Fitness Log

[Tblock1]

Nice presses dude...

Your grip is shoulder width...a general rule for me is that CGBP is narrower than shoulder width. Your CGBP grip width is about the same as my grip width for a standard bench press. If you take a generally wide grip while doing standard bench presses, its understandable that your CGBP grip would be narrower than expected. Your CGBP is close grip in relation to your standard bench press, but in essence doesnt seem like a CGBP but more of a deviated grip standard bench press. Anyway I would go a few inches narrower if you're looking to hit the triceps a little more. Most people take an excessively narrow grip so its good that you're avoiding that.

I used to do wrists touching grip, but figured out pretty soon that was a bad idea lol... Damn I can't believe you use that close of a grip for regular benches, you should definitely widen it up in my opinion, that is like 14 inches and way too close for regular bench. But yeah I think I will bring in my hands 1-2 inches on either side, but remember my arms are probably a lot longer than yours since I got the extra 5 inches height, to me that feels close.

 

[Tblock1]

Monday 4/19/10

Squat
1x8x135
1x3x205
1x8x225 (ate too much before hand)

Weighted pullups
2x3xbw
1x3x25
1x3x35
1x3x55 (chin didn't quite get over bar on 3rd rep)
3x3x50 PR (chin didn't quite get over bar on any of the 3rd reps)

Bench
1x5x135
1x15x185 PR

1 handed barbell power snatches (x both hands)
1x3x45
1x1x75
1x1x95 (tied pr)
1x0x105
1x0x100
1x1x90

Pendlay Row
1x5x135
3x5x175 PR

EDIT: Alternating db hammer curls:
1x10x45's PR
1x6x45's

so I am going to have to do the squat comp another day, I ate a big meal 30 minutes before and it was fine for everything else but not squats. Pullups went well workout wise, got 3x3x50, but competition wise I just couldn't get my chin over the bar on the 3rd reps. Bench not great, was hoping for 20 reps but a little tired out. If I had of done the rep out style most people do though I could have easily gotten 20. Will have a video up of the pullups, bench, powersnatches, and rows. Need critique on my rows form.

 

[the.gladiator1987]

hey bud, goos hit. I did deadlifts and military today and holy shit I thought I was gonna do a lot better. Ill have vids up tomorrow or later tonight but the high rep is def a good change of pace for me. I havent done 8 or more reps of anything for probably a year now

 

[Tblock1]

hey bud, goos hit. I did deadlifts and military today and holy shit I thought I was gonna do a lot better. Ill have vids up tomorrow or later tonight but the high rep is def a good change of pace for me. I havent done 8 or more reps of anything for probably a year now

I know same here bro! I started the squats and seriously they sucked, I am not looking foward to doing the full 20+ reps with 225

BTW, I just looked at your profile and in the main background picture you have you were looking solid! I know you have lost weight from running but how do you look compared to that now?

 

[Tblock1]

95x1 1 handed barbell powersnatch


Row video later

sorry for the christian music lol, I don't like the lyrics but it is a good beat

 

[JDid23]

watch those feet lol. good job on the second 95x- don't worry bout 105x1with your right arm it's a fucking 1 handed barbell snatch.

 

[Tblock1]

Pendlay row 3x5x175



form critique would be great

I know for sure that I need to be much more explosive on m reps, ie the first set. My form was pretty shitty in this video, the weight wasn't hard but it made it look like it was too heavy for me. I think I need to keep my back flatter and not cheat so much. Also I just noticed that the video skipped some frames so for some reason it speeds it up on the 2nd set? Really weird lol. Also I noticed in the videos I have been taking that I do this really wierd thing on deadlifts and rows, after many of the reps I go back and put all my weight on my heels lol!

 

[V-Opolis]

Pendlay row 3x5x175



form critique would be great

I know for sure that I need to be much more explosive on m reps, ie the first set. My form was pretty shitty in this video, the weight wasn't hard but it made it look like it was too heavy for me. I think I need to keep my back flatter and not cheat so much. Also I just noticed that the video skipped some frames so for some reason it speeds it up on the 2nd set? Really weird lol. Also I noticed in the videos I have been taking that I do this really wierd thing on deadlifts and rows, after many of the reps I go back and put all my weight on my heels lol!

it did seem the weight was to high. it seemed you tried to go to the weight instead of makin the weight go to you.

 

[Tblock1]

it did seem the weight was to high. it seemed you tried to go to the weight instead of makin the weight go to you.

Yeah I think it was more that I don't have the form down on these pendlay rows though, cause I got 195x5 on fairly strict barbell rows before, and these should be easier to get more weight.

 

[V-Opolis]

Yeah I think it was more that I don't have the form down on these pendlay rows though, cause I got 195x5 on fairly strict barbell rows before, and these should be easier to get more weight.

ya, im no pro, so someone correct me please, but just look forward and bring the weight to your chest. Dont try to bring inertia/momentum(sp?) into it to get the weight up(swingin your upper body down to the weight). Ive just been taught if i have to go to the weight, im doin to much since its more of using phsyics than usin my body to lift it. But i could be wrong...

edit: nvm, they looked good, i watched again and i just cant see, im tired lol

 

[JDid23]

good job- keep the head up though bro

 

[Tblock1]

ya, im no pro, so someone correct me please, but just look forward and bring the weight to your chest. Dont try to bring inertia/momentum(sp?) into it to get the weight up(swingin your upper body down to the weight). Ive just been taught if i have to go to the weight, im doin to much since its more of using phsyics than usin my body to lift it. But i could be wrong...

edit: nvm, they looked good, i watched again and i just cant see, im tired lol

Oh well the thing is though they are pendlay rows, so you are supposed to use a really explosive motion to get them up. I will keep my head up more though.

 

[ExtraMile]

rows looked decent, the 135 set looked better though, and as you pull up you are meant to arch your upper back...

 

[Tblock1]

rows looked decent, the 135 set looked better though, and as you pull up you are meant to arch your upper back...

Yeah this is my first real day of doing these, ie where I actually did 3x5 which is my planned progression. When you say arch your upper back do you mean how you are supposed to explosively shrug your upper back up while you are pulling?

 

[ExtraMile]

no I mean as you are pulling the bar up you should arch your whole back so your chest sticks more forward

 

[Tblock1]

no I mean as you are pulling the bar up you should arch your whole back so your chest sticks more forward

Will keep in mind. So was my whole back not arched enough too?

 

[ExtraMile]

look at that link i showed you there is two pics of glenn pendlay himself doing them a pic of the start and a pic of the finish, that should show you what they should look like...

 

[Tblock1]

I got a couple log entries to catch up on so I will post those later. Today I am going to my friends gym and testing my max deadlift. I posted what I hope to get in jdid's log, I will video it too. I will probably also max on 1 handed deads, and do 385x5. Can't wait

 

[Tblock1]

Well we weren't able to get into my friends gym, you have to be 18 to bring guests and he was 17 But I had a really fun deadlift workout anyway.

4/21/10 Wednesday

Bench
1x10x45
1x5x135
1x5x165
1x2x205
3x3x235 PR
1x8x135 backoff

Walking barbell lunges
3x8x135 (8 each leg) Really fun!

High pulls
1x3x135 (almost hit myself in the chin!)

Low incline db bench (supersetted with: Reverse db flies: 3x10x15's (technical pr)
DB row: 3x8xheaviest db in gym each arm 3x8xheaviest db

db flies incline:
did a stretch for 3 sets for chest instead with the 40 lb dumbell

DB tricep extenstion
1x8x50
1x8x2nd heaviest db
1x8xheaviest db

Comments: Great workout, next week when I get 3x3x240 that will be a huge pr, before I could only get 240x2. Barbell lunges were really fun, I'm going to up the weight a bunch and video it next week I have had doms in my glutes for the first time after doing these High pulls are great!!!!!!!!!! I'll also video 3x3x240 next week.

 

[Tblock1]

Friday 4/23/10

Deadlift (db overhand till top set)
1x5x135
1x5x205
1x3x255
1x3x295
1x2x335
1x5x380 (belt, chalk, strap on right hand)
1x4x380 PR (to get this after 380x5)

1 handed deadlift( bot hands till 205, then just left)
1x1x135
1x1x205
1x1x225 PR (left)
1x1x245 PR (left)
1x1x255 PR (left)
1x0x275
1x1x275 strap left
1x1x315 strap left PR
1x0x265 no strap (grip tired)

Later.....

left hand: 3x20 sec grip holds
right: 2x20 sec grip holds, 1x10 grip hold (finger started hurting)
Grip holds: I just hold the gripper shut for 20 seconds

Comments: Good workout, I didn't get a 5th on the second set of 380 because my callus almost ripped off lol! I wore a strap just on my right because it took the pressure off my tendon pain. The form on 315 was ugly because it got all off balance. With my right hand I could keep it perfectly straight.

JDID: How's that 315 deadlift with my left hand?



1 handed deadlift 255x1 no strap PR, 315x1 strap PR

 

[JDid23]

good shit

I know this doesn't make much of a difference since you're stronger than me (well at least the tag says that lol) but i never use a belt or straps or chalk.

 

[Tblock1]

good shit

I know this doesn't make much of a difference since you're stronger than me (well at least the tag says that lol) but i never use a belt or straps or chalk.

Yeah lol but a belt doesn't help it just keeps you from hurting your back. I don't need to use chalk either, but if you use chalk it allows you to focus on the lift rather than your sweating hands lol! Also I only used the strap on my right hand to take the tension off my injury, and if you are talking about the 1 handed dead it's hard to compare using straps and not.

 

[moya]

a belt does increase most peoples deadlift... not just for protection... same with knee wraps, though neither give huge increases in your max... it is somthing...

 

[Tblock1]

a belt does increase most peoples deadlift... not just for protection... same with knee wraps, though neither give huge increases in your max... it is somthing...

Agreed. It probably adds at least 10 pounds right? I always felt it just let me get away with shittier form. Since you are more experienced what would you say is the average gain from a belt for squats and deadlifts assuming the lift is completely raw except for belt? Also, I didn't use a belt for the 1 handed max and the point was I am going for pulling as much as he can 2 handed with one hand

 

[Tblock1]

Sunday 4/25/10

Split Jerk
1x3x135
1x3x155
4x3x190 PR (bodyweight)
1x3x135 (btn)

CGBP
1x5x135
3x6x205 PR (much harder, struggled with last 2 reps of every set)

explosive bench
3x3x135 (superestted with 3 clap pushups)

Seated db press (fuck....)
1x7x2nd heaviest db
1x6xsame
1x4xsame

Curls in the squats rack (even took a video
3x8x90 PR (cheat last couple reps last set)

lying single arm rotators
3x8x15 PR (never done)

Comments: Happy to finally hit bodyweight for 4x3 on split jerk! So I have learned to never skip a week on any shoulder exercise, it kills me every time. I did 2x7, then 1x5 2 weeks ago, now I couldn't get shit

 

[Tblock1]

Monday 4/26/10
Squat
1x5x135
1x5x165
1x5x205
1x3x235
1x3x280 belt
1x0x315 belt
1x0x315 belt
1x3x280 belt
1x2x280 belt

Powersnatches 1 handed bb
1x3x45
1x3x65
2x3x90 PR (right arm)
1x3x90 left
3x1x90 left

Weighted pullups
1x3xbw
1x3x20
1x3x30
3x3x50 tired
1x6xbw

Pendlay rows
1x5x135
3x5x180 PR

So squats went horrible, I could barely get 280x3, my strenght is way down from doing that stupid fucking 1x8 Just one set works for deadlifts, but not squats and bench So I need some help, does anyone have a good idea for squats, ie 3x5, or 3x3, or waht?

 

[JDid23]

Monday 4/26/10
Squat
1x5x135
1x5x165
1x5x205
1x3x235
1x3x280 belt
1x0x315 belt
1x0x315 belt
1x3x280 belt
1x2x280 belt

Powersnatches 1 handed bb
1x3x45
1x3x65
2x3x90 PR (right arm)
1x3x90 left
3x1x90 left

Weighted pullups
1x3xbw
1x3x20
1x3x30
3x3x50 tired
1x6xbw

Pendlay rows
1x5x135
3x5x180 PR

So squats went horrible, I could barely get 280x3, my strenght is way down from doing that stupid fucking 1x8 Just one set works for deadlifts, but not squats and bench So I need some help, does anyone have a good idea for squats, ie 3x5, or 3x3, or waht?

3x2 might work if you're going purely for strength. Also some more assistance in your legs like lunges

 

[Andalite]

there is no magic number. You are relying on only one dimension of linear progression. You think that adding weight is the ONLY means to progress. Thats not the case.

Here's what you could do which means a build-up over weeks to handle large amounts of volume.

There are 3 parameters to training: Sets, Reps and Weight used. This comprises volume.

Therefore, when you think of "I am going to do 5x5" you are basically saying that forget changing sets and reps, I am only going to change the weight. Therefore, you are restricting yourself.

Instead, think of three most basic types of progression:

1.) Single Progression: only improve one of the above 3 variables. That means you either add a set, add a rep or you add weight. 5x5 deals in ONLY adding weight.
2.) Double Progression: you change 2 of the 3 parameters. You increase reps and weight or weight and sets or sets and weight.
3.) Triple Progression: you improve on all of the 3 variables.

So, with 285x3 as your current ability,

Week 1 = 285 x 4
Week 2 = 285 x 4, 285 x 3 <<-- think about this. 1 set because 2 sets and 4 reps became 7. Whats the strength increase? 75% That huge, man!
Week 3 = 285 x 4 x 2
Week 4 = 295 x 2 x 2
Week 5 = 300 x 3 x 3 <<-- triple progression
Week 6 = 300 x 5 x 1, 300 x 4 <<-- increased density: more work in fewer sets. 3 sets became 2.
Week 7 = 300 x 5 x 2 <<-- single progression with about 10% increase

This is just one of the way to go about this. You shouldn't restrict yourself to ONLY changing one of the 3 parameters. You can manipulate everything. These are all TOOLS to help you get strong. Don't get overly attached to only one form of progression. Have you ever heard of a carpenter using only ONE screwdriver his whole life? No. Why? Because you got to make the screwdriver fit the screw hole!!!

 

[Tblock1]

there is no magic number. You are relying on only one dimension of linear progression. You think that adding weight is the ONLY means to progress. Thats not the case.

Here's what you could do which means a build-up over weeks to handle large amounts of volume.

There are 3 parameters to training: Sets, Reps and Weight used. This comprises volume.

Therefore, when you think of "I am going to do 5x5" you are basically saying that forget changing sets and reps, I am only going to change the weight. Therefore, you are restricting yourself.

Instead, think of three most basic types of progression:

1.) Single Progression: only improve one of the above 3 variables. That means you either add a set, add a rep or you add weight. 5x5 deals in ONLY adding weight.
2.) Double Progression: you change 2 of the 3 parameters. You increase reps and weight or weight and sets or sets and weight.
3.) Triple Progression: you improve on all of the 3 variables.

So, with 285x3 as your current ability,

Week 1 = 285 x 4
Week 2 = 285 x 4, 285 x 3 <<-- think about this. 1 set because 2 sets and 4 reps became 7. Whats the strength increase? 75% That huge, man!
Week 3 = 285 x 4 x 2
Week 4 = 295 x 2 x 2
Week 5 = 300 x 3 x 3 <<-- triple progression
Week 6 = 300 x 5 x 1, 300 x 4 <<-- increased density: more work in fewer sets. 3 sets became 2.
Week 7 = 300 x 5 x 2 <<-- single progression with about 10% increase

This is just one of the way to go about this. You shouldn't restrict yourself to ONLY changing one of the 3 parameters. You can manipulate everything. These are all TOOLS to help you get strong. Don't get overly attached to only one form of progression. Have you ever heard of a carpenter using only ONE screwdriver his whole life? No. Why? Because you got to make the screwdriver fit the screw hole!!!

Yes I totally agree about not just using adding weight. But I have been using other progressions other than just weight.

High pulls(sample weight, btw I forgot on my last high pull day but I got 5x3x205 after 135x3)
Week 1: 5x2x100
Week 2: 5x3x100
Week 3: 5x2x110
Week 4: 5x3x110
Week 5: 5x2x120

etc....

Seated db press/ low incline db bench
3x5x50
3x6x50
3x7x50

etc....

Deadlift
Week 1: 1x5x380
Week 2: 1x5x380, 1x4x380

Especially on high pulls this has worked amazingly, and shows no sign of stopping. On 5x2x215 yesterday I got every rep easily over my chest. Also I have been writing down my rest on compound lifts and tracking it every week. However, I think typically for bench and deadlift adding 5 pounds a week works just fine. But for bench and squat I need more than one top set. In yesterday's workout, I benched 3x3x240. At the beginning of this routine I barely got 2x240. So a simple 3x3 adding 5 pounds a week plus lots of assistance exercises worked great for me. Squats have always been my weirdest lift, can't figure them out. I got 300x5 easy at the end of 5x5, should have started something like you suggested then. But I thought 1x8 would work. Anyways lesson learned. I'm going to assume my current max is 280x5 on squats. So I am goign to design a progression like you suggested but it has to have at least 2-3 sets per workout.

BTW, I just did bb lunges with 185 yesterday. Also one of the greatest things that has ever happened came yesterday. I walked into the gym, did some warmups, waited for some guy to stop his half squatting of 95 pounds, then went over to warmup for bench. A guy I knew came into the gym, I said hey, then turned back to the rack. I notced this strange object hanging on the ravk next to the 45 on that side. It looked around the same size as a 45, and it was painted black. It took a good 10 seconds to register what I was seeing. "Oh fuck!" Someone had brought in 2 more 45's!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I was able to put a full 2 plates on there for my bench sets Then I set it up like I was deadlifting and I was able to get 455 on there! Max deadlift here I come!!!!!!!!!

 

[Andalite]

Thats awesome. I am sure you'll get your 455+ more!!!

Oh, and good job on the different progression methods. Works wonders, doesn't it?

 

[smtimelevi]

You sound pretty adamant about that 5x5. sometimes the best way to bust a plateau on a certain lift is to change the approach.

heres what i do when i get stuck. for example squats. lets say your shooting for 300x5 and are doin 295x3 but its after a ton of heavy sets and youve been doin low reps for months. take a week off of back squats. do some other leg exercises or try different resistance levels and rest periods. heres what i have done several times with great success in the no so distant past. hit front squats with low weight, short rest, high volume. then finish off with some lunges. use dbells, do em walking, whatever it takes. maybe youll want to do this for two weeks. after some time away from heavy heavy weights come back to it with a fresh attitude. if your goal is 300x5 and your close to that, you can get it. but that has to be the goal of your work out. everything is a buildup to that set. warm up do a set of 5 reps with 185 then another set with 245x5. your body will be ready for the heavy weight load but not fatigued. your mind ready for the desired rep #. put 300 on the bar and conquer it.

maybe this isnt some amazing strategy but ive used it sucessfully on most heavy compound exercises over and over with great success. hope its a help. im not saying you have to do it but consider it if your really in a rutt.

 

[Tblock1]

You sound pretty adamant about that 5x5. sometimes the best way to bust a plateau on a certain lift is to change the approach.

heres what i do when i get stuck. for example squats. lets say your shooting for 300x5 and are doin 295x3 but its after a ton of heavy sets and youve been doin low reps for months. take a week off of back squats. do some other leg exercises or try different resistance levels and rest periods. heres what i have done several times with great success in the no so distant past. hit front squats with low weight, short rest, high volume. then finish off with some lunges. use dbells, do em walking, whatever it takes. maybe youll want to do this for two weeks. after some time away from heavy heavy weights come back to it with a fresh attitude. if your goal is 300x5 and your close to that, you can get it. but that has to be the goal of your work out. everything is a buildup to that set. warm up do a set of 5 reps with 185 then another set with 245x5. your body will be ready for the heavy weight load but not fatigued. your mind ready for the desired rep #. put 300 on the bar and conquer it.

maybe this isnt some amazing strategy but ive used it sucessfully on most heavy compound exercises over and over with great success. hope its a help. im not saying you have to do it but consider it if your really in a rutt.

Oh well I am not doing the 5x5 right now, but I finished a cycle of it just over a month ago. The main thing I figured out is that one heavy top set doesn't provide enough strength gain for me except on deadlifts. But yeah thta makes since. My problem was I got 300x5, then thought I would back off and try 1x8, so I started at 1x8x270, then 1x8x275, and missed a week. Then I went for 280x8, and just 3 felt really hard so I stopped. But yeah I don't think right now I am going to stop squatting but I will keep that in mind, I added heavy barbell lunges tio my routine also.

Analite: Thanks I hope you do great on your goals too! 195 military press........hmmmm.....

 

[Tblock1]

Wednesday 4/28/10

Bench
1x8x95
1x6x135
1x5x185
1x3x205
3x3x240 PR I needed a slight spot on last rep of 3rd set

Bench off a 4 inch block
1x3x225
1x1x275 (needed a spot, tired)

High pulls
5x2x215 PR (went great!!!!)

Walking BB lunges (motherfucking brutal), all reps times each leg)
1x8x185 PR
2x4x185 PR

1 armed pushups (legs out wide, nose touch ground)
10 reps (5 each arm) done as singles

db low incline bench (supersetted with 3x8x5 db reverse flies)
3x9xheaviest db PR (3:30 rest between sets)

chest stretch
3x30 secs with 50 lb dumbells

db tricep extension
1x5x2nd db
2x8xheavy db PR

Comments:
Great workout, I was with another guy though so I didn't get enough rest on bench I usually take 3 minutes rest for bb bench sets, but only got 2 or so. BB lunges were fucking awesome, after the first set I was walking back and slammed the barbell into a machine lol! I restructured my routine exercises slightly, will post up later. db incline bench is getting closer to failure. Anyway I got the most insane shooulder pump/soreness during this workout, I'm lucky I pr'ed on incline db.

 

[Tblock1]

Thursday 4/29/10

PR Run: 2 miles 13:35 PR
Difficulty 7.5, 10 seconds off puking, nausea after run

So anyway I have had some bad shin splints the last 2 weeks, and I realized the problems with my running. I never warmed up before runs, I just figured the run was warmup enough. So I started doing warmups, and I started shin muscle strengthening exercises. Shin splints are usually caused by calf muscles that are too strong compared to the shin muscles. Anyway, I stopped getting the shin splints although there is still some pain there if I push on the area. My running form also feels much better, my stride was getting all shortened and now I do warmups and stretch before the run and it is much better. So I haven't made much progress recently, but I plan on keeping to running minimum of 3 days a week and endurance week 3 days also (pushups, situps, flutterkicks, abs, etc)

 

[the.gladiator1987]

rogssion as andalite said in other words is TONNAGE. If you have 300x5 then the tonnage is 1500. If you do 300x5, 300x4, now its 2700. etc etc

 

[oso0960]

Don't neglect intensity when dealing with tonnage though. 300x5 at 100% of your 5 rep max will probably provide more growth than if it was just 60% of your 5 rep max.

 

[the.gladiator1987]

^^ yea good point. hit it hard dont be a pussy lol

tblock i love bb lunges i can barely walk after them. try loading up 225

 

[Tblock1]

^^ yea good point. hit it hard dont be a pussy lol

tblock i love bb lunges i can barely walk after them. try loading up 225

225 is next week I think I'll video it up lol! What kind of rep range do you use for them? 225 is probably too heavy for me but I'm going for it anyway.

 

[the.gladiator1987]

225 is next week I think I'll video it up lol! What kind of rep range do you use for them? 225 is probably too heavy for me but I'm going for it anyway.

about 4 months ago when i was doing them i did 275x6-8. I felt like the heavier was better because it forced me to get 6. Its like a lift you can take past failure unlike bench or deadlift. Kind of like a shrug, you can really push more reps if you really wanted to. So i picked a weight (275) that was heavy as fuck but if i wanted to i could get 8-10

 

[Tblock1]

about 4 months ago when i was doing them i did 275x6-8. I felt like the heavier was better because it forced me to get 6. Its like a lift you can take past failure unlike bench or deadlift. Kind of like a shrug, you can really push more reps if you really wanted to. So i picked a weight (275) that was heavy as fuck but if i wanted to i could get 8-10

So is that 6-8 reps per leg? ie 12-16 reps total?

BTW, you do them till your knee touches the ground right? 275 is awesome

 

[the.gladiator1987]

So is that 6-8 reps per leg? ie 12-16 reps total?

BTW, you do them till your knee touches the ground right? 275 is awesome

Thanks dude.

Yea I go until my knee touches, sometimes i hit my knee too hard on the ground, other times I barely dont touch the ground, its kinda hard to do it perfect every rep with that much weight. A lot of core work involved too.

Yes 12-16 reps total. 6-8 each leg.

 

[Tblock1]

Friday 4/30/10
Deadlift
1x8x135
1x5x225
1x3x275
1x2x315
1x1x365 (felt heavy lol)
1x1x405 PR (belt, mixed)
1x1x425 PR
1x1x445 PR PR PR PR PR PR PR
1x0x455
1x1x385

1 armed cable row strict
1x10x100
2x10x120 PR (never done)

Plus a little basketball

Comments: Went awesome, for whatever reason I knew I was going to get 445 as my max. I need to work on strength off the floor because that was the hardest part on 445, and where I stopped on 455. YES!!!!!!!!!!!!!!!!!!!!! 500 here I come

Video coming soon....

 

[Tblock1]

So happy about getting 445x1! possibly could have gotten more without the 405x1, 425x1, etc. I was going to do a set with 385 but felt too tired. My back rounded a lot but I didn't really care I just wanted the weight up. And yes, that is a paper towel taped over my left bleeding shin But I dropped a weight there, it wasn't from deadlifting lol

 

[ExtraMile]

i thought you couldnt put more than 375 on?

nice deads anyway

no offence but your deadlift form kinda sucks and your not locking out the reps, these wouldnt pass in any sort of competition.

 

[ExtraMile]

Yea I go until my knee touches, sometimes i hit my knee too hard on the ground, other times I barely dont touch the ground.

this is exactly how I do them too

 

[JDid23]

sick job bro. Also, im willing to bet if you used better form you could deadlift more than 445.

 

[Tblock1]

i thought you couldnt put more than 375 on?

nice deads anyway

no offence but your deadlift form kinda sucks and your not locking out the reps, these wouldnt pass in any sort of competition.

Yeah but if you look back at the last page I posted in bold how someone brought in 2 new 45's! I was so happy lol! Anyway to be honest I had never lifted more than 380 and so yes my form was shit, same with the 315 video. But the only rep I see that wasn't a full lockout was the 385 rep. If you pause the other reps at the top they sure look like full lockout to me. Perhaps I will video up another day with better form.

 

[the.gladiator1987]

just arch your back more thats it. dont worry about all the other shit like locking out simultaneously, thats bullshit. just make sure your lower back is not rounded. were all different shapes and sizes so were gonna deadlift different

 

[Tblock1]

Saturday 5/1/10

Split Jerk
1x3x135
1x3x155
4x3x195 PR (hard)

Power cleans
bunch of singles 135
3x0x185 (form issues)
1x1x185 (easy!)
1x1x195 (easy too!)
1x0x205 (form still not good enough)

CGBP
1x6x210 PR
1x5x210
1x5x190

explosive bench
skipped

seated db press
skipped

db rotators
skipped

reverse db flies
1x8x20's

hammer db curls
1x10x45's
1x6x45's

Comments: Split Jerk went well, too a video too Tried out some power cleans and I am starting to figure out he form, the reason it was so hard before is because I was doing this weird swinging out motion. Once I figured out it was just a high pull with a catch it was much easier. CGBP went bad, I struggled and struggled with the 6th rep second set but then dropped it on my chest, I could barely breath lol! Then on top of that I dropped a plate on my heel right after that! So I ended my workout there, as Andalite says I wasn't "in the groove." Did some reverse db flies and curls and headed home.

 

[Tblock1]

 

[JDid23]

nice job on the split jerks. relax on the cleans man. Take the weight down and learn form- you don't want to fuck yourself trying to do heavy weight

Also, you might want to consider doing them before split jerks.

 

[Tblock1]

nice job on the split jerks. relax on the cleans man. Take the weight down and learn form- you don't want to fuck yourself trying to do heavy weight

Also, you might want to consider doing them before split jerks.

Well I wasn't planning on having cleans fully in the routine, I just spur of the moment did them. I high pull 5x2x215 so 185 felt super light on cleans.

btw, the video you all have been waiting for has arrived:



Complete with god awful form on the last set, and some horrible cheat reps!

now maybe I should put some hardcore music in......

 

[the.gladiator1987]

Dude your split jerks are just like push presses, ill post my workouts in my log and look at thursdays day ill have push presses and btn military in there.

 

[Tblock1]

Dude your split jerks are just like push presses, ill post my workouts in my log and look at thursdays day ill have push presses and btn military in there.

Do you mean split jerks are like push presses or do you mean thats how you push press or what?

 

[the.gladiator1987]

Only difference is I don't hold it at the top

 

[Tblock1]

Only difference is I don't hold it at the top

Okay but push press is supposed to look like this:



So yuo were actually doing jerks. Do you do them btn?




550 btn jerk!

 

[the.gladiator1987]

I do a push press but my right leg comes in the front a little bit, so its basically still a push press

 

[Tblock1]

Monday 5/03/10

Bodyweight 195.8 pre-workout

Squat
1x5x135
1x5x185
1x3x205
1x2x245
5x3x275 PR (2:30-3:00 minute rest btw sets, 4:00 before last set)

1 handed barbell powersnatches
1x5x45
1x3x65
1x1x95 (failed 2nd)
1x1x95 ( right arm would have been considered a cheat as I used a slight press to get it up)

Pullups
1xbwx5
1x3x20
1x3x40
1x2x50
1x5x30

1 handed cable row
3x10x120 PR (perfectly strict except last reps of last set)

Comments: Squats went well, next week I will do 5x4x275 using a double progression (God I feel so fancy calling it that, thanks andalite I dropped the bet too, I'm not going to use a belt for squatting anymore. I really started getting the form down, I just need to really focus on driving up with squats. Pullups didn't go well, I tried to use this flimsy little backpack to put the weight in and it felt much harder. Tonight is bench, I want 3x3x245 so bad. Unfortunately I stalled on cgbp so that probably doesn't mean good things for 3x3x245

 

[JDid23]

shits weak tblock.

nah, really good workout bro.

 

[grubd]

Great job on the squats keep up the work.

 

[Tblock1]

Thanks jdid and grubd! I really like doing 5 heavy sets of squats much better than 1 heavy top set, I really start to get in the groove.

 

[Andalite]

Thanks jdid and grubd! I really like doing 5 heavy sets of squats much better than 1 heavy top set, I really start to get in the groove.

this same principle applies to deadlifts which is why I laugh everytime someone says only one top set is enough. Perfect practice makes perfect and you need to do more than one set to get the movement down right.

 

[Tblock1]

this same principle applies to deadlifts which is why I laugh everytime someone says only one top set is enough. Perfect practice makes perfect and you need to do more than one set to get the movement down right.

Hmm well honestly I think each person is very different, but I do know that for most lifts I have read time and time again one top set to failure is not enough unless you are extremely strong. For me though one top set of deadlifts has been enough to progress, I literally have never stalled on deadlifts, I've just had a few times where I have missed a week or 2.

 

[Tblock1]

Wednesday 5/5/10
Weight pre-workout 197 lbs (after meal)

Bench
1x1x045
1x8x135
1x6x155
1x5x185
2x3x245 PR (4:00 rest before 1st, 5:00 before others) supersetted with 3x10x5 reverse db fly
1x2x245 (would have gotten the 3rd but I hit the pegs on the rack on the 1st rep and had to do a paused bench with 245, screwing my set up
1x10x135

High pulls
1x5x135
5x3x215 PR (2:30 rest btw sets)

BB lunges
2x8x185 PR (8 reps each leg)

1 arm pushups (14 total reps, 30% increase)
1x1x both arms
2x3xboth arms PR

btn press
3x10x45

low incline db bench
1x8xheaviest db

Chest stretch
3x35x40 lbs

standing db triceps extensions
3x8xheaviest db PR

Rotator exercise
1x10x5
Comments: Got some bad shoulder pain today, maybe the heavy benching is getting to me. My shoulders just have bad flexibility and if I try to stretch them back like in btn press position they hurt. So I added some light btn press to my routine, on saturdays I wil go heavier. Also I'm going to post my current routine and see if you guys think it is too much shoulder work maybe?
Anyway bench went well though and I would have gotten that damn third set I was going to do 3x10 for incline bench but decided not too because of the shoulders.

 

[Tblock1]

Monday

Squat (Double progression= 5x3, next week =5x4 same weight, next week =5x3 10 pounds heavier)
1 hand powersnatches barbell
weighted pullups (need better progression....ideas?)
pendlay rows(3x5 single prog, add 5 pounds each week)
1 armed cable row (3x10, add 10 pounds each week for now)

Tuesday
Circuit pt

Wednesday
Bench (3x3, have stalled though so maybe something like 3x10? I kind of want to give my shoulders a break)
high pulls (double progression (5x2, next week 5x3 same week, then 5x2 next week with 10 pounds more
bb lunges (varied 8 rep per leg sets)
1 arm pushups (increase in volume and sets each week)
db low incline bench (add 1 rep per set each week)
chest stretch (add 5 secs a week per set)
standing db extension (add 1 rep per set)

Thursday
3 mile run for now, building back up to 5 (shin splints)
pt if i can

Friday
Deadlift
1 armed cable row (same as monday)
good mornings
1 handed deadlift (if I get a chance)

Saturday
Split jerk (4x3, add 5 a week for now)
btn press (just added)
cgbp (3x6, stalled need ideas)
seated db press (changing to unilateral press
explosive bench (will do with bands now)
db rotators (for shoulder health)
reverse db flies
barbell curls
hammer db curls
wrist curls

Running: Minimum 3 days a week
PT: minimum 3 days also
Grip work: 2 days a week

Comments: So the bolded areas are where I need some help for progression ideas. I also am wondering if this is too much shoulder work, ie benching 2x a week plus all the other sheet. I have the curling bolded because before I had barbell curls monday, but I am wondering if that will be overworking them to do curls 2x a week? Just not sure if Saturday is looking a little dense now...
thanks help is appreciated as always (heading out to do a 3 mile run now, fuuuuck)

 

[JDid23]

sick stuff. you mind taking a vid of your 1 arm pushups? Hope your chest feels better.

 

[Tblock1]

sick stuff. you mind taking a vid of your 1 arm pushups? Hope your chest feels better.

Hey chekc the routine post I just made Thanks but it was my shoulder not chest lol, and yeah I will take vid sometime.


I do them like this:
YouTube - one arm pushup

Haven;t tried them clse leg yet

Might want to check out this vid too:
http://www.youtube.com/watch?v=mlVYnwKRLnw

This guy is from england, like em but he only weighs 155 and is as strong as me or a little stronger on some stuff

 

[Andalite]

Hmm well honestly I think each person is very different, but I do know that for most lifts I have read time and time again one top set to failure is not enough unless you are extremely strong. For me though one top set of deadlifts has been enough to progress, I literally have never stalled on deadlifts, I've just had a few times where I have missed a week or 2.

There are hardly any powerlifters or strongmen who train deadlifts to failure. Ever. Infact, I am pretty sure that most of these guys are very adamantly against going to failure on Deadlifts because of the neurological havoc it creates.

You have never stalled on Deadlifts but we all saw your form with 455. I know you're very happy with the lift and you should be because it was a max attempt however, you have to understand that all these people who are cheering you on to NOT pay attention to what I am saying are not going to be there to nurse you back to health if you injure yourself. Also, think about this: if you get injured the only person losing out is you. Nobody else is going to miss an attempt on account of you hurting yourself. This is why I stressed the importance of you needing to rework your form. I kept it all via private message to avoid taking the wind out of your sails publicly.

You are not training one set for progression: you are training more than one set for two reasons:
1.) To perfect technique
2.) To injury-proof yourself but creating neural adaptations to the heavy weight.

 

[Tblock1]

There are hardly any powerlifters or strongmen who train deadlifts to failure. Ever. Infact, I am pretty sure that most of these guys are very adamantly against going to failure on Deadlifts because of the neurological havoc it creates.

You have never stalled on Deadlifts but we all saw your form with 455. I know you're very happy with the lift and you should be because it was a max attempt however, you have to understand that all these people who are cheering you on to NOT pay attention to what I am saying are not going to be there to nurse you back to health if you injure yourself. Also, think about this: if you get injured the only person losing out is you. Nobody else is going to miss an attempt on account of you hurting yourself. This is why I stressed the importance of you needing to rework your form. I kept it all via private message to avoid taking the wind out of your sails publicly.

You are not training one set for progression: you are training more than one set for two reasons:
1.) To perfect technique
2.) To injury-proof yourself but creating neural adaptations to the heavy weight.

I have never trained to failure on deadlifts except with the 315x15 for the challenge, and that probably wasn't quite to failure. I always do my top set ie 380x5, 1-2 reps short of failure. Imo the only thing I need to rework on my form to not be injured is:
1) arch my back more
2) stop that jerking motion on the beginning of the reps
Both of those things I don't normally do on deadlift sets, although I do tend to round my back a tiny bit even on regular sets with the belt on.

Bblazer told me to do these 2 things:
1) Tuck my ass under me more to use my legs for as long as possible
2) Get tight before the pull, something I wasn't doing (this would stop the jerking motion and the rounding of the back)

So that is what I will be working on because it makes the most sense.

 

[JDid23]

To add on to what BBlazer said, (i'm not sure if you do this or not) push through your heels to help activate your hips and glutes.

 

[the_alcatraz]

To add on to what BBlazer said, (i'm not sure if you do this or not) push through your heels to help activate your hips and glutes.

Yes!!

 

[ExtraMile]

There are hardly any powerlifters or strongmen who train deadlifts to failure. Ever. Infact, I am pretty sure that most of these guys are very adamantly against going to failure on Deadlifts because of the neurological havoc it creates.

You have never stalled on Deadlifts but we all saw your form with 455. I know you're very happy with the lift and you should be because it was a max attempt however, you have to understand that all these people who are cheering you on to NOT pay attention to what I am saying are not going to be there to nurse you back to health if you injure yourself. Also, think about this: if you get injured the only person losing out is you. Nobody else is going to miss an attempt on account of you hurting yourself. This is why I stressed the importance of you needing to rework your form. I kept it all via private message to avoid taking the wind out of your sails publicly.

You are not training one set for progression: you are training more than one set for two reasons:
1.) To perfect technique
2.) To injury-proof yourself but creating neural adaptations to the heavy weight.

no but several pro's or guys who are well heard of train with one main set of stuff, especially deads.

 

[the.gladiator1987]

Monday

Squat (Double progression= 5x3, next week =5x4 same weight, next week =5x3 10 pounds heavier)
1 hand powersnatches barbell
weighted pullups (need better progression....ideas?)

Go for total reps. I wouldnt do weighted pullups until you can do 20 on your own.

pendlay rows(3x5 single prog, add 5 pounds each week)
1 armed cable row (3x10, add 10 pounds each week for now)

Tuesday
Circuit pt

Wednesday
Bench (3x3, have stalled though so maybe something like 3x10? I kind of want to give my shoulders a break)

You can start doing negatives. Or what Im doing is heavy set 1x week, then the next week go to failure with a weight you can do 10-12 times, then repeat

high pulls (double progression (5x2, next week 5x3 same week, then 5x2 next week with 10 pounds more
bb lunges (varied 8 rep per leg sets)
1 arm pushups (increase in volume and sets each week)
db low incline bench (add 1 rep per set each week)
chest stretch (add 5 secs a week per set)
standing db extension (add 1 rep per set)

Thursday
3 mile run for now, building back up to 5 (shin splints)
pt if i can

Friday
Deadlift
1 armed cable row (same as monday)
good mornings
1 handed deadlift (if I get a chance)

Saturday
Split jerk (4x3, add 5 a week for now)
btn press (just added)

NICE!!!! I just do 5x5 and it works great

cgbp (3x6, stalled need ideas)

Do 3x6, then 1 set of 20.

seated db press (changing to unilateral press)

Awesome, good core work right here. Just see what rep range works for you since youve never done these consistently

explosive bench (will do with bands now)
db rotators (for shoulder health)
reverse db flies
barbell curls

Just do bb curls, you dont need wrist curls or db curls. Or switch between all of them ever week, but not all of them every week

hammer db curls
wrist curls

Running: Minimum 3 days a week
PT: minimum 3 days also
Grip work: 2 days a week

Comments: So the bolded areas are where I need some help for progression ideas. I also am wondering if this is too much shoulder work, ie benching 2x a week plus all the other sheet. I have the curling bolded because before I had barbell curls monday, but I am wondering if that will be overworking them to do curls 2x a week? Just not sure if Saturday is looking a little dense now...
thanks help is appreciated as always (heading out to do a 3 mile run now, fuuuuck)

Just some ideas in red

 

[Andalite]

no but several pro's or guys who are well heard of train with one main set of stuff, especially deads.

Not at all. The one thing I follow very closely is Deadlifts and nobody just does one set. They may do one set heavier than the others but the main bulk of their Deadlift training is never just one set.

One of the oldest Deadlifters - Bob Gaynor who set some 676 lbs record for the 181 weightclass at the ripe age of 67 just a month ago had been doing this since he was very young and he's been injury free for an overwhelmingly large part of his life and he has repeatedly stated in interviews that to get good at deadlifts, you have to deadlift and he has been deadlifting once a week for most of his life.

If you discount all the top Deadlifters in the world and focus on others who aren't as strong like Super Training Gym (whose videos I subscribe to) you will see that these guys Deadlift often and they do multiple sets across.

This whole aspect of doing only one set came into being because of 5x5 because Bill Starr is not very fond of the Deadlift. If you've read his book he states his dislike for Deadlifts and it makes sense from his point of view given that he is more in favor of the olympic lifts.

So I don't agree with you at all. The top dogs never did just one set (note: one set doesn't mean one heaviest set it just means one working set) to get strong. This only came into being because of 5x5.

 

[ExtraMile]

Not at all. The one thing I follow very closely is Deadlifts and nobody just does one set. They may do one set heavier than the others but the main bulk of their Deadlift training is never just one set.

One of the oldest Deadlifters - Bob Gaynor who set some 676 lbs record for the 181 weightclass at the ripe age of 67 just a month ago had been doing this since he was very young and he's been injury free for an overwhelmingly large part of his life and he has repeatedly stated in interviews that to get good at deadlifts, you have to deadlift and he has been deadlifting once a week for most of his life.

If you discount all the top Deadlifters in the world and focus on others who aren't as strong like Super Training Gym (whose videos I subscribe to) you will see that these guys Deadlift often and they do multiple sets across.

This whole aspect of doing only one set came into being because of 5x5 because Bill Starr is not very fond of the Deadlift. If you've read his book he states his dislike for Deadlifts and it makes sense from his point of view given that he is more in favor of the olympic lifts.

So I don't agree with you at all. The top dogs never did just one set (note: one set doesn't mean one heaviest set it just means one working set) to get strong. This only came into being because of 5x5.

Yeah I know they dont just do one set, but there are some who ramp up to one heavy set like the same way I did before 5/3/1. Matt Kroczaleski for example does this and so does Josh Macmillan. Wendler has done too in the past

 

[Tblock1]

Not at all. The one thing I follow very closely is Deadlifts and nobody just does one set. They may do one set heavier than the others but the main bulk of their Deadlift training is never just one set.

One of the oldest Deadlifters - Bob Gaynor who set some 676 lbs record for the 181 weightclass at the ripe age of 67 just a month ago had been doing this since he was very young and he's been injury free for an overwhelmingly large part of his life and he has repeatedly stated in interviews that to get good at deadlifts, you have to deadlift and he has been deadlifting once a week for most of his life.

If you discount all the top Deadlifters in the world and focus on others who aren't as strong like Super Training Gym (whose videos I subscribe to) you will see that these guys Deadlift often and they do multiple sets across.

This whole aspect of doing only one set came into being because of 5x5 because Bill Starr is not very fond of the Deadlift. If you've read his book he states his dislike for Deadlifts and it makes sense from his point of view given that he is more in favor of the olympic lifts.

So I don't agree with you at all. The top dogs never did just one set (note: one set doesn't mean one heaviest set it just means one working set) to get strong. This only came into being because of 5x5.

Fuck bill starr I am never doing the 5x5 ever again I'm serious how the fuck do you not like deadlifts

Thanks for the advice gladiator, I think I can get 15+ solid bodyweight reps right now, so I'm going to continue do weigted but I will add a set to failure with bodyweight everyweek.

Bob gaynor deadlift

 

[Andalite]

Yeah I know they dont just do one set, but there are some who ramp up to one heavy set like the same way I did before 5/3/1. Matt Kroczaleski for example does this and so does Josh Macmillan. Wendler has done too in the past

Yes but one set is not their only work set. They may ramp up to it but it is not ALONE.

 

[Tblock1]

Just found some cool info about kk. I was looking for his video of 440 lb triceps pushdowns but couldn't find it, it was for the triceps pushdowns thread lol.

Train 4 days in a 8-10 day period
Squat every time: light, medium, heavy, ME. He squats OLY-style, because it help deadlift more, than regular squats.
Bench and Deadlift twice.
Accessory work for deadlift - deficit pulls, hypers, reverse hypers, leg kurls.
Abs is very important for big pull. 6-8 heavy sets with bands (2 green or 1 blue).
Pull-ups. He can do 15 reps with 30kg, or 50 with his BW. Lats is also important
He doesn't use straps and wear belt only on max weights.
On every deadlift day he change main exercise (deadlift from blocks, deadlift from hang, deficit deadlift, deadlift from the floor for reps)

Here's a rough translation of an interview I found in Russian with Konstantinovs. There's some great information in it and his training is very specific. (Credit: Jurijs Gucans)

Background

He was born in 1978 in the small town of Liepaya in Latvia. Parents were normal people with no background in sports.

Started in sports at the age of six with gymnastics, and later spent a few years doing wrestling and judo. By 11 he was already quite strong and could do 42 chin-ups.

At 15 he began lifting weights at the gym, initially doing bodybuilding training, but always lifted with the intention of getting stronger. Was already 6ft tall, 160lbs, and deadlifting 475.

At 17 he started training as a powerlifter, getting most of his training and nutrition information from magazines.

Started competing in 1997 and went on to set over 100 Latvian records. He is the national champion in all 3 power lifts and has the biggest total.

In 2002 as a junior he lifted a total of 2210lbs, a world and European record at the time, and he also set a junior WR with a 860lb (360kg) deadlift.

Later that year he recorded 2295lb total in Helsinki (WPC) setting a world and European record in the bench press with 596lbs.

In 2003 in the world championships (GPC) in Austria he was the overall champion setting two world records in the deadlift: 884 followed by 897lbs.

In 2004 won the GPC "World cup" in Slovakia in the 275 class.

In 2005 he totaled 2317 in the IPF and went on to set a WR deadlifting 906 (411kg, no suit) in the 275 class, beating a record held since 1982 by 1kg.

In 2006 he focused exclusively on the deadlift and at the Latvian nationals (WPC-IPF) pulled 948 @ 275 to break his 2005 WR by 19kg (this time in a ****l DL suit) after tokens in the squat and bench press.

His main goal is to beat Andy Bolton's world record (which at the time of the interview was 971).

Training

He has recently given a lot more attention to rest and recovery which he believes is extremely important at his level so he trains more intuitively. He trains the deadlift 2x every 9-12 days, but it all depends on how he's feeling, so if he's feeling slightly fatigued he prefers to rest another day or two before deadlifting again.

His main assistance exercise is pulling off 3-4" blocks (8-10cm).

The overall volume of his deadlift training is very high, going up to 20 sets.

He splits his deadlift workouts in half with 20-30 minutes rest between them. Rest times on work sets are typically 3-5 minutes.

He trains without straps or a belt.

From a recent training session:

Deadlifts from the floor

260 x 5
350 x 5
440 x 3
530 x 1
620 x 1
705 x 1
795 x 1
860 x 4

Rest 30 minutes

Pulling off blocks

375 x 5
485 x 5
660 x 1
750 x 5
815 x 5

Hyperextensions on a 45° bench with 60kg (132lbs) for 2 sets of 20 reps

Reverse hyperextensions with 50-70kg (110-155lbs) for 2 sets of 15-20 reps

Biceps: 2 x 20

Presses: 6 x 15-25

Speed work:

5 x 5 Oly squats with knee wraps

8-10 single speed pulls from the floor with bands that add 130kg of tension to the lockout. He increments his speed work by 5kg (11lbs) each workout. His last speed pull session involved 240kg for 10 singles with 130kg of band tension.

Technique

He explains that while he pulls with a rounded back, it is only his upper back (from the chest up) that is rounded and it stays this way throughout the entire lift. It allows him to lift the maximum amount of weight for his proportions. He said he deadlifted with a straight back and more leg drive years ago but it would not allow him to lift more than 340kg (750).

The biggest influence on his deadlift training has been Ano Turtiainen of Finland, who has given him a lot of advice on his form.

Early on he took his deadlift from 340kg (750) to 390kg (860) in 7 months without increasing his body weight with his technique and training based on US methods, and reached 407kg (895) at a body weight of 118kg. This is where progress stalled and he had to look at other methods.

He now uses a combination of speed work and higher volume training with 75-90% of his max, assistance exercises, and "Westside" training methods. His current training methods have allowed him to take his deadlift to 430kg (948).

At his last competition he did not know how much he could lift but having since analyzed his performance he believes it is not his limit. He wants to go to the United States in 2007 to break the world record.

Training secrets

He explains that intra-abdominal pressure is very important and a belt should be used sparingly. He only uses it lifting maximum weights. He doesn't feel a belt adds anything to his deadlift. He feels sumo lifters benefit more from a belt and that for conventional deadlifters it's only necessary for stability and a little assistance at the start of the lift.

He doesn't use straps in training and doesn't have any problems pulling weight off the floor. In the rack he's pulled 500kg (1100lbs) and held onto it for 8 seconds.

The psychological side of lifting is of great importance to him. Before record attempts, he gets into a state of extreme mental excitation. To lift maximal weights he lifts quickly and aggressively. He puts fear out of his mind. There is no thinking of limits or barriers.

Recently he has excluded powerlifting squats from his training and only squats Olympic style which he feels is better for developing the legs and hip muscles. He also trains the posterior chain with other exercises.

Plans for the future

To break the world record in the deadlift he knows he must specialize in it but he would like to eventually return to being competitive in all three lifts and put up a big total.

He loves the sport of powerlifting and is not in it for money or glory. It is a "way of life." It gives him strength, confidence, develops character, willpower, all qualities that are necessary in everyday life.

 

[Tblock1]

BTW, I didn't get to deadlifts yesterday so I am going today and am also going to do my saturday shoulder day. I'm going to do some cool stuff with my bands and fat gripz today too

 

[ExtraMile]

Yes but one set is not their only work set. They may ramp up to it but it is not ALONE.

From Josh Macmillan's log:

DEADLIFT-
135x10
245x5
335x2
425x1
605x1
(Metal King suit on)
715x1
760x2 (15 lbs PR for a double

yeah the raw 605 will have required some effort, and so will the 715 with a suit. But the 760x2 is only the really hard set in there. Obviously when I say 1 work set I dont mean I go in do 1 or 2 warmups then hit my top weight for that day. As you saw in my log before the 5/3/1 I pyramided up to my top work set keeping the reps below 6. My heaviest warmup was usually 30-50lbs below my top weight...

lol Tcock that interview has been posted several times, its good stuff and Ill admit, he does do what andalite talks about with the high volume deads and stuff...

 

[Tblock1]

From Josh Macmillan's log:

DEADLIFT-
135x10
245x5
335x2
425x1
605x1
(Metal King suit on)
715x1
760x2 (15 lbs PR for a double

yeah the raw 605 will have required some effort, and so will the 715 with a suit. But the 760x2 is only the really hard set in there. Obviously when I say 1 work set I dont mean I go in do 1 or 2 warmups then hit my top weight for that day. As you saw in my log before the 5/3/1 I pyramided up to my top work set keeping the reps below 6. My heaviest warmup was usually 30-50lbs below my top weight...

lol Tcock that interview has been posted several times, its good stuff and Ill admit, he does do what andalite talks about with the high volume deads and stuff...

Saturday 5/8/10 (only been awake for 5 hours)
Split jerk
1x5x45
1x3x135
1x3x155
1x1x200
Just plain not feeling it today

BTN press (used fat gripz for all sets, went all the way down till the bar rested on my traps for each rep)
1x10x45
1x5x75
1x3x95
1x0x125 (just not enough flexibility to get into powerful position)
3x5x95 PR (never done heavy)

cgbp
1x5x95
1x5x135
1x1x225 PR
1x1x245 PR
1x0x255 no go
1x5x215 PR
1x5x135 (2 doubled bands added)

explosive bench
1x5x135 (2 bands added, not doubled)

fat grip deadlift (db over)
1x1x135
1x1x225
1x1x245
1x0x275
1x1x255 PR
1x0x225 (amazing how tired my grip got)

unilateral press
right 1x6x2nd heavy
1x3x2nd heavy left

reverse db flies
3x8x20's PR

hammer db curls
1x3x45's

Comments: Horrible workout. I got up at 10:00 and decided to go at 2:30 cause I missed deadlifts yesterday and got the BRILLIANT idea to do my saturday shoulder workout at 2:30 and my deadlift workout later that same day. Not smart I usually have been awake at least 12 hours before workouts so my engine is fully running. I didn't feel ready at all but went anyway, right away I knew split jerks would be bad, they are extremlely mental and went bad right away. BTN press was fun though, I am way weaker btn but mostly the main problem was my flexibility was so bad. However it is already gettign better. CGBP went well though, probably could have gotten 255 earlier. Scariest shit happended though, I put the bands on and the rack didn't have any weight on it so the whole thing tipped over and hit into the mirror, I thought the whole thing was going to shatter. Shoulder started hurting so I cut explosive bench short. Then unilateral press strained an old tendon injury in my left bicep, so I stopped that. Then the injury hurt during hammer curls, so I stopped them. I basically sort of ached all over too. Glad I started btn press though, hopefully it will help my shoulders

Lessons:
1) Don't go to a workout when you don't feel ready and go later in the day
2) Correct imbalances
3)MAKE SURE THE RACK IS WEIGHTED BEFORE USING BANDS!

 

[miked8c]

Damn thats a long workout, no wonder you felt so drained.

 

[Tblock1]

Damn thats a long workout, no wonder you felt so drained.

Yeah it actually just looks long it didn't take that long, right around an hour.

 

[Tblock1]

Sunday 5/9/10

Deadlift
1x5x135
1x3x225
1x3x275
1x3x295
1x2x345 (mixed grip from here on)
1x5x385 PR (mixed grip, HUGE PR cause I didn't wear a belt)

Deficit deads
1x2x345
1x1x315
tired

Comments: Alright first off thanks a ton andalite and bblazer for the deadlift form corrections, especially bblazer for the simple words of advice and andalite for all of your videos. I had never thought they would actually be useful to me, I just enjoyed watching them but the main thing is in every deadlift video I saw how you lowered your ass right before the lift which I wasn't doing. I had planned on trying some beltless deadlifting but I accientally forgot my belt and I am so glad! The set literally felt SO much easier when I got my ass down and tightend up, before I was jerking the weight up using it to tighten me. Seriously 385x5 felt like cake I held it for a couple seconds at the top of the last rep. All I did was brace myself super hard and get my ass down and my back didn't round at all. I'm sure I am probably 20+ pounds stronger just from getting my legs more involved in the action On the bad side the guy who loaned those 2 45's to the gym took them back, and my gym closed for 2 weeks so I will have to use another gym. Fuck....

 

[the.gladiator1987]

I need to try DL's with my ass down, just a little though. I cant go down like a squat but I can stay on my heels and lower my ass a little more. Ill have to drop dwn to 365 though

 

[Andalite]

This is why the Deadlift is an awesome lift. It is so simple that you HAVE to fit the movement to the guidelines I gave you. If you try to pull with still legs, you will be limited at some point. If you try to squat the bar up, you will be limited once again. One way or another, for adequate progress and injury prevention you are going to HAVE to follow the right movement pattern

 

[Tblock1]

This is why the Deadlift is an awesome lift. It is so simple that you HAVE to fit the movement to the guidelines I gave you. If you try to pull with still legs, you will be limited at some point. If you try to squat the bar up, you will be limited once again. One way or another, for adequate progress and injury prevention you are going to HAVE to follow the right movement pattern

Yeah it helped so much just getting a little lower it stopped the back rounding instantly. In my video I noticed I got my feet set up and everything but then I just looked straight up and didn't get my legs down hardly at all. This time I did a squat down to just above parallel, got tight, then started the rep by pulling with all my might and using the legs.

 

[Tblock1]

Thursday 5/13/10

Bench
1x10x45
1x5x135
1x5x185
1x2x225
1x3x245
4x2x245 PR
2x5x135 (paused military bench)

High pulls
5x2x225 PR

1 armed pushups
1x5xboth arms PR
1x2xboth arms

low incline db bench (10 degrees or so higher than before)
3x5x80's PR

Chest stretch
3x30 secx35's

standing db extension single arm
did some reps but left arm hurt a little so I stopped

cardio: 10 minutes ellyptical average heart rate 185, 191 at end

Comments: I'm gonna be at a new gym for a few weeks. I missed a few workouts because:
1) Transitioning gyms and my parents didn't want to pay $25 for 3 weeks lol
2) Sprained my ankle
3) bicep and finger injuries (mild but I wanted to rest them)

So yeah the new gym is sick though, db's go to 125+ and there are at least 30 45's. Lol at first I didn't see a place to deadlift and was freaking out but then the guy said I could take the bar off the squat rack and do it. Bench felt a little heavy at first cause I haven't lifted in a little while but I got warmed up. I didn't have a spotter and it wasn't like the rack at my other gym so I didn't do 3x3x250 will do that next week. High pulls were great as usual, love the double progressions!!!!!!!!!!!!!!!

 

[Tblock1]

id that each dumbell or both together?

You're talking about the fatgrip deadlifts right? Those were done with a barbell, the "db over"refers to "double overhand" grip sorry if that wasn't clear You know what the fat gripz are right

FAT GRIPZ|FATGRIPZ|FAT GRIPS - The Ultimate Arm Builder!

deadlifting double over with them is super hard lol!

 

[Tblock1]

Jdid: I remember before you asked me to video my 1 armed pushups but I am at a new gym for a few weeks with way more people so I proly won't video anything for a while, but I may get to video them at home. Just wanted to let you know I hadn't forgotten

Btw, you guys can let me know if you want to see any more lifts videoed up too will be happy to do it

 

[JDid23]

np tblock. enjoy having more weights at your new gym

 

[ExtraMile]

you bought plat?

 

[JDid23]

you bought plat?

no... i think someone gave it to me for a week maybe

Thanks to whoever did it's much appreciated!!

 

[Tblock1]

no... i think someone gave it to me for a week maybe

Thanks to whoever did it's much appreciated!!

lol you have twice the karma power em has now

Gonna have to workout earlier than usual from now on because the new gym closes at 4:00 on weekends and I am working now.....oh well Going to be deadlifting and doing my shoulder workout today.

 

[ExtraMile]

my gym closes at 1.00 on weekends! fucking sucks!

 

[Tblock1]

my gym closes at 1.00 on weekends! fucking sucks!

Luckily my regular gym (wil be back there starting June) is open 5:30 am -11 pm everyday! I love deadlifting later Friday's, best time ever. I'm feeling pumped for my workout today though, so hopefully it will go well

 

[Tblock1]

Saturday 5/15/10
only been up for 4 hours, but still a great workout

Deadlift
1x5x135
1x5x225
1x3x275
1x3x315
1x1x365
6 min rest....
1x4x395

DB row (all pr's cause I've never done heavy)
1x5x85
1x5x95
1x5x105 (not as strict, too heavy for left)

hanging leg raise
1x10 (eeeaaaaassay)

power ab machine (raises)
3x12x10 lb weight PR

(looked something like this
Best Fitness BFVK10 Vertical Knee Raise Model BFVK10
basically hanging leg raises but not hanging lol)

cgbp
1x5x135
1x5x155
1x3x185
1x5x220 PR (not hard)

paused double banded cgbp
3x5x135 (explosive reps)

Great workout! Deadlifts did not go the best, I got a little cocky and added 10 pounds to last time and tried to do it beltless. The main problem is I'm used to having a mirror all the way down so I can see my feet this one didn't go that far and I was leaning foward way too much. I feel like my back rounded a little but as I went over it again I think just my upper back rounded a lot. The leg raises thing was sick I finally found a use for the jump rope lol I tied a 10 pounds plate around my ankles. Gladiator weren't you the one always bragging about your hanging leg raises lol! Banded cgbp was awesome, I paused each rep so I didn't use any momentum and it should have been around 225 pounds at lockout. I think these will really help my lockouts. Will do the rest of shoulders tomorrow, I almost shit my pants at the thought of doing split jerk after deadlifts lol! Split jerk and deadlifts are the two hardest exercises I do for sure....

 

[JDid23]

gd job. don't complain about 4 hours- i lift after 2-3 hours of being awake on Sundays

 

[Tblock1]

gd job. don't complain about 4 hours- i lift after 2-3 hours of being awake on Sundays

Yeah but trust me especially with deadlifts once you get into the high 300's for reps everything changes. You need way more rest between sets, you need to be mentally ready, etc. And even 500's for reps isn't that strong, but I bet once you get there everything will change there too lol! The weirdest thing was my strongest grip was always left over right under until recently when my deadlift started improving faster, then suddenly that grip felt awkward and the oppsite felt way better.

 

[Tblock1]

Well I have been sick so I will do squats and maybe shoulders tomorrow, my workout schedule has been so fucked recently, I also haven't run in like 2 weeks cause of my sprained ankle