27/08/08 Wednesday
Deadlift ---suit on(fusion)---
65kg x 6
110kg x 4 ---straps up---
155kg x 2 ---belt on---
185kg x 1
200kg x 2
207.5kg x 2(2 sets) PR
Speed Squat
20kg x 3
65kg x 3
85kg x 3
95kg x 3(8 sets) PR fastest set: 4.6 seconds
DB Rows
115lbs x 10(4 sets) PR
Comments:
-Deadlifts were pretty easy, strong PR's. Planning to double 215kg next week, will do 215(my best single), and possibly more for a second set if it feels good.
-Speed squats, decent speed with 95kg(59% of raw 1rm), but I really want to be getting it between 4.0 and 4.5 seconds. Still pretty fast sets, but I'll drop to 90kg next week and get my sets timed.
-Rows coming along well too, will drop rows next week I think, for the last deadlift session. I should be repping 120-130 in my next comp cycle though!
Nice pull.
Do you use bands for the speed squats, or just straight weight?
__________________
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
crank up some heavy band tension - do you have a monolift? I realize that you have to walk everything out but i would not be willing to walkout heavy band tension.
I walk out band squats. It's not a big deal.
Besides, he's not squatting 800 yet. For speed squats he won't have that much band tension. Safe to walk out.
__________________
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've only used purple bands. I think if I were to use a green band, I'd have to take more weight off the bar, so I'd have less resistance at the bottom.
__________________
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
No monolift. No good way to set up bands yet, and the bands we have are just luggage holders I think so that works for benching, not in a squat rack though.
I don't think I'd use bands with more than 50kgs tension at the top for the speed work.
Have someone time you with a stop watch and make sure that you get your three reps in or under 3 seconds. If you can’t bench the weight 3 times in 3 seconds, then the weight is too heavy and should be lowered.
__________________
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
Turns out there's a couple more sad little powerlifting federations in Australia than I thought. One with 90% of it's nationals records, are blank. One where the highest total at their national championships was 620kg.... And one where I would be an OPEN national record holder, in all 3 lifts... which would also be records for the 90kg class... And fed's where many multiply records, are lower than our single ply records LOL
Join it and fill the board with your name.
You wouldn't be taking advantage. You'd be motivating them to try harder.
They need you Simon.
__________________
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
Lots of feds dont keep up to date records either ive found.
there are a couple sketchy feds around me too. one had a meet a few weeks back, and out of 20-30 lifters, there was ONE failed lift and it was because of a technicality (didn't wait for the start command on the press i think). crazy.
Bench Press
20kg x 10 raw
--shirt on(42 f6)---
65kg x 4
95kg x 2
110kg x 1
130kg x 1 Paused PR
120kg x 2 Paused 1st rep PR
120kg x 2 Paused both PR
120kg x 2 Paused 1st rep PR
3-Board Press
130kg x 2 PR
130kg x 2 Paused PR
Lat Pulldown
140lbs x 10(3 sets)
Comments:
-130kg was missgrooved, hung up pretty close to chest and i brought it down too high, paused it and pressed it out pretty well anyway
-My ass is still sore from last weeks squats, the tailbone is bruised lol
__________________
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
thats why squatting without saftey pins is stupid, even alot of feds now are using straps on the monolift so if the lifter dumps they wont be crushed. good reminder.
31/08/08 Sunday
Squat ---suit on(36 centurion)---
65kg x 5
110kg x 3 ---straps up---
135kg x 2 ---knee wraps on---
155kg x 2 ---belt on, lever not done up---
180kg x 1 ---belt tightened---
195kg x 2(3 sets) PR
Comments:
-Not bad, got all the reps although not all of them were that great
-Will be happy to get through next week, 205kg x 2 x 2
That's the plan, I might bench heavier doubles than that, and I might not use the same weight for both doubles, instead working the weight up. Everything is going good, just worried about the squat session a bit, since if I missgroove 205kg, I probably won't be able to save it! Gotta get each rep perfect(only 4 reps hah)
My tailbone still hurts... Damn these titan suits hahahaha
Quote:
Originally Posted by Frank.S
thats why squatting without saftey pins is stupid, even alot of feds now are using straps on the monolift so if the lifter dumps they wont be crushed. good reminder.
With 3-5 good, experienced spotters, this shouldn't be a problem.
Quote:
Originally Posted by Alcoholiday
how do you pr on the same lift 3 times?
and is that you in your avatar?
First set was a PR, second set I paused both reps so it was a PR too, 3rd set I just repeated 1st set, so technically just a repeated PR there.
With 3-5 good, experienced spotters, this shouldn't be a problem.
tell that to vlad who broke his knee squatting 1300lbs, or batley whos knee blew at about 1200lbs. even 5 spotters have no hope when the weight is over 1000lbs.
Hrmmm, It's only the case for freak accident though, most of the time the 5 spotters catch it well.
But one thing is weird, we use safety racks for benching, so why not for squatting? That really doesn't make sense, I mean the same racks could be used!
__________________
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
hahahaha.
so that works for benching, not in a squat rack though.
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