ups 6,5,4,3,2,1 1xME 19 ABS 300 mountain climbers
Day 3 Sumo 5@135,5@175,3@210,5@235,5@270,5+@305-6,joker 320-4. Felt pretty trashed after these last two sets. Block pulls 1x1@335,1x2@315,5@225,5@135 strict press 5@50,5@65,3@75,5@80,5@95,5+@105-6,joker 110-4 Seated rows 2x10 @90 Back raises ABS Was real sore going into this workout but felt great the next day.
Day 4 Gymnastics/jumping Weighted pull ups, 5@45,4@55,3@60,2@70,1@80 Handstand push ups (wall) 5,4,3,2,1 30 seconds rest in between Frog stand tabata style Lateral box jump over (12inches)3x10(5each) Knee jumps 20 to a 25 pound plate Broad jumps 2x10 ABS
Looking forward to next week.
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Post by vegetaindy on Apr 28, 2015 21:11:15 GMT -5
Korins training week 2 Day 1 Squat 5@100,5@125,3@150,3@175,3@195,3@220,3@235.. Still leaning bad when I shoot out of the hole. Front squat 5@165,5@175,3@180 Side lunges 3x5@115 walking lunges 3x20 Archer pull ups 2x4 each Scalp pulls/or lat activations 1x10 Max height pull up 1x4. Getting closer to a waist pull up. ABS Hard run around building. 5 times with 3 min rest in between each
Day 2 AM workout Squats 10@135 8@155 6@175 1@195 Was at the gym helping a buddy and decided to get some squat work in.
Bench 5@90,5@115,3@135,3@155,3@180,3+@200-6, Joker 210-4 Incline bench 3x5@115 Straight bar dip (barbell on rack)4x10 ABS 250 Double under's 100 single unders(regular jump rope)
First time doing Incline bench in...a long time. Thought I could start heavier...Nope lol The straight bar dips were very dynamic as the barbell was not fixed...major forearm workout right there.
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Post by vegetaindy on May 2, 2015 22:16:47 GMT -5
Day 3 Korin's training week 2 Sumo 5@140,5@175,3@210,3@245,3@280,3+@315-4, Joker 330-1 Deficit sumos 3x5@235 Strict press 5@50,5@65,3@75,3@90,3@100,3+@110-7, Joker 120-3 Back raises 3x15 Seated row 2x10@90 ABS some leg press machine..A lot of super set with little to no rest except the changing of the weight.
Notes: Felt great on the sumo's until I got to the AMRAP and Joker sets. Just couldn't get leg drive going strong.
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Post by vegetaindy on May 10, 2015 20:01:43 GMT -5
Korin's training week 3 Day 1 squats 5@100,5@125,3@150,5@185,3@210,1@235,1@245..This one annoyingly took three attempts. DB split squats 3x5@25 Jumping Goblet squats with 53lb KB 2x10 pullups Archer 2x4 each Lat activation pulls 1x10 C2B pull ups 1x5 ABS
Day 2 Bench 5@90,5@115,3@135,5@170,3@190,1+@210-5,Joker 225-2 decline bench 5@95, 5@115,5@135,5@145,5@155 tricep x pushups 3x10 each abs
Day 3 saturday Tough mudder
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Post by vegetaindy on May 14, 2015 21:04:40 GMT -5
Korins training week 4 deload/easy fun week day 1 Squat 5@ ,5@ ,5@ Bench 5@ ,5@ ,5@ Sumo 5@ ,5@ ,5@ hanging from pull up bar 30 sec some plank
Day 2 Gymnastics and jumping ( did one I missed from two weeks ago)
Day 3 Squat @135 10 or 11 reps. Was going for a four second count down and then up at the fifth second. Didn't work perfect every time but whew did this smoke my legs. Also thought I kinda lost count so not sure which. some bench dips 3x10 abs
Easy week lol
Starting next week gonna switch to a higher volume version of 5/3/1 and go 10/8/5 which will look more like this: 10/8/5
Week 1-45/55/65%x10+
Week 2-50/60/70%x8+
Week 3-55%x10, 65%x8, 75%x5+
Felt like with not doing the amrap and joker sets in the squats this cycle was why I had such issue with leg drive and need to squat some more.
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Post by metaldrummer on May 18, 2015 4:28:46 GMT -5
It's funny, your lifts are about where mine were 4 years ago before my training went downhill. I was at 235 bench/305 squat/375 deadlift but I was about 12lbs heavier than you. Anyways, interesting journal. I'll be sure to check it out when I can.
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Post by vegetaindy on May 19, 2015 6:58:11 GMT -5
First day on 10/8/5 style 5/3/1
Snakes way training Week 1 Day 1 Squats 5@95,5@115,3@135,10@120,10@145,10+@170=16,Joker@185=13 Pause squats 3x3 @135 with 5 sec pause at bottom. Archer pull ups 2x5 (each) Back lever work Abs walking lunges 3x20 Scalp activation pulls 2x10
Notes: WOW this was a tough workout. Ended up firmly planted on my rear end after the joker set. Changed the pause squats to a lower weight and less reps to accommodate how much more the squats took out of me and moved the lunges to much later. Nixed a few other squat AW for now. During the work,amrap and joker sets was really focusing on keeping up right and had another rep or two in the amrap and joker but that would have been with the bad lean that I am still working to correct. Was more conscious of my pulling the barbell into my back.
Interested how bench training goes tonight. Champion on guys and gals!
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Post by vegetaindy on May 24, 2015 12:59:31 GMT -5
Thank you metaldrummer
Snakes way week 1 days 2-4 day 2 Bench 5@65,5@85,3@95,10@105,!0@130,10+@150-17,joker 155-13 Felt like I didn't rest as long as I should have before this one Pause bench 3x5 @115 Straight bar dips 3x10 Abs tabata bike
Notes:Glad I dropped some of the AW for this after the lesson learned from day on the extended 5/3/1 scale 10/8/5. Bench felt good. Getting better at straight bar dips.
Day 3 gymnastics jumping
Day 4 Sumo/strict press 5@95,5@115,3@135,10@160,10@195,10+@230-15,joker 240=13 Deficit pulls 3x5@135 Strict press 5@45,5@45,3@50,10@55,10@70,10+@85-12, joker 90-10 45degree back extensions 3x5 with 25 pound plate seated row 3x10 (2x105,1@120) Abs tabata bike
Notes: First real good sumo deadlift workout in a couple weeks. Went well and can't say I was disappointed with how it went. Also hardly anybody else in the gym was nice.
Have a good weekend and next training week boys and girls!
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