| Oly/Strongman/PL Training Logs The title says it all. |
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10-12-2007, 08:57 AM
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#331 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,708
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10-12-07:
SSB Squats (bar as 45lbs):
165x3x3
185x3x2
Deadlifts:
340x1
370x1
385xmiss (missed around 2" from lockout. I'll get this in 2-3 weeks. I'm thinking trap bar next week)
375x1 (5lb pr. pretty easy)
315x5
Axle Press:
135x3x3
Face Pulls: 4 sets
Sam told me the 370 was real fast, and to try 385. If it had been 380, i would have gotten it. I kept pulling for probably 10 seconds, but couldn't lock it out. It will fall in a few weeks though.
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10-12-2007, 10:29 PM
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#332 (permalink)
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Purgatorio
Join Date: Oct 2002
Posts: 4,095
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Quote:
Originally Posted by Alcoholiday
Sam told me the 370 was real fast, and to try 385. If it had been 380, i would have gotten it. I kept pulling for probably 10 seconds, but couldn't lock it out. It will fall in a few weeks though.
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Trap bar will help, the yoke squat is a good idea. How much is your empty yoke? At Grahams its 460 empty. Thats quite fun to walk with the first time around :p
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
Mod at Strengthmill
TruVision Motion Analyst
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10-12-2007, 10:54 PM
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#333 (permalink)
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back at it
Join Date: Jul 2006
Location: Maryland
Posts: 1,866
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385 missed 2 inches from lockout... Do some snatch grip deads and deads from a deficit next week and youll get it the following
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10-13-2007, 12:49 PM
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#334 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,708
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Quote:
Originally Posted by GqArtguy
Trap bar will help, the yoke squat is a good idea. How much is your empty yoke? At Grahams its 460 empty. Thats quite fun to walk with the first time around :p
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It's weird. i can rack pull 405, but can't lockout 380? I think i'll only use rack pulls for reps, and do straight pulls like trap bar, or something for main lifts.
my empty yoke is only 130 i think. The one at Chad's is 330 empty i think. It's ridiculous too, the cross bar is a thick bar, so it makes it very uncomfortable. |
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10-13-2007, 12:52 PM
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#335 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,708
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Quote:
Originally Posted by bigDman
385 missed 2 inches from lockout... Do some snatch grip deads and deads from a deficit next week and youll get it the following
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yea, it was a crazy pull. i strained on the thing for 10 seconds. I guess it's good that i was still able to drop down and hit a pr pretty easy. I'm pretty sure if my glutes fired a little better, i would have gotten it as well.  |
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10-13-2007, 01:33 PM
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#336 (permalink)
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Powerlifting
Join Date: Jun 2005
Posts: 6,321
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Rack pulls dont mimick the effect of regular deads.. thats why I like stiff leg rack pulls much better (or at least semi stiff leg).
What shoes where you wearing? I cant lock out anything without my chucks for some reason. Also, if you point your toes out a few degrees lock becomes easier for most.
Nice PR though, I see 405 comming pretty soon.
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10-13-2007, 01:55 PM
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#337 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,708
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Quote:
Originally Posted by Frank.S
Rack pulls dont mimick the effect of regular deads.. thats why I like stiff leg rack pulls much better (or at least semi stiff leg).
What shoes where you wearing? I cant lock out anything without my chucks for some reason. Also, if you point your toes out a few degrees lock becomes easier for most.
Nice PR though, I see 405 comming pretty soon.
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i was pulling w/ chucks on.
i've only done rack pulls like twice in the past year. So, i think i just need to keep doing what i'm doing. It seems to be working just doing things like pulls off the floor for reps, and then going to singles for a few weeks, etc. |
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10-13-2007, 02:05 PM
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#338 (permalink)
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Powerlifting
Join Date: Jun 2005
Posts: 6,321
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yep, your numbers are going up great, i wouldnt to change much if anything.
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10-14-2007, 12:17 AM
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#339 (permalink)
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Purgatorio
Join Date: Oct 2002
Posts: 4,095
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Quote:
Originally Posted by Alcoholiday
It's weird. i can rack pull 405, but can't lockout 380?
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Thats because rack pulls dont do much for your DL 
Quote:
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my empty yoke is only 130 i think. The one at Chad's is 330 empty i think. It's ridiculous too, the cross bar is a thick bar, so it makes it very uncomfortable.
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Yeah thats good shit. Start walking with that shit. Squats will feel so much easier afterwards. Even holding in front of you like a front squat will rock any BS from FSing.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
Mod at Strengthmill
TruVision Motion Analyst
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10-14-2007, 01:08 AM
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#340 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,708
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you mean walk with it in a front squat position? or in a zercher position?
dude, you need to start a strongman training log over at SM or here.
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10-14-2007, 11:10 AM
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#341 (permalink)
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Purgatorio
Join Date: Oct 2002
Posts: 4,095
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Quote:
Originally Posted by Alcoholiday
you mean walk with it in a front squat position? or in a zercher position?
dude, you need to start a strongman training log over at SM or here.
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No, just holding it, or squatting it as you put it. Either will desensitize you to heavy weights and make youre current max attempts feel light from the beginning, giving you more confidence in the lift and letting you use more energy through the sticking point.
Its little secrets like these as to why I cannot keep a log :ninja:
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
Mod at Strengthmill
TruVision Motion Analyst
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10-14-2007, 12:02 PM
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#342 (permalink)
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Powerlifting
Join Date: Jun 2005
Posts: 6,321
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Like I said earlier, rack pulls are almost useless for the deadlift ive found. But.. stiff leg rack pulls help tons as it mimicks the position of the deadlift much better  |
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10-14-2007, 12:24 PM
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#343 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,708
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Quote:
Originally Posted by GqArtguy
No, just holding it, or squatting it as you put it. Either will desensitize you to heavy weights and make youre current max attempts feel light from the beginning, giving you more confidence in the lift and letting you use more energy through the sticking point.
Its little secrets like these as to why I cannot keep a log :ninja:
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gracias.
do it bitch! |
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10-17-2007, 03:05 PM
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#344 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,708
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10-17-07:
Shoulder Warmup:
3bd press:
185x2
195x1
185x2
155x8
DB Rows:
up to 95x15 (pr)
Plyo jumps:
15 jumps
Working on tri strength and foot speed to get under presses faster.
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10-17-2007, 10:58 PM
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#345 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,708
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lots of prehab stuff today.
Lots of hip mobility, shoulder warmups, foam rolling, and tennis ball rolling.
plus, some intervals on the bike.
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10-18-2007, 09:51 PM
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#346 (permalink)
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PEELEing :o)
Join Date: Sep 2006
Location: Connecticut
Posts: 5,840
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Zach, excuse me for my ignorance, but do you compete? PL or Oly?
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Life's a Journey ... Enjoy the Ride!
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10-19-2007, 09:11 AM
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#347 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,708
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Quote:
Originally Posted by UConnJulie
Zach, excuse me for my ignorance, but do you compete? PL or Oly?
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i actually am planning on competing in the next strongman contest that is held at my level. I train w/ Chad Coy's crew in kokomo once a week.
once my strength is up some, i can see myself doing some PLing competitions as well, but strongman comes first. | |
