Nice work on the squat and you got a PR. After trying the bands do you think you may have lost some strength at the bottom of the squat? Do you think the reverse band squat would give better carryover for geared lifting?
Thanks ezy. It was a small PR but ill take it. I may have lost a bit of strength at the bottom, not sure really. Im not going to fret over it... after some hard squat work gets put in I should be able to up that number more. The reverse band I think is still great, but probably shouldnt be used as a main ME exercise for weeks consecutively.
Quote:
Originally Posted by mjw8204
Joey, that tooks some balls to make a second attempt at 415 after the miss. Looked brutal, too. Good job, man.
Quote:
Originally Posted by LSU1
way to tough it out joey, well done
gotta watch those knees coming in like that on the rep but its always gonna look crazy on a true max effort lift
Quote:
Originally Posted by mjw8204
Watching that second video, had I not known ahead of time that he got the rep, I would have been scared for him seeing the knees come in like that. It would have been easy and probably understandable for someone to panic and just bail on the lift. That took some guts for him to finish it out like that.
Thanks guys. That 2nd rep definitely took everything, heh. I did not realize how ugly it really was until I saw the video. I saw my knees go in and was like ughhhh cant let that happen. The nationals is only about 6 full training weeks away, so I have enough time to work on the form, and put some work in with paused squats and get back in the groove of squats.
Tomorrow ill be working up to a 500 DL just to see how heavy that feels. At my competition 500 was my opener and was no problem. We are starting some new stuff monday and ill be preparing for the competition.
Nice man, i guess it must of given you an extra boost knowing that Scott was behind you to catch you if you fell lol.
That took guts man, i like these kind of videos
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"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
sumo pulls from a 3 inch elevation-decided to pull 75% of what i pulled last week from this height. i'm going to work my way up through the percentages slowly as to allow my chest to fully heal. today was a great session.
135x10
225x10
315x6
405x5
475x5x3
speed deads against bands with a 2 inch deficit
225x3x8- here's a vid of our sweet setup. these are awesome. we will be doing these every week. there actually pretty therapeutic. they stretch everything out after the heavier pulls. http://www.youtube.com/watch?v=MRTNm8YKUfc
seated military press
0x10
135x10
205x6
265x6,8,8- 20lbs over last week
close grip pulldowns
120x10
200x10
240x10
one arm dumbell preacher curls- vertical side
35x10
50x10
65x10x3
Seated Calf Raises *Paused Top & Bottom
10x3 plates
12x3 p
14x3 p
20x3 p *no pauses
Well, the plan was to work up to 500 to see where I was at on deadlifts. 500 went up slow, so im a bit under what I was at the competition. With days like these though, I think itll come back fast.
Ate a bunch the last couple days and chinese food today and weight is still holding onto 228-230.
i changed a few things around tonight because of some pain from the chest injury.
i had planned to do my full ROM set after my main ME movement but i've moved it to first. i did this for a couple of reasons. firstly, i want to hit the full ROM when i'm fresh and it prefatigued my chest so that my triceps had to work harder on the floor press.
full ROM bench- touch and go. i can't get into a good arch right now so the sets are pretty much flat backed
0x10
135x10
225x10
315x6
405x5-left a couple in the tank. each week i'll add a rep or two to this. this is approximately 80% of my max right now.
floor press-paused 80% 5x5- at least that is what it was supposed to be. bringing the weight down was fine but the pause hurt my chest some. after the first set i dropped back to 315 and shot for 10 reps on each set.
405x2-stopped because it hurt
315x10,10,8,7
superset-dips, close grip bench and rope pushdowns
i did three rotations of this. got the pump and felt the burn.
seated calf raises
a bunch for a bunch.
pretty happy with today. even though the chest is still giving me trouble, it coming along quickly.
Seated Calf Raises *Paused Top N Bottom
6x3 plates
6x3.5 p
6x4 p
6x4.5 p
4x5 p
10x3 p / 20x2 p *dropset
Ok starting point on 225 I suppose. Should be adding reps to that hopefully. Floor press was good, I may jump to 225 next week to see if I can manage 4-5's with that. That tricep circuit was pretty painful. I had to r/p a few sets as they got harder to get all my reps.
great training session tonight. i've decided that the only way my chest is going to totally heal up is to start light and each week gradually add more weight. tonight was light and it allowed me to really feel the movements and get my form spot on.
paused squats on pins
0x10
135x10
225x3
315x3
405x3x5
zercher squats off of pins
225x8x3
walking lunges
50lb bar x 2 laps, 4 laps, 6 laps
standing calf raise
stack x8x5
feel'n really good. can't wait to pull on saturday.
great training session tonight. i've decided that the only way my chest is going to totally heal up is to start light and each week gradually add more weight. tonight was light and it allowed me to really feel the movements and get my form spot on.
paused squats on pins
0x10
135x10
225x3
315x3
405x3x5
zercher squats off of pins
225x8x3
walking lunges
50lb bar x 2 laps, 4 laps, 6 laps
standing calf raise
stack x8x5
feel'n really good. can't wait to pull on saturday.
Do you use any pads or sh!t on those zercher squats? They hurt like a bitch when i do em.
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had an okay bench session. it's weird, my chest injury doesn't really bother me when i deadlift or squat but once i try to arch during the bench or pulling myself up off the bench, it gets aggrevated again. I went light again tonight. Next monday my parents are going to be here so i'll take the week off from benching. hopefully that will get it healed all the way up.
anyway.. this is what i did tonight.
bench full ROM
0x10
135x10
225x10
275x6
315x4
365x3
405x5
floor press-long pause at bottom
365x5x3
close grip speed bench against minibands
135x6
185x6
225x6
Just though I would give an update. Ever since moving in with my girlfriend training at 5:30pm has been rough. I get off work at 2 every day and and live an hour+ away from work now. Ive decided to stop training with scott and dave so I can get to the gym after work and be home by 4ish.
I dont think ill be posting my training now, atleast for a while. Ive just been kind of burnt out anyway on it. Training my change a bit atleast for a little while. Ill still be doing powerlifting stuff for lower body. As for upper body though I may be focusing on just getting bigger and adding more mass. Im sure ill get stronger while doing so, just not in the same way. I think adding a lot of mass to my upper body frame will in the long run be very helpful to powerlifting anyway. I still have a strong desire for powerlifting... I definitely get off on deadlifting heavy, lol. I just feel like I need a little break for now. I think the waiting around til late training was just burning me out some. Its hard to feel pumped up to lift after wasting like 3 hours, lol. Im in no way directing that toward scott or dave since I know they cant train any earlier, and scott has done a lot to help me out. I just dont want to keep going like that and start not wanting to lift.
Anyway, I appreciate everyone who followed a long with my journal... I will still follow some journals on here I just dont feel like keeping one of my own for now.
Its hard to feel pumped up to lift after wasting like 3 hours.
I know that feeling. I also get off around 2-3 each day and immediately go to the gym, if I went home first and just hung around I know I wouldn't have the same motivation to hit the gym later in the evening.
Where the hell did you move too? Anyway good luck with anything, most of us are still around so don't feel like you have to give up entirely on this place. Hey Scott can you at least keep posting workouts and vids?
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RIP Jim Johnson...2009 EAGLES season dedicated to one of the best
Sorry to hear you won't be keeping your journal. I understand though, and I know you and I have talked it about over PM before. Hope you'll still drop by my journal and say hello from time to time.
I know that feeling. I also get off around 2-3 each day and immediately go to the gym, if I went home first and just hung around I know I wouldn't have the same motivation to hit the gym later in the evening.
Where the hell did you move too? Anyway good luck with anything, most of us are still around so don't feel like you have to give up entirely on this place. Hey Scott can you at least keep posting workouts and vids?
Well blunt, if I lived closer it wouldnt be quite so bad, but I dont really wanna drive all the way home, then shortly after i get there drive back. I live in woodbridge now, over where 95 and Rt 1 intersect. Its right by where the new Wegman went in. Its a real nice area, not like the rest of woodbridge, heh.
Quote:
Originally Posted by LSU1
do what you need to do man, good luck
maintaining a solid relationship with your girl is more important than anything else anyway.
rawelite, hope you keep posting man
Quote:
Originally Posted by mjw8204
Sorry to hear you won't be keeping your journal. I understand though, and I know you and I have talked it about over PM before. Hope you'll still drop by my journal and say hello from time to time.
That's a heck of a commute to work.
Thanks guys. I may keep start journaling again soon but for now ill just stick to my pen and paper journal. Ill definitely still be following some journals though.
Yeah, the commute sucks, ive been looking for other jobs closer to where I live now, but its really hard to find other work right now. Living together is going really well so far though.
i'm sure it was a tough decision for Joey. Hopefully he will stick with it and get stronger. I'll be check'n in on him to make sure he ain't sand bagg'n.
If you guys want, I'll still post my training and vids up here and answer questions if there is a desire for that.
today i figured something out. I have really short legs. I know.. i could have asked anyone and they could have told me that. But as it pertains to deadlifting i didnt' realize how having short legs really affects my choices of deadlift variaitons.
I've always liked doing elevated pulls but lately my lower back has been taking a beating and my bar speed has started to slow. Today for example 585 on an elevation was pretty damn slow. Plus i was feeling it in my lower back more than usual. Then it came to me... even at a relatively low elevation my quads and hips aren't activated at all. they are already in a flexed position. I'm basically using all lower back to finish the lift.
This realization was later reinforced when i moved to deficit pulls against minibands. even in a fatigued state the bar was so much ligher and moved so much faster off the floor. the reason for this is because in a deficit, i can get the hips down and the quads into the lift. I can pull MORE from a deficit than i can from an elevation. how crazy is that. But i guess it's not really that crazy. since my quads and hips are initiating the movement, I have more power and speed off the floor and then the weight just pops up. I videoed my vary last set of deficit pulls today. i was extremely fatigued and the bar tension caught up but it still felt easier than the elevated pulls when i was fresh. so to end my rant here, I'm dropping all elevated pulls and am going to concentrate on pulling heavy from the floor and lower.
-this is a 2 inch deficit and it really doesn't look low at all for me. i could still go with more of a deficit before i round my lower back. plus my lower back feels awesome after pulling from a deficit. i'm all backwards.
one arm lateral raises
30x8
40x8
50x8
60x8
70x8
that's it for today. i can't wait to put my new found knowledge to good use in my next training cycle.
Pretty cool stuff scott. So you dont think elevated pulls have much carryover to your deadlift?
Your form is pretty awesome in a deficit... mine is terrible when I get that low though, lol.
i think that they had their place. but they have taken their toll on my lower back. it's constantly in a fatigued state. i'm just going to switch it up for awhile.
mine is good because i'm pulling sumo and i'm short. the exact reason why my elevated deads suck. my next four week cycle is going to center around reverse band pulls and heavier deficit pulls.
Havent gotten to start lifting consistently yet. I just got back from 6 days away in california. Grandmother passed away. It was a nice funeral and good to see all my family.
Going to start getting back at it tomorrow with some deadlifting.
Edit: Oh, I did go to the gym once while in california, and just did upper body stuff with my brother.. and some leg presses. I did DB bench and got 5x110's, which is a pretty good PR for me.
Hammer-Strength Leg Curls
12x2 plates
12x2 p
12x2 p
Seated Calf Raises *Paused Top & Bottom
12x2.75 plates
12x2.75 p
12x2.75 p
20x2.75 p *not paused
Decline Situps
3 Sets
Ok, so I know I said I was going to stop posting my training, but that was like an entire week ago! lol. I think I was just feeling burnt out and tired for some reason. I was away for about 5 days so I only got to the gym once during that time... and hit a PR on DB Bench (5x110) and im feeling much more refreshed now.
The trap bar deads felt good today. The PR would be expected though, since I havent done them in a few months. Still, the last time I did them I could only do a slight amount more than my normal deadlift, so pulling 530 today was a good sign I think. My strength is down a bit on pulling, but thats to be expected considering the last 2 months ive only pulled a couple times, and ive dropped bodyweight. The squatting wasnt that hard, but it kills my legs doing them that way... going to keep upping that weight every week. I think im going to stick with trap bar deads for the next 3 weeks, doing some heavy triples etc, then maybe pull another single on the last week. Then I will start back doing some regular deadlifting.
Going to start getting back to some heavy pulling, but I think im going to keep away from any heavy powerlifting squats for now. Im going to stick with the oly style squatting, maybe start trying front squats again, etc. I want to push my deadlift and it basically comes down to that I just dont feel like trying to push my squat.
I really want to just keep trying to get bigger on my upper body, so im going to be lifting 4 days I think. Ill probably do chest on monday, upper/middle back on tuesday, deadlift on thursday, and probably some more RE leg stuff/shoulders/biceps on saturday. Im still going to bench heavy, but im not going to go all out that often, so I can push myself with everything I do on chest/tri day.
Good job, man.
Ill definitely still be following some journals though.
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