BIGLARGE: Raw Powerlifting Log

[BigLarge]

GPP/Assistance/Whatever, etc Day

1) Run 1 mile
2) 110lb DB Farmers walks superset with cable chops, 3 sets
3) Pullups superset with DB snatches, 3 sets
4) Pulldowns superset with Ab wheel, 3 sets
5) Curls superset with shoulder raises, 5 sets

[BigLarge]

Sheiko #32 Wk1 D1

bodyweight: 225lbs

weight / sets / reps

Bench

175x3
205x3
245x2x3
265x2

Squat

225x3
265x3
305x2x3
330x2


Took a couple of the top sets off because am feeling pretty worn out, and Wednesday is the the skills test day Cant WAIT. I want to video all my attempts, but I feel like a bdag videotaping myself in the gym. F it, will video anyway

[mm55]

good work brah, in for vids!

[BigLarge]

Sheiko #32 Wk1 D2 // Skills Test Day

weight: 224lbs



Got a new HD video camera yesterday, so I video'd all of my attempts.

Started off today feeling "so-so" ... worked 12hrs last night, and only slept about 6 hours and couldnt fall back asleep. Came into the gym slightly unmotivated, was hard to psych myself up and explode my squats.

Squat

225x3
265x3
305x2

350x1
395x1
425x1
445x1 (5lb PR!... with some left in the tank)


Was feeling pretty good after squats. Again, was hard to get myself "going" ... but I hit 445lbs decisively. If I wasnt benching and deadlifting today, I would have gone for 455 and feel confident I wouldve nailed it.

Bench

175x3
210x3
245x2


280x1
315x1 ... 3 "redlights" (butt came off bench) (WTF???)
335x1 ... 3 "redlights" (butt came off bench)
335x1 ... 3 "redlights" (butt came off bench)

/mylife




Honestly, its days like today that make me second-guess my powerlifting future. After being stuck at 320-335lbs for YEARS, I make leaps and bounds doing Smolob Jr 2 months ago and hit 25lb Pr (350lbs). But as always, its 1 step forward, 2 steps back. This was the ugliest benching I have ever done it my life. My form completely broke down, I belly benched, elbows flared, and butt came off the bench as soon as I got to 315.

And it that wasnt bad enough, I felt like my left shoulder and elbow were "catching." Because of this, I was cautious on my decent, which sapped alot of my power.

I honestly dont even want to include my bench videos because they are so ugly.



Deadlift

225x3
315x3
385x2

420x1
475x1 (ugly)
495x1 (better)
520x1 (10lb PR.... with a little left in the tank)


Felt slightly better after this. Despite being completely run down and exhausted from Squat and Bench, I still managed to hit a SOLID 10lb PR. As usual, I had trouble getting the weight to "break" from the floor, but once I got the bar moving there was no doubt I would nail the attempt.

This was my first time trying to max on squat, bench, and deadlift on the same day....

Will upload the video in a little while.......

[BigLarge]

1) man, that belt makes me look fat
2) 445x1.... questionable depth?
3) I give up benching.... total humiliation
4) ????

[Seath242]

Subbed in man! I'm Really interested in seeing how well Sheiko works for you.

[benchtochest]

form on squat is looking solid,

For you ass lifting , heres an article i found :
http://www.t-nation.com/free_online_...erformance/tnt

"I can’t keep my ass on the bench."

This is a very common problem with many lifters who don’t know how to stay tight on the bench. This problem can range from a small lift of the butt to something resembling the golden arches at Micky D’s. This can be caused by several factors but all can be fixed with the right training. I’ve come across several solutions to this problem:

1) Know your bench. This is probably the biggest reason most powerlifters miss a lift at a meet. They train on a bench that’s somewhat higher then the one they use in competition. So in training they know how to position their bodies and stay tight on the bench, but when they go to a meet they find their asses are one inch off the bench. In this case there are several solutions.

First, get on the bench before the meet and see if it feels lower. If it does, then tell your coach to remind you to get your feet out in front of you more; this way, when you go to drive the bar with your legs most of the drive stays lower. If you find this happens at every meet you go to, then you may also want to find another bench on which to train. Another solution is to place a one inch rubber mat under your feet when you train.

2) Know your position. You want to make sure you keep your body tight throughout the motion. Some people like to use a tight arch with their feet tucked back. While I don’t agree with this type of benching, you still need to be tight and squeeze your inner thighs into the bench as hard as possible. This creates an anchor to lock you down.

If you bench with your legs out in front of you, you want to make sure you’re driving your upper back and traps into the bench. You drive off your heals and through your shoulders. This will give you more power. If you’re only driving into your mid-back, then a lot of the force will be lost in the hip when you press, thus your ass comes up.

3) Get the rope. This is a great trick I borrowed from Bill Gillespie. Bill is the head strength and conditioning coach for the Washington Huskies who also happens to have a 635 pound bench. He found many of his athletes couldn’t keep their asses on the bench and had to find an easy and quick way to fix it. He came up with one of the best ideas I’ve seen in a long time.

What he does is attach a five or ten pound plate to a rope. He then has the lifter position himself on the bench and then sticks the rope under his butt so the plate is suspended in the air under the bench. If the lifter comes up, the plate falls to the floor. This is a great feedback device that’s worked very well for many athletes. Give it a shot

[BIGLANK]

Squat and Deads were sick man, for real looked really good. Bench is the worst I'v ever seen you do, form was really off. That guy spotting you on squats was pretty sexy though and huge.

[BigLarge]

Thanks for the article, benchtochest, i tried implementing some of those tips today!


Sheiko #37 Wk1 D3

weight / sets / reps


Bench

195x3
225x3
265x6x3

Squat

225x3
265x2x3
305x2x3
335x4x2



Sicker than crap today. Bench felt terrible, as usual. Squats felt very good tho. Decided to only do the core lifts and skip the rest because of the illness.

[mm55]

lifting sick sucks, feel better brah. Still a decent session, way to get the core lifts in.

[BigLarge]

lifting sick sucks, feel better brah. Still a decent session, way to get the core lifts in.

thanks bro.


since you squat/dead the most out of my log subscribers, what ya think bout my squattin and deadin video? Any form issues you see?

[BigLarge]

Sheiko #32 Wk2 D1

weight: 224lbs


weights / sets / reps


Squat

225x3
275x2x3
315x2x3
365x4x2

Bench

175x3
210x3
245x2x3
280x5x3

DB Flys

30sx4x8

Squat

245x3
275x3
340x4x3


Squats are feeling great. Bench is feeling absolutely horrible. 280x5x3 was absolute max effort. This is sickening, because a few months ago I manhandled 290x10x3 while on Smolov Jr Bench

[benchtochest]

wtf at ur bench going down :O Why such a difference? Maybe your over-benching? Maybe you could try a bench substitution, such as lockouts or floor presses?

[BigLarge]

wtf at ur bench going down :O Why such a difference? Maybe your over-benching? Maybe you could try a bench substitution, such as lockouts or floor presses?

I am beyond confused. But I dont think a variation would help.... It feels like I just have zero power in my upper body. I think this is a sure sign my bench is over trained. Fortunately I only have 2 more hard days before the volume and weights go down for the last 2 weeks ( Meet on April 30th ).

I think I have to stick with the program until my meet, just to be sure

[mm55]

You're body is likely overtrained on bench, it isn't a strength issue. You're just due for a rest that's all.

[BigLarge]

You're body is likely overtrained on bench, it isn't a strength issue. You're just due for a rest that's all.

Just strange that I didnt feel this way on Smolov Jr.... but that was only 3 weeks I suppose.

Just need to make it through this week....

[martin_mathers]

subbed! squat and dead look solid and good luck with the bench! the rest of 32 should be easy dont let the bad training **** with your mind. hopefully you'll hit some huge prs at the meet!

[benchtochest]

Just strange that I didnt feel this way on Smolov Jr.... but that was only 3 weeks I suppose.

Just need to make it through this week....

Ya your probly due for a deload, the pre-comp deload should be good on your body

[BigLarge]

Well.... naturally, some things have come up... me and my training partner have switched meets.

I WAS going to do the SPF meet on 4/30/2011. Was going to have to drive 5 hours to it, take 2 days off work, and try and get prepared because I feel like ****.

Just found out that there is an NASA meet only 25 miles away from me on 5/14/2011.... which means no hotel bill to pay, 2 more weeks to get feeling better, and only having to take 1 day off work.

Happy that I save money, but getting anxious to get on the platform...

[breathinglife]

Cool! That gives you more time to work the kinks out of your training as well.

A word of warning: NASA is the polar opposite of SPF. If there is any fed that is equal to the IPF and its affiliates for elitist, strict judging, it is NASA. Plan your openers accordingly!

[mm55]

Best of luck to you, I don't know much about the different feds, but from what BL said above it sounds like you should definitely plan your openers modestly.

[BigLarge]

Cool! That gives you more time to work the kinks out of your training as well.

A word of warning: NASA is the polar opposite of SPF. If there is any fed that is equal to the IPF and its affiliates for elitist, strict judging, it is NASA. Plan your openers accordingly!

Best of luck to you, I don't know much about the different feds, but from what BL said above it sounds like you should definitely plan your openers modestly.

Wow, I am actually happy to hear that because I consider myself a squat-depth Nazi
Still cant decide on wtf to do with my bench and training... I will probably ride the rest of this week out on Sheiko and make a decision over the weekend

Right now i'm thinking my openers will be 390/290/480ish

[BigLarge]

Sheiko #32 Wk2 D2

weight / sets / reps



Deadlift to Knees

265x3
315x2x3
340x2x3
385x3x1

Bench

175x3
210x3
245x2x3
280x2x3
300x3x2

DB Flys

25s x2x10
30s x1x10
35s x2x10

Deadlifts

265x3
315x3
385x2x3
420x5x3

Decline Situps

BWx4x10


Bench felt better today. Not great, but better than Monday. I'm beginning to believe that squatting before benching is a contributing factor to my lagging bench press.

[mm55]

Awesome benching and pulling man.

[BigLarge]

Awesome benching and pulling man.

Why thank you


My upcoming meet (NASA) allows knee-wraps... i'm generally very anti-gear, but if everyone else is using them i kinda want to as well!!

[mm55]

Why thank you


My upcoming meet (NASA) allows knee-wraps... i'm generally very anti-gear, but if everyone else is using them i kinda want to as well!!

Yeah you should, start practicing with them now!

[BigLarge]

Sheiko #32 Wk2 D3

Bench

175x3
210x3
245x2x3
280x5x3

Squat

225x3
265x3
315x2x3
365x6x3

Bench

165x4
210x4
245x4x4


Sore, but bench slowly feeling better...

[BigLarge]

Sheiko ???

weights / sets /reps


Squat

225x5
275x4
315x2x3
355x2x3
385x3x2

Bench

175x5
210x4
245x2x3
280x5x3

DB Flys

30s x5x10

Dips

BW x5x8

Squat

225x5
275x4
315x2x3
355x4x2

[mm55]

strong work buddy, that's a lot of volume on the squats. How'd the bench feel, any stronger?

[BigLarge]

strong work buddy, that's a lot of volume on the squats. How'd the bench feel, any stronger?

It feels "OK." My bench seems to be very touchy, I feel I have to be set up perfect and use perfect form, or it can make a 20-30lb difference. Squats and deads I seem to be able to screw up and just muscle through my mistakes....