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Post by osu122975 on Sept 2, 2015 16:44:45 GMT -5
How bout posting some numbers? Where you at?
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Post by 3speed on Sept 2, 2015 17:16:37 GMT -5
Been dealing with some issues that have kept me out of the gym for a few weeks. Started back this week.
Last session was yesterday - sumo deadlift. Worked up to a cluster set of 5 with 581 with 10 seconds between lifts.
I'm feeling it out this week and will start an abbreviated run to the Worlds next week.
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Post by osu122975 on Sept 2, 2015 19:25:40 GMT -5
Been dealing with some issues that have kept me out of the gym for a few weeks. Started back this week. Last session was yesterday - sumo deadlift. Worked up to a cluster set of 5 with 581 with 10 seconds between lifts. I'm feeling it out this week and will start an abbreviated run to the Worlds next week. Nate is planning on going to the Worlds as well.
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Post by 3speed on Sept 6, 2015 14:43:52 GMT -5
Started next to last cycle leading to Worlds today.
Sunday 9/6/15
Squat 135 X 5, 5 225 X 5 315 X 5 5 @ 425 X 5
CG Bench 135 X 6, 6 195 X 6 6 @ 245 X 6
Deadlift 315 X 3 440 X 1 2 singles at 515.
Left shoulder is causing me a lot of pain, but overall, the session felt sharp.
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Post by treders on Sept 7, 2015 11:44:14 GMT -5
Hey 3speed I've heard that the slingshot can e very useful if your having shoulder issues.
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Post by 3speed on Sept 7, 2015 18:14:45 GMT -5
Hey 3speed I've heard that the slingshot can e very useful if your having shoulder issues. Yes, sir, it does. However, it is usually used as an overload device at the end of a workout primarily to help adjust mentally to handling heavier weight. It can help during rehab as well, but my time frame to Worlds is too short. My biggest bench weakness is right off my chest. The close grip bench version allows me to to continue to work that for now while reducing the amount of pain by around 50%. I really just need a couple of months off but can't afford that right now. I will plan better next year. I kinda new at this "getting old" thing.
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Post by treders on Sept 8, 2015 14:07:56 GMT -5
First of all good luck at the worlds just competing there is huge.....I hear you about that getting old thing, I purchased the reactive slingshot a couple of weeks ago as I'm wanting some extra triceps overload with the advantage of getting used to using heavier weights but I've shown a lot of will power and haven't even opened it yet as I want to adjust to the Buckeye as is first.
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Post by 3speed on Sept 9, 2015 20:15:33 GMT -5
Thank you treders.
Wednesday 9/9/15
Squat 2 @ 135 X 5 225 X 5 315 X 5 405 X 1 10 @ 455 X 3 Walkout and set up with 635.
CG Bench 2 @ 135 X 6 195 X 6 4 @ 245 X 6
Deadlift 315 X 3 405 X 1 4 @ 445 X 6
Brutal session but I'm chasing a goal. Left shoulder still hurting but no so bad I can't do close grip.
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Post by 3speed on Sept 13, 2015 15:47:19 GMT -5
Sunday 9/13/15 Today's session sucked! No other way to put it - it just plain sucked. I ran a test water cut this past week for a mock weighin on Friday. Dropped 15 lbs from Thursday afternoon to Friday afternoon. Reload should have been a piece of cake except that my son wound up spending several hours in the ER Friday evening following a football injury which led to me not getting home until after 2am. I then had to be up at at 7 for my youngest son's football game on Saturday morning. For the sake of brevity, I'll just say that I only managed a partial reload over 2 days. All of that was after working almost 60 hrs last week. I went into this workout drained, stiff and sore. I left it even worse. Squat 2 @ 135 X 5 225 X 5 315 X 5 405 X 1 4 @ 445 X 6 <--Took all I had. CG Bench Bar X 10 2 @ 135 X 6 185 X 6 4 @ 255 X 6 <--Triceps fried. Deadlift 260 X 1 350 X 1 440 X Could not break it from the floor. Went home. He who fights and runs away lives to fight another day. Capt. Jack Sparrow
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Post by treders on Sept 13, 2015 18:11:55 GMT -5
Just chalk that one up to a bad day at the office everyone has them and the average person wouldn't have even attempted going to the gym after being in ER until 2am and then getting up at 7am.....looking on the bright side I'm sure the run up to the actual meet itself will be much smoother, onwards and upwards my friend.
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Post by 3speed on Sept 15, 2015 19:16:41 GMT -5
Thank you treders. You are correct. I am actually in the process of intentionally beating myself up enough that I can't recover workout to workout. I will ease up before the meet and reap the benefits of my current training. In the process of developing strength, one must develop fatigue. If you hit it hard enough, the fatigue will begin to mask the strength. But, when you back off later, the fatigue will dissipate and the improved strength will show through. Intellectually, I know that. This part of my training cycle still sucks though. It beats me up mentally as well as physically. As long as I've been doing this, it's still nice to hear a reassuring comment occasionally.
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Post by 3speed on Sept 15, 2015 19:20:06 GMT -5
Tuesday 9/15/15
Squat 2 @ 135 X 5 225 X 5 315 X 5 405 X 1 445 X 1 475 X 1 2 @ 425 X 3 All squats were surprisingly crisp and explosive today.
CG Bench Bar X 12 2 @ 135 X 6 195 X 6 5 @ 255 X 6 Shoulder not as bad, but still warning me to take it easy.
Deadlift 2 @ 225 X 3 2 @ 315 X 3
That's a wrap.
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Post by treders on Sept 16, 2015 14:41:34 GMT -5
Thank you treders. You are correct. I am actually in the process of intentionally beating myself up enough that I can't recover workout to workout. I will ease up before the meet and reap the benefits of my current training. In the process of developing strength, one must develop fatigue. If you hit it hard enough, the fatigue will begin to mask the strength. But, when you back off later, the fatigue will dissipate and the improved strength will show through. Intellectually, I know that. This part of my training cycle still sucks though. It beats me up mentally as well as physically. As long as I've been doing this, it's still nice to hear a reassuring comment occasionally. Now that's wisdom for you and another lesson I've learned from you
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Post by 3speed on Sept 17, 2015 19:45:16 GMT -5
Thursday 9/17/15
Great session today - better than it should have been.
HB Squat 2 @ 135 X 5 2 @ 225 X 4 LB Squat 225 X 4 315 X 3 405 X 2 455 X 1 495 X 1 535 X 1, 2 I love a good quick heavyish squat workout!!
Bench 2 @ 135 X 6 195 X 6 6 @ 255 X 6
Conventional Deads 2 @ 350 X 3 400 X 8
Got back in rack. Walked out and set up with 635 for squat - felt good.
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Post by Ryan on Sept 18, 2015 8:45:14 GMT -5
Thursday 9/17/15 Great session today - better than it should have been. HB Squat 2 @ 135 X 5 2 @ 225 X 4 LB Squat 225 X 4 315 X 3 405 X 2 455 X 1 495 X 1 535 X 1, 2 I love a good quick heavyish squat workout!! Bench 2 @ 135 X 6 195 X 6 6 @ 255 X 6 Conventional Deads 2 @ 350 X 3 400 X 8 Got back in rack. Walked out and set up with 635 for squat - felt good. Woody, curious: do you go deeper with HB squats or is the only thing you change the position of the bar? Just curious because a lot of guys I've seen use HB for training basically turn it into a pseudo-olympic squat and get into a real deep position in the hole. In either case, have you noticed carryover from these yet or have you not done enough of them consistently to say?
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Post by 3speed on Sept 18, 2015 22:38:53 GMT -5
Ryan, the only difference between my low bar squat and my high bar squat is the bar position. I use a very wide stance to squat and it would simply be impossible to get much deeper either way. When I do either front squats or Olympic squats, I use a much narrower stance and go much deeper. There are different reasons to do each squat, but most people just blindly do a different version because they saw it in a magazine or read about it online with absolutely no understanding of why they are doing it or what they are supposed to get out of it.
I initially switched to high bar earlier this year because I developed tendinosis in my forearm from low bar squatting 6-7 days a week and it was much easier on my forearm. It was basically my only option. If I wanted to squat, it had to be some form other than low bar and high bar seemed the best compromise. I hated it at first - it freaking hurt. I spent a couple of months playing around with it getting used to it before I set up a short intense run with it. The result of that run follows.
I saw a huge up front carryover to my low bar squat. I had to managed to squat 550-555 on a few occasions (1 meet and a couple of very good days in the gym) before switching to high bar. After running a 3 week stretch of high bar, I attempted a low bar max just to see where I was so I could draw up a rough set of numbers for my meet training. I maxed at 609 that day - a 54lb PR. I was actually concerned that might have been one of those extremely rare days when everything just comes together and decided to try again a few weeks later just to see if it was real or not. It hit an easy 585 that day and called it quits right there. While doing some research on what was happening, I found that a lot of the great squatters actually trained high bar most of the year only moving to low bar right before a meet.
Now, a little explanation of the science behind why it works...
By moving the bar from a low bar to a high bar position you are moving the bar a few inches away from the fulcrum of the squat - the hips. That means more force is required hold/move the load. A clear example would be hanging a 25lb plate from your elbow and moving it to your wrist. Obviously, at the wrist - farther away from the fulcrum (your shoulder) it is harder to hold.
At the bottom of a max or near max squat, the quads are firing as hard as they can to get out of the hole and the hip extensors are contributing as much as they need to in order to get things moving. While this is going on, the lumbar and thoracic sections of the back are bracing the load. High bar allows you to sit more upright throughout the movement. That allows the knees to track slightly more forward increasing the load on the quads and requiring more bracing effort from the muscles along the spine and slightly delaying/decreasing the assistance from the much more powerful hip extensors. In other words, it trains you to, and sets you up to execute the squat in the most efficient manner while increasing the training of the muscles that must work the hardest. Now, when you move the bar back down closer to the fulcrum and squat in your new, more efficient manner, you are able to move more weight.
Just my personal opinion, but if you were to train squat doing about 2/3 of your training high bar and about 1/3 front squat, you would see considerable improvement over the long haul. I'm planning on taking the rest of the year off after Worlds and doing exactly that ratio when I start back after the first of the year.
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Post by Ryan on Sept 19, 2015 20:20:00 GMT -5
Ryan, the only difference between my low bar squat and my high bar squat is the bar position. I use a very wide stance to squat and it would simply be impossible to get much deeper either way. When I do either front squats or Olympic squats, I use a much narrower stance and go much deeper. There are different reasons to do each squat, but most people just blindly do a different version because they saw it in a magazine or read about it online with absolutely no understanding of why they are doing it or what they are supposed to get out of it. I initially switched to high bar earlier this year because I developed tendinosis in my forearm from low bar squatting 6-7 days a week and it was much easier on my forearm. It was basically my only option. If I wanted to squat, it had to be some form other than low bar and high bar seemed the best compromise. I hated it at first - it freaking hurt. I spent a couple of months playing around with it getting used to it before I set up a short intense run with it. The result of that run follows. I saw a huge up front carryover to my low bar squat. I had to managed to squat 550-555 on a few occasions (1 meet and a couple of very good days in the gym) before switching to high bar. After running a 3 week stretch of high bar, I attempted a low bar max just to see where I was so I could draw up a rough set of numbers for my meet training. I maxed at 609 that day - a 54lb PR. I was actually concerned that might have been one of those extremely rare days when everything just comes together and decided to try again a few weeks later just to see if it was real or not. It hit an easy 585 that day and called it quits right there. While doing some research on what was happening, I found that a lot of the great squatters actually trained high bar most of the year only moving to low bar right before a meet. Now, a little explanation of the science behind why it works... By moving the bar from a low bar to a high bar position you are moving the bar a few inches away from the fulcrum of the squat - the hips. That means more force is required hold/move the load. A clear example would be hanging a 25lb plate from your elbow and moving it to your wrist. Obviously, at the wrist - farther away from the fulcrum (your shoulder) it is harder to hold. At the bottom of a max or near max squat, the quads are firing as hard as they can to get out of the hole and the hip extensors are contributing as much as they need to in order to get things moving. While this is going on, the lumbar and thoracic sections of the back are bracing the load. High bar allows you to sit more upright throughout the movement. That allows the knees to track slightly more forward increasing the load on the quads and requiring more bracing effort from the muscles along the spine and slightly delaying/decreasing the assistance from the much more powerful hip extensors. In other words, it trains you to, and sets you up to execute the squat in the most efficient manner while increasing the training of the muscles that must work the hardest. Now, when you move the bar back down closer to the fulcrum and squat in your new, more efficient manner, you are able to move more weight. Just my personal opinion, but if you were to train squat doing about 2/3 of your training high bar and about 1/3 front squat, you would see considerable improvement over the long haul. I'm planning on taking the rest of the year off after Worlds and doing exactly that ratio when I start back after the first of the year. Understood. So essentially, because you're training at a leverage disadvantage (high bar), you automatically wind up being able to move more weight when in better leverage (low bar). I'll give this a shot too, after upcoming meet, providing I survive that. Lol
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Post by osu122975 on Sept 20, 2015 17:21:33 GMT -5
Where do you consider bar position high and low?
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Post by 3speed on Sept 20, 2015 18:13:10 GMT -5
Where do you consider bar position high and low? For me, high bar sits on top of my traps and low bar sits on a shelf just below the bottom of my rear delts. That is a difference of approximately 4 inches.
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Post by 3speed on Sept 22, 2015 20:09:30 GMT -5
Tuesday 9/22/15
HB Squat 2 @ 135 X 5 2 @ 225 X 5 315 X 3 365 X 6 385 X 6 2 @ 405 X 6 Having to do more high bar. Too much low bar is aggravating my forearm.
Comp Bench 2 @ 135 X 6 185 X 4 235 X 2 265 X 2 295 X 2 325 X 1 Felt light but shoulder said stop. Probably last comp bench before meet - don't want to risk aggravating my shoulder too much.
Conventional Deads 225 X 8 315 X 5 2 @ 405 X 5
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Post by bighawgfsu on Sept 24, 2015 0:41:19 GMT -5
3 speed... I may have missed it...how young are you now and what weight you wanna compete at?
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Post by 3speed on Sept 24, 2015 5:43:53 GMT -5
3 speed... I may have missed it...how young are you now and what weight you wanna compete at? 50 220
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Post by 3speed on Sept 26, 2015 14:36:22 GMT -5
Saturday 9/26/15
HB Squat 135 X 5, 5 225 X 5 315 X 5 365 X 3, 3 This was really just a warmup for my deads today. Hard a hard time getting warmed up. 365 was the first weight that felt 'right'.
CG Bench 135 X 6, 6 195 X 6 265 X 6, 6, 6, 6
Sumo Deads 225 X 5 315 X 2 405 X 2 495 X 1 585 X 1 655 X Miss I knew this wouldn't go - just wanted to see what it felt like. Got it about an inch off the floor. 585 X 1
This starts my last week of really beating myself up before the meet. After this week, I will deload for about a week and a half and then de-train right into the meet. As tired and beat up as I am right now, if that 655 dead had gotten even close to my knees, I would be thinking 7 for the meet.
Champions embrace hard work. Quitters avoid it. That is the difference.
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Post by 3speed on Sept 29, 2015 17:30:29 GMT -5
Just a quick update After only getting in one training session in last week, I have been dealing with severe back spasms since my one session this week on Saturday. After seeing my Dr today, I was shot full of drugs that put me to sleep. They helped a little. The good news is that there doesn't appear to be any damage and I can get back to the gym after the spasms stop and I "can handle the pain". Thankfully, I have a Dr who understands what he calls my "obsession". Not looking too good right now for the goals I had for Worlds but there's always another meet.
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Post by 3speed on Oct 3, 2015 14:23:34 GMT -5
Back on track
Saturday 10/3/2015
High Bar Squat 135 X 5 135 X 5 225 X 4 Low Bar Squat 225 X 4 315 X 3 405 X 2 495 X 1 545 X 1 600 X 1 600 x 1 10 second squat overload hold with 725 set of 4 half squats with 635
Good session.
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