Black Rhino Revival- Powerlifting/Strongman Log

[ktj4l]

Strong deads!


And now... something to make everyone feel weak.

[colonel_swizzle]

Strong deads!


And now... something to make everyone feel weak.

Thank you. I wish that I can get close to his level.

[NC_Tarheel]

One of my favorite vids of all time...I love the knocked over chalk bowl. ha ha ha ha

[ktj4l]

One of my favorite vids of all time...I love the knocked over chalk bowl. ha ha ha ha

Haha, yeah. I watch that one all the time before deadlift workouts, but somehow I'm never able to pull that many plates. Feelsnotsuperhuman/10

[colonel_swizzle]

Sat

Decline Bench

135 x 5
225 x 5
275 x 5
315 x 5
225 x 10

OH strict press
95 x 5
115 x 5
135 x 5
155 x 5

Skull crushers 3 x 8
Abs

[NC_Tarheel]

Sat

Decline Bench

135 x 5
225 x 5
275 x 5
315 x 5
225 x 10

OH strict press
95 x 5
115 x 5
135 x 5
155 x 5

Skull crushers 3 x 8
Abs

How you like the decline??

I've been doing them with my pinkies on the rings so I can get a litle more tricep involved in them.

[colonel_swizzle]

How you like the decline??

I've been doing them with my pinkies on the rings so I can get a litle more tricep involved in them.

I am getting use to doing them. I am pretty sure that I do it every week. It is also nice to have heavy weight not feel so heavy pressing it.

[colonel_swizzle]

Tues

Today was a awful day. I felt like crap all day and my squats showed it. I knew I wasn't feeling my best so I axed my normal workout for some heavy reps from 405 x 5 to 455 x 2. That was the plan. My plan was after 315.

Squat
135 x 5
225 x 5
315 x 5 felt very heavy
365 x 3 legs had no power and form didn't feel right
405 x 2 First rep leaned over like a good morning and had to fight myself straight so I didn't dump it. Second rep no power out the hole. I was pissed after that but still went up in weight.
425 x 1 Slow and sad. I was even more mad so called it after that and did decided to do one set of high reps at a lower weight.
315 x 12 Was so easy I almost went back up to 405. But I didn't called it a day.

Assist
Leg extension 4 x 10

[colonel_swizzle]

Wed

Thinking about doing a push pull contest so decided to test out some paused benching. Went well and happy about it.

Bench
1x5 95
2x5 135
1x3 185
1x2 225
1x1 275
Opener
1 x 1 305



2nd Attempt
1 x 1 330 PR



1 x 0 365

1 x 3 315
3 x 5 225 Paused each rep close grip

Deadlift

I decided since I might do a push pull meet I would just do a quick deadlift to see how much strength I lost with the benching going into my opener. I wasn't ready to do it and made all the pulls in I think about 5 mins.

1 x 1 225
1 x 1 315
1 x 1 405
1 x 1 505 felt smooth but not fast.

[colonel_swizzle]

Fri.

Heavy rack pulls tonight didn't go as well as I wanted it to but hey that's life.

Power cleans
1 x 5 115
2 x 5 135

Rack Pulls
2 x 3 225
1 x 3 275
1 x 1 315
1 x 1 405
1 x 1 455
1 x 1 495
1 x 1 585
1 x 1 635
2 x 0 675

Shrugs
2 x 10 225
1 x 10 275

[colonel_swizzle]

Sun

I am still knocking off some strongman rust. Not trying to go crazy heavy in anything. Just trying to work on form. Not planning on doing a contest soon. Possibly in March but I will know coming Mid Feb seeing how I feel. I will have to work on my flexibility a lot again.

Axle Clean and Press

2 x 5 70
1 x 5 90
1 x 3 120
1 x 1 150
1 x 1 170
1 x 1 200
1 x 1 230

Stone Conditioning

20" 115# and 18" 185" Loaded to 48" platfrom up and down 5 times each stone.

20" 115# loaded from 48" to 60" down and back.

Farmers

2 x 180 pounds x 50ft

Called it a day back still tight from rack pulls.

[NC_Tarheel]

That 330 looked damn fast Kemal!!!!

[colonel_swizzle]

That 330 looked damn fast Kemal!!!!

Thank you. Just thinking that I have to keep pace with you in beast mode.

[bmontgomery87]

That 330 looked damn fast Kemal!!!!

agreed

[colonel_swizzle]

agreed

Thanks need to work on heavy pause benching becuase when I tried the 365 I didn't feel comfortable
with the weight. Need to do negatives to help me out with that problem.

[colonel_swizzle]

Mon

Looks like I am 85% sure I am going to do a Push-Pull meet on Jan 19 to start the year off better and get the taste of bombing out my last meet. I am going for a conservative total to get back into it. So I didn't want to go heavy on squats and do a lot of reps and weight.

Squats
1 x 3 185
1 x 3 225
1 x 3 275
1 x 3 315
1 x 3 365
1 x 1 405
1 x 3 315

Assistance
Standing calf raises 3 x 10
Seated leg ext 3 x 8

[NC_Tarheel]

Where's the meet at??

[colonel_swizzle]

Mooresville,NC IBP meet.

[NC_Tarheel]

Mooresville,NC IBP meet.

OK cool.


I already put in for the work training in Greensboro and informed my boss that I wouldn't be riding in the school van with the rest of the women folk. I can at least get in 2 good lifts with you right???

[colonel_swizzle]

OK cool.


I already put in for the work training in Greensboro and informed my boss that I wouldn't be riding in the school van with the rest of the women folk. I can at least get in 2 good lifts with you right???

Anything for you Thad.

[bmontgomery87]

Good luck in the push/pull if you do it.

Have fun and use it as a confidence builder for the full meet.

[colonel_swizzle]

Good luck in the push/pull if you do it.

Have fun and use it as a confidence builder for the full meet.

Thanks, I am going to have a laid back attitude.

[NC_Tarheel]

Anything for you Thad.

Good. Free back slaps for you sir!!

[colonel_swizzle]

Good. Free back slaps for you sir!!

Good cause I'm broke.

[colonel_swizzle]

Thur


Well it was another light volume day. Worked on my pause for bench. Nothing felt heavy which is good but I still feel off because I flare out my elbows at higher weight. Still working on my form.

Bench (All paused except drop set)
1 x 5 95
2 x 5 135
1 x 3 185
1 x 3 225
1 x 2 275
1 x 1 295
1 x 1 315
1 x 10 225 TNG
1 x 5 225 TNG

Assist
Tate Presses 3 x 8

[colonel_swizzle]

Fri

Motivation was at an all time low when I got to the gym. I decided when I got there to pick my competitive spirits is to do the meet next week. Did very little on deadlift day. Everything was low weight.

Deadlift
2 x 5 135
1 x 5 225
1 x 5 315
5 x 1 405
2 x 1 405 3" deficit

Assist

Low Rows 3 x 8
Lat pull downs 3 x 8
Bent over barbell rows 3 x 8

[NC_Tarheel]

Looking forward to meet results!!

[colonel_swizzle]

Looking forward to meet results!!

I am just trying to find someone to video it for me so that I can see what I need to work on.

My openers Bench: 305 Deadlift: 500.
A friend on mine says that I should open with 315 but I think I will just stick with 305.

[colonel_swizzle]

IBP Push Pull 1-19-13 Write Up

The whole reason why I did this comp was to get the bad taste out of my mouth of bombing out my last Full Power meet. I was relaxed in the morning all the way to the meet. I weighted in at only 254 pretty much fully clothed. I have to put on about 20lbs before April's meet. Plus my body seems to take more punishment in at least the mid 260's. I am glad that I did the comp because in the back of my mind I was still thinking about the USAPL meet bomb out going into my First and Second Attempts on bench. So I had some form issues on bench and deadlift. After this meet I am going to do mock meets to help me stay in the flow of a meet and stick to what I do in training.

Bench

1st Attempt 305 2 Whites 1 Red (Side judge said my left shoulder came up)
2nd Attempt 330 2 Reds 1 White (Butt came up.)
3rd Attempt 330 2 Reds 1 White (Butt came up again)

Deadlift

1st Attempt 505 3 Whites
2nd Attempt 540 3 Whites Meet PR (Felt harder than it should have been. Back spasms started)
3rd Attempt Scratched (Did want to push it and hurt myself)

Total: 845

I did not let not getting 330 bench mess up my deadlift which in the past I have done. The butt coming up is a problem because I never have that problem. For deadlift playing it smart and not going higher was good looking at my pulls I was using all back. I know I was thinking to much about weight. This will be a spring board for the rest of the year. Back to training on Tues. Time to get Stronger.

Video will be up later.

[colonel_swizzle]

Bench 305 Good



Bench 330 Missed



Bench 330 Missed



Deadlift 505



Deadlift 540