in the last month ive lost 15lbs. I think thats the reason why my bench is sucking.
plan, get to 225-228lbs and hold it there for a while. I am going to do a contest in oct/nov which ill grow into and I want to be around 236-237lbs by then.
squats
60kg x 5
100kg x 3
140kg x 1
180kg x 1
add loose briefs
230kg x 1
250kg x 5
270kg x 3
290kg x 3
add knee wraps
310kg x 4 (685lbs)(3rd rep was high)
no knee wraps
270kg x 5 (596lbs)
notes
- that was all i had today, skipped the power squats. took about 2 hours for 3 of us to get through this, the weights where moving very slow but i got what we planned.
- bw still around 230lbs which is low for me. I need to adapt to this lighter weight, my briefs went on in 2 seconds and I could easily get into a catchers stance with them so the support wasn't what it usually is.
- tomorrow is a rest day. sad to say that i'm beat up given the less then optimal training lately, but the lowered bodyweight and the near ME deads last week did me in.
bench
60kg x 5
100kg x 3
add reverse greens
140kg x 3
160kg x 5
180kg x 5 (396lbs)
x5
x5
declines
60kg x 5
100kg x 3
140kg x 5
145kg x 5 (320lbs)
floor rolling db press
50lbs x 8
55lbs x 8
notes
- bench felt better today then the past few weeks. I prefer using the reverse greens then the blues overall.
- rest day tomorrow then deads on thursday.
my deads have been raw since the contest, and my raw squat has improved a ton lately (its around 600.. i did a raw squat to a low box with over 700 at the top too).
my bench strength sucks all round right now, i will be working on getting my raw + geared bench up in the near future here. With a few months training im confident that i can get a 400lbs+ raw bench. that will be fun.
got a new bench shirt yesterday, same shirt i have right now exactly (even color) just instead of a 50 its 49, actually a pretty big difference in just 1 size, more then i expected. It might be to much shirt for me though, just putting it on I can tell its going to be very difficult to touch weights with.
ive changed my bench set-up the last few weeks, as the bar was coming down before I was loosing my arch and then being in a bad position so I was getting NO leg drive. When i did get any leg drive my ass just shot off the bench.
Ive gone to an IPF style set-up. My feet are flat on the ground and pushed way out to the sides, I can really drive my heals from this position. My arch is slightly less then it was, but it also doesn't collapse at the bottom so it works out about the same.
The only thing about my set-up thats not IPF legal is that i imagine my head will still come off the bench as I bring the weight down. I'm working on this as I think if I can keep my head back then the shirt wont 'ease up' and should give more carryover.
Time will tell, but I feel much stronger in this position plus I am not worried about my ass comming up so I can drive hard as I like with my legs.
deads tonight, im feeling beat because i'm loosing weight. more or less at my goal weight, just need to maintain.
conventional deads
60kg x 3
100kg x 2
140kg x 1
180kg x 1
247.5kg x 3 (546lbs)
x3
x3
200kg x 3 (441lbs)
x3
x3
high pulls
180kg x 5
x5
x5
Stiff legs
150kg x 5
180kg x 5 (396lbs)
190kg x 5 (419lbs)
Pulldowns
1 plate short of stack x 5
x5
x5
good mornings
140kg x 5 (308lbs)
150kg x 5 (331lbs)
160kg x 5 (353lbs) pr
Bentover Rows
110kg x 5 (242lbs)
140kg x 5 (308lbs)
x 5
notes
- very hard training today. The deadlifts felt not bad overall.
- lowered the reps to 5s (from 8s) on the accessory work.
- deadlift is moving along.
- next meet is now officially july 25th.. some time to get ready. My goal is a 2000lbs total @ 220 which I feel is very realistic.
im beat right now.. next 3-4 weeks of deads are going to be brutal. I know that I will be really bringing up the lbs on the stiff legs and good mornings.
It wouldn't be all that bad if I was eating normally I think.
Finally your goodmorning is looking good. I was getting worried with your last couple weeks.
That is a lot of heavy work, keeping it the same every week?
__________________
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
some thing ive changed.
- speed bench is back.
- less full gear work in the squat (usually in just briefs)
- when in the shirt, focus on more full rom
- more focus on raw bench. I still plan on using my shirt most weeks in some way or another because im so !@#$ty at it, but before i put it on I will be working up heavier raw, and the speed bench will be raw and I may work up if I feel good.
- going to add in DE deads against mini bands, never done these.
should be fun, ill post the whole training cycle later.
real sore from the deads yesterday.. taking it easy today so i can push some good weights tomorrow.
me bench
bench
60kg x 8
80kg x 3
100kg x 3
120kg x 3
add 1 board
140kg x 3
150kg x 2
add new shirt (49 rage-x 2ply)
180kg x 5
200kg x 1
220kg x 1
240kg x 1
250kg x 1 (551lbs) pr
Inclines
60kg x 5
112.5kg x 5 (249lbs)
x 5
notes:
- shirt is tight as hell, couldnt feel hands most of session.
- hit my goal weight, was a slow lift but clean.
- last day of 4 boards til meet. one more day of 3 and 2 boards, then it will be focusing on touching.
- i did something to my forearm and it hurts like hell, i thought it was just the blood not being circulated to my arm but its still very tender/sore and hurts to move an hour and a half later. hopefully its nothing.
- squats tomorrow, looking for 705lbs x 3 in briefs + knee wraps which should be doable.
wrote the bench wrong, the shirted sets today where to a 4 board.
forearm is already back to about 70%.. After training I couldn't drive home it was so bad, after icing it and taking some drugs I am pretty sure that it will be good by next weekend which is a heavy single off a 3 board. Can't wait to be done this program, it has focused so much on bench lockout that I feel my raw has gone down (doesn't help i lost weight either).
On the bright side, my new bench set-up felt great. With the wide stance feet flat on floor stance my ROM is increased but I am so much more stable and get so much more leg drive, Also I feel that i will be able to be more consistent. On the bench at the last meet I could not set-up at all and i was lucky to bench 480.
me squat
squats
60kg x 5
100kg x 3
140kg x 3
180kg x 1
200kg x 1
add loose briefs
240kg x 5
260kg x 3
290kg x 3
add knee wraps
320kg x 3 (705lbs)(3rd rep a little high)
no wraps
260kg x 5
power squats
4plates x 8
5plates x 8
notes
- briefs waaay to loose. can do full olympic squats in them.
- 705lbs x 3 was decent, cut the 3rd high but the 1st and 2nd where deep
- this was the last week of the volume block for squats.. happy for it to be over as i usually prefer more intensity.
- only slept for about 3 or 4 hours last night so happy with reaching the end goal of the program.
- next week is a suit test so i will be in full gear. havn't used full gear since the contest.
- forearm still fucked i had to wrap it today and can't grip things yet.
squat morning
- using small cambered bar
60kg x 5
100kg x 3
120kg x 3
140kg x 1
160kg x 1
180kg x 1
200kg x 1
220kg x 1 (485lbs) ugly
pushdowns
3 sets
curls
3sets
plate pinches
10kg plates for ~10 seconds x 3sets
video of ugly 220kg squat morning:
NOTE: vid is super shitty, sideways and shot from a cell phone. Camera soon!
notes:
- squat morning are a miserable exercise. I honestly thought that I had the pins set pretty low, looking at the vid they dont seem to be low at all. I can see how these work, i will be doing them more.
- accessory work just easy. kind of testing my forearm to see how bad it is, I think I will be able to bench tomorrow.
ive dropped nearly 20lbs since december (255) and all my lifts have improved other then my raw bench (but my shirted is up at least). I am past my goal weight but I am not quite as lean as i thought I would be at this weight. I'm undecided on what i'm going to do, if I get much smaller I am going to run into some problems with my powerlifting gear the next contest.
Ive been playing around 1x per week with my 'bloat'. I think ive mastered it as last bench workout I weighed in at 240lbs pre-workout. Its pretty simple, lots and lots of salty delicious food.
Alot of lifters would be 235lbs-240lbs then cut water weight and make the 220s. After this they would rehydrate to their original weight. I figure I can make the 220s much easier (ie i only cut 5-6lbs) then get my super bloat on to near 240lbs. Its obviously very unhealthy either way, but my way will have less suffering I think.
also- i wrote up the training cycle for the meet but as always im second guessing myself for it, im going to get some opinions and then finalize it.
Why not squat/bench geared one day and raw the next? Or in gear one week and raw the next week (like matt k?).
I agree with pulling against bands.
__________________
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
__________________
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
Why not squat/bench geared one day and raw the next? Or in gear one week and raw the next week (like matt k?).
I agree with pulling against bands.
That may work with the alternating gear/raw. Ill have to put some thought into that.
I am pretty sold on pulling against bands, i am weak at the lockout so this can help there too I imagine.
Quote:
Originally Posted by Matthew
Remember in ipf you only have a two hour weigh in
The meet july 25th is not an IPF meet so its all good. Ive made the decision to focus on a pro total (2100lbs @ 220) and although it would be interesting to see what I could do in singleply I dont think it is all that productive to my main goal right now. I am sure it will happen one day though.
I found out they keep track of the canadian raw ipf records. The squat is 500, dead is 600 and bench is 350 in the 220lbs class. Im pretty sure I could open with those, maybe not quite the bench.
I didn't know that about the raw lifts, I'll have to keep that in mind as those numbers are pretty close to my goals right now.
I must have remembered wrong, I thought you decided to go IPF.
How do you set up bands for speed pulls?
I just drape one band over the bar and step on it. I pull the slack in between my feet, so that the part of the band that goes from my foot to the bar is tight while the bar is on the floor. That made lockout HARD.
__________________
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 found out they keep track of the canadian raw ipf records. The squat is 500, dead is 600 and bench is 350 in the 220lbs class. Im pretty sure I could open with those, maybe not quite the bench.
LOL, those are some pretty damn low records! I bet theres only been liek 2 guys ever to do a raw comp in canada hahahaha
bench
40kg x 10
60kg x 10
80kg x 3
add towel
100kg x 3
x3
x3
110kg x 3
x3
x3
120kg x 3
x3
x3
db press
50lbs x 12
70 x 12
x12
x12
x12
extensions
50lbs x 12
75lbs x 12
x 12
x 12
facepulls
3 sets
notes
- benches felt fast, speed work is back in.
- this day is going to be lighter, focusing on speed until the meet.
- goal is to get faster, get blood moving and not drain myself for the heavy saturday workout.
I didn't know that about the raw lifts, I'll have to keep that in mind as those numbers are pretty close to my goals right now.
I must have remembered wrong, I thought you decided to go IPF.
How do you set up bands for speed pulls?
I just drape one band over the bar and step on it. I pull the slack in between my feet, so that the part of the band that goes from my foot to the bar is tight while the bar is on the floor. That made lockout HARD.
I set up the bands in a weird way.. They are quaded around the lowest pin in the power rack.. ill take a picture of it when i do it- hard to explain but its like a homemade jumpstretch platform.
Quote:
Originally Posted by Simon C
LOL, those are some pretty damn low records! I bet theres only been liek 2 guys ever to do a raw comp in canada hahahaha
yeah, those are for 100kg JR. Alot of strong lifters here go WPC or GPC.
i made my own jumpstretch platform. It's not that hard, but easier (and more convenient) to use the jumpstretch one. We have one at the other gym and it's pretty convenient but doesn't get much use
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my setup
- pin in lowest position of power rack (lower then bar)
- wrap the band around the end of the pin which will not slide through
- take the band all the way around to the other side of the rack
- wrap it underneath the other pin
- pull it back and wrap it around the original pin
again, hard to explain.
works great though, TONS of tension. mini bands are hard.
__________________
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
that will be fun.
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