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Eric Talmant
04-03-2009, 04:00 PM
Week #14

#32 01 April 2009 (Wed A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts



1. Deadlift: 55% x 3; 65% x 3; 70% x 3 x 2; 80% x 2; 91% x 1 x 3 (17)
2. Bench: 55% x 3; 65% x 3; 70% x 3 x 2; 80% x 3 x 3; 85% x 2 x 3 (27)
3. Pectoral muscles: 10 x 5
4. Triceps: 10 x 5
5. Deadlift to knees: 55% x 3; 65% x 3; 70% x 3 x 6 (24)


Training time: 2 hours 23 minutes

The maximal deadlifts were tough today, but my form was solid and my strength was good. Bench weights moved real well also.

Eric Talmant
04-03-2009, 04:00 PM
*Walking the dogs: 60 minutes X 2 sets (morning and evening).

* L-tyrosine 30 minutes before G.P.P.

*Elliptical x 20 minutes at a heart rate of 130-140

Developmental S.P.P. Circuit:

*Standing Abdominals x 10
*Oblique’s x 10
*Pull ups x 5
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10

I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 3 circuits. I will *decrease it* to 2 on Sunday and then have my last G.P.P./developmental S.P.P. workout on April 7th. I will still continue to walk my dogs every day.
I will be covering a Highland Games competition on Saturday for Critical Bench. My good friend Scott Grimm will be competing.

*Out in the sun with the dogs x 20 minutes

*Meditation/Visualization x 10 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

Eric Talmant
04-03-2009, 04:01 PM
Week #14


#33 03 April 2009 (Fri A.M.)


*30 minutes out: Acetyl-L-Carnitine


20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts



1. Squat: 55% x 3; 65% x 3 x 2; 70% x 3 x 2; (knee wraps off estimated knee wrap max) 80% x 2; 91% x 1 x 3 (20)
2. Bench Press: 55% x 3; 65% x 3; 70% x 3 x2; 80% x 2; 91% x 1; 93% x 1; 95% x 1; 97% x 1; 91% x 1 (19)

Totals for week #14 Fundamental Lifts (F.L.) = 167



Training time: 2 hours

Squats were probably the best they have been in this short competition cycle. I am becoming comfortable in knee wraps and it showed today. The bench presses were all strong and I had good bar placement and good bar path movement on the singles. One more heavy workout on Monday and then the active recovery begins.

I will make sure and program 5 week competition cycles in the future, as 4 weeks is not enough time for me (especially when adjusting to even knee wraps) to be at my absolute best. We will certainly program a 5 week competition cycle for the single ply meet in July.

Pete22
04-03-2009, 04:38 PM
Welcome aboard Eric, I'll definitely be following along.

Eric Talmant
04-05-2009, 07:22 PM
PALM SUNDAY.
*Walking the dogs: 60 minutes X 2 sets (morning and evening).

* L-tyrosine 30 minutes before G.P.P.

*Elliptical x 20 minutes at a heart rate of 130-140

Developmental S.P.P. Circuit:

*Standing Abdominals x 10
*Oblique’s x 10
*Pull ups x 5
* Dumbbell Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10

I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 2 circuits. After Tuesday, all G.P.P. and developmental S.P.P. work will cease except walking my dogs.

*Out in the sun with the dogs x 20 minutes.

*Meditation/Visualization x 15 minutes
(roughly)

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

I will be working on an article about the Scottish Highland Games. I have been going and watching my friend Scott Grimm compete for years, and I finally decided to write an official article about it. I will have plenty of pictures and videos to share. The article will appear at CriticalBench.com.

Eric Talmant
04-05-2009, 07:23 PM
Welcome aboard Eric, I'll definitely be following along.

Glad to be here :)

I hope you will find it informative!

Eric

Eric Talmant
04-06-2009, 04:01 PM
Week #15


#34 06 April 2009 (Mon A.M.)


*30 minutes out: Acetyl-L-Carnitine


20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts


1. Squat: 55% x 3; 65% x 3; 70% x 3 x 2; (knee wraps off estimated knee wrap max) 80% x 1; 91% x 1 x 2 (15)
2. Bench press: 55% x 3; 65% x 3; 70% x 3 x 2; 80% x 2 x 3; 91% x 1 x 3 (21)


Training time: 1 hour 40 minutes

My technical execution was spot on today in both the squat and bench; pretty much flawless. I hit all of my cues on both every time I did the singles and as a result I was really smoking the weights with plenty to spare.

Four training sessions left until the meet, but all of the heavy work is now done.

Eric Talmant
04-07-2009, 04:23 PM
*Walking the dogs: 60 minutes X 2 sets (morning and evening).

* L-tyrosine 30 minutes before G.P.P.

*Elliptical x 20 minutes at a heart rate of 130-140

Developmental S.P.P. Circuit:

*Standing Abdominals x 10
*Oblique’s x 10
*Pull ups x 5
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10

I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 2 circuits. This was the last G.P.P./developmental S.P.P. workout leading up to the Clash of the Titans on April 18th.

*Relaxation massage x 60 minutes. We worked on my nerve zone today since it was the one that showed up lacking a bit in today’s assessment. Surprise, surprise-with all the work I have been doing at 90%+, right?

*Out in the sun with the dogs x 20 minutes. It is very windy and chilly here today. Chilly for us is 60 degrees.

*Meditation/Visualization x 15 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

Eric Talmant
04-08-2009, 04:19 PM
Week #15

#35 08 April 2009 (Wed A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts


1. Bench press: 55% x 3; 65% x 3; 70% x 3 x 2; 80% x2 x 5 (22)
2. Deadlift: 55% x 3; 65% x 3 x 2; 70% x 3 x 2; 75% x 2 x 5 (25)



Training time: 1 hour 41 minutes.

My technical execution was again excellent today. I hit all of my cues and the weights were easy.

I am also very proud, honored, and excited to announce that I am now a part of /sponsored by Titan Support Systems!

Three training sessions left until the meet.

Eric Talmant
04-09-2009, 03:43 PM
*Walking the dogs: 60 minutes X 2 sets (morning and evening).

*Out in the sun with the dogs x 20 minutes.

*Meditation/Visualization x 15 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

WillKuenzel
04-09-2009, 03:56 PM
Usually new journals get a little...

:spam:

Congrats on the sponsorship by Titan. That's pretty cool. I followed your log on Elite and while I admit some of the things you do I find interesting, it's definitely worth reading and keeping and open mind.

Will you be competing raw or equipped?

Eric Talmant
04-10-2009, 04:48 PM
Week #15

#36 10 April 2009 (Fri A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts


1. Squat: 55% x 3; 65% x 3 x 2; 70% x 2 x 2; (knee wraps off estimated knee wrap max) 75% x 2 x 3 (19)
2. Bench: 55% x 3; 65% x 3; 70% x 3 x 2; 75% x 2 x 4 (20)
Totals for week #15 Fundamental Lifts (F.L.) = 122


Training time: 1 hour 30 minutes.

Today is Good Friday. It is a day of fasting and no meat for Catholics-which I take seriously. All sets were right on today. The 75% sets could have been speed work. My ability to properly execute lately has been really good.

Two more training days until the meet.

Eric Talmant
04-10-2009, 04:49 PM
Usually new journals get a little...

:spam:

Congrats on the sponsorship by Titan. That's pretty cool. I followed your log on Elite and while I admit some of the things you do I find interesting, it's definitely worth reading and keeping and open mind.

Will you be competing raw or equipped?

At the Clash of the Titans (April 18) we can wear belts, wrist wraps, and knee wraps.

I will compete in single ply gear in July.

Raw in September, and then perhaps in knee wraps and a belt again in November. Then Raw Unity 2010.

An open mind is key :)

Eric Talmant
04-13-2009, 03:12 PM
Week #16

#37 13 April 2009 (Mon A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts

1. Bench: 50% x 3; 60% x 3 x 2; 70% x 2 x 2; 75% x 1 x 4 (17)
2. Deadlift: 50% x 3; 60% x 2 x 2; 70% x 2 x 4 (15)


Training time: 1 hour 3 minutes.

One more training day until the meet.

Eric Talmant
04-14-2009, 05:41 PM
*Walking the dogs: 60 minutes X 2 sets (morning and evening).

*Relaxation massage x 60 minutes. We worked on my nerve zone again today since it was the one that showed up lacking a bit in today’s assessment.

*Meditation/Visualization x 15 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

bald bull
04-14-2009, 05:56 PM
What is a contrast shower?

kingkong51
04-14-2009, 06:28 PM
Looking good Eric

Eric Talmant
04-15-2009, 03:56 PM
Week #16

#38 15 April 2009 (Wed A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts


1. Squat: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 (15)
2. Bench: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 (15)
Totals for week #16 Fundamental Lifts (F.L.) = 62


Training time: 1 hour 2 minutes.

Dave and I will be gone to Dallas, Texas, for the Clash of the Titans from Friday, April 17-Sunday, April 19.

Eric Talmant
04-15-2009, 03:58 PM
What is a contrast shower?

Cycling 15-30 seconds of very hot water with very cold water for about 5 minutes.

Travis Bell
04-15-2009, 03:58 PM
Good luck Eric!

Eric Talmant
04-15-2009, 03:58 PM
Looking good Eric


Appreciate it! Thanks!

Eric Talmant
04-16-2009, 04:26 PM
*Walking the dogs: 60 minutes X 2 sets (morning and evening).

*Relaxation massage x 60 minutes. We worked on my eliminative zone today since it was the one that showed up lacking a bit in today’s assessment.

*Meditation/Visualization x 15 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed.

Dave and I leave for Texas tomorrow and will be back on Sunday.

Eric Talmant
04-16-2009, 04:27 PM
Good luck Eric!

Thanks Travis!

Good luck to you at the Iron House!

Eric Talmant
04-20-2009, 02:09 PM
April 18th Clash of the Titans Meet Results:

Squat: 450, 510, 520
Bench: 260, 280X, 280X
Deadlift: 570,620
Total: 1400

I got 2nd place in the lightweight division and won the lightweight squat and the deadlift. Something is happening to my bench when I squat really heavy. It has been happening quite often lately. I was doing 275-280 for strict singles leading up to the competition and I was taking them out of the rack myself. 260 felt very heavy and 280 only got off my chest half way at the meet. I did not do anything with my body weight. It was a 2 hour weigh-in.

The whole competition is supposed to be online next Saturday.

I got to talk to some good folks: Scott Smith, Jamie McDougal (congrats!), Jeff Phillips, Thomas Phillips, James Hinson, Niko Huslander, Tony Cardella, Jesse Kellum, and Chip Edalgo. If I missed anyone then I apologize.

Next up for us is the USPF Nationals single ply meet in July.

Ryan Celli
04-20-2009, 02:25 PM
congrats Eric, on the meet and the sponsorship!
Work on what we talked about and your bench will go up!
Ryan

Eric Talmant
04-21-2009, 02:20 PM
*Walking the dogs: 60 minutes X 2 sets (morning and evening).

*Relaxation massage x 60 minutes. We worked on my glandular zone since it was the one that showed up lacking a bit in today’s assessment.

*Homeopathy Appointment; thanks Karen!

*Meditation/Visualization x 15 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

Eric Talmant
04-21-2009, 02:21 PM
congrats Eric, on the meet and the sponsorship!
Work on what we talked about and your bench will go up!
Ryan

Thanks Ryan.

Dave and I were working on my programming today for the next 10 weeks for the USPF meet, and we have put in what you and I discussed :)

Thanks!

Travis Bell
04-21-2009, 03:14 PM
Good stuff Eric! Good luck with USPF nationals

WillKuenzel
04-22-2009, 06:19 AM
Congrats on the meet, Eric!

What type of meditation CD do you listen to prior to sleeping? I've heard of some people getting some good results by doing that.

Eric Talmant
04-22-2009, 03:17 PM
*Walking the dogs: 60 minutes X 2 sets (morning and evening).

*Meditation/Visualization x 15 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

Eric Talmant
04-22-2009, 03:17 PM
Good stuff Eric! Good luck with USPF nationals

Thanks Travis!

Eric Talmant
04-22-2009, 03:19 PM
Congrats on the meet, Eric!

What type of meditation CD do you listen to prior to sleeping? I've heard of some people getting some good results by doing that.

Thanks for the congrats!

I use various meditation CD's when going to bed. Some of them include Holosync's Super Longevity, various works by Carolyn McManus, and "The Secret Meditation" by Kelly Howell. That should get you started :)

Eric Talmant
04-23-2009, 03:33 PM
*Walking the dogs: 60 minutes X 2 sets (morning and evening).

* L-tyrosine 30 minutes before G.P.P.

*Elliptical x 20 minutes at a heart rate of 130-140

Developmental S.P.P. Circuit:

*Standing Abdominals x 10
*Oblique’s x 10
*Pull ups x 5
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10

I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 2 circuits. I have increased the load on most exercises and the reps on some since the last block of training.

*Out in the sun with the dogs x 20 minutes. It is a hot 87 degrees here today.

*Meditation/Visualization x 15 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

Eric Talmant
04-24-2009, 03:21 PM
Week #17

#39 24 April 2009 (Fri A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts


1. Squat: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 (15) .52, .48, .54, .50, .52, .50
2. Bench: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 (15) .50, .50, .48, .48, .48, and .46

Training time: 1 hour

I am going to be tracking my top working sets with the Tendo Unit this entire cycle. The numbers that you see at the end of each line are how fast the reps were in meters per second. So, for all the reps at 70% in the squat and deadlift, the speeds are noted from the first rep to the last rep in the order they were done. We have some more theories about the Tendo Unit that I will be testing out this block of training, so as we go I will share with you what we are thinking and then how it worked out in the real world. Since I am just getting back into it, today’s readings don’t mean much; and neither will next week’s. However, starting on Monday, May 4th they will begin to mean something.

Eric Talmant
04-27-2009, 03:49 PM
Week #18

#40 27 April 2009 (Mon A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts

1. Squat: 50% x 5; 60% x 4 x 2; 70% x 3 x 3 (22) .54, .5, .48, .54, .5, .5, .54, .54, .5
2. Bench press: 50% x 5; 60% x 4 x 2; 70% x 3 x 3 (22) .48, .48, .48, .5, .46, .46, .48, .46, .44 (last 3 were wide grip)
3. Pin presses: 100% x 2 x 3
4. Chest muscles: 10 x 3
5. Good mornings: 40% of squat x 5 x 3
6. Abdominals: 5 x 3

Training time: 1 hour 30 minutes

Eric Talmant
04-28-2009, 03:19 PM
*Walking the dogs: 60 minutes X 2 sets (morning and evening).

* L-tyrosine 30 minutes before G.P.P.

*Elliptical x 20 minutes at a heart rate of 130-140

Developmental S.P.P. Circuit:

*Standing Abdominals x 10
*Oblique’s x 10
*Pull ups x 6
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10

I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 2 circuits. I have increased the load on most exercises and the reps on some since the last block of training.

*Relaxation massage x 60 minutes. We worked on my glandular zone since it was the one that showed up lacking a bit in today’s assessment.

*Meditation/Visualization x 15 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

Eric Talmant
04-29-2009, 03:40 PM
#41 29 April 2009 (Wed A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts

1. Deadlift: 50% x 5; 60% x 4 x 2; *70% x 3 x 3 (22) .24, .28, .36/.26, .34, .32/.34, .28, .36
2. Bench press: 50% x 5; 60% x 4 x 2; 70% x 4 x 3 (25) .44, .46, .44, .44/.5, .5, .48, .42/.46, .48, .46, .44
3. Triceps: 10 x 3
4. Abdominals: 5 x 3

Training time: 1 hour 28 minutes

It is interesting to note that the first rep at 70% in the deadlift for all sets was not as fast as the third. In addition, it is also noteworthy to see the comparison in the bench press at 70% when doing sets of four reps (today) and sets of 70% with three reps (Monday).

Eric Talmant
04-30-2009, 08:04 PM
*Walking the dogs: 60 minutes X 2 sets (morning and evening).

* L-tyrosine 30 minutes before G.P.P.

*Elliptical x 20 minutes at a heart rate of 130-140

Developmental S.P.P. Circuit:

*Standing Abdominals x 10
*Oblique’s x 10
*Pull ups x 6
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10

I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 2 circuits. I have increased the load on most exercises and the reps on some since the last block of training.

*Out in the sun with the dogs x 20 minutes during lunch.

*Meditation/Visualization x 15 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

Eric Talmant
05-01-2009, 09:02 PM
#42 01 May 2009 (Fri A.M.)
*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts

#42 01 May 2009 (Fri A.M.)
1. Squat: 50% x 5; 60% x 4 x 2; Knee Wraps 70% x 3 x 3 (22) .50, .46, .44/.5, .44, .44/.5, .48, .46
2. Bench press+ (1) set of chains: 50% x 5; 60% x 4 x 2; 70% x 3 x 3 (22) ..36, .34, .32/.36, .34, .32/.36, .34, .32
3. Triceps: 10 x 3
4. Chest muscles: 10 x 3
5. Good mornings: 40% of squat x 5 x 3
6. Abdominals: 5 x 3
Totals for week #18 Fundamental Lifts (F.L.) = 135

Training time: 1 hour 49 minutes

Travis Bell
05-01-2009, 09:55 PM
Eric, maybe this is a naive question because I don't know sheiko as well as you do, but is there a reason you bench and squat on the same day?

I always kinda wondered if your slow bench progress was because you always train it after squatting, but like I said, maybe that is my ignorance speaking.

Eric Talmant
05-04-2009, 05:15 PM
Week #19

#43 04 May 2009 (Mon A.M.) Training at Dave’s

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts

1. Bench: 55% x 3; 60% x 3; 70% x 3; BENCH SHIRT (Estimated Max) 80% x 3 x 3 (18) .29, .25, .22/.26, .24, .24/.28, .25, .24
2. Squat: 50% x 5; 60% x 5; 70% x 5 x 4 (30) .5, .51, .5, .48, .48/.55, .53, .5, .48, .5/.55, .55, .53, .48, .46/.54, .55, .51, .48, .48
3. Wide Grip Bench (same as shirt grip): 55% x 4; 65% x 4; 70% x 4 x 4 (24) .45, .44, .41, .41/.43, .41, .42, .4/.46, .43, .43, .41/.44, .4, .43, .41

Training time: 2 hours 7 minutes

Training went much better than expected. I touched all of the 80% sets in the shirt and moved them very well. Dave should be posting videos either later tonight or tomorrow.

Eric Talmant
05-04-2009, 05:19 PM
Eric, maybe this is a naive question because I don't know sheiko as well as you do, but is there a reason you bench and squat on the same day?

I always kinda wondered if your slow bench progress was because you always train it after squatting, but like I said, maybe that is my ignorance speaking.

Nope, this is not a naive question. The Macro view is that for a preparatory cycle or a competition cycle, I know at the beginning how many reps I need to do in each discipline (squat, bench, dead) and how long I have to do them (typically 4 weeks). So, once we know those two things we then begin to program where the bench reps will go. For Sheiko, it is 3-4 times a week on Monday, Wednesday, and Friday (and sometimes Saturday). On Wednesday I will train the bench press with the deadlift.

The other quick answer to your question is that training the squat and the bench press on the same day mimic meet conditions.

I hate to be a cry baby, but the exact same programs I am doing have worked to build the bench presses in probably 80% of the other people that have done them. The anomaly is me.

However, I will say that my shirt work went really well today-if you can believe it!

Does this answer your question, Travis?

Travis Bell
05-04-2009, 05:56 PM
That is a very good response! Thanks. I would probably contend that you would be better off training your bench to get it stronger and then mimicking the meet conditions. What Lou has taught me is that you get stronger by going into each workout as fresh as possible. Your conditioning work should be what helps get you through the meet.

I really think that your shoulders would be taking a great beating by squatting first and benching second.

On the days that you train bench with deadlift, do you bench first or deadlift first?

Eric Talmant
05-05-2009, 03:57 PM
*Walking the dogs: 60 minutes X 2 sets (morning and evening).
* L-tyrosine 30 minutes before G.P.P.

*Elliptical x 20 minutes at a heart rate of 130-140

Developmental S.P.P. Circuit:

*Standing Abdominals x 10
*Oblique’s x 10
*Pull ups x 6
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10

I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 2 circuits. I have increased the load on most exercises and the reps on some since the last block of training.

*Relaxation massage x 60 minutes. We worked on my circulatory zone since it was the one that showed up lacking a bit in today’s assessment.

*Meditation/Visualization x 15 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

Here is video of the shirt work I did yesterday:

http://www.youtube.com/watch?v=oi4lMEEwtno

Eric Talmant
05-05-2009, 03:59 PM
That is a very good response! Thanks. I would probably contend that you would be better off training your bench to get it stronger and then mimicking the meet conditions. What Lou has taught me is that you get stronger by going into each workout as fresh as possible. Your conditioning work should be what helps get you through the meet.

I really think that your shoulders would be taking a great beating by squatting first and benching second.

On the days that you train bench with deadlift, do you bench first or deadlift first?

The programming does not always call for bench press after squat. Sometimes it is before the squat-when there is a double session for bench. For example, bench press-squat-bench press. The same goes for bench press and deadlift. Sometimes it is before and sometimes after.

Now here is the real kicker: according to the Tendo Unit, I actually consistently bench with more speed and power in training when I bench after squatting as opposed to before squatting!

Figure that one out...because I can't seem to!

Eric Talmant
05-06-2009, 03:48 PM
Week #19

#44 06 May 2009 (Wed A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts

1. Deadlift + (1) set of chain: 50% x 3; 60% x 3 x 2; 70% x 3 x 2; 75% x 3 x 3 (24) .24, .22, .20/.22, .2, .18/.22, .22, .20
2. Bench: 55% x 5; 65% x 5; 70% x 4 x 4 (26) .48, .46, .46, .46/.5, .5, .46, .44/.54, .46, .5, .46/.5, .48, .48, .48
3. Deadlift from Pin #3 (below knee): 50% x 3; 60% x 4 x 2; 70% x 3 x 2; 80% x 3 x 3 (29) .18, .24, .24/.20, .24, .24/.22, .26, .26

Training time: 2 hours 6 minutes

Travis Bell
05-06-2009, 04:24 PM
The programming does not always call for bench press after squat. Sometimes it is before the squat-when there is a double session for bench. For example, bench press-squat-bench press. The same goes for bench press and deadlift. Sometimes it is before and sometimes after.

Ah, I see. That makes sense


Now here is the real kicker: according to the Tendo Unit, I actually consistently bench with more speed and power in training when I bench after squatting as opposed to before squatting!

Figure that one out...because I can't seem to!

The speed may be comming from your shoulders being loosened up (stretched out) as well as your pecs from squatting, but for you to be able to give it a full 100% effort and concentration you'd need to bench first so you are fresh.

The more I thought about it though, I guess I can see why you guys are OK with benching and squatting or deadlifting on the same day. Since you aren't actually working up to a max effort you can afford to be not nearly as fresh as we need to be (Westside) since we are working up to 100% max on that given exercise.

Ok, here's my next question, where in your program would you account for a weakness, say stalling mid range in the bench press or an upper back weakness? I don't see a whole lot of ascessory exercise, but given the length of your training sessions I can see why you wouldn't want to add too may in.

Eric Talmant
05-07-2009, 11:17 AM
Ah, I see. That makes sense



The speed may be comming from your shoulders being loosened up (stretched out) as well as your pecs from squatting, but for you to be able to give it a full 100% effort and concentration you'd need to bench first so you are fresh.

The more I thought about it though, I guess I can see why you guys are OK with benching and squatting or deadlifting on the same day. Since you aren't actually working up to a max effort you can afford to be not nearly as fresh as we need to be (Westside) since we are working up to 100% max on that given exercise.

Ok, here's my next question, where in your program would you account for a weakness, say stalling mid range in the bench press or an upper back weakness? I don't see a whole lot of ascessory exercise, but given the length of your training sessions I can see why you wouldn't want to add too may in.

Hey Travis. I can tell you exactly where I stall on the bench press-thanks to the Advanced Tendo Unit that my coach has and the strength curves that it prints out.

When I bench raw with a pointer fingers on the rings grip, I miss about 3 inches off my chest. When I bench with pinkies inside the rings, I miss about 4.5 inches off my chest. I can do the same weight with either grip.

I do accessory movements on my "off" days.

Take this in for a moment: my bench stroke when I have pointer fingers on the rings is almost 13 inches. When I use a narrower grip, it is over 14 inches. That is a long way!

I am actually a better shirted bencher than raw bencher as well.

Back in May, I trained my accessory exercises the way that I understand Westside tells you to train them: lots of volume for triceps, upper back, lats, and rear delts. I got stronger in every one of those muscle groups, but nothing happened to my bench press. Therefore, after 13 weeks of that we concluded that was not the missing link we were looking for. We have tried many things since October of 2007-which is when I last PR'ed my raw bench-but nothing has built my bench press; so far...

I hope this helps...

What do you think?

Travis Bell
05-07-2009, 01:51 PM
Awesome post Eric.

What I enjoy about our discussions is that you and I come from two polar opposite methodologies

As for your bench, missing that close to your chest, at Westside we wouldn't recommend more tricep work. The upper back and lat movements are always good, but rather we'd stick you on the bench and have you do cambered bar bench off of a 1 and 2brd with bands or chains. Weakness that close to the chest is generally a pec weakness. When you bring your grip in a little, you're able to use your triceps a little sooner so that's why it's comming off your chest a little further.

The cambered bar bench will extend your ROM (similar to deficit deads) so it'll help strengthen your pecs more.

The other big thing that helps is heavy dumbbell bench. Sets of 5 and 8 to really push up that pec strength.

When your pecs get stronger, I think your bench would really jump up. If you're able to get the weight to about 6-8in off your chest, you will be able to get those triceps and upper back more into it and lock it out.

Eric Talmant
05-07-2009, 03:45 PM
Donate 35 pounds or 50 dollars to a great cause, and get my Progressive Powerlifting St. Louis Seminar DVD's. It is a Win-Win situation for you and for the Row against Cancer!

http://www.bmfsports.com/events.html

*Walking the dogs: 60 minutes X 2 sets (morning and evening).

* L-tyrosine 30 minutes before G.P.P.

*Elliptical x 20 minutes at a heart rate of 130-140

Developmental S.P.P. Circuit:

*Standing Abdominals x 10
*Oblique’s x 10
*Pull ups x 6
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction (Similar to face pull) x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10

I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 2 circuits. I have increased the load on most exercises and the reps on some since the last block of training.

*Meditation/Visualization x 15 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

Eric Talmant
05-07-2009, 03:56 PM
Awesome post Eric.

What I enjoy about our discussions is that you and I come from two polar opposite methodologies

As for your bench, missing that close to your chest, at Westside we wouldn't recommend more tricep work. The upper back and lat movements are always good, but rather we'd stick you on the bench and have you do cambered bar bench off of a 1 and 2brd with bands or chains. Weakness that close to the chest is generally a pec weakness. When you bring your grip in a little, you're able to use your triceps a little sooner so that's why it's comming off your chest a little further.

The cambered bar bench will extend your ROM (similar to deficit deads) so it'll help strengthen your pecs more.

The other big thing that helps is heavy dumbbell bench. Sets of 5 and 8 to really push up that pec strength.

When your pecs get stronger, I think your bench would really jump up. If you're able to get the weight to about 6-8in off your chest, you will be able to get those triceps and upper back more into it and lock it out.

I thought the same thing about the cambered bar, so we tried it for I believe 12 weeks (let me check my records for how long we used it for) and...well...nothing. I will say that I used straight weight and I did not use any boards. I took the camber all the way to my chest on each and every rep. Maybe chains could work here?

I then tried the heavy dumbbell presses for reps. First, for 8 reps for four weeks and then heavier weight for 5 reps for four weeks.

Still nothing. But I got stronger on the dumbbell presses ;)

Oh-I also tried the dumbbell presses with a mini band behind my back and with one end in each hand.

Yes, I too like our discussions! Thanks for all of your input so far. At least I am making you think...

Travis Bell
05-07-2009, 04:10 PM
Man you really have covered about all your bases.

The only thing I can think of else would be form issues. Occasionally when lifters get towards PR weights their form breaks down a little.

Do you have any recent video of you attempting a PR?

Eric Talmant
05-08-2009, 07:33 AM
Man you really have covered about all your bases.

The only thing I can think of else would be form issues. Occasionally when lifters get towards PR weights their form breaks down a little.

Do you have any recent video of you attempting a PR?

Hey Travis.

Yeah, tell me about it!

Here are some other things we tried:

http://www.youtube.com/watch?v=9kXvJwmboxc&feature=channel_page

http://www.youtube.com/watch?v=10L_US1AJ7k&feature=channel_page

http://www.youtube.com/watch?v=yB38kml5500&feature=channel_page

http://www.youtube.com/watch?v=QI3FueZSiVY&feature=channel_page

Here is a longer video of me taking a Max Effort with the Cambered Bar:

http://www.youtube.com/watch?v=EVXcH1ZksCU&feature=channel_page

Here is a recent (end of March) video of my bench press. If you go to about 2 minutes into the clip, it is me benching. Mike says on video that it is 275, but it is actually 280. The most I have done raw at 75K is 280. I missed 282 in January 09 at Raw Unity for beating the press command, and I missed 285 at the top back in October 2008. I don't have a good video, but I missed 280 badly just off my chest this past April at the Clash of the Titans. Anyhow...here is me doing 280 in the gym after I worked up to my squat opener. We liked how well it moved and we thought the form was good, but let's see what you think...

http://www.youtube.com/watch?v=dfqD0FpoZRg&feature=channel_page

I know it will take some time for you to view all these clips, so no hurry on your feedback-but it is greatly appreciated! Thanks!

Travis Bell
05-08-2009, 11:39 AM
Very interesting videos.

Couple of things I noticed, but both of them are very minor technicalities.

You shot that 280 in the gym up like it was nothing. Very easy bench. You should be benching 300+ right now in competition.

However from my best guess you aren't keeping your shoulder blade and upper back tightness when the bar reaches your chest. Even when bringing the bar down think - push those shoulder blades together tighter and tighter. Very difficult to do, but makes a huge difference.

The other thing I saw was that you touch very lightly. I was actually going over this with Scott Yard last night, but it helps to touch more solid on your chest. Almost sinking, but not quite. Use that pause to stop the momentum of the weight instead of depending on your shoulders to do all the work

Remember to drive with your heels when you get the press command, I can clearly see your hips and quads flexing so I know you are still getting some leg drive, you just need to remember to position it correctly.

See if that stuff helps at all, get some more video and we'll shoot from there.

Eric Talmant
05-08-2009, 03:46 PM
Week #19

#45 08 May 2009 (Fri A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts

1. Squat: 50% x 4; 60% x 3 x 2; 70% x 3; Knee Wraps 75% x 3 x 4 (25) .46, .42, .40/.44, .38, .36/.42, .38, .34/.42, .38, .38
2. Bench: 50% x 4; 60% x 4; 70% x 3; 75% x 3; 80% x 2 x 2; 85% x 1; 80% x 2 x 2; 75% x 3; 65% x 4; 55% x 4 (34)
3. Good mornings: 40% of squat x 5 x 5

Training time: 1 hour 42 minutes

Squat suit work on Monday.

Eric Talmant
05-08-2009, 03:48 PM
Very interesting videos.

Couple of things I noticed, but both of them are very minor technicalities.

You shot that 280 in the gym up like it was nothing. Very easy bench. You should be benching 300+ right now in competition.

However from my best guess you aren't keeping your shoulder blade and upper back tightness when the bar reaches your chest. Even when bringing the bar down think - push those shoulder blades together tighter and tighter. Very difficult to do, but makes a huge difference.

The other thing I saw was that you touch very lightly. I was actually going over this with Scott Yard last night, but it helps to touch more solid on your chest. Almost sinking, but not quite. Use that pause to stop the momentum of the weight instead of depending on your shoulders to do all the work

Remember to drive with your heels when you get the press command, I can clearly see your hips and quads flexing so I know you are still getting some leg drive, you just need to remember to position it correctly.

See if that stuff helps at all, get some more video and we'll shoot from there.

Okay-I need a day or two (the weekend) to let all of this kick around upstairs in the old peanut.

Come Monday, I will have questions.

I really appreciate all the input, Travis.

Eric Talmant
05-11-2009, 05:25 PM
Week #20

#46 11 May 2009 (Mon A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts

1. Squat: 231/3; 277/3; 323/2; Squat suit NXG+ 505/1; 534/1; 567/1; 575/2;575/2 (15)
2. Bench: 143/3;171/3;200/2;227/1;242/1;257/1;270/1;280/1(.11);270/1 (14)

Training time: 1 hour 47 minutes

#47 11 May 2009 (Mon P.M.)

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts

1. Bench: 143/3;171/2;200/1;227/1;242/1;257/1;270/1;282/1
2. Squat: 230/3;277/2;322/1; Squat Suit NXG+ 505/1;534/1;567/1;600/1(.20)

Training time: 1 hour 25 minutes

Here is video of one of the 575 x 2 sets:

http://www.youtube.com/watch?v=g5lbQTpm_eI

Eric Talmant
05-12-2009, 06:12 PM
#48 12 May 2009 (Tues A.M.)

1. Squat: 230/3; 277/2; 322/1; 367/1; 415/1; 437/1; 453/1 (10)

Training time: 35 minutes

*Relaxation massage x 60 minutes. We worked on my eliminative zone since it was the one that showed up lacking a bit in today’s assessment.

*Meditation/Visualization x 15 minutes

#49 12 May 2009 (Tues P.M.)

1. Rev. Band Bench (tension kicks in only on the chest): 150/3; 185/2; 210/1; 240/1; 275/1; 285/1; 296/1; 285/1 (11)

Training time: 45 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

Eric Talmant
05-12-2009, 06:12 PM
Very interesting videos.

Couple of things I noticed, but both of them are very minor technicalities.

You shot that 280 in the gym up like it was nothing. Very easy bench. You should be benching 300+ right now in competition.

However from my best guess you aren't keeping your shoulder blade and upper back tightness when the bar reaches your chest. Even when bringing the bar down think - push those shoulder blades together tighter and tighter. Very difficult to do, but makes a huge difference.

The other thing I saw was that you touch very lightly. I was actually going over this with Scott Yard last night, but it helps to touch more solid on your chest. Almost sinking, but not quite. Use that pause to stop the momentum of the weight instead of depending on your shoulders to do all the work

Remember to drive with your heels when you get the press command, I can clearly see your hips and quads flexing so I know you are still getting some leg drive, you just need to remember to position it correctly.

See if that stuff helps at all, get some more video and we'll shoot from there.

I am trying some of the things you have suggested and I believe I am getting them down.

I will video my bench in a week or so and then you can let me know what you think.

Eric Talmant
05-13-2009, 05:15 PM
#50 13 May 2009 (Wed A.M.)

*Regular 20 minute warm up, etc.

1. Deadlift: 245/3; 335/2; 425/1; SUIT 515/1; 565/1; 587/1; 608/1; 655/1; 608/1 (12)
2. Wide Grip Bench: 135/3; 171/2; 200/2; 227/1; 242/1; 257/1; 268/1; 257/1 (12)

Training time: 1 hour 17 minutes

#51 13 May 2009 (Wed P.M.)

*Regular 20 minute warm up, etc.

1. Deadlift + 2 chains: 245/3; 335/2; 385/1; 425/1; 475/1; 497/1; 507/1; 475/1 (11)

Training time: 37 minutes

Eric Talmant
05-14-2009, 06:37 PM
#52 14 May 2009 (Thurs P.M.)

*Regular 20 minute warm up, etc.

1. Deadlift from deficit: 225/3; 315/2; 405/1; 455/1; 477/1; 495/1; 516/1 (10)

Training time: 40 minutes

Eric Talmant
05-15-2009, 06:47 PM
#53 15 May 2009 (Fri A.M.)

*Regular 20 minute warm up, etc.

1. Bench: 150/3; 172/2; 200/1; 239/1; SHIRT: 300/1; 321/1; 338/1; 355/1 (11)
2. Squat: 239/3; 276/2; 333/1; KNEE WRAPS: 416/1; 442/1; 468/1; 495/1 (10)

Training time: Not exactly sure; less than 2 hours

Eric Talmant
05-18-2009, 03:39 PM
#54 18 May 2009 (Mon A.M.)

*Regular 20 minute warm-up, supplementation, etc.

1. Squat: 50% x 3; 60% x 3; 70% x 2; 80% x 1; 85% x 1; 90% x 1; 95% x 1; 99% x 1 (13)
2. Bench: 50% x 3; 60% x 3; 70% x 2; 80% x 1; 85% x 1; 90% x 1; 95% x 1 x 2 (13)
3. Deadlift: 50% x 3; 60% x 3; 70% x 2; 80% x 1; 85% x 1; 90% x 1; 95% x 1; 100%+ x 1 (13)

Total accumulated training time: 1 hour 50 minutes

Eric Talmant
05-19-2009, 04:36 PM
*Walking the dogs: 60 minutes X 2 sets (morning and evening).

*Relaxation massage x 60 minutes. We worked on my circulatory zone since it was the one that showed up lacking a bit in today’s assessment.

*Meditation/Visualization x 15 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

Here is video of the shirt work I did last Friday:

http://www.youtube.com/watch?v=UZYblVs-gLQ

I think it was 358 for 1. We have dropped the GPP work (elliptical) and the SPP circuit and are focusing on the main competition lifts at high intensities. Let’s see what happens…

Eric Talmant
05-20-2009, 06:53 PM
#55 20 May 2009 (Wed A.M.)

*Regular 20 minute warm-up, supplementation, etc.

1. Reverse Band Bench (set-up barely aids off the chest): 50% x 3; 60% x 3; 70% x 2; 80% x 1; 85% x 1; 90% x 1; 95% x 1; 100%+ x 1; 95% x 1 (14)
2. Deadlift + 2 chains: 50% x 3; 65% x 2; 75% x 2; 85% x 1; 90% x 1; 92% x 1; 95% x 1 x 3 (13)

Training Time: 1 hour 12 minutes

#56 20 May 2009 (Wed P.M.)

1. Squat: 50% x 3; 60% x 3; 70% x 2; KNEE WRAPS: 85% x 1; 90% x 1; 92.5% x 1; 95% x 1; 97.5% x 1 (13)

All percentages in each exercise are taken off the max of THAT exercise. For example, when I squat in knee wraps I am going off of a knee wrap max, or a reverse band bench max. I now have accurate maxes for all of the exercises I am currently using.

Eric Talmant
05-22-2009, 09:17 PM
#57 22 May 2009 (Fri A.M.)
1. Squat: 50% x 3; 60% x 2; 70% x 1; SUIT: 80% x 1; 90% x 1 x 2 (9)

Training time: 48 minutes

#58 22 May 2009 (Fri P.M.)
1. Bench: 50% x 3; 60% x 2; 70% x 1; SHIRT: 366/1; 366/1; 355/1 (9)
2. Deadlift from deficit (at Dave’s): 239/3; 333/2; 427/1; 521/1; 521/1; 521/1; 521/1; 543/1 (11)

Total training time: 1 hour 25 minutes
Totals for week #21 Fundamental Lifts (F.L.) = 108

I am dealing with a severe pain in my left arm whenever I do heavy squat and/or bench right now. Jumping right into heavy squatting in the suit brought it on, and it is the same thing that used to happen to me when I used equipment over 2 years ago. I am good for 2-3 singles in the squat or bench before it goes completely numb and totally useless. Unfortunately, this happens every time now; and today was no exception. The good news is that it does go away an hour or so later. I don’t know how it will react in a meet with the adrenaline and all, but I guess we will find out on June 13th when we do a tune up meet for July. It is very difficult (okay-almost impossible) to bench after squatting, so I hope there is enough time in-between for my arm to “recover”.

Wade Hooper is in town and he came to Dave’s and trained with us this evening. It was a lot of fun for all of us. We will train together again on Monday.

Eric Talmant
05-25-2009, 06:34 PM
Week #22

#59 25 May 2009 (Mon A.M.)
1. Wide Grip Bench: 145/3; 177/3; 190/ 3; 255 x 3 x 2; SHIRT: 335 x 4 x 3 (27)
2. Squat: 239/3; 276/2; 335/1; KNEE WRAPS: 416/1; 442/1; 468/1; 495/1; 495/1(11)

Training time: Hard to say. Hooper and I were going back and forth, Dave was analyzing data, etc.

#60 25 May 2009 (Mon P.M.)
1. Deadlift: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1; 92% x 1; 94% x 1; 96% x 1 (12)

Training time: 40 minutes

Eric Talmant
05-27-2009, 03:34 PM
#61 27 May 2009 (Wed A.M.)

*Regular warm up = 20 minutes

1. Squat: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 x 3 (11)
2. Wide Grip (Pointer on Rings) Bench: 50% x 3; 60% x 2; 70% x 1; 83% x 1; 90% x 1; 94% x 1; 98% x 1; 90% x 1 x 3 (13)
3. Deadlift: 295/3; 354/2; 413/1; TITAN VELOCITY DL SUIT: 486/1; 515/1; 548/1; 575/1; 600/1; 660/1 (12)

Actual total training time (minus breaks between disciplines): 2 hours 2 minutes

Here is a video of me benching on Monday with Hooper. I was doing 255 x 3 raw and 335 x 3 in the shirted sets.

bovc1sJBETk

Eric Talmant
05-29-2009, 05:06 PM
#62 29 May 2009 (Fri A.M.)
1. Squat: 230/3; 277/2; 322/1; 365/1; TITAN SUPER CUSTOM: 495/feeling suit; 560/1; 600/1 (10)

Training time: 50 minutes

2. Bench: 145/3; 172/2; 200/1; A/S TITAN SUPER KATANA: 333/1; 345/1; 345/1; JOHNNY’S OLD S/S TITAN KATANA: 345/1; 345/1(11)

Training time: Not sure; switched shirts, etc.

#63 29 May 2009 (Fri P.M.)
1. Deadlift + 2 chains: 50% x 3; 60% x 2; 70% x 1; 85% x 1; 90% x 1; 100+% (PR) x 1; 91% x 1 (10)

Training time: 30 minutes
Totals for week #22 Fundamental Lifts (F.L.) = 117

The squat in the new suit was solid. I taped both the singles, and will just have to upload them when I get time. I ran .34 on the 600, which tells us that the 600 is about a 90% rep. Nevertheless, for the meet on June 13th the plan is to open at 562, then 59X, and hopefully finish with 622. If those go good, then we will push it a bit more at the USPF Nationals on July 3rd.

The bench press was a different story. My form was really poor today, and on top of that the A/S Super Katana-at least today-did not work well for me. My groove must have been totally wrong, because this weight came right down and felt like a ton of bricks coming off of my chest. We then took it off and put Johnny’s old shirt on (the one I have been training in) and then did a solid single with 345. I will probably open somewhere around there if my left arm is not too bad.

The evening workout was me pissed at how the shirted bench press session went, so I pulled a PR with 2 chains in the deadlift.

I don’t know how well we might do in two weeks, but I hope to do well in July. Lifting in equipment and perfecting the technique it takes to be successful takes time and patience; both of which are in short supply right now for me. Coupled with the fact my left arm is not 100% makes it an uphill climb for these two upcoming geared meets. Nevertheless, we will press on and see what we can do.

Travis Bell
05-29-2009, 05:12 PM
Just watched the bench video.

The first thing that jumps out at me is you don't really tuck much. Your shirt and raw groove are about the same. If you're going to use the super katana you're going to really have to tuck your elbows much tighter as well as get that upper back pinched together tight.

I can tell you're pushing yourself quite hard so I think we can all agree it's not for lack of effort.

Shirted benching isn't easy. It's very very techincal and it takes practice.

Really focus on your set up, get those shoulders in tight, tuck those elbows and push your stomach hard. You can easily touch in that shirt, just like Wade said, you need to be agressive with it. Make that bar do what you want it to.

Eric Talmant
06-01-2009, 06:32 PM
Week #23

#64 01 June 2009 (Mon A.M.)
1. Squat: 50% x 3; 60% x 2; 70% x 1; KNEE WRAPS: 80% x 1; 85% x 1; 90% x 1 (9)
2. Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; BENCH SHIRT: 77% x 2 x 3; 80% x 2 x 3; 84% x 2 (20)

Total training time: 1 hour 15 minutes

#65 01 June 2009 (Mon P.M.)
1. Deadlift: 310/3; 375/2; 435/1; 496/1; 527/1; 558/1; 590/1; 640/1 (11)

Total training time: 25 minutes

Here is video of the 640:

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Eric Talmant
06-02-2009, 04:18 PM
Just watched the bench video.

The first thing that jumps out at me is you don't really tuck much. Your shirt and raw groove are about the same. If you're going to use the super katana you're going to really have to tuck your elbows much tighter as well as get that upper back pinched together tight.

I can tell you're pushing yourself quite hard so I think we can all agree it's not for lack of effort.

Shirted benching isn't easy. It's very very techincal and it takes practice.

Really focus on your set up, get those shoulders in tight, tuck those elbows and push your stomach hard. You can easily touch in that shirt, just like Wade said, you need to be agressive with it. Make that bar do what you want it to.

Thanks for the input, Travis!

We worked in the shirt again last Friday and this past Monday. It is getting better and better each time. I will post the videos as soon as coach downloads them.

My shirt is a regular Katana. We tried a Super Katana on Monday and it will take some time before I am used to that one!

Eric Talmant
06-03-2009, 03:51 PM
#66 03 June 2009 (Wed P.M.)

*Regular 20 minute warm-up

1. Squat: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)

Training time: 18 minutes

2. Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)

Training time: 17 minutes

3. Deadlift: 50% x 3; 60% x 2; 70% x 1; TITAN VELOCITY DL SUIT: 80% x 1; 85% x 1; 90% x 1 (9)

Training time: 30 minutes

Here is video of the 90% equipped deadlift:

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Eric Talmant
06-05-2009, 03:51 PM
#67 05 June 2009 (Fri A.M.)

1. Squat: 50% x 3; 60% x 2; 70% x 1; SUPER CENTURION: 80% x 1 to seat suit; 90% x 1 x 2 (9)

Training time: 40 minutes

2. Wide grip bench: 50% x 3; 60% x 2; 70% x 1; LOOSE KATANA S/S: 283/3; 305/2; 316/1; 316/1; 316/1 (14)

Training time: 60 minutes

#68 05 June 2009 (Fri P.M.)

1. Deadlift + 2 chains: 50% x 3; 60% x 2; 70% x 1; 83% x 1; 90% x 1 (8)

Training time: 15 minutes

Totals for week #23 Fundamental Lifts (F.L.) = 98

Eric Talmant
06-08-2009, 08:26 PM
Week #24

#69 08 June 2009 (Mon A.M.)

1. Squat:50% x 3; 60% x 2; 70% x 1; 80% x 1 KNEE WRAPS: 80% x 1; 85% x 1 (9)

Training time: 28 minutes

2. Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)

Training time: 13 minutes

3. Deadlift: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)

Training time: 17 minutes

Eric Talmant
06-10-2009, 03:52 PM
#70 10 June 2009 (Wed A.M.)

1. Squat: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1 (8)

Training time: 12 minutes.

2. Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)

Training time: 18 minutes.

3. Deadlift: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1 (8)

Training time: 14 minutes.

Meet on Saturday. It is an APF meet, but I will be wearing single ply and walking my squats out, benching with a start command, etc. in preparation for the USPF meet in July.

Eric Talmant
06-15-2009, 03:45 PM
13 June 2009 (Sat) Meet Results:
1. Squat: 562, 595, 622
2. Bench: 314, 336,- 347?
3. Deadlift: 600, -661, Pass

15 June 2009 (Mon A.M.)
1. Squat: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)
2. Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)

15 June 2009 (Mon P.M.)
1. Deadlift with deadlift bar: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)

Eric Talmant
06-17-2009, 04:40 PM
17 June 2009 (Wed A.M.)

1. Squat: 50% x 3; 60% x 2; 70% x 1; KNEE WRAPS: 80% x 1; 85% x 1; 93% x 1 (9)

Training time: 36 minutes
2. Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1; 100% x 1 (10)

Training time: 23 minutes

3. Deadlift: 50% x 3; 60% x 2; 70% x 1; DL SUIT: 80% x 1; 85% x 1; 90% x 1 (9)
Training time: 24 minutes

Bench press felt solid at 100%. I ran a .12, so there is not much left-but some. I also tied the fastest speed I have run in knee wraps on the squat with 93%. However, I am beginning to realize that on the deadlift that I pull better with a 7 foot stiff bar than a 7.5 foot deadlift bar. I used the deadlift bar on Monday (raw) and did not run as fast at 90% as I do with the 7 foot bar. Then today I did not run as fast at 90% on the deadlift bar as I usually do on the 7 foot straight bar. I guess it sucks to be me if the meet I go to is using a deadlift bar. I will continue to work with the bar these next few weeks, because I think the USPF meet uses a 7.5 foot DL bar.

Eric Talmant
06-19-2009, 04:12 PM
19 June 2009 (Fri A.M.)

1. Squat: 50% x 3; 60% x 2; 70% x 1; 80% x 1; Titan Super Centurion: 495/1 (seat the suit); 572/1; 560/1 (10)

Training time: 39 minutes

2. Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; 80% x 1; Titan Super Katana S/S: 275/3; 333/1; 355/1; 377/1; 355/1 (touch); 333/1 (15)

Training time: 60 minutes

19 June 2009 (Fri P.M.)

1. Deadlift with deadlift bar: 50% x 3; 60% x 2; 70% x 1; 80% x 1; Titan Velocity Suit: 553/1; 587/1 (9)

Training time: 30 minutes

Eric Talmant
06-30-2009, 06:54 PM
30 June 2009 (Tues A.M.)

1. Squat: 50% x 3; 60% x 2; 70% x 1; 80% x 1; KNEE WRAPS: 85% x 1 (8)
2. Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; (8)
3. Deadlift: 50% x 3; 60% x 2; 70% x 1; 75% x 1; (7)

USPF Nationals on Friday.

WillKuenzel
07-02-2009, 06:49 AM
Good luck at Nationals!

UncleAl
07-04-2009, 10:05 AM
Surprising you don't do as well with a deadlift bar. It probably gives me twenty pounds more than the stiffer ones.

Hope you did well yesterday. Can't wait for the report.

Eric Talmant
07-06-2009, 02:53 PM
USPF Nationals: I had my suit straps taken in a total of about an inch on each side 2 days before the meet; and the result was that I bombed with 606 in the squat. It was a rookie mistake and I of course should not have done it. That is all I have to say about that.

Week #28

06 July 2009 (Mon A.M.)
1. Squat: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1; 100+% x 1 {training PR} (10)
2. Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1; 92% x 1; 94% x 1; 96% x 1 x 2 (13)
3. Reverse green band deadlift: Worked Up to A Max (10)

R.A.W. United Meet August 1st.

Eric Talmant
07-06-2009, 02:55 PM
Surprising you don't do as well with a deadlift bar. It probably gives me twenty pounds more than the stiffer ones.

Hope you did well yesterday. Can't wait for the report.

Conventional pullers typically get a nice boost from the deadlift bar. I actually have great starting strength in the deadlift. I can almost immediately separate 640 raw from the floor with a 7 foot stiff bar. It just "takes too long" for my starting strength to separate the weight from the floor with the deadlift bar.

However, that is no excuse. I will train with the deadlift bar more for those meets that use it.

UncleAl
07-09-2009, 05:41 PM
Thanks for the explanation, Eric. Forgot you were a sumo guy.

Sorry about the nationals. I"m sure you'll make up for it on August 1st. Let me guess: You're planning to qualify for the Raw Unity meet there.

Did Spero tell you he's opening a gym here in Melbourne? Should be a great meeting place for the local lifters. (Maybe someone will teach me how to hit proper squat depth!!!)

Eric Talmant
08-03-2009, 08:34 PM
http://www.viddler.com/explore/bmfsports/videos/55/

mbb123
08-06-2009, 08:19 PM
http://www.viddler.com/explore/bmfsports/videos/55/

nice lifting brother. it was good to see you at raw nationals. hope the wife didnt talk your head off:) God Bless ya!

Mike Bishop