That's HEAVY squatting. I'll look forward for your progress next week after the trip
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That's HEAVY squatting. I'll look forward for your progress next week after the trip
Sorrow, at what point in the movement did you (or do you typically) find as the weak point? Off the floor? Floor to knees? Knees to lockout? Just curious.
For me its normaly floor to knees, or just poor positioning from bad habit (I tend to be too far over the bar when I miss a lift. Some methods I use to work on the launch or start of the lift is one and halfs, deficit pulls, and against bands.Quote:
Originally Posted by burlyman30
11/5/2013
Bench day
Body weight: 248
warmed up raw
bar x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 2
Added Metal JAck bench shirt
455 x 2 to a 2.5 board
535 x 1 to a 2 board
590 x 1 to a 1 board (another grinder)
At this point I think 590 / 600 is probably the absolute limit for my equipped bench. Mostly wanted to work on getting some heavy weight in my hands and work down to low boards. Not sure where to adjust the shirt to get it to touch like I'm used too. I don't mind having to grind out the 590 as I did get it in the end. No accessory work tonight. Probably get that in friday night.
Sounds similar to me. If I can lift it the first 6", the lift is as good as done. And there are times I am, like you, a bit too much over the bar and I can't even get it off the ground at all!Quote:
Originally Posted by Sorrow
One and halfs? Never heard of that. Do one full rep, then 1/2 rep and repeat?
I've heard the term deficit pulls, but have no idea what that is, either. Educate me in the PL lingo, brother!
For deficit pull (which is out 3rd movement on DL day) we stand on the 4" bumper plates and get to work. YOu have to get much lower to pull the weight off the ground, these are fkn brutal! For RE days, we're doing about 65% at 2x8 or 2x10Quote:
Originally Posted by burlyman30
Ugh. not sure I can bend down that far without altering my form completely, but I'll never know unless I try.Quote:
Originally Posted by O_RYAN_007
They're definitely a huge builder in DL strength for me. They're extremely difficult, but boy are they beneficial in improving my hip and glute strength!Quote:
Originally Posted by burlyman30
Yeah one and halfs I'll see if I can find a video of us doing. There's basicly two ways to do it
1) You setup and start a deadlift pulling to the top of your knees, then stop and reverse back to the floor, but as soon as you feel it touch bottom, you explosively launch all the way to lockout. Then return all the way to the floor. Thats one rep.
2) You setup like normal and perform one full pull all the way to lockout, then control the weight down pushing your hips back like normal, to the top of your knees. Then explosively pull back up too lockout. Then lower all the way to the floor. Thats one rep.
I usualy do option 1 to work my start. It provides a little stretch reflex to the hamstrings kind of like on the bench or squat. There may be a video of my doing them somewhere, I'll post it if I find it.
Deficit pulls,
I have the same issue with my knees going to far forward if Its too high. I figured out I could use thin sheets of plywood to change the height slightly. Small jumps at a time. But, it is very productive! By extending the total duration of the lift and being slightly out of position deeper then normal you really work the whole movement.
If I could just find 45s in a 30 inch diameter I wouldn't have a problem at the bottom. Lol
"Come on Tim, be an example man!"
Love it.
Today I'm testing out one and a halfs!
Just start with a moderate weight, don't over do it. And keep your back tight!Quote:
Originally Posted by VayneZ
Friday night accessory work:
incline press:
135 x 8
185 x 6
225 x 5 x 2
135 x 5 3 second pause at the bottom
135 x 5 3 second pause at the bottom
lat pull down wide grip
100 x 8
180 x 8 x 3
Machine flies
100 x 8
160 x 8 x 3
Seated rows
200 x 8
250 x 8
290 x 8
tricep press machine
100 x 10 x 2
Standing shrug machine
90 x 8
120 x 8 x 2
laying skull crushers
65 x 8 x 4
seated machine shoulder press
100 x 6
150 x 5
160 x 5
Adding volume little steps at a time. Making up for not doing deadlifts thuirsday. Mostly just looking to hit the odd angles I dont catch with my regular power movements.
saturday 11/9/2013
Squat session
warm up
bar x 5
150 x 5
240 x 3
350 x 3
440 x 3 add wraps
add metal king suit (no straps/used like a brief)
530 x 2
add metal jack suit
630 x 1
730 x 1 (straps up)
820 x miss
Suit locked up in the hole, I just couldn't get down the last inch I needed. Spent wy to much time in the hole looking and failed to come up. Reinforces my thought that 800 is my limit right now.
Off to chicago for some training for work next week. So I should be able to heal and recover then come back roaring!
I get sore just reading your workouts. Nice job.
Would you advise trying one and a halfs for sumo?Quote:
Originally Posted by Sorrow
Yesterday, was not ''that bad'' of a day.. In my head I wanted to build up toward 455 and then do 2 more sets or one and a half (not sure if that was a good idea).
When I got to 405, I managed to rep out til 9, wanted to go for the 10th rep, but could not.
Then, as I am used to do 455 for reps, I confidently went for my second rep and felt a deep DEEP sting in my lower back, and was like: ''that's it!''
Did some reverse hypers and stretches felt my lumbar crack back nicely. But I would have to wait next week, and maybe START with one and a halfs. Next week I wanted to go sumo though. Should I try them sumo, or wait 2 weeks and try them conventional?
I think its possible to apply them for sumo, but it would be better to find a more similar movement such as belt squats, or goblet squats.Quote:
Originally Posted by VayneZ
I would suggest something like the following:
warm up Normal in a conventional stance not one and a halfs, normal full range movement
bar (stretch a little)
135 x 8 x 2
225 x 5
Start one and a halfs
315 x 5
365 x 5
405 x 5
425 x 5 (if you can)
Then drop the weight down and do a 5 second deadlift, its what it sounds like you perform the deadlift taking exactly 5 seconds on the way up and 5 seconds on the way down. two sets of five reps.
315 x 5 x 2
You will probably be fried at this point but some core work, or shrugs could round out the workout. Then go kick back and let us know how ya did! And dont under estimate the 5 second pulls.. it can really fry you!
5 second pulls.... ohhh man that sounds so brutal!!! I don't even want to try those! Lol
Sorrow, with the pain I'm feeling right now, and the soreness in my lower back and traps... those 5 seconds scare me haha.
I will try them, depending on how my back feels by next week. If I feel GOOD, then I'll do your routine idea and just go conventional again. If not, I might just try them really really light and just focus on sumo's.
But really really sick idea! I wish my lower back would recover on time to go get fried :mad:
tues 11/19/2013
Bench session
RAW
bar x 5
135 x 5
225 x 5
275 x 3
335 x 2
375 x 1
415 x 1 PR
435 x 0 hanging monster minis, chest was super tight bailed on the attempt
close grip bench
315 x 10
floor press
185 x 10
225 x 10
275 x 5 tricep failure
Back down in it! Figured I'd start out with some raw work as it's been a while. Overall strength is still there but not taking anything to the chest for a month left my pecs really feeling the burn on the pause at the bottom. Was great night for everybody in my crew actually, lots of PR's for the boys.
Solid work brother!
415 raw!!! GEEZ!!! You are def no longer human bro!
Sorrow making 415 look like a walk in the park! Very nice!
Awesome lift brother!!!
Nice lift. Can't believe you went for more after that, as it looked like a true max.
Yeah that was all I had tuesday, my chest was fried! lol. Its all good, determine the weakest link, rebuild it..Quote:
Originally Posted by burlyman30
Thanks guys!
I haven't done any barbell bench for about 6 months, but I'm running out of weight on the dumbbell rack lately, so this is a bit inspiring for me to get back to the barbell again.Quote:
Originally Posted by Sorrow
11/21/2013
Deadlift training
1 and a halfs..
135 x 5
225 x 5
315 x 5
405 x 5
455 x 3
495 x 2
545 x 1
5 second deadlifts (5 count up from a lifting partner, 5 count down)
315 x 4 x 2
Grip was fried holding onto the bar this long today, really started tearing at my callus's. Didn't get to eat all day so I was kinda feeling like I was running on empty which is kinda what a meet feels like anyways. Not that I recommend anyone train like this as it sucks lol, and you shouldn't miss meals if you can help it. But sometimes work just is what it is. Solid day though, rest up and get ready to squat.
Is 545 your max, or just what you stopped at?
I'd love to give the 5 second DLs a try, but I pulled something in my back :(
545 is the most I've handled for a 1 and a half. My raw max is around 605.Quote:
Originally Posted by Cobalt
They are one hell of a finisher. Really feeling them today!
Because of this, in 2 weeks I will also finish with one and a halfs heavy, instead of rep range! 545 is just BEAST!
11/22/2013
odds and ends
incline press
135 x 8 x 3
standing hammer curls
65 x 8
45 x 8 x 2
Laying skull crushers
90 x 10
65 x 10 x 2
machine flies
100 x 8 x 2
Machine press downs
100 x 8 x 2
low angle cable crossovers
60 x 8 x 2
close grip cable press downs
110 x 10 x 2
Mostly wanted to stay light and just get some blood moving.
11/23/2013
Squat
bar x 5
150 x 3
240 x 3
330 x 3 add belt
420 x 3 belt and wraps
510 x 3
add jack suit
640 x 1 straps down
710 x 1 straps up light
825 x 1 hanging band assist (blues)
Wanted to get a feel for that 825 again after missing it, but didn't want to just dive right in after such a large jump, figured adding the hanging bands would let me feel it all at the top and help kick start out of the hole just in case. All in all felt good. Had to head to a birthday party so no extra work. I'll probably get the vids up after bench on tuesday.
Very nice, I'd love to see the vid. Working on my squats right now too.
Curious about your belt use at 330. I've never been a belt user, but I've been told I should pick one up with the higher weight that I've been getting in to. Is there a rule of thumb for using a belt at any specific weight?
I don't know that there's a good rule of thumb per se. I know the argument is that you can develop a stronger core by not using a belt, but honestly I I feel that using the belt helps me keep my back stable and focus more on my legs. When I'm going to use my suit I'm currently targeting the 700-800 lbs range for training sets, so why use up my back before I get to the heavy weights? And my coach always says you should add something as you climb up in weight, for me I usually shoot for belt 300, wraps 400, briefs/suit bottoms 500+. OR if I'm training raw when I get to the 500+ range I'll usually dial back the reps then use either hanging bands or a box to work on getting used to a new weight.Quote:
Originally Posted by Cobalt
My best advice would be to get a relatively thin flexible belt, and use it starting around 50% of your max and see what kind of a difference it makes. If your doing deadlift/heavy back work near your squat day it can help you get the extra reps in.
Sweet, thanks. I was definitely going to pick one up for DL's, but I had no concept for using a belt and squatting.
Strong numbers Sorrow, very strong.
11/26/2013
Bench day
warm up
135 x 5
135 + chains x 5
225 x 3
275 x 3
335 x 2
365 x 1
Add Jack bench shirt
465 x 2 @ 2.5 boards
500 x 1 @ 2 boards
535 x 0 @ 1 board (dumped it trying to get the last inch)
555 x 0 @ 1 board (This one felt off the whole way down, from handoff to the chest. Muscled it about 3 inches away from lockout but just didn't get enough of a kick start)
Danboo bar (PVC pipe that is flexible)
100 lbs x 8 x 2
I suck at these
Well not the day I was hoping for. I really wasn't on point today, but is what it is. Learn what I can and drive on. I'm going to have to do some schedule shifting due to thanksgiving.
And the squat from saturday:
Tim B 825 band assist squat - YouTube