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Post by iceman99uc on Mar 11, 2015 12:09:31 GMT -5
First thing, I'll give you a quick insight to me. I am a former high school athlete (soccer) who got rather large in college following the removal of training. Once I ballooned to an unhealthy 315+ lbs, I began eating right again and lifting. When I began lifting again, I focused a lot on hypertrophy with strength as an afterthought. Fast-forward about 7 years, I'm now closing in on 31 and have struggled with my weight, esp since getting married and starting a family in the last 3+ years. In order to re-focus myself, I took a look at what I really wanted to accomplish in the gym and found that I really have become focused on strength these last few years. I then decided that I might find it fun to start powerlifting and actually compete again. This has re-kindled my fire and has me excited in the gym again. I have combined it with a current plan to lose some weight for now.
My current routine is a conjugate style mirrored off of information found on westside training. I have also used 5x5 and 5/3/1 training previously and loved them. I use the westside style right now because the 4 day a week schedule seems to fit best into my life right now. If anyone has any pointers, I am here to learn and will gladly accept any advice that can be offered. Currently, I lift only with wrist wraps on bench, and have just started to incorporate knee wraps into my squats. I am looking to purchase a quality belt (any recommendations gladly welcomed) but am hesitant at the moment because I am still trying to lose some weight (~30-40 lbs).
I currently lift in a Fitness 19. Not where I would choose, but $11 a month is hard to beat. Financially, my wife and I are getting more stable and hopefully soon I will be able to find a nearby gym that is more geared to powerlifting. I have my own set of bands and the gym has chains, so I at least have a few things available to me. I recently was able to make it up 420 for squats, 300 for bench, and 400 for deads. Only my bench has been higher at any other point (330). I am really working on my form for both Squats and Deads. Deadlifts are where I feel my form is the worst and is negatively affecting my lifts. Squats, I have issues with losing focus and getting silly muscle tweaks. For example, got caught leaning slightly forward last weekend for speed work and tweaked my back.
I will do my best to post up my logs and notes about where I think I'm struggling. Hopefully, with some guidance and some work, I will be able to reach my goals.
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Post by nachtegaal45 on Mar 11, 2015 13:39:04 GMT -5
Just realised we're in the same city,Cincinnati Recreation Commission weight rooms are as little as 25 dollars a year depending where you're at.There is a gym downtown that specialises in powerlifting with mostly cube method and conjugate adherents,not my thing to fiddle with working out band tension but whatever works.Pertaining to the deads and squats,doing isometronic work(lifting weights into immovable pins to work sticking points) at the bottom end or on plates with the deadlift helped me.What helped in squatting was isometric pauses in the hole or extended pause squats.You want to workout together sometime,drop me a line.
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Post by iceman99uc on Mar 11, 2015 14:13:26 GMT -5
I live up in Mason, work in Hamilton. I'll have to look into anything from CRC. I have frequented their golf courses for years.
Thanks for the advice for deads and squats! I know one of my big things I was going to go for was pause squats. That's my big issue on squats, getting out of the hole. And thanks for the offer to lift. I always down to find lifting partners. Might have to work something out!
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Post by 3speed on Mar 11, 2015 16:23:28 GMT -5
Bestbelts.net
^^^ The best belts on the planet. Every belt is custom made when you order it and it comes to you already broken in. I have owned a lot of different belts over the years and none of them come close to the belts made by Dean Best. It will take you several weeks to get your belt but it is well worth the wait.
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Post by iceman99uc on Mar 11, 2015 18:02:33 GMT -5
Bestbelts.net ^^^ The best belts on the planet. Every belt is custom made when you order it and it comes to you already broken in. I have owned a lot of different belts over the years and none of them come close to the belts made by Dean Best. It will take you several weeks to get your belt but it is well worth the wait. What size would you recommend as far as 3 or 4 inch and should I get the 12-13mm thickness? I am just wondering since it has been a long time since I used a belt, and even then it was a bodybuilding one worn very incorrectly. |
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Post by 3speed on Mar 11, 2015 18:33:38 GMT -5
I own the athlete suede single prong. I weigh 220 and squat upwards of 600. The belt handles everything I can give it.
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Post by iceman99uc on Mar 11, 2015 18:50:04 GMT -5
Those belts look amazing. I think I know what I'm asking the wife to get me for my birthday. Thanks for the recommendation
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Post by 3speed on Mar 11, 2015 19:26:31 GMT -5
You are welcome. You will not be disappointed.
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Post by iceman99uc on Mar 12, 2015 20:05:51 GMT -5
Upper body
Bench
135x5, 160x5, 190x3, 220x3, 240x3, 260x3, 290x1, 310x2, 335 fail.
Incline
Bench 185x6 (x2)
DB 85x7 (x2)
Triceps pushdown
115x6 (x3)
BB row
165x5 (x2)
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Post by nachtegaal45 on Mar 12, 2015 21:44:48 GMT -5
where are you failing at in the bench?
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Post by iceman99uc on Mar 13, 2015 6:42:34 GMT -5
At the bottom. Usually around an inch or two off the chest. Last night I was working to try and use leg drive to help. That made many of my sets easier. Still working to transition from bodybuilding bench to power bench too.
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Post by nachtegaal45 on Mar 15, 2015 22:54:20 GMT -5
Try holding the bar isometrically where the triceps kick in for time,then lower to chest level without resting the bar on the pectoralis;the TUT and working that position specifically will make strength there skyrocket.
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Post by iceman99uc on Mar 16, 2015 12:26:21 GMT -5
Would this work during dynamic work with bands and/or chains as well?
I will definitely be trying this for sure.
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Post by iceman99uc on Mar 17, 2015 18:53:03 GMT -5
Squats
140x4, 190x3, 240x3, 300x3, 340x3, 370x1, 400 failed
Romanians
210x6 (x4)
Lying leg curl
155x6 (x2)
I need to keep working on my hamstrings and flutes. I really struggle out of the hole on squats. What do you guys find best for that?
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Post by 3speed on Mar 17, 2015 19:22:31 GMT -5
Squats 140x4, 190x3, 240x3, 300x3, 340x3, 370x1, 400 failed Romanians 210x6 (x4) Lying leg curl 155x6 (x2) I need to keep working on my hamstrings and flutes. I really struggle out of the hole on squats. What do you guys find best for that? Is this your main heavy squat workout for the week. I'm not trying to pick on you by any means, but if it is, you don't have enough work there. Assuming your max is ~385, you could have backed down and done at least 5-6 sets of 2-3 reps at between 285 and 315. You really need to put in some reps in the 75-85% range. You will find that your strength out of the hole will increase as well. |
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Post by nachtegaal45 on Mar 17, 2015 21:18:58 GMT -5
traditional leg bicep curls don't work the hamstring in the way that they're worked biomechanically during the squat.When you either lean forward to touch the toes or push your hips back you're really stretching them at the ischial tuberosity/linea aspera and when you do lying leg curls,the longer heads of the hammies aren't worked to much of a degree due to upper leg and upper body being nearly parallel.If you want squat carryover from hamstring training,try mixing RDLs or good mornings into assistance work,more sport-specific.
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Post by Ryan on Mar 18, 2015 8:24:32 GMT -5
traditional leg bicep curls don't work the hamstring in the way that they're worked biomechanically during the squat.When you either lean forward to touch the toes or push your hips back you're really stretching them at the ischial tuberosity/linea aspera and when you do lying leg curls,the longer heads of the hammies aren't worked to much of a degree due to upper leg and upper body being nearly parallel.If you want squat carryover from hamstring training,try mixing RDLs or good mornings into assistance work,more sport-specific. Totally correct here. If it's stronger hamstrings you're after, do some stiff-leg DLs after your main DL work, or do some good mornings. As for getting stronger out of the hole, that's all wrapped up in becoming a stronger squatter. I recommend working in some pause squats at about 60% of your max for 3-5 reps per set, after you're finished squatting. Moral of the story: If you want to squat better, squat more, period. Where Woody (3speed) mentions you needing more volume in his post above, I concur. Here's what my primary squat day looked like the other day, and keep in mind that this was Wk1/Day1 of a new training program, AND I ran out of time at the gym before I could hit any pause squats: (W/U's: hip mobility, 135x8, 225x5, 315x2, 405x1) Work sets: 390x5x4sets ......then on to sumo deads..... (W/U's: 135x5, 225x3, 315x2, 405x1) Work sets: 470x5x2 sets Straight-back good mornings: 135x5, 185x5, 195x5 *These aren't super-heavy poundages nor is this a TON of volume, but remember that I ran out of time (needing to leave the gym to get my kid), and this is week 1 of a training program. |
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Post by iceman99uc on Mar 18, 2015 8:28:06 GMT -5
Thanks for the tips guys. To answer, yes this is typically my one heavy day. No offense taken at the work level. I didn't think it was enough last night when I wrote it down. I usually try for at least one more set of 3, and try to get in 3 heavier singles. I did not pay attention to my weight progression very well last night. I will likely start working on an approach that targets more in the 75-85% range now.
The leg curls were a byproduct of not having quite enough time to get in what needed to be done. I try to balance my schedule out with my wife so last night I was a touched rushed and didn't focus on getting things done right.
Thanks again for all the tips/constructive criticism. I came here to learn, and I'm grateful for all the input I've received so far.
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Post by iceman99uc on Mar 18, 2015 18:55:17 GMT -5
Bench
140x8, 170x5, 190x3, 220x3, 240x3, 250x3, 255x3, 260x3 (x2), 265x3, 300x1, 320x1
Incline
Bench 210x5 (x2)
DB 85x8 (x2)
Dips
Bodyweight x 5
Close grip
190x5 (x2)
Rear laterals
35x7 (x4)
DB OHP
65x6 (x2)
Overall felt much better tonight. Still have some things to work on but felt like I made progress
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Post by iceman99uc on Mar 23, 2015 10:25:08 GMT -5
No lower body work this weekend. Walked 18 holes of golf instead since the weather was nice. Yesterday was Upper body dynamic.
Bench
135x10, 225x3x3 no bands, 230x3x3 w 30lb bands, 230x3x3 w 53lb bands, 230x3x3 w 72lb bands, 140x10 w 72lb bands
Incline DB
75x8x4
Close Grip
160x8x4
BB Row
140x6x4
Rear DB Lateral
20x10x4
DB OHP
45x9x4
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Post by iceman99uc on Mar 24, 2015 18:50:45 GMT -5
Lower body work today.
Squats
warm up - 140,190,230,250x3
Working - 280x3 (x2), 320x3 (x3), 370x1, 390x1, 230x6
Romanians
230x5 (x4)
Hypers
Bw x 6 (x4)
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Post by iceman99uc on Mar 26, 2015 19:03:40 GMT -5
Upper body max
Bench
115x10, 140x5, 180x3, 210x3, 230x3 260x3 (x5), 290x1, 300x1, 310xfail
Incline DB
90x6 (x4)
Incline close grip
160x6 (x4)
Rear db lateral
40x6 (x4)
Db ohp
75x6 (x2)
Db lateral
30,25,20,15,10x5 (done as drop set)
Reverse curls
60x6 (x2), 70x6
Fail on the bench is due to forearm issue. It's just a release on the way down and causes me to lose control. Trying to do some reverse curls to strengthen my forearm.
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Post by iceman99uc on Mar 28, 2015 9:25:31 GMT -5
Lower Body Speed Day
Squats
140x8, 240x3, 240x2 plus 60 lb bands (x4), 240x2 plus 100 lb band (x4), 240x2 plus 40 lb bands and 1 set chains (x3)
Deads
230x3 (x6)
Good Mornings
60x8 (x4)
Kettlebell swing superset w box jump
90x6 and bw x 6 (x3)
Got a really good workout in this morning.
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Post by iceman99uc on Mar 29, 2015 9:20:32 GMT -5
Upper Body Speed
Bench
190x2 w 60 lb bands (x4), 190x2 w 60 lb bands and 1 set chains (x2), 190x2 w 83 lb bands and 1 set chains (x3), 190x2 w 96 lb bands and 1 set chains (x2)
Bench lower partials
225x6 (x4)
Incline close grip
140x6 w 1 set chains (x4)
1-arm BB row
35x10 (x4)
Face pulls
57.5x8 (x4)
Side laterals
20x8 (x4)
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