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Post by JK-ice on Dec 1, 2015 22:17:21 GMT -5
Tuesday December 1st 2015 Dynamic effort lower workout Start 7:50 PM End 8:50 PM
Top squat speed squats 10 sets of 195 x 2 reps in 10 minutes 10 seconds
Inverse Curls holding a 10lbs plate x 4 reps + 4 bw reps Really focused on low rest times for this exercise, it's usually so difficult that it takes me at least 3 minutes between sets, rest times were 1.5 minutes here. Also happy first time ever doing this with any added weight bw x 8 bw x 6 bw x 5
Stiff legged deadlifts 185 x 21 grip fail 205 x 10 grip fail 205 x 10 grip fail
Ukrainian deadlifts couldn't get two benches so found two incline benches and stood on the seats, raising my toes hit my hamstrings a little more, no notable stretch, 95 x 20 95 x 20 95 x 20
Wide lat pulldowns (heavy machine) 42.5 x 15 60 x 10 60 x 8 50 x 8 50 x 8
Hips inner and outter superset 2 sets of 12-15
The George Leeman abs push out exercise. (laying on a bench with kettlebell on the stomach flexing it for reps 3 sets 60 KB x 17 reps
Side bends with KB 60 x 15 60 x 13
Been really trying to push the special exercises for as little rest as possible, within reason. Stan Efferding says this will lead to denser training, more sets per hour. And will also raise the blood cell count and V02 max, which is then supposed to increase the rate of recovery from workouts better.
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Post by JK-ice on Dec 2, 2015 22:05:15 GMT -5
Wednesday December 2nd 2015 Dynamic Bench workout 3:21 PM - 4:10 PM
Speed Bench 8 sets of 135 x 3 Usually bench with my feet out in front of me pushing myself towards the bar. Figured I should get my feet under me to get some leg drive into my bench, felt good this time, in the past couldn't get tight so stopped trying. Decline DB Bench Never really did decline, so figured I should since I'm bad at them 50 x 16 50 x 12 50 x 11 50 x 9
Incline DB extensions to shoulders 22.5 x 12 22.5 x 10 22.5 x 8 22.5 x 8 17.5 x 12 17/5 x 10
Barbell Rows 145 x 20 145 x 14 145 x 10 135 x 10
Face pulls 30 x 20 30 x 15 paused 30 x 15 paused
Standing abs on lat pulldown with rope 90 x 12 90 x 12 90 x 11
December 2nd 2015 Extra workout 8:32 - 8:58 PM
1 legged leg curls 30 x 25 20 x 25 20 x 25 20 x 20
Sled area was free of box jumpers, there was however some teens doing deadlifts still. One was trying a 250 DL a good 4 attempts in 2 minutes, he missed them all off the floor, then out of nowhere got one half way up and just stopped pulling. Sled pulling 5 trips of 150 lbs followed by a minute of puking into a conveniently placed garbage, steps away thankfully
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Post by JK-ice on Dec 6, 2015 14:51:13 GMT -5
Thursday December 3rd 2015
Extra Workout Duration 25 mins
Orange band pushdowns
2 sets of 40 reps
1 set of 35 reps
Push ups on a barbell with 10s on each side Trying to replicate the bench as much as possible, this also forced me to press straight up or down or it rolled
3 sets of 25 (almost did a 4th and had to remind myself this is for recovery)
Straight legged sit ups
2 sets of 40 reps with a 45 plate
2 sets of plate holds
Saturday December 5th
Max lower workout 4:15 - 5:25 PM
3 sets of 30 reps reverse hypers
conventional deadlifts tried them out but I've had this pain all the time from a week and a half ago, which seems to be the gluteus medius, strength is still there but after feeling the first set decided to go to plan B, deload week 135 a lot of explosive reps for form
4 trips of sled pulling walking backwards with 135 worked the legs hard with no stress on that muscle
4 sets of 25 reps reverse hypers
T-bar rows parallel grip 75 x 20 100 x 15 100 x 15 100 x 12
Hanging leg raises 25 reps 20 reps
Sunday December 6th Max effort Bench 11:20 AM-12:35PM Bw 146
Flat Bench all set paused Usually do a TnG Bench 45 x 20 95 x 15 135 x 10 165 x 5 185 x 5 200 x 3 170 x 10 <--- was supposed to be 200 but I mindlessly loaded this and my friend matched the other side, it was.... surprising.... 195 x 3 200 x 3
Decline skullcrushers 70 x 9 70 x 9 70 x 9 70 x 9
Dips bw x 15 bw x 15 bw x 10
Chest supported T-bar rows wide grip 80 x 15 80 x 10 80 x 10 70 x 10 70 x 8
Face pulls - paused (eye level) 27.5 x 25 27.5 x 17 27.5 x 15
hanging leg raises x 20 x 15
4 sets of battling ropes for shoulder recovery
Was happy to be able to bench heavy with the technique change, my feet under me instead of out in front. Still have to focus more on getting the leg drive in. Also have been feeling great the last 3 weeks with this as little carbs as possible diet. Also seems to be making a difference taking a extremely hot shower right after the gym to try and bring lactic acid out of the muscle to recover faster, as prescribed by Dr Fred Hatfield.
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Post by JK-ice on Dec 10, 2015 1:51:35 GMT -5
Monday December 7th 2015 Extra workout
Tricep DB extensions 17.5 x 27 15 x 25 15 x 18
close grip incline bench <---this exercise seems to hit the triceps much harder than close grip flat for me 95 x 25 95 x 18
wide pulley rows (Heavy pulley) 50 x 35 50 x 25
Tuesday December 8th Dynamic Lower workout
Sled Pulling backwards 3 trips of 135
Reverse hypers on platform bw x 40 bw x 30 15 x 30 15 x 20 15 x 20 bw x 30
Lat pulldown (heavy) 50 x 15 70 x 10 70 x 10
Hanging leg raises 25 15
Wednesday December 9th Extra workout
Reverse hypers on platform Use a wide stance for these ones ,slightly more than shoulder width 4 sets of 40
Wednesday December 9th Dynamic Bench workout 11:00 PM- 12:20AM
Speed Bench 8 sets of 145 x 3 reps in 12 minutes, probably did 9 but was spotting a friend from work who happened to be there. He's a bodybuilder type, I've been trying to get him to powerlift
Decline DB Bench 60 x 16 60 x 12 60 x 9
Decline tricep DB extensions 25 x 10 25 x 10 22.5 x 12 22.5 x 10 22.5 x 10 22.5 x 8
Barbell rows 165 x 16 165 x 11 165 x 10 165 x 10
4 sets of 20 green band face pulls, wish there were 2 weak enough bands to have a better range of motion, also going to do try chest supported next time as being a light lifter I must lean heavily to avoid being pulled 4 sets of 25 super skinny red band pull aparts - first time keeping the shoulder blades back and tight the whole time, I use to only bring them together at the top
Standing abs on lat pull 105 x 6 90 x 17 90 x 15
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Post by JK-ice on Dec 13, 2015 0:29:28 GMT -5
Thursday December 10th 2015 extra workout 30 minutes
Push ups on barbell with bands around back x 30 skinny red x 20 purple band
Tricep DB extensions on floor, (paused) 17.5 x 25 15 x 20
Low pulley rows with two handles on ropes 105 x 24 90 x 20
straight legged situps 2 sets of 50 holding a 45
Friday December 11th Max jump workout
Kneeling jumps warm up off floor x 5 1 stair 1 stair 2 stairs Awesome PR, been trying to get this off and on for a 3 years 2 stairs 2 stairs 2 stairs----just missed right foot
Saturday December 12th Max effort lower workout 9:50 - 11:10 PM
Safety squat box squats (4 box-just below parallel) warm up hamstrings 135 x 12 185 x 5 225 x 3 255 x 3 255 x 5 felt more warmed up for this set 255 x 4 225 x 6 135 x 12
1 legged leg press 270 x 8 230 x 10 230 x 10
45 D back raises 70 x 11 70 x 10 70 x 9
t-bar rows 110 x 15 110 x 12 110 x 10 110 x 10
45 D Side Bends 40 x 15 40 x 15
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Post by JK-ice on Dec 13, 2015 19:59:11 GMT -5
Sunday December 13th 2015 ME Bench workout 1 hour 10 mins Decline Bench looking at it now should have done another heavy set of bench 135 x 10 175 x 7 195 x 5 205 x 5 215 x 3 <---- 2nd rep went slow and then tucked a bit more for the 3rd rep and it went up much faster 135 x 12 I'll have to tuck more for better technique next time, probably been 5 years since doing this. and never got the technique down before Decline skullcrushers90 x 7 90 x 5 90 x 6 90 x 5 Weighted dips35 x 15 35 x 10 35 x 9 35 x 8 Parallel close grip lat pulldowns150 x 11 150 x 7 135 x 10 135 x 9 135 x 7 Purple band pull apartsx 20 x 20 x 15 Weighted crunches on bench65 x 22 65 x 17 65 x 15 Here's some video of the jumps and box squats yesterday, no video on the bench today though. Looks like my lower back is over-arched for the squat then because of tight hip flexors I go to neutral to break parallel, any other tips would be great, Probably going to use the SSB for another couple weeks as my shoulder is healing and gaining mobility once more. www.youtube.com/watch?v=5dN_5pQUXI4
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Post by osu122975 on Dec 14, 2015 7:12:41 GMT -5
Knees are too far forward for a wide stance. Sit back to the box and push the knees out (or open up your crotch, however you better understand how to do it). If you watch, you sit down instead of back. Sit back so your shins are straight up and down. If the knees won't go out then turn your feet out further. You also need to release on the box to break the eccentric/concentric chain.
Also, put a sissy pad around that bar when doing SSB's. You can't tighten your upper back the same as a normal squat. It will help.
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Post by JK-ice on Dec 14, 2015 15:53:56 GMT -5
Okay sounds good thanks for taking a look at my form, it's actually been just a few weeks of consciously trying to think of bringing my knees forward, I've always squatted with my shins perpendicular as Louie says, but thought that I was leaning to far forward to compensate. A few weeks ago an instructional video from Ed Coan he says to squat back and then down, until then I exclusively went back. These Russian strength coach says to try squatting in with a wall inches in front of the toes to get good form. Everytime I tried squatting with my shins vertical my face hits the wall, so I never tried to put my knees forward until this exercise. And yeah my outside abductors are weak right now, ripping the ground apart is how I stand up though. Ill work on releasing the hips more as well, when I'm on the box only my abs and lower and upper back stay tight and flexed (that I'm actively thinking of, the legs and hips probably stay a pretty tight) Which way do you recommend, sticking with back as far as I can to hit the lower back, hams and glutes harder or actively trying to bring my knee a little forward halfway through the lift? Here are the videos with that info, with Ed Coan www.youtube.com/watch?v=DsXj2fQ4uow With the Russian strength coach www.youtube.com/watch?v=0mTb8v4d09g
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Post by osu122975 on Dec 14, 2015 16:58:04 GMT -5
Box squatting wide = sit back and keep shins vertical Box squatting narrow = break at hips or knees depending on your height/leg length and allow your knees to come forward trying not to let them go past your toes.
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Post by JK-ice on Dec 16, 2015 15:03:33 GMT -5
Monday December 14th Extra workout 25 mins
Close Grip hammer DB press (elbows in) haha naming exercises is quite ridiculous at times 40 x 25 35 x 25 30 x 25
Overhead rope tricep extension 3 sets of 40 reps Really focused on flexing my biceps to start each rep, something I've been trying to do for bench, but I never remember with heavy weight.
hanging leg raises to hands usually do these only halfway keeping the back arched, this way seems to hit the entire abs more, seems both will help 28 25
Tuesday December 15th Dynamic Effort lower 1 hour 10 mins
SSB box squats (4 box) All sets and speed sitting way back 135 x 15 185 x 12
speed sets 12 sets of 2 reps with 190 in 12mins 10 sec
4" deficit sumo deadlifts 135 x 15 195 x 12 195 x 15 195 x 12
Straight leg cable pull throughs 3 sets of 225 x 15
Lat pulldown (easy machine) 150 x 10 150 x 8 150 x 7
straight legged sit ups 2 45 plates x 17 2 45 plates x 15
side bends with plate 45 x 11
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Post by Ryan on Dec 17, 2015 9:26:42 GMT -5
happy birthday!
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Post by JK-ice on Dec 17, 2015 17:36:02 GMT -5
Hey Ryan, thanks a lot
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Post by Ryan on Dec 17, 2015 20:48:25 GMT -5
No problem. Hope you do/did something fun.
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Post by JK-ice on Dec 18, 2015 17:32:18 GMT -5
Was a good bday, so much food at all times of the day it was awesome, potluck at work so free protein (chilli, fried chicken, spicy meatballs). Then a double patty with bacon and eggs burger and cajun fries, so delicious.
Missed posting an extra workout Sunday December 13th extra lower workout
Backward Sled Pulling 6 trips of 90 lbs
Straight leg good mornings 95 for 1 minute 30 sec
Hyperextensions on the GHR (bending at the lower mid back) 2 sets of 25
On December 15th was doing the same two exercises in the gym 5 years ago in 2010, 4" deficit (also in 2011) and straight legged pull throughs
Wednesday December 16th Dynamic bench workout 6:30-7:20 PM Speed bench 9 sets of 3 reps with 140 lbs in 8mins 30 sec
Decline DB bench 65 x 20 70 x 12 70 x 9
Decline DB tricep extensions 25 x 10 22.5 x 10 22.5 x 8 22.5 x 8 22.5 x 8
CSR wide parallel grip keeping the elbows forced out, this exercise hit my lower lats hard 140 (70 each side) x 14 140 x 12 140 x 11 140 x 9
Rear delt flies stomach on an incline bench 20 x 8 15 x 10
Decline sit ups heard this exercise is bad for the back but are we an exception as powerlifters? Whats peoples opinion on this exercise, should I just drop it? 95 x 15 95 x 12
Wednesday December 16th extra lower workout 30 minutes
Backward sled pulling 6 trips of 135
hips outter 2 sets of 25 reps with 90 lbs
Thursday December 17th 24 years old, at 13 found a workout book then started doing arm and shoulder DB exercises in the garage with 15 pounds to upgrade my 90 lbs frame, at 15 started hitting the gym, 18-20 started truly powerlifting, 3 years of other pursuits to be back home in the gym. Feeling thankful I injured my ankle to get back into powerlifting.
Extra Upper workout 20 minute workout Tricep rope pushdowns back supported 40 x 27 30 x 22 20 x 30 20 x 25
Wide Low pulley rows (easy) 105 x 25 90 x 22 75 x 25
band pull aparts 2 sets of 25
Push ups on barbell 30 reps 25 reps
standing abs with 2 green bands x30
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Post by Ryan on Dec 18, 2015 20:05:06 GMT -5
In general, ab exercises that include spinal flexion are useless if not counterproductive for powerlifting because, well, they create undesirable motor patterns. Think about it: During which of the powerlifts do you engage your abs while flexing or extending your back the way you'd flex your back during a traditional crunch or situp? None that I can think of.
Besides, most top level lifters will tell you -and this includes those who are for AND against ab work in general- that training your abs will simply help to correct or adjust for imbalances but almost certainly will not add pounds to your total.
I myself train my abs once or twice a week doing weighted ab wheel rollouts and weighted planks using my wife's weighted ruck sack. Every now and then, I'll work in some straight leg raises in the roman chair, but that's it. Note, all three of these exercises require you to keep a flat black, just the way it should be during squat and dead.
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Post by JK-ice on Dec 18, 2015 20:46:24 GMT -5
Cool thanks, some helpful advice, only to focus on those exercises that most resemble the squat and deadlift with a straight back. I'll try to just stick with those kind you mentioned and add more oblique work.
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Post by JK-ice on Dec 20, 2015 12:01:01 GMT -5
Saturday December 19th 2015 Heavy Lower Workout duration 1 hour 15 mins
SSB box squats (4 box) 135 x 10 185 x 10 225 x 10 255 x 5 255 x 5 225 x 7
Seemed like 5 minutes between the squats and the leg press, as both the leg press and 45º hyper were taken, the guy on the leg press had it saved with his drink, only to walk back after 5 minutes to take the weight off. We made up for it with short rest times.
1 legged leg press 270 x 12 270 x 12 270 x 10
45º back raises 80 x 10 80 x 9 80 x 9 80 x 6
Wide lat pulldowns (Easy) went easy on the pulldowns as I've had my shoulder feeling a bit off 105 x 13 90 x 13 90 x 10
seated calves Doing these mostly to prepare for snowboarding in Februrary 90 x 15 90 x 12 90 x 10
Side bends 80 x 15 80 x 15 80 x 12
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Post by JK-ice on Dec 21, 2015 11:23:16 GMT -5
Sunday December 20th 2015 Upper workout Duration 35 minutes
Was feeling a soreness in my left elbow at the tricep at work, along with my shoulder, so I was contemplating going heavy or deloading for a week. Went in thinking heavy then changed my mind. It will help as well that I don't have to move drywall again until Monday the 28th.
Decline Bench 115 x 15 135 x 12 165 x 15 <---- was still thinking about warming up heavy, but as soon as I unracked there was a pain in my elbow at lockout, it only hurt during unracking so just went for a lot of reps 165 x 15 135 x 12
band tricep pushdowns- orange band 35 25 19 16 all these sets felt great until the 16th rep here just one too many
parallel grip pulldowns (easy) 120 x 16 120 x 11 120 x 10
December 20th Extra lower workout
backward sled pulling 6 trips of 105 lbs
hypers on ghr bench 27 25
almost threw up 10 minutes later on the highway, really had to fight it and go slow on the off ramp, the cool winter air saved me
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Post by dbunch on Dec 22, 2015 12:37:41 GMT -5
what do you think of the bands for triceps? I've pretty much ditched all weighted accessory work on the triceps for bands.
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Post by Ryan on Dec 22, 2015 13:08:02 GMT -5
Hey Dan. Not to hijack Joel's log, but re: bands.... I use them personally myself from time to time, especially for warming up, but the problem I have run into with them is that they dont offer resistance throughout entire ROM. This can def be good in some situations (especially when working around an injury where maybe the eccentric part of a movement can create soreness or something, or maybe if you're working at a certain part of a movement to help build specific force generation like maybe banded bench work, etc.), but if Im at 100% health, I dont typically replace full ROM weighted stuff with bands. Of course that's just me, and just figured I'd offer an opposing viewpoint as pro-con.
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Post by JK-ice on Dec 22, 2015 21:05:53 GMT -5
The bands work great, they have been shown to thicken the ligaments a lot and as others on this forum have said before they are easy on the joints. If someone has a pain in their elbow when the triceps are fully stretched they can do push downs knowing the band is light and safe at that point. Personally my elbow pain is when my elbow is locked out, and the band pushdowns felt great until I accidentally completely locked my elbows out on a rep. It works great for benching and pushups, the triceps get worked really well in the exact muscle pattern of bench pressing. As accessory work for high reps it seems they heal up the triceps good, when done heavy they can tax the body if overused. Ryan makes an excellent point in that it often won't be difficult for the first start of the movement, they will build the mid-lockout strength mostly, for this I prefer them as a healing and ligament strengthener.
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Post by JK-ice on Dec 22, 2015 21:42:29 GMT -5
Monday December 21st Moderate jump workout
box jumps in squat stance sitting on a parallel box (5 box)
9 sets of 3 jumps then 2 sets of 4 jumps onto a 36 inch box 30 sec rest times
Tuesday December 22nd 2015 Dynamic Effort lower 10:30-11:20 AM
SSB speed box squats (4-box) 10 sets of 2 reps @ 205 in 11 minutes
4" deficit sumo deadlifts 225 x 15 225 x 13 225 x 10
Straight legged cable pull throughs Going to have to cut this exercise out, got the machine maxed at 180 with two 5 lbs adds and an extra pin holding a 45 plate 235 x 17 235 x 15 235 x 13
Lat pulldowns (easy) 135 x 12 135 x 10 135 x 8
hanging leg raises until my grip failed 14 13
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Post by JK-ice on Dec 24, 2015 3:23:19 GMT -5
Wednesday December 23rd 2015 Extra lower workout 22 minutes
45º hypers with 15 lbs Medicine ball 35 25 20
Band leg curls orange band 1 set 120 reps Went heavier to go easy on my mind green band 1 set 35 reps + 6 hold reps
Straight leg sit ups 45 plate x 90 reps
Wednesday December 23rd Light bench workout
Close grip DB Bench parallel grip Went easy on these with several reps to spare 40 x 20 40 x 20 40 x 17 40 x 15 40 x 15
Chest supported row wide Really pushed myself with these, although I have what seems to be a blood or regular blister under the callus on the lower part of my right ring finger as its quite swollen, noticed it in the morning , it made grip an issue as well as bleeding . 80 lbs each side x 6 55 x 12 55 x 10 55 x 8 55 x 13 55 x 6
incline bench rear delt flies 12.5 x 25 12.5 x 20 12.5 x 20
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Post by JK-ice on Dec 27, 2015 15:03:04 GMT -5
Hope everyone had a merry Christmas with an abundance of fun, family and food. May all that protein help our totals worldwide.
Saturday December 26th 2015 Heavy lower workout 60 minute workout
Front squats 135 x 12 175 x 8 5 sets of 205 x 5
One legged leg press 290 x 12 290 x 10 290 x 8
45º back raise walked the barbell back after and put it in low bar position to see how it felt, there was no shoulder discomfort, shoulder still has some tweaks though, so after another week of front squats will probably go do regular squats 90 x 9 Also the belt and a blue (less agressive) slingshot should be arriving this week 90 x 7 90 x 6 90 x 6
Wide lat pulldowns 105 x 16 105 x 12 105 x 10
DB Side bends 90 x 17 90 x 15
Sunday December 27th Heavy Upper workout 1 hour 10 minutes
Flat Bench 135 x 10 175 x 10 205 x 5 205 x 5 205 x 5 195 x 5 195 x 4 last rep was too slow, so I racked it 135 x 10
DB tricep rollbacks 3 sets of 22.5 x 12 22.5 x 11 3 sets of 22.5 x 10
Parallel grip pulldowns 150 x 13 150 x 7 120 x 10 120 x 10
pull aparts black skinny band 30 25 25
Elbows and shoulders felt 100% today so quite happy, and was also seeing how decline bench affects my normal bench. Intending on doing 3 weeks flat, 2 weeks decline, 3 weeks flat, 2 weeks incline, granted I'm always flat benching for speed bench.
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Post by JK-ice on Dec 30, 2015 9:59:24 GMT -5
Sunday December 27th 2015 Lower extra workout 20 minute workout
straight legged good mornings 2 sets of 95 for a minute and a half
3 sets 40 of green band leg curls
2 sets of 35 of 45º hypers with 25 lbs med ball
Monday December 28th
moderate jump workout
jumps off the knees 30 sec rest in between sets 10 sets of 4 jumps
So last Tuesday I got a blood blister under the callus on my right ring finger. It went down in swelling and felt fine from Thursday to Sunday, Monday night it was quite swollen. Went and got it checked out Tuesday and an infection had started. So now I'm on antibiotics to fight the infection that has the surrounding area swelled too. I've been told to stay away from the gym and lifting for 5 days and will do so to recover to my fullest and my body can focus on fighting it off instead of repairing any damage from the gym.
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