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Prince of Pull

ExtraMile said:
Lol at tblock asking about bodyweights, secretly hinting at the fact he's lighter and was/is stronger

dude mike weighs 200ish he said on the other page
Click to expand...

not why haha I've always know he's heavier theres nothing to say. I was actually wondering because I wanted to know what a bodyweight press would be for him. If he gets some big gains on the press he could do bodyweight in not much time at all....
 
I still weight 200. I think I can shell out some solid gains to give myself a BW press in a couple of months.


Good Story:

So tonight my friend dragged my other friend and I to a Muy Thai class that he attends every Monday. The reason I say "dragged" is because at my current level of fitness I know I shouldn't be able to last in one of those classes. I love wrestling, I am actually very good at it, despite never playing in HS. Its just that I didn't really want to go to class where people would try to teach all this stuff, and I wouldn't even use it again because this would be the only time I would attend the class.

So anyways my bud and I end up going, and we do all the drills and stuff, I get gassed pretty quick. Just punching my partners mitts got me tired after a short bit.

Then we move on to grappling, and the friend I went with(not the one who invited me) and I are partners, so of course we half assing the drills and bitching about how we should not have gone and how we don't want to hurt ourselves for next year doing stupid stuff we don't care about.

So the instructor of the class comes over and starts showing my partner and I the drill because we were obviously screwing it up.
He looked about 190, in decent shape, but not impressive by any means. I was much more bulky looking, however he was probably about late 20's early 30's.

He gets on top of me and, using me as an example, shows my friend how to pin someone down so that they can't slide out from under you. He then proceeds to mount me from this position, so now he is sitting on my sternum/stomach area.

He goes "Now try to get out"...

I test his weight on my stomach, not too heavy, I have very strong hips and I am confident I can get him off balance with a hip thrust from the bottom, and from there get into a more favorable position. I was under the impression that he would just be surprised and choke me out right after, I didn't think I would actually stand achance against someone who practiced Muy Thai as an instructor.

So I do the hip thrust, as expected he was not prepared for my strength so he loses his stability. I twist under him so he is sitting more on my side than my stomach. I then bring my leg up from behind him, over his head and into his chest, I think my flexibility also surprised him. I used my leg to pry him off me putting him onto his back by my side. I quickly scramble to get into his guard, so that I am in between his legs and he is on his back.

My friend has this "wtf is going on" expression on his face.

I pin the dude's leg to that mat and shimmy my leg over his pinned leg so that I am halfway to fully mounting him. I have very little submission experience beside the rear naked choke and the general knowledge of how to move limbs into awkward positions to inflict pain.

I pin my chest to his chest and go for the hail Mary. I use both my arms to position his right arm into a chicken wing position so that I am bringing his elbow toward my feet and pushing his wrist towards our heads. I immediately can tell I am on to something and push the position. He taps..

By now some of the kids stopped their drills and were just watching. The instructor goes "Do you do MMA", I just say "I wrestle a bit".

He gets up and goes to grab some water and my friend is just like "Are you serious". Like we were on the fence about going to the class, but since I beat the instructor and personally have little to no martial arts experience it would be kind of worthless to stay. To be fair the dude was not in the best of shape, I felt much stronger than him. However I would assume his technique should have made up for that.

My friend said that is basically looked like I was just muscling the guy around, and that is really all it was.

The moral of this story is, you guessed it, SQUATS. The hip drive, and being able to move my body around under his without difficulty is attributed to the solid core, ass and hip strength I have developed from squatting with heavy weight.

I assure you this story is 100% true, and I no I am coming across as a cocky btch, but... whatever. I feel pretty damn strong right now haha.
 
thats pretty sick it is amazing how far raw strength and aggression can take you even in a match with someone far more trained than you
 
Tblock1 said:
thats pretty sick it is amazing how far raw strength and aggression can take you even in a match with someone far more trained than you
Click to expand...

That is really all it was. Like I was winded the whole workout and everyone else was fine. However in order to have that cardio, those people had to sacrifice some muscle. You cant do martial arts every night while staying weightlifting strong, its definitely a trade off. I think if the fight did not start on the ground where I had an advantage there may have been a different outcome. He would have tired me out much quicker.
 
moya said:
hey, us lightweights can have some pretty damn amazing cardio to strength ratios....
Click to expand...

yeah thats true I've always tried to stay no heavier than 190 or so because after that you get some solid strength gains but you really lose the cardio.

Do you do much cardio moya?

And mike if he was able to hold you off for a while in a legit fight and tire you out then he could have you. But if you went straight in with all your force right in the beginning I wouldnt be surprised if that alone would win the fight for you
 
Don't get me wrong. I have a legitimate respect for the lightweight than can move serious weight. Its impressive.

However that kind of strength does not translate as well into a fight. A 150 lbs. guy who can lift the same numbers as a 200lbs. guy does not have the same level as functional strength IMO as the 200lbs. guy.

Like I had troubling wrestling this kid during the school year who weighed about 240. I could outlift him in everything by ALOT, however he could still out muscle me. There is this raw strength that you get as you gain weight that does not necessarily carry over to your weightlifting numbers, but is definitely noticeable in other things.

Ghetto would always preach about this crap, wish he was here...
 
miked8c said:
Don't get me wrong. I have a legitimate respect for the lightweight than can move serious weight. Its impressive.

However that kind of strength does not translate as well into a fight. A 150 lbs. guy who can lift the same numbers as a 200lbs. guy does not have the same level as functional strength IMO as the 200lbs. guy.

Like I had troubling wrestling this kid during the school year who weighed about 240. I could outlift him in everything by ALOT, however he could still out muscle me. There is this raw strength that you get as you gain weight that does not necessarily carry over to your weightlifting numbers, but is definitely noticeable in other things.

Ghetto would always preach about this crap, wish he was here...
Click to expand...

...that is absolutely correct i will admit... the small guy can get stronger lift-wise... but when smothered with a big guys bodyweight there is a major disadvantage...

i do zero cardio in the gym... ...though im on my feet 10-12hrs a day, 5 days a week moving at a 'HIIT' -type pace at work... moving and lifting... that is my cardio... so yes... a shitload... too much...
 
Moral of the story, don't attempt to teach grappling when you practice a stand-up art.

Good story, I'm anxious to practice some BJJ again now that my strength is much better. Used to be a pain in the ass tossing people around,now it shouldn't be so bad since the bodyweight of most will be very sub-maximal...
 
Bench Press

265x10x3

Felt easier than last week almost, I think I even used less rest, Finished all ten sets in about 13 minutes.

DB Chest Press
75x10
75x9
60x9

Left shoulder has been bothering me, I think it is time to start doing shoulder drills before the gym.
 
My max was about 315 on the nose when I started this program.

I did 250 for my first week of this. So whatever percent 250 is of 315.
 
bro, DO THE SHOULDER DRILLS!!!! i'm obviously not nearly as strong as you are, but if i could go back in time 8 months, i'd be doing preworkout shoulder stretching every workout.
 
It actually felt a lot better today.

School starts in a couple of weeks. I am done dead lifting until school, and will be squatting twice a week instead.
 
Squat

135x3
185x3
225x3
275x3
315x3
365x3
410x5
405x2
315x8

A little more back than I would have liked on 410, this was morning workout so I did not have as much food in me as I would have liked. Nevertheless, awesome.



Didn't even do assistance, the squats were already putting to the point of puke. I hung from the chin up bar and did some pull ups. For the decompression, that is about it.
 
Yeah man shit is going great right now. I really wanted to start peaking before I got back into school where I am really planning on taking it to another level.

Next on the chopping block:

Squat
405x6

Bench
270x10x3

OHP
165x5 (tomorrow hopefully)



Small goals people, small goals.
 
miked8c said:
Yeah man shit is going great right now. I really wanted to start peaking before I got back into school where I am really planning on taking it to another level.

Next on the chopping block:

Squat
405x6

Bench
270x10x3

OHP
165x5 (tomorrow hopefully)



Small goals people, small goals.
Click to expand...

you can say that again seeing as how I got 165x5 about a week ago
 
OHP

155x3
165x5
160x3
150x5
145x4

165 was definitely tougher than I would I have liked I think I will stick with repping 165 for next workout also instead of going up in weight.

Sick of my effin gym. I just noticed today that on the mirror in front of the deadlift platform there is a sign that reads "This gym is a chalk free zone". Good thing I have no more planned deadlift workouts till the school year, where I will be lifting at school.

Rant:

Another thing, I effin hate people. Like 95% of the people at my gym are miserable bitches who don't even want to be there, its like what is the point of even going if your going to half ass it?

Fat women and men alike sit on the seated treadmills and push the pedals a whopping negative 5 mph, while watching the TV that is attached to the treadmill keyboard thing. Absolutely no intensity. Then I am sure they go and tell people how they can't lose weight even though they do and hour and a half of "cardio" every morning.

I also despise how people walk with absolutely no sense of URGENCY. Like if you saw me walking in the gym you would see I always have a destination, my walking is simply a means to get me to either the locker room or the next weight area I need to go to
as fast as possible without running.

I'll be walking faster than most of the people in that god forsaken place run, only to get stuck behind some stupid cunt. It will be a middle aged woman/man who will be looking around the gym in bewilderment like they are sightseeing the Grand Canyon. They clearly have no purpose or plan, no urgency or desire to be where they need to be. Meanwhile I am behind them practically stepping on their heels, hoping they turn around, see me, and effin move so I get on with my stuff.

And on the off chance they do turn around and see me, they will move, and then make a face at one of their friends, as if to say "Whats his problem?".

God forbid someone is actually in the gym who has a desire to do what he/she needs to do to have a good workout. The gym is the last place anyone should be walking around clueless, there is simply no excuse. You can go to the gym whenever you want, so you have no excuse to not have a plan before you go. Otherwise you are wasting your time, and the time of others.

Don't even get me started on the men lockeroom. There are guys walking around ass naked clutching a towel in one hand, but for some reason do not think to put it around there waist. Thinking that everyone wants to check out their cock.

They'll walk to there urinals and stand their pissing, ass naked. No decency.

I have been on a hockey team, I'm used to being in locker rooms with other naked dudes, no homo. But seriously, don't make an effin production out of it, shower, dry off, and change. No putzing around like a doosh ass naked.

Wouldn't be surprised if I walk into the locker room and saw this:

lemon party - a game of bingo gone horribly wrong
 
There is a deadlift platform but no chalk is allowed...then why is there a deadlift platform? At least the PF I went to didn't pretent to accomodate real lifters.
 
The thing is I know that it the flyer was just recently put up, and it was literally directed at me. I am the only one who rocks the chalk.

The platform is in a corner at the end of the gym, I don't see how the chalk is a big deal.
 
yeah the last rep of 165x5 was a real slow grinder for me it was a definite 5 rep max. And I agree I generally look pretty relaxed when I'm in the gym but the second I do my sets its all intensity. I hate seeing people just doing sets way below their limit and clearly not even straining at any weights or cardio and wondering why they arent getting results. Their bodies have become so efficient at their same workout everytime it doesnt need any new muscle fibers or heart capacity
 
165 was definitely my max too. The last rep my back was arching to the point where it almost became an incline press haha.
 
miked8c said:
165 was definitely my max too. The last rep my back was arching to the point where it almost became an incline press haha.
Click to expand...

same haha whenever those grinders happen I rack the weight and it feels like the main thing that is tired is my core and back haha!
 
lweaver said:
I've been doing OHP without much of an arch...no wonder Im not moving any weight...
Click to expand...

It's not really arching that helps me so much as squeezing the bar as hard as I can and really concentrating on pushing upwards with my core not upper body. Take a huge breath squeeze your core as hard as possible and think of literally heaving the weight up with your back and core

This made a huge difference in my ohp vs before trying to use mainly my shoulders to get it up
 
Bench

7x3x267.5
1x267.5

So I came in to this feeling strong as a bear, I was killing the weight today. And then on my 6th set I felt an upper back injury that I suffered from my military press day a few days ago. I did the seventh set and it felt even worse, it was making my right side significantly weaker. I really wanted to finish all 10 sets because I knew I had the strength.

I could tell by the 8th set however that I would seriously hurt myself if I continued. So I did one final rep and left, I will use the same weight again next week if I am healed up.

Read my other thread to hear about the injury in more detail.


Sucksss...
 
Squat

135x5
185x3
225x3
275x3
315x3
365x3
405x6
405x2
315x10

Wow, lubed up, threw on a rubber, and raped this squat day.

Unfortunately I felt like I was going to puke after 315x10, might have been my hardest squat set ever. I had to wait ten minutes before doing my chins just because I felt sick after the last set of squats.
 
Yeah, upper back on the right shoulder-blade.

As long as I am not rowing or benching I think I can get away with it.

I actually did three sets of pull ups today after squatting and I felt absolutely from my back.

I think I can count my lucky stars I didn't seriously hurt myself on this, so i will try to bench again in a week and military press in a few days.

405x10 would be beast.
 
Dude by the time you could get 405x10.......405x20 wouldnt be that far down the road. Now that would be monster......
 
wouldn't be that far down the road?? 405x10 is fucking good enough, but 405x20 is adding 100% of the reps from 405x10 lol
 
haha well remember when you do a 20 rep set you should be using your 10-12 rep max you know the breathing squats thing? You should try 315x20 sometime mike that would be sick :D
 
Your right T-Block, breathing squats are a little different then normal squats.

I could do 315x20 I think, if I did I would definitely take a video of it.
 
OH Press

167.5x5
165x4
160x5
160x2
150x3

Really wanted to keep my working sets above 160. Really solid progression on these, had the micro plates make an appearance. Love those bad boys.

Barbell Row(Rest the weight between each rep)

185x5
185x3
165x8
165/6

Never liked barbell rows, they always felt awkward to me. However I read they provide a great foundation for the bench press. They felt great today that fore sure. Will be incorporating these much more often.
 
Great job Mike on the OHP's. I am striving to break 160. Watching this thread is motivating bro. I will get there. Tweaked the upper back yesterday, kinda like the chicken wing thing you talked about, doing OHP at 145 but thanks again for the motivation bro. I am coming.LOL
 
Hey man that is the point of having a log. We are all on the same team here and should be motivating one another.

My back felt fine today, I took 2 Alleve before I lifted. Hopefully I will be straight for benching in a few days.
 
sweet pressing man thats a lot of good heavy reps. I'm curious what would you guestimate your 1 rep max at right now? I really want to attempt a bodyweight press before the end of summer and since I got 165x5 it seems I should be able to do 185x1 but its always hard to say with ohp
 
I got 185 during the school year for 1. It was a rough rep. If I had to be real with myself I would say about 190 for right now.
 
So Irene killed my power for the last few days:


Wednesday:

Bench

10x3x267.5

Did the whole thing in about 13 minutes. Had not been to the gym for 3 days before this bench day so the benching motion did not feel as fresh as I would have liked.

Thursday:

Squat

415x1

So sore from benching yesterday, my traps were smoked, FROM BENCHING. I literally could not shrug my traps enough when the 415 was resting on them, so it started hurting the bone since the muscle couldn't support the weight,

I am going in tomorrow to hit this weight for five, I know I can once my upper body is able to support it.


On a side note I guess its a good sign that my traps hurt from benching, Wendler would be proud.
 
Squats

135x3
185x3
225x3
275x3
315x3
365x2
415x5
415x1
315x10

My traps were still sore from my bench day and seeing as I did a single of 415 yesterday complete with all the warm up sets I was not COMPLETELY fresh today, but close to it.

420x5 is up next.
 
Maybe in the next few weeks I will shoot for 450. Once I get back to the school gym, as for right now I want to get 425x5.
 
Thanks man, luckily I am using heavy enough weight so that I can add 5lbs. per week and my body can barely tell it is heavier.

I honestly am about to turn my squat day into a 5x5 as I am essentially doing that anyways but with the addition of a ballbusting set of 315 at the end.

All roads lead to the 5x5.
 
Overhead Press
135x5
155x3
170x5
165x5
160x5

170 did not feel difficult as hell. Had to switch barbells during my warm up sets because every single bar at the Y is bent like a banana, so friggen annoying. They need to upgrade their crap, seriously.

Barbell Rows

190x5
190x5
155x6
135x10

One thing I don't like about rows is I can't tell if I am cheating too much. Like how strict should I be on these, obviously I cant stay still as a statue when doing heavier weights. However how much back movement is too much. I am at a 45 degree angle and I always raise my back just a little bit to get some explosiveness on these.

Weighted Dips
90x6
90x7
90x4
 
Nice job on the OHP...

Your form should be fine, I usually start closer to a ninety degree angle and when I'm rowing heavier it's almost a 45...as long as you're rowing and it's fucking hard I think you're all right.
 
For bent rows I bend all the way over to just above parrallel and use no hip explosion.

If you're really exploding and your body moves an inch or two then fine, but I've never understood why people jerk the weight up my extending the hips. It's just like bouncing a benchpress IMO
 
lweaver said:
Nice job on the OHP...

Your form should be fine, I usually start closer to a ninety degree angle and when I'm rowing heavier it's almost a 45...as long as you're rowing and it's fucking hard I think you're all right.
Click to expand...

I think I might just go with that theory. I can kind of gauge how much cheat is too much. Like today I did not feel like I was cheating on these, they were good solid reps.

On lower weights I touch the bar to my sternum at the top of the reps. However I can't really row the weight up that high once it gets heavier.

Do you guys touch your sternum(or any part of your torso) when doing BB Rows?
 
nothing wrong with a little "cheating" on rows. However try to keep it the same week to week because you could think you are progressing but it reality you are just cheating a little better
 
I know man.


Haha I said I hate rows for a reason, I know they are good for me but I really like exercises like the bench and deadlift. Where you either get the weight up or you don't.
 
Know what you mean though that's one of the reasons I squat from a box.

As for rows, I don't care if I'm cheating. If I'm rowing a 110-120 lb DB, maintaining solid posture but using a little body language in the last stretch, well then fuck the skinny guy rowing 50's if he has something to say about it...all I know is my deads are climbing and my damn shirts don't fit right.
 
Squats

135x5
185x3
225x3
275x3
315x3
365x3
405x1
420x4

Kind of had too narrow of a stance on these, could have gotten 5 if I had not screwed up my stance at the beginning.

Check the vid I posted on my squats, should be further down the weightlifting section.
 
Deadlifted for the first time in 2 months today

135x5
225x3
275x3
315x3
365x2
405x1
455x2

SLDLs
275x10
275x8
275x6

Could have done more on 455 but I did not want to sacrifice form.

So guys why the hell am I stronger at dead lifting now than when I was doing a dead lifting program. I just felt so fresh today, no back problems at all.

I think I might deadlift every other week, that might be what works for me, because when I deadlift once a week my back just feel chronically fatigued. Any thoughts guys?
 
miked8c said:
455x2
Click to expand...
nice


miked8c said:
So guys why the hell am I stronger at dead lifting now than when I was doing a dead lifting program. I just felt so fresh today, no back problems at all.
Click to expand...

sounds like you were grinding yourself into the ground with the high volume DL program, now you had chance to recovery and come back fresh you could put maximum intensity into it.

you also pushed your squat up quite a bit lately... thats gotta help your pulling


miked8c said:
I think I might deadlift every other week,
Click to expand...
Yeah I've also been thinking of taking every 3rd week off from deadlifts too, and on that week just hitting some extra hamstring work on leg day.
 
Supercompensation doesn't necessarily occur within one week for more experienced lifters. Fatigue doesn't necessarily dissipate within one week. So it could be that you were pulling each week in an accumulated fatigued state or it could be that you may not even have completely supercompensated until 1 month (or more or less) after you stopped doing the deadlifting program.

Also, as EM said, increasing your squat will drive your deadlift up as well.
 
Here is what I will do from now on I think

Week 1

Mon Squat
Tues Bench
Wed
Thurs Deadlift
Fri OHP

Week 2

Mon Squat
Tues Bench
Wed off
Thurs Weighted Chins/ row movements
Friday OHP

Alternate every week.

I feel like the squats will be hitting my legs enough on the weeks that i do not deadlift.

Any thoughts guys? Would you think squatting the day before the bench would screw me?
 
lol deadlifting doesnt work the lats in the way that rowing does. You want rowing in there to counter benching, help your deadlift, and strengthen your "platform" for benching. I havent done them in forever personally but I'm about to add them back.

But yeah more advanced lifters often deadlift only 1-2 times a month. When I have taken breaks before (this summer was a little too long though) I have come back stronger and feeling so refreshed to pull. Also you were getting your squat up big time so that helped I'm sure
 
All I know is I could not get 455 for three when I was DL'n once a week. However if I wanted to push myself I could have had it for four yesterday.

I guess it is time to start rowing hard.
 
OHP

155x3
175x4
165x2
155x5

Final rep of 175 was the hardest rep of my life on the military press.

Bad news guys...

It turns out the bars at the Y do not weigh 45lbs. I realize this because lifting at school where the usey real OLY bars the weight seems heavier.

It was obvious today when I was OHPressing that the weight is normal here, and actually lighter at the Y. I should have known...
 
yeah thats typical man many gym's bars weigh about 40 pounds. Nice lifting though you could be at a bodyweight military press in not too long....
 
OHP

135x5
155x4
180x4
170x4
160x5
145x5
135x2

Smoked my shoulders on these. I can definitely hit 185x3 which is sick. For some reason I just felt like a manimal today.


Switching back to front squats, also going to switch from cross arm grip to a clean grip.

My goal for front squats: 340x3
 
Dam Mike. Nice job bro! I am stuck at a measly 145 on OHP deloaded once already and am back there now hoping to break that plateau. Sick work bro.
 
Military Presses are a very mental lift. You need to manhandle the bar once you unrack it and really give it a solid heave upward. No trying to isolate the shoulders, just get that effin bar above your head without using your legs to cheat. Grip the bar hard.

This can make a 10 lbs. difference in the lift.
 
miked8c said:
Military Presses are a very mental lift. You need to manhandle the bar once you unrack it and really give it a solid heave upward. No trying to isolate the shoulders, just get that effin bar above your head without using your legs to cheat. Grip the bar hard.

This can make a 10 lbs. difference in the lift.
Click to expand...

Thanks for the tip. I will give this a shot when it comes back around monday bro.
 
Havn't been posting lately but I have been hitting the gym.

Floor Press
135x5
185x3
205x3
225x5
245x3
260x3
275x5
280x3

Great stuff here, had my ring finger on the smooth circle of the bar. Hoping for 300x3 next week. That would be beast mode. Glad to be floor pressing again.

I think the heavy squatting and military pressing is really paying dividends.

DB Skull Crushers
45x7
40x8

Back Supported Row
315x8
295x8
285x8
275x4

Really got a burn on these bad boys.
 
Back Squat:

135x5
185x5
225x4
275x5
315x5
365x5
405x3

I have been messing with my routine and due to the running I have had to been doing for PT and having over a week since my last squat day.



Front Squat

315x2 (Clean Grip)

I might try to switch over to clean grip on these, it will allow me to get the weight closer to being over my center of gravity.

(A+B) Alternate

Here is my new routine (I am switching to DL every other week):

Week A

Monday Bench
Tuesday Back Squat
Wednesday Off
Thursday Bench/OHP
Friday DL

Week B

Monday Bench
Tuesday Back Squat
Wednesday Off
Thursday Bench/OHP
Friday Front Sqat

Can't get away with doing legs once a week on the weeks I don't. DL
 
Dave Tate program for Bench days 1+2. I am doing an OHP on Bench day 2 because I don't want to stop OHP'n even though it isn't in the program.

DL day I will Doing SLDLs and Rowing movements

Front Squat day will be pull up routines and rowing. On top of 3+ work sets of the front squat of course.


Back squat day will be a ball buster for me.
 
Speed Bench
185x8x3

Solid stuff, pissed that the bar i was using didnt have the proper knurlings so I couldn't get my hand placement spot on.

3 Board Press
285x3
295x3

Really need to figure out a way to secure the board on my chest, as of right now what I do is put it under my shirt and tuck in my shirt. However I sweat like a greased monkey in the gym so its not too stable. I think I'm just going to have my spotter hold it to my chest next time so I can focus on the actual press, and not trying to balance a board on my chest while benching.
 
Never tried any of this myself but I guess some people use velcro or a band or a bungee cord or perhaps you could cut the bottom section off of a tight white tshirt off and use that. Depends what you have access to.

Maybe even some small diameter rope or twine, loop it around your back and then tie a knot over it while you lay there.

And lol at the greased monkey comment
 
cant you get a spotter to hold it?

or you could buy a belt, like the sort you put around your waist, and tighten it around your chest with the board on
 
Thanks guys, I think I'll just have my boy spot me on these and hold it down.

I go to my school gym and I don't feel like drawing that much attention to myself. Call me what you want haha..
 
I agree having the spotter hold it is probably the best idea if they are competent.

I wouldn't worry too much about calling attention to yourself when you're benching ~300 lbs for reps. Most of the people in there are probably going to be at least glancing at you from time to time, given the weight you're moving. And it's not as if you're performing antics just to draw attention from people.

You're probably stronger than 95% of the people in there. About the only thing they can be saying (even in their heads) is:
"Wow look at that clown who's twice as strong as me benching ~3 plates with text books on his chest and a bungee cord around him. What a bitch!!"
 
I know, I know man. I just don't want to be that meathead. I did draw stares today so that did make it bareable.


BTW, 465x3 Dealift tomorrow. Lets see how that goes.
 
Deadlift

415x2
465x1

Blacked out at the top of 465, locked it out though, almost fell backwards on my heels though. Hardest DL rep of my life, and I was supposed to hit this for 3.

-Didn't get good sleep last night because I took adderall to study for an exam.
- my legs were still sore from squatting on tuesday and running on wednesday.
- The thing with me and running is that I weigh 205 and am only 5'9, my legs are meatsticks. When I run it is normally my legs that give out, not so much my cardio. Hopefully I get used to it so that it does not effect my workouts.


SLDL

275x10,9,7
 
Floor Press
185x5
205x3
225x3
245x3
265x3
280x1
295x3
225x9

Wow, remarkable improvement on the floor press. Every time I do this program I get stronger and stronger, loving it.
 
Squat Day:

410x2
315x7
275x7

Wtf, its like my squat is regressing at the same rate as if I was gaining strength. Ever since I came back to school, here is the past three weeks.

Week 1
420x2

Week 2
405x3

week 3
410x2

I am slowly getting weaker. Front squats start this friday, hopefully shit corrects itself.






On another note. I registered for a power lifting meet.

RPS Power Challenge on October 22nd.

I will be completing at 198, something tells me I will run show since I am in the teen division.
 
I wouldn't be too concerned yet. The weight is basically fluctuating within 2.5%. Could just be good and bad days. If you get stuck around 410 for ~3 more weeks, you may consider deloading or changing the exercise or rep range/volume/frequency slightly.
 
yeah did you start running when school started? That could have quite an affect on your squat strength. Kill it at that powerlifting meet that is awesome! I would definitely practice some singles and paused benches too
 
You have good strength genetics, you should do well at powerlifting. What are you aiming for this meet? Something like 405-315-460? That would be pretty sick for your first meet...
 
Honestly I am aiming much higher. I am thinking 440-330-480

Here are some things to consider before you say my expectations are too high.

- I will be using a belt, I have not trained with a belt for about 6 months
- I will be on a jack3d, something I also haven't used for about 3 months
- I will be using wrist wraps for bench
- I usually squat way below parallel (close to ATG) in training, going to parallel will be a significantly reduced ROM for me.
- I will be insanely motivated having a crowd of people watch me lift, this will be by far the biggest factor to consider. I am talking huge adrenaline rush.

My last bench sesh I floor pressed 295x3 which puts my training regular bench at about 315x2-3. Combing wrist wraps and jack3d I think I could 1RM 330.


Guys I am so pumped to be able to do this, seriously like I finally get to put my strength to use in something other than maxing out the bench in front of 5 of my friends.

I think I can win this meet for my division, I will be competing at the top of my weight and age class. I know very few teens who lift like I do at my body weight.

I weighed 198.8 this past Sunday morning, however I think my weight will continue to drop with the running I have been doing. This is why I am not to worried about losing my squat strength, I am getting lighter and its going to be tough, near impossible, to make weight gains on squats whilst losing BW.


What are the requirements for each lift in terms of form?

Do I only need to worry about breaking parallel on squats? Or do I also need to practice good form on the way up?

What about bench? How long will I need to pause?

Is there anything I need to watch out for on dead lift other than the lockout?
 
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