Back from Travel....

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...

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?

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

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

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

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?....

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

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

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...

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

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

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

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

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

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

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

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

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....

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

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...