__________________
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
to close together, not enough time to improve. Id have to start my deload in like a week to compete in that contest (i like a 3 week deload) and i dont think ive put a significant amount on my total yet, actually it would probably be down as i got to spend a few weeks to get accustomed to free weight squats again.
oct/nov will be my next meet. Ive already started the diet for it (im going 220) and currently almost 1/2 way through the 'phase a' training cycle
with my squat form - high band tension works great for me. The 'grounding' effect of the bands (IE enough tension makes it feel like you are using a smith machine) don't effect me as much as others because my bar path is so straight. So for my next meet I may try a more west-side approach to the squat and focus on box squats in a circa-max phase (but nothing like the tension I just finished, thats something to do like 1x per year i think).
237lbs this AM. 7 more lbs to go before I am at my goal. This is the leanest ive been in some time. My plan is to get to 230lbs then eat my way up to 235-237 before my next meet.
diet
m1
2 scoops protein
fruits
2 cups plain yogurt
m2
Steak and Chicken
3 eggs
m3
Steak and Chicken
cup of rice or some potatos
m4
2 cups milk
fruits
almonds
cheese
very girly diet, I know. then on high days (every 4th day) I add in some extra carbs. If strength starts to drop down ill add some more food. I have 7 more weeks before I want to be at 230 and if i drop to fast I loose strength. So about 1lb a week.
cg bench
62.5kg x 10
82.5kg x 3
102.5kg x 3
122.5kg x 1
147.5kg x 1
add reverse blues (worn out blues, not same as last week)
182.5kg x 3
222.5kg x 2
add 3 board and loose shirt
242.5kg x 3
262.5kg x 3
282.5kg x 3
add reverse greens
302.5kg x 3
322.5kg x 2 (711) missed 3rd 2 inches shy
declines
62.5kg x 5
102.5kg x 5
142.5kg x 5 (315)
x 5
rolling DB presses on floor
45lbs x 10
55 x 10
notes
- first week of the overload phase in the bench. Next week will be the last week of it. The point of it is to feel heavy weights in my hands. I realize this breaks the '10% overload' rule, but in the past I did it with some pretty good results. Got to keep it to about 2 weeks though or it just becomes to much.
- feeling strong even with less body weight. My shirt is loose as hell though, new one on the way a size smaller.
- deads on thursday
low box squats (11 inch box, raw)
62.5kg x 8
102.5kg x 8
142.5kg x 3
182.5kg x 3
202.5kg x 3
222.5kg x 3
242.5kg x 2 (535lbs)
pec dec
3 sets
pushdowns
3 sets
cg pulldowns
3 sets
15 minutes working on bench setup with 130lbs.
notes
- squats where a joke, left a little in the tank. thinking of doing an ipf meet this summer and wanted to see how hard that extra depth is to get.
- just got some blood moving in everything else.
- heavy deads tomorrow
looks like the contest might be as soon as july, training wise ill be forced to change some things up if this is the case. weight wise i should be fine to make the 220s, I could make the 220s right now if i cut weight.
im getting a camcorder here pretty soon, so ill be taking video of most of my training. Will be interesting to see myself lift as I only really have a handful of times.
conventional deads
70kg x 3
100kg x 3
140kg x 1
180kg x 1
220kg x 1
265kg x 2 (585lbs)
220kg x 3 (484lbs)
x3
x3
x3
x3
x3
stiff legs
140kg x 8
x8
x8
pulldowns
185 x 8
x8
x8
bb rows
100kg x 8
x8
x8
good mornings
122.5kg x 8
x8
x8
notes
- deads felt solid. speed sets where heavy, more like RE work today. We wanted to do 470lbs but somehow that was to complicated to put on the bar, and 220kg is exactly 5 plates..
- next week is last week of the first phase of this deadlift cycle, 610 x 2. All deads are done with just a belt, too. My best raw pull is 623 x 2 raw (628 x 3 in gear in gym, 661 at contest). I realize alot of people dont like pulling for reps, I drop the bar after every rep and re-set very quickly and ive found it to put lbs on my dead.
- going to take a full rest day tomorrow.
- im down to 234-235lbs now. I want to get to about 230lbs so a cut to the 220lbs class is easy.
bench
62.5kg x 8
82.5kg x 3
102.5kg x 3
122.5kg x 1
add 2 board
142.5kg x 1 (315lbs)
add shirt
182.5kg x 1 - 3 board
192.5kg x 2 - 2 board
202.5kg x 2 - 2 board
212.5kg x 2 - 2 board (470lbs)
inclines
60kg x 5
105kg x 5 (231lbs)
x5
notes
-bench is weak as shit right now, not sure if its because my shirt is waaay to loose on me now or something else.
-bit of a disappointing day, but i think things will pick up soon.
-squats tomorrow
I thought I remember you saying a while back that when pulling for reps you just touch the weight to the ground and go again. You reset each time?
__________________
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
I have been reseting every rep this training cycle, I usually do not. I do the rep, control drop it down (in a contest they wouldn't like it. but i never let go). Then I take another breath and 're-pump' my legs and pull again. I never let go of the bar, but they are paused and i'm getting none of the stretch reflex.
I don't know if this is going to carryover better or worse to my contest pull, time will tell. Next week i have planned 610lbs x 2 and by that Ill be able to tell the effectiveness of the program fairly well. I want to pull 300kg/661lbs in the gym raw. That should set me up fairly nicely for around a 700lbs pull in the contest.
mind you, the contest got moved to july 25th by the looks of things.. so my whole training cycle is pretty much fucked. I wanted 12 weeks to do special excersices to help with the lockout but now i'm down to 6 weeks for that, 2 of those I will have to deload. Can't complain just have to adapt. With the shortened break ill be aiming for a 2000lbs total @ 220.
Just the fact that you've changed what you normally do will have a positive effect I think.
I like the touch and go style, I can get more reps out that way. Plus I like the fact that your back is under constant tension that way, rather than pull,relax,pull,relax.
__________________
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
I like to keep the "dead" in deadlift, so I do mine dead stop, but I don't take much time at all between reps.
I think if you touch and go them:
1. you're not training breaking the bar off the floor explosively, so you'll be shit at it
2. you're making the lockout easier, so your not training it as hard, so you'll be shit at it
3. you're practicing bad technique, so you'll be shit at technique too
Pretty much getting less work into the body, aswell as probably worsening technique.
I dont think it really matters much for me, the only problem ive ever had for deadlifts is the last 2-3 inches. The second rep doesn't look like the first anyway when I pause. I am just changing things to see what happens. Ive gone from a 400lbs pull to 661lbs pull just using touch and go, so it does work
today
me squat
week 1/3 of squat volume phase
squats
60kg x 5
100kg x 5
add briefs
140kg x 3
180kg x 1
220kg x 1
240kg x 5 (530lbs)
260kg x 3 (575lbs)
280kg x 3 (617lbs)
300kg x 3 (661lbs)
260kg x 5 (575lbs)
reverse hack machine squats (machine as 60kg)
260kg x 5 (573lbs)
300kg x 5 (661lbs)
320kg x 5 (705lbs)
notes
- squats felt solid, getting used to the straight weight again wasn't bad. was comming forward on my toes a little at the top but i think i fixed it.
- next 2 weeks will be higher volume squat work, then ill do a more intensity based mesocycle hopefully working up to a new squat PR.
- wore new briefs today (modified metal ace) and i'm positive they will give me more carryover then the groove briefs ive been using under my suit (also an ace).
- dropped the reps on the reverse hack machines, first time working with 5 reps. the machine is out of room for weight so we need to add bands or a barbell over the top now. If nothing else, having 700+ on my back for an extended period is going to help.
- next 2 days off most likely, i'm moving so i have lots to do.
Looks like there is a decent chance of the gym i go to is going under. I can't say i'm surprised as its dirty, to expensive and is in a bad location.. But it is a great gym for powerlifting as they have a monolift, lifting platform, real powerlifting bars, multiple squat racks/squat stands, tires, etc.
The only people that go there are either serious powerlifters or bodybuilders so its not much of a market.
If this happens i'll be making an offer on some of the equipment most likely and start my own gym, nothing fancy just the basics. Ill rent a garage or something (looked into this and its not to expensive). Even if they wont sell me the equipment at a good price, Ill buy a squat rack, a bar and some more weight (have some already) and ill build a monolift attatchment for the rack.
This could work out really well. Ive wanted my own gym for a long time and this may be a good time to get equipment. We have 4 consistant members to our crew, maybe we can recruit 1-2 more.
Having your own gym would be sweet. Can you split the cost of renting/whatever with the other guys in your group?
Simon, I don't see how pulling touch and go makes the lockout easier. Off the floor, yes, but not lockout. Also, remember that in competition, you pull with a suit, so off the floor isn't what you're worried about. If it is, do speed pulls (like I've been doing). Speed pulls will also help with your technique issue.
Besides, you can lift more weight or hit more reps with the same weight pulling touch and go (I find).
__________________
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
Well, if it's easier off the floor, then it will be easier at lockout too. You'll have more energy to lock out, you'll come off the floor faster, and carry more momentum to lockout with.
Having your own gym would be sweet. Can you split the cost of renting/whatever with the other guys in your group?
Simon, I don't see how pulling touch and go makes the lockout easier. Off the floor, yes, but not lockout. Also, remember that in competition, you pull with a suit, so off the floor isn't what you're worried about. If it is, do speed pulls (like I've been doing). Speed pulls will also help with your technique issue.
Besides, you can lift more weight or hit more reps with the same weight pulling touch and go (I find).
I think my PR with breifs + wraps is 700 x 3, but they where all a good 4 inches higher, I have really worked on my depth since then. I get pretty good carryover from knee wraps (~50lbs i imagine) so I think im stronger then ever. In 2 weeks ill give 705 x 3 a go.
Yeah we could split the rent cost, I want to be able to own 100% of the equipment incase something goes wrong though. I hope it happens, I will have my own gym eventually.
Quote:
Originally Posted by Simon C
Well, if it's easier off the floor, then it will be easier at lockout too. You'll have more energy to lock out, you'll come off the floor faster, and carry more momentum to lockout with.
Somewhat, but I do touch and go for 3+ reps so by the end I assure you lockout is a real bitch.
Quote:
Originally Posted by Alcoholiday
i used to like touch and go, but i like simon's way better because it's harder. Touch and go does have it's place though
Doing say 400 x 3 touch and go vs paused, yes touch and go is going to be a little easier. But whats if with the same effort you are getting 400 x 5 with touch and go? Your upperback, grip, glutes etc are all getting more work then if you did them paused.
Ill switch back and fourth and go by whats working for me, if this cycle of paused reps is successful ill keep them in until it isn't anymore.
Quote:
Originally Posted by tkinsley
Hmmmmm.... where in the grand scheme of Alco's life does that occur? You are slacking, mister.
Hi Frank!
hahahaha
Hi!
today -
no training.
Ive been moving all of yesterday and today and am finally moved in. I have all of 5 things I have to move but my girlfriend has 3 uhalls full so needless to say ive been extremely busy moving old ass furniture from my 3rd floor appartment to a basemet. Not to mention having to clean my old place top to bottom to get my deposit back.
I'm fully beat. I'm about 90% sure tomorrow (bench lockout) we are going to take it easy as we just finished our first bench cycle (doubles off of various boards). Not to mention thursday is a very heavy pulling day.
off to unpack a million things, none of them cool.
also, weight was at 233lbs this morning. Ill goto 230 so I dont have to worry about my diet going into the likely july meet. im going in the 220lbs weight class, ive never competed in this class before.. All my meets have been at 242 with the exception of 1 at 198. I can cut 10-15lbs without much a problem overnight.
bench
60kg x 10
80kg x 10
100kg x 10 (220lbs)
x 10
x 10
Declines
100kg x 3
150kg x 3
140kg x 5 (308lbs)
extensions
light x 15
x 20
notes
- bench deload. bench feels really weak these days. This workout + next bench day are going to be lighter. Then may look into a new plan of attack for bench, maybe benching only 1x per week.. not sure.
- deads tomorrow
Doing say 400 x 3 touch and go vs paused, yes touch and go is going to be a little easier. But whats if with the same effort you are getting 400 x 5 with touch and go? Your upperback, grip, glutes etc are all getting more work then if you did them paused.
Ill switch back and fourth and go by whats working for me, if this cycle of paused reps is successful ill keep them in until it isn't anymore.
if you go by this rationale, then doing things like isolation exercises (500lb shrugs when you can only pull 400), is going to give you more benefit since you're holding more weight in your hands. This isn't the case though.
It's not about the total load, it's about the lift itself. You're only going to be lifting the weight once in competition. Touch and go just doesn't make sense to use on a regular basis. If you reset it makes it harder off the floor, where most people are weak.
Touch and go seems way more applicable to those in strongman where you can touch and go on a deadlift reps event. But, i would still mix it up.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
deads
conventional deadlifts
60kg x 5
100kg x 3
140kg x 1
180kg x 1
220kg x 1
277.5kg x 2 (611lbs)
232.5kg x 3 (513lbs)
x3
x3
x3
x3
Stiff legs
140kg x 8 (308lbs)
x 8
150kg x 8 (331lbs)
Pulldowns
3 sets
Bentover Rows
100kg x 8 (220lbs)
x8
x8
Good Mornings
120kg x 8 (265lbs)
x8
x8
notes
- deads felt good I am sure in a few weeks I will beat my raw PR of 628 x 2. The only difficult rep was the last rep of the last set of speed work as the bar got out in front of me a little and I had some issues locking it out. My goal before the next contest is to pull 300kg x 1(661lbs) with no deadlift bar or deadlift suit. If I can make this happen I know I will be good for a PR come meet day.
- accessory work took a while to get through, going to start pushing it and lowering reps on it. Ive never been good at good mornings, but i am starting to get the feel now.
if you go by this rationale, then doing things like isolation exercises (500lb shrugs when you can only pull 400), is going to give you more benefit since you're holding more weight in your hands. This isn't the case though.
It's not about the total load, it's about the lift itself. You're only going to be lifting the weight once in competition. Touch and go just doesn't make sense to use on a regular basis. If you reset it makes it harder off the floor, where most people are weak.
Touch and go seems way more applicable to those in strongman where you can touch and go on a deadlift reps event. But, i would still mix it up.
Well, for grip and trap strength I think the 500lbs would be more beneficial.. If thats your weakness it may be good.
The thing is, im not weak from the floor. Im sure im good for 700+ to my knees. If I do say 3 reps paused, the 4th rep I may not get if I am paused. But if I touch and go I may get 1-2 more reps which would help my lockout.
I am mixing it up now, I much perfer doing the touch and goes.. but we shall see come this contest what is working. Touch and goes have worked well so far for me.
Well, for grip and trap strength I think the 500lbs would be more beneficial.. If thats your weakness it may be good.
The thing is, im not weak from the floor. Im sure im good for 700+ to my knees. If I do say 3 reps paused, the 4th rep I may not get if I am paused. But if I touch and go I may get 1-2 more reps which would help my lockout.
I am mixing it up now, I much perfer doing the touch and goes.. but we shall see come this contest what is working. Touch and goes have worked well so far for me.
maybe try doing paused for the first 2, then touch and go for 3-4 more when you really want to push it.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
Frank, what are your thoughts on starting the pull from the top for a few weeks? (unrack it, take a step back, rep out, rack it)
My progression is
Paused
Touch and go
Touch and go starting from top
Reverse band
Geared
Each for a four week block.
__________________
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
Ive never used those as a main lift, I have used them for accessory though.
I think they would work pretty well, to me they feel like a really heavy RDL.
I can't believe im saying this.. but i'm just sticking the basic linear periodization for the deadlifts with straight weight for a while. Ive found it to work really well for me. Once the gains stall out while I imagine will be when I am in the 700+lbs range then I will try a different approach.
bench
60kg x 10
80kg x 3
100kg x 3
120kg x 1
add 3 board
140kg x 1
160kg x 1
180kg x 1 (396lbs)
Inclines
60kg x 1
80kg x 1
110kg x 5 (242lbs)
x5
notes
- still deloading the bench. Weights still felt heavy, not happy with bench progress as of late. I think it may be to do with weight loss (229lbs now)
- inclines however went well, thats actually a PR. I am bad at these but i'm bringing them up to help my shoulder strength.
- squats tomorrow
Linear Mode
