got my new camera, hopefully will find the time to deadlift today (and hopefully my arm holds out). graduation was yesterday so family and such is in town and things are real busy.
deads conventional deadlifts
60kg x 5
100kg x 5
140kg x 1
180kg x 1
220kg x 1
277.5kg x f (611lbs)
x f
237.5kgx 3 (510lbs) good mornings
100kg x 5
140kg x 5
180kg x 5
220kg x 3 machine shrugs
2 sets
notes
- horrible day. first day i tried out the camera as well.
- was supposed to double 610 like i did 3 weeks ago, but it wasn't happening today.
- couldnt even get through the speed work, after the first set rounded me over i called it
- first time filming the GMs and I realize now that they arn't much of a good morning really. Got to work on these and likely lighten the weight.
- I think its a combination of hitting a near max squat on sunday, hitting a max front squat on monday and not eating well this week. Pissed off to put it lightly. But, I will come back and own this weight soon enough.
- on the bright side, with the straps the bad arm felt alright.
- bench tomorrow and going to deload the squat on sunday after todays disaster. Ill post the vid because I said I would, and sometimes the days where we suck we can learn the most from.
*note if ever a vid doesn't work right after i post it, its just youtube processing it.
Sorry you had a shit day of training. It's pretty understandable, considering what you're going through.
On the last two sets of deadlifts, you had a lot of slack in your arms/shoulder area.
You do a short quick pull, then there's a snap when all the slack is pulled out of your arms (and the bar), and then the bar starts moving slowly.
Take a look at 1:15 into the video, and the set after that.
You know better than that.
__________________
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
- was supposed to double 610 like i did 3 weeks ago, but it wasn't happening today.
you could have had that first set for a single. You got in a bad starting position though, with the rounded back, and that made the lift harder than it should.
Quote:
- first time filming the GMs and I realize now that they arn't much of a good morning really. Got to work on these and likely lighten the weight.
yea. haha. I was watching those and thinking, "why is frank doing a real high squat?" Lighten the weight and really focus on shooting the hips back and bending at the waist. Hell, i remember wendler saying he got sore out of doing 95lbs on good mornings. haha
Quote:
- I think its a combination of hitting a near max squat on sunday, hitting a max front squat on monday and not eating well this week. Pissed off to put it lightly. But, I will come back and own this weight soon enough.
i agree. i would bet anything that your legs are fatigued from doing front squats when you haven't done them in forever. Not a good idea to max on those before a heavy double!!
Quote:
Ill post the vid because I said I would, and sometimes the days where we suck we can learn the most from.
*note if ever a vid doesn't work right after i post it, its just youtube processing it.
good job posting the video. I'm glad you did because videos are more fun to watch than reading. Plus, you'll learn a lot from watching yourself lift. Even if you have training partners, they sometimes can't pick things up or alter things when you watch them yourself. Plus, you have the ability to watch lifts over and over and find what went wrong or right.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
yeah, it was a shitty day overall. im going to deload the squat a bit this weekend I think. The vids I think are going to be very usefull for seeing form, even the good mornings im already realizing that im not getting much out of them the way that I am doing them. The funny thing is - i feal them 100% in my glutes/hams.
bench bench
bar x 10
60kg x 6
100kg x 3
3 board
120kg x 1
140kg x 1
4board
160kg x 3
add super duper phenom
180kg x 1 - 4 board
x 1 3 board
x 1 2 board (actually a missload, extra 5kg on one side)
190kg x 1 2 board db presses
3 sets
notes
- was testing to see where my forearm was at. Surprisingly it handled everything fine even though I went very light. I really like this new shirt, easy to use and good pop.
- everyones benching went pretty well today.
- I thought about taking it to close to 500lbs but wanted to see how my forarm felt tomorrow after benching. I think I may be alright if I take it easy.
- tomorrow is squats, going to take it a little easier I think due to this weeks disaster with deads.
Glad to see your forearm could handle the session. Maybe it's healing?
__________________
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
Who knows, woke up and it felt 10x better today. Didn't want to push it to much, and i had that big tensor thing on it while i was benching. I had to wrap my wrist quite a bit different as well.
although the numbers are low, im really happy with the session earlier today as im getting back into things quicker then i expected and the weights moved very fast for me.
squats box squats
60kg x 5
100kg x 5
140kg x 5
add loose briefs
180kg x 5
200kg x 5 (440lbs)
220kg x 5 (484lbs)
notes
- took it a bit easier today.
- accessory work tomorrow AM.
- squats felt solid, box height is set so there will be very little doubt about depth.
__________________
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 agree, in the past ive used a little higher box then the one i was using today and my form was not where it needs to be. I really want to be able to sink down to a depth where there leaves no doubts in anyones mind.
my plan is pretty basic:
w1: low box breifs 5s
w2: same but 3s
w3: same but 1s
w4: low box breifs + suit straps down 5s
w5: same but 3s
w6: same but 1s
very basic.. I may not even test full gear until meet day. Ive competed in the same squat gear for 4 meets now, so I know it pretty well.
I agree, in the past ive used a little higher box then the one i was using today and my form was not where it needs to be. I really want to be able to sink down to a depth where there leaves no doubts in anyones mind.
my plan is pretty basic:
w1: low box breifs 5s
w2: same but 3s
w3: same but 1s
w4: low box breifs + suit straps down 5s
w5: same but 3s
w6: same but 1s
very basic.. I may not even test full gear until meet day. Ive competed in the same squat gear for 4 meets now, so I know it pretty well.
i like this, fwiw.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
zercher pin pull
60kg x 3
80kg x 1
100kg x 1
120kg x 1
140kg x 1
160kg x 1
180kg x 1 (396lbs)
sumo stiff-legs
110kg x 10
140kg x 10
x 10
150kg x 10 (331lbs)
hack squats
3 sets
notes
- first time doing zerchers. They suck. I had to wimp out and use a towel on my arms.
- stiff leg sumos for sets of 10 where difficult, really work the hips/hamstring/lowback
- hack squats where difficult today. after my last set i got sick and laid on the floor for a half an hour. good times.
- some vids later, I do mondays training right when I wake up, and i have to work until later
- DE bench tomorrow
bench
bar x 20
add doubled minis
65kg x 3
x 3
75kg x 3
x3
x3
80kg x 3
x3
x3
95kg x 3
x3
x3
db press
70lbs x 12
x 12
x 10
x 8
db extensions
40lbs x 10
x 10
x 10
face pulls
3 sets
notes
- benches felt alright.
- new gym owner, things could get interesting. The gym is a ****hole, all the equipment is half broken and its really dirty.. The new owner asks me what I like about the gym and I tell him "well, im a powerlifter so i need a monolift and such" he then proceeds to tell me that hes getting some plasma TVs for the gym soon... stupid as hell as pretty much every member there is either a competitive powerlifter, bodybuilder, fighter or athlete.
Tell him what you know. Maybe you can be partners with him. You wanted your own gym.
__________________
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 wouldn't pay a cent for this place. Horrible location (in the middle of the industrial sector) they just built a huge golds gym 10mins away too.
Its so funny.. the building is falling apart, water doesn't work in it anymore, and the locker room is all moldy. The windows are cracked and heat doesn't work either.
BUT - they just put in a brand new sidewalk in front of the building. I have no clue what was wrong with the old one. Its hilarious.. This new sidewalk has this fancy coating on it, and is made of some sort of exotic looking rock.
I walked into the gym and somebody wrote on the wall "come for the Sidewalk, stay for the spiders". Did I mention the gym has a spider problem?
Linear Mode
