Matthew, maybe youll have better luck with using Db's then me for strength. My chest got bigger no doubt, but dbs did not really help my regular bench. i feel its because you cannot use enough weight on them.
same here. DB's=no carryover. and vice versa.
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
DB work has carried over for me. My bench had stalled and then I had a bunch of DB benches in my program and my bench went up nicely. Everybody's different I suppose.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Depends what your weakness/strengths are, I think.
Thanks for the comments though guys.
Roland, my back is fine now, thanks for asking.
__________________
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
rack press - lower setting this week, was maybe an inch off the chest
205xF
195x2,2,1
185x3
seated row
220x8
230x10,7
bb curl 110x3, 105x3
db curl 40sx12,10
elbows out extension 50sx4,5
db half press/wave thing
40x12x2
__________________
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 got the ball rolling on Sheridan Tech's first powerlifting club.
Talked to a guy who was lifting today, he said he'd be interested and he'll talk to a friend who's also a pretty serious lifter. The guy squats/pulls two plates ish, but he benches more than me. He doesn't look like your typical newbie, so that's good.
Also spoke to the athletics manager, he said I'd need to go to the Student Union and talk to them about it, since they deal with clubs. But he said he wouldn't have a problem with me putting up flyers and stuff around the gym area. So that's good.
If I can get enough interest, and then if I can get this to be an official club at the school, first of all I'll rule for starting a bad ass club, but also we may a)get some funding, which would kick major ass, and b)get a time slot in the good weightroom. Meaning olympic platforms, bumper plates, bars that aren't smooth, benches that aren't too flat/hard or thick/soft, and a GLUTE HAM RAISE which I just saw was put in the other day, as well as dumbbells that go past 80, and a squat rack that isn't warped and doesn't feel like it's going to tip over.
Kick ass.
__________________
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
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Yesterday was supposed to be five sets of all the accessory stuff. I only did three.
What's messing me up is that my training week starts on a friday. Meaning when I started this training block, the first day was a friday. Apparently I'm still not used to it.
Anyway, it's not a big deal. I feel surprisingly fresh, which I attribute to the missing 2 sets from yesterday. So.. that's a good thing. The rest of the week will be 5 sets as per the schedule.
Rack pulls are going up nicely. And the squats felt GREAT. I mean, they were smooth, I felt like I was in my perfect groove. 300 or maybe 305x3 on Wednesday.
__________________
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
Wasn't really feeling it today for some reason. No weights are down, but none up really. Added volume though, so that's still something.
Probably going to do push presses next block, I can feel the strict presses not moving any further.
Today I recruited the one and only person at my college who lifts more than me. Literally, he hasn't seen anyone else lift as much as either me or him. But, that's ok. That's two people recruited.
__________________
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
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Were we going to race to something in the push press? Or was that just trap bar deadlifts?
__________________
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 dunno. we can if you want. I'm more concerned about using my legs right on PP's. But we can go like 170 for reps or something, since that's the weight i will probably have to use in my contest.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
Frank - as soon as this club gets made official I'm freakin in there baby! haha But seriously, as I'm asking to make the club I'm going to say "I want a timeslot in the good weightroom". Bitches better give it to us.
Alco - 170 for reps sounds good. I have one week left, then we'll start.
__________________
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
This guy jumped in and spotted me for the last rep of both sets of squats. He barely helped, but I could feel him pulling back on my shoulders/chest a little bit, so I'm a little hesitant to consider those lifts official. Either way I got two reps without him even there, so that's a PR. He was a super nice guy, and an ex CFL player. I think his name was Tom Hips, but I might not be remembering correctly. Apparently he played for 14 years, but google doesn't come up with anything. I must not be remembering correctly. He's a teacher at the college (he runs a highschool program there, he doesn't teach any college courses) and he was there training the kid I'm about to talk about in the next paragraph.
Recruited two more guys for the club. One from my class, he's a nice enough guy and I've seen him deadlift before so I figure he has some potential. The other one I met in the weightroom, seen him there a few times but never spoke to him before. He's training for basketball (he says he has a shot of going pro) and the guy that was there training him told him that training with me would be really good for him. So that was a nice ego boost.
I chalked my shoulders for the front squats. First time ever doing that. Worked alright, better than not having it. The bar slipped on two of those sets anyway (the middle two singles) as I was attempting a second rep, which ripped up my shoulders pretty bad. Next week I'll keep it at 210 and try to get some more reps in.
I need a haircut.
__________________
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 romanian deadlifts on wednesdays
and rack pulls on saturdays.
That's all the pulling I do in a week, this month anyway. I'm going to be focusing on getting my squat up, so pulls are taking a back seat to squats.
This saturday is my last deadlift session of this block, so I'm going to pull from the floor. Going to go for ~425.
__________________
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
Going to try for a 225 single on the bench tomorrow.
425 pull on Saturday.
__________________
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
Going to try for a 225 single on the bench tomorrow.
easy.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
__________________
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
Kind of surprised I didn't get the 225. It didn't feel heavy at all, when I unracked it I thought for sure I had it. Then I moved it a few inches and it just froze. Then my spotter said "need help?" and I lost all of my will.
I got up from the bench and apparently I had pulled my back trying to get that weight up, it hurt a lot for a good minute.
Bentover rows and seated row especially went really well. 250 is the whole stack, so that's good...
Can't believe I didn't get that bench. The 185x3 incline felt really heavy afterwards too, and I've done 200 or 205x2, I'd have to check to remember exactly but 185x3 should've been a warmup.
The powerlifting club is official, as of today. Got the paper work filled out, I said so when can I start this up? He said "you filled in the paperwork? Then it starts today".
So that's good too. They're giving us $200 to spend however we want. The guy even said, I could buy a tub of protein powder and give him the receipt, and he'll clear it. haha
When I asked about the good weightroom, he laughed and said it isn't going to happen. But I made him give me the name of the dean that oversees that section, and the guy will be at school on Tuesday, so I'll go and talk to him then. I'll also have the flyers done/printed/posted on Tuesday.
I also talked the girl working the counter in front of the crappy weightroom into lifting with us. She's a typical girl weightlifter, but she seems openminded so that's a plus. Also, she's really gorgeous and I'm pretty sure has flirted with me before (but I'm terrible at picking these things up). I plan on working with her personally
Overall, a pretty good day. Tomorrow I'm going to the Royal Ontario Museum to hopefully see some dinosaur bones. Then afterwards, going to try for a 425 pull.
__________________
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 also talked the girl working the counter in front of the crappy weightroom into lifting with us. She's a typical girl weightlifter, but she seems openminded so that's a plus. Also, she's really gorgeous and I'm pretty sure has flirted with me before (but I'm terrible at picking these things up). I plan on working with her personally
Overall, a pretty good day. Tomorrow I'm going to the Royal Ontario Museum to hopefully see some dinosaur bones. Then afterwards, going to try for a 425 pull.
i think you should show the girl a "bone" tomorrow.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
Mad I couldn't get the 425. I moved it a few inches, then just froze.
I wasn't focused, I think if I set up a little better/been more into it I would've gotten it.
The sumo's were double overhand. Feeling pretty good about being able to double overhand that.
I think next cycle I'll do
lower body 1
squat x3
front squat
sumo deadlift
lower body 2
squat x8
trap bar deadlift
RDL x6-8
And I'm considering doing a set or two of pistol squats on one upper body day.
I think this should be good for my squat and my deadlift, so two in one.
I'm going to focus on my bench/overhead for a while. Failing that 225 really hit me hard. I never really gave my upper body work much thought, but it's going to become a priority now. I want to hit that 275 mark 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
She's the kind of girl that you always think you could never be with.
She will be mine 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
friday - upper body 1
incline bench x3
bentover row
high rack lockouts - working above 225
seated row
tris, bis, side raises
saturday - lower body 1
squat 3x3
front squat
sumo deadlift
abs
monday - upper body 2
push press
pull up
db press
one arm row - will be with 80's, so.. a ton of reps
tris,bis,rev flyes
wednesday - lower body 2
squat 2x8
trap bar deadlift
RDL
abs
So, we'll see how it goes.
__________________
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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