Hitting PRs

[Torrtrefireto]

Let's try this again.
Best lifts are
Raw: 540/405/532
Geared: 700/462/551

Most of these PRs are from 2011, things have gotten pretty stagnant lately and its getting pretty ****in frustrating. My squat PR is a year and a half old, so is my bench. My geared squat and bench PRs are at least 6 months old. The only lift that improved this year was my deadlift, mostly because I decided to actually start training it. I've been at this for a long time, maybe not specifically powerlifting but I haven't left the weight room for 10 years and to see so many people passing my lifts is really getting at me, its time to stop making excuses and start making gains.

Best recent lifts are
Raw: 525/385/515
Geared: 675/429/551

Hopefully the fact that my raw total has gone backwards in each of the last 3 meets/skill evals I've done and that I managed to add exactly 2.5kg to my geared total in 51 weeks will serve as the kick in the ass that I need to start training harder and smarter

Lately I've been making some goals that are outside the realm of my capabilities so I am going to start small and achievable
Goals:
By summer total 1475 in a skills eval
In 2013 squat 550, bench 405 (again), pull 575 all raw in a meet or skills eval
In 2013 Squat 700 in unquestionable fashion gym or in a meet

I'm pretty injured all over currently. my lower, mid, and upper left side of my back all have some issues and my right knee is being a dick too. So for the first three weeks I'll just be doing bench and re-hab stuff

[Torrtrefireto]

Monday 1/2
220.6
Bench
135-5
225-3
300 (80%) 8 sets of 4
Arms, delts, behind the neck pulldowns

Smolov Jr rep hater's modification week 1 day 2. Not hard.

[samsont]

Let's try this again.
Best lifts are
Raw: 540/405/532
Geared: 700/462/551

Most of these PRs are from 2011, things have gotten pretty stagnant lately and its getting pretty ****in frustrating. My squat PR is a year and a half old, so is my bench. My geared squat and bench PRs are at least 6 months old. The only lift that improved this year was my deadlift, mostly because I decided to actually start training it. I've been at this for a long time, maybe not specifically powerlifting but I haven't left the weight room for 10 years and to see so many people passing my lifts is really getting at me, its time to stop making excuses and start making gains.

AMEN.


do work man.

sub'd

[ChecksandGiggles]

We can maybe be Squat and Deadlift rivals?

[Torrtrefireto]

AMEN.


do work man.

sub'd

Will do brazza

We can maybe be Squat and Deadlift rivals?

Sure man. I imagine that my squat'll start going up nicely again soon, not my dead though

[arian11]

Best recent lifts are
Raw: 525/385/515
Geared: 675/429/551

So you're saying that if I put on a TRX I can squat 600

[Torrtrefireto]

So you're saying that if I put on a TRX I can squat 600

Dude probably. I got 600 really really fast the first time I put one on, high but easy. And you are better at grinding than me, so if you can get it out of the hole yeah I bet you'd be pretty good in gear. If you can take the pain

[arian11]

Dude probably. I got 600 really really fast the first time I put one on, high but easy. And you are better at grinding than me, so if you can get it out of the hole yeah I bet you'd be pretty good in gear. If you can take the pain

You aren't the first person to think I would do good in gear. But I've put on a bench shirt before and I know how miserable it is.

[Torrtrefireto]

You aren't the first person to think I would do good in gear. But I've put on a bench shirt before and I know how miserable it is.

Bench and deadlift in a suit is really painful. Squats (for me at least) only the knee wraps hurt very much


Friday Jan 4
221.0
Bench
135-5 (strained pec here.... couldn't lift my arm above say 45 degrees below horizontal?)
225-3
275-1
320-1 (85%)
And done. Shoulder is a little black and blue now. So, new year's resolution of not getting hurt is already out the window. I think it might be time to hang up my romaleos for good

[xRequiem]

So you're saying that if I put on a TRX I can squat 600

you should try SP, it's fun as ****. that's coming from someone who has only used a squat suit.

Torrtre WHY ARE YOU DOING THIS

[Torrtrefireto]

you should try SP, it's fun as ****. that's coming from someone who has only used a squat suit.

Torrtre WHY ARE YOU DOING THIS

Because I can't go 2 days without hurting myself fairly seriously. Even after taking a ton of time off. I was as careful as possibly possible. I don't know if I have muscle aids or what, 2011, 12, and now already 13 I haven't been pain free in the gym for a single day

[samsont]

ehhh screw the gear talk, gotta get that raw numbers back to where you used to be! wasn't your log in 2011 titled something bout 1607 raw? or am i remembering wrong. if you hit your 2013 raw goals, you're not far off from there. if you hit 575 on deads this year you'll prob squat 600

get at it man!


edit* was re-reading your OP
but yeah small and achieveable goals is the way to go, i always goals out of my realm of capabilities too, unforunteately takes some injuries and setbacks to realize that ****.

[Torrtrefireto]

Lately I've been making some goals that are outside the realm of my capabilities so I am going to start small and achievable
Goals:
By summer total 1475 in a skills eval
In 2013 squat 550, bench 405 (again), pull 575 all raw in a meet or skills eval
In 2013 Squat 700 in unquestionable fashion gym or in a meet

ehhh screw the gear talk, gotta get that raw numbers back to where you used to be! wasn't your log in 2011 titled something bout 1607 raw? or am i remembering wrong. if you hit your 2013 raw goals, you're not far off from there. if you hit 575 on deads this year you'll prob squat 600

get at it man!


edit* was re-reading your OP
but yeah small and achieveable goals is the way to go, i always goals out of my realm of capabilities too, unforunteately takes some injuries and setbacks to realize that ****.

Yeah, already pretty clear none of those are achievable, already. Back'll snap again under 455, let alone 550. Pec popped from 135, far off of 405.

1607 was a ****ing joke. That **** is never going to happen unless they make a drug that makes you invincible to injuries. My 550$ a month stipend isn't enough to buy IGF-1 and actually heal from any of this ****, either

[SPFjudge]

ehhh screw the gear talk, gotta get that raw numbers back to where you used to be! wasn't your log in 2011 titled something bout 1607 raw? or am i remembering wrong. if you hit your 2013 raw goals, you're not far off from there. if you hit 575 on deads this year you'll prob squat 600

get at it man!


edit* was re-reading your OP
but yeah small and achieveable goals is the way to go, i always goals out of my realm of capabilities too, unforunteately takes some injuries and setbacks to realize that ****.

Raw is gay. This is powerlifting. Its always been equipped.

[samsont]

Yeah, already pretty clear none of those are achievable, already. Back'll snap again under 455, let alone 550. Pec popped from 135, far off of 405.

1607 was a ****ing joke. That **** is never going to happen unless they make a drug that makes you invincible to injuries. My 550$ a month stipend isn't enough to buy IGF-1 and actually heal from any of this ****, either

ah damn i was trying to be positive ! lol. yeah **** injuries. I've seriously never been the same since tearing that hipflexor last winter. i'ts really ****ed me up all year long, i know that feel...

Raw is gay. This is powerlifting. Its always been equipped.

i like both. does that make me bi?

i'm definately gonna get in a bench shirt one day

[xRequiem]

Raw is gay. This is powerlifting. Its always been equipped.

i'll make your angus raw

[Torrtrefireto]

Raw is gay. This is powerlifting. Its always been equipped.

I love all forms of PL that don't involve a mono, high squats, belly benches, or guys lifting their head off the bench. Semi-don't like deadlift bars either but I'll let that one slide

ah damn i was trying to be positive ! lol. yeah **** injuries. I've seriously never been the same since tearing that hipflexor last winter. i'ts really ****ed me up all year long, i know that feel...



i like both. does that make me bi?

i'm definately gonna get in a bench shirt one day

Do a squat suit first. In high school through undergrad I never really got hurt lifting. Popped my hamstring a bunch running and got a bunch of concussions and a few broken fingers playing football but lifting was good to me. Now its turned on me. I've ran out of ideas really. Take 6 months off and go back with starting strength? Probably tear my quad on the first squat with 135? Switch to bodybuilding feel retarded and have no fun in the gym? Switch to jogging and make my balls fall off?

i'll make your angus raw

Luckily my poops have been going good lately, no hemorrhoids, probably the thing I'm most thankful for right now

[arian11]

Yeah, already pretty clear none of those are achievable, already. Back'll snap again under 455, let alone 550. Pec popped from 135, far off of 405.

1607 was a ****ing joke. That **** is never going to happen unless they make a drug that makes you invincible to injuries. My 550$ a month stipend isn't enough to buy IGF-1 and actually heal from any of this ****, either

I hear Indigo-3G works wonders.

[Torrtrefireto]

I hear Indigo-3G works wonders.

Trolling or not? Seriously I don't even want to research it because every decision I make lately is terrible (X-factor, looking at you). If you tell me to eat tree bark right now I'll do it.

[martin_mathers]

Cube method brah. Cube method.

[arian11]

Trolling or not? Seriously I don't even want to research it because every decision I make lately is terrible (X-factor, looking at you). If you tell me to eat tree bark right now I'll do it.

Lol trolling. T-Nation spams that sh!t in all their articles and videos these days. I stopped going there cuz it was so annoying. Strong balding brah.

[dtaps24]

I have a theory. It is probably wrong, but I think you need to up your volume on assistance and do them in the 10-20 rep range, not for aesthetics but for balance and health. I think you hammer away at the comp lifts and have gotten efficient with your form and it ends up beating the Hades out of your joints and stabilizers and you end up with some strength and muscular imbalances and eventually you have the same effect you would if you were just flat overtraining even when you periodize the main lifts. IMHO you need to figure out a way to work some cheesey into your workouts or this will keep happening.

[Torrtrefireto]

Cube method brah. Cube method.

Okay!

Lol trolling. T-Nation spams that sh!t in all their articles and videos these days. I stopped going there cuz it was so annoying. Strong balding brah.

I figured.... and lol this video is the least bald I have looked in years. If you saw the crown of my head I'm worse than George Costanza

I have a theory. It is probably wrong, but I think you need to up your volume on assistance and do them in the 10-20 rep range, not for aesthetics but for balance and health. I think you hammer away at the comp lifts and have gotten efficient with your form and it ends up beating the Hades out of your joints and stabilizers and you end up with some strength and muscular imbalances and eventually you have the same effect you would if you were just flat overtraining even when you periodize the main lifts. IMHO you need to figure out a way to work some cheesey into your workouts or this will keep happening.

I do this, maybe not enough. I don't bother to write it in my workouts but I do delts/arms/traps/calves/abs/lower back for sets of 20-50 as my assistance. I do no assistance for muscle groups trained by the lifts, for instance, no flies or DB bench... maybe that is something i need to look into.

[Torrtrefireto]

Monday 1/7
223.0
DB Bench
30's 3x25
75's 1x25
Rear delts
60 reps with 10's
Side delts
60 reps with 10's
Flies
1x30 with 10's
Overhead ext
2x25 with a 45 plate
Bicep curl
3x15, 1x5 with a 45 plate
BTN Pulldown
85x 25, 15, 10
Bike 1.5 miles


So I've started force feeding myself more protein and drinking more water. I usually drink a good bit but never before training, so maybe that is one of my problems. Had 1.5 liters before I trained today, forcing myself to do 4L a day (Ameribrahs you mad at metric?) This was boring as ****

[dtaps24]

Yeah, I kinda meant more assistance lifts related directly to the main lifts, I don't know that it is a recovery deal as much as imbalances created by lack of stremphs in your stabilizers. That workout was a start, but I'd say some sets of 10 after your main lifts would be even better.

[Torrtrefireto]

Yeah, I kinda meant more assistance lifts related directly to the main lifts, I don't know that it is a recovery deal as much as imbalances created by lack of stremphs in your stabilizers. That workout was a start, but I'd say some sets of 10 after your main lifts would be even better.

Sets of 10 with what exercises? Like, squats?

[dtaps24]

Sets of 10 with what exercises? Like, squats?

I was thinking along the lines of Rows, Incline, Military, Romanian/Dimmels, leg press or extensions or curls, close stance squats with light weight, etc.

[Torrtrefireto]

I was thinking along the lines of Rows, Incline, Military, Romanian/Dimmels, leg press or extensions or curls, close stance squats with light weight, etc.

Rows I do, extensions and curls I should do more of

The rest we'll see if I can stomach doing them. I bet they'd be good for me.... its just.... groce

Is it wrong my instinct right now is telling me to get back in gear?


Anyways here's what I think I'll do pressing forward
M-
Squat 5x2, Bench 5x5, light upper body assistance
W-
Dead 5x2, mediumish full body assistance
F-
Squat 5x5, Bench 5x2, light lower body assistance

Start very light, add a decent amount each week so as to not get bored and kill myself. I think it'll be a lot less stressful than what I have been doing and will let me get back in the swing of things at least.

Starting with
Squat/dead 5x2- 365
Bench 5x2- 315

The rest of this week and next week will still be ghey **** today's workout. I think I'll go upto 135 squat and bench on Friday and next week

[dtaps24]

Is it wrong my instinct right now is telling me to get back in gear?

Probably but who cares as long as you do it smart?

[Smolovicus]

Generally, how would you say your flexibility is? Things like bending over to touch the ground, holding your hands behind your back and bringing them level with your shoulders, sitting in a deep squat?