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12-26-2012, 06:34 AM #61
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12-26-2012, 09:23 AM #62
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12-27-2012, 02:47 PM #63
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12-28-2012, 04:30 PM #64
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
Week 7
Friday- Lower
Deadlift
315x3
385x3 VID BELOW
405x3 PR!! VIDS BELOW
Deadlift
225x10 x5
Calve Raise
135x30 x2 (slow tempo)
Summary
Deads felt pretty good for once. Slight lumbar flexion in both but it is a huge improvement from my last deadlift day when I was doing 5RM. Really happy with todays lift. Hit a boring but big 5/3/1 accessory type lift for deadlift after. Literally feel this all in my lower back. As my lower back gets strong I think my numbers will skyrocket. Really excited to see it happen.
Vids
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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01-01-2013, 07:05 PM #65
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
Week 8
Monday-ME Upper
2-Board Bench to 5RM
135x10
225x5
275x5
290x5
Barbell Row (1 Count)
205x5 x3
155x10 x5
Barbell Incline
135x10
185x10
Pull Ups
BWx15 x3
Dips
BWx10 x5
DB Rear Delt Fly
35x12 x4
Reverse Curl
65x10 x4
Barbell Curl
85x10 x3
Summary
Great lift. Looking for 315x5 in 2 weeks on this lift.
Awesome Stuff
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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01-01-2013, 07:20 PM #66
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
Week 8
Tuesday-ME Lower
Squat 5RM
135x10
225x5
315x5
335x5
Good Morning
155x10 x5
Core and Stretching
Tons of stuff
Summary
Squat felt decent. Continuing to work on my hip flexors and loosen them up. My right one is in a lot of pain while squatting but I fought through it for 335x5.
Awesome Stuff
Last edited by moose45; 01-02-2013 at 07:48 AM.
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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01-04-2013, 03:29 PM #67
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
Week 8
Friday- Lower
Deadlift
315x3
375x3
425x2
Deadlift
235x10 x5
Traps
Bunch of stuff
Summary
Lumbar started going to I didn't go for a 3rd rep. First rep was very good for me though. Continuing to work on my tightness and hip flexibility on the deadlift.
Vids
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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01-04-2013, 04:10 PM #68
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01-04-2013, 05:45 PM #69
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
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01-04-2013, 08:06 PM #70
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
GOALS
3 month goal
-squat 415
-bench 335x3
-dead 450
I have 4.5 weeks left to hit these goals, and I will make it! Keeping them in mind daily.
Tomorrow gonna go hit some push press for the first time in a long long time. Going to hit some upper back and calves as well.M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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01-07-2013, 10:34 AM #71
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
Week 9
Monday-ME Upper
2-Board Bench
225x3
275x3
295x3
325x2
JM Press
135x8 x4
DB Bench
100x8 x3
75x16
Chin Ups
BWx15 x4
Barbell Curl
95x10 x3
DB Shrugs
80x15 x2
Summary
8am lift, was feeling tired and stiff and didn't take any caffeine or pre, but I am still happy with 325x2 on the 2 board press. Maybe could of had 3 reps but didn't wanna fail. Will be in a new gym next week that doesn't have an actual 2 board to press to so I will use a towel rolled up! Not gonna set a goal for next week yet because of that reason. Rest of workout was great, trying to overload biceps a little bit now with heavier weights.
Awesome Stuff
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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01-08-2013, 03:50 PM #72
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
Week 9
Tuesday-ME Lower
Squat
135x10
225x5
315x5
345x5
345x5
345x3...Hit the pins at the bottom of my squat...depth was over 9000!
Barbell Lunge
135x10 x3
RDL
245x8 x3
Calf Raise
185x30 x5
Summary
Legs were feeling very tight today, but after loosing up a bit they were feeling good and I was pumping out the squats. The pain I am feeling in my quads is telling me that there is a lot of hypertrophy about to go on...that and the fact that my lifts are finally rising after the quad tear. The lunges were killing my glutes and quads, I'm very glad I programmed them in. Looking for my legs to blow up in these next 3 weeks. Got a video of my first set of squats here.
Awesome Stuff
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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01-14-2013, 03:28 PM #73
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
Week 10
Monday-ME Upper
Foam Roll Bench
225x3
275x3
315x3
335x3
JM Press
145x8 x4
DB Incline Bench
85x8 x4
Chin Ups
BWx15 x3
Static Hold
Barbell Curl
95x10 x3
DB Lateral Raises
20x12 x4
Calf Raises
195x30 x5
Summary
Lift felt great! Used the foam roller to simulate the 2 board press. It may have been more like 2.5-3. Rest of the lift was great. Got almost 2 weeks before I try for my goals!
Awesome Stuff
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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01-14-2013, 03:32 PM #74
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01-14-2013, 04:54 PM #75
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01-14-2013, 06:09 PM #76
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01-15-2013, 06:35 AM #77
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
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01-15-2013, 12:59 PM #78
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01-16-2013, 08:30 AM #79
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
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01-16-2013, 10:59 AM #80
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01-17-2013, 02:52 PM #81
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
Week 10
Thursday-ME Upper
Push Press
135x5
135x5
185x5
215x4
Clean and Press
145x10 x4
Pull Up Control SS DB Incline Bench
BWx8 SS 85x8 x3
Push Ups
20x2
Hammer Curl
55x10 x3
Summary
Lift felt great! Used the foam roller to simulate the 2 board press. It may have been more like 2.5-3. Rest of the lift was great. Got almost 2 weeks before I try for my goals!
Awesome Stuff
Last edited by moose45; 01-18-2013 at 03:33 PM.
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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01-17-2013, 03:34 PM #82
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01-18-2013, 03:32 PM #83
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
Week 10
Friday-ME Lower
Deadlift
135x5
225x3
225x3
315x1
315x1
315x1
365x1
405x1
Quit because my lumbar flexion became too great.
Front Squat
185x10
225x10 x2
Zercher Good Mornings
95x10
135x10
135x10
185x3
Clean Technique
135x2 x8
185x2 x3
Summary
Back is getting slightly better but no where, where I want it to be. I have a ton of strength in my back though and 405 feels very light other than my low back can't handle it. Still addressing hips and addressed more core today.
Awesome Stuff
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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01-19-2013, 10:16 AM #84
- Join Date: May 2005
- Location: Washington, United States
- Posts: 3,789
- Rep Power: 8695
Strong workout all around Moose. Bet your trunk/core felt it after that one. I watched your DLs a while back and I dont think you have any strength issues but rather some motor control/pattern difficulties when the weight gets heavy. Easy fix really to just stop lifting at the point where your form breaks and you can feel your knees and hips/lumbar doing much different things like in your vids. Reinforce this pattern and neuromuscular control in your brain first and the movement will follow when adding weight. DLs really dont require a lot of flexibility unlike lifts like overhead squats/snatches but they require a lot of stability and onset timing of musculature around your ankles, knees, hips, pelvis, spine, scapula, glenohumeral, etc etc.
Journal: http://forum.bodybuilding.com/showthread.php?t=130747213
MTB Cyclists Crew
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01-19-2013, 12:05 PM #85
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
This really helps man, that's what I just recently started doing. And it makes sense because I never trained deadlift like I did with the squat and bench and even some other lifts. I might have the strength, but just haven't practiced it enough! Thanks I will continue to reinforce those patterns.
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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01-22-2013, 11:24 AM #86
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
I did snatch Saturday and felt some shoulder pain. So I maxed bench yesterday, hit 335 for 1 and felt extreme pain in my shoulder. Reseparated my shoulder! haha I've dealt with it for a long time now and I'm used to the pain. Right now I am in a ton of pain just sitting here. Maxing on squat tomorrow though.
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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01-22-2013, 12:34 PM #87
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01-22-2013, 12:38 PM #88
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01-22-2013, 02:56 PM #89
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
I separated it senior year in football, and this year in football during fall camp. I'm trying for 405 and it'll be a big challenge for me because the quad is just so weak!!! I remember last summer I was FRONT squatting close to 405...man, the good old days. I want my quads back :'(
Yup! Did those zercher good mornings to help em out and help with the core as well!M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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01-23-2013, 02:38 PM #90
- Join Date: Nov 2008
- Location: Minnesota, United States
- Age: 31
- Posts: 3,689
- Rep Power: 3490
SQUAT MAX: 405
Easy and good bar speed.
went for 425, tooted on the way up, and lost my tightness.. haha just left it at that though. Running smolov for 6 weeks then cutting weight!!!!M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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