Arian's Rise to Power

[arian11]

So I've been asked a couple times now why I don't have a training journal on here. My journal is on another site but I don't go there often and always forget to update it. Maybe having it here will get me more motivated to keep it up to date. So I've been focused on powerlifting for over a year now. Here are my competition numbers for 2011:

Feb 2011:
259/204/390 @ 180

June 2011:
303/226/425 @ 195

Oct 2011:
380/231/440 @ 193

So I've consistently been putting 100 lbs on my total every 4 months. I haven't competed since then, but the trend seems to be continuing. My most recent numbers are 445/270 tng/480. Next competition will most likely be Raw Nationals on August 4th and a 1300 total could be possible.

As for training, I just finished the intense phase of Smolov and my 3rd run through a simplified bench program I made for myself. I got a light day on Tuesday and then maxing out on Friday. So look for videos of new squat and bench PRs at the end of the week.

[kingscross]

Ist in for details of arian11's 20th cycle on Smolov.

[coachdeez]

I think this thread title secretly gives LAM a hard-on. In for Aryan Power.

[ErickStevens]

In on fellow FL brah's log.

[arian11]

Ist in for details of arian11's 20th cycle on Smolov.

lulz

I think this thread title secretly gives LAM a hard-on. In for Aryan Power.

lulz

In on fellow FL brah's log.

Gotta get our state strong, Louisiana and Texas have some strong fawkers.

[martin_mathers]

lol'ed at thread title.

[NIsrael]

Gotta get our state strong, Louisiana and Texas have some strong fawkers.

ya buddy

[goosefrabbas]

lol'ed at thread title.

this

[arian11]

lol'ed at thread title.

this

When I use to play Modern Warfare 2 online, my name was ArianNation. People would get irate.

[dtaps24]

check out my journal when you get a second for unsolicited advice. Go Gators.

[dan_g_28]

Fellow 220 lber in the house!

[Liftamulti]

I think this thread title secretly gives LAM a hard-on. In for Aryan Power.

I may or may not have been thinking this. Lulz in.

[SPFjudge]

I think this thread title secretly gives LAM a hard-on. In for Aryan Power.

I may or may not have been thinking this. Lulz in.

You *******s mad I was thinking it???

[arian11]

^ lol.

5/15/12 - Light Day

Squat:
310x3x3

Bench Press:
185x3x3

Maxing on Friday. I'm thinking if I do the Ed Coan Deadlift Program, I would need to start it next week. So I don't think I'll max out deadlift on Friday, just squat and bench. That way I could start new on Monday but probably keep the squat and bench a bit lighter since I will be fatigued. Still trying to figure out how I would set it up exactly. Maybe like:

Sun - Bench Volume
Mon - Squat Volume
Tues - Off
Wed - Ed Coan Deadlift
Thurs - Bench Strength
Fri - Squat Strength
Sat - Off

Any thoughts would be appreciated.

[martin_mathers]

mexican brah you're gonna win the 500 squat race and probably 1300 total race too. im not maxing in a while...strained teh hip.

[csday924]

Do not max deads and squat once a week for the first four weeks. Just work up to something that feels right each squat day. After four weeks if you feel you can handle the volume then add 2x squats in. Also what I did a lot was bench after squat or dl. Get lots of sleep.

[simp3204]

Im in on this broski's

[arian11]

Do not max deads and squat once a week for the first four weeks. Just work up to something that feels right each squat day. After four weeks if you feel you can handle the volume then add 2x squats in. Also what I did a lot was bench after squat or dl. Get lots of sleep.

So you think the speed deadlifts will be alot of volume? Or is it the assistance work? Because the actual heavy deadlift sets are not that much. And do you think I will be able to maintain/gain squat strength backing down to only 1x a week?

[enriquegastelo]

Ready, copied and pasted my gentleman friend.

[simp3204]

Ready, copied and pasted my gentleman friend.

strong first post

[csday924]

So you think the speed deadlifts will be alot of volume? Or is it the assistance work? Because the actual heavy deadlift sets are not that much. And do you think I will be able to maintain/gain squat strength backing down to only 1x a week?

Um you do have the spread sheet right? If you set it right you should be pulling your current max for a double @ week 8 and close to it at week 4. If you run everthing with the time aloud for rest it will crush you. The speed sets become slow as all hell after a few weeks. The deadlifts themselfs are the easy part. I think your squat strenght will be just fine because this program replaces the second squat day. If you think you can handle squating 2x a week go for it but I would advise against it.

[arian11]

Maxed out on squat and bench last night.

First attempt-
450xFail
I set my stance a bit too close and descended way too fast and had no control/tightness. Then like an idiot I tried to squat it anyways and wasted some energy.

Second attempt-
450xGood (5 lbs PR)
Took some time, focused and came back and executed better.

Third attempt-
460xGood (15 lbs PR)
Tipped over out of the hole, as usual, but was able to recover. Probably had a bit more in the tank but that 450 miss took some out of me and I still had to max out bench so I stopped.

First attempt bench-
275xGood (5 lbs PR)
Didn't want to waste time/energy so I went straight from 255 to a PR. Slowed down alittle midway but wasn't too bad. Friends said I had 280 so I went for it.

Second attempt-
280xFail
Wasn't executed the best and I really hit that sticking point but I thought I was going to press through it. But then my right hand started coming down and I told my spotter to take it.


I'm always open to suggestions on technique/muscular weaknesses I have on squat and bench. So if anyone has any ideas to help me from not tipping out of the hole. I've heard people tell me I need to stay tighter, which is true, but also that my abs are weak. Also, if we are to say my sticking point on bench is a muscular weakness, what muscle(s) would it be. And what exercises would you suggest to fix it. Here is a video of all my attempts.

[zmcdole]

Your stance was narrower when you failed at 450. I think a slightly wider stance might help you stay more upright and tighter out of the hole to avoid tipping. LOL I just noticed that you said that your stance was too narrow.

I think you had 280 in you as well, but doing 275 beforehand may have took just enough out of you to cause you to fail at 280.

[lts1ow]

Your hips are shooting up and you are GM the squatz, gotta keep dem hips under the bar.

[arian11]

Your hips are shooting up and you are GM the squatz, gotta keep dem hips under the bar.

I know, just gotta figure out how. During the base cycle when my max was lower and the percentages were lower, I felt I was getting better at keep my back angle out of the hole. But then with the new max and higher percentages during the intense phase, I couldn't keep it up with the higher weights. So I guess I just have to keep practicing.

[arian11]

5/19/12

Maxed out again today because I'm crazy.

Squat-
440x1
375x3x5


Several people on my team did this where they would max out every day and then back off and do doubles and triples for volume. But eventually it beat them down too much and affected their ability to bench and deadlift. So since I just maxed out bench and I won't be starting another cycle for like a week, I thought I'd try out the max squat and see how it goes. Once I feel it will take away from my other lifts, thus taking away from my total, I will stop.

[Torrtrefireto]

The guy in the background of one of your 450 squats needs to start wrapping his wrists tighter



It looks like you setup with your upper back not tight. I know you use the SSPT video and work very hard on it but I think you need to work harder. Its like you do everything right until the instant of unrack then you relax too much. The bar is already hunching you over as you walk it out

I PM video of guy who does good job with upper back. I do not post here because he does not want his videos all over internet

[arian11]

The guy in the background of one of your 450 squats needs to start wrapping his wrists tighter



It looks like you setup with your upper back not tight. I know you use the SSPT video and work very hard on it but I think you need to work harder. Its like you do everything right until the instant of unrack then you relax too much. The bar is already hunching you over as you walk it out

I PM video of guy who does good job with upper back. I do not post here because he does not want his videos all over internet

lol, that's that skinny ******* TheStig. And the reason I'm hunched over a tad is because the bar is so low on my back. If I stand up straight, it'll fall off my back. I tried placing it higher to where my wrists will actually be straight but it feels really weird and moves up my back when I squat.

[Torrtrefireto]

lol, that's that skinny ******* TheStig. And the reason I'm hunched over a tad is because the bar is so low on my back. If I stand up straight, it'll fall off my back. I tried placing it higher to where my wrists will actually be straight but it feels really weird and moves up my back when I squat.

You can use that as an excuse, but plenty of people squat with that bar position without allowing their upper back to round. I'd argue that my bar position is roughly as low as yours and even though I suck at keeping my upper back tight I still manage better than that

[arian11]

You can use that as an excuse, but plenty of people squat with that bar position without allowing their upper back to round. I'd argue that my bar position is roughly as low as yours and even though I suck at keeping my upper back tight I still manage better than that

I don't know, I watched the video again and I just don't see how you think my upper back is not tight. And I don't know how I could possibly get it any tighter. When I set up I lower the bar past the position I set it at and then slowly drag it up my back until it falls into place. It seems to be as tight as it's gonna get unless I obtain a bigger upper back or maybe bring my arms in even more.