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

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...

(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...

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...

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

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 Squats 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

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

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

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

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

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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...