Bench Press 135x5, 185x5, 225x3, 275x1, 315x1
Shirted 345x5x1, 365x1, 385x1
BW Dips 4x10
Well, i had an epiphany today. Decided to go with bench anyway as my shoulder seemed to be a bit better and didnt really hurt on the warm-ups. Put on the shirt and figured i would experiment with the thing. The following is a description of the attempts and what i found out with this thing:
1. 345x1 Collar High- No Pop out of the bottom, feels more like a RAW bench than it should.
2. 345x1 Collar Down 1/2"- More pop than the previous, but still nothing to write home to mom about.
3. 345x1 Collar Down 1"- Getting there, still having trouble with the set up.
4. 345x1 Collar Down around 1.5-2"- Got the pop i think im looking for but the set-up is still hokey.
5. 345x1 Collar Down, used a crappy Valeo Weight lifting Belt, Collar Down, .5" above nipples, shoulders covered, sleeves rolled up with a 1" Cuff -No Touch!!!! Have not had this happen since owning this shirt!!!
6. 365x1 Same Set-up as #5-I think i have arrived!!!, This was hard to touch and flew to lockout....
7. 385x1 Same Set-up as #5-Yep i think i figured this fucker out....Again slow to touch but flew to lockout...
First things first, i gotta get this sucker altered in the arms. I have always had slack by the elbow joint which i think has attributed itself to me having lockout problems, or that feeling of the shirt fighting me. By "Cuffing" The sleeves i was able to pull the shirt down to a legal level and utilize the shirt better. The Second thing is i gotta get me a thin belt for Benching. Up until last night on the last couple of set's i had been using my Forever LEver Belt @ 13mm thickness which was screwing my set up. I am by no means an arch type bencher but i do have a mini one, and i think this sucker was getting in the way. When i went to the Valeo belt i was much more comfortable in the set-up. It's gonna take a few more sessions in it to get to where i would like to be and get accustomed to the new set-up, but i think i am on the right track...I finished the workout up with Dips as i ran long with the shirt work, i will most likely hit the accessory work tomorrow....Well, here's to getting stronger.......
Thursday, September 21, 2006
Tuesday, September 19, 2006
09/18 ME Squat
Free Squat 135x5, 185x5, 225x3, 275x2, 315x1, 365x1, 405x1, 455x1, 405x2x2
SLDL 135x8, 185x8, 225x8, 275x8
AB Pulldowns 110x3x12
Mini Leg Curls 3x20
Felt pretty good tonight even though i only got about 3 collective hours of sleep last night, dont know what that was about. Guess i was happy the the Patriots won, who knows. This was just one of those workouts that i didnt feel like doing so i got in there and did it then went upstairs. Not much else to say really. I am scheduled for a ME Bench on Weds but may just do accessory work and DB Presses for high reps and give the shoulder a week, still undecided. Thats about it from my keyboard, until next time.....keep it greasy!!!
SLDL 135x8, 185x8, 225x8, 275x8
AB Pulldowns 110x3x12
Mini Leg Curls 3x20
Felt pretty good tonight even though i only got about 3 collective hours of sleep last night, dont know what that was about. Guess i was happy the the Patriots won, who knows. This was just one of those workouts that i didnt feel like doing so i got in there and did it then went upstairs. Not much else to say really. I am scheduled for a ME Bench on Weds but may just do accessory work and DB Presses for high reps and give the shoulder a week, still undecided. Thats about it from my keyboard, until next time.....keep it greasy!!!
Friday, September 15, 2006
09/15 SE Bench
SE Bench 95x8, 135x8, 185x8, 225x4x8
Triceps Pushdown 80x4x8
Mini Band shoulder work
Took it fairly easy on the bench press tonight, my right shoulder got aggravated from thinking i was an NFL Quaterback the other day (Idiot!!!) Probably just my rotator cuff acting up from the sudden activity in that ROM...again Idiot!!!On the last set a bit of pain set in so i stopped there, went to triceps and decided my time would be better spent doing some shoulder work with a mini band. I did a bunch of crap for the girdle and didnt keep track of anything, just worked the area fully. I figure i will hit the upper back tomorrow as an accessory day, might throw in some shrugging which doesnt seem to be a ROM that hurts at all. Thank god it doesnt seem to be anything major, but it still pisses me off that my non-lifting life seems to screw with my lifting life, what am i trying to tell myself?......ahhh quit being a pussy and lift big you ass hole......later days willlie mays.......
Triceps Pushdown 80x4x8
Mini Band shoulder work
Took it fairly easy on the bench press tonight, my right shoulder got aggravated from thinking i was an NFL Quaterback the other day (Idiot!!!) Probably just my rotator cuff acting up from the sudden activity in that ROM...again Idiot!!!On the last set a bit of pain set in so i stopped there, went to triceps and decided my time would be better spent doing some shoulder work with a mini band. I did a bunch of crap for the girdle and didnt keep track of anything, just worked the area fully. I figure i will hit the upper back tomorrow as an accessory day, might throw in some shrugging which doesnt seem to be a ROM that hurts at all. Thank god it doesnt seem to be anything major, but it still pisses me off that my non-lifting life seems to screw with my lifting life, what am i trying to tell myself?......ahhh quit being a pussy and lift big you ass hole......later days willlie mays.......
Thursday, September 14, 2006
09/13 The Big Three....Sort of...
Former Blogger Rick came over last night for a ME sort of session. I dont think either of us were quite feeling up to the task but shit happens. We Worked up to singles in the (Shirted) BP, DL and SSB High Box Squat (15").
The Bench press was up first. Neither of us have much experience in shirt work, i believe the correct term would be that We Suck, but with any luck we can get into these more often and figure out how they work. I wll say it was nice to have a lift of for the Bench, took some unnecessary stress off the shoulders. I worked up to a single at 315 RAW then squeezed unto my shirt, a Rage ( not the "x", maybe later). the first one i took was 330, hit that no problem, the second 365 again was no problem. Since i had someone there i decided to give it a go at 385. Off the chest i was fast but stalled around the 2 board range. At that point it felt like the shirt was fighting against me and i hit a brick wall. Not aure what the deal is as i just hit 405 in the 2 board last week, then again maybe that is it and my CNS just wasnt having it that night. Regardless, this seems to be a recurring theme with this shirt thing, so i will have to read a bunch more and work the shirt more. Enough about bench.
Next up was the Deadlift. As any of you who have read my blog knows, i pulled a groin both before and during my last meet. The result has been poor speed off the ground. The shit part is this use to be my best part of this lift. Oh well, after warming up the bar got loaded to 405, i went with a single on this one and thought i was in trouble, the shit moved way to slow to lockout. i stayed the course and went to 455 for my second work set, again slow as all hell....fuck.....what was gonna be my final attempt was 505, i hit that surprisingly well, although slow like molasses, but all in all it felt fairly strong. I took a few minutes rest then put 525, this by the way was gonna be my final attempt at my last meet had i not pulled my groin on the first attempt,. Well, anyway, i pulled the sucker to just sbove the knees and hit the wall, i ended up getting it to lockout but this would most defnitely have been redlighted, although i did see a chick hitch worse than this at a meet and get the state record, go figure....
Originally we had only planned on doing push/pull but Rick has never tried a Saftey Squat Bar and was a bit curious. Probably after having heard me rant about it on my blog. I ended up working up to a very ugly 435 from the 15" box, Quite happy as the week before i hit 425.... up out of the hole i lost my concentration as i remembered i had my DL'ing shoes on and not my chucks, i was very lucky i didnt hurt my back, but who cares, 435lbs fell....
All in all it was a good seesion. It was kind of nice to lift with someone after not having done so for over 7 years (bear in mind i had a 6 year hiatus from the iron). The other thing i realized is it has now been 1 year since i started powerlifting again, damned that flew....i am honestly quit happy with my progress so far and and cant to see where i am in another year, a master's or Elite total in the 198 would be nice....time will tell...until next time, Keep it Dark, Keep it Heavy!!!!
Oh yeah, if anybody is interested, Rick and Myself have started a forum at the following address:
http://nebarbell.proboards56.com/index.cgi
The Bench press was up first. Neither of us have much experience in shirt work, i believe the correct term would be that We Suck, but with any luck we can get into these more often and figure out how they work. I wll say it was nice to have a lift of for the Bench, took some unnecessary stress off the shoulders. I worked up to a single at 315 RAW then squeezed unto my shirt, a Rage ( not the "x", maybe later). the first one i took was 330, hit that no problem, the second 365 again was no problem. Since i had someone there i decided to give it a go at 385. Off the chest i was fast but stalled around the 2 board range. At that point it felt like the shirt was fighting against me and i hit a brick wall. Not aure what the deal is as i just hit 405 in the 2 board last week, then again maybe that is it and my CNS just wasnt having it that night. Regardless, this seems to be a recurring theme with this shirt thing, so i will have to read a bunch more and work the shirt more. Enough about bench.
Next up was the Deadlift. As any of you who have read my blog knows, i pulled a groin both before and during my last meet. The result has been poor speed off the ground. The shit part is this use to be my best part of this lift. Oh well, after warming up the bar got loaded to 405, i went with a single on this one and thought i was in trouble, the shit moved way to slow to lockout. i stayed the course and went to 455 for my second work set, again slow as all hell....fuck.....what was gonna be my final attempt was 505, i hit that surprisingly well, although slow like molasses, but all in all it felt fairly strong. I took a few minutes rest then put 525, this by the way was gonna be my final attempt at my last meet had i not pulled my groin on the first attempt,. Well, anyway, i pulled the sucker to just sbove the knees and hit the wall, i ended up getting it to lockout but this would most defnitely have been redlighted, although i did see a chick hitch worse than this at a meet and get the state record, go figure....
Originally we had only planned on doing push/pull but Rick has never tried a Saftey Squat Bar and was a bit curious. Probably after having heard me rant about it on my blog. I ended up working up to a very ugly 435 from the 15" box, Quite happy as the week before i hit 425.... up out of the hole i lost my concentration as i remembered i had my DL'ing shoes on and not my chucks, i was very lucky i didnt hurt my back, but who cares, 435lbs fell....
All in all it was a good seesion. It was kind of nice to lift with someone after not having done so for over 7 years (bear in mind i had a 6 year hiatus from the iron). The other thing i realized is it has now been 1 year since i started powerlifting again, damned that flew....i am honestly quit happy with my progress so far and and cant to see where i am in another year, a master's or Elite total in the 198 would be nice....time will tell...until next time, Keep it Dark, Keep it Heavy!!!!
Oh yeah, if anybody is interested, Rick and Myself have started a forum at the following address:
http://nebarbell.proboards56.com/index.cgi
Friday, September 08, 2006
09/07 ME Bench
2 Bd Press 135x5, 185x5, 225x3, 275x2, 315x1, 365x1, 395x1PR, 405x1PR, 365x2
BB Ext w/Chains 95x4x8
DB CSR 45x3x10
Hammer Curl/OHP 45x4x6
Needless to say i was quite happy with tonight. I hit a 20lb PR on a movement i had originally planned on doing volume work with. The 395 was my original goal after deciding to see what i could do, but it went pretty easy so i figured why leave one in the tank? The unracking was the shittiest part of this movement. If i had a spotter i could probably have added a few more pounds, doing it yourself doubles the set-up time and takes away from your form big time, but i digress....the 405 went up rather easy even with my lower back cramping (still sore from ME Squats and Weighted incline treadmill walk) so things are looking good in my training thus far. The rest is pretty much the same as last week.
This week is the last week for these movements, its been 3 weeks, now i will move on. I will move to a Full-Range Benching movement for the ME, and partial movements for the triceps work for the next mini cycle, who knows on the back and shoulders, will most likely figure those out when i get down there.
I am still planning on doing the Bench contest in Oct, so that should be fun. For that i will be using a lift off to save energy and hopefully preserve my form.
Once, i had somebody pull my finger, that was a bad idea......Keep it Dark, Keep it Heavy!!!!
BB Ext w/Chains 95x4x8
DB CSR 45x3x10
Hammer Curl/OHP 45x4x6
Needless to say i was quite happy with tonight. I hit a 20lb PR on a movement i had originally planned on doing volume work with. The 395 was my original goal after deciding to see what i could do, but it went pretty easy so i figured why leave one in the tank? The unracking was the shittiest part of this movement. If i had a spotter i could probably have added a few more pounds, doing it yourself doubles the set-up time and takes away from your form big time, but i digress....the 405 went up rather easy even with my lower back cramping (still sore from ME Squats and Weighted incline treadmill walk) so things are looking good in my training thus far. The rest is pretty much the same as last week.
This week is the last week for these movements, its been 3 weeks, now i will move on. I will move to a Full-Range Benching movement for the ME, and partial movements for the triceps work for the next mini cycle, who knows on the back and shoulders, will most likely figure those out when i get down there.
I am still planning on doing the Bench contest in Oct, so that should be fun. For that i will be using a lift off to save energy and hopefully preserve my form.
Once, i had somebody pull my finger, that was a bad idea......Keep it Dark, Keep it Heavy!!!!
Wednesday, September 06, 2006
09/05 ME Squat
SSB High Box Squat 115x5, 155x3, 245x3, 295x3, 345x3, 385x2, 405x2, 425x1
Speed Deadlifts 255x10x1
Pull Through 130x3x10
Ab Pulldown 100x3x15
Probably should have skipped tonight, had a massive headache that only got compounded by the SSB, which builds up enough pressure to give you a headache on its own much less starting out with one. Still it was one of those nights where you finish and your glad you didnt cheese out. I was a bit pissed as i wanted to go heavier, but with just this weight i felt as though i was going to pass out, also the reason for not doing triples. I believe that had i done triples i would have passed out, as it was i had to sit for a good minute after the final reps were done just to recover and stand up without feeling like falling over. The Speed Deads were no better for my head than the squats, i performed these with 20 second rests between. These were primarily used for form work. I really concentrated on grabbing the bar and sinking the hips (essentially pulling myself down if you will) then with one concerted effort i would reverse all the force and pull as fast and hard as i could. Seemed to work pretty good, the pop off the floor is suspect at this point, but that may be a psychological issue. Will work on that too....Pull Throughs sucked as i was ready to quit after the squats and i dont even want to talk about AB's...Fucking necessary evils i guess.....well here's to getting stronger!!!!
Oh yeah, R.I.P Steve Irwin-Done in by a fucking Sting-Ray, seriously.......
Speed Deadlifts 255x10x1
Pull Through 130x3x10
Ab Pulldown 100x3x15
Probably should have skipped tonight, had a massive headache that only got compounded by the SSB, which builds up enough pressure to give you a headache on its own much less starting out with one. Still it was one of those nights where you finish and your glad you didnt cheese out. I was a bit pissed as i wanted to go heavier, but with just this weight i felt as though i was going to pass out, also the reason for not doing triples. I believe that had i done triples i would have passed out, as it was i had to sit for a good minute after the final reps were done just to recover and stand up without feeling like falling over. The Speed Deads were no better for my head than the squats, i performed these with 20 second rests between. These were primarily used for form work. I really concentrated on grabbing the bar and sinking the hips (essentially pulling myself down if you will) then with one concerted effort i would reverse all the force and pull as fast and hard as i could. Seemed to work pretty good, the pop off the floor is suspect at this point, but that may be a psychological issue. Will work on that too....Pull Throughs sucked as i was ready to quit after the squats and i dont even want to talk about AB's...Fucking necessary evils i guess.....well here's to getting stronger!!!!
Oh yeah, R.I.P Steve Irwin-Done in by a fucking Sting-Ray, seriously.......
09/03 DE Bench
DE Bench w/Mini's 155x9x3
BB Ext's W/Chains 95x4x8
Rev-Grip Pull Down 130x4x8
KB Swing Comlex (side/front) 33x4x8
Nothing too exciting, felt sore as shit the next day though.....Bands beat the shit out of you.......
BB Ext's W/Chains 95x4x8
Rev-Grip Pull Down 130x4x8
KB Swing Comlex (side/front) 33x4x8
Nothing too exciting, felt sore as shit the next day though.....Bands beat the shit out of you.......
08/31 DE Squat
DE Box Squat w/ Avg Bands 225x8x2
Rev Hypers w/Mini's 4x8
Mini Leg Curls 4x20
Ab Wheel 4x15
Yadda yadda.....Boring
Rev Hypers w/Mini's 4x8
Mini Leg Curls 4x20
Ab Wheel 4x15
Yadda yadda.....Boring
Wednesday, August 30, 2006
08/30 ME Bench
2 Board Press 175x5, 225x3, 245x2, 275x1, 315x1, 345x4x3
Seated BB Ext w/Chains 95x4x8
CSR DB 40x3x10
Hammer Curl/OHP 40x4x6
Alright night, was expecting to feel better doing this workout. I got kind of sluggish as i ate dinner a bit later than normal and hadnt allowed for proper time to digest. Oh Well, the 2 boards were pretty good considering the sluggish mood i got into and the rest was kind of ho-hum......Sometimes work just gets in the way of training, this morning at about 10:30 i was all psyched to lift but alas i had calls to answer......bummer!!!
Seated BB Ext w/Chains 95x4x8
CSR DB 40x3x10
Hammer Curl/OHP 40x4x6
Alright night, was expecting to feel better doing this workout. I got kind of sluggish as i ate dinner a bit later than normal and hadnt allowed for proper time to digest. Oh Well, the 2 boards were pretty good considering the sluggish mood i got into and the rest was kind of ho-hum......Sometimes work just gets in the way of training, this morning at about 10:30 i was all psyched to lift but alas i had calls to answer......bummer!!!
Monday, August 28, 2006
08/28 ME Squat
SSB High Box Squat 115x5, 155x5, 245x5, 295x3, 335x3, 400x3x3
3" deficit Sumo DL against Mini's 225x4x4
Ab Pulldown 130x3x8
Pull Throughs 130x3x8
This SSB is a love/hate sort of thing. While i love the fact that it is strengthening my posterior, i hate doing them as they make your head feel like its gonna pop off, very similar to the first time i used a bench shirt. I set the box so it was about 1" above parallel so it was a bit higher than the low box squat variety(3 inches approx), so it was a bit easier but not much. Pretty much the spot in the squat where i am coming out of the hole and tend to lean forward a bit. So this in itself should help to remedy that issue. Next up was the DL's against Mini's, i was huffin by the end of these and reset on each set to try and work the explosion off the floor. The depth really enabled me to get a good stretch in the bottom position. The good thing is the groin didnt hurt at all, the pop from the floor seemed to be a bit better. I guess time will tell when i get a maximal load on the bar. The band tension isnt quite the same, actually a bit harder, so things look promising. The pull downs were a bit sloppy and i plan on dropping the weight a bit next time, form was a bit on the crrap side. Pull Throughs were re-introduced to my hamstrings dismay, i almost forgot about this movement, she'll be on board for the next couple of weeks.
All in all training is going pretty well, i seem to be recovering well from my meet injuries. Also since incorporation of the foam roller my lower back tightness is all but gone, not too bad for a piece of foam and PVC. I am planning on doing a Bench only meet on October 7th here in Manchester in the APF. The author of Rawpowerlift blog is scheduled to participate as well so it will be fun to compete with a fellow blogger. The sweet part is there is a Hooter's attached to the hotel so guess whats going on after? There will be no peaking cycle for this, just gonna do it for fun and gain some more experience. Should be looking to hit another meet in the November time frame either in New Hampshire or Maine. Still deciding, it looks as though i will be jumping ship to the APF from the APA, although there is an annual meet in Keene NH for the APA that i will most likely hit in February. Given my past experience i think i will pass on the Maine APA meet in Novemeber and try another federation on for size. Plus the APF seems to have alot more meets in the local area so that is a bonus.......well thats about it from here, as always, Keep it Dark, Keep it Heavy!!!
3" deficit Sumo DL against Mini's 225x4x4
Ab Pulldown 130x3x8
Pull Throughs 130x3x8
This SSB is a love/hate sort of thing. While i love the fact that it is strengthening my posterior, i hate doing them as they make your head feel like its gonna pop off, very similar to the first time i used a bench shirt. I set the box so it was about 1" above parallel so it was a bit higher than the low box squat variety(3 inches approx), so it was a bit easier but not much. Pretty much the spot in the squat where i am coming out of the hole and tend to lean forward a bit. So this in itself should help to remedy that issue. Next up was the DL's against Mini's, i was huffin by the end of these and reset on each set to try and work the explosion off the floor. The depth really enabled me to get a good stretch in the bottom position. The good thing is the groin didnt hurt at all, the pop from the floor seemed to be a bit better. I guess time will tell when i get a maximal load on the bar. The band tension isnt quite the same, actually a bit harder, so things look promising. The pull downs were a bit sloppy and i plan on dropping the weight a bit next time, form was a bit on the crrap side. Pull Throughs were re-introduced to my hamstrings dismay, i almost forgot about this movement, she'll be on board for the next couple of weeks.
All in all training is going pretty well, i seem to be recovering well from my meet injuries. Also since incorporation of the foam roller my lower back tightness is all but gone, not too bad for a piece of foam and PVC. I am planning on doing a Bench only meet on October 7th here in Manchester in the APF. The author of Rawpowerlift blog is scheduled to participate as well so it will be fun to compete with a fellow blogger. The sweet part is there is a Hooter's attached to the hotel so guess whats going on after? There will be no peaking cycle for this, just gonna do it for fun and gain some more experience. Should be looking to hit another meet in the November time frame either in New Hampshire or Maine. Still deciding, it looks as though i will be jumping ship to the APF from the APA, although there is an annual meet in Keene NH for the APA that i will most likely hit in February. Given my past experience i think i will pass on the Maine APA meet in Novemeber and try another federation on for size. Plus the APF seems to have alot more meets in the local area so that is a bonus.......well thats about it from here, as always, Keep it Dark, Keep it Heavy!!!
Saturday, August 26, 2006
08/26 SE Bench
SE Bench Press 135x5, 185x3, 225x3, 245x3, 275x4x6
DB Tricep Ext (Paused) 35x4x12
Rev Grip Pull Down 130x4x8
Mini Delta Presses (choked on feet) 3x12
Pretty good day, went out go-karting all day and shot some mini golf before-hand. The Bench press felt pretty good, all were done slow and controlled. I was quite happy with all sets and reps. The Extensions were surprisingly painful at the end of the sets, i had planned on going heavier but the DB's were already loaded at this weight so i left them at that, had the pump going on....the rest was pretty normal stuff, got really pumped on the delta-presses as i decided to choked them off to add tension. This is the last week for this movement but i will definitely do them again in the future, the shoulder girdle gets pumped beyond belief but after the pump the shoulders feel "healthy".....good chit man.....thats about it from here, wishing you all the best in your strength achievements, ciao!!!.........
DB Tricep Ext (Paused) 35x4x12
Rev Grip Pull Down 130x4x8
Mini Delta Presses (choked on feet) 3x12
Pretty good day, went out go-karting all day and shot some mini golf before-hand. The Bench press felt pretty good, all were done slow and controlled. I was quite happy with all sets and reps. The Extensions were surprisingly painful at the end of the sets, i had planned on going heavier but the DB's were already loaded at this weight so i left them at that, had the pump going on....the rest was pretty normal stuff, got really pumped on the delta-presses as i decided to choked them off to add tension. This is the last week for this movement but i will definitely do them again in the future, the shoulder girdle gets pumped beyond belief but after the pump the shoulders feel "healthy".....good chit man.....thats about it from here, wishing you all the best in your strength achievements, ciao!!!.........
Thursday, August 24, 2006
08/24 SE Squat
Free Squat 135x8, 185x5, 225x5, 275x3, 315x2, 365x1, 405x1, 425x1
Rev Hyper w/Minis 4x8 (Ugh!)
Laying Mini Leg Curls 3x20
Ab Wheel 3x15
Tonight wasnt really a traditional SE Day for me as i was pretty much messing around with my form. I think i figured out one of my big problems with this one, that being too damned slow on my descent. After watching numerous videos of Brian Siders, Kirk Karwoski, Ed Coan and a bunch of other PL'ing greats i had my epiphany. I was sooo damned worried about form and really concentrating on arching, knees out yadda yadda that i was still thinking of them on the way down and slowing myself and doing a tempo of about 4 to 1, with no gear on. Basically it was like trying to find depth with a really tight suit, but RAW......fucking dip-turd!!! Needless to say i was a bit bummed that i just had a ME Squat day this week as it would have been nice to really crank some out with this new found knowledge, but soon enough my pretty!!! I think i had an epiphany (word of the day) for the DL but i will verify this before i go blurt it out...All in all it was a good night, i changed it up a bit on the Rev Hper and rigged it up for mini's, these sum-bitches hurt like hell as there was absolutely no let up in the strength curve, my lowe back pumped up but not likeit used to (thank you foam roller!!) Then came the Leg Curls and Ab Wheel, two of the most intense movements a Powerlifter can do, the mere image of the ab wheel conjures up images of 1000lbs resting on my back, the ability to leap small buildings in a single bound, Tony Little after 1 hr on the Gazelle, Richards Simmons Sweating to the oldies!!!! Aggghhhhhh........Insanity!!!!!
Now Good Day Sir
Rev Hyper w/Minis 4x8 (Ugh!)
Laying Mini Leg Curls 3x20
Ab Wheel 3x15
Tonight wasnt really a traditional SE Day for me as i was pretty much messing around with my form. I think i figured out one of my big problems with this one, that being too damned slow on my descent. After watching numerous videos of Brian Siders, Kirk Karwoski, Ed Coan and a bunch of other PL'ing greats i had my epiphany. I was sooo damned worried about form and really concentrating on arching, knees out yadda yadda that i was still thinking of them on the way down and slowing myself and doing a tempo of about 4 to 1, with no gear on. Basically it was like trying to find depth with a really tight suit, but RAW......fucking dip-turd!!! Needless to say i was a bit bummed that i just had a ME Squat day this week as it would have been nice to really crank some out with this new found knowledge, but soon enough my pretty!!! I think i had an epiphany (word of the day) for the DL but i will verify this before i go blurt it out...All in all it was a good night, i changed it up a bit on the Rev Hper and rigged it up for mini's, these sum-bitches hurt like hell as there was absolutely no let up in the strength curve, my lowe back pumped up but not likeit used to (thank you foam roller!!) Then came the Leg Curls and Ab Wheel, two of the most intense movements a Powerlifter can do, the mere image of the ab wheel conjures up images of 1000lbs resting on my back, the ability to leap small buildings in a single bound, Tony Little after 1 hr on the Gazelle, Richards Simmons Sweating to the oldies!!!! Aggghhhhhh........Insanity!!!!!
Now Good Day Sir
08/23 ME Bench
2 Bd Press 185x5, 225x5, 275x3, 315x3, 335x4x3
Seated Triceps BB Ext w/Chains 95x4x8
CSR 45x4x8
Hammer Curl/OHP 45x4x8
Forgot to post this the other day so i dont have much to say except i am very sore today, after the 2 bd stuff i messed around with some full range Bench Press assisted with various band tensions. I left the bar weight at 335, lost track and didnt write any of it down, basically killed time....my Triceps were pretty sore today as well the shoulders so i guess something went right......onto the next post SE Squat which i just finished.
Seated Triceps BB Ext w/Chains 95x4x8
CSR 45x4x8
Hammer Curl/OHP 45x4x8
Forgot to post this the other day so i dont have much to say except i am very sore today, after the 2 bd stuff i messed around with some full range Bench Press assisted with various band tensions. I left the bar weight at 335, lost track and didnt write any of it down, basically killed time....my Triceps were pretty sore today as well the shoulders so i guess something went right......onto the next post SE Squat which i just finished.
Monday, August 21, 2006
08/21 ME Squat.....De-Load Done
SSB Low Box Squat 115x5, 155x5, 205x3, 245x2, 295x1, 335x4,4,3,3(ugh)
Depth Pull (Conventional) w/Mini's 225x4x3
Wood Chops 30x4x12
SL KB Swing's 33x4x12
Had a bit of a deload to get my ME days back on Mon and Tues. I get too many variables on the weekend to screw up my ME days, especially with football coming up. This was the last week of SSB Low Box squat and i will bring the height up to around 1-2 inchess above parallel for 3 weeks before another deload. The first two sets of 4 were bitches as this bar makes your head feel like it is gonna pop off. I started getting sick to my stomach by the 4th set, good stuff. Cant wait to see the effect after this next mini-cycle. The Depth Pulls were bitches and i was still feeling sickly on these but gutted them out even though i hate conventional pulling, and from 3 inches depth to boot. I guess i am punishing myself for something. Will probably rotate a DL variation in two week shifts for a bit and see what happens. So far i dont feel overtrained so i will keep an eye on that, the intensity isnt too bad so that should keep it in check. Wood Chops and SL KB Swings, whoop-dee doo-doo.....Deload Done, back into it, next up on the plate is ME Bench, ahhh.....to be back in the swing of it......l8r
Depth Pull (Conventional) w/Mini's 225x4x3
Wood Chops 30x4x12
SL KB Swing's 33x4x12
Had a bit of a deload to get my ME days back on Mon and Tues. I get too many variables on the weekend to screw up my ME days, especially with football coming up. This was the last week of SSB Low Box squat and i will bring the height up to around 1-2 inchess above parallel for 3 weeks before another deload. The first two sets of 4 were bitches as this bar makes your head feel like it is gonna pop off. I started getting sick to my stomach by the 4th set, good stuff. Cant wait to see the effect after this next mini-cycle. The Depth Pulls were bitches and i was still feeling sickly on these but gutted them out even though i hate conventional pulling, and from 3 inches depth to boot. I guess i am punishing myself for something. Will probably rotate a DL variation in two week shifts for a bit and see what happens. So far i dont feel overtrained so i will keep an eye on that, the intensity isnt too bad so that should keep it in check. Wood Chops and SL KB Swings, whoop-dee doo-doo.....Deload Done, back into it, next up on the plate is ME Bench, ahhh.....to be back in the swing of it......l8r
Wednesday, August 16, 2006
08/15 DE Bench
Speed Bench w/Mini's 145x4x3 155x4x3
Triceps crrrap.....
DB Rows 90x4x8
DeltaPress with Mini's 3x10
Speed bench was fun, i always like pressing against the bands. It gives you a good pump and really makes it feel like your accomplishing something on this much loathed day. Triceps i did a bunch of crap, i watched the Bench Press index to try and "get" the JM Press and basically said fuck it after Jim Wendler said "if you cant get this exercise to feel in the triceps, or you cant make this movement work for you then ditch it and find something you know works, dont waste time learning a movement for the sake of learning it" so thats what i did and ended up doing a million band pushdowns with my average bands. I tried the JM Press with the SSB as well per Paul Childress but me being a stumpy sort of fella my ROM was around 4 inches, just not worth doing.....oh well.....DB Rows are on their 2nd week and im still digging them so they'll stay for another week or two....These DeltaPresses (which im not sure but i think i may have created the name and possibly the movement, if not someone please let me know so i dont walk around with a false sense of pride, whatever) for these suckers i just choked a couple mini bands around my feet and did a side lateral raise and when i got to the top i brought it down into a super deep shoulder press. This compounded movement got a shit load of blood flowing into the shoulder girdle and made it hard for me to take off my tank top post workout to show off my muscle's to the ladies. Very effective movement that i will implement more of......thats it for that night next up will be DE Squat against Mini's......Keep It Dark, Keep It Heavy!!!
Triceps crrrap.....
DB Rows 90x4x8
DeltaPress with Mini's 3x10
Speed bench was fun, i always like pressing against the bands. It gives you a good pump and really makes it feel like your accomplishing something on this much loathed day. Triceps i did a bunch of crap, i watched the Bench Press index to try and "get" the JM Press and basically said fuck it after Jim Wendler said "if you cant get this exercise to feel in the triceps, or you cant make this movement work for you then ditch it and find something you know works, dont waste time learning a movement for the sake of learning it" so thats what i did and ended up doing a million band pushdowns with my average bands. I tried the JM Press with the SSB as well per Paul Childress but me being a stumpy sort of fella my ROM was around 4 inches, just not worth doing.....oh well.....DB Rows are on their 2nd week and im still digging them so they'll stay for another week or two....These DeltaPresses (which im not sure but i think i may have created the name and possibly the movement, if not someone please let me know so i dont walk around with a false sense of pride, whatever) for these suckers i just choked a couple mini bands around my feet and did a side lateral raise and when i got to the top i brought it down into a super deep shoulder press. This compounded movement got a shit load of blood flowing into the shoulder girdle and made it hard for me to take off my tank top post workout to show off my muscle's to the ladies. Very effective movement that i will implement more of......thats it for that night next up will be DE Squat against Mini's......Keep It Dark, Keep It Heavy!!!
Tuesday, August 15, 2006
08/14 ME Squat
SSB Box Squat 115x8, 155x5, 205x3, 245x3, 295x3, 335x3x3
Rack Pull 455x3x5
Wood Chops with Mini's 3x12
KB SL Swings (outside of legs) 33x3x10
This was a most excellent workout. The SSB kicked my ass yet again, but i did feel stronger with it. It kinda hurt to do these as my neck (and Body) was still sore from thrashing around the other night at my gig. I went nuts on stage and always pay the price the following few days....fun stuff though, the gig went extremely well and my bass was sounding like the Voice of Doom!!! Anyway, this is a powerlifting blog right? So anyway, i figure to leave in the SSB for a bit longer but will vary the box height. I will go one more week with the current height, deload for a week, then bring it up above parallel and go for another 3 week phase before going back to the straight bar. I'm hoping to see the results that i read most people get with this thing which will obviously be a bigger squat but also a bigger DL. On a side note the rack pulls were all easy until the last rep of each set, then i was gassed and my lower back would get pumped like a 5 dollar hooker. All around it was a good session and lasted a mere 50 minutes, probably the reason for the lower back pump, when i move fast like this that generally tends to happen...so that about wraps it up, nobody like to hear about abs or hamstrings when it involves girly weights.....until next time, Eat Prunes and be a regular guy!!!
Rack Pull 455x3x5
Wood Chops with Mini's 3x12
KB SL Swings (outside of legs) 33x3x10
This was a most excellent workout. The SSB kicked my ass yet again, but i did feel stronger with it. It kinda hurt to do these as my neck (and Body) was still sore from thrashing around the other night at my gig. I went nuts on stage and always pay the price the following few days....fun stuff though, the gig went extremely well and my bass was sounding like the Voice of Doom!!! Anyway, this is a powerlifting blog right? So anyway, i figure to leave in the SSB for a bit longer but will vary the box height. I will go one more week with the current height, deload for a week, then bring it up above parallel and go for another 3 week phase before going back to the straight bar. I'm hoping to see the results that i read most people get with this thing which will obviously be a bigger squat but also a bigger DL. On a side note the rack pulls were all easy until the last rep of each set, then i was gassed and my lower back would get pumped like a 5 dollar hooker. All around it was a good session and lasted a mere 50 minutes, probably the reason for the lower back pump, when i move fast like this that generally tends to happen...so that about wraps it up, nobody like to hear about abs or hamstrings when it involves girly weights.....until next time, Eat Prunes and be a regular guy!!!
Friday, August 11, 2006
08/10 ME Bench
Floor Press 135x5, 185x5, 225x3, 245x2, 285x4x3
SSB Tricep Extensions 125x4x8
Pull Ups BWx6, +10lbsx3x5
Hammer Curl to Over Head Press 45x3x10
I did not feel like dong this workout tonight but had to. I have rehearsal on Friday for a Charity gig on Saturday.....good shit man.......Anyway, onto the workout. Since i went a day early i wasnt fully healed, i believe my Floor Press suffered. I had originally wanted to go up to 290 and do triples but knew damned well at 245 this wasnt going to happen, so i went with 285 and grinded those fuckers out. These still suck and i will probably hate this movement forever....The SSB's ext's were killer again and had my triceps burning, i will do these for one more week before moving on to another exercise. This was the last week for Pull-Ups, yet another exercise i really hate doing. I think i am finding a common theme here, exercises i suck at i hate.....Hmmm.....Deep.....like a mud puddle....on to the last movement, a little gem i picked up from Charles Staley, strength coach extrordinaire....the Hammer Curl to Overhead Press, slap these onto the end of your bench workout and tell me how your shoulders feel...this will stay in for the next two sessions before moving on....poretty much thats about it, my next workout will be ME Squat with the SSB.....i wont get my hopes up too much as this will be the day after my gig and i will most likely be a bit hung over....guess we'll see....thats it for now, so from my corner of the orld to yours, Keep it Dark, Keep it Heavy.......
SSB Tricep Extensions 125x4x8
Pull Ups BWx6, +10lbsx3x5
Hammer Curl to Over Head Press 45x3x10
I did not feel like dong this workout tonight but had to. I have rehearsal on Friday for a Charity gig on Saturday.....good shit man.......Anyway, onto the workout. Since i went a day early i wasnt fully healed, i believe my Floor Press suffered. I had originally wanted to go up to 290 and do triples but knew damned well at 245 this wasnt going to happen, so i went with 285 and grinded those fuckers out. These still suck and i will probably hate this movement forever....The SSB's ext's were killer again and had my triceps burning, i will do these for one more week before moving on to another exercise. This was the last week for Pull-Ups, yet another exercise i really hate doing. I think i am finding a common theme here, exercises i suck at i hate.....Hmmm.....Deep.....like a mud puddle....on to the last movement, a little gem i picked up from Charles Staley, strength coach extrordinaire....the Hammer Curl to Overhead Press, slap these onto the end of your bench workout and tell me how your shoulders feel...this will stay in for the next two sessions before moving on....poretty much thats about it, my next workout will be ME Squat with the SSB.....i wont get my hopes up too much as this will be the day after my gig and i will most likely be a bit hung over....guess we'll see....thats it for now, so from my corner of the orld to yours, Keep it Dark, Keep it Heavy.......
08/09 SE Squat
SE Box Squat 135x5, 185x5, 225x3, 275x3, 315x3, 365x5x3
SSB GMs 155x3x8
Single KB Swing Throughs 33x3x15
Foam Roller....ugh
Pretty good night, got a good sweat on. As i type this my Hamstrings are killing me from the GM's, definitely a good addition to the tool box was that SSB. The squats were alright but my groin was acting up a bit, not sure why, i dont remember tweaking it at all but whatever. That foam roller is spawn of the devil i tell you. I knew i was tight through the hips and shit, but this friggin thing kills me, i sweat as much rolling around on the floor with this thing as i did actually working out...Crazy shit man.....anyway short synopsis as this work out was done a few days ago and i dont quite remember what i was thinking then.......on to the next post.....
SSB GMs 155x3x8
Single KB Swing Throughs 33x3x15
Foam Roller....ugh
Pretty good night, got a good sweat on. As i type this my Hamstrings are killing me from the GM's, definitely a good addition to the tool box was that SSB. The squats were alright but my groin was acting up a bit, not sure why, i dont remember tweaking it at all but whatever. That foam roller is spawn of the devil i tell you. I knew i was tight through the hips and shit, but this friggin thing kills me, i sweat as much rolling around on the floor with this thing as i did actually working out...Crazy shit man.....anyway short synopsis as this work out was done a few days ago and i dont quite remember what i was thinking then.......on to the next post.....
Tuesday, August 08, 2006
08/07 SE Bench & Foam Roller Review
SE Bench Press 135x5, 185x3, 225x3, 245x3, 275x3, 295x4x3
4 BD Press 345x5x5
DB Row 80x3x12
KB Upright Row 63x3x10
Another decent night, shoulder is feeling a bit better. This workout was made a bit more difficult due to the lingering DOMS caused from the SSB. The foam roller helped a bit with that though, more on that later. I worked up to 295lbs (Approx 80% of Last 1RM). Reps were fast and controlled, i was actually quite happy with how the shoulder felt and feel i am on the mend. The 4 BD Press was again nice and controlled, probably should have upped the weight a bit as this was kinda light for this movement, but there again i want my shoulder to heal properly....check the ego at the door Boob!!! DB rows have been on extended Hiatus and brought a nice change up to the workout, and KB's.....ahh whatever....Onto to the Foam Roller, this sucker is just as they bill it. I only did the thing for like 15 minutes while watching TV before i worked out, but i felt incredibly loose compared to normal. My low back tightness from the previous days endeavor went away and left me feeling quite limber, like a ballerina poised for a curtsy, or a figure skater ready to perform a triple lutz.....what the fuck was that? I think somebody hijacked my keyboard for a second, i dont watch either of those sports and no i do not approve of leotards as leisure-wear......geez.....anyway, back to reality.....this sucker is pretty cool and i am glad i bought it. I had been skeptical but read on a few boards about how well they work and so far, so good....thats it for now, and to quote the great radio personality Casey Kasem "Keep your feet on the ground and keep reaching up Bra's"
4 BD Press 345x5x5
DB Row 80x3x12
KB Upright Row 63x3x10
Another decent night, shoulder is feeling a bit better. This workout was made a bit more difficult due to the lingering DOMS caused from the SSB. The foam roller helped a bit with that though, more on that later. I worked up to 295lbs (Approx 80% of Last 1RM). Reps were fast and controlled, i was actually quite happy with how the shoulder felt and feel i am on the mend. The 4 BD Press was again nice and controlled, probably should have upped the weight a bit as this was kinda light for this movement, but there again i want my shoulder to heal properly....check the ego at the door Boob!!! DB rows have been on extended Hiatus and brought a nice change up to the workout, and KB's.....ahh whatever....Onto to the Foam Roller, this sucker is just as they bill it. I only did the thing for like 15 minutes while watching TV before i worked out, but i felt incredibly loose compared to normal. My low back tightness from the previous days endeavor went away and left me feeling quite limber, like a ballerina poised for a curtsy, or a figure skater ready to perform a triple lutz.....what the fuck was that? I think somebody hijacked my keyboard for a second, i dont watch either of those sports and no i do not approve of leotards as leisure-wear......geez.....anyway, back to reality.....this sucker is pretty cool and i am glad i bought it. I had been skeptical but read on a few boards about how well they work and so far, so good....thats it for now, and to quote the great radio personality Casey Kasem "Keep your feet on the ground and keep reaching up Bra's"
Monday, August 07, 2006
ME Squat-SSB is here!!
SSB Box Squat (11"Box) 115x5, 155x5, 205x3, 245x3, 295x3, 335x3x2
Rack Pull 405x3x5
Ab Pull Down 100x3x15
Mini Leg Curls 3x20
All is what i can say is holy shit, this bar sucks!!! (in a gonna-make-u-stonger sort of way) I will liken this bar to the Floor Press, i dont like it, but i know it will get me there. I felt like my head was gonna pop off from all the pressure and as i sit here and type my neck and traps are sore as hell from pushing back. I was pretty confident i would be able to go with more weight until around 245 where it started feeling like i was gonna get decapitated. My legs could have easily handled more but my lower back and upper back werent up to snuff. This bar will most definitely deliver on its claims to strengthen your arches as the weight is constantly trying to throw you forward. If you dont arch hard with this bar your gonna end up doing a GM with poor form.....On to the rest of the workout, The rack pulls could have been heavier and i will do so next week, didnt wanna overdo it as i was unsure how my body would handle the new movement of the SSB (see end of post for post workout CNS response) By the end of those i was quite tapped and finished up with some light Ab's and Leg Curls.
So, my post workout response to this new bar was i went upstairs and passed out on the couch, i literally fell asleep on the couch from exhaustion. Pretty weird stuff that i have never had happen before. I awoke to my son, who apparently just woke up from his nap, tapping me on the head asking for apple juice. Thus i rose from my slumber and fetched the young lad a drink. The End.
Rack Pull 405x3x5
Ab Pull Down 100x3x15
Mini Leg Curls 3x20
All is what i can say is holy shit, this bar sucks!!! (in a gonna-make-u-stonger sort of way) I will liken this bar to the Floor Press, i dont like it, but i know it will get me there. I felt like my head was gonna pop off from all the pressure and as i sit here and type my neck and traps are sore as hell from pushing back. I was pretty confident i would be able to go with more weight until around 245 where it started feeling like i was gonna get decapitated. My legs could have easily handled more but my lower back and upper back werent up to snuff. This bar will most definitely deliver on its claims to strengthen your arches as the weight is constantly trying to throw you forward. If you dont arch hard with this bar your gonna end up doing a GM with poor form.....On to the rest of the workout, The rack pulls could have been heavier and i will do so next week, didnt wanna overdo it as i was unsure how my body would handle the new movement of the SSB (see end of post for post workout CNS response) By the end of those i was quite tapped and finished up with some light Ab's and Leg Curls.
So, my post workout response to this new bar was i went upstairs and passed out on the couch, i literally fell asleep on the couch from exhaustion. Pretty weird stuff that i have never had happen before. I awoke to my son, who apparently just woke up from his nap, tapping me on the head asking for apple juice. Thus i rose from my slumber and fetched the young lad a drink. The End.
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