Path to 1700 at 198 Raw/Natty

[csday924]

In the past I picked the number that I pulled at my last meet. Not the best plan. This time I picked a number that I thought I was currently at using my bar in my garage. I also picked a number to end with that I thought I could realistically hit using my own equipment (stiff bar). My past runs have always gone really well and I've always improved my deadlift. My jumps have looked like this: 545-600, 600-622, 622-633(633 was cake 650 was doable that meet), 633-650(650 was real fast and 660 was realistic that meet). I would say 30lbs is a realistic number to increase your dead with Coan/Phillipi. The only complaint that I have with that program is that weeks 5-10 have no deloads built in and the weight just goes up and up. I'm spreading the 10 weeks out over about 16 weeks with deloads thrown into those last 5 weeks.

Cool, thanks for the info. Just starting my first run and am hoping it goes well.

[zmcdole]

ME bench today.

BENCH
365 x 1

3 BOARD PRESS
405 x 1
455 x 1
480 x 1
500 x 1 PR
225 x 20 (no boards)

[martin_mathers]

that is just sick....strong christmas eve benching!

[zmcdole]

that is just sick....strong christmas eve benching!

thanks man I was pretty excited to feel that weight.

[Liftamulti]

Sick. Tell that duder to get off the bar tho.

Merry Christmas!

[zmcdole]

Deadlifted today and did some light box squatting to work on my form.

DEADLIFTS
555 x 2 pretty fast
455 x 3 x 4 really happy with the speed and form on these

BOX SQUATS
275 x 2-4 reps x several sets.
I started out with a SSB and chains, but honestly to me I wasn't doing myself any good with that bar. My form is great with that bar. However, my form breaks down with a real bar. So I decided that I needed to be using a real bar that I would actually squat with on the platform. I'm trying not to fret too much about it, but it really bugs me that my form is where it's at. I don't know how it got where it is. A few months ago everything was awesome and my #'s showed it. Oh well. I'll get it.

[dtaps24]

quick question since I'm about to do my maiden voyage with C/P and was waffling between doing a CAT routine versus 5/3/1. Which would you suggest?

[zmcdole]

quick question since I'm about to do my maiden voyage with C/P and was waffling between doing a CAT routine versus 5/3/1. Which would you suggest?

I've had good success with CAT routines, but I've never done 5/3/1. So I say it's up to you.

[zmcdole]

I used my bands today for some DE bench.

DE BENCH
185 + average bands (270 at the top I think, I had to choke them once so that there was tension all the way through the ROM)
9 sets of 3 with alternating grips

LYING INCLINE REVERSE DB FLIES (single arm)
5 sets of 10 each arm

SEATED DB LATERAL RAISES
3 sets of 10 x 30lbs
2 sets of 15 x 22lbs

[Doollas]

What does it mean when you choke a band down?

[Limitless7]

In on 5 star thread. Very strong lifting man. Will be following your log closely seeing as we are the same height and I intend to get up to 198 class in the future. (subbed)

[zmcdole]

What does it mean when you choke a band down?

Instead of just looping it around the bottom of the squat rack once, you have to loop it again so that the band maintains tension throughout the entire motion of my press. I'm not even sure if I did it the correct way, but now I'm not sure if you're trolling me.

[Doollas]

lol not trolling. Take a pic next time if you can. I got new bands for xmas so I'm going to start using them more, but my gym is not conducive to easy setting up.

[zmcdole]

In on 5 star thread. Very strong lifting man. Will be following your log closely seeing as we are the same height and I intend to get up to 198 class in the future. (subbed)

glad to have you along.

[zmcdole]

lol not trolling. Take a pic next time if you can. I got new bands for xmas so I'm going to start using them more, but my gym is not conducive to easy setting up.

Ok I'll try and do a vid and maybe someone can tell me if I'm doing it correctly.

[zmcdole]

Here's an attempt at showing you how to "choke" a band:

[Doollas]

lol I like the vid. I get what you're saying. Does doing that even help you get tension through the lift?...it still looks like it might be loose, unless you were on lower pins.

[Kent.White]

What I do is attach both ends to the bar and let the middle go around a heavy dumbbell on the floor. It seems you could do the same thing with the bar on the rack. Put one end on the bar and then stretch it around the pin and back to the bar. Now, the band tension would be a lot more. In fact, it may be double but you would have constant tension on the bar at all times.

[zmcdole]

lol I like the vid. I get what you're saying. Does doing that even help you get tension through the lift?...it still looks like it might be loose, unless you were on lower pins.

It gets tighter every time you choke it. I was just using the safety bar as a place to put the band so I could get a vid. When I bench with those bands I attach them at the floor on the bottom of the squat rack.

[zmcdole]

What I do is attach both ends to the bar and let the middle go around a heavy dumbbell on the floor. It seems you could do the same thing with the bar on the rack. Put one end on the bar and then stretch it around the pin and back to the bar. Now, the band tension would be a lot more. In fact, it may be double but you would have constant tension on the bar at all times.

yes that would work if you're just using one band. I was using two bands one on each end of the bar.

[Kent.White]

I do that with one band on each side. Next time I do band pressing I will take a picture to show you how I do it.

[zmcdole]

I was looking forward to today's squat workout and I usually have a good workout when I'm excited to go in and do work even if I've been struggling with a lift.

WARMUPS ON BOX
OFF BOX
405 x 1
495 x 1

BACK ON BOX
395 x 2 x 7

GHRS
bw + 25 x 8 x 3
bw x 10



As long as I'm sitting back I'm fine. I don't feel that strong out of the hole right now, but I know I will gain confidence in a few weeks and really start to see my squat take off. I'm gonna keep my stance a little wider, stay on the box for another week or two and get my new stance and form cemented in my brain. After that I will squat 600 raw in April.

[csday924]

Slow and easy, the form looks great, I squated 495 today too lol.

[arian11]

Dude your lifts are beastly. How long did it take you to build this kind of strength? I'm at a 1100 total after 1 year of powerlifting.

[zmcdole]

Dude your lifts are beastly. How long did it take you to build this kind of strength? I'm at a 1100 total after 1 year of powerlifting.

thanks dude. I've been competing for a year and a half. I've done 5 meets. I've trained consistently for 10 years or so now because of high school and college football. Genetically, I'm pretty blessed though I guess because of my height and leverages. It's weird though because I was a really good athlete in high school and college and neither my mom or dad were exceptional athletes although my dad did play college baseball. I LOVE seeing how strong I can get so I think that's the thing that has gotten me the farthest. If you love it, you'll do well. Sorry for the long post, but I just like to share what's on my mind sometimes.

[arian11]

thanks dude. I've been competing for a year and a half. I've done 5 meets. I've trained consistently for 10 years or so now because of high school and college football. Genetically, I'm pretty blessed though I guess because of my height and leverages. It's weird though because I was a really good athlete in high school and college and neither my mom or dad were exceptional athletes although my dad did play college baseball. I LOVE seeing how strong I can get so I think that's the thing that has gotten me the farthest. If you love it, you'll do well. Sorry for the long post, but I just like to share what's on my mind sometimes.

Yea I've been lifting since high school but I was doing stupid sh!t back then. I didn't actually squat or deadlift till a few years into college. So now my lifts are paying for my mistakes lol. Hopefully I can get to your level in a few years. Thanks

[BeAPeet]

subbing to your log, strong **** going on in here, gjdm

[E_P_C]

that 495 looked easy man

[zmcdole]

subbing to your log, strong **** going on in here, gjdm

thanks glad to have you

that 495 looked easy man

Thanks. I'm hoping once I gain more confidence with my wider stance it will go up even easier.

[zmcdole]

Deloaded a little today.

BENCH
365 x 3 x 3

DB INCLINE PRESS
80 x 12
95 x 12
105 x 10

CGBP
225 x 8 x 2

SEATED ROW
2 sets of 20