Great job despite the shoulder.....you nailed the squats and the benching (and I'd be pretty happy with a 573 dead )
Did the bench max upset the shoulder or did you only notice it during the pull?
Now you'll have a chance to rest up a bit and maybe get that shoulder fixed
I'm looking forward to these vids!
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11-24-2012, 05:08 PM #301"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-24-2012, 05:31 PM #302
I felt some decent pain after squatting and then some during bench, but not really enough to make any difference in performance. I noticed the shoulder the most in the warmup room while warming up for deads. I pulled 520 as my last warmup and felt a painful twinge and almost dropped my opener, but I decided to stick it out. LOL I'm glad I did.
I'm certainly not disappointed. I managed to break 2 American records, the 622 squat and my 1553 total. I broke my old squat record of 584 from 2011. I ended up breaking 8 state records. I already held 7 state records but in the 242 and 198 classes. That's why I decided to gain 3lbs and move up to the 220's.
Anyway, enough bragging. Here's my lifts. I didn't get my 573 squat or my 358 bench because people were standing in front of the camera!!
By the way, thanks so much for sticking around and supporting me!!
-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-24-2012, 05:52 PM #303
- Join Date: Jan 2012
- Location: Chatsworth, Georgia, United States
- Posts: 5,244
- Rep Power: 14153
Congrats bud! That is freaking awesome and I would be bragging for months if it were me On spread as usual.
Eric
PR's
squat 335x1
benchpress 245x1
DB Benchpress 100'sx6
Bent over rows 245x8
deadlifts 445x1
Military press 130x6
Chin-ups BW+100x2
http://forum.bodybuilding.com/showthread.php?t=144259741 My workout journal
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11-24-2012, 06:01 PM #304
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11-24-2012, 06:12 PM #305
^^^^^ that is so awesome! Breaking national records
I love the vids --- those quads are huge. Beautiful lifts as well and none of them looked like they were too much of a grind. The dead looked easy for you but you had a pained look on your face!
Do you reckon you could have gone for more weight on the squats and bench?
Hey....following your log is inspiring!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-25-2012, 04:04 PM #306
The 622 felt like a grind although when I look at the video, there wasn't much of a pause when I started up with it. I should have went to 628 or 633 because I think I might have gotten either one of them. Oh well, you're supposed to leave a little on the platform. The quads are from years of bodybuilding although I'm finding they aren't much use in powerlifting. haha It's all about having a big ass!! I think I had a little more in the bench. I'm fairly certain 369 would have went, but honestly, I was just happy to get three good lifts in. I was expecting to do only one bench and call it good. My shoulder really didn't hurt much until the damn deadlift.
Well it's back to the drawing board after I learn to walk again. LOL I've got some fairly severe knee pains today. Bad enough that I haven't really noticed my shoulder situation. haha Honestly, I'm just going to stop worrying about the shoulder and keep training. It will either adapt or rupture. I mean really, what are my other options? Rest? I don't think so.-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-25-2012, 04:35 PM #307
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11-25-2012, 04:41 PM #308
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11-25-2012, 05:07 PM #309
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11-25-2012, 05:20 PM #310
Thanks man!! I'm going to be trying something a little different with my squats. I've been experiencing some serious knee pain at my last two meets and I think I'm going to try and use a much wider stance. Everything I've been reading so far talks about narrower stance squats being much harder on the knees. Honestly, I can train through the shoulder. But I can't train at all with really sore knees!
Thanks for supporting me!!-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-26-2012, 03:51 PM #311
11-26-2012
Sledwork-
200ft distance
90lbs-
Drag
Push
Pull
Ropes
135lbs-
Push
Push
thought this might help loosen me up a little.-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-26-2012, 06:36 PM #312
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11-26-2012, 06:50 PM #313
Holy ****!!! FLEX IS IN MY JOURNAL!!!
Thanks man!
Let me ask you this because I know you squat heavy too. How in the hell do you keep your knees from hurting? I think you squat wider than I do though. Do you think if I move to a wider squat stance, some of my knee issues will go away? I know that's hard to answer, I'm just wondering if you have any thoughts on it. And yeah, I do have a lot of injuries, but I can't stop now. LOL-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-26-2012, 06:53 PM #314
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11-26-2012, 07:00 PM #315
Hmmm, I'll have to go back and check your squat vids. For some reason I thought you squatted wide.
Yep, I'm with ya. 2 days later after the comp I can walk now.
I can tell ya this, there ain't much going on in here but a ****-ton of sledwork and a few heavy singles every now and then!-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-26-2012, 07:14 PM #316
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11-26-2012, 07:27 PM #317
My knees had a moment this evening where they didn't hurt so I took advantage of that.
I will probably start back officially tomorrow evening with something stupid I'm sure.
What do you think about the whole wide/narrow stance situation Doc? I'd like to hear what you think in regards to knee issues.
I also talked to my PT lady today. She said she's happy she met me because she'll have good job security.-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-26-2012, 07:33 PM #318
- Join Date: Jan 2012
- Location: Chatsworth, Georgia, United States
- Posts: 5,244
- Rep Power: 14153
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11-26-2012, 08:23 PM #319
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11-26-2012, 10:07 PM #320
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11-28-2012, 03:27 PM #321
Thank you!! I feel good about it, but it's done and over and I'm moving on to the next comp. haha I'm convinced I can just work through the shoulder problem and continue to improve. I'm back at it today. haha
Workout from yesterday 11-27-2012
Close Grip Bench-
230-10
+90lbs of chain
190-5
210-5
230-3
190-5
JM Press-
140-10
140-10
140-10
Pushdowns-
70-12
70-12
70-12
70-12
11-28-2012
Max Effort Deadlift-
Conventional Deads +100lbs band resistance
Bar Weight
410-1
460-1
410-1
410-1
410-1
Good Mornings-
155-10
175-10
195-10
155-10
Hip Thrusts-
320-10
370-10
370-10
370-10
Hyper-Extensions-
bwt-15
bwt-20-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-28-2012, 06:15 PM #322
- Join Date: Jan 2012
- Location: Chatsworth, Georgia, United States
- Posts: 5,244
- Rep Power: 14153
Nice work. I like the heal it or kill it attitude on the shoulder. I usually work through mine as well, and only stop if the pain reaches the severe level. So far it has worked for me and the shoulder feels much better now than a few months ago. Those Hip thrusts are mind blowing.
Eric
PR's
squat 335x1
benchpress 245x1
DB Benchpress 100'sx6
Bent over rows 245x8
deadlifts 445x1
Military press 130x6
Chin-ups BW+100x2
http://forum.bodybuilding.com/showthread.php?t=144259741 My workout journal
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11-29-2012, 04:07 AM #323
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11-29-2012, 07:49 AM #324
I'm not sure if my working through shoulder pain all these years has actually helped or hurt. lol I think up until they actually found the tears, it probably wasn't a big deal, but I think now I really need to rest it. That's probably not going to happen though. I think I can still bench enough to be competitive and as long as my other lifts keep increasing, I'll be happy.
I am doing what you have recommended with the one and two arm hangs. Honestly, those are the only exercises that give me any relief at all. All those specific rotator cuff movements just piss my shoulder off even more. lol-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-29-2012, 03:18 PM #325
11-29-2012
DE Squat Day
Box Squats- WIDE- 15" Box SSB
295x2 10 sets 60sec rest intervals
Leg Press-
450-15
540-12
630-12
720-15
810-12
GHR-
bwt- 12
10-10
10-10
10--!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-29-2012, 11:30 PM #326
Going wide is about moving the hips into external rotation and abduction so that when you start to stand up under load you will bring your strong internal rotators (gluteus medius and minimus) and adductors into play as well as the quads and gluteus maximus.
When you use a narrow stance, then you are mainly extending at the hip (gluteus maximus) and at the knee (quads) with little involvement of the other muscles
What this means is that in general you will be stronger with a wider stance, or alternatively that for a given weight a wider stance will put more of the strain through the hips and glutes and less through the quads, so there will be less strain on the knee ligaments.
Individual anatomy and kinesiology will always vary, but the usual advice is 'if the knees are sore, then go wider and put more strain on the hips'. Visa Versa is also true
It's great to see that you're back training heavy.....BP 230+90lb chains......deads 460+100lb bands
And my favourite shoulder rehab work was to do slow pull-ups from a dead hang --- I was able to take the strain off the RC but build up the good supporting strength of the rhomboids, traps, serratus and delts"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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12-05-2012, 07:09 PM #327
Well, I've taken a few days off from BB.com, but I've still been training so I have a few workouts to log. I wanted to say that my knees are making my shoulder seem like it's healed up. LOL They are just stiff and sore and it's painful to even get up out of the chair. I've started icing them a few times a day to see if that will help. I'm not sure what I'm going to do since my squat is the only thing keeping me in the game.
I've been box squatting much wider and I'm hoping that I'll get enough hip flexibility to be able to get deep enough. I guess I'll have to start working a little more on flexibility. I think my hips can take a little more....well hell, they're going to have to! I believe that if I can get wider and my knee pain subsides, I'll be able to squat more. How much more, I'm not sure. I think I still had another 20lbs left during that 623 squat.
I'll go ahead and log some training days and I have a video from today max effort sumo work. I'll also have a question about my sumo form.-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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12-05-2012, 07:14 PM #328
12-02-2012
Back
Neutral grip pulldowns-
100-15
190-15
240-10
260-10
280-8
280-8
1 arm machine rows-
140-10
150-10
160-10
160-10
Regular Pulldowns-
190-10
190-10
190-10
190-10
Sledwork
200ft pushes
135lbs 2 sets
90lbs 2 sets-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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12-05-2012, 07:16 PM #329
12-03-2012
DE Bench
Speed Bench-
180x3 9 sets 60 sec rest
Dumbbell Press-
80-15
80-15
80-15
80-15
80-15
Dips-
bwt-10
bwt-10
bwt-10
bwt-10-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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12-05-2012, 07:17 PM #330
12-04-2012
Sledwork-
200ft pushes
90lbs 4 sets-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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