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Group: Strength & Powerlifting

Created: 2012/01/01, Members: 39, Messages: 16459

Discuss the topic of Power lifting, Strength training and Strong Man training!

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Pemdas Posts: 973 Joined: 2004/07/22	2007/11/05, 07:51 PM I meant when you are feeling off, not days that you don't go to the gym.

coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/05, 10:02 PM oh... i gotcha, my bad
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/11/06, 07:50 AM squats warm me up best for dls -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/08, 12:56 AM 11/7 at Lifetime Fitness at 11pm. i hate this place... ME Upper barx5 95x3 135x3 185x3 225x2 (this felt really heavy for some reason) 255x1 275x1 295x0 285x0 almost had both 295 and 285. i mentioned after the 225 that the weights felt heavier than normal. he said he felt the same way everytime. my gym has York plates, here are the rubber coated Iron Grip. something was up, everythin felt like 5-10lbs heavier... weird! SL Wide Grip bench 135x16 155x12 DB Sitting Shoulder Press 65x8 65x7 65x6 DB 1 arm Row/ Side Raises 95x8/27.5x8 100x8/27.5 110x5/27x5 Shrug/BB Curl 225x8x3/45x8, 65x8x3 a lot of other weird stuff cuz i was just killing time. i really do not like this gym cuz its so anti lifting. im disappointed with the ME movement, but i will try again next week at my gym. and im planning a heavier RE movement of 205 or 225 for Sunday. DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/08, 12:57 AM oh, and i dont know if i will be able to lift on Sunday. im gettin my finger worked on again. Ever since my first surgery about 6mo ago to repair my fracture, the tendon got scarred down so i cant extend my finger or bend all the way. hopefully, after Friday that will all be solved. They are cutting me open with just novacaine! this should be fun!
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/08, 08:37 AM What is your Bench PR? I pretty sure its not 290, so why did you go for 295?
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/08, 09:21 AM im not even sure anymore what it is...
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/08, 10:08 AM Well, you got 305 off 3 boards last week right? I think 295 to the chest is a little optimistic. 285 maybe, but 295 is asking a lot.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/08, 01:27 PM yea, which is why i tend to fail, i cant get myself used to making smaller jumps. im going to try ME off the chest again next week at my regular gym where i have the environment i like, and things feel normal. i will certainly have smaller jumps. besides, i blame it on you... your making me nervous how your right on my tail with bench...
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/08, 01:39 PM lol, a little competition is a good thing. I havent flat benched in 4 weeks. I am feeling like it might be time to see where I am. I going to give it a shot next week. I pretty confident that I am good for 275. It will be nice to have the quarter.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/08, 02:17 PM yea.. i didnt realize that i had gotten it until last week. then i realized that i had quarters on for a while. its good stuff. me and you are competitive in everything now but the deadlift. mine is just poopy compared to yours hahaha. why cant you be my weight so it would be a legit comp...
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/08, 09:39 PM Just some food for thought. I haven't really done any shoulder work in long time. I thought that I was getting enough from flat bench and dips and stuff. Honestly, I pretty sure I was wrong. The main reason I didn't do it was because of all the shit I read about westside. The problem is I am not as advanced as them. I don't have the "yoke" that they do. Buried in some of the articles at elitefts.com, I found some that mention that shoulder work is important for someone at my/our level. I really feel like that incline DB press and overhead press are helping significantly. I also stopped doing DE work for bench. I am positive that the rep work is far better at this stage in my development. At the very least it is something for you to think about. I also just read one that mention quad work is important for raw lifters. Steve will attest that I am pretty much just a hamstring. I am going to incorporate some more quad work into my training and see where that takes me.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/08, 10:04 PM i have only really recently begun the DE work with bands. i only planned on doing it like 1-2 weeks a month to keep "fast". other times i am just going to do RE. I definitly agree with shoulder work. I know that is a weakness i have had (only overhead pressing like 145ish bb). ill keep an eye on the quads... good lookin out tho bud...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/09, 01:34 AM I agree with everything Shawn said in that last post, so it might be worth looking at. That doesn't happen often. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/09, 01:36 AM hahahaha. well, i was just going to blow it off, but if Steve agrees... i guess i will listen
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/09, 10:23 PM i was going to hit the gym early this morning but there was a party at my house last night and i sleep over the dance floor (frat boys! yay!). anyway, i could not sleep till around 3ish, so i had trouble waking up and did not make it. had surgery today on my finger again. i chose to have them use local novacaine on it. its so weird being awake! they had to seperate my tendon from the bone where it was scarred down and i could feel grinding movements, but obviously it did not hurt. (except when he went a little to far and hit the nuckle). anywho, i missed my workout today, i might try to slip in tomorrow, but obviously cant do pulls. if i can make it tomorrow, we will see about sundays RE work too. i take off all the bandaging tomorrow night, but then i have to keep it super bandaided cuz of my 11 stitches. sorry for the novel, novacaine wearing off but vicodin kicking on!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/12, 11:05 AM so i have missed the last few days. i might be able to get in today and get some ME squats done, but i dont know how well i can grab the bar. its not pain anymore slowing me down, but my finger is so swollen its hard for me to close my hand b/c it feels like the stitches will rip!
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/12, 11:55 AM What was wrong with your finger?
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/12, 01:28 PM ha. i broke it in April and had surgery to fix it. The tendon got scarred down not allowing me to fully extend or make a proper fist. Now i got surgery again to break up the scar tissue and allow full ROM (hopefully), but right now its swollen and sore from surgery on Firday..
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/13, 06:34 PM 11/13 ME Squat barx5 95x3 135x3 185x3 225x3 275x2 315x2 belt 385x1 425x0<-tried to be Pemdas today... 385x1-real sloppy Good Morning! barx15 135x10 185x8x3 GHR 0x12x3 superset reverse side crunch 40x10 50x10x2 relatively decent workout. i had a feeling i was going to miss that weight, the 385 felt real heavy. went in the afternon to gym again, so i feel different. i think i need a verbal cue when lifting to push that last little bit... im going to either try again next monday morning, or maybe do SSB squats (possibly with a box!) blah... DONE
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/13, 07:41 PM ============ Quoting from coolnatedawg: i had a feeling i was going to miss that weight, the 385 felt real heavy. blah... DONE ============= That is the worst possible mind set to go into a big lift. However, I am sometimes guilty of it too. I am learning that you need to have confidence to hit big lifts or there is no point in trying. Even if there is a chance you might miss, you have to more faith in possibility that you going to hit it. Letting your ego get in way when you body is telling you something different is something that I am still struggling with. I am trying to make a better effort at listening to my body. PRs are nice, but that isn't the end all goal of max effort day. The strain is the most important part.
arondaballer Posts: 1,054 Joined: 2003/06/14	2007/11/13, 08:25 PM Yea, last week I got sloppy with my squats because I refused to go for anything less than what I planned to hit that day, and my back paid for it for the next few days. -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/11/13, 08:25 PM Yea I go up to about 85-90% and see how that feels to my body. If that goes up good...thats agood sign. But if that weight feels like a max attempt and I struggle with it...I know thats not a good day to go for a PR. I personally don't like to miss a PR my workouts sucks the rest of the day...and usualy rest of week. 315-385 is a big jump man.... you shoulda put a 350 in there in between or somthing. IMO I also liek to close my eyes right before my lift. And i visualize the whole lift...the step under the bar, my grip...the push up off the rack...the walk back...deep breath...descent...hole...pushing through sticking point..drive..exhale a lil bit...drive...finish..walk forward. etc....I do all that before I lift...9/10 times I get it.....just cause mentally I was ready. Mind over matter so to speak. but in my expierance...if you don't think you can get it....you prolly won't. -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/13, 10:56 PM ok. well here is something i struggle to understand. if i do go for about 85-90 and see it as a struggle, and decide not to go for that PR, what do I aim for? like shoot for the weight i have gotten before or what? i am consistently guilty of doing this to myself where i talk myself out of it...
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/13, 11:09 PM Just go for reps in the 90% range. One time I did 6 reps at 91%. Other times I'll hit one around 90% and just keep adding 5lbs until I feel like I am not going to hit the next one.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/13, 11:22 PM yea.. i will try to do something more along those lines... what do you all think about adding in knee sleeve or wraps now? my freaking right knee has been bothering me and i dont know if that would help fix it or what... anywya, just talkin out my ass, get back at me...
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/11/14, 07:28 AM I use them sparnly(sp?) usually over 90-95% but I do want some work in that area just help with knee strength. -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/14, 08:23 AM If they keep your knees healthier and safe then by all means go for it. I wear elbow wraps/sleeves all the time. They pretty much keep my tendentious at bay.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/14, 10:24 AM ok. im probably going to pick up Rehband knee wraps then. its like 60 for the pair or i might go Tony Konos, a little cheaper. But i definitly feel like i will need them...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/15, 04:34 PM 11/15<- you can see my schedules is a little off haha ME Upper Bench barx5x2 95x3 135x3 185x3 225x2 255x1 280x1 (PR? i will use this as my max even if it is not) 255x1x2 DB Shoulder Seated Press 60x10x2 60x8 60x6 (working in with someone ~30-45sec rest...) Hamer Strength Row 100both sidex10x3 super set Tri Band Extension purple rep out/ green rep out DB Shrug/ EZ Curl 80x10/65x10 85x10/65x10 90x1065x10 good workout. this was in the afternoon again, cant wait to get back in the morning. the ME work actually felt like ME today... definitly a lot of effort. good stuff DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/18, 09:17 PM 11/18 RE Upper Bench barx5 95x5 135x3 185x3 225x7 225x4 225x3x2 V-Handle Pulldowns 150x10 180x8x2 super Lat raise 25dbx10x2 Hammer Curl/DB Overhead Tri Ext 55x8x2/70x10x2 I had to work out quick cuz i only had 35min til gym closed. Pretty good w/o since i only had 3hrs sleep. My brain hurts im soo tired. I missed DE Squats this last week b/c of work and was unable to fit in/motivate myself to go since i did not have access to bands this week. We will see how this works out again on Monday... DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/18, 09:19 PM oh, and its very apparent i dont have the GPP i think for this kind of quick w/o. I was huffing and puffing... and even my bench work shows a huge decrease in strength. the rest times were about 1min tho..
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/19, 10:15 AM Watch the intensity. This is an RE day. Doing triples is pretty demanding consider you also have a ME day.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/19, 10:18 AM ============ Quoting from coolnatedawg: 280x1 (PR? i will use this as my max even if it is not) ============= Nice...I am trying oh so desperately to hit 275. Good damn sucky bench.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/19, 11:26 AM your damn right that was intense... but again, i attribute it to the shorter rest times. i think i am going to drop to 215 next week that way i can continue with the higher reps. we will see how this comes into play on Wed. and thanks on that PR. i dont really understand it cuz i felt like i was real close to that 295 that one day. we will see what happens in the next few weeks. im still settin my eyes on that 300 by Jan 1. i def think it is attainable... and im sure you will hit that 275 no problem very soon..
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/19, 12:01 PM after lookign at your progressions on boards pemdas, i think i am going to do 2 weeks of 3, 2, and no board. this will take me up to the last week of december, and the true test to see if i can hit my goal...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/19, 10:17 PM 11/19 ME Lower Cambered Bar Box Squats barx5 95x5- this thing swings like crazy! almost failed these hahah 135x3 185x3-got a hang of it now.. 225x3 275x2 315x2- real easy belt 355x1 375x1(PR) 395x0- lost my air... i know i had more than 375... 355x1x2 (4 at 90+) Cambered Bar GM 135x10 185x8 205x6x2 GHR 0x15x3 superset Reverse Cable Oblique things 40x10 50x10, 60x10 DONE! good workout, took forever cuz i was talkin to my friend that i work with on Fridays. I think i am going to try and get in early in the mornings to work out with him from now on. His schedule is 7am Mon Wed Thur ME Upper, ME Lower, DE/RE Upper and 9am DE Lower respectively. Its different from mine, and im not 100% sure i like the placement of the days... but it will help me get my shit moving. This means i will miss ME this week, but i got a pretty intense RE this week. I will be doing a DE instead i think, that way i can jump in with them...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/20, 02:34 PM surpisingly not beaten up today... i thought i was going to be real sore... im gettin excited to start with some training partners soon...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/21, 03:40 PM 11/21 DE Upper (i changed my days around...) Bench barx5 add mini's barx5 95x3 115x3 135x3x9 (3 close, wide, reg) Close Grip Bench 205x6 225x4x3 Pullups (bw) with band attached to weight on floor widex5 chinx5x2 superset w/ Rear Flyes 25x10x3 DB Flyes/DB Shrug 40x10x3/100x8x3 Standing Alt DB Curl/Gripper 45x8/115x20 30x8/115x20 35x8/115x20 Not a bad day, i did not get to work in with my friend cuz he did not let me know when he was going to go and i dont have his number, he has mine. Hopefully this will get straightened out soon. DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/21, 03:42 PM I read an article on T-nation about if your forearms feel most of the work from curls, your not activating your biceps enough. I think my biceps are actually the weak point in my pullup/chinups(cant get that last little bit at top no matter what...). so i started really focusing on my biceps when doing curls, relaxing my forearms and letting my biceps do all the work. thats why the weight for the curls dropped...
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/11/21, 04:48 PM try zottamen(sp) curls... -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/26, 12:13 AM finally got my DE lower in... 11/25 DE Lower Box Squats (~3in below parallel) barx5 95x5 135x3 185x3 225x2x10 Conventional Dead 135x2 185x1 225x1 275x1x6 315x1x4 Some GHR and Hyperextensions (dont remember reps and other stuff...) I felt pretty slow at the bottom of the box squats with 225 but real quick at the top. need to work on a low box a bit i think. Pretty happy with the deads, very fast, but i feel like my technique has declined as i feel my upper back has lots of rounding even at light weight. Need to concentrate on sitting back too. Was able to hold on the weight w/o any pain from my finger, so that was good (no chalk or anything) DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/26, 09:17 PM 11/26 ME Upper barx5 95x5 135x5 185x3 225x3 add 3 board 245x3 265x3 275x3 285x2 295x2 305x1 310x1 (5lb PR) Incline DB Press/Incline DB Row 70x12/70x12 80x10/80x10 80x8/80x10 65x12/65x15 DB Skullcrusher/DB Rear Flyes 30x12/30x12 30x10/30x10 30x7/30x10 EZ Curl/Standing Crunch 65x10x3/140x10,160x10,200x10 Awesome work. DONE!
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/11/27, 07:15 AM why are you doing conventional deads for? why not with bands, or off a box or somthing? -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/27, 11:19 AM i did not have any bands with me that day and we had typically been doing sumo, so i just wanted to change it up a bit to practice my technique... is there something wrong with this that I am not aware of?
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/11/27, 09:44 PM I was just curious... -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/27, 11:10 PM haha. i was just seeing if maybe there was a reason to not try it....
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/28, 11:59 AM 11/28 Got in the gym at 645 to work out with my partners... real fucking early, pretty tired... ME Lower Box Squats barx10 135x5 185x5 225x3 275x3 315x2 345x2 belt 375x1 385x1 405x0 BB Bulgarian Squats->BB Lunges 135x i dont know how many sets or reps i was so burnt out and balance was way off GH Crunches with purple band 0x8x3 Pull up/Chin/Pull 0x10,0x8,0x8+2 this was a shitty day. With 3 workout partners it took a while for squats, and my friend worked up to 515x1 on box so during that time my body cooled down to much. I was pretty much dead by the time we got to Single Leg Work. we will have to work on this, but overall i just need to adapt to the time... DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/28, 12:01 PM oh, and there was a 355x3 set after the failed 405. I should have had the 405 too... i came off the box, but got stuck about 3-4in (i think) off there... kinda gay. also, the box was about 1/2-1in below parallel i still felt destroyed, but kind of depressed
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/28, 01:50 PM 6:45...i can't lift my tooth brush to my mouth that early in the morning.

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