Today:
270x1 3board press
Followed by 225x10 of the same
Felt strong so I worked up. Even with that I could've gotten 275 probably.
Good day.
__________________
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
Hrmm I see what you mean about the boar pressing now, I should be benching a fair bit more than you if we went by board presses lol, maybe i will this meet...
i like this strategy, except i would skip the deficit pulls and do reverse band, IMO. There is no reason for you to be doing those if you're strong off the floor. also, more bar weight, less tension!
The reason I would do them is because they put you in such a shitty position at the lockout, that you have to improve it. On a deficiet pull i find the lockout brutal.
if you are using a high bar position you have to remain very upright during the lift, or you are going to fall foward and be in a really bad position very quickly like what happened on that lift.
Those knee wraps you are wearing suck badly, i bet you dont get 10lbs out of them if they are the ones i am thinking off. Get some apt convicts when you can afford them, they give me probally around 70lbs out of the hole.
It did suck.
I can't be any more upright than I am without my knees coming way forward to compensate.
The knee wraps were from a local store, I doubt they're the ones you're thinking of. I do agree that I don't get much out of them though.
I have to order wrist wraps still anyway (been using athletic tape). Think I can order both wraps tomorrow and get them before the contest? I can afford them now.
Am I sitting back too far?
Not keeping my knees out enough/not taking a wide enough stance?
Could it just be the way I'm built, I'll never be able to stay upright?
__________________
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
It did suck.
I can't be any more upright than I am without my knees coming way forward to compensate.
The knee wraps were from a local store, I doubt they're the ones you're thinking of. I do agree that I don't get much out of them though.
I have to order wrist wraps still anyway (been using athletic tape). Think I can order both wraps tomorrow and get them before the contest? I can afford them now.
Am I sitting back too far?
Not keeping my knees out enough/not taking a wide enough stance?
Could it just be the way I'm built, I'll never be able to stay upright?
Depends where you order from, i have an order waiting with APT - i hear they are slow though. If you order from elite they are usually fast.. or go on powerlifting.ca and message Kain Lion (i think thats his name) he distributes apt stuff in canada and keeps a little stock I heard.
I think your main problem is that you need to open your groin up (push knees out) as you are decending. I know everyone always say - hips move first, but i think hips back + knees out at the same time works well. The entire decent i'm trying to push my knees out and open up my groin. By doing this I don't have to sit back near as far and I never get in a position where I have to good morning the squat.
When doing this you will have to point your toes out, they cant be anywhere near straight ahead or you are going to have some problems opening your groin up.
Since the meet is pretty close, just squat how you are strongest. There is no reason that the different style squats won't carryover big time once you switch back.
If you want to feel how I like to squat, stand up against a wall and put you feet maybe a foot infront of the wall. Now keep on spreading your knees and opening your groint while sliding down the wall. Obviously I can't stay quite this upright, but its really not that far off.
If you look at the squat vid I posted today - watch corey squat - its very similar to your style. There is nothing wrong with the traditional low bar + way sit back squat, it just never worked for me when wearing any gear.
See I have to keep my feet straight ahead because of the rack I squat in. To have my feet pointed out I'd have to have my heels in and I wouldn't be squatting wide anymore.
I'll try out my old set up and see where it's at. I'm sure I'll be stronger that way anyway.
You do keep your knees pushed out really well, I'll give you that.
Trying to plan my last couple sessions. I'm thinking of getting an extra session in my shirt/suit this week and the monday before the contest.
last week:
monday - deadlift
tuesday - shirt bench
wednesday - off
thursday - squat
friday - off
saturday - raw bench
sunday - off
this week:
monday - deadlift
tuesday - shirt bench
wednesday - off
thursday - squat
friday - off
saturday - shirt bench
sunday - off
next week:
monday - squat up to opener
tuesday - light raw benching
wednesday - off
thursday - light squats (up to a plate, did this last contest and I felt great the day of the contest)
friday - off
saturday - contest
__________________
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 don't know. Trevor told me that's what he used to do. Some last minute confidence I guess.
Last contest I'm pretty sure I pulled heavy the Sunday before the contest (I'd have to check) and still hit a 25lb pr.
Do what then, just pull light on that day and squat light on Thursday?
__________________
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 how have your contest squats been compared to your training numbers?
__________________
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
squat opener for doubles 6 days out? wow thats really heavy really close. I don't even train from 7 days out.
The guys at westside usually finish their circa max squat phase 2-3 weeks out from the meet and then start to deload, I thought 90% of my opener 2 weeks out was pushing it to be honest. Ive heard of lots of guys taking their last heavy squat up to a month out when using the conjugate method.
I have a meet on the 25th and im more or less done my squat training, next weekend ill take a low 600lbs squat just to get used to my suit straps. I may take some reverse band singles off my attempts, but those will be far easier thenn the 600ish free weight squat. The closest I will get to my opener in this training cycle will be this squat. Save the heavy lifts for the meet, get stronger in training.
I think higher weights (900+ with most of the guys you read about I'm sure) require more of a deload than 500.
__________________
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 could be the case a bit, but its still near maximum to you.
imo a month out you should be beat to shit, every muscle and joint should hurt. Then the final push should be painfully horrible, then a nice ease into the meet to let your body recover and set PRs.
Although consistancy in the squat hasn't been my finest point meet-wise, strength being there come meet time has never been a problem. The only expection being my 2nd meet when I hit my opener 6 days out and couldn't come up with 733lbs for a 2nd at the meet, a weight which i smoked in training 3 weeks out.
And how have your contest squats been compared to your training numbers?
Well I've got atleast 2 attempts in every meet, and the heaviest I go in training is to my opener, so I've squatted a fair bit more in each contest:
june 08- 185x2 in training, 205kg in comp(3rd)
sept 08- 205x2 in training, 213.5kg in comp(2nd)
nov 08- 215x2 in training, 230 in comp(3rd)
apr 09- 220x2 in training, 237.5kg in comp(3rd)
plan for next week, and the comp: 225-230x2 in training, 245-250 in comp
I've got my 3rd attempt in all but 1 meet, and the one I missed was on depth(stupid).
Squat and bench openers 6-7 days out, and deadlift openers 10 days out is a pretty common thing in periodisation training I think.
Quote:
Originally Posted by Frank.S
imo a month out you should be beat to shit, every muscle and joint should hurt. Then the final push should be painfully horrible, then a nice ease into the meet to let your body recover and set PRs.
I never feel very beat up at all, but am probably the most beat up 4-6 weeks out if I had to pick a time. This is when I'm still doing reps, and the volume hasn't dropped.
In the final week, I only do 1 work set. I'll warm up and hit a double on whatever weight i want to open on, or I may have 2 sets - e.g. double 225 squat, its easy, so do 230 and open on that, so theres fuck all volume.
I was beat to shit until I took a deload week. Then I dropped a small bit of volume and now I feel fine. That deload week was two weeks ago (this is the third week of training in this block).
I'll drop some more volume this week, and take another deload week next week before the comp, and I should feel ready to go the day of the competition.
A few days off and I'm 100% I find. A few days off after dropping volume for a few weeks and I'm ready to rock.
The way Trevor explained it to me, in the last week or two of training before the final deload week, you should leave the gym feeling like you have a lot left in you still (where as during normal training sessions you should be spent).
__________________
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
Pulled 505 for a few easy singles today.
4lb PR, nothing exciting yet.
I want 235kg at the comp, 517lbs. No where near my goal of 550 but that was unrealistic I guess. Still, 16lbs sucks for 6 months of training.
Updated goals, 230 squat, 235 pull, 150 bench, 615 total.
This will put me in class II.
615 sucks, I want 700 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
Pulled 505 for a few easy singles today.
4lb PR, nothing exciting yet.
I want 235kg at the comp, 517lbs. No where near my goal of 550 but that was unrealistic I guess. Still, 16lbs sucks for 6 months of training.
Updated goals, 230 squat, 235 pull, 150 bench, 615 total.
This will put me in class II.
615 sucks, I want 700 soon.
deadlift gains are the hardest.. but also the deadlift is always the lift which you can grind a few more lbs on at the meet.
I feel ive made substantial deadlift progress lately with a few technique changes.
I see no reason why you cant be a 600lbs puller very quick here. For me 530-600lbs was not a very long time (like 6 months) i just found some methods that worked and went heavy for 20 weeks in a row
Thanks guys.
The weights I listed as my goals will be my second attempts most likely. That way if I get them I can go higher, and if I miss them I get a second chance at it. I think that's the best thing to do for this comp.
Benched today. Hit a good 140kg paused for a two count. Then hit the same weight for a double with no pause. I touched the first rep and came maybe a half inch or quarter inch from touching the second, but the second rep came up fast.
I'm starting to feel pretty good about this, we'll see how squats go on Thursday.
Also I asked Trevor about his training, he would work up to his last warm up set on the Monday before a competition. So if his first attempt was 220, he might work up to 200 I guess and take it nice and deep.
I had said work up to the opener, just wanted to correct 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
Just finished about ten work sets squatting. Half with high bar wide stance, half with my old style.
I'm definitely stronger with my old set up, I'll stick with that for the comp.
Pretty sure I didn't make depth one time. I have videos (9) I'll post them later.
__________________
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
440 squat, wide stance/high bar. After squatting 484 high I dropped some weight and tried to take it deeper. This is my third or fourth work set. http://www.youtube.com/watch?v=elf6VyLGHkw
485 squat, medium stance/low bar set up. I finished the wide stance squats, then the facility I was in closed so I walked across campus to the other weight room, and worked back up with my old set up. This is probably my ninth or tenth work set of the day. http://www.youtube.com/watch?v=ITw1i52Eoyo
__________________
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 just spend $80 on one pair of knee wraps and one pair of wrist wraps.
This sport is expensive.
__________________
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
plgearonline is quick you should have it in time, i just ordered some stuff direct from apt (new singlet, knee and wrist wraps etc) and they shipped it out within 2 days.
I think powerlifting is the cheapest sport ive ever been involved with haha. When i raced downhill mountain bikes my bike cost like 5k and every 2 weeks i was putting at least 100 more into it, often more. Then at the end of the season i would need a new bike I bet ive spent less then 1000 on powerlifting stuff, and realistically i have the best gear anyone could buy (although this is alot of opinion).
2 days huh?
I sent Priscilla an email outlining my situation and she shipped my stuff out within a few hours of placing the order. Can't beat that.
Benched today, last session in the shirt. I kept it light, only going up to 275 for a double and a triple. Paused each rep though for a three count.
I had immense elbow pain after that. Switching to high bar squats was a good idea the last few weeks, I haven't had to deal with it at all.
Monday I'm going to work up to maybe 400 in the suit, and I'll make sure I take it well past parallel. One or two sets at most. Just some last minute confidence.
__________________
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
Got in the suit today. Worked up to a fast and deep 180kg. I had Trevor call my depth so I know I wasn't squatting high today.
Elbows were really bad afterward, but are fine now a few hours later.
Opener will be 210 just to get me in the contest. Second attempt will be 230, third attempt will depend on how that goes.
Gotta get 230, gotta get 230, gotta get 230...
__________________
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 asked Trevor today why he wraps my knees so high up my thigh (I think you guys made fun of me a bit for this after the vids of my last contest). It has something to do with compressing the quads, but it's supposed to give you more than doing a small wrap just around the joint.
__________________
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
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