Taterbootz lifts heavy things sometimes

[whitessp]

I guess I'll go ahead and start a log now. Background: 3 or 4 years lifting, fat, old, bad knees, training for powerlifting.

I've competed 3 times (all in 2015), hitting a 1365 total @ 271.5, a 1500 total 16 weeks later weighing 290.0, and then doing another meet for charity a couple weeks after that and hitting 1465 (at 280.0lbs with a 2 hour weigh in). Been making my own conjugate style training for the past year or so and its really been working for me. I'm currently cutting some weight, so I expect my strength to suffer for a bit, but hopefully I can maintain some strength as well. My goal is to get down to 240lbs and then bulk back up to the mid 250's so I can either cut down to 242's and compete or yolo it and eat my way into a meet as a 275er (which is more than likely what will happen).

Current PR's are 525 squat, 350 bench, and a 635 dead. I'd like to cut down for the rest of this year probably and then compete again early next year and get a 600 squat, 360+ bench, and a 700 dead. I left some on the table when I totalled 1500 and was probably good for 550sq and a 655/660 dead on that day.

Anyway, I'll just start my training with my next post and I'm sure i'll eventually find a style of reporting it along the way.

[whitessp]

6-12-2015 DE Lower

Speed Squats 60% for 5x2, then 60%x AMRAP
135x5
185x5
225x3
275x2
315x5x2
315x10

Speed Deads - 60% for 6x1
135x5
225x5
315x5
355x3
385x6x1

"Coan" Rows (like how he explained in one of the supertraining videos)
225x3x10

Single Arm Band Rows
3x10

Weighed in at 277.4 this morning, cut is going well. Probably need to up the calories as when I stick to it (2750cal/day) I end up losing about a pound a day. I've got a lot of fat to lose, but thats still probably a little too fast to lose to maintain strength. Thinking of bumping it up to 3000 and seeing how that works.

[NorthStrong]

Go to at least 3k to start. Better to lose too slow than too fast imo.

in on thread doe

[whitessp]

Yeah I was thinking the same thing. Whenever I've lost weight before I've always just lost it fast. But that was all before I started lifting really. My biggest issue is I dont track everything 100%, and a lot of times on the weekends I go kinda YOLO. I'm gonna try to be a little more mindful and just make better food choices when I'm out, but yeah I think if I can stay around 3000 I'll be alright, maybe more if I'm still losing too fast.

Then again, the faster I lose, the faster I can put some weight back on and regain/build strength.

[psychodiver9]

First

[goosefrabbas]

in for taterbootz

[adamsz]

is taterbootz the name your domestic partner affectionately calls you? heuheuheu

[whitessp]

DE Upper day

Speed Bench 245x8x3, 245x9
Slingshot Bench 315x5, 315x3, 315x3
DB Bench 80x10, 90x8, 90x7
Kroc Rows 100x20, 110x20
Alt. DB Curls 45x10, 45x10, 50x8
Tricep Pushdowns 140x15, 160x15, 160x12
Face Pulls 120x15, 120x15, 120x15

Went to my work's gym to lift just to get a change of scenery and to play with some DB's and a cable machine. Bench felt just OK until the 6th or so set of 245, then it started moving really fast. I probably could have hit 5 reps on all 3 sets with the slinger, but the benches there suck and just lifting off is really difficult, and I didnt have a spot so I decided to just pause the last rep for a few seconds and hit it. I havent done kroc rows in a long time, and they were awesome. I could have went up, but my work capacity just sucks and I was worn the hell out by the time those came around haha. Overall it was a good day. Felt pretty strong by the end of it. That might have to do with the fact that I gained 5 lbs yesterday by eating like an ******* all day (My brothers Bday, so we had a cookout at my parents house, and then my best friends bday too, so we played poker and drank and ordered pizza at night).

[whitessp]

is taterbootz the name your domestic partner affectionately calls you? heuheuheu

[whitessp]

ME Squat Day


SSB Front Squat
150x5
200x3
240x3
290x3
330x1

High Bar Pause Squats
315x3
365x3
385x3
325x2x3

SLDL
225x1

Pretty meh day in the gym. Its ridiculously hot, and in my garage there is approximately zero airflow. I decided to try out front squats with the SSB to see if it felt a little better on me than normal front squats. Felt funky the whole time, and on the 330x1 I got really rounded over trying to hold onto the bar, so I decided not to do anymore of those. I swapped in high bar pause front squats and worked up to a heavy triple of 385 with a 2 second pause in the bottom, then backed down to 85% for 2 sets of triples. I was going to do some SLDL's and other assistance stuff but I think i tweaked my lower back a tad when I did that 330 SSB Front squat, because when I picked up 225 it just felt off, so I decided to not hurt myself and call it a day. Oh well. Maybe I'll do something tomorrow, maybe not.

[whitessp]

ME Bench Day

Floor Press
135x10
185x3
225x3
255x3
275x3
285x3
245x2x3

Slingshot Bench
275x10
275x7
275x7

Banded Lat Pulldown 3x12
BB Curls 70x3x12
Triceps Pressdown 3x20

Good day benching. 285 went up pretty well, maybe a 8.5-9RPE or so. Tried doing the second set on slingshot bench less than a minute after the first and my muscular endurance just sucks lol. Waited about 90-120 seconds between sets 2-3 and got another 7. Tricep felt kinda funky for most of the floor presses, almost like it was knotting/bruising or something. No sharp pain, just a strange ache while pressing.

Bodyweight was 280.2 this morning. Havent been tracking as well as I'd like, plus I dont really drink any water from the time I get off until I go to bed (4pm-10pm or so) so I'm probably not getting rid of water as much as I should.

My goal right now is to compete in the Halloween powerlifting meet at Brute Strength Gym as a 242 and total 1400+. My bench will probably suffer the worst from this cut as it seems to go up a lot when I'm fat lol, but If I can squat 550 and pull 600+, I should be able to do it fairly easy. In reality, my deadlift usually goes up when my belly gets smaller because its easier for me to get into a good position, so who knows, maybe I'll close in on a 700lb deadlift. 20 weeks to find out.

[whitessp]

DE Lower day

Speed Squats
135x5
185x3
225x3
275x2
315x2
345x5x2
345x8

Speed Deads
135x a bunch
225x3
315x3
405x1
415x6x1

Coan Rows
225x3x10

Banded single arm rows
3x12

Weight moved pretty good today, no real issues. Got 8 for my amrap set of 345, was probably good for a few more but my form was breaking down and I was out of breath like a mofo because I'm fat, so I called it at 8. 415 moved super quick on deads using the stiff bar. Weighed in at 277.1 this morning, finally back down from 280 where I sat for a few days.

[whitessp]

DE Bench day.

Speed Bench worked up to 265x5x3, then 265x7 for my amrap set.
Slingshot 305x5, 315x2x5
Did some lat work as well.

Went to a local gym with some buddies and did some speed benching. Felt meh about it all. That is all.

[whitessp]

ME Lower Day

3.75" Block Pulls
225x2x5
315x5
405x3
455x3
495x3
515x3
535x3
455x2x3

Snatch Grip Dimel Deads
275x3x8

Thats all for today. Definitely had some more in me on the block pulls. Only 10lbs off from my last PR, and I did them today with my stiff bar not my TDB. Losing weight seems to be making my deadlift increase, which is fantastic. I might at the very least go Deadlift only in october and try to hit 700.

[whitessp]

ME Bench Day

CGBP Paused
135x10
185x5
225x3
255x3
275x3
295x3 (10lb PR...on a cut...wtf)
250x2x3

Slingshot Bench
275x10
275x8
275x7

Banded seated row 3x15

Weight moved well today. Pretty stoked with how it went really. Last time I went for a triple on CGBP paused I was probably 5-10lbs heavier and hit 10lbs less. So I'd say its going alright.

[whitessp]

So I got my Slingshot Hammy Band in the other day, and put it on today and did a couch stretch with each leg for about 3 min per leg, and hamstring stretch for each leg before lifting. Zero knee pain. No sleeves worn at all, just the hammy band around my right knee until I got to 345. I've already bought a second one, I havent been able to squat without at MINIMUM sleeves without any knee pain in like 2 years.

DE Lower Day
Speed Squats (up to 70%x5x2, 70%xAMRAP)
135x2x5
185x5
225x3
275x3
315x2 (add belt)
345x2 (add light THP wraps)
370x5x2 (light THP wraps)
370x7 (snug Felonies)

Speed Deads (up to 70%x6x1)
135x5
225x5
315x3
365x2
405x1
445x6x1

Coan Rows
225x3x12

I think I probably had 2-3 more in me on the AMRAP set of squats, but they would have been ugly. My goal is to try and keep my technique a little better for AMRAP sets and such.

[MasterBench]

Cool to see another Conjugate lifter, how long have you been doing it for?
I am a big fan of that approach and your style of programming is similar to mine. Might start up a log again after seeing yours!

[whitessp]

Cool to see another Conjugate lifter, how long have you been doing it for?
I am a big fan of that approach and your style of programming is similar to mine. Might start up a log again after seeing yours!

About a year. Its put a TON on my total (probably 200+lbs in reality), so I'll be sticking with it for a while. Plus its fun and interesting to do, switching up the exercises. I really enjoy it.

[whitessp]

**** around day (6-27-2015)

Was bored so I went to the shipyard to lift some weights.

10 mins on the bike

Stiff Leg Deadlifts
135x10
225x8
275x8
315x2x8

Lat Pulldowns
120x12
140x2x12

DB Curls
35x3x10


DE Bench Day (6-28-2015)

Speed Bench ( up to 75%x10x2)
135x10
185x5
225x3
245x2
265x10x2

Slingshot Bench
315x3x5

DB bench press
90x3x8

Kroc Rows
110x20
120x20

Decided to switch up my speed work this cycle and do doubles with sets being 10,8,6 and intensity being 75, 80, 85%. We'll see how it works. 265 moved really well. Started out kinda slow, but by set 4 it was moving really fast all the way to set 10. DB Press and Kroc Rows were also kinda easy, I probably could have went up to 100's for press and 130 for the kroc rows. Next week I'll try it out.

[McCabesLifts]

I think I'm gonna start a conjugate method soon seems interesting, and subscribed to thread!

[whitessp]

My knees hate box squats apparently.

ME Squat

Slightly below Parallel box squat
135x5
185x5
225x3
275x3
315x3
365x3
405x3
425x3
365x3
365x1


Worked up to 425x3 onto a parallel box, did a single backdown set of 365 then went for a second and my knee was just throbbing. Not doing **** else besides pounding ibuprofen and food.

Looks like full squats only are going to be in my rotation from now on. Oh well.

[whitessp]

ME Bench Day

3ct Pause Bench
135x10
185x5
225x3
255x3
275x3
285x3
245x2x3

Pin Presses
245x5
255x4

Seated Lat Row
3x20

Beat my previous 3RM by 10lbs (only got 2 reps with 285 last time I tried it) on 3 count pause bench. Pin Presses were not fun at all. Probably could have gotten 5 with 255 but the damn bench slid on me and I was tired lol. I've really been in some sort of funk lately and I dunno what it is. I have zero energy or motivation to do much of anything, at work or at home or in the gym. It kinda sucks. And I've been going to bed stupid early too (like, I'm in bed at 830-9 most nights). This **** needs to go away so I can get back on the gains train.

[whitessp]

Oh yeah, I forgot to even put up my DE Lower workout from yesterday.

DE Squats
135x5
185x3
225x3
275x2
315x2
365x2
395x10x2

DE Deads
135x5
225x5
315x3
405x2
455x1
475x8x1

Dat feel when your speed work is what your max work was not long ago. Giggity goo. Everything moved well. Deads moved pretty good since I'm trying to clean up my deadlift form. Bar is moving a little slower off the ground but it just sails to lockout now. Road to 1600 @ 275 is on the way. Cutting to 242 seems silly and I just cant make myself care enough to stick with it. Willpower is lacking, and its hard to do something you really dont care about doing.

[whitessp]

One of these days my knees will stop hurting and ruining my training sesh. BUT TODAY IS NOT THAT DAY.

ME Squat

SSB Squat
150x5
200x3
240x3
290x3
330x3
380x3
420x3
360x2x3

Tried to do some front squats after that and my knees were just aching too bad. Of course about 15 minutes after I popped a bunch of ibuprofen when I went inside and showered they feel ok again. Thanks Kneebama.

I think that tonight I might head to the work gym and do some machine stuff just to get some more work in (bro it out with some leg press and extensions and such or something).

[whitessp]

ME Bench Day (07/08/2015)

Floor Press
135x10
185x5
225x3
255x3
275x3
290x3
245x3x3

1 Board Press
275x3x5

Seated Row
3x15

DE Lower day (07/10/2015).

Squats (80%x8x2)
135x5
185x2x3
225x3
275x2
315x2
365x2
405x2
420x8x2 (****ed up and loaded 430 up for the first 2 sets. I'm not good at math.)

Deadlifts (80%x6x1)
135x5
225x3
315x2
405x1
455x1
505x6x1

Speed day went well. Ended up messing up on my first two sets of squats and loaded up 430 on the bar instead of 420. Fixed it and carried on with my last 6 sets. Knees werent feeling the best, so I ended up switching to the Felonies from the THP's on set 4, and then really cranked them down on sets 7 and 8 (not as tight as I can get them, but more than snug. Maybe a 7/10 on the crankingness? Dunno, I've never hit a 10/10 lol).

Deadlifts went smooth. I'm really focusing on dialing in my deadlift form and not yanking the bar off the floor, and it seems to be going well. Bar speed off the floor is obviously a little slower, but it moves pretty smoothly all the way to lockout, vs fast as **** off the floor and slowing down at lockout.

[whitessp]

DE bench day

Bench Press (85%x6x2)
135x10
185x5
225x3
255x2
275x2
295x6x2

Slingshot bench
315x5
325x5
325x3

DB Press
100x8
100x7
100x5

Kroc Rows
130x20
140x20

I really really hate the benches and bars at the shipyard. The Bench is so damn narrow, and it feels like its rounded, its so hard to remain stable on it. 295 moved well for most of the reps, got a little off balance on the last rep of the 5th set. Slingshot benches went ok, 315 moved well, 325 moved alright until the last rep on the 1st set, and then I stopped at 3 because I didnt have a spot and didnt want to get stuck just in case. I was pretty wore out. DB Presses I started with the hundos this time, got 8, 7, and then 5. I got out of wack on a couple which really sapped my strength since I was all over the place fighting the balance on them. Kroc Rows are my favorite. Got up to the 140's for 20, and that kinda sucked. I also dropped the 130's and then it bounced and rolled onto my big toe, and that hurt like a sombitch.

Fun fun fun.

[whitessp]

ME squat day

High Bar Pause Squat
135x5
185x3
225x3
275x3
315x3
365x3
405x3
345x2x3

Sumo Stiff Legs
225x3x10

Felt pretty good tonight. Hit a 20 lb PR on my main lift, and apparently it's cardio because I was winded as hell after. Sumo stiff legs were pretty fun, I've never done them before but it made my core, hips, glutes, and hammies feel awesome, and by that I mean horrible.

[whitessp]

Work phone started ringing pn the last rep of my deadlifts. It was my boss and he asked if I was in my office. I wanted to say yeah but he'd have went to my actual office and I'd have been in trouble.


Anyway DE lower day.

Squats
135x5
185x3
225x3
275x2
315x2
365x2
405x2
425x2
445x6x2

Deadlifts
135x5
225x3
315x3
405x2
455x1
495x1
545x5x1

I'm considering taking a month off of heavy lifting and doing some bro **** for a while at the shipyard.

[whitessp]

DE bench day

Floor Press
Barx20
135x8
185x5
225x3
245x10x2

DB Bench
60x18
80x10
100x8
110x2x3

Kroc Rows
140x20
150x20

Tricep Pushdowns
160x10
170x10
180x10
190x8 (stack woot)

Machine Preacher Curls
70x3x10

Did the floor press at home because the shipyard only has one power rack and I didn't want to take it up laying on the floor. About an hour later I went to the yard and did some DB presses. Got the 110's for 3 reps each, balance was the main reason I didn't get more. My arms didn't know what to do not locked in to a barbell lol. Did Kroc rows and officially maxed out with the highest DB the shipyard has for a set of 20. Guess ill have to start doing more sets or more reps with that one. I love them too. Tricep Pushdowns I worked up to the whole stack for 8, which was pretty fun, then did so,e ,aching preacher curls before going home.

When I got there, I signed in and was going upstairs to the weight room, and the fat desk jockey tole me I couldn't take my tiny dsd string bag up there with me. So I went back out to my car to leave it and just took a couple things out of it. In return, I made sure to leave the 140lb and 150lb DB on the floor about 20 feet from the rack for her. ****.

[whitessp]

Well I deadlifted today anyway, even though I didn't enjoy it.

Worked up to 535x3 standing from a 2.25" deficit. Then I went inside and took a shower. I'm such a lazy bum.