Heh yeah I'm with ya, I'd pop in read a few replies and want to respond with a 'WTF is this shit' before just laughing and saying screw it, not worth the energy. that dude Farley totally fits that description... I think he just likes feeling like the lord of the noobs because he's made it a little farther than all the other parrots.
No doubt about that, but I'll still try to give you a run!
squatting is HUGE especially for a 190lber, probably your best lift right there. Don't know as much about powerlifting routines as you guys but it looks good to me. what's the squat workout look like on the one before the deadlift day? BTW I've seen good things out of the Coan program for people on here, but I never really looked more into though. Wondering if I should give that a try next. 600lb deadlift is one of my major lifting goals right now too, but not by effin February though! lol
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Thread: BombDonald's Powerlifting Log
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09-29-2010, 04:18 PM #31
- Join Date: Aug 2006
- Location: Leesburg, Virginia, United States
- Age: 42
- Posts: 13,704
- Rep Power: 72866
Return of the Mack?
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10-01-2010, 04:17 AM #32
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
Yeah squatting is definitely my best lift right now. I just got the right build for the lift (long torso, midget femurs).
And for any lurking idiots that are doubting squat depth, here is a competition video from last February in which I got a 220kg (485) raw squat at 181. I look small in that video due to my puny arms and calves, bahahaha:
Right now I am focused on gaining weight and putting up a big squat at 198, after my disaster of a meet cutting back down to 181 in August.
The squat day before deadlifts will still be heavy, but I might have to lessen the intensity a bit as I get further into the program and start pulling doubles in the mid-500s. I am going to wait until after this upcoming competition to start the Ed Coan program, since I just realized it is only 4 weeks out. Might do a little Smolov Jr for benching during the Ed Coan program, then am seriously contemplating doing a full out Smolov for my squat and making a run at the raw 198 USAPL squat record (573).
Maybe we should run the Ed Coan program at the same time, you know, to compare how we are doing. Our deadlifts are pretty similar.Last edited by BombDonald; 10-01-2010 at 04:33 AM.
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10-01-2010, 06:36 AM #33
- Join Date: Aug 2006
- Location: Leesburg, Virginia, United States
- Age: 42
- Posts: 13,704
- Rep Power: 72866
Yeah just what I need, watching a 22 year old run the same program as me while totally kicking my ass!
Not a bad idea though, and it would be good timing too. Since I'm finishing up the Ortmayer routine right now, I'm going to take a few weeks of backing off the killer deadlifting volume and work on some singles and deficits for a bit, but then I want to jump back into something shortly after. You got a link to the Coan program so I can take a longer look at it?
573 raw squat would be freakin awesome!Return of the Mack?
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10-01-2010, 04:36 PM #34
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10-01-2010, 04:43 PM #35
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
Friday, October 1st, 3:15pm
1. Squat
455x1
495x1 (Ties PR, and wasn't even much of a grind)
455x3
*awesome
2A. Bench Press
315x3
295x5
275x8
*this all around was terribly difficult. I had a lot of volume this week
2B. Chins
80x3
60x5
40x8
*surprisingly good today. Tried out a buddy's chinning belt and thought it was the most comfortable thing in the world, might have to buy one
3. Smith Machine Calf Raises
270x10-8-6-6-6
*pretty easy, time to move up the weight or reps
4A. JM Press
185x10-8-6
4B. EZ Bar Curls
95x10-8-6
Solid workout. Gonna deadlift tomorrow, but not going to start the Ed Coan program until November. Probably going to switch to Monday-Thursday-Saturday though, and start working out in the mornings after work, possibly. Heard there are some weightlifting chicks that hang out in the weight room earlier in the day. My kind of women lol.
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10-02-2010, 02:19 PM #36
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
Saturday, October 2nd, 12:30pm
1. Deadlift
405x1-1-1-1-1 (speed reps)
495x1
545x1
2. Rack Pulls (knee level)
545x3
3. Good Mornings
135x15
185x10
225x6
4. SUPER Decline Sit-ups
BWTx10-10-10
5. One-arm DB Wrist Curls
30x15
40x10
50x6
Gonna have a sore lower back and sore abs tomorrow.
A guy in my gym that deadlifted 573 (and almost nailed 600 at raw nationals) as a light 181 swears by those Super Decline Sit-ups, so I am going give start incorporating them, along with Good Mornings. Gotta get that core strength up, as I feel it is my weak link with deadlifting right now.
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10-03-2010, 01:32 PM #37
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
Sunday, October 3rd
Honesty not as sore as I thought I would be, just really tired. Had to move a ton of pallets (a LOT more than normal, the people I work with suck) and stock 24 packs of water all night. Not all that heavy, but with a tired lower back and having no cardio that crap gets difficult, ha.
Gotta do some homework today. Tomorrow is squat/bench, per usual. Whether it is heavy or not depends on how my lower back feels when I wake up tomorrow.
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10-04-2010, 03:24 PM #38
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
Monday, October 4th, 2:30pm
1. Squat
475x2
505x0 (why I attempted it I don't know)
2A. Bench Press
275x8
225x15
2B. Chins
40x8
BWTx15
3. Super Decline Sit-ups
BWTx15
20x3 (SEVERELY misjudged how much I thought I could handle. lol)
Ugh. Squatting heavy 2x and Deadlifting 1x in a 4 day period is not a good idea. Trust me. This was a terrible workout.
Got two days of homework, studying, and work in front of me. Glad I am not scheduled to lift until Thursday.
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10-04-2010, 05:39 PM #39
- Join Date: Aug 2006
- Location: Leesburg, Virginia, United States
- Age: 42
- Posts: 13,704
- Rep Power: 72866
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10-04-2010, 06:07 PM #40
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
I think the only reason I ran into trouble was because of the transition. The last 4 days looked like this:
Friday- Heavy Squat
Saturday- Heavy Deadlift (and lower back work I wasn't used to)
Sunday- Rest
Monday- Heavy Squat
I won't be working out on Fridays at all from now on, and I don't think I will have a problem recovering from a heavy squat session on Thursdays.
Gonna try to keep the Monday-Thursday-Saturday schedule for now and see how it goes.
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10-04-2010, 06:12 PM #41
- Join Date: Aug 2006
- Location: Leesburg, Virginia, United States
- Age: 42
- Posts: 13,704
- Rep Power: 72866
Gotcha.. yeah I would figure going back to back days like that would be next to impossible on the lower back.
Personally I know I need at least two days of recovery between heavy deadlift and squat days as when I tried only having one day off inbetween it ended up kicking my ass... but then again, I'm an old man and you're just hitting your prime so you shouldn't have a problems.Return of the Mack?
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10-05-2010, 11:02 AM #42
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10-07-2010, 06:52 AM #43
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
135 - I could easily squat it for a warm-up when I started lifting, but I had fairly strong legs from years of wrestling and cross country
225 - Didn't take too long, did a 5x5 with this weight in 2007 a few months after starting lifting. That killed me though.
315 - Think I nailed that around spring of 2008. Still wasn't too big on power training. Hit 365 by the end of 2008, then injured my knee really bad the spring of 2009.
405 - Took about 2-3 months of squatting 3x week in the fall when I started up squatting again about 4 months after my knee injury.
495 - Got that for the first time in January of 2010 by squatting 3x week consistently (and going from weighing 170-185)
585 - Gonna hit this at USAPL Raw Nationals next summer as a big, ripped 198
My weights really skyrocked from being persistant and patient. I never pushed any of the 3x weekly sessions too hard, just made a point to get a slight improvement wherever I could.
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10-07-2010, 06:53 AM #44
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10-08-2010, 02:04 AM #45
- Join Date: Aug 2005
- Location: Queensland, Australia
- Age: 39
- Posts: 381
- Rep Power: 230
Hey mate been meaning to ask you, have you sorta based your workouts on the texas method? or is it just your own thing from years of lifting experience? I'm currently doing a hypertrophy type split but want to switch back to a strength one some time in the near future to get my squat, bench and chins back up to some respectable weights.
Second place is the first loser.
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10-08-2010, 06:26 PM #46
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
I have looked at the Texas method but never have based my workouts off of it. I know it has squats/bench/deadlift as does mine, but pretty much every strength program has those exercises or a variation of them.
It really is just a matter of personal preference for me. I don't think something like a standard upper/lower split would effect me much differently.
Switching to my current split I hope will get me out of the rut I have been in with the full-body MWF routine, which had squat/bench/chins everyday. I did get quite a bit of strength off that program but it just got hard to recover from.
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10-08-2010, 06:31 PM #47
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
Thursday, October 7th 3:45pm
1. Squat
455x1
495x1
475x2 (failed 3)
405x5 (more as punishment for not getting 475x2, had to unload/load/unload all the weights back, lol)
2A. Bench Press
315x2 (wasn't feeling it so I dropped down the weight and more or less practiced form)
275x6-5-4-3-3-3-3-3
2B. Chins
40x6-5-4-3-3-3-3-3
That was a lot of sets. Deadlifts on saturday.
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10-09-2010, 12:23 PM #48
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
Saturday, October 9th, 11:45am
1. Deadlift
405x1-1-1 (no belt, focused on speed)
495x1
545x1
565x0 (couldn't lock it out)
495x3
2. Good Mornings
135x15
185x10
225x6
3A. JM Press
185x15
205x10
225x6
3B. EZ Bar Curls
95x15
115x10-6 (really sloppy)
4. Standing Calf Raises
180x15
270x10
320x6-6-6 (gonna keep the weight here for a while and focus on form)
5. Super Decline Sit-ups (hands on chest)
BWTx15
20x10
30x6
Solid workout. Next Saturday will be my last heavy deadlift day before my meet. Probably do 545x1-1-1 or something like that. If anyone couldn't tell, I really like 15-10-6.
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10-11-2010, 03:53 PM #49
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
Monday, October 11th, 1:45pm
1. Squat
455x1
495x0 (leaned too far forward)
585x just walked it out to see how it felt. It felt heavy.
475x0 (my back was gone. Deadlifts last Saturday messed me up something good)
2A. Bench Press
315x3
295x5
275x8
225x15
2B. Chins
80x3
60x5
40x8
BWTx15
3. Standing Calf Raises
180x20-20-20 (ouch)
4. Super Decline Sit-ups
BWTx20
Squats REALLY sucked, but benching felt really good. Hopefully Thursday will be a better day for squatting.
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10-12-2010, 09:20 PM #50
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10-13-2010, 06:53 AM #51
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10-14-2010, 10:27 AM #52
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
Thursday, October 14th, 10:15am
1. Squat
475x2
505x0 (2nd time I have missed it, this is frustrating)
455x3
405x5
2A. Bench Press
275x2 (long pauses)
315x2
330x1 PR
335x0 (bad idea, lol)
225x16
2B. Chins
80x2
90x1 PR
100x1 PR
BWTx16
3. Deadlifts
135x pulled a lot of singles trying some dumb techniques
4. Super Decline Sit-ups
BWTx21
Strange workout, but I can't be disappointed after PRing in two lifts. Something has to change with squats, I am just messing up far too often. I have no interest in progressing past 100 for chins; I am just going to try to start repping it. It is the biggest DB in my gym and I don't like chinning with plates.
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10-15-2010, 01:28 PM #53
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
Friday, October 15th, 12:00pm
1A. JM Press
185x15
205x10
225x6
1B. EZ bar Curls
75x15
95x10
115x6 (sloppyish, but not bad)
2A. Rope Push-downs
65x15-10-6
2B. Seated DB Curls
25x15-10-6
(no rest between those sets, good pump, last set of 6 really hurt on both)
Wasn't going to lift today, but I was bored and I figured I could help my buddy during his bench session. Don't have to do arms tomorrow I guess.
Oh, and I have consumed only 2 quarts of egg nog thus far.
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10-17-2010, 06:10 AM #54
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
Saturday, October 16th, 12:30pm
1. Sumo Deadlifts
315x a bunch
405x a few
495x1
(no straps or chalk)
2. Deadlifts
495x1
545x1 (FAST)
565x0 (WTF)
405x3-3-3-3-3 (VERY FAST)
3. Super Decline Sit-ups
BWTX15
20x10
30x6
Decent workout. Lower back has been exhausted lately so I am omitting Good Mornings until the meet. Can't wait to start trying some more sumo deadlifts after the meet. My problem with them before is that using straps was simply messing me up since my conventional and sumo set-ups are different.
Decided I am going to make one last plunge down to 181 for the meet since I could grab the Junior Squat & Total records before I turn 23 in December. Was 191.5 when I got home from work this morning, so it shouldn't be impossible. Looking to total around 1430 at the meet hopefully.
Attempts will be planned out sometime this week as I gotta put some thought into my strategy.
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10-18-2010, 03:02 PM #55
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
Monday, October 18th, 2:30pm
1. Squat
475x3 (DESTROYED IT. MIGHT HAVE BEEN GOOD FOR 1-2 MORE)
2A. Bench Press
315x4-3-3
225x15 (probably not necessary)
2B. Chins
80x4-3-3
BWTx15
REALLY solid workout for not eating a ton right now. Thursday will still be pretty heavy and next week will just be form work and cutting.
Weight was 191 after work this morning.
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10-18-2010, 03:08 PM #56
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
Thinking about something like this for the meet:
Squat 474-507(JR)-518(JR)
-2nd attempt will depend on my energy after cutting. I want to hit at least 507, but it might wait until my 3rd attempt. Squatting could end up feeling really weird with my belt fitting differently from the weight loss.
Bench Press 319-331(336?)-342
-Competition benches/bars makes benching a lot easier for me, so I don't see this as unreasonable. My training is done on really skinny benches which makes it hard to be stable.
Deadlift 551(540?)-562-573
-This is up in the air. Pretty sure I could nail 551 pretty easy as an opener, but might drop it down just in case. Just a little worried about hitting 562 since I have missed 565 so much in training lately, and had 2 failed attempts at 568 in my meet in august.
Being conservative and just counting my 2nd attempts would put me at a 1400 total or so, which would be the Junior Record for USAPL. 3rd attempt total would be 1433.
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10-18-2010, 06:05 PM #57
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10-18-2010, 07:00 PM #58
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
It's the 30th. Making weight by this saturday would really suck, lol.
I am gonna be eating a lot of tuna and cottage cheese this week (get down to 187ish), probably carb up a bit over MY weekend (Th-F), then drop most of my carbs and hopefully not weigh more than 184-185 the day before when I throw my sweat suit on.
This is really going to suck, haha.
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10-19-2010, 05:51 AM #59
- Join Date: Aug 2006
- Location: Leesburg, Virginia, United States
- Age: 42
- Posts: 13,704
- Rep Power: 72866
Yeah doesn't sound like too much fun. Though you used to wrestle, right? So cutting weight shouldn't be as much of a challenge for you as it would be for people not used to it.
I was reading over the Coan Program link you sent me, and yeah think I'll leave that for you powerlifter types to do, haha. At least for right now, anyway. Looks pretty f'in brutal, especially after coming off of the Ort routine. Maybe I'll look at it down the road though.Return of the Mack?
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10-19-2010, 01:31 PM #60
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22178
Yeah it shouldn't be too bad, though IMO there is a difference between cutting for a "blood and guts" sport like wrestling and cutting for a performance based sport.
No worries on the Coan routine. I can't wait to give it a try. After this meet I got 14 weeks or so until my next, so I think I am going to put it in there.
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