thats serious power
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thats serious power
DEEP!!!
Thanks.
The carry over wasn't as high as I thought I would get (65lbs) but I may have been able to get another 10-20lbs especially if I had some nose tork :)
Dec 15th
Hip Flex Work with purple bands
Foam Rolling my hips , hams , and lower back.
My hips are becoming sore all the time - Not too bad , but not good so I'm jumping on this now and hopefully I will be able to prevent any sort of serious injury.
Came into the gym to deadlift today. After my warmup I got to 405 (which I did twice ) but it felt like 500. I called it quits . I was supost to do 430x5 but I'm not going to hit it.
To many things come into play here.
1) my tail bone has been hurting since I woke up for some reason.
2) Night shift sucks , just can't get enough sleep 4 hrs today.
3) my diet has been mostly garbage ( sweets and junk food ) all week.
4) That squat I did on Sat took more out of me then I thought.
So I just went and did some cardio as I figure I better keep up with it . My weight is going up , but it's not the good weight!
I will be back in here on Friday for some military press , but next week it's my squat and dead that I need to pay attention to.
35 min of low intensity - 2.5mph @ 10% grade
id say ur lack of sleep is your biggest problem
ur back probably hurts from no rest and a hard squat day
and ur back problem probably ****ed with ur deads
Good call on not pushing for what you were "supposed" to do.Quote:
Originally Posted by Talo
Sometimes, this is just what happens (at more advanced levels of strength and power).
Yeah , my spelling is shit :D
Tonight at work = Foam Rolling and Banded GM's with Green Bands
Foam Rolling Tonight .
Hips , hams , lower back ------ pain is good !
Nice squat in that vid! You really looked in full control the whole time. Nice slow decent.
Thanks
Dec 19th (3:30am)
M.P. - 155x5 , 165x5 , 175 x 7
Incline BB press - 185 x 15,12,12
Side Raises 3x12 @ 25
Tricep Pushdowns 3x15 @ 135
ss w/
BB curls - 3x10 @ 95
Not a bad workout . Just coming off night shift and working a day shift today , ot ( 24hrs off ) sleep patern is all messed.
I used to do shift work. It sucks balls. Really hard to just get enough motivation to even make it to the gym.
Thanks , man.
Dec 22nd
pull throughs 2x12@100
squats 405x5, 435x5, 465x5
lock-outs 625x5, 675x5, 805x5
walking lungs: 50lb DBS 40 steps.
Another shorty workout. I did it but I sure didn't feel like being here. The lockouts , on the other hand where a nice change and I thunk I will be keeping these in as a regular exercise. It's nice to feel that weight on my back.
The lungs did kick my ass and I actually started to sweat, lol!
u savage
LOL , thanks !
Dec 24th
Foam rolling and band work .
Dec 27th
bench day: pushed this day back a bit because a few of us were able to get togther and do a shirted day. Last time I had my shirt on was back in June. Needless to say I'm about 15lbs heavier so the shirt was a bit snug! Which can be good in a way.
So at my last meet with this shirt I was able to touch and press 365, 385. This time I was about a 2 board away from touching 385 . At 405lbs I was less than 1 board away from touching . I should have been able to touch but my cardio is SO BAD that I had a hard time holding my breath for a whole rep-- That is bad!!!! I pressed the shit out of the 405 so once I touch it , it will be easy.
Then I tried an open back but didn't have any luck touching with this either. First I did 445 to about a 2 board then 465 to a one board. The pressing was easy , so I'm thinking with some more practice with the open back I will be using it at the next GPC event in June ( which is Nationals).
I also feel I need more practice with my single at my current weight it sure is different. And if I decide to go to Medicine Hat at the end of January the a 400 press shoul be do-able.
I'm really going to step up my cardio , since yesterday I've realize how bad it is. A good thin I got a punching bag for Xmas so it can be an every day thing !!
Dec 29
deadlift
405x3, 435x3, 455x5
good mornings
3x6@225
back extensions
3x12 with a 35lb plate
abs
planks, medi ball sit ups
Dec 30th 2009
M.P
155x3, 170x3, 185x5
incline bb press
225x7,6 235x5
dips
2x10 with 30lb chains on back
rear delt cable pulls
2x12@60
one arm pushdowns
2x30@40
So I've decided NOT to do the event at the end of the month. I wish I could get it done , but I don't have the time off work plus other reasons. Maybe they will have another one later in the year and hopefully it will be closer , as that was a big part in why I'm not doing it - Not the only reason as I have to put my family before anything and their is lots coming up so the $$ just wont be there for ME
This sucks because I really wanted to head down and do a IPF event as it's all single ply and drug tested so I think the comp would be more in my league. .
Next event is with the GPC in April / May ( unsure exact date ) which is the Nationals so I'm sure their will be some great lifters there.
I'm going to be starting a diet soon as I need to get down to 220 again or atleast 230 for training . Which isin't bad . I should be able to drop 10-15lbs with minimal fat loss.
^^ do u mean minimal muscle loss
lol , yes.
Hey man, just watched your squat vid.
Looked like you were real wide, but you get solid depth!
2 things I noticed tho, before you start your squat make sure you knees are locked out and straight, you catch a dick judge and they'll make you stand there until your knees lock out without the start command.
The other thing is you're not really using your glutes in the squat, you're getting by on just lower back. What I mean is your bent forward a little bit the whole time, to finish the squat clench your butt cheeks and that will get your hips through.
Good luck on the 600.
Reverse banded squats
Purple and green bands
Briefs and belt only
135x10
225x8
315x6
405x4
495x3
585x3
635x2
675x1 ( video coming )
725xfail ( video of this to if you want a laugh )
DB squats
3x10@75
Leg Press
3x7@540
ss w/ calfs
Abs
I've decided to take a break from the 5/3/1 program and just train. Going to be bringing back the bands , chains and speed work for the next month. Then I might restart that program .
I do like it but u need to switch it up as I'm losing the erg to train so that is effecting my numbers.
Thanks for checking in and thanks for your input. I've always had an issue with locking out while training . Not that I can't do it but more so just up and down ( with more reps ). . As for locking out right away my partner said the same thing.Quote:
Originally Posted by Rhinobolt10
As for using my glutes are you taking hip drive at the top or bottom ?
Chest up , ass out is what I've learned as it helps me sit back ( when using the box ) but I do have more of a GM squat that's forsure!!!
I really wish all th powerlifters on here could get together for a session .
Glutes at the top, just clench your ass cheeks together is the best way to describe it, that should help to take the stress off your low back and put it on the glutes and hams which is where you want it.
I've found a couple glute activation drills before squatting can really change things, and just the mental awareness of THINKING about your butt when you squat really changes things too. I think I used to think about my low back when I squatted so that's where the majority of the stress was when I was lifting... now I'm focusing on glutes and lock outs are a lot easier and my speed has improved quite a bit.
like what ?Quote:
I've found a couple glute activation drills before squatting can really change things
lol... if you can download magnificent mobility by Mike Robertson and Eric Cressey that would be easiest. It's a good warm up video.
Basically, the easiest glute activation drill is to lay on your back with your feet on the ground and close to your butt, then just hump the sky.
Kettlebell swings are pretty good for a warm up to as long as your focus on the butt clench, and so are just regular hyperextension, but once again, focus on butt rather than low back.
Also, stretching the hip flexors really helps out a lot on lockouts, I can't really describe any of those tho.
You should see Bobby Orr squat, he's all ass... but he also throws 700-800 around during his warm ups like no one I've ever seen, I honestly cringe where I see him cause he goes so fast it looks like he's going to fall over... and that's with 800 on his back... freaky.
Jan 8th
Reverse band press
Green bands
135x10
225x10
315 x5
375 x 3
405 x 3
435 x 2 high
315x10
Wide grip lat pulldowns
3x15@140
Cross body tricep extensions
3x15@25
pull downs
My bench is weak !
Thanks , Rhino.
I'll look into EC's stuff . I haven't been to his site in awhile . He's always got great articles.
Jan 9th
30 min cardio !
Jan 10th 2010
reverse bands deadlift - green bands
265x5
265x5
355x5
445x3
495x2
515x1
535xfail
bands gave tension from ground to around my high shin , just before my knee. Worked the last 6" or so and lockout. Didn't put any gear on.
High rep deads
2x20@265
Reverse banded squat - 685
http://www.youtube.com/watch?v=kT-050AAUv4
FAIL - 725 - LOL !!
http://www.youtube.com/watch?v=XEUD3Mtd4D8
Reverse Banded Press - 405x3
http://www.youtube.com/watch?v=auTFEKjkiU4
Jan 11th
40 mins cardio - bike
Jan 12th
40 mins cardio - bike ride
3 hours later
Standing Shoulder Presses
Front Raises
Close Grip bench
BB curls
Skull Crushers
all done with light weight high reps @ work training
3 hrs later
40 mins cardio - bike ride
Jan 13th
Cardio
30 / 30 split morning - afternoon on the bike.
Jan 13th 7pm
Bench Triples
45x12
45x10
135x8
185x6
225x3
275x3
315x3
325x3
Incline DB presses
95lbs x 8
100lbs x 8
100lbs x 6
Close Grip / Reverse Grip Bench
3x10 @ 135
One arm behind the neck tri extensions
3x15 with 22's
Dips with 35lbs chains
2x10
BB curls
2x20 @ 45
Very surprised that I was able to get 325 x3 today. All week my diet has been spot on with NO cheating and NO carbs ! Total intake is aprox 2600-2800 cals. I've been doing about 1 hr cardio daily so I wasn't planing on doing anything heavy in the gym , but when I got to 225 and it felt light I thought I would see how heavy I could go with triples - I'm happy with the 325 . I think doing the reverse bands last week helped .
This is what I've been eating all week . I'm not going to post my diet all the time because I am eating the samething every day.
Started on Wednesday the 6th - First carb meal will be this Sunday , then every Sunday after that.
Meal 1
3 whole eggs
3/4 cup whites
Meal 2
50g protein ( weighs out to 1 3/4 scoops )
2 tbsp NPB
Meal 3
8oz chicken breast ( weigh raw )
1/2 cup Almonds
Meals 4
50g protein
1tbsp NPB
Meal 5
8oz XL ground beef ( cooked with Olive oil and Chilli pepper )
3 cups spinach
Meal 6
50g protein
2tbsp NPB
Drinking 5L of water mixed with Xtend
Multi Vitamin Pack
Beta Force (2g BA)
Kre-Alkalyn (1.5g)
ZMA ( before bed)
Fish oil ( 3g )
2 cups of coffee to start the day off - This also helps me go the washroom .
Nice vids man!Quote:
Originally Posted by Talo
The 725 is pretty funny. only because I've been there myself... I love the girl at the end who asks if you're ok... that's the dagger that just kills, lol.
LOL , with a litle chuckle too .Quote:
I love the girl at the end who asks if you're ok... that's the dagger that just kills, lol.
Jan 14,2010
35 mins bike at 10am
3O min bike at 3:20 pm