Another Fun Sunday, March 15, 2009

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Had a pretty decent week. I always have better days when the sun is shining.

My Tuesday Reverse Band Bench Press day is staying about the same, working on trying to touch a big weight in my shirt (not having much luck) and I'd like to have a bigger raw press. Right now my Raw full press and my shirted 3 board isn't very different. Makes me think that I have good speed and poor POWER. Reading a lot of stuff from EliteFTS makes me believe this. Which means I need to STRAIN more and build that POWER.

My Wednesdays are going to be come a TextBook EliteFTS Dynamic Effort Lower Body Day. I'm basing this off of a 770lb squat and a 750 deadlift. This week I used 55% + 90 lbs chain (best I can do with the chain %) for 8 sets of 2. From the books I'm reading, rest times are not as important as speed and don't get caught up in the 45-60 second rule. It is a GUIDELINE, just don't wait around 2-3 minutes or anything. For most sets I was back under the bar at 60 seconds. I also used briefs and a belt for most sets, but the belt throws me off. I need to work on training with my loose belt more for sure.

Free Bar GM's, Squat Stance
412 x 3 with loose belt

Log Clean and Press
312 x 1
356 x 0, PR Attempt

Press in Rack
220 lbs total x 5 (chains hanging)

Farmers Walk
195's x 30 Meters, just putting them away

Arm Over Arm
my car, 2 click on the emergency brake

Atlas Stones to 56"
265, 285, 310, 345, 365 in 54 seconds (3 seconds away from a PR)

Bench Press
142 lbs + doubled mini bands x 3 x 8 sets, 45 sec rest between
added single ply shirt
worked up to 378+mini bands x 1 with wide grip...PR

 

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Training During the Week

 

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I'm having issues with my squat. From looking at these pictures I don't have my feet even and I'm not comfortable with my belt. I always though you wore your belt high on the squat but it is pinching me like crazy when I hit the hole. I'm wearing it loose so it makes me think that I'm rounding at the bottom instead of maintaining my arch and keeping my upper body erect?

I THOUGHT that I was squatting high since it is about a 15-15.5" box but from the pictures it seems that I'm at a good depth.

I took the plate away and nearly crashed!!!

 

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My GM's are feeling good, I plan to make sure and work them in more often.

This is where I had 352 lbs (160kgs) on the log this week. Didn't expect to get it but it was A LOT closer than last week. I think that once I continue to work in the incline log and deload the heavy bench pressing a couple weeks, my log on Sundays should rise greatly.

Interesting event. 55 lbs of chain hanging at all times. 220 lbs total on the bar.

Arm Over Arm with my car and 2 clicks on the emergency brake. If you ever don't pull 100% or if you ever slow down, the car will stop (especially when it starts to go uphill) and you will never get it moving again.

 

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I really THOUGHT that I'd set a new TIME PR on MY stones but after review, I needed 51 seconds and I did it in 54! And watching the video makes me want to kick myself because I could have, SHOULD HAVE, done them in 45 had I not dilly dallied around and wasted so much time!

Speed Bench started close and worked out wider.

I don't feel comfortable benching this wide (ring finger on power rings) but it hit a decent groove. Really no idea where this would put me bench wise, but again, I'm a speed bencher now a power bencher.

 

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I'm always glad when Duncan comes out to train. When he has his days...he gets a little psycho and it gets everyone fired up! He needs to make a log of all his PR's over the last 2 years in his big lifts. I know that he has lost a lot of fat, gained a lot of muscle and size, and his lifts have grown A LOT! Add that onto that he has increased is cardio capacity and atheticism too!!!!

Duncan went for a HUGE PR Squat of 412 and I believe that he would have gotten it had he stuck his technique. He has a bad habit of taking the bar too high on his shoulders, too close of a stance, and throwing his elbows straight back. You can see in this pick where he was at the bottom of his squat, his elbows are actually higher than the bar. He had no place to go but head first down!

He went for a 5kg PR on the Axle Deadlift. Butt down and pull it like he did 10 lbs less (like cake) and he will fly with this! (450+ I think)

Duncan did 2 sets on the arm over arm, both with the 2 clicks on the brake. The first one he stalled once the car started going uphill and the 2nd one he ALMOST finished! Watch the video, he finally just GOES OUT!

 

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Gareth is doing great with his goals (drop some body weight and get into better shape). His shoulder injury just keeps nagging on though.

 

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Ozzie has signed up to do a Strongman contest in England May 17th, an under 90kg bodyweight contest. I think he may also do the Royal Air Force Power Lifting Championships in June as well.

I don't think he realized how high he had the HUGE PR of 182 lbs on the log.

First time ever doing the Farmers. 195's x 30M with a turn.

 

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Wanted to include a rough idea of what I buy most Saturdays for the week.

7.5kg of ground meat
3 bags of sweet potatoes
lots of pasta (6-7 lbs)
Cream
Juice (mixing my vanilla and strawberry whey shakes with)
cottage cheese
ground chicken
chicken fillets (breaded, filled with cheese)
Chips were on sale
Baby milk, diapers, wipes, water, and shampoo are all optional.

 

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Had a lot of fun Sunday and with everyone training for a Contest of some sort (except myself?) it should push us pretty hard through June!

Next week, maybe looking at:
Good Morning and/or Deadlift
Log
Viking and/or OHP in rack with chains
Farmers
Stones
Medley (yoke, flip, drag?)
Bench

And whatever anyone else needs to do.

Enjoy!!!