Ive seen that same shit happen at meets before, at one meet I was at the dude droped it and they had to call an ambulance for the spotter because his foot was broken. I love monolifts + chains lol.
the fact that lanky dude squatted 500lbs in the ballpark of depth is pretty impressive, ya the form wasn't good. But if i moved more weight like that, id find a way to make it work hahah
Box Squats
Bands: 2 pairs of blues (~385lbs tension)
62.5kg x 3
102.5kg x 3
122.5kg x 2 (~655 at the top)
142.5kg x 2 (315lbs + ~385lbs = around 700lbs at the top)
x2
x2
x2
x2
Power Squats (machine as 60kg)
100kg x 8 (220lbs)
140kg x 8 (308lbs)
180kg x 8 (396lbs)
x 8
200kg x 8 (440lbs)
Notes:
- Squats felt good today. Fast considering the tension + weight. This is week 1 of a 3 week band cycle, pretty similar to a westside circa max phase.
- Power squats done almost like a good morning, really sitting back and putting the empisis on glutes/hamstrings. When I have done them in the past I have done them more for Quad work, but I think I need to bring up my glutes especially.
- Rest day tomorrow, bench lockout on tuesday.
a little sore from the squats likely because the eccentrics where faster. I think this program is going to get my squat moving again which is much needed.
new guy training with us starting tomorrow which is good. We now have 5 lifters (4 competitive powerlifters). I do all the programming for everyone so if we suck its my fault haha.
cg bench
62.5kg x 10
82.5kg x 5
102.5kg x 5
add reverse blues
142.5kg x 5
182.5kg x 5
192.5kg x 5
202.5kg x 5
add 3 board
222.5kg x 5
232.5kg x 5 (513lbs)
declines
100kg x 3
127.5kg x 8
x 8
rolling db press on floor
35 x 12
45 x 12
50 x 12
notes
- bench felt good today. was starting to get really explosive on the heavy 5s on the bench.
- declines will start to get heavy soon, just starting out a little lighter on them.
- for the first time in a while my triceps seem to be recovering between workouts. hopefully this continues.
also, now moving heavy deadlift day to tuesday to allow for an extra day of recovery for sunday.
ive said it many times, but i am really looking forward to this training cycle. 3 of us are using fairly similar weights and we will make sure there is no slacking haha
also, now moving heavy deadlift day to tuesday to allow for an extra day of recovery for sunday.
ive said it many times, but i am really looking forward to this training cycle. 3 of us are using fairly similar weights and we will make sure there is no slacking haha
Jealous.
I probably don't lose as much as most people by training by myself, but I really bet I'd see a boost with someone (especially someone stronger than me). I know I did when I had that a year or so ago.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
conventional deads
60kg x 5
100kg x 5
140kg x 1
180kg x 1
200kg x 1
232.5kg x 2 (~512lbs)
187.5kg x 3 (~413lbs)
x3
x3
x3
x3
x3
x3
x3
stiff legs
100kg x 8
110kg x 8
x 8
bentover rows
92.5kg x 8
x8
x8
arch back good mornings
102.5kg x 8
x8
x8
pulldowns
3 sets
notes
-Ive got the flu so everything was brutal today, but made it through.
i ripped up my hand today pulling pretty bad. Should be fine for next week though, Ive never had any grip problems because my hands are made for someone 5x my size but im treating it as a weakness as I think if i can find a way to clamp the bar harder I won't ever rip up my hands. If we use a thick bar for pulls I never rip my hands apart because I can actually grip it better, but no contests use a thick bar for deads.
This deadlift program is brutal. Its more or less the coan-phillipi program based on a goal weight of a 680lbs raw gym lift. The accessory work we took a little lighter today because we are new to the program, but as always the plan is to crank it up. I want to hit 400+lbs on the stiff legs and good mornings by the end.
This summer is going to be a great one for lifting, no contests planned, just going to get a hell of a lot stronger. Everything has came togethor and all the powerlifters are finally training together with training methods that dont completley suck.
Im taking my BW down to 230lbs. Going to lower my cals a little and add in 2 conditioning workouts per week.
Going to be fun stuff for conditioning, I have a pulling harness so ill pull my car around for alot of it. also will flip/drag a tire.
I think it could actually improve my lifts.
I want to move down a weight class (220s) so i need to be around 235. I dont carry enough muscle mass to be competitive in the 242s just yet (where i would need to be around 260).
yeah, at least got in some volume so it wasn't a complete write off haha
bench
bench
62.5kg x 8
82.5kg x 5
102.5kg x 5
add 3 board
142.5kg x 5
162.5kg x 5 (360lbs)
add shirt
add 4 board
182.5kg x 3 (401lbs)
202.5kg x 2 (447lbs)
222.5kg x 2 (491lbs)
242.5kg x 2 (535lbs)
Inclines
62.5kg x 6
95kg x 8 (210lbs)
x 8
notes
- was rushed and had to get through workout quick. I thought i would be able to do more to 4 boards seeing as ive done that much for a single off of 2 boards before. Guess its a weakness I need to fix.
- high band tension squats tomorrow
box squats
bands: 2 blues, 1 green (approx 500lbs tension)
62.5kg x 2
102.5kg x 2
add briefs
112.5kg x 2
122.5kg x 2 (~770lbs at top)
x2
x2
x2
x2
Power Squats (sled as 60kg, weighs much more i suspect)
100kg x 5
140kg x 5
200kg x 8
220kg x 8
240kg x 8 (~529lbs)
notes
- squats felt solid. next week tension goes up. next week is the final week of the heavy band phase. I really like working with heavy tension.
- power squats we do as almost a good morning, they really hit the back/hams/glutes hard. Will be keeping them in the next 10 or so weeks most likely. I have no doubt the weights are going to improve on them.
- rest day tomorrow.
we have one of these at my kokomo gym. I thought they were a real weird movement. I only did them once and did something like 200lbs+ the sled for reps is all. I can see how they'd be a good accessory movement though.
I have a scary story about one, but won't tell you, b/c it will probably freak you out. haha
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Kind of, our machine is one of the old school ones, kind of like this one but more upright:
Although I do them like Jim does them (not like the guy in this video), kind of like a good-morning squat. I imagine quite a few things could go wrong, but we have safteys on + a spotter on each side.
i can handle it.. ive heard of a guys knee failing and getting crushed and needing a knee replacement.
the guy i train with was doing those w/ 1100 or 1200lbs i believe. He did a few reps, and went to rack it. It's one of those racks where you press on the foot pedal and it moves the rack over for you to set on it. The spotter pressed on it, but it didn't go all the way over. When he went to rack it, it missed the rack, and he basically went into a full squat position with it, and jacked up his lower body. this was someone he's trained with for years too, so it wasn't someone inexperienced... just an accident.
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ya stuff like that can happen, ours has safteys as well as 2 handles to support (rack) the weight, each spotter uses one, so as long as they both dont miss ill be fine haha
bench
62.5kg x 8
82.5kg x 5
102.5kg x 3
122.5kg x 3
142.5kg x 3 (315lbs)
add reverse blues
182.5kg x 3
212.5kg x 3 (468lbs)
222.5kg x 3 (496lbs) (spotter touched 3rd rep)
222.5kg x 3 (496lbs) good
add 3 board
242.5kg x 2 (535lbs) pr, but wanted 3 reps.
bb declines
62.5kg x 8
132.5kg x 8 (291lbs)
x 8
Floor rolling DB presses
45 x 12
x 12
notes
- wanted 3 reps with the 242.5kg set, but the second rep was max effort. never done it for a double though.
- declines where easy, dropping to 5s next week.
- rest day tomorrow
- I have to leave the place im at, at the end of the money and couldn't find anything reasonable.
- I didn't have a job secured (the one i was going to get, company had to downsize bigtime)
In the span of about 2 hours, me and my girlfriend finally found a place to live thats way nicer then where we are at now - at $200 less per month. Its even got a fireplace and huge BBQ, im moving up! LOL and I also got a good paying job for the summer. Girlfriend also got a got paying job.. so 2 good incomes, no kids and cheap rent makes me happy
sounds like you got your shit sorted, front and back...
I don't get it.
You're training is looking good frank, keep it up.
Good to see you doing goodmornings again.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
yeah ill be doing them the next while, i really don't think they are going to help my squat at all with how I squat, but they may help my deadlift. I hope to get to 450-500lbs for reps at least on them before my next contest.
They do murder my elbows though because you cant good morning with a high bar position like i squat with.
bench
62.5kg x 8
82.5kg x 3
102.5kg x 3
122.5kg x 3
add 3 board
142.5kg x 3
172.5kg x 3 (380lbs)
add shirt (still to 3 board)
182.5kg x 2
202.5kg x 2
212.5kg x 2
222.5kg x 2
232.5kg x 2 (513lbs)
Inclines
62.5kg x 5
100kg x 8 (220lbs)
x 8
notes
- ive lost some weight and my shirt is way big. same shirt one size smaller should be here soon.
- heavy high tension squats tomorrow which im looking forward too.
box squats
bands: blue, blue, green, purple (~570lbs tenson)
warmups with each band x 5
62.5kg x 1
add briefs
102.5kg x 2
112.5kg x 2 (~820lbs at top)
x2
x2
132.5kg x 1 (~862lbs at top) - easy
147.5kg x 1(~894lbs at top) - pretty slow
152.5kg x 1(~906lbs at top) - grinder
power squat machine (machine as 60kg)
200kg x 8
220kg x 8
260kg x 8 (572lbs)
notes
-last week of the heavy tension squats. Hit my goal weight on the last set.
-squats where decent today. I was more worried about our shitty monolift breaking then missing the squats haha.
-power squats are up some too, the last set was brutal. These have been moving up steadily. I think 280kg x 8 will happen next week.
- rest day tomorrow then we are onto a higher volume 3 week phase for the squat as well as a very high intensity and overload 2 week phase for the bench. Should be good. No contest for another 5 months at least so we are just trying some new things.
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