|3ossman's new training log, my quest for Powerlifting Domination

[|3ossman]

Wednesday 11/22/06

Max Effort Deadlift - used 35lb plates (approx. 1.5-2" lower than 45's)

115x8
185x8
260x5
330x5
400x3
470x2 video of raw 470x2
500x2 video of raw 500x2
540x1 video of raw 540x1
550x1 video of 550x1 (added belt here)
560x1 video of 560x1
580x1/2 video of 580x1/2 way

deadlifting went much much better than last week, obviously, unsuited verses suited AND using 35's i was much stronger this week. I guess i wont be squatting on tuesdays again, worked out very well doing it monday.

Front Squats
135x10
135x10
225x8
225x5
275x5
315x3 almost dumped it on the second rep, so i quit. i looked forward(rather than up) and the bar started sliding off my left delt.

pullthroughs and abs

very satisfied with this workout, i felt very strong deadlifting. i may stick to conventional rather than fucking around with sumo again. ill see how it goes.

 

[|3ossman]

i ate atleast....at the very least 12,000 calories yesterday lol. im am 100% ready to squat heavy today. i feel so recovered i dont even think i lifted earlier this week lol.

 

[Tweakle]

560 looked strong, I dont like the fucking around involved with sumo pulls - if the groove is even a little off then that weight isnt moving. If you can conventional pull with no problems, have at it

 

[|3ossman]

yup, but im tortured every time i deadlift with my partner, and i want it to work for me sooo bad. He deads alot less than me conventional, but sumo he adds ATLEAST 100lbs to his deadlift, its rediculous. i need to work with my form a little and i think i can make it work. next week.....

 

[Devastation]

if i may offer a piece of advice, quit using boards for shirt work. that's not what they're used for

 

[|3ossman]

Friday 11/24/06

Max Effort Squat/ Dynamic Upper

Box Squats 13" box

135x10
225x8
315x5
365x3
405x3
430x3 <---added belt here
455x3
475x3

i retract my previous post, once i started squatting i could feel the wednesday workout in my lower back pretty good, nothing too bad though.

Speed Bench w/ mini bands

135x10
185x5
225x5
275x3
275x3
added bands
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3

wide grip pullups
bwx5
bwx5
30x5
30x5
30x5
30x5

upright rows
80x10
90x10
100x10
110x10

 

[|3ossman]

if i may offer a piece of advice, quit using boards for shirt work. that's not what they're used for

im going to have to respectfully disagree with you on this one Devastation. whats your reasoning, im curious as i have NEVER heard anyone make this statement, or anyone that matters that is.

 

[Devastation]

im going to have to respectfully disagree with you on this one Devastation. whats your reasoning, im curious as i have NEVER heard anyone make this statement, or anyone that matters that is.

boards are meant to be used as working the transition point where your shirt stops helping to where you need to handle the weight yourself (usually half way to lockout and up)

using boards with a shirt will give you a false sense of strength as you will never be able to bench what you can with a 5, 4, 3 board in a shirt

if you feel you need to work your top end more, start doing more rack lockouts in the 3-5" range at the top. this will build brute strength much better then top end boards in a shirt

if it it's any consolation to you, bill crawford has told this to me personally, and imo he matters lol

 

[curgeo]

Very nice pulling. You are a natural deadlifter and your form is excellent.

Nice lifting.

 

[|3ossman]

boards are meant to be used as working the transition point where your shirt stops helping to where you need to handle the weight yourself (usually half way to lockout and up)

using boards with a shirt will give you a false sense of strength as you will never be able to bench what you can with a 5, 4, 3 board in a shirt

if you feel you need to work your top end more, start doing more rack lockouts in the 3-5" range at the top. this will build brute strength much better then top end boards in a shirt

if it it's any consolation to you, bill crawford has told this to me personally, and imo he matters lol

right, I understand all your points. but I think you are misunderstanding my reasons for shirt work with the board. im just trying to get into it and do some reps basically. obviously benching in a shirt is much different than raw, and thats why i get into it every 2-3 weeks and do some boards. I dont feel its necessary to take it to the bottom, as im just trying to get a feel for the line. 3-4 weeks out ill take weight to the bottom usually to gauge my openers. Ive done 600 before off a 4.5 board, and I know Im only good for arounf 540-550. I dont think I can do 600 cause I do it on a board. I dont really need to strengthen my lockout strength, I locked out 675 with a 4" ROM about a month ago, I've got the brute strength .

but now that you mention this, i do a lot more full ROM raw work than i need to. Maybe next week ill try doing some raw boards. and yes bill crawford matters lol.