My bench shirt arrived today, they said they were shipping a blue one, but I got a black one with a red back, which is even cooler You can see my coach wearing one of these shirts here, although it's a few sizes bigger...
Speed Bench Press(3 bands)
44lbs x 15 - no bands
44lbs x 6
88lbs x 3(4 sets)
88lbs x 3(4 sets) - close grip
CG Board Press(2 boards)
143lbs x 6
220lbs x 4(3 sets) PR
Rope Triceps Pushdown
60lbs x 12
70lbs x 8
60lbs x 10
Hammer Curls
44lbs x 8(3 sets)
Decline Sit-up
BW x 15(3 sets)
Comments:
-Board Presses are good, 231lbs next week, but will drop the volume on them.
-Tomorrow is gonna be hard lol, 407-418(185-190kg) Deadlifts for 3 sets of 4 reps. Not sure what equipment I'll be using though, suit bottoms for sure, not sure about belt or straps up or not. I'm guessing suit bottoms and belt, with straps maybe up.
-Deadlifting in equipment isn't that fun(unlike squatting), makes it hard to get a good big breath, and the belt digs in
Okay.... I just attempted to get my left arm into the sleeve of my Bench Shirt, WITH suit slippers...
EPIC FAIL!
It took me about 30 minutes, and I couldn't even get it past my elbow, about an inch away from that. It's damn tight! This shirt should give me a huge boost, I think I will bench over 300 at this comp possibly!
With my coach helping, the shirt should go on in less than 15 minutes though hah, but putting a bench shirt on by yourself is impossible...
3 weeks out from a meet, I have to be a PR machine every week until then!
For the boards we use phone books(yellow pages), not sure how thick they are, maybe 3 inches? I'm not good with guessing like that. 3 board(3 books) for me ends up being a bit less than half of my usual ROM since I have long arms, and 2 books is probably about 2/3 of normal ROM bench press, but done close grip.
I think it's impossible to get a bench shirt on without help lol! I can get into my suit though, suit slippers make that much easier.
I can get my katana on by myself, its just easier/faster with some help. I can get my suit/breifs on by myself no problem.
phone books? lol thats funny. Ive used foam for foam presses and that works pretty good, but boards are nice because you can adjust them to suit your needs.
Well be have 3 phone books, we use either 2, or 3 of them for less range of motion.
They are pretty much just like slightly softer boards lol, and I guess less jarring on the joints. You can also do half books, just open up the book and use half, my training partner benched 440lbs off half a book, which is maybe 1.5 inches or something.
I can get my suit on fine, takes ages without suit slippers though, buit with suit slippers i just move around and slide into it. but not the shirt no way lol, and I have small arms for my weight class I think, about 15". the 40 is MUCH tighter than the 42 f6 I used once, big difference hah. My arms are just too hyooge
Your katana must be way to loose hah!!! Get a tighter one for your next meet!
Deadlift using 31 Inzer HardCore
---suit on---
143lbs x 6
242lbs x 4
---straps up---
341lbs x 2
407lbs x 4(3 sets) PR
Speed Squats
44lbs x 5
143lbs x 3
176lbs x 3(7 sets)
Dumbbell Rows
115lbs x 5(5 sets) PR
Glute-ham Raises
BW x 8(3 sets)
Comments:
-Deadlifts were good today, I was finding it a bit hard to get a good breath still, but after the first set I forgot about it, it's not affecting my strength, just feels different.
-Next two weeks, doubles in full gear(just add belt). 440lbs next week, and 462lbs for the final week I think.
-The sets were hard, I could feel my speed slowing on the last reps, but form was good still.
-Last week of heavy assistance work this week, after this Saturday and Sunday, will go light on assistance work, and then cut out most of it in the final week of training.
-I'm thinking I'll open the deadlift on 462lbs, then go for 484lbs, and then 495lbs or 506lbs depending on how I feel.
Well be have 3 phone books, we use either 2, or 3 of them for less range of motion.
They are pretty much just like slightly softer boards lol, and I guess less jarring on the joints. You can also do half books, just open up the book and use half, my training partner benched 440lbs off half a book, which is maybe 1.5 inches or something.
I can get my suit on fine, takes ages without suit slippers though, buit with suit slippers i just move around and slide into it. but not the shirt no way lol, and I have small arms for my weight class I think, about 15". the 40 is MUCH tighter than the 42 f6 I used once, big difference hah. My arms are just too hyooge
Your katana must be way to loose hah!!! Get a tighter one for your next meet!
You guys both need tighter gear!!!!
thing is, it still takes 350lbs to touch, more if i jack the shirt. I have the opposite problem from you, for my weight my arms are to big, that is where the shirt is hard to get on. Once i get the thing over my forearms/biceps then its real easy. i dont know how big they are, my forearms are probally over 16 and biceps well over 17 though.
thing is, it still takes 350lbs to touch, more if i jack the shirt. I have the opposite problem from you, for my weight my arms are to big, that is where the shirt is hard to get on. Once i get the thing over my forearms/biceps then its real easy. i don't know how big they are, my forearms are probably over 16 and biceps well over 17 though.
I'll test the shirt this Saturday, I'm guessing I'll need about 110-120kg to touch so 242-264lbs. I hope it doesn't need too much too touch hah, but going that I can touch 198lbs in a 42, i should be able to touch atleast 250 in a size 40. I should open on 264, maybe 253 if i cna touch that, we'll see this Saturday.
My forearms are like 12-12.5 inches, with like 15 inch arms. My thighs are around 24inches(calves 16). That's decent I guess, I need more mass in my arms though hah
Powerlifters don't need massive legs I don't think, the power comes from having a huge ass!
if it wont touch, do lots of reps in it, put some water on it to loosen it up too and work on your arch (oh wait.. your in the ipf !)
power is from everywhere in powerlifting, trust me, as you squat goes up your legs are going to grow my legs are 27 inches around which is not that bad considering that i hold 0 fat on them.
if it wont touch, do lots of reps in it, put some water on it to loosen it up too and work on your arch (oh wait.. your in the ipf !)
power is from everywhere in powerlifting, trust me, as you squat goes up your legs are going to grow my legs are 27 inches around which is not that bad considering that i hold 0 fat on them.
Yeah I know, I was just saying that as I was talking to my training partner yesterday, and his legs aren't small, but he doesn't think they are big either(probs 28" tho lol), but he squats and deadlifts like 630, and has a giant ass hah, like he has glute implants hahahahhaa.
I think I'm looking at 16 inch arms and 26 inch legs once I make it into the 90kg class hehe, couple years away though I think.
Quote:
Originally Posted by MindPower
Nice PR's again
Your yellow pages must be huge, I just measured the one here in the office its about 45mm thick (~1.75 in.)
Thanks,
And as I said, I'm shit at guessing these things, my yellow pages might be the same size as yours hah.
my hamstrings and low back grow, ass does a bit, i need to put more size on my ass so my gear fits better haha.
you already weigh 184bs.. thats only like 15lbs! Mind you, t took me a bulk up to 245 or so to be happy with the amount of muscle/leaness i have at 210lbs. Muscle gain comes along at a good rate if you keep powerlifting.
Yeah but competing in the 90kg class, I'll train at like 94kgs(207), and cut down for each meet to be a full 90kg lifter. So thatslike 25lbs almost.
In that way, I'm not even a full 82.5kg lifter lol, as I don't have to cut any weight, I'm probably 82.5kgs in the morning I bet. I'll stay at the 82.5s as long as I can, until it becomes too much effort to cut the weight, prob some time next year.
I want to keep the weight class jump as my "ace in the hole" if you get what I mean. Like my gains will continue now even if I stay in the 82.5's, but say when i get to maybe a 665kg total(EII) they might slow heaps, and then I can jump a weight class to kickstart big gains again. I'd like to total 665 next year before I jump weight classes I think, I'll probably give it the full 2009 in the 82.5kgs, as theres a break with no meets at the end of each year where I can focus on bulking up a bit. I'm shooting for 570kg total this meet in 3 weeks, and 620kg total at the end of the year - that's my goals now.
I've gained a couple pounds so far, and it feels as if I'm leaner, with more muscle too since I started training powerlifting, its good hah.
Also I juts noticed I have some red dots or something on my chest/neck area, I think they might be burst blood vessels from yesterdays deadlifts Next time maybe I'll get one in the eye, and get those devils eyes hahahhaha
Bench Press
44lbs x 8
165lbs x 3 ---shirt on(40 fury)---
143lbs x 3 no touch
187lbs x 3 no touch
242lbs x 1 no touch
264lbs x 1 no touch, head off bench ---put water on shirt---
286lbs x F touch! head off bench
286lbs x F touch! head off bench
Board Press(2 boards)
220lbs x 4(2 sets)
NG Lat Pulldown
120lbs x 12(3 sets)
Hammer curls
30lbs x 12(3 sets)
Comments:
-This new bench shirt is a killer! We were having a bet to see what could touch, I said 120kg, Tim said 115kg, my coach said 130kg, and damn him he was right!
-120kg(264lbs) was still a few inches from the chest I think but came up well, all the reps before that barely moved lol After this rep my coach just said "We aren't concerned with what you can press out now, we want to know what will touch your chest"
-On the first 130kg touch, I could hear the shirt "clicking", meaning some stitching was coming undone, which is good, and in 3 weeks time It should loosen up a bit. After all this is a 100% brand new shirt
-The first 130kg my head came up and I didn't think about it, second time I was sorta thinking "keep head on bench", but pretty soon after i started lowering the bar my head just popped up lolz
-I've widened my grip to the maximum legal grip now with index fingers on the rings, I think I'll bench like this from now on. I started narrowish, moved to ring finger, then middle finger, now index finger full grip.
-I hope I can touch 275lbs in this shirt after I have "broken it in", and then I can open on that lolz
-I have narly scarring from the shirt lolz, down the back of my arms on my triceps, under my arms, my front delts, and a pretty big line cutting across the middle of my chest, might take a photo of it too later lol
-Bench Shirts are not as fun as squat suits and knee wraps for sure!!!
-Benching in a tight shirt scares me a little bit, I'll be happy if I can get a good rep with this shirt in my meet, which means 130kg(286lbs)
Squat
---suit(31 inzer hardcore) on, straps down---
143lbs x 6
---straps up---
187lbs x 4
264lbs x 3
---knee wraps + belt on---
308lbs x 1
341lbs x 4
---suit bottoms only---
286lbs x 8 - oh noes! the equipment is gone!
GHR's
BW x 8(3 sets)
Comments:
-Didn't go too hard at it today like I thought I would, maybe good since I was pretty tired hah
-Coach said take it a bit easier this session so I don't peak early, and next 2 weeks will go really heavy
-2 more squat sessions before the meet, it's PR time again starting next week, probably 385+ for doubles but I'm not sure exactly what numbers haha
Speed Bench Press(3 bands)
44lbs x 6
88lbs x 3(4 sets)
88lbs x 3(4 sets) - close grip
CG Board Press(2 boards)
187lbs x 4
231lbs x 3(2 sets) PR
Rope Triceps Pushdown
50lbs x 12
80lbs x 8
80lbs x 6(2 sets)
Hammer Curls
39.6lbs x 10
39.6lbs x 8(2 sets)
Power Cleans/High Pulls
143lbs x a few triples, did one push press, some power cleaned, some high pulled
Comments:
-Assistance night Tuesdays are, so nothing exciting here.
-Worked hard on the board presses
-2nd last deadlift session tomorrow, will work up to 440x2 in full equipment! 18 days until the meet
The current records keeper(the guy i replaced for rankings) makes alot of mistakes and it's annoying people, and he does alot of good work in other areas, so I can take some of his workload since I have a shitload of free time and I don't make many errors in things like that.
I need to learn a bit about records rules first, but I will probably take over that job soonish.
My right shoulder is sore from those power cleans etc... GAY!!, It should be gone by Saturday, and if it isn't then, Oh Well, it isn't going to affect my lifting anyway, and the 5 days off before the competition should heal everything well!
You can see my coach wearing one of these shirts here, although it's a few sizes bigger...
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