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Nate's dead, fallen tree

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coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/28, 03:04 PM haha. believe me... thats how i felt. even on the warm ups my legs just felt underpowered like they were not quite awake. this is obviously the case as last week on the same box i hit 375 with the cambered bar...
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/11/28, 05:17 PM naw..it it was me i'd be doing somthing to help or build the dl....but I only pull from the floore once every 4 weeks...at the most. I just wondered if you had a reason why... -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/28, 05:21 PM mostly technique... i need to learn to drop my hips and get behind the bar...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/28, 07:23 PM I like to think that the deadlift helps and builds the deadlift. It makes a great assistance exercise for deadlifting. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/29, 08:58 AM 11/29 7:15am DE Upper Bench +chains barx10 95x8 135x5 165x3 170x3x2 165x3x2 stop- my right peck feels like it is being torn apart tried 185 for 4board... can not do it did other back/tri work Hamer Strength Lat Row 115x8x7 each side (lots of rowing!) Green Band Puhsdowns 0x20x5 Military Press 95x10 115x8x4 Kettlebell SkullCrushers 30lb?x8x3 (hit my head on one hahahah...) Bicep stuff, shoulder stuff very unorganized day. i think i might have a possible partial tear in my pec. im hoping its not and that im just beat up from last ME session. i did not feel it when i came in. My hamstrings were tight so i did some foam roalling tho. either way, there is a definite sore area on my right pec and on the speed work i couldnt keep good form cuz it would hurt (going in circles). with the board work, i couldnt convince myself to touch the board w/ the right side. we will see might have to let Pemdas win next ME day... done.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/29, 03:31 PM oh, and actually it was a few more sets of 170, but i dont know if i would consider them speed work. they were hurting me so it was kind of working against me actually. as for now, there is no pain in my chest but its still noticeable. i guess maybe cuz i am just thinking about it i imagine feeling something. im not sure... i am trying to drink a lot of water hopin it is something like dehydration (my right tricep was sore today too and my left trap is tight) hahhaa. im falling apart
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/29, 06:08 PM If you bring one hand over your head and one behind your lower back, can you bring your hands together? Actually that wasn't an if question, it was a which side is worse question. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/29, 10:51 PM left hand behind head and right behind back is worse. not sure by how much tho. i can touch the other way, but feels like a good inch or so the way i mentioned. i know im tight, ive just started doing foam work and contrast showers. and i never really stretched until about a week ago. what can i do to loosen up? my hamstrings are tight like crazy too... can hardly keep my leg straight and lift it even slightly...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/30, 12:04 AM Keep up the foam work and the stretching. I was going to say this before you answered my question, but figured I'd make sure first. You're right anterior deltoid is probably tight. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/30, 01:20 AM ok. well ive done some reading of stuff by Mike Robertson and Cressey. I am definitly going to continue foam rolling at least every w/o session and probably just buy 1 on my own. I practiced breathing more into my stomach like they recommended, and was able to increase the ROM for the arm things you had me do, to the point where both sides were touching. ive been consistently doing leg swings and the like before my lower days for about 3weeks, yet i feel as if my legs have gotten tighter. i attribute part of this to the fact im on my feet from about Thursday mid day to Sunday afternoon constently. i will see how this works out. I have been doing the plantar work with a tennis ball forever and will be adding in some thorabadic (sp?) spine work as well using 2 tennis balls taped together. the strecthing is probably what needs most work (and not to forget my lack of GPP haha). anyway, thought id update you on where im at right now.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/30, 10:58 AM 11/30 DE Lower green bands barx10 135x5 185x5 205x3 225x2x10 Sumo DL 135x1 225x1 265x1 275x1x8 Reverse Hypers 90lbx8 135x8 180x8x2 also added in Standing crunch with green band 0x12x2 had to leave a little early b/c i have work. didnt get in single leg work. i watched my friend do 8 plates (4 each side) on the reverse hyper... no way could i do it, i could not do 6. guess i need to work on that lower back/glute area of mine... DONE
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/30, 11:53 AM I still don't see how you feel fast with green bands. Maybe you have a slightly higher box than me.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/30, 12:05 PM I mean tthe green bands with 225. I did 175 two weeks ago. I might have been good for 185-205, but definitly not 225.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/30, 03:33 PM the box is slightly below parallel. most sets are fast, others i suck on. we were aiming for 60% box squat + bands today, so thats what it came out to.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/30, 03:37 PM what would work best to loosen up my anterior delt? foam roll it? whats the best way to hit it? ============ Quoting from wrestler125: Keep up the foam work and the stretching. I was going to say this before you answered my question, but figured I'd make sure first. You're right anterior deltoid is probably tight. =============
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/30, 03:43 PM Ok...maybe I am just slow. Or maybe my perception of fast is slightly different. I am going to bust out the chains for the rest of the year. Give two chains on each side a shot.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/30, 06:20 PM haha... these guys seem to sweat the bands. ive only used chains one time and that was for bench. ill let you know on here fo' sho' tho'
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/02, 11:35 PM I like stretching in the bottom portion of a dip, as well as general pec stretching (90 degree arm in doorway stretch). It's not a common site for scar tissue, but it wouldn't hurt to foam roll it. Actually, it probably will hurt, since foam rolling is one of the most painful things ever. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/04, 12:35 AM 12/3 ME Upper Bench barx5x2 95x5 135x3 185x3 205x3 225x3 3 board 245x3 265x3 275x3 285x2 295x2 305x1 315x1 325x0 320x0 DB Rows 100x20 100x16 DB Skull Crusher/ Pull Downs 40x10/120x10 35x10x2/130x10x2 30x9/110x8 Lat Raise/DB Curl 25x10x4/35x10x4 Plate Pinch/abs stuff good day. no pr, but that 315 went up way easier. i finally got the feeling of digging my shoulders into the bench, made it fly by. missed the others b/c of a not so decent set up. i would have loved a PR to get me out of the mild depression im in due to some new legal consequences! yay! howerver, i am happy with this... DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/04, 03:38 PM haha. just looked at last week. this was a 5lb PR. did not even know. if i had tried for 320 first, i have no doubt i would hit. 315 was perfect and actually easier than 295 and 305 because of tightening up my back more
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/05, 08:45 PM 12/5 ME Lower SSB Box -4 in below barx5x2 95x5 135x3 185x3 225x3 275x2 belt 295x1 315x1 335x1 355x0x2 305x1 Should have shot for 345... oh well... RDL 225x10 315x6x3 Bulgarian Split Squats 55x8x3 GHR 0x12x3 superset Standing Cable Crunches 160x10 190x10x2 DONE. pretty decent... the SSB is nice I guess
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/05, 08:50 PM split squats always kill me more than anything else... my balance is shit.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/07, 11:07 AM 12/7 DE Lower Box Squats + Chains (4each side?) barx8 135x5 185x3 225x3 245x2x8 Sumo Dead w/ bands (bands attached to db on floor, forget what to call) 135x1 225x1 275x1 315x1 <-real slow ~265x1x8ish these were hard, i dont know why, but i was struggling... guess i was tired Single Leg RDL 35x10 60x10x2 dont know what to call these, but they are a crunch where your legs are flat, feet hooked behind power rack so you cant move back, and partner lowers band to your face and you just do crunches... purplex10x3 TKE green band 0x12x3 Shrugs 120x8x2 good day, i think the band deads will work out well, but right now i suck at them. felt slow and weak. i seem to be doing sumo a lot, perhaps my ME should be sumo? DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/07, 11:08 AM oh... i missed DE upper this week. i dont have a car anymore so I can only go to gym if i get a ride or walk from school. i need to get a bike lock for my friends bike and then i can ride there in the morning (cept its cold)...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/07, 11:47 AM looking back at my log, i need to probably make slightly bigger jumps on bench towards the top (not going for 305,315, then my PRs) i will take this into consideration. i should blow apart my 2 board on Monday. its only 275. cant wait...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/10, 10:17 AM 12/10 ME Upper Bench barx8 135x5 185x5 205x3 add 2 board 225x3 255x2 275x1 285x1 (10+ PR) 295x0 290x1 (15+ PR) 295x0 shoulders kept rolling forward and falling out of groove... need to keep working on digging into bench with back and pushing away Hamer Strength Lat Row 90(each side)x8 115x8 125x8 115x8 DB Skull Crush superset Green Band Tri-pushdown 30x15x2/greenx20x2 30x10/greenx20 my right tricep dies about 5 reps before my left on Skull Crush. whats this about? im right handed... Side bends/standing crunch/db lat raise/face pull greenx15x3/greenx12x3/25x10x2,30x10/greenx10x3 soo... looking at my board work i dont think i am going to make 300. my 2 board is only about 5-10 off my chest work, i know i can hit at least 285 off chest, so im unsure what to think right now.. on another note, there is an IPF meet in April that I was also introduced to today. i will have to decide which one seems more beneficial for me... DONE
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/10, 10:37 AM How fast do you come down to the boards? If you come down too fast you lose tightness(at least I do) and this almost always cause the bar drift towards my head on the way up. Keep real tight, let the bar ride your lats on the way down and focus on keeping those elbows from flaring.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/10, 10:49 AM not too fast. im just having trouble pulling scaps back and digging in. this causes my shoulders to rotate a little on the concentric part and that starts my elbows flaring and by then im way out of my groove and finished anyway. last weeks 3 board i really found my technique for at least 2 of the lifts (unforunately not the last attempt). this week i sturuggled...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/10, 10:53 AM we will see if i can get form down again next week when i do 2 board again. my shoulder was bothering me when i woke up, so hopefully ill be good to go completely next week. dont know how my progression is going to be or if i am still going to aim for 3 that last week. i might just start back up at 3 or something... do some foam work, i just dont know! hahah
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/10, 10:58 AM You might just be slipping a bit. Put some chalk on the bench where your upper back rests or put a strip on your shirt. It is really hard for me to get adequate leg drive and not have my upper back slip if I don't have chalk down.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/10, 10:12 PM i am genuinly just have a great time lifting lately. yea, my body feels more beat up from normal cuz of lifting real intenstely on ME, and also from work. but my lifts are going up, and my drive to lift is back, especially with the concentration on 1 or possibly 2 meets. im debating on doing both. steve or shawn, do either of you know how much it costs to get a USAPL card and IPF card? cuz the one i think near me that i know my friends are going to is IPF. thanks boys
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/11, 09:10 AM I think the usapl is $40, it might be $60 though. Just go to their websites.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/11, 11:51 AM I'm pretty sure Shawn is right, but I don't know which it is. well that wasn't a helpful response at all... Also, USAPL is the governing body of IPF within the united states, so until you are planning on competing at the world championship, they are the same thing. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/11, 02:47 PM Just checked... a card is $40. They will sell them at a meet, and I recommend getting them at the meet and NOT prior, since that way you get the most time out of it. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/11, 03:25 PM Steve my card says that it expires at the end of this year and I know I got in April. Are you sure it a year from when you got the card.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/11, 07:23 PM That's what the NYS Chair told me last time. I know it is good for at LEAST 1 year, though you could check with Emilio. He is our historian for all things powerlifting. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/11, 10:31 PM haha
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/12, 09:17 AM 12/12 ME Lower feeling real tight today... SSB Box same box as last time barx8 135x5 185x5 225x3 255x3 315x1 345x1 (+ 10 on my belted PR) 365x0 315x2 bar RDL 135x15 185x12 225x12 245x10 Pistol Squats/VBar Pulldowns 0x8/180x10 0x6x2/180x10x2 Green band Reverse Side Bends/Purple Band fly things (stretch the band apart with arms straight) 0x10x3/0x10x2 Good day. 10lb PR without a belt on... one of the reps with 255 we forgot to put a plate on to raise the box up a little for me, so i went real low and it sort of hurt my hip. 365 was just not happening, should have aimed a little lower cuz 345 was blown apart... DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/12, 09:23 AM about meets: I have been talking to the coaches and my training partners, all of whom are going to compete in April in the IPA (sorry, thought it was IPF) meet in PA. I am pretty sure I am going to lift at this one and not at the USAPL. I believe i will probably go watch you shawn and steve, b/c i want to see a meet/come support you guys. My partner said he would roll too so if you need help or anything we should be down. But i think it would be easier to lift in the meet all my people are competing in. About the competition, im flirting with the idea of gettin a suit for now to get practice in. Supposedly, i am able to double up on briefs and a suit and it wont count against me. Right now i am sort of eyeballing a 2ply suit and then maybe hopping in some briefs, but im not sure i sort of want to roll raw until im stronger, but im really liking the idea... i just dont know!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/12, 09:24 AM another note... is the SSB heavier than a regular bar? my friend just called to ponder this same question. i looked on elite and they have several different ones there, but the one that looks most like ours is 65lb... this would mean my PR is actually 365 if its true...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/12, 10:22 AM Jumping from raw to double ply gear is a huge jump. That's why I compete in the USAPL (when I am competing). Single ply only and no briefs, makes it easier to compete as a raw lifter and easier to make the transition to gear. There are some considerations before switching. Are you ready for it? Do you have people to practice with that dress? Will you have a seperate handler available? Are you moving up a weight class (it's expensive and doesn't fit if you change)? I'd recommend starting out in the briefs and see how you feel.. Also, you could just weigh your bar. Ours is 55, though I don't know where we got it. I know it's not elite, because their bars throw you forward more. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/12, 11:29 AM i am unsure whether i truly am ready for it... i know at some point i have no problem switching to using gear, and im not sure if that is now or not. as for people to practice with, both strength coaches we deal with suit up on a regular basis, including bench shirts too. as for a seperate handler, its sort of us all workign together. well i was just thinking i could avoid the briefs and just roll a suit with the straps down... isnt that essentially the same?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/12, 02:24 PM Similar yes. But a double ply suit is still a huge jump. Briefs won't keep you from hitting parallel as much, and won't alter your grove nearly as much. I'm looking at briefs right now for after my surgery to keep my hips healthy, even though they are not allowed in USAPL competition. If you do decide to get a suit, I'd recommend starting with something single ply. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/13, 02:59 PM 12/13 guess i should say that i did an hours walk yesterday (had to walk from campus to my house... that sucked,but its good for me tho...) feet have been bothering me tho... RE Upper Bench barx10 95x8 135x8 185x3 add foam board thing 225x5x3 4board press 275x3 <-hit pins on last one, but dropped weight as this was feeling too heavy for a RE day... 265x6x2 Standing overhead lockout press things (pins at eye level) 135x3x2 hurt shoulders, switched to seated db shoulder press 45x12 55x10x2 supersetted w/ chest supported rows 85x10x2 DB Skull Crusher/Green band pushdowns 30x10x3/greenx20x3 DB Alt Curl/Face Pull 30x10x2/greenx15x2 35x8/"" i think i am in the same boat as you shawn... my shoulders are weak as all hell. i think maybe during my deload week i will try for a max overhead bb press to see what i can do, but i know in the past (about 100lb on bench ago) i was able to do only about 145ish. judging by todays work, i dont think im really that much higher than that. pretty weak day, just was not motivated today, kinda going thru the motions done..
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/14, 10:56 AM 12/14 DE Lower SSB Box + 4chains per side barx8 135x5 185x3 225x2x10 (felt ok on these...) Deadlift not really sure of weights b/c we kept fluctuating. i kept changing between sumo and conventional today. i know that, at least for today, my conventional slaughtered my sumo. i could not even get off the floor with the sumo, but flew through more weight with conventional. weight varied between 225-415... Shrugs 315x10x3 supersetted with more of the same squats above 225x5x3 for a little rep work, but already spent... TKE/side bends/standing crunch bluex20x5/greenx15x3/greenx15xx3 good day. either my conventional is apparently stronger, or my hips were just beat up from the speed work. DONE
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/14, 11:08 AM How much do your chains weigh? Cause 4 chains per side would be 170lbs of chain for me. Thats a lot of chain. Plus 225 on the SSB is ridiculously too much weight for DE day considering I know what your squat and your current SSB PRs are.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/14, 01:06 PM definitly not 170lbs... maybe half that? i think they are like "half" chains or something... so like maybe 90lb or so? i dont know... i felt decently fast, especially when i focused on being quick. oh yea... btw... i guess its 245lb. the bar is 65. we weighed today
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/14, 01:55 PM wow 3 of us with weak shoulders lol -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/14, 01:55 PM Message deleted by moderator due to unsuitable content for this board.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/14, 01:58 PM opps.... -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"

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