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A Lifter's Iron Log...
- Thread starter ghettostudmuffin
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ghettostudmuffin
New member
He wasn't there this weekend session due to some family engagement.
I'm going to ask him tomorrow.
I'd pretty much take anything he says over anyone on the internet, but I'll let you know what he says. I'd be glad to hear your take on it.
Just as background he has close to 20 years competitive powerlifting experience, 265lbs(a huge 265), +2100lbs total in single ply suit and coaches both a state pl champ and a national champ as well as me and a couple others.
It won't surprise me if he says something extremely simple or shows me a typical exercise with a twist on how to do it. Besides being a master of coaching pl lifting technique he's got a ton of different ways to do every day exercises that are really effective at isolating the muscle.
I'm going to ask him tomorrow.
I'd pretty much take anything he says over anyone on the internet, but I'll let you know what he says. I'd be glad to hear your take on it.
Just as background he has close to 20 years competitive powerlifting experience, 265lbs(a huge 265), +2100lbs total in single ply suit and coaches both a state pl champ and a national champ as well as me and a couple others.
It won't surprise me if he says something extremely simple or shows me a typical exercise with a twist on how to do it. Besides being a master of coaching pl lifting technique he's got a ton of different ways to do every day exercises that are really effective at isolating the muscle.
Andalite
Elite Bodybuilder
This is why I am interested in learning what he to say
ghettostudmuffin
New member
1-31-2011
Bench Day
135x10, 185x5, 225x2, 275x1 warmup
315x1,1 did 2 good raw singles, but on the 3rd and 4th singles my bicep cramped too much and couldn't lift the weight
315 bench milestone achieved!
I think if my bicep hadn't been cramping I coulda got maybe 320-325.
Close-grip bench 135x10, 185x8, 225x8, 225x7, 2 fingers inside the knurling, touched high on chest
Strict Cable Pulldowns #7-2x8, #6-3x8
Bodyweight 251lbs
Andalite, I asked the coach about the deads. As soon as I started talking he said he already knew what I was gonna say. He said I just need to setup better and pull my shoulders back and cramp the lats hard before I start pulling. I admit I don't typically do this so I will start. I do pull my shoulders back, but I don't tighten up enough in the upperbody before I start pulling. He said that's it for now and not to worry about doing anything other than that on deads lol.
405 next stop!
Bench Day
135x10, 185x5, 225x2, 275x1 warmup
315x1,1 did 2 good raw singles, but on the 3rd and 4th singles my bicep cramped too much and couldn't lift the weight
315 bench milestone achieved!
I think if my bicep hadn't been cramping I coulda got maybe 320-325.
Close-grip bench 135x10, 185x8, 225x8, 225x7, 2 fingers inside the knurling, touched high on chest
Strict Cable Pulldowns #7-2x8, #6-3x8
Bodyweight 251lbs
Andalite, I asked the coach about the deads. As soon as I started talking he said he already knew what I was gonna say. He said I just need to setup better and pull my shoulders back and cramp the lats hard before I start pulling. I admit I don't typically do this so I will start. I do pull my shoulders back, but I don't tighten up enough in the upperbody before I start pulling. He said that's it for now and not to worry about doing anything other than that on deads lol.
405 next stop!
ghettostudmuffin
New member
2-1-2011
Squat Day
Warmup barx5, 165x5, 275x1, 385x1 easy
451x no lift, I unracked the weight and proceeded to step back and my bicep hurt really bad. Enough that I couldn't even setup properly so I had to rack the weight.
Continues to be unpleasantly sore. I've got ice on it atm.
I pretty much stormed out of the gym I was so fucking pissed off.
Gonna have to have a talk with my coach and tell him I can't use this elbow drive technique on squats any more because it's tearing my biceps up. It works really well for enforcing the chest up position, but it's murder on my arms.
Whatever. At least my hip felt strong even on the 385 and everything else is feeling good on me. I'm gonna stay out of the gym until next Monday and hopefully it won't be hurting anymore and I can adjust my grip and such so that this doesn't happen anymore.
Fuck...
Squat Day
Warmup barx5, 165x5, 275x1, 385x1 easy
451x no lift, I unracked the weight and proceeded to step back and my bicep hurt really bad. Enough that I couldn't even setup properly so I had to rack the weight.
Continues to be unpleasantly sore. I've got ice on it atm.
I pretty much stormed out of the gym I was so fucking pissed off.
Gonna have to have a talk with my coach and tell him I can't use this elbow drive technique on squats any more because it's tearing my biceps up. It works really well for enforcing the chest up position, but it's murder on my arms.
Whatever. At least my hip felt strong even on the 385 and everything else is feeling good on me. I'm gonna stay out of the gym until next Monday and hopefully it won't be hurting anymore and I can adjust my grip and such so that this doesn't happen anymore.
Fuck...
fuck bro rest that shit up. nothin worse than bein injured, especially while on
I have a tight spot in my left hamstring right now too when i squat it kinda hurts and it sucks. good lifts tho 385 feelin like nothin
I have a tight spot in my left hamstring right now too when i squat it kinda hurts and it sucks. good lifts tho 385 feelin like nothin
ghettostudmuffin
New member
2-3-2011
Assistance work
Standing Barbell Press barx8, 65x5, 95x5, 115x5, 155x10 np
Bicep was starting to hurt a tad at this point
Dumbell Row 50x10, 60x10,8 purposely only did 8 on the second set because of the bicep
Worked on my squat grip abit with 135lbs
Incline situps 3x10
Dumbell Sidebends 50x1x10, 60x1x10, 65x1x10
LOL, haven't specifically trained my obliques in months. It's been just over an hour since I got back from the gym and they are already sore hah.
Bodyweight 250lbs
Assistance work
Standing Barbell Press barx8, 65x5, 95x5, 115x5, 155x10 np
Bicep was starting to hurt a tad at this point
Dumbell Row 50x10, 60x10,8 purposely only did 8 on the second set because of the bicep
Worked on my squat grip abit with 135lbs
Incline situps 3x10
Dumbell Sidebends 50x1x10, 60x1x10, 65x1x10
LOL, haven't specifically trained my obliques in months. It's been just over an hour since I got back from the gym and they are already sore hah.
Bodyweight 250lbs
out of interest, do you have trouble progressing on your standing presses? I have a real hard time getting any progress on my shoulder presses - standing or seated. I've even tryed microloading my military press with 2-3lbs per week and still cant get any sort of linear progression. Just wondering if you have had this problem before and how yuo have gotten around it. Its the only lift I have trouble with...
ghettostudmuffin
New member
Fortunately I don't have a problem with the standing press. I've trained it roughly twice now in the past 2 months I believe and am actually stronger than ever on it. Next week I'll go to 165 for probably 5x5. I might take a line from Andalite and then do 165 for 1 high rep set the week after that and then go up to 175.
Barbell Press and bench press both compliment each other. If you keep getting stronger in one it will eventually help the other I believe.
2 things I have found watching Jim Wendler pressing have helped with the comfort of the lift.
Thumbless grip and wrist wraps. I don't feel any strain in the wrists and I just feel more powerful pressing with a thumbless grip. The wrist wraps stabilize the wrist because with thumbless you tend to bend the wrists more to stabilize the weight.
You might try an old school approach for 4-5 workouts.
Start out with just the bar and do 8-10 reps. Then go up in 15-20lbs jumps and do 1 set of 3 at each jump. When you hit typically working set weight do 3x3 or 5x5 depending on which you can do. Then continue going up in 10-20lbs jumps and doings triples. Each set past your regular working set weight you will likely want to push press. As the weight gets real heavy you start jerking it overhead. Continue until you reach your max weight hat you can jerk overhead for a set of 3 and then call it good for the day.
This causes alot of overload to the shoulder area and gets you used to putting heavier weight overhead.
Also you could try for a max single jerk once you get hit your triple weight limit. This should net you another 10-15lbs for a max single.
I know that alot of weightlifter's like to work on doubles and triples and then hit a max single pretty often. This is great when you are developing maximum power and strength.
Basically a decent amount of volume in the 1-5 rep range with triples forming the bulk is considered one of the best ways to develop strength and power in a lift.
Barbell Press and bench press both compliment each other. If you keep getting stronger in one it will eventually help the other I believe.
2 things I have found watching Jim Wendler pressing have helped with the comfort of the lift.
Thumbless grip and wrist wraps. I don't feel any strain in the wrists and I just feel more powerful pressing with a thumbless grip. The wrist wraps stabilize the wrist because with thumbless you tend to bend the wrists more to stabilize the weight.
You might try an old school approach for 4-5 workouts.
Start out with just the bar and do 8-10 reps. Then go up in 15-20lbs jumps and do 1 set of 3 at each jump. When you hit typically working set weight do 3x3 or 5x5 depending on which you can do. Then continue going up in 10-20lbs jumps and doings triples. Each set past your regular working set weight you will likely want to push press. As the weight gets real heavy you start jerking it overhead. Continue until you reach your max weight hat you can jerk overhead for a set of 3 and then call it good for the day.
This causes alot of overload to the shoulder area and gets you used to putting heavier weight overhead.
Also you could try for a max single jerk once you get hit your triple weight limit. This should net you another 10-15lbs for a max single.
I know that alot of weightlifter's like to work on doubles and triples and then hit a max single pretty often. This is great when you are developing maximum power and strength.
Basically a decent amount of volume in the 1-5 rep range with triples forming the bulk is considered one of the best ways to develop strength and power in a lift.
