Powerlifting Etc

Fighting an Injury....But Flipping Tires...700lbs too...

2010-06-04T20:31:00.001-07:00

As the title suggests....more info to come...

770lbs tire is a bitch, but it's mking my knee feel better...

stay tuend for this strong ass mother fuckers come back!

Chris

Deadlift Training from 4/15/2010 475lbs for 10 reps (No Belt)

2010-04-19T13:05:00.000-07:00

Deadlift (Warm-Ups) 210x5, 265x5, 315x3
Deadlift (Work-Sets) 370x3, 420x3, 475x10
Skipped Accesory Work...

Given my slow recovery from that friggin sinus infection, I was quite happy with this performance. Still performing deadlifts without a belt and loving it. I really felt the abs on the last couple of pulls.

475 for 10 reps is a Personal Record I believe, I don't remember ever pulling this weight for this many reps. That's the cool thing about 531 is you eventually start handling weights for multiple reps that at one point you feared to pull for a double or triple...

Overall I fellt pretty good, the only thing that felt weak towards the end was my quadriceps of all things. Perhaps I will start incorporating some box jumps & leg extensions to address this.

That's all folkd, thanks for stopping by.

Making Savage the Body,

Chris

Good Bench Press Workout all things Considered...

2010-04-15T17:24:00.000-07:00

(Numbers Based Off 405lbs 1rm/365lbs Training Max)

Bench Press (Warm-Up) 145x5, 185x5, 225x3

Bench Press (Work-Sets) 255x3, 295x3, 330x6,5,4

Assistance Work Consisted of Various Blast Strap Movements Focused on the Shoulder Girdle

My head cold/sinus infection finally caught up with me hence the crappy workout.

Normally I would have expected 330 for 8-10 reps...Not This Day!

No big whoop...will nail it next week I guess.

Also, I think I forgot to post my Squat Workout and Military Press Day. On Squat I just went for the bare minimum of 5 reps ass to grass with like 395 or something. With the sinus infection my face felt like it was gonna blow off.

The Military Press Workout turned out to be like 175 for 12 or something like that, again the sinus infection killed me...

I did perform Deadlift tonight with pretty good results, I will post those tomorrow. Note to everyone, the sinus infection seems to be gone so my face doesn't hurt to touch anymore...good news!

Anyway, thanks for stopping by.

^ I Felt Like This ^

Keep it Dark, Keep it Heavy!

Chris

Deadlift Workout and My thoughts on past deadlift workouts...

2010-04-09T08:12:00.000-07:00

Belated Post...(from 04/05/2010)

Deadlift (No Belt - Warm-Ups) 205x5, 265x6, 315x3
Deadlift (No Belt Work-Sets) 345x5, 390x5, 445x12
No Accessory Work

Been fighting off a head cold, so overall I am quite happy with these results. These high rep deadlift workouts with no belt is really paying off in the upper back mass. It's almost time for XXL shirts...

Random thought on pulling:

So, up until 7 months ago I was a strict Westside junkie. Every week was Max Effort Squat, Max Effort Bench, Dynamic Effort Bench, and Dynamic Effort Squat. I pulled from the floor once every other month or so.

In hindsight I think this was a mistake, as until recently I secretly feared pulling anything over 405 for reps which I believe hindered any sort of mass building effects that heavy pulling can have.

I have pulled 600 lbs in training and other weights over 500 from the floor many times, but every single time there was an element of doubt in my mind.

Doubt caused from the lack of pulling from the floor with any substantial weight.

So now that I have worked up through the 531 progression and routinely pull weights over 400 for multiple reps, I find my confidence in the lift going up as well, which can only lead to good things if you ask me...

Anyway, just a random thought for you.

Chris

Bench Press Workout - Taking 310 for a Ride...

2010-04-02T09:49:00.000-07:00

Bench Press (Warm-Up) 145x5, 185x5, 225x3
Bench Press (Work Sets) 235x5, 275x5, 310x11
Super-Sets 30 Seconds Between
KB Rows 4x10
Chain Suspended Tricep Extensions BWx4x10

As far as bench press workouts go this was a good one. With a jacked right shoulder I was still able to post a Personal Record, so I won't complain.

This marks the beginning of my 7th cycle on the world famous Jim Wendler 531 Program and I am still loving the results. If you are into truly developing your raw strength, this is the shit for you my friend!

The accessory work was just thrown together because I was pressed for time. I think next week I will introduce some heavy rowing into the fold. I absolutely loathe Barbell Bent Rows but feel they will help with this shoulder issue. I believe I have a muscle imbalance due to neglect, time will tell...

Thanks for stopping by,

Yours in Strength,

Chris

Barbell Squats - Full Range Barbell Squats with a Rant

2010-03-19T18:32:00.000-07:00

Barbell Squats Full-Range (Warm-Up) 185x5, 225x5, 275x3
Barbell Squats Full-Range (Work Sets) 340x5, 385x3, 430x8(PR)
No accessory work, will Flip Tire & Sledgehammer hit tomorrow

As you can tell by the post title above I now perform my squats to full depth (i.e I can't physically go any lower...) some people refer to these as Ass to Grass S q uats but that sounds fruity so I call them Full Squats, but I digress...

How I Got Here from There...
Authors Rant/Recent History/Philosophy

In my previous powerlifting life I was a full on Westside Barbell follower and used those methods to get pretty strong. But I still felt like something was lacking. With all the variations, percentages, box heights, board heights, bands, chains, etc...not to mention I was not ever really into using gear. I felt I was complicating a very simple concept.

"Lift Heavy Shit, Get Stronger..."

I personally feel that RAW strength trumps geared strength all day.

Disclaimer: Now dont get me wrong, I could really give a rats ass what anybody else feels, and I'm not about to try and convince you otherwise...if you agree fine, if you dont fine...do what makes you happy.

With that said, I made some adjustments to my lifting style. Here they are in bullet form:

* Deadlift every week (varying percentages)
* Deadlift with no Belt
* No More Boxes, Bands, Chains, etc...Just me and the weights
* Full Squats only (No more Ego-Strokin' Parallel or Above)
* Overhead Pressing Weekly (Thank God I Did, it fixed my left shoulder)
* No More 'Weekly' templates (I now use a 'rolling' template, works great!)

Basically I got sick of saying "Dude I Squatted 625 for a triple to the High Box..." then having to throw in the disclaimer that there was no friggin way I could do it in the traditional 'Ass to Grass' fashion...

-or-

"Yeah, I can benched 550lbs...", but thats with a totally geeked up single ply Inzer Rage X...RAW, I wasn't even close...

These disclaimers just ate at my pride I guess. I knew I was strong, but there was always a disclaimer.

Some of you jive turkeys will say, well then just get on the platform and show what you got. Well, I dont really feel compelled to drop a chunk of change to compete in one of the hundreds of federations out there and bring home some crappy battle axe or mace anymore.

I lift for my piece of mind.

To boot, I don't feel a meets results are a great indicator of your strength anyway. With all the variables involved in a meet from nutrition, to timing, to gear adjustments, to yadda yadda yadda...I know from personal experience that my meet weights aren't really me, and I got the training logs and a "well checked ego" to prove it.

My personal philosophy is to be strong all the time, not just one or two times a year...

End Part I - Tune into Part II for how I got to where I am now...

Military Barbell Press - Jim Wendler 531 Military Barbell Press

2010-03-15T16:52:00.000-07:00

Military Press (Warm-Up) 85x5, 105x5, 125x3
Military Press (Work Sets) 155x5, 175x3, 195x10
Push Press (Dynamic Singles) 225x5x1

This is the 3rd week (6th cycle) of Jim Wendlers 531 program leading into a deload week (and me going to Switzerland for a few days). Today was Military Barbell Press which up until a couple months ago I never really did...

Outright hated them cuz I absolutely sucked at them!

Overall felt pretty good, will throw a pretty cool accessory workout tomorrow that I came up with, be sure to check back in...

Deadlift Training - Jim Wendler 531 Deadlift Training 3/11/2010

2010-03-11T18:30:00.000-08:00

Deadlift Training (Still No Belt)

Deadlift (Warm-Ups) 205x5, 260x5, 315x3
Deadlift (Work Sets) 390x5, 440x3, 495x8
(No Assistance - Will Flip 500 lbs tire Coupled w/16 lbs Sledgehammer hits Tomorrow)

Good Workout! Nagging middle back muscle issue appears gone, performing Deadlifts without a belt has helped my core strength tremendously in both the Squat & Deadlift... so this is good news.

495lbs flew to rep #6 then 7 & 8 were a bit of a drag, but clean.

This is my sixth cyle of Jim Wendlers 531 Program since switching from straight Westide Training. I am quite happy with my progress thus far...

More updates to come, stay tuned....

Jim Wendlers 531

2010-02-20T21:58:00.000-08:00

since last post, I have swapped from Westside Style Powerlifting to 531 and gotten stronger.

If this whim hold I will post scans of my logs to show progress. To note, I recently RAW Squatted 505 and smoked it, never did that on westside....

More to Come....

I'm Back Mother Fah'Qer's

2010-02-20T21:32:00.000-08:00

Stay tuned, I'm back, Psuedo injry free and ready to move massive weights...all drug free....because otherwise my numbers aren't really that impressive!

Powerlifting Workout - The Powerlfting Hybrid Report

2008-12-15T08:36:00.000-08:00

Former Frustrated Powerlifter Ask's The Question...

"Has Your Strength & Muscle Development Hit A Plateau? Unconventional Program Supercharges Your Workouts & Smashes Through Your Plateau's..."

Dear Friend,

As a powerlifter I often encounter seemingly unconquerable platueas that stop my strength & muscle development dead in its tracks. For years I would just trudge on through sticking to 'traditional' a powerlifting workout. What soon followed was stuck or decreasing numbers, injuries caused from overuse, and your garden variety depression because my numbers sucked!

So What did you do you ask?

I experimented, alot! I tried every program under the sun HIT, HIIT, Training to Failure, Periodization, Progressive Overload yadda yadda yadda...then in a sheer stroke of luck,

I stumbled across a combination of methods that boosted my progress, recharged my training batteries, and basically got me back in the game.

I no longer 'loathed' going to the gym. Training became exciting again. I was doing different things now yet still had a powerfully effective powerlifting workout and each workout was getting better and better. The beauty part is you can use this program over and over and still get results.

What you'll get:

* The exact powerlifting program I use when conventional training fails.

* Sample workout so you can get started today, no guess work!

* Tool to determine what weights, reps, and sets you should perform for optimal gains.

* List of exercises proven to pack on muscle, build strength, and burn fat.

* And much, much more...

The Powerlifting Hybrid Report is an instantly downloadable report so you can get started immediately. If you are stuck in your training and looking for a solutions to your plateau, then do yourself a favor, hit the order button and get moving towards a stronger, leaner, and more muscular you!

Click Here to Get The Powerlifting Hybrid Report for only $9.95

"Critical Bench, A Bench Press Increase of 50+lbs Can Be Yours!"

2008-08-10T17:12:00.000-07:00

Critical Bench will add 50 pounds to your bench press with their critically acclaimed program. This program has helped thousands push their PR's to the limit, so can you!

Click Here to Visit Critical Bench

Have been lifting forever but seem to be stuck at the came weight on the Bench Press?

Are you ready for a Bench Press Increase like you have never experienced before?

Then you need to check out the Critical Bench program. This program has helped thousands world wide break PR after PR on the Bench Press. As you may well know, a bench press increase of just 10 pounds is a huge milestone, now imagine a bench press increase of 50 pounds or better?

Those other gym rats will be looking at you like a god. Be ready for the:

'How the heck did you get that monster bench? I've been training longer than you have and I cant even do that!'

This happens all to often when people follow the Critical Bench Program and experience a Bench Press Increase like they have never experienced before. Become that guy at your gym that people talk about!

Click Here To Add 50lbs To Your Bench Press

Back from Travel....

2008-04-19T07:47:00.000-07:00

Back from the Avionics Maintenance Conference (AMC) in Tulsa, OK.

Powerlifting Training will resume today or tomorrow with bench....Stay Tuned!

Keep it Dark, Keep it Heavy!!!

Been on Vacation...

2008-04-09T05:36:00.000-07:00

Highlights from Vacation

RAW Parallel Box Squat 555x2x3

Bunch of RAW Benching to fix the old Left Shoulder that is now fuckered up, the right is fine now though, so that is good. Non-Lifting Related Injuries Suck!!!

Long Pause Bench Press (Count of 3) 305x3x3, 315x3x3, 335x3x3, all with an eye for Speed...

Messed around with a Football Bar, I will eventually buy one of these, I thought it was cool......

Had to work out at some rehab type place, not much in the way of powerlifting equipment, so I improvised a little bit...Still, it is always fun to travel to a new gym, bend a bar or two, and get some funny looks when you actually use a squat rack for squatting. I actuall made a dude mad because he couldnt do his curl in the rack, and I refused to let him work in between my squats....Idiot!

Thats it for now, I will be sidelined from a normal work out schedule as I will be travelling next week for the Aerospace Maintenance Conference. Those Aircraft Operators arent into strength development much, so when I can, I will sneak away to the gym...Anyone know of a good Gym in Tulsa?

High Box Squat PR....Again?

2008-03-31T06:03:00.000-07:00

Max Effort Squat
High Box Squat w/Champion Suit Bottoms 300x5, 365x3, 425x2, 485x1, 545x1, 585x1, 615x1PR
(For Reference: In my basement a High Box is set at Parallel, a Low box is around 1-2 inches below...)
Rack Pulls (Just above Knees) 405x3, 455x3, 505x3, 555x3, (Straps On) 605x3, 650x3
(For Reference: In my basement a Rack Pulls are approx 2 inches above the knee cap...)
Done...

What a day, What a day....I must say, I am really enjoying having over 600lbs of weight in the basement. I dont feel my powerlifting endeavors are running with a governor on them any more. Cant wait to see where it takes me...

So, for the second week in a row I hit a PR on the High Box Squat w/Champion Suit Bottoms, I think I had another 15-20 in me, who knows. In keeping with my latest approach of not going to failure, I left it there to experiment with some Rack Pulls above the knee. Plus, I am pretty happy at the moment, I never thought I would see the day I would possess a 600 pound squat.

This was my first foray into Rack Pulls above the knee. In the past they have always been about 2 inches below. I really think above the knee pulling will help with what has now become my weak point in the pull, the lockout. Time will tell. I worked up to a pretty grueling 650x3, I believe if I had less volume leading up I am capable of pulling 700 a couple times with straps. In the future I guess...

Well thats it for now, have a good one....

I squatted that dude!

Keep it Dark, Keep it Heavy!!!

605 High Box Squat....PR

2008-03-21T06:11:00.000-07:00

Max Effort Squat
High Box Squat w/Champion Suit Bottoms 305x5, 365x3, 425x2, 485x1, 545x1, 575x1PR 605x1PR
(For Reference: In my basement a High Box is set at Parallel, a Low box is around 1-2 inches below...)
Kettlebell Complex(30 seconds rest after one time through)
Figure 8 to Hold 5,5,5,5
Single Arm Swingthrough 5,5,5,5
Ab Wheel 5,5,5,5

Hit a couple PR's in easy fashion tonight. 575 was the first. Until a couple weeks ago I didnt have enough weight to venture into the 600 pound range, and I think subconsciously I use this as crutch to stagnate. Now I have no excuses. So, with plenty of weight available, I thought it was necessary to hit a PR in the high box. Considering that before the x-mas break down I had, I hit 570 for a double RAW, I knew 605 with the Shit suit on wouldnt be a problem. And as expected, it wasnt. I had plenty in the tank and still smoked 605 while having to piss like a race horse, thinking about some work related crap, not having proper tightness, and just basically not being focused. I didnt really feel like lifting today and contemplated taking the night off...but I thought I owed it to myself to at least get 605 in the books.....So there, its done.

I finished up with some Kettlebbell Complex I pulled out of my ass because I didnt feel like doing anything else. Plus, having pulled heavy last week, sticking 605 on my shoulders this week, I figured the old CNS would thank me....Until Next time...

I Agree

/

Dynamic Effort Bench Press

2008-03-20T17:40:00.000-07:00

Dynamic Effort Bench w/Doubled MonsterMini's 155x9x3
JM Presses 95xDunno How Many, lost count
Pull Up Complex
Wide Grip Palms Away ------\
Narrow Reverse Grip ---------> 10x3 Reps - Read Below
Palms Facing-----------------/
Single Arm KB Upright Row 3x10

Dynamic Effort Bench Press w/Doubled Monster-Mini's were fast, will up the percentage next week. this weight represented around 50% of last known 1 RM minus 30 lbs. Chest was quite sore this morning.

JM Presses were an exercise in frustration, used 95 pounds for a ton of reps trying to get the form right. I have performed the JM Press in the past, however, after watching a video from the man himself, it was determined I had no idea how to perform this tricep killing movement. Also, it was noted that a good many people at Youtube are in the dark as well. I will post a link to this little snippet of JM Blakely providing proper instruction. If performed correctly, the JM Press is a humbling experience. The weight handled is not what you would refer to as a max effort type load, therefore the ego must be checked at the door... Stay Tuned.

The Pull Up complex is something I pulled out of the archives. This approach allows you to get many more reps in than if performed in a traditional set/rep scheme. Here's how it goes, Approach your pull up apparatus, perform one full range, palms away, Wide Grip Pull Up. Reset, & immediately perform 1 full range Reverse Grip Pull Up, reset and immediately perform 1 Palms Facing Pull Up. Rest 20-30 Seconds and repeat a bunch of times...

Reps should be performed with as force as you can exert, be dynamic, be speed!

So now, all you Pull Up challenged souls, have a way to get an effective pull up workout in without the grip, biceps, or smaller muscle groups fatiguing which sort of renders the traditional approach of 3 sets of 10 (that most skinny pricks can get by on....Just kidding all you skinny folks...) useless for anyone with considerable bodyweight. Trust me, the 30 second rest is more than enough to help the supporting cast of muscles recover to explode for each succeeding rep. Enjoy!!

Thats it for today, Keep it Dark, Keep it Heavy!!!

Dynamic Effort Squat

2008-03-18T06:35:00.000-07:00

Dynamic Effort Squat Day
Speed Squat 315x8x2
Kettlebell Squat Flip 5x5
Monster Mini Leg Curls & Weighted Incline Sit-Ups...

Speed was nasty-fast today. Next week I will split the weight, 315x4x2 followed by 330x4x2 (Speed willing). If the 330 is considerably slower, I will drop it back...Kettlebell Squat Flips sucked ass, these things seem to hit every systems in the body, and thats with just 5x5 loading...next week I will hit 5x6-8.Well, thats about it from my neck of the powerlifting woods, not much to write about today...

Crazy Fast I Tell You...

Keep it Dark, Keep it Heavy!!!

Deload Deadlift, or was it 600 pounds?....

2008-03-14T05:27:00.000-07:00

Deload Week
Max Effort Deadlift
Deadlift 135x3, 225x3, 315x3, 365x3, 405x13, 455x2, 505x1, 530x1, 555x1, 575x1, 600xMiss, 600x1
Nothing Else Done - Its Deload Baby...

Todays Episode of Powerlifting Etc has our fearless hero venturing yet again into the eye of the spandex hurricane known as Golds gym...Being a Deload, anything goes, lift heavy with no accessory work, okee dokee. Go with accessory work only and no heavy lifting, no problem Melvin.

Today I chose the "Hokey" Deadlift, I say hokey because the plates are hexagonal, so we had to place them on these riser-mat thingies to get them to float a bit. Coincidentally this also put the bar at the normal height for a deadlift, but all in all the set up was weird...I dont like hex Plates, they may look good in a Jazzercise Video or something, but not in Powerlifting

So I worked up, having no intention of going to 600. I actually planned on tripling 550 or something similar...but everything was fast today, so I figured what the hell. Maybe I have enough speed to get 600 to lockout...The first miss at 600 was totally psychological and due to some fucking nimrod walking over to perform a set of standing, arms extended to the side, at shoulder height bicep curls on the cable machine that was in front of us. I was not happy.

I intentionally waited for his buddy to finish this gun pumping movement before approaching the bar, this seemed obvious to the others that were there as everyone kinda looked at this idiot like "What the fuck?" To boot, these two knuckleheads had 14 inch guns at best, which is no surprise if your performing 6 movements of biceps, 6 movemetns of Triceps, all for 3 sets of 10 reps...Hint: This is not the way to big guns if anyone wants to know how I went from 14.5 to 16.5 in 12 weeks a few years ago, email here: Powerliftingetc@yahoo.com

Like Powerlifting its not rocket science....

Btw, Guns are overrated, they just make finding proper fitting shirts a hassle...
and as far as that goes, so does a big ass from squatting. Currently none of my pants fit properly. Guess thats one of the side effects that should be listed on the side of those Powerlifting Kool Aid packs they're selling out in Ohio (Cheesy Elitefts reference)...Alright, enough, that was just plain stupid....

Anyway, so yeah, I missed 600 and almost pussed out. Troy and Tom started unloading the bar when I stopped them and asked them to reload the damn thing. I was not gonna miss 600 today. So I rechalked, gathered myself, tightened the belt and went to the bar. This sucker flew to just about lockout when it slowed a bit, but eventually locked out...finally, 600 was mine, albeit a hokey 600. Just to be sure I was pulling from the proper height, I stood in front of the bar and drew on my leg where the bar was, guess what, its in the books....The weight of the bar had loaded the mat-thingies down to the proper height. That's fate I tell you.

Oh yeah did I mention, my body weight is down to 219lbs? I guess those kettlebell thingies really do strip the fat off you, highly recommended. Click the banner below and check them out, cheapest I could find, so I partnered with them...

Enough of this long winded post, I thought I would like to share part of my deload week with you, god I love Powerlifting.

Keep it Dark, Keep it Heavy!!!

Max Effort Bench

2008-03-11T05:40:00.000-07:00

Max Effort Bench Press - 2 Board Press
2 Board Press 205x5, 245x3, 285x2,325x1, 365x1, 405x1, 425x1, 450 Miss, 440x1PR
>> Superset (30 Second Rest Between Sets)<<
Kettlebell Tricep Extensions 4x8
Pendalay Rows 205x4x8
>> Giant Set (30 Second Rest Between Sets) <<
KB Hang Clean 3x7
KB Upright Row 3x7
KB Hammer Curl 3x7

As far as powerlifting workouts go, I guess only the first movement qualifies. The rest was some crazy shit I pulled out of the old Muscle & Fatness days while ogling over Arnold in his skimpy as speedos in a gym full of sweaty men (Now Rick is salivating, Pavlov's dog he is..). What the hell was I thinking back then? If only I had discovered the great sport of powerlifting back in the day, I could probably could have been on the cover of powerlifting USA by Now...Jeez

Anyway, hit 440 on the 2 Board Press for a PR. Attempted 450 and missed due to psychological crap, plus I dont think I should have jumped to 450 from 425, live and learn right? Was going to attempt 450 again as 440 flew up. Apparently all pistons were firing on the 440. Had I achieved the same set up, tightness, and focus on the 450 it would have flown...There's always next time, and besides, I am happy to hit 440 in such easy fashion considering my lack of confidence and motivation in previous 2 months, since this is a psychological game as well, I figured I would build on that.

As preivously stated, the accessory work resembled more of a M&F approach than powerlifting. By the end of this my lungs were killing me, my traps were huge, and I felt like passing out. The shortened rest periods were the cause of this I believe. But in my head, I was training my GPP or General Physical Preparedness. This should really be known as the BMEFAPNCM or Bare Minimum Endurance a Fat Ass Powerlifter Needs to Complete a Meet. Next time you finish your main movement try this. Squash all your remaining accessory work into about a 10-15 minute time span and tell me how your lungs feel....Gawd Napolean!!!

Thats all for now, next up is Dynamic Effort Squat

This was me back in the day...

Who am I kidding, it taken 2 days ago...

Keep it Dark, Keep it Heavy!!!

Max Effort Squat

2008-03-10T05:59:00.000-07:00

03/06/08
High Box Squat w/Avg Bands 205x5, 245x3, 285x3, 325x3, 365x3, 405x4x3
Romanian Deadlifts 365x4x8
KB Crap for Abs & Hamstrings...

Final week for Max Effort High Box Squat w/Avg Bands. Was going to work up to a single, but for some reason I didnt feel like it. Would have to look at my powerlifting log notes to figure this one out. I do remember the bands felt extra tension-y and my lower back was pumped up, but thats about it. Either 405x4x3 with average bands was nothing to scoff at I guess, the powerlifting gods were happy that day.

Romanian Deadlifts sucked ass, and I do remember this. My back was sore as all hell, so my stubborn ass decided why not hammer the shit out of is with some RDL's, dummy! I balled up on the floor and whimpered like a wee little girl after these, and I may have pee'd a little...

Last Few Workouts...

2008-03-04T04:00:00.000-08:00

02/28/08
Max Effort Squat
High Box Squat w/ Average Bands 205x5, 245x3, 285x3, 325x3, 365x3, 405x5x3
Romanian Deadlifts 315x4x8
Kettlebell crap to round it all out....

Who would've thought Powerlifting and giant rubber bands would mix so well? High Box Squat w/ Average Bands were brutal, especially as I havent used bands in quite some time. My lower back was fried! So what better movement to follow that up with than Romanian Deadlifts, I had to lay down for a few minutes after this one two punch...good lord!

03/01/08
Max Effort Bench Press
2 Board Press 205x5, 245x3, 295x2, 340x2, 365x5x3
KB Tricep Extensions 4x7
Kettlebell Giant Set
Hang Cleans 3x6
Upright Rows 3x6
Hammer Curls 3x6

Got some good old fashion volume in today for Max Effort Bench Press. This weight represented about 85% of my 1 Rep Max and complied with Prilipins chart, next week I will work with weight in the 90%+ range and most likely hit a PR. Powerlifting is not exactly an exact science, but the premise stays the same, lift heavy shit and get stronger, guess we'll see...

03/03/08
Dynamic Effort Squat
Dynamic Effort Box Squat w/Safety Squat Bar 295x4x2, 315x4x2
Lying Monster Mini Leg Curls 4x15
Single Arm Kettlebell Swingthrough 6 Per Side x 2x3
Bunch of rotational Kettlebell crap and messed around with Double Kettlebell Cleans

Speed was fast, felt very powerful tonight for some reason. Next week i will move up to performing all sets with 315 which represents around 65% of my last 1 rep max, speed permitting of course. The accessory work was what it was, though I will say the Single Arm Kettlebell Swingthrough killed me. Basically, I would perform 6 reps on one arm, then swap and do 6 reps on the other, then swap and do 6 more on the first side and finish up the set with 6 on the other. This cycle was perform 3 times and I felt like my lungs were going to explode. Not to mention my lower back and hamstrings were burning like hell!!! Who said theres no place for cardiko in Powerlifting?

Keep it Dark, Keep it Heavy!!!

Dynamic Effort Bench Press

2008-02-29T04:27:00.000-08:00

Speed Bench 245x9x3
4 Board Press 365x4x8
Pendalay Rows 205x4x8
Kettlebell Crap.....

Dynamic Effort Bench Press was fast as expected. Next week I will split the weight with the first 4 sets at 245 and the second portion at 255 providing the speed is still there.

Followed the speed with another psuedo speed movement, the 4 Board Press at 365lbs. These had the old triceps pumped by the end of them, and yes they were performed fast & controlled much like the Dynamic Effort Bench Press, just for 8 reps.

The rest was what is was, on the Pendalay Rows I went all bodybuilder & shit b y performing them in an Uber-Slow motion to ensure maximal time under tension, before long I will be donning the speedos and tanning my ass crack, lookout!

Ended with kettlebell stuff for shoulders.

Keep it Dark, Keep it Heavy!!!

Dynamic Effort Squat

2008-02-28T06:43:00.000-08:00

Safety Squat Bar Speed Squats 245x8x2
Speed Deadlifts 365x8x1
KB Single Arm Swing Throughs 6x5 per side
Other KB for Abdominals and Obliques

Started a 3 week cycle of Safety Squat Bar for Dynamic Effort Squat day. I will increase the weight next week and check the speed, should be fine, this week's speed was dead nutz on.

Speed Deadlifts were performed with around 60% of an estimated 1 rep max. Speed was good on all reps and form was dialed in, good stuff. The lower back had a pretty good pump following the squatting, so this was exacerbated. Painful in a good way if you know what I mean...

Ended the night with a bunch of kettlebell crap because, well because they're still new and I am having fun with them. Isnt Powerlifting supposed to be fun?

Anyway thats about it from here, take care folks...

Keep it Dark, Keep it Heavy!!!

Max Effort Bench Press

2008-02-26T05:06:00.000-08:00

2 Board Press (80%) 205x5, 245x3, 285x3, 315x3, 335x5x3
KB Extensions 4x6
Static Barbell Rows from Pins 205x4x6
Kettlebell Shoulder & Bicep Triad
Hang Cleans 3x5
Upright Rows 3x5
Hammer Curls 3x5

Though it was Max Effort Bench Press day, I stuck with the 80% range of my 1 rep max and worked to Prilipens Chart. Next week I will hit the 90% range, and the third week I wll PR around 430-440, possibly more if all goes well.

I am totally in love with these MuscleDriver Kettlebells. I always thought kettlbells would be versatile, and these are. I will be writing a review on these in the next couple of days so look out for that one.

So as you can see, since I have received my MuscleDriver Kettlebells my accessory work has revolved around the use of them. I suspect this is due to the "Like a Kid at Christmas" effect. But already I can tell these suckers are gonna help with my shoulder issues. In just the two short weeks I've been messing around with them all shoulder pain is gone, and strength is up, hopefully this will carryover over into a bigger bench, time will tell.

Well enough yackin' about kettlebells and their apparent usefullness, on to Dynamic Effort Squat Day....

Max Effort Bench Press

2008-02-16T17:43:00.000-08:00

Long Pause Bench Press 160x5, 195x3, 230x2, 260x2, 290x2, 315x2x2, 330x3x2
Monster Mini & Mini Puchdowns, Lat Pulldown, and Rear Delt Giant Set

Long Pause Bench Presses Suck, I highly recommend them. Ugh...

Keep It Dark Keep It Heavy!!!

Dynamic Effort Squat

2008-02-14T06:26:00.001-08:00

Dynamic Effort Box Squat 315x8x2
Lunge Ups
Seated Straight Leg Deadlifts
45lb Plate Trunk Twists

Adhering to my "Higher percentages on Speed Day" theory, I went with 315 for Dynamic Effort Squat. Speed was good and the lower back got pumped nicely with the 30 second rest period. I really need to get mt GPP back.

Lunge Ups (I know gay name but I dont know what else to call them) really sucked. My quads were on fire Watson. Now, if you're wondering, to perform these you need a box and a high ceiling. Put one foot on the box and the other on the floor, like an elevated lunge. Then in one violent motion, Yes violence is necessary!!>:-\, lunge up in the air as high as you can and land on the floor into a deep squat. These suckers will burn and I am sure you will lose track of your reps, I did. It was a bit of a blur.

Seated Straight Leg Deadlifts were nothing more than taking a low cable row position, and performing a Straight Leg Deadlift These sucked ass too, so I highly recommend them.

Trunk Twists were also easy to perform and hit the obliques and stuff. Simply take a 45lb (5lb plate if you're Rick Hussey or Troy Casa), hold it at a 90 Degree angle to the body and do some trunk twists. Now dont get too worried, after your spinal compression from squatting, you will hear some magnificent pops...

Well thats about it from the Powerlifting Etc Laboratories...Enjoy.

Its all about experimentation People!!!

Dynamic Effort Bench Press w/SE Load

2008-02-12T08:31:00.000-08:00

Dynamic Effort Bench Press
Speed Bench @ 70% 275x9x3
4 Board Press 365x3x8
Seated D-Handle Rows 140x4x10
Shrugs 315x4x10

In keeping with my before the holidays theory "Speed work with heavier percentages" I decided to start a cycle of Dynamic Effort Bench Press with %70 of assumed 1 rm, (speed dependant), whereby if the speed is of a molasses pace, I lighten the weight, if it is still fast, I will up it.

this night the speed was pretty good, I will probably split the weight next week and go 275x4x3, followed by 285x5x3 and check the speed. 275 was pretty fast, especially in the middle reps when I got a bit more warmed up. The rest was was it was, 4 Board Press was fast and controlled as well, will either up the weight or add another set of 8 on the end, will figure that out next week.

Until next time...

Keep it Dark, Keep it Heavy!!!

Max Effort Squat

2008-02-08T16:29:00.000-08:00

Low Box Squat 260x5, 315x3, 365x3, 405x3, 455x3, 475x3, 505x4
Rack Pulls (Below Kneecaps) 405x3, 455x3, 505x3, 545x3, 600x2
Standing Ab Pull Downs & Pull Throughs

Powerlifting comes to Merrimack. Made a journey to Golds Gym in Merrimack with Troy & Tom for a night of Max Effort Squat with a dash of Heavy Rack Pulls. Not too bad a night, finally felt like I had a bit of my old self back.

The bars there are your typical crappy gym bars that bend with anything over 200lbs on them. When I got to 405 the weights actually started sliding off the bar, so we had to double up the collars to avoid slippage. I dont think I got confidence until I hit 455 where I remembered to push the gut out and stay tight.

The 505 squat was supposed to be a double, but the first two flew so damn fast I had to hit it for 4. Contemplated 5 but knew I was gonna Rack Pull, so I cut it there.

Now, my nifty little powerlifting gym located in my basement only houses 570 pounds (This will soon change), so I figured I better try and see what 600 lbs feels like. Truthfully, not a hell of alot different than 570! Should have seen this bar, bent like nobodies business. These
rack pulls were performed from below the knee caps, and this being the hardest part of the Deadlift for me, I was extremely happy to double 600 after the squatting and rack pull work up.

Closed out the night with some accessory work and shot the shit with Tom about all things powerlifting. All in all, it was nice to get out and lift, plus all the looks made it worthwhile to stroke the old ego...har har.

Keep it Dark, Keep it Heavy!!!

Max Effort Bench Press

2008-02-05T07:44:00.000-08:00

Max Effort Bench Press
Long Pause Bench Press 160x5, 230x2x3, 260x2, 295x2, 315x5x2
Band Push Down/Press Combo 5x10
Lat Pulldown 140x4x6
Rear DB Delt 3x9

Paused Bench Press was quite brutal, no wonder people like to use bench shirts sooo much!! I would basically bring the bar down slowly & pause for about 2-3 seconds then as fast as I could, press it up. By the 5th set I wasnt so fast. I really concentrated on tightness and form, good shit all around.

Benefits I see coming out of this:

-Raw Bench increase
-Starting Power Increase
-Improved Form (if this is off the bar aint movin!)
-Increased Confidence (still getting this back after the layoff)

The rest was what it was, my endurance is slowly coming back. After a few more Dynamic effort workouts I should be back in the Powerlifting saddle. Until next time...

Keep it Dark, Keep it Heavy!!!

I'm Still Here....

2008-02-02T18:38:00.000-08:00

My work schedule for this month ahs been screwy, Powerlifting Etc will resume its normal posting schedule next week, in the meantime enjoy the other posts!!

Keep it Dark, Keep it Heavy!!!

Max Effort Squat

2008-01-19T21:33:00.000-08:00

Max Effort Squat
High Box Squat 250x5, 305x3, 355x3, 405x2, 455x2, 475x2, 505x3x2
Dead Lift 425x5x2
Wood Choppers & Ab Pulldowns

Been fighting strep throat here in the family, so this night was a decent showing with all things considered. I still took it a bit easy as I dont totally have my confidence back and am having some scheduling problems as far as my workouts are concerned...

I figure after a few Dynamic Effort workouts in, my endurance and work capacity will be back up, so I look forward to that. One saving grace is 505 doesnt feel heavy on the back, the speed and form need some work though, but thats no surprise...

Deadlifts were fast and strong, I concentrated on my form a bit. I swear I set up differently for each pull. I figure if I get this sorted out then when I start pulling heavy again, I ought to be back in the game. I guess I am fortunate to have pulled 570 with crap form, cant imagine what will happen once I tweak this mother....

Thats all for now, gonna watch the Patriots whoop up on the Chargers enroute to the Superbowl (Knock on Wood)....

Keep it Dark, Keep it Heavy...

Max Effort 2 Board Press

2008-01-17T07:35:00.000-08:00

Max Effort Bench Press
2 Board Press 215x5, 265x3, 305x2, 350x2,375x3, 395x4x3
D-Handle Chain Extensions 4x8
Band Face Pulls 4x13
Shoulder Press 5x4

Sorry for the lag between posts, schedule at work has changed a bit. This is what I remember of my Max Effort Bench Press night. Endurance was still in the crapper too, that will all come back after a few dynamic effort sessions. In due time my pretty. Tonight I have
Max Effort Squat, will probably take it a bit easy, last week crippled me for a few days, me thinks me over did it a bit....Oh well til then....

Keep it Dark, Keep it Heavy!!!

Powerlifting Belts

2008-01-14T19:23:00.001-08:00

Powerlifting Belts The often overlooked item when starting out in powerlifting. Like alot of people when I started out, I tried to cheese out and get a crappy belt figuring it would "Get Me By". As time passed and I got stronger I realized the importance good powerlifting belts play in the squat, deadlift and any other movement where the spine is loaded.

Well, after getting a few questions regarding where to get a good belt I did a search on amazon found this page: APT Powerlifting Belts

Most anyone in the iron game has heard of APT and their products have got to be the strongest around. I personally love their straps and will be writing up a review in the future. But from what I can tell, their powerlifting belts are top notch.

Do yourself a favor, dont do as I did and buy the cheaper varieties only to find them break, stretch, and basically fall apart forcing me to buy yet another piece of shit. In all I probably spent enough to buy 3 decent quality powerlifting belts. Trust me, this will be the last belt you will ever need.

Check them out: APT Powerlifting Belts

01/10/08 Sub Maxmal Squat & Deadlift

2008-01-11T06:50:00.000-08:00

Sub-Maximal Effort Squat
High Box Squat 250x5, 305x3, 355x3, 405x2, 455x2, 505x3
Dead Lift 405x5x2
Wood Choppers & Ab Pulldowns

Boy, I can’t wait til this get re-acquainted phase is over! My endurance sucks, I have zero confidence, my mechanics are off….jeez. Lesson learned, don’t totally deload for a month and expect to come back where you were at. I am sore as all hell today and didn’t perform half the workload I normally would have, taking a dump has been a chore, I get about 4 inches off the bowl and plunk down the rest of the way, thank god candid camera isn’t around….

Seriously though, I felt pretty good about having 500 on my back. I held back on volume more so to manage the soreness I was expecting to experience. Thank god I did, on this piddly volume I am walking like a blue haired geriatric….no offense to any Q-Tips out there….

Deadlifts were fast, explosive, and quite painful on the hamstrings after squatting. Again, I cant wait until my body gets back in the swing of things. I was doubting my form, overthinking every pull, etc….In the coming year I plan to turn a lot of focus on learning the Deadlift better. This will include technique work, adding more heavy variations and eventually push my DL to around the 650 mark. This ought to be fun.

That’s all for now, cant wait for the weekend, the Patriots are set to go 17-0 if all goes well and they don’t come out flat. But as they say in the NFL, on any given Sunday (I know, I know, its on Saturday)….

Go Patriots!!!

Keep it Dark, Keep it Heavy!!!

01/07/08 Sub-Maximal Bench Press

2008-01-08T06:06:00.000-08:00

Sub-Maximal Effort Bench Press
Bench Press 185x5, 205x5, 245x3, 285x3, 305x3, 325x3x3
Overhead Chain Extensions 4x8
Lying Band Rows 4x12
Overhead Press 5x3

Whoa, almost one month off and my endurance is in the crapper! All that English beer & Grub takes it out of you when you arent used to it, how does Andy Bolton do it?

Well its nice to get back, total deloads arent good for me, I tend to get depressed and have a hard time sleeping. Unfortunately the area of Engaland I was in did not have any gyms, and the closest one was around 45 minutes away. Had I not gotten an "Under Than Honorable Discharge years ago, I would have been able to lift on the base I used to be stationed at. Oh well, so much for being a young punk in the military....

Onto the lifting, I decided to take it easy tonight, taking such a long layoff plays with your confidence (at least it does mine). I mean I realize your not going to lose all your strength, but my mentality for some stupid reason is if I stop lifting I feel I lose everything, even for short periods of time, I cant imagine Im the only one that feels this way.

Bench was strong feeling and I definitely could have hit more, but I want to ease back into my powerlifting. Aint nothing worse then over-doing it and not being able to lift for a week.

The overhead work was inspired by all the Strongman competitions I watched over in England. Too bad they didnt cover this sport more in the states. I'll tell you what, if I wasnt so damn short I would love to give Strongman a try, but Im like a friggin hobbit for chrissakes! Even worse after a heavy squat session!

Well thats about it from here, its good to be back and training again. And the world is beautiful as our New England Patriots went 16-0 and are poised to go 19-0 becomning the superbowl champs, life is good.

Keep it Dark, Keep it Heavy!!!

On vacation....Forced Deload...

2007-12-20T13:33:00.000-08:00

On vacation...See You all in the New Year

Keep It Dark, Keep It Heavy

12/13/07 Dynamic Effort Bench Press

2007-12-14T06:30:00.000-08:00

Sub-Maximal Effort Bench Press
Bench Press 185x5, 225,3, 255x2, 295x1, 325x1, 355x1, 385x1, 325x4x3
Monster Mini & Mini Band Triceps Extensions 3x10
EDT Style
Ano Rows 130x10x5
KB Front Swing 43x10x5

Not too bad for having the flu. I worked up to what was my previous PR on the bench press (Pre shoulder Injury). That was good, thoug breathing through one nostril is not!!! After that quick work up, I dropped it to 325 to get some speed/volume work in, good stuff.

The Monster Mini and Mini Tricep extensions killed my triceps, if there were any chicks around they would have surely been impressed with the guns!!! The EDT killed me as well, however, after performing these my congestion completely drained and loogies were flying around the basement, Flemmy!!

Sorry, I think I got Some On Your Monitor...

Keep it Dark, Keep it Heavy!!!

12/10 Dynamic Effort Squat

2007-12-14T06:29:00.000-08:00

Dynamic Effort Squat
Speed Squat w/Average Bands 205x2, 225x2, 235x2, 205x2, 225x2, 235x2, 205x2, 225x2, 235x2
(Get it? I waved the Weight, har, har...)
Speed Pulls 405x12x1
Kb Swingthroughs and ab pulldowns....

Did something different to break up the boredom and I waved the weights on speed squats, pretty cool doing it this way. Kind of made the movement a bit more exciting.

Keep it Dark, Keep it Heavy!!!

Last Couple Workouts.....

2007-12-10T12:51:00.001-08:00

12/05/07 Dynamic Effort Bench Press
Speed Bench w/Chains 205x3, 225x3, 235x3, 205x3, 225x3, 235x3,205x3, 225x3, 235x3
4 Board Press w/Chains 315x5, 365x5, 385x5, 405x2x5
Ano Rows 130x4x12
KB Front Swing 33x4x12

Waved the weights on the speed work, I actually enjoyed this. Speed was awesome on all reps. The 4 board surprised me, I figure with the chain weight I was hitting 475 at the top. The chains were totally off the ground and swinging everywhere. Talk about having to work at stabilizing the bar, jeez....pretty happy with this one though.....

12/07/07 Max Effort Squat
High box Squat 265x5, 315x3, 375x2, 425x2, 475x2, 505x2, 525x2, 550x2
KB Swingthroughs 73x4x12

Whoa, I doubled 550, I never thought I would see the day that I could take 550 to parallel, Raw, and stand back up. Words cant describe how great this felt. Enough about that, I was exhausted aftert the squatting and pussed out by just doing Kettlebell swings for accessory.

12/09/07 Floor Press
Floor Press 185x5, 225x3, 275x3, 305x4x3
DB Lying Tricep Extensions 55x5x6
DB Rows & DB Overhead Press Complex...didnt keep track

I hate the Floor Press , I hate the Floor Press , I hate the Floor Press I hate the Floor Press !!! Everything felt heavy, I was cold, did not feel a PR in me, so I just hit some volume, and did I mention I hate the Floor Press?

Keep it Dark, Keep it

Heavy!!!

Dynamic Effort Squat

2007-12-04T08:20:00.000-08:00

Dynamic Effort Squat w/Average Bands 235x4x2, 255x4x2
Speed Block Pulls (Mid-Shin) 405x4x2, 455x4x2
Monster Mini Leg Curls 3x12
Ab Pulldown 10x3x15

Dynamic Effort Squat w/Average Bands was quite fast, hence the moving up to 255. Next week will be 255 for all sets. BTW, these were full range regular squats with a medium stance (my normal stance).

Speed Block Pulls are essentially rack pulls from mid shin (about 3-4 inches below the knee-cap, yes I am short). The 405 sets were explosive, so I moved up to 455 with the same speed, so I wont complain too much. These were kind of a last second throw in, I wanted to see what my speed with weight over 400 felt like, I didnt take note of it last week when I pulled, so I picked this partial movement as an indicator. Remember Kiddies, Powerlifting is all about measuring your indicators to stay on course....Man, I am a boob.

Not sure how many of you are football fans, but the Patriots absolutely sucked ass last night, and still pulled it off. Those bastards need to regroup, refocus, and get back on the ass kicking course they were on. Man I was pissed last night, too bad I dont lift at midnight, Im sure I would have PR'd something.

Thats all from my neck of the powerlifting woods, and my apologies for duffin it on the Q&A, my time has been a bit limited due to my other online ventures. In the new year I will most likely start it back up and maybe change the format a bit around here. Until then, untuck the boys and lift something heavy!!!

I guess this thing would warrant an Ass To Grass Squat, what do you think?

Keep it Dark, Keep it Heavy!!!

Max Effort Bench Press

2007-12-03T07:54:00.000-08:00

Floor Press 165x5, 205x3, 235x2, 275x2, 305x2, 315x2, 325x2, 335x2
Lying DB Triceps Extensions 55x4x6
Super Sets
DB Lying CSR 55x6x5
DB Shoulder Press 55x6x5

Holy Mackeral it was cold in the basement. Stupid me is in the middle of a Floor Press cycle. Its bad enough I hate floor presses, nuch less perform them off a cold slab. Talk about not being warmed up? Jeez, I think my subconscious is at work secretly sabotaging my efforts...

Anyway, everything felt heavy again. I think alot of this is just psychological. Before every set I am talking to myself saying how much I hate this movement, yadda yadda...why not just do regular bench with feet up (its the same range of motion for me as the bar touches my chest when the triceps hit the ground). Then part of me says to untuck the boys and just lift the friggin weight...I mean really, why do I hate floor pressing so much?

305 felt like a ton, so I went up to 315. No groove at all, felt like a total mess, so why not go to 325? this one was actually kind of nice, so up to 335...a bit slow, but once it started moving from the bottom I was fine. Guess I cant really complain, I never train this movement yet doubled my previously recorded PR. So Chris, quit your bitching.

Cant wait, even though the weather is crap the Patriots play tonight, albeit hopefully better than last week!! so on that note:

Go Patriots!!!

Keep it Dark, Keep it Heavy!!!

Max Effort Squat

2007-11-30T06:55:00.000-08:00

High Box Squat 265x5, 315x3, 375x2, 425x2, 475x2, 505x2x2
Deadlifts 315x3, 405x3, 455x3, 505x3

Skimped on the accessory work tonight and will hit it tomorrow. This session killed me for some reason, the flu has left me with no endurance. But who said Powerlifting was an endurance sport?

Anyway, last week I hit an easy 525 on the High Box Squat and figured this week I would smoke that. Well, at the last second I decided I wanted to get some heavier pulling in too, so I decided to beat last weeks High Box Squat poundage with volume and hit the deads with a bit of volume too...

The 505 High Box Squat Doubles were fast & controlled, I figure this weight to represent the 90% of my 1RM. (Estimated 550-560 1 RM). So sticking to Prilipens chart worked well for this night. Next week will result in either a 1RM or a 2RM, I will Decide then. Currently I have been going with Doubles and Triples with the belief the added volume will develop my strength quicker, seems to be working and until the results say otherwise I will continue on this path. Plus I find doubles and Triples a bit more challenging than Singles...who knows, just got to experiment right?

For the deads I chose to do a simple work up to what I estimate to be 80% of my 1 rm. My last recorded Deadlift 1 rm was at 570 a few months ago, I figure I am beyond that by now and should really test it some time soon. But regardless, the deadlifts were nice, strong and fast considering I was pre-exhausted from the squatting. After these I figured I had performed enough work and opted to push the accessory work out til tomorrow.

Thats all from me, have a great weekend everyone!

Keep it Dark, Keep it Heavy!!!

Dynamic Effort Bench Press

2007-11-29T07:12:00.000-08:00

11/29/2007
Dynamic Effort Bench Press w/Chains 205x4, 215,5x3
4 Board Press w/Chains 315x5, 365x4x5
Ano Row 120x4x10
KB Single Arm Swing 33x4x8

Speed was great tonight, my 5 year son even said so. He was hanging out with me working out and judging speed. Of course everything I did he said was fast, so I dont really know what to believe. Performing Dynamic Effort Bench Press with the chains set up as I have them is quite brutal. I have them set up so they are fully suspended off the ground at the top, you really have to fight the bar to keep it in the groove. I find this helps when controlling heavier weight.

4 Board Press w/chains were nice and fast as well. Will up the weight next week on these as 365 was a touch too light. Ano rows and KB Single Arm Swing rounded out the night, these also had Jakob giggling like a school girl to watch his big strong daddy swinging around a weight like a wee little boy. All in all, it was kind of fun having the little crumbsnatcher down there and him pretend working out, made the task at hand much more bearable.

Tune in next time for ME Squat where I hope to beat my previous performance of 525x2 on the parallel box RAW baby!!!

Keep it Dark, Keep it Heavy!!!

Powerlifting

2007-11-28T13:17:00.000-08:00

Had a bit of an Ab Tear and have been busy, so sorry for the lack of updates here at Powerlifting Etc. But here's the last couple of workouts....

11/24/2007 Max Effort Squat
High Box Squat (Parallel) 235x5, 285x3, 335x2, 385x2, 405x2, 455x2, 500x2 (This may have been a PR), 525x2PR
KB Swingthroughs 73x4x12
Leg Curls 75x3x12
Crunches...

525 for a double was a nice PR considering the Ab muscle tear... The funny thing is I am pretty sure I had alot more in the tank. But with the ab twinging, I held back.....

11/25/2007 Max Effort Bench Press
Floor Press 165x5, 205x3, 235x2, 265x2, 305x2, 315x3x2
Laying DB Tricep Extensions 50x4x6
DB CSR 30x12, 40x10, 50x10, 60x10
DB Shoulder Press 60x3x12

Floor presses sucked ass, my body was/is fighting the flu and I felt weak as hell. Hopefully next week goes better...nuff said....

Keep it Dark, Keep it Heavy

Max Effort Bench Press

2007-11-13T10:45:00.000-08:00

11/12/2007
Max Bench Press
2 Board Press 190x5, 225x3, 290x2, 315x1, 345x3, 385x3, 405x1, 425x1PR, 435x1PR, 405x3
Super-Setted
Justin Harris Rows 4x8
Monster Mini Tricep Extensions 4x8
DB Over-Head Press 4x8

Tonight was a bit of a surprise. Not sure if I am overtrained or what, but I have had no motivation to train. But, that being said, I hit 2 Personal Records tonight. Perhaps the powerlifting gods are looking down on me...So, considering last week for some reason I struggled to hit 415 for a 5lb PR (Previous week I tripled 405 easy), I am quite happy with tonights results.

My original plan was to just beat last week on volume, figuring I was going to suck it up, but after the 385 triple flew, I thought I ought to go to 405 and check the speed at least. 405 Flew, so I called 425, again straight to lockout with no glitches. 435 flew too, I probably could have gone up a bit more, Im figuring 10-15 lbs maybe, but since I wasnt positive, I ended on a high note. Dropped to 405 for a quick triple and moved on to accessory work.

All in all I was proud of myself for pushing through, it almost seems as though I lift better alone. I think I still struggle with having someone stand over me for lift offs, but alas, that is something should probably get used to. Anyway, wont complain too much, I gotz me a de-load week coming up....Woo-hoo...

Powerlifting Etc Q&A

Eric from Washington asks...

I see you train without gear but have competed in gear before. Do you have a preference? Why? And what to you think about the multiply stuff?

Powerlifting Etc Answers:

Hey Eric,

Actually its all part of my master plan I have for myself. I plan on developing a good base strength then move into some more aggressive single ply gear while maintaining and pushing up my RAW strength. For myself, I want to be strong in and out of gear, and with that will come alot of hard work and unfortunately alot of time. Now, as far as multiply goes, someday I will probably use it, but for now I just dont think personally I am ready for any of that, perhaps when my RAW Squat hits 600, my RAW Deadlift hits the 650-700 range, and my RAW bench press hits the 450-500 range. But thats gonna take time.

So anyway, for now its pretty much Train RAW, occasionally throw on the brief bottoms to overload a bit, and lather, rinse, repeat. My day will come, but for now, i'll just relegate myself to the shadows of my basement.

Not sure I did, but I hope I answered that alright. Take Care.

I heard the dude on the left gets 300 pounds out of that suit...

Keep it Dark, Keep it Heavy!!!

Max Effort Squat

2007-11-13T10:43:00.000-08:00

11/10/2007
Max Effort Squat
SSB High Box 235x5, 285x3, 335x2, 385x2, 425x2, 445x3x2
Deadlift 315x2, 405x2, 455x2, 505x2x2

Felt like doody on this day, everything felt uber-heavy!!! I had originally planned on hitting 500 on Safety Squat Bar High Box as a PR, but I just wasnt into it this week, so I decided to beat last week's poundages with volume, which still sucked as by the way.

Deadlifts were especially brutal on me, the doody feeling coupled with being pre-exhausted from the squatting made these excruciating slow, I mean no pop at all off the ground. But in hindsight, a year ago I would have said you were crazy to think I could pull 505 for 2 doubles after squatting, so all in all life aint so bad.

Last Couple Workouts.....

2007-11-08T09:51:00.000-08:00

Dynamic Effort Squat 11/05/07
Speed Squat w/Chains 290x4x2, 315x4x2
Speed Deadlift 405x10x1
GHR 3x10
Wood Choppers 3x15

Speed on both the Squat & Deadlifts were pretty darn good. 30 second rests were incoporated which definitely make you work to maintain speed. Please note these percentages are in the 60% range for Dynamic Effort, this is part of my experiment to see if this range suits me better than the 50% training I performed for so long, after a couple of more cycles I will make my decision. So far, so good though....

Dynamic Effort Bench Press 11/07/07
Speed Bench Press 235x9x3
Pin Press 315x6, 335x2x6
Lat Pull Down 130x3x8
Shoulder Complex w/Chains 3x8

Speed was amazing today, I actually had to check after the first couple of sets to make sure the weight was correct, it was. 235 felt more like 185, lets hope this phenomena carries over to Max Effort Squats!!!

Sorry for the short post, really been busy around here lately. Someday Powerlifting will be my full time time, but for now, I must juggle...Got a few emails regarding the Powerlifting Etc Q&A and whether or not I am still doing it. I will still answer questions and post them here, its just this past week has been a busy one, so keep them coming and I will try my best to keep up. BTW, just so you all know, for the most part I answer all questions via email, and generally post only the relevant ones here. So if you got one, dont be shy...Thats all for today.

Its All A Juggle Act...

Keep it Dark, Keep it Heavy!!!

11/05/07 ME Bench Press....Ho-Hum....

2007-11-05T11:02:00.000-08:00

2 Board Press 205x5, 245x3, 285x2, 325x2, 365x2, 405x2, 415x1PR, 380x2, 380x4
Bunch of silly crap for triceps, upper back and shoulders...

Well, to say I was not motivated today would be an understatement. I did NOT want to lift, and it showed. Considering I hit 405x3 last week with relative ease, and struggled with a double this week, I knew I was in trouble.

Rather than get down becuase I wouldnt be able to hit a massive PR, I decided to hit a 5 pound PR and then get some volume in. Total volume put me at 9 reps at or above 90%, good to go. Although, after dropping to 380, the reps were fast as all hell, the last set was supposed to be only a double, but for some reason 4 reps popped out of me...oh well.

The rest was just an exercise in absurdity. I wanted to quit after benching, but decided to do a bunch of high rep, low intensity bodybuilding crap...Tricep pushdowns, Monster Mini Laying Face Pulls, Dumbbell Overhead Press. At I least I worked right?

Powerlifting Etc Q&A

Norman from KY asks:

"How do you decide what exercises to do for bench day? How long should I do them for?

Powerlifting Etc Answers:

Hello Norman,

Exercise selection will be based on what you have available. I dont really plan out what I'm going to do for Max Effort Bench Press. I will generally pick a movement as I am geting my gym clothes on. But I will generally go with a partial range movement such as 2 Board Press, 3 Board Press, Floor Press and then maybe throw in a slight variant of those ala bands, chains, or both.

From there I will perform this movement for three weeks straight, deload, and move on to another movement. In the past I experimented with 2 week cycles, 1 week cycles, and even 4 week cycles. But for me, 3 week cycles work best, experiment and figure out what works for you. Consistency is key. As with anything in life, or powerlifting, in order to succeed you must be consistent in your efforts so as to achieve your goals. Dont try to throw in as many variations as you can for the sake of it, test each out and record your results. Overtime you will find what works for you.

Thats all folks, did I fail to mention The Patriots Rule?

This is Too Funny!!!

Keep it Dark, Keep it Heavy!!!

11/02/07 Max Effort Squat, Now Scram Flu...

2007-11-03T11:03:00.000-07:00

SSB High Box 235x5, 285x3, 335x2, 385x1, 425x2, 465x2, 475x2
SSB Chain Suspended GM's 255x4x6

Supersetted

GHR w/Avg Band 3x8

Wood Choppers 3x8

Thanks to my Ding-Dong boss the whole office is sick. But luckily it wasnt the suspected Strep Throat!!! Anyway, I decided to take advantage of a phenomena of the body whereby your CNS is under duress & trying to overcompensate for the sickness. This condition often times results in stronger than normal attempts, today may have been one of those times...

Safety Squat Bar High Box Squats (High being Parallel, Low being 1-2 inches below) were, slow, sludgy, but stubbornly strong...I really tested my mettle today, and I feel I won. 425 about popped my head off, this congestion has got to go!!!. So I figured if I am going to fail, then I am going to fail on a PR at 465 for 2. Didnt happen there, so onto to 475 for a double, got it, Done. Now granted, I almost passed out, dont really remember racking it, and may have pee'd myself a little bit, but I got it none the less.

The rest was a blur, my head wasnt really into it, though I remember it being abnormally hard...It was kind of like a vision quest I might suppose. That vision being me a sweaty lump of turd at the end...how's that for a vision?

Now would be the normal time to answer a question, but alas, my groggy brain requires a bit of nap time to recover. I feel like hammered poo. Thanks for stopping by, and remember...

Keep it Dark, Keep it Heavy!!!

10/31/07 Dynamic Bench Press Day - Happy Halloween

2007-11-01T08:53:00.000-07:00

Dynamic Effort Bench Press 225x5x3, 235x4x3
Overhead Pin Press (Eye Level) 185x4x6
Seated Rope Pull Down 130x2x8 (Rope Broke)
Lat Pull Down 130x2x8
Monster Mini Extensions

Speed was nice, next week all reps will be perfromed with 235. Overhead Pin Presses sucked ass, that static start shit at the bottom absolutely sucks!!! Oh well, 1 more week of them...

Seated Rope Pull Downs got cut short as the bottom plug ripped of on one side, mid-rep no less. So I finished out with regular old pulldowns, kinda pisses me off, I havent really had that rope accessory that long...oh well. Onto Questions...

Annonymous (Actually I am being too lazy to go see who it was) asks:

"What kind of tempo do you use on Dynamic Effort Bench Press day? Is it a pause on the chest then explode or is it kind of a bouncing motion I have seen in several videos?"

Powerlifting Etc Answers:

Personally I swap it up. Some days I will go all reps ballistically, where as other I will go with a full pause on the bottm and concentrate on explosion off the chest. I think this is more of a personal choice and that both approaches work fine. Please Note I also vary my grip, this seems to help keep all variants of the lift in the same ball park speed wise, Or at least it seems to be for me thus far...Below is a sample of my DE Work:

Assuming a 9 Sets of 3 Reps DE Bench Scheme (varying Grips):

Set 1 - Paused Method (Narrow Grip)
Set 2 - Paused Method (Medium Grip)
Set 3 - Paused Method (Competition Grip)
Set 4 - Ballistic Method (Narrow Grip)
Set 5 - Ballistic Method (Medium Grip)
Set 6 - Ballistic Method (Competition Grip)
Set 7 - Paused Method (Narrow Grip)
Set 8 - Paused Method (Medium Grip)
Set 9 - Paused Method (Competition Grip)

Bottom Line, this is something you will have to incorporate & measure. If after time you see results, keep it, if not, continue tweaking until you find the right mix...Success in life as well as Powerlifting requires experimentation and honest assesment of the results to optimize progess. If you try to incorporate something for a few weeks, but dont keep track of any results, how do you know it worked or not?

Keep it Dark, Keep it Heavy!!!

10/28/07 ME Bench - PR

2007-10-30T07:13:00.000-07:00

2 Board Press 205x5, 245x3, 285x2, 325x1, 365x3, 385x2, 405x3PR
3 Boards + a Yoga Mat Press 405x4x5
Justin Harris Rows 120x3x8
Monster Mini Flyes/Pullover Complex 3x30

405 turned out to be a PR in the 3 rep range. Felt pretty good on it, with it being the first week of this movement I stopped and left some in the tank. Hopefully its a sign of good things to come.

3 Boards + A Yoga Mat Press was different. My triceps were kiling me by the end. I chose to do this because I didnt feel like the 4 Board Press or the generic 3 Board Press. I saw the yoga mat sitting there looking pathetic and this popped into my head. Well, it was good enough to stay in the rotation for 2 more weeks.

Justin Harris Rows killed as per usual, I recommmend anyone out there that wants to add some falre to your lats to perform these, simply brutal. The monster mini complex sucked ass too, but it had my shoulders burning so I wont complain....Da, da-da daaa....Q&A Times folks...

Andrew from NY asks:

"I notice you keep short rest periods between your sets on speed day, what kind of rest periods do you use on Max Effort day?"

Powerlifting Etc Answers:

Hello Andrew,

On Max Effort Days, I always use the following sequence when warming up

50%x5
60%x3
70%x2
80%x1
90%x1-3
95%x1-3
100%x1-3

I will go with a 1 minute rest until I hit the 90% or above weights, at that point I go with a 2-3 minute rest between. Just enough to recharge and hit it again, but not too long that I lose focus of what I am trying to accomplish. I time these with a stop watch as well. I find by doing it in this fashion, it keeps my workouts fast and efficient.

Hope this answers your question, thanks for asking.

Now I would like to say that the Boston Red Sox Rule!!! & lets not forget those New England Patriots, they aren too shabby either...

Keep it dark, Keep it Heavy!!!

10/26/07 - Max Effort Squat

2007-10-27T09:46:00.000-07:00

SSB High Box Squat 235x5, 285x3, 335x2, 380x1, 430x1, 455x2x2
SSB Suspended Good Mornings 245x4x6
GHR's (Home Made) 4x6
Monster Min Wood Choppers 4x12

Had an alright day. My ab strain seems to have resurfaced, had a real hard time keeping arched. I did it, but not without discomfort. I had originally planned on hitting 475-500 today but recognized the fact I just didnt "Have It" on this day. Enter the Volume...455x2x2 coupled with the single at 430 accounted for 5 lifts at/or above 90%....good stuff for a bad day of powerlifting...

Next up was the Safety Squat Bar Good Morning" suspended from chains. Now good mornings are bad enough with a straight bar, but done with the SSB, ugh. First off, getting under the friggin thing is misery, then you have to get started while having the bar try to choke you out, reminded me of training old school MMA with my buddies, I absolutely hate the feeling of being choked!!!

Glute Ham Raise was the poor boy rigged up version. I basically took average bands, choked them on top of the cage, set a barbell low to anchor my feet, and did them off my bench. One of these days I will put together an eBook of all the crazy contraptions I have come up with to mimic these high ticket items (or even a cheesy video might suffice)....Anyway, these suckers killed my posterior chain, eveything was cramping, good times, good times....

Gather round, its Powerlifting Etc Q&A Time Kiddies...

Dave from MA asks:

What advice do you have for a lifter when their Deadlift is higher than their Squat by alot?

Powerlifting Etc answers:

Knock Knock....Who is it?

Its me Dave.

Who? (Looking at the talking picture of Jesus)

Sorry, crappy reference to an old Cheech & Chong Movie, man I used to love that shit. Back to reality. Dave, I think you are in the same boat as 90% of the lifters out there. However this question depends heavily on a couple of things.

Is the lifter using gear and still lagging in the Squat? If so, Practice the gear, Strengthen the core, and dont skimp on the accessory work.

Or, is the lifter a RAW lifter. In which case, I think it is totally normal for the Squat to lag the Deadlift, I havent seen too many people where this isnt the case. But that doesnt mean you have to settle for it either. Keep hammering away at it, put in the effort, and eventually your squat should come up. Not saying it will pass the deadlift, but to at least within 50-60 lbs.

Lastly, what is the disparity between the lifts? If your talking 100-200 pounds then my advice would be to just plain Squat!!! All too many times I have people ask similar questions, and when asked what their squatting schedule looks like, I kinda get to doe in headlights look..."Like once a month if I can squeeze it in...", or sometimes after deadlifting if Im not too tired...." etc.....Bottom Line, if this is the case, then get under the bar, sit down, then stand up....lather, rinse, & Repeat with heavy weights....I hate putting in the effort just as much as the next guy, but its a necessary evil in the sport of Powerlifting, unless you plan on being a bench or deadlift specialist that is. But thats a whole other rant I will save for a rainy day, wait a minute, it is raining out....uh oh. Just Kidding.

Now, this is a tough question to answer, and Im sure this is not the end all, be all answer some people look for. There could be a myriad of issues with the lifter ranging from bad back, one leg shorter than the other, or maybe they are like Cotton, Hank Hills father on King of the Hill, where they chopped out his shins and re-attached his feet to his knees....you follow? That being said, I hope this helped to answer your question, if not, shoot me another email and I will give you a more personalized answer.

If You Are This Man, You Are Excused From Squatting

Keep it Dark, Keep it Heavy!!!

10/22/07 Dynamic Effort Squat & Deadlift

2007-10-24T06:37:00.000-07:00

DE Squat w/Chains (No Box) 290x8x2
Speed Pulls 365x12x1
Supersetted
Monster Mini Leg Curls 4x12
Ab Pull Downs 100x4x12

Well, motivation was an issue for this session, I didnt have it!!! So, to punish myself for not being into it, I limited rest between all movements to 30 seconds. This ensured I got my workout done faster, and got me back to the couch quicker.

I opted to go with Dynamic Effort Squats w/Chains but no box, for this mini cycle. I figure this will work the form and keep me honest. Speed was good, the tweaked knee from hiking doesnt seem to be bothering me...so, all is well.

Speed Deads went well, everything was fast and the speed felt dialed in. On some of the reps it felt like I could have snatched the weight over head (though I highly doubt I could have, but it felt like it...). Luckily, the unmotivated feeling left me by this point, though I stuck to the 30 seconds rules I set...My lungs were hoping I wouldnt...

The rest was what it was, accessory crap done to simply support the main lift, nothing more. Though my hamstrings felt like a guitar string wound too tight, ugh....thats it, time for Q&A:

Iz from Ohio asks:

Have you ever thought of using deadlifts as your main exercise on Dynamic Effort Day?

Powerlifting Etc Answers:

Hello Iz,

I had thought about using Deadlifts as my main movement years ago before I learned the effects on the Central Nervous System. Im not sure how long you have been lifting, or your experience in powerlifting, but I think you would find you might get a bit run down deadlifting that much. I know for myself that would be the case, especially where I try to throw in a fairly heavy Deadlift variation on Max Effort Day.

Now depending on your experience level, you may be able to get away with it. If you stick to the 50%-60% range, yet only have a max Deadlift of 300, you could probably get by with Deadlifting everyweek in this fashion, the intensity of this day is dependant on your 1 rm.

The higher the 1rm is the higher your Dynamic Effort day percentages are gonna be. I know for myself, performing traditional 8x2 at 50%-%60 would eventually wear on me, assuming I would still be performing Speed Squatting and hitting a variation on Max Effort Day...

I guess what I am trying to say is experiment. Try it, and if it works, keep it. conversely, if you start suffering symptoms of overtraining, then back off....Good Questions though, thanks.

Well all, thats it from my neck of the woods.....

Keep it Dark, Keep it Heavy!!!

Deload Bench & A Question....

2007-10-22T07:26:00.001-07:00

Bench Press 135x5, 185x3, 225x3, 275x3, 305x3, 325x2, 345x2, 365x2
CG Foam Press for Reps 225x3 Sets of Dunno, Stopped when tired.....
One Arm Seated Rows 50x3 Sets of Dunno, Stopped when tired.....

Saturday
Climbed Mt Uncanoonuc and lifted, threw, and handled rocks for around 20 minutes straight, killed the shoulders....

That was the end of my deload. My bench was just a simple work up, nothing too stressful, which is good. I dont ever remember doubling 365 as not being stressful, guess I'm Making progress. Now, onto Q&A.....

Isaac from PA Asks:

"What do you do on Deload Weeks? How do you choose your exercises?"

Powerlifting Etc Answers:

Hello Isaac, my deload workouts vary and are realy picked at the last second. I just make sure not to go too heavy or get too crazy with the volume, whether it be squat, deadlift, or bench. I like to take these weeks as time to experiment with other lifts, training styles, or conditioning activities. Below is a more traditional deload program I used to do and recommend to anyone:

ME Bench Day Deload - Accessory work only, no main movement. Hit the Triceps, Upper Back, and Shulders then call it a day.
ME Squat Day Deload - Accessory work only, no main movement. Hit the Lower back, Hamstrings, and Abs
DE Bench Day Deload - Do your normal workout. I wave Dynamic Effort Day independant of ME Days
DE Squat Day Deload - Do your normal workout. I wave Dynamic Effort Day independant of ME Days

or even this....

ME Bench Day Deload - Main Movement Only, Work up to around 70%, Then get some volume in with Doubles or Triples, use this day to work form on the actual lift, Practice with your gear if you like, No Accessory work.
ME Squat Day Deload - Main Movement Only, Work up to around 70%, Then get some volume in with Doubles or Triples, use this day to work form on the actual lift, Practice with your gear if you like, No Accessory work.
DE Bench Day Deload - Do your normal workout. I wave Dynamic Effort Day independant of ME Days
DE Squat Day Deload - Do your normal workout. I wave Dynamic Effort Day independant of ME Days

These are just recommendations and not set in stone, I know of people that will not even go to the gym for deload weeks, so go figure. At the end of the day you need to sit back and find what works for you, Experiment!!! My deloads are bit on the eccentric side by including mountain climbing, rock throwing, complexes and experiments. But its what keeps me sane and motivated for powerlifting. So I suggest you experiment a bit, find what works for you, and get stronger. Hope this helped.

Keep it Dark, Keep it Heavy

10/17/07 Deload Squat

2007-10-18T08:26:00.000-07:00

Regular Old Squat 135x5, 225x3, 275x3, 315x3, 365x3, 405x3, 435x3
Monster Mini Leg Extsions
Elevated Lunge Jumps 4x6
Ab Wheel 2x20

Tonight was deload squat. Its always nice to have these, you can take it easy, nothing intense, thenmess around with other crap. Highly recommended for anyone in the powerlifting world.

Squats were done in the Dyanimc Effort vein, with the SE percentages. Emaphasis was put on speed during and between sets. Actually turned out to be wuite a little workout.

Monster Mini Leg Extensions was an experiment, not very good, will try to figure something out with these. The Elevated Lunge Jumps on the other hand, ugh. I hate lunges to begin with, this jst solidifies it. Lunges Suck, of any variety...

Thats about it for that, Question Time kiddies, gather around:

Melinda from Texas asks:

Do you prefer wide stance or close stance squatting? Why?

Powerlifting Etc answers:

Melinda,

I personally use a medium stance, I tried wide stance squatting, but where I dont use aggressive gear I found my hips took the brunt, and didnt like it. Narrow stance just plain felt weird, so I settled on the medium stance. Just outside shoulder width, maybe a bit more. With the single ply gear I currently use, and it aint flashy, I seem to get decent support, hit depth easy, and have no hip pain. So there you have it.

I personally think squat style is subject to the person. If you are comfortable with an ultra wide stance, knock your socks off, olympic stance, go for it....Medium stance, well then your just looking up to me as a super hero and I like that (Just Kidding). Powerlifting styles and methds are very subjective, what works for some does nt for others, and vice versa, experiment. Go with what feels right and allows you to push the most weight.

This is me on vacation....

Keep it Dark, Keep it Heavy!!!

10/15/07 ME Bench Press

2007-10-16T06:24:00.000-07:00

3 Board Press 205x5, 255x3, 305x2, 340x1, 385x3, 405x3, 425x2x3
Supersetted
D-Handle Chain Extensions +20lbs 4x6
Seated Rows 195x4x6

Lifted alone tonight and had a quick one (like 35 minutes), but got some good volume in. Wasnt feeling it too much, me thinks the 11 Sams Octoberfest and poor sleeping had something to do with that. But hey, the Patriots won, so all is well in the world of powerlifting. Back to the workout...

3 Boards Felt alright, my set up was shaky, but apparently good enough to get by. You see, in the colder months my basement gets pretty cold, which then make the bench and rubber flooring a little on the slick side. So when I perfrom any sort of reps with heavy weight, I tend to slide up the bench, which flattens out my already piss poor arch. Such is life.

I figure if I can get strong under these conditions, then I should be fine in the real world. Plus it makes me feel like Conan the Barbarian when he is stuck outside on the Wheel of Pain in the winter, or even in 300 when that poor sucker is buck naked in the mountains, freezin the oblongs off and has to kill the wolf for food and clothing...yeah, that is gay, but I bet 99% of you reading this get that imagery.

Okay Q&A Time Folks,

Kenneth from LA (not Los Angeles) asks:

"How do I get Strong?"

Powerlifting Etc answers:

Alright, at first I thought this was a joke. I figured my buddy Rick was playing a joke on me, but I checked out the IP and originating location and it turned out to be legit, so here goes.

I remember when I first started lifting all those years ago I thought the secret to getting big & strong was to be found in muscle & fitness or flex magazine, then I though it was in some bottles at GNC, then I finally discovered the secret after finding conjugated periodization, referred by my friend Rick as the "Switcheroo Method".

The secret wasnt necessarily the method iteslf, but the approach I applied to the method. I found that the simple formula listed below, with minor tweaks and modifications along the way are what will increase your strength and muscle.

1. Eat
2. Lift Heavy Shit
3. Eat
4. Rest
5. Lift Lighter Shit w/Force Usually reserved for Heavy Shit.
6. Eat
7. Rest
8. Lather, Rinse & Repeat over the next couple of years....

and after time incorporate 9. Evaluate progress, keep what works, discard that which does not.

Simple really, but patience is required, hell if I can do it anybody can do it as I am not the most patient man walking this world. In case you were wondering, the "Switcheroo Method" is really just the Westside take on conjugate periodization, try it sometime for a month or two and I bet you'll love it.

Thats it from my neck of the powerlifting universe, thanks for the questions, I am truly overwhelmed by the number of questions I have received thus far, keep them coming...

Keep it Dark, Keep it Heavy!!!

10/11/07 Max Effort Squat/Deadlift

2007-10-12T13:04:00.000-07:00

Low Box Squat w/ Champion Suit Bottoms 275x5, 330x3, 385x2, 440x1, 505x3, 525x1.5 Mental Miss, 525x2x3
Band Assisted Deadlift 455x3, 505x3, 525x3, 570x3

Just two movements this night, but man, I am beat. The powerlifting would be proud. Despite sore knees (gonna cut down on all this hiking), and a severe miss at 525 initially, I smoked 525 for 2 sets of 3 to blow away my volume from the previous two weeks. The miss was a result of my losing concentration due to outside interference. But, I recuperated, came back and hit what I intended to do so I was happy.

Band Assisted Deadlift was a new movement to me. Out of sheer laziness I have never really thrown these in. Troy wanted to give them as he used to do these with Greg Panora up in Bangor Me back in the day, and Greg aint no slouch!! Worked up to 570 for a triple, it is quite evident I must invest in more weight If I plan to continue down this path....Man, was I beat after those.

Well folks, its Q&A Time here at Powerlifting Etc so here goes.

Brent from Iowa asks...

Q: What would you recommend for a Max Effort Squat routine? I dont have any specialty bars & only have access to high & low boxes.

Powerlifting Etc Answers...

A: Hey Brent, no problem, I was once in that predicament so I feel your pain. Check out a 2 month Cycle you can easily perform below:

Wk 1: High Box
Wk 2: High Box
Wk 3: High Box
Wk 4: Deload with Submaximal Free Squats (70% of RAW Max)
Wk 5: Low Box
Wk 6: Low Box
Wk 7: Low Box
Wk 8: Deload with Submaximal Free Squats (70% of RAW Max)

A couple of cool, cheap ways to get in more variety would be to get either a Manta Ray, or the Sting Ray. Though I would recommend the Manta Ray first, seems to translate to the regular squat better. When I first started putting together my home gym, the Manta Ray was one of the first accessories I bought to get variation. Add this to the above and you can easily have a basic 16 week cycle. Hope this helps....Until next time...

My Mind During the Miss...

Keep it Dark, Keep it Heavy!!!

10/10/07 Dynamic Effort Bench Press

2007-10-11T08:08:00.000-07:00

Speed Bench w/Monster Mini's & Chains 135x4x3, 145x5x3
Band Assisted CG Floor Press 315x8,8,6
Pendalay Rows 255x4x7
Chain Complex 3x10

Speed was spot on tonight, tonight was the last workout with Monster Mini's & Chains together. I definitely got faster from week one, that first week was brutal!!! Next wave of Dynamic Effort Bench Press will consist of Straight Weight for 3 weeks in a 55%, 55%-60%, & 65%. Cant wait.

Band Assist Close Grip Floor Press had the triceps burning, they were bad enough after the speed work, but absolutely painful now. will probably leave these in for one more week as well as the rows and chain complex.

Okay folks, a new feature here at Powerlifting Etc, a bit of Q & A to answer subscribers questions. The questions of the day will be related to the type of day it is. So for instance, Max Effort Bench Press Day will have a Max Effort Bench Press Day related question. And as always, your identity is protected and information is safe here at Powerlifting Etc....

Erick from Michigan asks:

Do you really think Speed Work is necessary to get strong?

Powerlifting Etc Answers:

Hello Erick,

Here's my experience with Dynamic Effort Bench, I think for the development of strength it helps. DE training teaches the body to fire correctly when under a load, its also a great time to practice your form. I think where the confusion sets in is the percentages used. I know of many people that base the traitional 50%-60% percentage off a shirt max. This, I believe, is where the approach goes south for most beginners and intermediates.

Base your Dynamic Effort percentages off the 1 rm max for the movement you are doing. So for example, if you are doing DE Squat Low Box Squats RAW, then base your percentage off the RAW Low Box 1 RM. This may hit the ego a bit ut sometimes you gotta check the ego at the door. Follow this simple bit of advice and you'll do fine.

One final note, keep the percentages within the %50-%60 percent range, towards the higher end for beginners. Remember, this is not Max Effort Day!!! Possible wave below:

Week 1: 50%x8-10x2
Week 2: 55%x8-10x2
Week 3: 60%x8-10x2

Well, thats about it, hope you found something of use here and thanks for your question. For anyone else oute there that has a question, shoot me an email at powerliftingetc@yahoo.com, if you dont want your question public, just say so and I will reply offline.

Now, Good day to you!!!

10/07/07 ME Bench

2007-10-09T08:48:00.000-07:00

3 Board Press 210x5, 255x3, 300x2, 340x1, 385x1, 405x3, 425x3, 435x3, 445x1, 460xMISS
Chain Extensions +15lbs 4x8
Seated Rows 190x4x10
Double Mini Band Pul Aparts 3x12

At the time I wasnt happy with myself, but typing it in now I feel a bit better about my 3 Board work, hindsight is 20/20 in everything you do, including powerlifting. You see, my original plan was to just work up to 425 and hit a bunch of triples, but apparently my ADD kicked in and I changed course for a PR on the 3 Board Press. Now bear in mind, if Im feeling my oats on a certain day, I will got for it, but today wasnt the case and I went for it anyway, and failed. But, to put a positive on things, I did learn that I should stick to my plan, it was there for a reason and should have been followed....

So, the 3 Board Press was good and strong on all lifts except the 460, I was not even close to being focused. I controlled the weight down perfectly, kept tightness, good speed....but then the fit hit the shan....Upon reversal I just lost all tightness, misfired with the leg drive, dipped to the right for some reason (my whole body and not just the bar)...just a powerlifting train wreck all around. But, liek I said, lessons learned in no certain order:

- stick to your plan (if its a sound one of course)
- Dont lift heavy ass weight unless you are totally focused and into it
- dont get discouraged when you miss a weight, analyze it and beat it next time

So thats basically it, not gonna go into the finer points of the accesory work other than it got done and thats it. Oh yeah, did I fail to mention the Patriots rule? Cuz they do....Look out Dallas, theres a storm coming.....

Keep it Dark, Keep it Heavy!!!

10/05/07 ME Squat

2007-10-06T18:07:00.000-07:00

Low Box Squat w/Suit Bottoms 275x5, 335x3, 385x2, 440x1, 505x2, 525x2, 555x2x2
Low Box Seated Good Mornings 225x8, 250x8, 275x8
Supersetted

KB Swing Throughs 63x3x10

Ab Wheel 3x10

Wasnt feeling it today, but figured I would beat last week on volume, even if its only 20lbs. The flu or something is going around, I only got the hot flashes/headache portion of it, no muddles from the bum bum, thank god. There's no room for the hershey squirts in powerlifting

I will say one thing, everything over 500 felt uber-light, was a bit unsettled when the warm ups without the bottoms on felt heavy, slow, and ugly. Even still, my form felt like doo-doo, just couldnt seem to stay as tight as I would have liked....oh well, theres always next time.

Seated Good Mornings absolutely killed me, lower back was sore as hell all day today. I guess thats a good thing though. Will keep this movement in the mix for 2 more weeks, forgot how good it was.

Due to my shitty-ness, I just super-setted the last two exercises to get done and rest. Nothing really intense, just accessory....

Thanks for stopping by, Got Max Effort Bench Press coming up next, hopefully it will go better than last week. Seems its just one thing after the other around this joint, oh well....just keep lifting I guess, it comes with the territory known as POWERLIFTING.

Keep it Dark, Keep it Heavy!!!

Need to Build Muscle?

2007-10-05T15:43:00.000-07:00

I know, this aint my normal powerlifting related entry. But it is however related to powerlifting in that you need muscle to move weight right? Its almost a prerequisite if you will.

Well, I stumbled upon this cool eBook by Jason Ferrugia. Many of you know him through T-Nation and the Elitefts Q & A. Now this dude nows how to train people, and he nows how to pack muscle on peeps. His eBook Muscle Gaining Secrets is just what folks in need of muscle need.

I will place a link in the side bar where you can buy it as well as this link here:

>>> Click Me to Preview <<<

So if you are in need of muscle, check it out. Tune back in tomorrow for your normal station where I will recap todays Max Effort Squat Session.

Keep it Dark, Keep it Heavy!!!

10/03/07 Dynamic Effort Bench Press

2007-10-04T12:35:00.000-07:00

Speed Bench w/Monster Minis & chains 135x4x3, 140x4x3
Close Grip Band Assisted Floor Press 315x8,6,6
Pendalay Row 255x5x5
Chain Shoulder Complex 4x7

Speed Bench went much better this week as opposed to last. Last week this movement felt a bit on the slow side and really awkward. This week, the awkwardness was still there due to the totally deloaded chains swinging around, but the speed was much better. If you really want to spice up your speed work, try them with totally suspended chains for that swinging feeling. Simply brutal....

The rest was ho-hum, Pendalays kicked my arse again as did the band assisted floor presses. My triceps were pumped beyond belief after the speed work followed by Close Grip Band Assisted Floor Press....Not much else to say....take care....

10/01/07 DE Squat & Deadlift

2007-10-02T06:28:00.000-07:00

Speed Squats 285x4x2, 315x4x2
Speed Pulls 365x12x1
Monster Mini Alternating Leg Curls 3x15
Monster Mini Wood Chop/Ab Pull Down Complex (Lost track of Sets/Reps, but alot)

Tonight was good, speed was dead nutz on. I think I actually got faster on the 315 for some reason. Speed powerlifting? in Are You Crazy Man?

Todays approach was the first half of the speed work performed with 55% of my 1RM 525 in the RAW Squat, and the second portion represented 60% of my max. Next week to end the cycle I will do all sets at 60%. So to recap:

Wk 1 - 8x2 @ 55%
Wk 2 - 4x2 @ 55%, 4x2 @ 60%
Wk 3 - 8x2 @ 60%
Wk 4 - 8x2 @ 55%
Wk 5 - 4x2 @ 55%, 4x2 @ 60%
Wk 6 - 8x2 @ 60%

My previous speed work always rotated around 50%-55%, So I am hoping with the added intensity (poundage), will translate into a bigger squat. Will repeat this cycle over the next couple of months in a wave type form and see what the results are. Stay tuned for experiment results.

BTW, My goal is to ncrease my RAW Strength which in the past has translated to Gear increase, I lift in single ply at the moment, not for any particular reason other than at this strength level I am being a cheap screw. Once I get stronger, hit elite in single ply I may move up to the better gear, who knows, who cares...It's all powerlifting!

Speed Pulls were nice, I took 30 second rests between pulls. Walked away from the bar, regained composure, then attacked the bar again, and again, and again...I was quite winded by the end of it, but the speed held up. 365 represented 60% of my projected max of 600, why 60% percent you ask? No good reason other than I read somewhere its good to do speed pulls at 60%, and it seems to work for me.

Monster mini work kills me for some reason, I didnt realize I performed these puppies last week with regular minis. So I was a bit surprised when I hit the 10 rep mark on my way to 15, the hamstrings were on fire, and those wood chop/pulldown complexs were no walk in the park either. Good Stuff, need bands? Go here...

I was Fast, But Not This Fast...

Keep it Dark, Keep it Heavy...

09/30/07 ME Bench

2007-09-30T09:57:00.000-07:00

3 Board Press 225x5, 275x3,315x2, 365x1, 405x1, 435x1, 445xMiss, 425x4x1
Overhead Tricep Extensions 4x10
Seated Rows 165x4x10

Well, This work out sucked, I ended up lifting at 11:30 in the morning, and I am NOT a morning person!!! Guess its a good thing in a way, keeps me from drinking the devils water on saturday, Alcohol has no place in powerlifting!!! Any of you out there that knows me should be laughing, hell the general reader of this blog knows I likes me beers!!!

Anyway, this aint about boozin, its about powerlifting, back to the story. everything felt good up to the 445 miss, for some reason I have been having issues with sliding up the bench when perform any type of rep work on bench. My first rep is perfect, then I will either flatten out, or slide up the bench, thus flattening out, if anybody got suggestions, let em rip.

So, I decided to drop the weight to around 90% of my last PR on this movement and hit singles to get the volume in. My shoulder was on fire, hence the lack of direct shoulder work today. Will throw in some high rep therapeutic shit tonight while watching football.

The Overhead Chain Extensions hurt pretty bad and had my triceps pumped. I ended up strapping 10 lb plates on them to increase the weight to around 55 lbs per side. Brutal....These were supersetted with the seated rows, felt like a true bodybuilder by the end of it, now, if I only would have done some curls for the girls....

Thats about it from here, thanks for stopping by and have a good weekend. Though the Patriots arnt playing today, it should still be a good day for football, enjoy!!

Keep it Dark, Keep it Heavy!!!

09/27/07 Max Effort Squat

2007-09-27T19:57:00.000-07:00

Low Box Squat w/Suit Bottoms 275x5, 335x3, 385x2, 440x1, 505x2, 525x2, 550x2x2
KB Swing Throughs 83x4x8
Ab Wheel 4x10

Tonight was off a bit, first thing, I had to lift late. The old lady had to work so I couldnt lift until the crumbsnatchers were fast asleep. Then to boot, the humidity level in my basement was unreal, I was winded in just the warm-ups....jeez!! Oh well, I checked the Hoo-Hoo, wiped the sand out of it, and moved on...

550 got smoked, was contemplating moving up, but I was pretty wiped by the end. By the way for those new readers out there, my low box is set about 1-2 inches below parallel, and my "super suit" is none other than a piece of crap Inzer champion suit, single ply. Thats right, pure powerlifting power baby!!!

Kettlebell Swing Throughs sucked ass too, I was a sweaty mess, wanted to quit, and kept thinking I heard my daughter crying, I honestly dont know how I got by when I only had one kid and trained at night, this sucks!!!

Finished up with the all mighty Ab Wheel, the most underrated piece of powerlifting training equipment invented. And no, I didnt stutter, you heard me right Chuckie, the Ab Wheel. Go ahead and laugh, but give this sucker a try and call me in the morning.

All in all I am happy with tonight, I dont normally train in gear, but I figured I probably ought to start throwing some of that in there. Heavier poundages handled are always good in powerlifting. Tomorrow, I figure I will throw in some extra accessory crap for slagging off after the main movement, oh well, Good Night for now....

Keep it Dark, Keep it Heavy!!!

09/26/07 Dynamic Effort Bench

2007-09-27T10:01:00.000-07:00

Speed Bench w/Monster Mini's & Chains 135x9x3
Band Assisted Close Grip Floor Press 315x4x6
Pendalay Rows 205x6, 225x6, 255x6, 275x6
Chain Shoulder Complex (See Below) 4x6

First and foremost, speed bench with monster mini's and chains absolutely killed me. Again, I set the chains for a full deload until just at the bottom, this causes the stabilization of the bar to be quite brutal, couple this with doubled up monster minis pulling back at you and its a recipe for pain. Every muscle in my shoulder region seemed to be activated as well as the lats (underestimated this aspet greatly). I would recommend this variety to anybody that wants to add a different spin to their speed day, just shoot me an email if you need further clarification.

Next up, Band Assisted Floor Presses, UGH!!! I was already beat by the Speed work but apparently decided this was not enough. The Band Assisted Floor Press movement definitely hit the pre-exhausted triceps, hence the low bar weight. This was followed by a true favorite of mine, the Pendalay row, these absolutely kill my upper back, good stuff.

Alright, this Chain Shoulder Complex is something I made up with my Ghetto version of chains. I basically attach D-Handles to the chains, perform a reverse grip hammer curl, straight to an Over Head Press, from there, I Lower the Chains to the side only to restart the movement. This is done in one fluid, yet controlled movement and will have your traps, shoulders and delts burning by the end.

Side Note:

As you can see, my journey in powerlifting, and more specifically lifting alone most of the time, has resulted in the need to be creative. Having ADD makes it extremely hard to stick to traditional movements all the time. All these variations help to keep my scattered mind in the game, hopefully this serves the purpose of inspiring you folks to do the same, make it fun and it no longer seems like a chore.

Creativity is King

Keep it Dark, Keep It Heavy!!!

09/24/07 Dynamic Effort Squat

2007-09-25T07:21:00.000-07:00

Speed Squats 285x8x2
Block Pulls (Mid-Shin) 405x3, 455x3, 505x3x3
Mini Band Seated Leg Curls (Alternating) 3x15
Monster Mini Woodchop/Ab Pull Down Complex 3x20

Performed Speed Squats, no box, with 55% of my assumed RAW squat of 525. the speed was fast, so fast that on the 3rd set I came up so fast I actually fell forward, luckily nothing got hurt. Next week I will go with 60% and check the speed. Powerlifting base on percentages? Are you on crack? Nope, but judging from some of the emails I have received, I think some folks get the percentages screwed up. So, it was requested that I post the percentages and what they are based off of.

For instance, todays percentage is based off my estimated RAW squat of 525, I recently smoked 505 RAW for 1 (on a deload week) and estimate I have 20-30lbs in the tank. So this cycle will have me going 55% on week 1, 60% on week 2 (speed permitting), and finally end on 65% in the third week. This is based off a new theory I am trying, essentially by choosing higher percentages as opposed to the more traditional 50% range, I will get more volume, move heavier weight, and develop speed with heavier weight. End result should be a higher squat...

Time will tell, because if there is one thing I have learned in powerlifting it is this, you must test, test ,test. Keep what works and trash what doesnt.

This means you must test over a period of time, trying a movement for 1 or 2 weeks then trying to make a determination of its effect on your training is not gonna get you to where you need to be. Use larger blocks of training, keep notes, then decide. Okay, hope this answers any questions guys and girls. BTW, I am a Drug Free Lifter and train RAW unless otherwise noted, for this reason I feel it necessary to adhere to prilipins chart.

Block Pulls are always a treat, not!!! I have these set at the worst possible postion for myself, but I believe it will bear fruit over time. The mid shin level is where I will breakdown in the lift, so that is where I start. To me success in Powerlifting boils down to this: Pick a weakness and hit it. This work was done with an eye for the speed, though the percentages are a bit high. I was sure make every rep fast, explosive, and with total resets. The lower back was pumped needless to say.

Well, thats about it, the band work was not very exciting, but necessary. My advice to anyone if you are doing leg curls with bands, try the in an alternating fashion next time. This proved to hit the hamstrings much harder for me. Like I said, test it and decide for yourself.

Keep it Dark, Keep it Heavy!!!

Powerlifting

2007-09-22T15:19:00.000-07:00

Not really...., with it being a deload, I did another mountain climb. When I got the top I pressed a bunch of rocks, threw them from over head, and mimicked the strongman stones on a ledge. Quite a brutal workout looking back on it, primitive, but brutal. Take care and have a good weekend, for tomorrow the Patriots whoop up on the Buffalo Bills.

Keep it Dark, Keep it Heavy!!!

Blog Rush Comes to Powerlifting Etc

2007-09-21T19:26:00.000-07:00

This post isnt exactly powerlifting but it will apply to all you bloggers that stop by. What is the single most important item a blogger needs to make a little scratch with their blog? TRAFFIC!!!

Well, Blog Rush does just that. Its a virtual traffic share, check out this link --> Blog Rush <-- to start attracting more readers to your powerlifting site. Even if your site is not related to powerlifting this FREE Plugin will increase your traffic immensely. One of my other niche blogs traffic went up around 21% in just a few short days, now imagine if you have some adsense ads on your site, people start clicking and the next thing you know you may have a car payment taken care of.

Dont take my word for it, try it out yourself, again...click this link and check out the video tutorial, then make your decision.

==>> Blog Rush <==

Get Some!!!

P.S. I dont normally make reference to this part of my life, but if anyone out there wants tips, advice, or insight on any aspects of Internet Marketing, shoot me an email, I would be more than glad to help.

P.S.S Now, Back to your normal programming, Powerlifting Etc, my journey to totalling elite in the sport of Powerlifting

Keep it Dark, Keep it Heavy!!!

09/20/07 Deload Squat

2007-09-21T07:39:00.000-07:00

Box Jumps
Romanian Deadlifts
Ab Wheel
Bunch of Ab/Oblique work w/Monster Minis (woodchops, pulldowns, etc...)

With it being a Deload week, this wasnt exactly an exciting work out. Though I feel it necessary to post these for anybody new to powerlifting, hell, even folks that have been around powerlifting awhile might benefit. I have met some folks that thought a deload was a total layoff the weights type deal, which it can be, just not for me. So I guess, in some ways this may help others think differently about the Deload.

09/19/07 Deload Bench

2007-09-19T15:48:00.000-07:00

Bench Press 135x5, 185x3, 225x3, 275x3, 305x3, 325x8
Power Clean & Press from Blocks 185x5x3
Lat Pulldowns and Monster Mini Triceps

Not too bad of a night for a deload, shoulder is still flaky, but the strength seems to be coming back. I think the 325x8 is a PR of sorts, I dont generally do much rep work on bench...Either way, I'll take it.

Power Clean & Press aint exactly a powerlifting movement, but I like to take deloads to get these in there. These were started at knee level, so the clean was pretty friggin hard, no momentum. The press was easier than anticipated, I am a total alug when it comes to overhead pressing. Hence my affinity for powerlifting. Time to scram for now, got to go watch the crumbsnatchers and relax on the couch.

Keep it Dark, Keep it Heavy....

Pirates Day?

2007-09-19T12:15:00.000-07:00

I know this aint powerlifting topic, but I felt it was important to let my inner pirate out today. You see, today is international talk like a pirate day, so I have been doing all things pirate, a powerlifting pirate if you will.

I found a quiz site that will spit out your pirate name after answering a few quick question, it can be found here. Here is what I got...

My pirate name is:

Iron Harry Vane

Description:

A pirate's life isn't easy; it takes a tough person. That's okay with you, though, since you a tough person. You tend to blend into the background occaisionally, but that's okay, because it's much easier to sneak up on people and disembowel them that way. Arr!

Deload Week woo-Hoo.....

2007-09-18T12:58:00.000-07:00

This week at Powerlifting Etc is a deload week. I am quite sure I am in need of this as well, especially with the extra mountain climbing I've been getting in. Not the most conducive activity for powerlifting, but it is alot of fun.

Alright folks, I know this aint powerlifting, but I watched the 2005 World Strongest Man, and was quite inspired by this fellow. Its really too bad he passed. Enjoy the video...

Powerlifting? Strongman? Either way is all about strength.

Keep it Dark, Keep it Heavy...

09/17/2007 ME Squat

2007-09-17T06:40:00.000-07:00

High Box Squat w/Average Bands 240x5 285x3, 335x2, 385x1, 435x1, 475x1, 505x1-PR Established
Deadlifts w/Mini's 135x3, 225x3, 315x2x3
Monter Mini Leg Curls 3x15
Spread Eagle Sit-Ups 3x12

Well, I was quite happy with today. Was a bit unsure going into this session what I would get. I climbed the local mountain on Fri and Sat, Friday was a fairly easy hike, Saturday was a bit more brutal as the incline was around 70 degrees most of the way, and it was raining, tweaked my right knee o n a slippery ass rock, but I'll survive. To boot, I got lost twice in the woods, so total time going up was around 1.5 hours. Thank god for my Rambo-like senses, otherwise I would have been screwed. See ma, watching Rambo all those times actually did help me out in my later life....Enough about hiking, this is a powerlifting blog right?

Again, uncertainty set in around 335, wasnt sure if my quads and knee would hold up. Totally pre-exhausted form the previous days endeavors. Slapped on the belt at 385 and things started to feel a bit better, 435 flew, 475....smoked....505 ugh!!! This sucker came off the box fast, but the brakes got thrown on about 3 inches out of the hole, gotta love bands. I fought through this sucker, racked it, and decided to call it. The volume was down from the previous two weeks, but the body was beat up and I felt it necessary to stop here. Next week is a deload so I should benefit from this immensely.

Deadlifts against mini bands were brutal as all hell. With my set-up they are basically doubled over and provide around 200+lbs at the top, you wanna talk about resistance, jeez. All reps are performed with a total reset, Stand up, regrip, and pull. I find it much harder this way, in time I guess we'll see if it pays dividends. Powerlifting is about finding that which makes you stronger, so I cant be too far off the mark, at least the mindset is there, but will the body follow? Stay tuned...

Not much else to report, other than the Patriots rule!!! They beat up on the San Diego Chargers in good fashion, its definitely shaping up to be a championship year for sure.

A Tribute to a True American Hero...

Keep it Dark, Keep it Heavy!!!

09/13/07 ME Bench Press

2007-09-14T07:16:00.000-07:00

(Warm Up) Full Range Bench Press w/Chains 135x8, 185x5
2 Board Press w/Chains 225x5, 275x3,295x3, 315x3, 325x2, 335x2, 345x2, 365xMiss, 335x2
Barbell Extensions w/Chains 95x5, 75x2x10
Lat Pull Down Variations (Read Below)

Frigged my shoulder again today playing with my son, but at least I was having fun right? We were whipping pilows across the living room at each other, and being the big bully I am, I was trying to hit him hard enough to knock him over, well I paid the price...oh well, life goes on right?

so, an hour later Troy showed up for some 2 Board Pressing with Chains. Remember the chains are fully off the ground at the top portion of the lift, so aint your garden variety chain work, this shit kills the stabilizing muscles and makes it hard on the bar control.

Everything felt like doody, but some good did come out of it, I think I figured out my issue with the loft off. After having been unracking the weight by myself for so long, having a lift off is foreign to me, we figured out Troy was lifting too much which caused my set-up to go in the crapper. Problem solved.

Anyway, alot of strain went on tonight, I wanted to go heavier, but it just wasnt in the cards tonight. No biggie, beat the prior week on volume anyhow, there's more than one way to skin a cat!

Barbell Extensions were done differently than in the past, I had the chains rigged up so they are totally loaded until just before you hit your skull, this hit the stabilizers very nicely, and was the cause for my over zealousness with my opening weight. Before 95 would have been no problem for 10-12, but in this fashion, three more weeks of this fun motion woo-hoo.

We ended the night with a ton of experimentation on the lat pull down. We incorporated ropes, d-handles, bars etc. All were being pulled to the belly and seemed to activate the muscles used in the lowering of the bar in the bench press. Godd stuff, found a variation that hits the upper lats right were the triceps will be against them. Three more weeks of this, cant wait to see the results.

Thats it folks....

Public Service Announcement: Beware!!! This guy is a Juicer!!!

Keep it Dark, Keep it Heavy!!!

09/13/07 DE Squat

2007-09-14T07:15:00.000-07:00

SSB Dynamic Effort Squats 295x8x2
Dynamic Effor High Pulls 205x8x2
Ab Pull downs 110x3x12

Crunched for time on this day, had a Real Estate Investors meeting to get to...Next up was ME Bench

09/10/07 DE Bench Press

2007-09-11T05:57:00.000-07:00

Speed Bench 235x9x3
4 Board Press 415x6, 425x6, 435x6, 445x6
Pendalay Rows 225x4x8
Kettlebell Side Swings 33x3x10

Felt pretty good tonight, was contemplating working up in the bench press but held back, today is about speed not PR's. Again I performed all reps with a slow descent and an explosive reversal at the bottom. Speed was consistant through out all reps, good shit man. Rest periods were held to 25 seconds, needless to say I was a sweaty mess by the end of it. Hows that for an image? (Dedicated to all the powerlifting groupies out there, but please no fan mail from any powerlifting bears, I dont press that way).

4 Board Presses were quite brutal as I was a bit winded from the speed work. Although 415 flew like nobodies business, by the time I got to 445 I was gassed and ready for the shepards pie I smelled cooking upstairs. Love that shit!! Not sure if I will let the 4 boards stay for another week or move on to another lockout movement, this was the third week....guess I got some decisions to make.

Pendalay rows were done a bit differently. I elevated myself so the range of motion was larger. This made the movement much harder, added like 6 inches to the stroke I think. The worst part was the breathing, I felt out of breathe the whole way through, granted I was moving at a pretty good clip so I cant complain too much. Powerlifting aint exactly a sprint you know....

I ended on Kettlebell side swings. I had forgone the complex and just performed the side swing, this seems to hit the bum shoulder much better. BTW, I could have been arrested for carrying illegal traps when I was done. Those things were pumped up beyond belief. My wife even commented on them, now thats cool!!

Well all, thanks for stopping by and please take a moment to remember those who perished on this day years ago...

Take Care All, Keep it Dark, Keep it Heavy!!!

09/10/07 ME Squat - NFL Opening Day

2007-09-10T06:15:00.000-07:00

High Box Squats w/Average Bands 135x3, 225x3, 275x3, 315x3, 365x2, 405x2, 435x3x2
Romanian Deadlifts 275x10, 295x10, 315x10
Monster Mini Leg Curls 3x15,15,12
Spread Eagle Sit-Ups 3x12, 10,10

Wanna talk about unmotivated? I spent the day on the couch (or on the floor wrestling with my son) watch football. My Patriots whooped up on the Jets in good fashion, and Randy Moss proved he is not washed up as all the media insinuated. But all this lazing around made it tough to switch gears for a heavy day of powerlifting. So I slugged down some coffee and summoned the powerlifting gods to give me the strength to move on, at least the caffeine answered...

Everything felt heavy and slow, hell the 135 gave me issues if I remember right. Last week I doubled 455 and probably c ould have this week, but I would have been done after that. So I decided to work up to 435 and hit it for three doubles and beat last weeks work in volume. As I said, nothing felt good, my form felt off, the weight felt heavy, and speed was nowhere to be found. Oh well, no where to go but up right? Next week should get better, plus my legs were still sore from a hella-hike up a mountain I did on friday, I suspect this played a role in my "feeling weak" situation.

The Romanian Deadlift is one of those lost gems of powerlifting. You do them, and say "these are great!" But, you just never seem to get back to them. Yet, when you finally do get back to them you are all chuffed again. Does that make sense? Anyway, lower back was pumped up, I remember this happening last year during football season, I lay around all day, no load on the spine then go down and beat the hell out of it. Probablyl not the best thing in the world but what can you do?

Rounded out the workout with Monster Mini Leg Curls and Spread Eagle Sit-Ups, two movements that simply bore the hell of me but need to be done. These are like poor Shemp from the 3 stooges, Shemp never got the credit he was due. Because without this extra work, big squats would not be in my future.

Football Season has begun, my prediction? Patriots vs Seahawks in the Superbowl.

Keep it Dark, Keep it Heavy!!!

09/06/07 ME Bench

2007-09-07T07:33:00.000-07:00

2 Board Press w/Chain 185x5, 225x5, 255x3, 295x3, 325x2,3,2
D-Handle Tricep Exts 3x18,12,10,10
Justin Harris Rows 100x3x12

CNS was totally shot from Dyanmic Effort Squat day. Back was cramping up big time on bench, and the chains (which in loaded position is totally off the ground) kept swinging, I just didnt have much in me to fight it tonight. But, I adjusted and overcame as best I could.

As prevously stated the bar was swaying badly tonight, I planned on hitting 325 for 3 sets of 3 but just didnt have it in the tank tonight. Since I wont be pulling next DE day I should PR this movement quite nicely next week, stay tuned. The rest of the work out was nothing special, didnt want to push it too much as I feel my CNS is pushing the envelope a bit right now. Got two days off and will take it easy a bit, moderate hiking and hill climbing will be about it. Not exactly powerlifting but it does have a GPP aspect to it.

Keep it Dark, Keep it Heavy....

09/05/07 DE Squat/Deadlift

2007-09-06T05:59:00.000-07:00

SSB Speed Squats 285x8x2
75% Deadlifts 425x3x5
Pull Throughs 130x3x8
Ab Pull Down 100x3x12

Holy Hanna, my lower back got pumped up like Sally Struthers on Ho-Ho's. The Safety Squat Bar absolutely fried it, and the Deadlift buried it. I got to say the Safety Squat Bar is by far the best piece of powerlifting equipment I have had the opportunity to use. I am glad everytime I use it that I chose this bar instead on the cambered bar I almost bought instead.

The speed was better than last week, which means next week is up to 295 for 8x2. This was a bit surprising to me especially after all the hiking I did this weekend. The other good part is this is the first wave with the elevated dynamic effort percentages. I am quite confident this new approach will pack a few extra pounds on the old total. Guess we'll find out in a month or so.

The Deadlifts absolutely killed me. I was so out of breathe by the end of these, and all I could do was lay on the ground & stare at the ceiling for my rest period, rest periods only being about 1-1.5 minutes. This weight/rep scheme represented 75% of my previous 1 rep max, and adhered to the lower portion of prilipens chart. Either way, performed after speed squatting it killed me.....

The rest I barely remember as my head was a bit wonky from the Deadlifts. This powerlifting quest I'm on does that sometimes, but its workouts like this one that actually keep me going. Will I remember these workouts after I've totalled elite? Maybe, are these type's of seemingly unimportant "Dynamic Effort" days a vehicle to get me there? Most definitely. Not sure what this little rant was about, but thats what this blog is about, whatever the hell I feel like presenting.....

Keep It Dark, Keep It Heavy!!!

09/03/07 DE Bench

2007-09-04T07:43:00.000-07:00

Speed Bench 225x9x3
4 Board Press 405x4x6
One Arm Dumbbell Row 120x3x10
KB Side & Front Complex 3x12

Went with a slightly different approach, Instead of a more ballistic approach like last week, I incorporated a slow descent and really slammed it into reverse at the chest. This kind of mimicked the approach with a bench shirt. The slow decent, pause, and fast reversal. Will up the weight by 5% as long as the speed stays good.

4 Board Press was performed with the 4sets of 6 reps approach. This way allowed me to blow away my volume from last week by around 2000lbs. Powerlifting aint always about Max Effort singles you know...needless to say my triceps are hurtin today.

One Arm Rows Sucked, I was so beat by the end of this workout. I failed to mention I went hiking up Mt Uncanoonuc again. so my body and mind was pretty beat up from the day. The Kettlebel complex was no different, I think they were both more mentally grueling than anything else...

Not sure where this hiking kick came from, but I do enjoy trekking through the woods. Plus it serves as good GPP conditioning for powerlifting. I think next time I go I will hug a tree to see what that feels like...

09/02/07 ME Squat

2007-09-03T08:42:00.000-07:00

High Box w/Avg Bands 135x5, 225x5, 275x3, 315x3, 365x3, 405x2, 435x2, 455x2
Monster Mini Leg Curls 3x12
Spread Eagle Sit-Ups 3x12

Well, things went better than expected. I finally figured out a way to choked the bands on my squat in suh a way that I can replicate the same tension each time. Roughly translated, I have now added a new facet to my training which will propel my total upwards. Powerlifting Rocks!!!

Not sure exactly how much tension is at the top, but its enough to pancake you if your not careful. Coming out of the hole is fast, then someone throws the breaks on at the top. Good stuff!!

Starting out I wasnt sure how I would peform, too many beers and not much sleep makes chris a weak weenie. I also did some hiking on saturday so the legs were still in a bit of a DOMS state. I knew at 365 I should be fine, I had the blood flowing and the energy started coming back.

405 flew, as did 435 (which incidentally was my pre workout goal) and I just couldnt let it go. Load the bar to 455 sucka!!! The first rep flew up, the second got there but in an ugly fashion. A bit of a Good Morning to finish it out. I lost my breathe on the box and could have just as easily quit, but being the stubborn ass that I am, 455 needed to be doubled today!!! And it was....

The rest was ho hum and I was beat. Basically did the accessory work just to say I did it....Well folks, thank you for tuning in again to my corner of the powerlifting world. Until next time....

Keep it Dark, Keep it Heavy!!!

P.S. Just got word this morning, there is going to be an APA Full Power meet coming up in January. About damn time they bring a full meet to New Hampshire!!!

Prophecy

2007-09-01T19:42:00.000-07:00

Here's my Prophecy.....Drinking beers as I speak this, so tomorrows Max effort Squats are gonna suck!!!

Enjoy!!!

Keep it Dark, Keep it Heavy!!!

08/30/07 ME Bench

2007-08-31T18:16:00.000-07:00

2 Board Press w/Chains 135x5, 185x5, 225x3, 275x3, 315x2x3, 335x3
Tate Presses 40x3x15
Ano Rows 120x3x8

Not too bad a night considering I rearranged my gym before lifting, so I was quite a sweaty mess starting out. That and the friggin shoulder was tweakin for some reason.

The 2 board press with chains was done a bit differently for this mini cycle. I have them set up so they are totally off the ground at lockout and barely deloaded at the bottom. This made stabilizing the bar quite a task. Definitely hits the supporting musculature like a mother. Reps were pretty good, definitely fellt like I worked, will up the weight and volume next week in preparation for a new PR in the third week of this movement.

Tate Presses good, got the blood flowing, but the shoulder got tweaked a bit doing these, hence the lack of direct shoulder work to round out the evening. Ano rows were quite nice as well. Thats about it folks, nothing too fancy....

Keep it Dark, Keep it Heavy...

Powerlifting and A.D.D.

2007-08-30T11:25:00.001-07:00

Powerlifting and A.D.D.

Okay, so I was sitting there at work the other and came up with a theory. I think for the most part, people starting out in powerlifting have A.D.D. I mean think about it, how many times has a beginner/intermediate lifter to the sport gone to the various forums looking for the holy grail? The ultimate program that is gonna pack on muscle and pack on pounds to the total, only to come back a week later and say "program so-and-so sucks, it doesnt work", "this style of training is only for people on the juice", etc....At least 5-10 times a week I bet, and thats quite a conservative number.

I know personally, it wasnt until I said "Screw it, I am gonna pick one powerlifting program and give it a good year of effort and see what turns up" that I started garnering the results I was after. And guess what happened? "

-My total went up
-The muscle mass got packed on
-I am stronger now than I was back in the days of 3 sets of 10, sipping energy drinks on the leg curl machine, all the while pondering the secrets of the powerlifting universe.

Now the program I use is based on the Westside Barbell style of training. This style has worked for me and keeps the iron game refreshing and new as the methodolgy is constantly changing and open for experimentation. That is not to say westside is the end all be all of powerlifting programs, its just that it has worked for me. There are other great programs out there such as Sheiko, Smolov, Coan/Phillipi programs, etc...the key is to seek them out, study them and make an honest judgement as to whether or not you think you can mold it to your needs.

Now back to the A.D.D side of things. A.D.D stand for Attention Deficit Disorder, and yes I have it. Whoop-dee doo, dont we all. A.D.D. is a term commonly used to describe the neurological disorder attention-deficit disorder (See, I picked up that I repeated myself, could it be A.D.D? Who knows, who cares, this is a Powerlifting article right?)

Below are some of the symptoms:

-Often does not pay close attention to details or makes careless mistakes in day to day activities
-Often has trouble keeping attention on tasks (daydreams)
-Often does not follow instructions and fails to finish projects and tasks (whoa, look at this new program, I think I'll give it a go!!)
-Often has trouble organizing activities (How many sets and reps do I need to do?)
-Often avoids, dislikes, or doesn't want to do things that take a lot of mental effort for a long period of time (such as following a powerlifting program to completion).
-Is often easily distracted (and goes with the flavor of the week)

Now this is not an end-all be-all list of symptoms, but they are definitely characteristics of alot of people starting this sport, and others for that matter. Some blame their low totals, strength, and lack of follow through on "paralysis by analysis", but which came first? The chicken or the Egg? Are you too scatterbrained to concentrate on one program at once? Or, do you read a ton of articles, get paralyzed, implement pieces of 5 programs into one crappy routine, then blame them all for your poor performance? Who knows?

So now the question is this, what can you do to get around this powerlifting A.D.D. thing? Well, there are many ways to address this. For myself, it was just having a long talk with myself on what it is that I want to accomplish, and deciding to quit using excuses for my pathetic strength levels. I quit saying that the only way to get strong is to go on the juice. I quit saying I need a group of people to train with to get strong (I train alone btw), and a whole host of other issues whereby I was placing the blame on external forces and not owning the responsibility.

The bottom line is this, powerlifting is about being honest with yourself and testing yourself mentally, physically, and emotionally (I often cry when I miss a weight, just kidding). If you try and kid yourself or place the responsibility on someone else you are either gonna get pancaked under a pathetic squat, get choked by a dropped bench press, or move to the head of the line of the geriatric look-a-like contest because you chose to ignore the finer points of deadlifting and now have a "crick-in-yer-back" look to you. Congratulations, the universe succeeded in its master plan of sabotaging your powerlifting dreams by not providing you with the holy grail that only elite lifters know the whereabouts of. Good for you.

Pick a program, give it time, and as Dave Tate states in his book "Under the Bar" have indicators in place to help you determine if you picked a winner of a program, or just picked a stinker. Keep your focus and maybe try and get a partner or person to hold you to your goals and wont let you pussyfoot around. The simple act of having somebody consistently ask you how your training is going will help to keep you honest. Well, thats about it from my neck of the woods, so until I submerge again....Keep it Dark, Keep it Heavy!!!

Chris Smith is an ISSA Certified Personal Trainer, powerlifting for just under 2 years, Aerospace Technician, Internet Marketer, Father of 2, Husband of one, and hell bent on getting strong. If you would like to read more from him or just give him a hard time, you can visit his blog where he logs his training and analyzes them at powerlifting Etc.

08/29/07 DE Squat/DL

2007-08-30T06:23:00.001-07:00

SSB DE Box Squat 275x8x2
DE High Pull Off Blocks 225x1 Set of 3 singles, 205x3 Sets of 3 singles
Pull Thrus 130x3x10
Ab/Obliques Pulldown 100x3x8

Safety Squat Bar Dynamic Effort Squat is a true powerlifting gem and I highly recommend these to anyone that can get their hands on one. Again, I went with a higher percentage on my speed work and my lower back paid for it. By the 4th set it was so pumped I felt like crying like a wee little girl. But alas, I held back the tears, pulled up my panties, and pressed on.

Ahhh....Dynamic Effort High Pulls, the trap killers!!! I ended up dropping the weight a bit to really work on the explosiveness of the movement. I took my time on set up, took out all slack and really popped the weight up, definitely in line with the true nature of the dynamic effort...the powerlifting gods would have been proud.

Pull throughs and pulldowns were hard for some reason, I think it may have something to do with the slight head cold I am working my way through at the moment. My breathing was like that of Oprah Winfrey eyeballing a Ho-Ho....deep and pathetic. Again, rather than quit, I hiked up my skidded knickers and trudged on. (who the hell uses the word trudge anymore besides me? I think I have used it at least 20 times in the last month, I will work on this minor character flaw, dont worry)

Powerlifting

Keep it Dark, Keep it Heavy...

08/27/07 DE Bench

2007-08-28T06:56:00.000-07:00

Speed Bench 225x9x3
4 Board Press 405x6, 435x6, 455x5
One Arm Row 100x12, 120x2x10
Monster Mini Pull Apart 3x12

Well this new approach to Dynamic Effort Speed Bench ought to push my RAW strength up a bit. Thinking about it my volume will be exponentially higher thus more work will be performed, end result....Chris gets stronger. Couple this with the submaximal nature of the weight my speed strength will increase as well. Gee powerlifting is fun.

The 4 board press surprised me, lately I have been pushing the board work and the results are coming along quite nicely. Now get a decent shirt on me and 500 is there. Am curious to see how that is coming along, havent been in the shirt for a long time...guess I got me an action item.

Not much else to write so have a great day all you powerlifters!!!

Get it? Powerlifters? Yuk Yuk Yuk

Keep it Dark, Keep it Heavy.....

08/26/07 DE Squat/DL - End Deload

2007-08-27T06:13:00.000-07:00

DE Box Squat 315x4x2, 385x1, 405x1, 425x1, 435x1, 435x6
Band Assisted Speed Pulls 385x9x1
Ab Wheel 3x12

Troy came over to get some work in his Canvas Ginny Squat suit, so I stuck to my deload week protocol and took it easy. I have decided going forward to up the percentages I am using on DE Day, I will start using weights that approximate 65-70% of my 1 RM max for any given lift. If I feel this approach is too taxing I will back down. Troy said my speed on all sets was fast and explosive, (up to and including 435) which leads me to believe I should up the weight a bit. I figure if I am moving 315 up to 405 the same speed as 250-300lbs, then its time to push it up a bit right? Damn, Powerliftng is fun!!!

Well, thats all from my neck of the powerlifting universe....so until next time...

Keep it Cheesy!!!

08/23/07 DE Squat - Inadvertant RAW PR

2007-08-23T16:17:00.000-07:00

RAW Squat 135x5, 185x3, 225x2, 315x2, 365x2, 405x2, 455x2, 505x1PR
High Pulls Off Blocks 225x4x3

Well, I had it set in my mind that I would work up to 505 to see if I still got it, and I do, plus some. Possibly 25-30. I wasnt the most motivated today for some reason.

I didnt realize this was a PR until I looked at my Dry-Erase board and tried to find the date I did 505 on, so I went to my paper journal I keep as well and found it was 500 I squatted, not 505. To boot I had a note saying it was a tough one, so cool, I inadvertanly hit a PR, (a mere 5 lbs of course)but I definitely have more. I did good and stuck to my plan of deload with a main movement and one accessory for recovery, and with lack of motivation being the motivation, I ended there.

The high pulls are a movement I stole from Marc Batrley's bag of tricks, (hope he heals up from the Powerstation Pro, good luck Marc if you ever stumble upon this powerlifting blog). I like it needless to say, so it will stick around for another couple weeks. Well thats it from the land of the lost.....

Chaka...

Not Shocker......

Keep it Dark, Keep it Heavy...

09/20/07 De-load Bench

2007-08-21T05:50:00.000-07:00

Bench Press 135x8, 185x3, 225x3, 275x3, 300x3, 325x4x4
Tate Presses 40x4x12
Seated Rope Rows 85x4x10
Plate Complex (Lying Pullover, Front Raise, Overhead Extensions, Front Press

Gtta love deloads, no pressure, just get in and get it done....Next up is Deload Squats.....

Funny Video...

Keep It Dark, Keep it Heavy....

08/16/07 ME Bench

2007-08-17T08:23:00.001-07:00

3 Board Press 210x5, 245x3, 300x3, 345x3, 385x3, 405x3, 435x1, 405x3, 405x1
Tricep Ext w/chains 65x3x8
D-Handle BB Row 135x4x8
Rear Delts 20x3x16

Not the best night, but it was to be expected after yesterday. My back was cramping up like a mother on the pressing due to yesterdays PR deadlift!!! Anyway, next week is a deload and I am looking forward to it. Not sure what I'm gonna do, but I am going to do some GPP shit for sure....thats it for today....l8r

08/16/07 DE Squat/Deadlift - 15lb PR

2007-08-16T05:46:00.000-07:00

SSB Speed Squats 285x8x2
Deadlift Singles 315x1, 405x1, 505x1, 570x1PR, 500x3x1
Monster Mini Leg Curls 3x12
Side Bends 75x3x10

Ever have one of those days when you feel stronger than normal? YOu just know you can hit a PR in a lift for some unknown reason? Well I had one today. I was driving home from work and was scheduled to lift after I had dinner. But something inside me told me to lift when I got home, I had tons of energy for some reason. So, though it pissed the old lady off who had made Tacos, (I love Tacos!!!) I informed her I was going to lift first, eat later.

Now, It was a scheduled Dynamic Effort Squat night, so rather than just go for the Deadlift (which by the way was the lift I planned on PR'ing in) I figured I would stick to the template and do the speed work as planned. Then, onto to Deadlifts, or deficit pulls as I have come to call them, this due to my plates not being of regulation diameter, Hey Rick, those plates still for sale?

Anyway, all warm up weights flew to lockout so I knew something good should happen. Last time I went heavy on Deadlift I missed 560 due to grip I believe, gotta check the archives....anyway, 505 was fast and smoothe and I contemplated hitting 525 on the way up, something told me to pass and load all the weight I have on there, so 570 it was. I set up originally but the song I had playing just ended and the silence caused a lack of focus, so I stopped and took minute to reset. Rewinded the tune and started over, set up was mediocre and I didnt take all the slack out so the start was ugly, but by mid shin I generated enough speed to get it to lockout. I held on at lockout for a bit longer to see how the grip would fare. It held up, but I need more grip work for sure.

Synopsis:

All in all I am quite happy, and with next week being a De-Load I figured it wouldnt hurt to have a go. I left the DE stuff in there to give myself an excuse in case I missed the pull, stupid psychology. But here's what I see I got to do to get this lift up over 600. Technique, Grip, and confidence. I believe i have the strength to pull 600, but the mechanics just arent in place. I know my grip is a weak link, with out the feeling of security there, the lack of confidence jsut spreads to the other portions of the lift and all the little things combined add up to sub par lifts. But, at least I know under suboptimal psychological conditions I can hit this, now I just gotta go put in the extra effort right? I know I know, shut Chris, you got your friggin PR now go back to work and shut up.....so I will....

Keep it Dark, Keep it Heavy!!!

08/12 ME Squat & 8/13 DE Bench

2007-08-14T05:36:00.000-07:00

Speed Bench w/Monster Minis 165x9x3
#9 Pin Presses 315x5, 385x5, 405x5
Justin Harris Seated Rope Rows 75x3x12
Complex for shoulder with 35lb plate

Monster Mini's Blow, how's that for a rant?

Pin presses blew up the triceps, I will adjust the weight up next week as I havent done these in so long, I opened light.

Im not sure sure how many of you subscribe to the ELiteFTS newsletter, but Justin Harris described a movement that hits your lats like nobodies business. They are basically Seated Rows with the Tricep Pushdown rope, but you lean as far forward as you can and pull to your belly. When you are in the forward position you must really concentrate on letting the scapula extend out. Man, the first set I thought it was a chump exercise, but by the end of the third set I felt otherwise. Anybody interested in doing these ought to check out the Q&A on Elite, thats where he addressed these.

To close out I did some complexes for the shoulder with a 35lb plate, I started by laying on the bench and doing an exaggerated pullover, then I sat up and did a seated front raise, then into shoulder pressing. these were all one giant set with no rest between movement. I lost track of the reps, but they were high is all I know. Something popped in the shoulder and I felt a tremendous relief of the normally painful area. Kinda weird, but I'll keep an eye on it...until next time....

Keep it Dark, Keep it Golden.....

Tell Me You Dont Think Bea Arthur Is Hot...

Oh yeah, here's the squatting from the other day.....

Low Box Squat w/Chains 240x5, 285x3, 335x2, 385x1, 435x3,2,3
Single Arm KB Swing Thru 53x4x10
Ab wheeel 4x12
DBL AvG Band GM's

Alright night, wasnt too into it. On the 435 I was supposed to get 3x3, but I lost my breath on the second set, third rep. Almost passed out on the third set third rep, good stuff. This weight represented 90% of my last max on this movement. Not sure what I will do next week, play it by feel. I may hit a new PR or get some volume in, undecided at the moment.

08/09/07 ME Bench - 30lbs PR

2007-08-10T06:08:00.001-07:00

3 Board Press 185x5, 225x3, 275x2, 305x1, 345x1, 385x1, 405x1, 435x1PR, 455x1PR
3 Board Press (Downset to comply with 90% Volume) 405x3
Lying Tricep Extensions w/Chains 65x8,6,5,4
D-Handle BB Row 135x4x6
Rear Delt Raise 20x3x15

Well, needless to say I was quite happy with tonight. The 3 Board Press was a 30 pound personal record over my last try. Guess I will have to look over my records and see what could have attributed to this. Wasnt sure how the night was gonna go, I was lifting alone again and was unsure about the unracking by myself aspect, its hard to do and screws with the set up a bit...oh well.

Anyhow, my original plan was to go to 385 and get some volume work in. But I hit the 385 with such speed and power I could feel a PR in my bones, so like all meatheads do I said "screw your original plan and lift something heavy sucka!" Last week I missed a triple at 405 (just got 2), I think it was due in part to getting a hand off, lifting with a new partner etc.. kind of screwed with my head, so concentration was a factor. Tonight however everything just felt light.

405 flew to lockout, as did 435 for a PR, Previous 3 board press personal record was 425, and quite sloppy as I recollect. But tonight 435 was smooth as butter on Bea Arthur's dimply ass....ugh, refocus.....

455 wasnt too bad to unrack, got set nicely went down and hit the board, paused longer than I anticipated but who gives a rats ass. On the way up things got interesting. I press out of my power rack, so the uprights can get in the way if you are positioned too far back. Well guess what happend? Yup, I hit the uprights and thought I was done, I couldnt figure out why the bar stopped as it got to this point rather fast. I looked up and saw the bar under the pins, I lowered it just enough to get around them, locked it out, held on for a bit, then racked the bitch. Phew...was contemplating going for another but decided on dropping down to a triple at 90% of my new PR. Success!!

Gonna get back to basics on tricep work. On days I do Board work, my tricep work will consist of extensions, puchdowns, and the ultimate tricep builder.....da-duh-da-duh.....Triceps Kickback, the secret weapon in todays top notch powerlifting routines!!! Just kidding, about the kickbacks. When a Full range movement is my primary movement of the day, my tricep work will consist of board work....

Thats about it for now, most people dont give a steamer about the accesory work so I will leave it at that.....,

Keep it Dark, Keep it Heavy!!!

08/06/07 DE Squat/DL

2007-08-10T06:06:00.000-07:00

DE SSB Box Squat 275x8x2
Speed Pulls 275x12x1
Monster Mini Leg Curls 4x12
SSB Calf Raises 245x4x12
Side Cable Pulls 80x4x12

Ho-Hummer......

08/06/07 DE Squat/DL

2007-08-07T09:41:00.000-07:00

DE Bench w/Monster Mini's 155x9x3
Monster Mini Seated Tricep Pushdowns 3x12
Chest Supported Cable Rows 80x4x12
Side Delts 10x3x15

Monster Mini's on Dynamic Effort Bench killed. By the end my triceps were burning. Got two more weeks with these, will look to move up 10-15 lbs unless speed suffers. But again, if you got monster mini's chuck them into a cycle and see for yourself, quite a bit different than regular mini's.

Monster Mini Seated Tricep Pushdowns were done with the bands choked over the top of my rack and the D-Handles attached, I then laid down on an angled bench and pressed down over the front of me. These had the triceps burning badly. I adjusted tension by sliding further down the bench thus creting more tension on the bands. Brutal, and did I mention I really hate rep work?

The rest was what it was, rep worked that I really hate, end of story. Next up is DE Squat/DL day with the Safety Squat Bar, woo hoo!!!!

What Kind of Carry Over Do You Think I Get Out Of This Suit?

Keep It Dark, Keep It Heavy....

08/02/2007 DE Squat/DL

2007-08-03T06:00:00.000-07:00

DE SSB Box Squat 255x8x2
Block Pulls (Mid/Lower Shin) 455x3, 505x3, 525x4,3

Whoa, the lower back was pumped uber-bad after Safety Squat Bar Speed Box Squats...Actually felt like pussing out on the block pulls. The Speed was good and there was minimal pain in the abs, mostly leftover lactic acid from the ab work earlier this week. Felt the from was on and sitting back better than in the past.

Block pulls destroyed me. I did these with around 1.5 mnutes rest between them, so my lungs and lower back were working overtime. This workout only took just under 30 minutes. I was so beat after the pulling I called off the accessory work and will do it today as Active Recovery.

Not much else to report other than i feel the fire building. I have been in a sort of a slump with minor nagging injuries and such. Hopefully the corner has been turned and the numbers will continue to rise. Wish me luck!!!

For the peeps...

Keep it Dark, Keep it Heavy!!!

08/01/2007 ME Bench - A New Partner?

2007-08-02T10:03:00.000-07:00

3 Board Press 225x5, 275x3, 315x3, 365x3, 385x3, 405x2
Beakers 185x10, 225x8
D-Handle Barbell Row 135x12, 160x10, 195x8, 220x8
Rear Delts 20x3x15

Had decent night for not having benched in about two weeks. A potential lifting partner by the name of Troy has moved to the area from Bangor Maine, close to my old stomping grounds growing up. He comes from a gym where there were about 25-30 lifters. I told him he was spoiled.

One of the guys he used to lift with goes by the name Greg Panora, just a slightly strong dude if you happen to follow the sport of Powerlifting and the boys at Westside Barbell where he know resides. So the good thing is Troy seems to know what he's doing in the gym, what a relief. So over the next couple of weeks we are going to work our schedules out to hopefully get some good sessions in and train for the October Bench Meet here in Manchester, from there I must find a Full power meet, update my gear and go hit some huge numbers....sounds like a plan eh?

Anyway, having always lifted alone it was alot different having a lift off and spotter there. The first lift off I was thinking in my head "what the hell is this guy doing standing over me?" then I realized he was lifting off and spotting, what a novel idea!!! I ended up working up to a 405 double, tried a triple but I believe mental focus was the issue more so than anything. With that I stopped, the shoulder was a bit twingy and I did not want to push it...

Beakers were new and something Troy had done up in Maine, so I figured why not try something new, that is where the game is, ever expanding your context to achieve your next level of strength right? While these werent necessarily taxing muscle wise, I learned quick that me and reps on the bench suck, I kept forgetting to breath after the first coupole of reps. Geez, think I neglect my rep work much? Well, Last time I checked there aint no bench for reps contest at any reputable meets...that would be like the Tandem Deadlift, completely and utterly useless....

The D-Handle Barbell Rows were born out of necessity. It was recommended we ought to do bent rows with one of those V-Handle contraptions people use for pulldowns and seated rows. Well I dont have one, so my innovative mind kicked in and I rigged up my D-Handles with a nylon strap and wrapped it around the bar, the result was a new movement that I instantly loved and will use over the next 3 weeks on accessory work.

Rear delts smear delts, this post is long enough, next up on the plate is DE Squat and Deadlift...

Keep it Dark, Keep it Heavy!!!

07/30/07 ME Squat

2007-07-31T05:42:00.001-07:00

Low Box Squat w/Chains 225x5, 275x3, 315x2, 365x1, 405x1, 435x1, 455x1, 480x1PR
Single Arm KB Swing Throughs 55x3x10
AB Wheel 3x10
AVG Bands GM's 3x15

All is what I can say is it was nice to get back. A week and a half off really messed with my head. I was all depressed and just generally off. Who would have thought that? From now on, injury or no injury, I will not do a total deload.

The Squats went better than anticipated. As previously stated, I was off mentally and had Zero confidence. I felt like I had never lifted before and was thinking working up to 365 would be hard. Come on, its been 1.5 weeks you ass monkey!!! The only real complaints was the speed was non-existent and my mind kept wandering to the ab injury and if it would hold up. The Ab's were a bit flared up, but nothing like they were so all seems good in the land of lollipops. And as far as the speed, that will come back....

315 had me worried a bit, felt like a ton of bricks, but 365 and up felt pretty good on the back. The 455 was a nice strong effort, albeit slow as molasses, I had the air brakes on the whole way. Just being over cautious I guess, 480 was no different, slow... but just a bit harder. I believe this was a PR as I couldnt find anyway in my log where I did more. So I cant complain too much.

The Kettle Bell swing throughs had my lower back and hamstrings screaming. I think as far as the lay off was concerned these were the worse for wear, couple with my piss poor GPP...No more beer for me, that puts the conidtioning right in the dumper I tell you!!!

The AB Wheel was especially grueling, today my abs are tight as all hell despite taking the muscle relaxants I had presribed to me...it should go away soon though, figners crossed!!

All in all it was nice to just do something. Now its time to pick a meet and hit it. I believe there is a bench meet in October. I have met a powerlifter that moved down to NH from Maine and we may be training for it, so that will be nice. But otherwise I got to find a full power meet and get my 80's era powerlifting gear out on the scene!!! Who knows, maybe one of these days I'll drop some dough on some Metal or something.....

Keep it Dark, Keep it Heavy!!!