I won't post my workouts anymore, I can't find time to come online often enough. I'm five sessions behind now, too much to post all at once.
Highlights of my deload week: 231 bench (this got away from me in the contest in January), 180kg squat (four plate squat = milestone PR)
The next three weeks I'll be sticking mostly to triples and lower for my main lifts. After that I'll have another deload week (volume) and I'll test my lifts again.
After that I have an 8 week "intensification" phase, where I'll be doing lots of top end work on top of my usual full range lifts, and I'll get in my shirt. Then three weeks in gear before the July competition.
Goals for July: 550, 352, 550
For a 1450 total
(250kg, 160kg, 250kg; 660kg total)
__________________
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'm doing pause squats today to build power out of the hole, where I'm significantly weaker. I also started doing box jumps as part of my warmup.
After my goodmorning work sets I decided to see how much I can goodmorning. I came 5kg away from three plates before I started doing more of a goodmorning-squat.
After I test my squat in three weeks I'll test my goodmorning again and I'll get three plates.
__________________
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 it really hard to progress on box jumps, any progression I got felt like I was just learning how to tuck my legs underneath me faster which I'm not so sure helps a squat much.
I think you can good morning about as much as me, 3 plates is pretty strong for a good morning.
I try to land in the same position each time. I'll probably do broad jumps as well, easier to measure progress I think.
Trevor says my goodmorning is so strong because my squat essentially is a goodmorning. Haha
I think goodmornings are really helpful because of this, especially for geared squats, where I sit back/lean forward even more.
__________________
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 can't squat heavy highbar, my back fails.
Besides more upright = more quad, and from what I understand, less assistance from the gear.
And with a low bar I find I have to lean forward, there's no choice.
__________________
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
about the same assistance from the gear, less elbow problems, and a little more quads. The problem is that most lifters dont have enough mass on their upperback to really be able to do a good highbar squat.
Just finishing up a deload week.
I have two heavy four week cycles and then three weeks in my suit before my next comp.
Highlights of this past cycle:
Another four plate squat. Deeper (but still high for the ipf) and much easier than last time.
Benched 220x4 (and I think 242x1 but I have to check. I think I added wrong and lifted more by mistake)
Goodmorninged 3 plates today. For a double. They were a bit shallow, I normally go very deep with them, but they were deep enough to count.
Reverse band pressed 3 plates for a few easy singles. Want to get that up to 330 soon.
__________________
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
The only guy in my age class who had a higher total totaled 700 (in a lower weight class). To beat him and win best junior lifted I'll have to beat that. I totaled 550, so this will take some work.
I figure I'll get 50kg just by adding a shirt, hopefully more but I'm allowing for problems.
I also plan to add 25kg to my squat and pull for July's comp. I think that's realistic, given I know how to train for geared lifting/prepare for a meet properly now.
That puts me at 650. By next year I might be able to get to 700/750, but who knows where he will be by then.
Anyone know how nationals and worlds works? Is it decided by age group and weight class together?
__________________
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
also, i dont get 50kg out of my shirt yet But i do suck pretty badly at it. Thats a 2ply rage-x too. When you hear of the guys getting the huge #s out of a shirt they have alot of specialized training. Probably my 3 or 4 board raw = my shirted full range. Ideally it should be my 5 board. Mind you, I know a guy whos raw bench is similar to yours and he benches 450.
a 650lbs squat to a 750lbs squat is a nice leap. I imagine when your squatting 700+ in the ipf, your pull is going to be about that as well.
The only guy in my age class who had a higher total totaled 700 (in a lower weight class). To beat him and win best junior lifted I'll have to beat that. I totaled 550, so this will take some work.
I figure I'll get 50kg just by adding a shirt, hopefully more but I'm allowing for problems.
I also plan to add 25kg to my squat and pull for July's comp. I think that's realistic, given I know how to train for geared lifting/prepare for a meet properly now.
That puts me at 650. By next year I might be able to get to 700/750, but who knows where he will be by then.
50kg from a shirt at your raw strength is a bit optimistic, almost impossible
As for this guy, I wouldn't worry too much about it until you get within striking range. I can almost guarantee that if you get a PR total for every comp you do in the next 3 years, you'll leave him in the dust.
Quote:
Originally Posted by Matthew
Anyone know how nationals and worlds works? Is it decided by age group and weight class together?
World is the top 2 lifters in a weight class in their country are selected, but if your 3rd and number 2 doesn't want to go, then you can. So pretty much they pick the best 2 who are willing to go. There is also usually a qualifying total that the national body imposes, but if you are top 2 they will probably let you go even if you don't meet that target.
Junior Worlds is the same, except they pick from only juniors, duh...
Nationals you usually just have to hit a qualifying total for your weight class, some nationals anybody can enter though, but I think that's stupid, who wants to see a guy squat less than 150kg at nationals?
Your junior nationals might be the same comp as open nationals, but its a different one for me.
Frank, when I said I can go from 650-750, I was talking about my total.
I have a much stronger lockout, I think with a shirt helping me off the chest I should be able to bench 350 with a 240-250 raw.
I'll have to look into what junior lifters in other provinces are doing. I'm leagues behind open lifters in my weightclass but against juniors I might do ok.
Oh ya, I forgot to mention, my picture was put in the newsletter that the OPA sends out. I'm famous! Haha
__________________
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
dont worry about the other lifters because it all depends on who shows up.
realistically with a shirt, without much training, what you can get off a 3 board you can probaly get paused to the chest. With training, its more like 50+lbs past your best 4-5 board. Now for me my 3 board is around 450 and im good for around 5 in a shirt.
id be surprised if you got 350 with your current strength, ive seen crazier things happen though. the first time I used a shirt (katana) I pressed 350lbs paused in a contest, and my best raw touch and go was 340lbs haha.
get a shirt asap though.. ive been in mine weekly (sometimes 2x a week) for over a year and i still suck at it.
What kind of shirt should I get? I want to have it to train in in a few weeks.
I can reverse band press 315 pretty smoothly. I figure with three months almost of training left before the comp, I should be good.
I'll keep that in mind about the 3board.
I got a job at the gym at my school, just supervising/taking cards/cleaning up a bit.
__________________
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 can reverse band 500 x 5 yet ive only pressed that, once in my shirt, all depends on the band set-up.
At your strength I would probably go with a titan F6. A katana may be a little to much shirt for you for now. I'm not sure about the single ply rage-x's but they are probably pretty decent.
Not sure what size I'll be, I haven't measured myself yet. I'll try and get this ordered in the next day or two so I can start training in it. Thanks guys.
__________________
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 do know a guy who uses a 38 fury but hes 5'10 and lifts in the 148s, it took me a good 20 minutes for me to get the thing on him. I cant possibly see simon fitting into a 38? lol.
Well it's possible it would be too tight, maybe I'd need a custom 39. But I can touch about 100-110kg in a 40 f6, and my bench is close to 150kg, so Ideally I need a shirt that touches down with 140kg.
The 40 comes on easily, 5mins. I could definintely get into a 38, it may not touch, it may cut of circulation too much, who knows!
For reference, my arms are about 15.5", my chest is about 42".
If i wasn't so broke, I'd buy a new bench shirt, and deadlift suit to play around with. Doens't relaly matter though, now I can just focus on getting stronger in the exact same equipment.
touching 100kg is crazy. The shirt I use right now Ive gotten 207.5kg to touch, but its very difficult to do that and I pretty much have to pull it down with everything I have.
yeah, you can add some muscle and grow into it. my chest is pretty close to 50 and my arms are right around 18. Ive always thought chest measurements are shitty for sizing a shirt though, i have like zero pecs, all my size is in my back. I also don't like a shirt tight in the chest. My first katana was way to tight in the chest and i could never use it correctly. The side should be from arm pit to arm pit or something. I had to get a custom back put in my rage-x because it was so damn tight stock.
deadlift suit doesn't really seem like one would be all that much better, i think ill have my metal for some time.
I'm pretty much gear whoring for the time being as I dont have all that much free cash at the moment. I would really like a new squat suit and briefs but can't justify the cost quite yet. I think I can get one more training cycle + meet out of my squat suit. Since my suit is 2ply it should last longer, but i also wear it every week.
And I still get around 25kg from it I think if I move to a tigher shirt I should get 30-40kgs carryover. I might not be strong enough to press out what I can touch in a 38 anyway, so maybe by the time I get the cash, I'll be benching say 140 raw, and can go for a 170-180 shirted.
by the time your benching 140kg raw bench shirts are going to be obsolete and we will be moving weights with our super-minds and driving around in flying scooters.
hahaha im just kidding, that sounds like a good plan.
__________________
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
777.5 is a good total, but not something you can't beat in time.
find some serious powerlifters to train with, there are plenty in toronto. goto the cpo nationals (metalmilitia.ca) and ask around youll find some good groups. I wish I could go to that contest. one of my oldest friends is going along with a guy who will squat well over a grand I am sure. That will be by far the meet with the strongest guys in canada, in all its non-tested glory hahah
Problem is I don't have time, 2010 Nationals are my last chance as a junior.
The open guys I probably won't be able to touch for a few years.
I'm thinking of getting a new squat suit and using my old one just for deadlifts. I think I should get a new suit for the July contest (open) so I'm used to it for the October contest (provincials). Using the same suit for both lifts in three meets is a bit much I think, and I don't want to use a brand new suit for provincials.
I'll order all my stuff later this week, no time until then.
__________________
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 think centurions last agggessssss. past the initial stretching of a suit that you get in the first 2-3 sessions, I think the suit will hold together fine for a good 5-6 meets.
I know a guy who has worn the same one for a few years now. just depends how tight it is and how often you wear it. My suit ive used in 4-5 meets now and i got at least 1 more in it before it becomes more of a training suit, and i use it almost every week.
But i do suck pretty badly at it. Thats a 2ply rage-x too. When you hear of the guys getting the huge #s out of a shirt they have alot of specialized training. Probably my 3 or 4 board raw = my shirted full range. Ideally it should be my 5 board. Mind you, I know a guy whos raw bench is similar to yours and he benches 450. 
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