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Jesse Hernandez
05-26-2009, 01:54 PM
I will be posting my log here as of today.

My backround is football,wrestling and weightlifting. I've been competing of and on since 8th grade. Powerlifting takes the back burner for football. So I wont be as strong as I could be because I have to gear my training for football. But I sneak my PL work in when I can. My powerlifting credentials aren't great, but the're mine! Collegiate All American,State Champx5, AAU American Record holder. Hopefully, with time and God willing i'll be able to work my way to an Elite lifter!

6'2 Height
310lbs Weight
22 years old
40 yard dash 5.1 laser
Pro Exchange 4.4
Vertical 28
Turkish Get up 115lbs
Hang clean 315x5
225x25 last year


Current best PL Gym lifts
Squat 755lbs
Bench 525 1 board
Deadlift 515 (I simply cant duplicated the competition deadlift)

Current Best PL Competition lifts
Squat 675
Bench 460
Deadlift 601



Here are videos of my past lifts
June 2009 Squat Gym 750 http://www.youtube.com/watch?v=qHOJ8Jsoj8o
June 2009 Bench Gym 501 http://www.youtube.com/watch?v=gO0OJZgrOMo
April 2009 700lb squat Gym http://www.youtube.com/watch?v=Of8zTkmxPEM
April 2008 661 squat Comp. http://www.youtube.com/watch?v=GvUnfNUMHpY
Febuary 2008 575 deadlift Comp http://s268.photobucket.com/albums/jj31/jessedale98/?action=view&current=Weightlifting-jesse025.flv
Febuary 2008 640 Squat Comp http://s268.photobucket.com/albums/jj31/jessedale98/?action=view&current=Weightlifting-jesse017.flv
Febuary 2008 420 Bench Comp http://s268.photobucket.com/albums/jj31/jessedale98/?action=view&current=Weightlifting-jesse022.flv

Jesse Hernandez
05-26-2009, 10:35 PM
I would appreciate any and all constructive critisism on my lifts/workouts. I really need some help to train my deadlift, as I dont know how to train my deadlift because I never have. For example, heres what I would do to train my deadlift. My stance is conventional. I dont wear a DL suit, because I dont have one and I dont know how to use one with deadlift.

Heavy shrugs/pulls (from below knee)
315x3
315x3
335x3
335x3

Reg. Deadlifts No belt
315x2
315x2
405x2
405x2 sumo
465x2
505x2
515x1 sumo

I understand I need more weight to train heavy, but I cant, its simply too heavy, 545 crushes me in the weightroom, but in a competition I've crushed 600lbs. I dont know..... But yea, this is my logs, thanks for looking and any help!



Upper Body

Bench Raw
45x10
135x10
225x5
275x3
315x2
335x1 70lb chains
335x1 70lb chains
365x1 70lb chains
365x0 70lb chains

Floor presses
315x3
315x2
365x0

Reg Bench (30 seconds rest bewteen these sets)
275x3
225x20
225x10
135x15
45x20

Tricep pushdowns
100x10
100x10
100x5

Straightbar Curls
100x10
100x10

DB Curls
55x10
55x10
55x10
65x5

Resistence Band Triceps and Biceps
3 sets of 10

Was a lot of good work tonight, lots of volume and some good reps with the chains, I really dont have chains, per say.... its more like a rope with 35lb weights on each side 2 inches above the ground, so all the weight kicks in about 4 inches off the chest. Its really hard because you have to stabalize it all the way down and back up.

Sean S
05-27-2009, 04:48 PM
Here's what I see with the DL video.
1) set-up is too rushed and you ended up grabbing the bar off center. You got away with it this time, but this is a good way to injure yourself.
2) It didn't look like you tried to really lock in an arch in your back. At a certain point this may lead to rounding over and problems with your lockout.

Here's what I would do with the set-up:
1) Line up your feet so you are centered on the bar.
2) Get a big belly full of air and hold it.
3) Grab the bar with one hand, then the other, again making sure you are centered.
3) Arch your back and pick up your chest a bit.
4) Dip your hips and pull up and back.
You can set up this way pretty quickly, so you aren't bent over messing with the bar for too long, but still careful enough to put yourself in optimal position.

As far as training, I would DL every week, but alternate heavy and light weeks. So, one week work up to a heavy, but not all out, DL. The next week do several sets of speed pulls. Accessory work that has always helped me is 45 deg back raises (w/weight), GHR's or other hamstring work, and heavy abs.
I've trained with a couple different training splits training SQ and DL twice/week, both of which would probably work fine.
Option 1
Heavy SQ and DL day - Do heavy squats and speed pulls on week 1, Do light/moderate SQ and heavy DL week 2
Accessory day - Rotate variations of GM's, box SQ, and RDL movements doing moderate sets of 5-8 reps, 1-2 lighter assistance movements such as 45 deg back raise, GHR, pull thru's, rev hypers, etc..., and heavy abs.

Option 2
SQ day - SQ then do accessory work
DL day - DL (alternating heavy and light weeks), accessory work (45 deg back raises have always brought my conventional DL up the most)

If you are following some other reputable program, that's fine as well. You may have to experiment to see how often you can pull heavy and still recover. You can certainly pound the 45 deg back raise nearly every week without a problem (sets of 5-15).
If you can get some training videos from a side view, I could give you more feedback. Good luck.

bill
05-27-2009, 07:15 PM
Watched some of the videos. 700 gym squat looked good, I figured it would be high (because of it being a gym lift). Sean was kidding about taking longer to sit up your deadlift. You got after that bar in a quick fashion. Good luck with the football and journal here.

Jesse Hernandez
05-27-2009, 09:31 PM
Here's what I see with the DL video.
1) set-up is too rushed and you ended up grabbing the bar off center. You got away with it this time, but this is a good way to injure yourself.
2) It didn't look like you tried to really lock in an arch in your back. At a certain point this may lead to rounding over and problems with your lockout.

Here's what I would do with the set-up:
1) Line up your feet so you are centered on the bar.
2) Get a big belly full of air and hold it.
3) Grab the bar with one hand, then the other, again making sure you are centered.
3) Arch your back and pick up your chest a bit.
4) Dip your hips and pull up and back.
You can set up this way pretty quickly, so you aren't bent over messing with the bar for too long, but still careful enough to put yourself in optimal position.

As far as training, I would DL every week, but alternate heavy and light weeks. So, one week work up to a heavy, but not all out, DL. The next week do several sets of speed pulls. Accessory work that has always helped me is 45 deg back raises (w/weight), GHR's or other hamstring work, and heavy abs.
I've trained with a couple different training splits training SQ and DL twice/week, both of which would probably work fine.
Option 1
Heavy SQ and DL day - Do heavy squats and speed pulls on week 1, Do light/moderate SQ and heavy DL week 2
Accessory day - Rotate variations of GM's, box SQ, and RDL movements doing moderate sets of 5-8 reps, 1-2 lighter assistance movements such as 45 deg back raise, GHR, pull thru's, rev hypers, etc..., and heavy abs.

Option 2
SQ day - SQ then do accessory work
DL day - DL (alternating heavy and light weeks), accessory work (45 deg back raises have always brought my conventional DL up the most)

If you are following some other reputable program, that's fine as well. You may have to experiment to see how often you can pull heavy and still recover. You can certainly pound the 45 deg back raise nearly every week without a problem (sets of 5-15).
If you can get some training videos from a side view, I could give you more feedback. Good luck.

Thank you, I will get some video for you to analyze. Is it really bad about
me not being able to handle heavy weight in the gym? What does GHR's mean?


Watched some of the videos. 700 gym squat looked good, I figured it would be high (because of it being a gym lift). Sean was kidding about taking longer to sit up your deadlift. You got after that bar in a quick fashion. Good luck with the football and journal here.

Thanks man, the 700 felt great, I dont understand what you said though, was the 700 high? My deadlift is always rushed, I just cant sit under the bar or I wont get it.

Sean S
05-28-2009, 06:12 AM
GHR = glute-ham raise
Don't worry too much about how much you pull in training as long as your meet numbers continue to improve. You should always have a little something extra on meet day anyway.
Just to clarify, set up as quickly as you want as long as you set up correctly and get in the right position. There's no need to waste energy screwing around with the bar for half an hour before you pull.

bill
05-28-2009, 11:30 AM
No 700 looked good or very close. I was just thinking it would be high, because people say "gym lift" and it's half @#$%% lol

Jesse Hernandez
05-28-2009, 11:36 AM
GHR = glute-ham raise
Don't worry too much about how much you pull in training as long as your meet numbers continue to improve. You should always have a little something extra on meet day anyway.
Just to clarify, set up as quickly as you want as long as you set up correctly and get in the right position. There's no need to waste energy screwing around with the bar for half an hour before you pull.
I can usually sumo 40+lbs in training than I can conventional pull. I will start to incorporate some GHR's like you said. Your help is very appreciated!


No 700 looked good or very close. I was just thinking it would be high, because people say "gym lift" and it's half @#$%% lol

Thanks, I was thinkking I got real close with it. I mean, I knew it wasnt IPF or anything, but you should see my suit I use, its basically a really tight singlet.

Jesse Hernandez
06-01-2009, 07:14 PM
Dynamic Warmup

Squat
45x10
135x10
225x8
315x6
405x4

Suited (3.5 minutes rest between sets) Pretty tough
505x3
605x3
655x3 (PR)
Added wraps
733x0 (almost had this one, I put it in the basement, just didnt have enough speed to carry me through)

110 Yard Sprints x12
(must make this in under 20 seconds, with 40 seconds of rest betweens reps)

Jesse Hernandez
06-04-2009, 05:58 PM
Last heavy bench for nationals

45x10
135x10
225x8
315x1
Shirted
405 no touch
455 no touch
475 touch, really easy
501 touched PR Paused! pretty easy considering I havent trained in this shirt, and my reps were 4 minutes apart, im really stoked! I little uneven extension, but in a meet, I can hit this easy, I will be trying for 530+ under meet conditions. Heres the video http://www.youtube.com/watch?v=gO0OJZgrOMo

Jesse Hernandez
06-09-2009, 09:50 PM
Squat

This was SUPPOSED to be my last day for openers before my meet sunday, but it turned into something else. I recently purchased a new Titan Centurion (54) its loose in the stomach, tight in the hips/groin, and loose in the straps. But still tons better than my old centurion from the 90's.

Warm up-
45x10
135x10
225x8
315x4

Suited
405x2 High
495x1 High
585x1 4''High
675x1 3" High

+wraps
725x2 First rep was 2.5 inches high, 2nd was like 1.5
750x1 1.5-2'' High?
http://www.youtube.com/watch?v=qHOJ8Jsoj8o

All my walkout were super svelt. No problem what so ever.


Deadlift Suited (sucked)
405x2
500x2
525x1 GYM PR


So its a new suit like I said, and the hips are really tight. I mean, im still high on the really heavy ones, but the weight is moving nicely.... So the hope is..... that with more weight I will get depth, even if I have to sacrifice bar speed.

The midsection and straps are loose, so its not giving me 100% support, but its still great. Im not sure if im gonna open with my old suit and then throw this one on and go for broke. I mean, I have the power for a 800 squat in this suit, which would be huge at any meet, let alone JR. Nationals, the judging will be strict, so you know it will be a good lift if its passed. The plan is to have my friend squat again in the suit to loosen it up before the meet, so I should have a total of 2-4 lifting sessions in the suit so I can hit depth.

Any tips for breaking in a suit?


Cliff notes- Its going to HURT to get depth in this new suit.

MarcusWild
06-09-2009, 10:20 PM
If you spray the legs and butt with water, then it'll break in faster. It can cause it to stretch too much, so use moderation.

Jesse Hernandez
06-09-2009, 10:46 PM
If you spray the legs and butt with water, then it'll break in faster. It can cause it to stretch too much, so use moderation.

I'll try that tomorrow with my training partner. Thanks for the input. Think I can get it fitted for this sunday's comp?

Sean S
06-10-2009, 07:57 AM
I'll try that tomorrow with my training partner. Thanks for the input. Think I can get it fitted for this sunday's comp?

If the suit is that new and you haven't hit depth in it yet, I would save it for a 2nd or 3rd attempt. If you are really wanting a total for this meet, I would play it safe and get one in with your old suit.

Jesse Hernandez
06-13-2009, 11:10 PM
Friday
-Arrived in Denver Friday 8am. (to get used to the altitude)
-Watched the Redwings lose (I dont like hockey, but Blaine Sumner does, so I was forced to cheer them on)
-Walked around beatiful Denver and almost got into it with a bum selling CD's
-Ate nacho's at some Famous Sports bar, talked with ex/pro football player from Oregon.

Saturday
-Woke up after 10 hours of sleep super refreshed
-Ate at a place just like chipotle and got a super badass chicken burrito
-Went to the National meet to watch Day 2 (judgine wasnt bad from what the lifters had to say)
-Ate Pizza at Woody's pizza place in Golden, pretty sweet.


The plan is to open with 670 on squat and warm up with the new suit to see if I can hit depth, if I can then the suit stays on and I bump up to 740lbs for my opener, if not, the old suit goes on and its 670 for my opener and then put the new suit on and throw some real numbers up. The plan is to take 804 on a 3rd, assuming that the power is there (which it should be).

Bench opener is going to be 474, and depending on the bar speed go either 506 or 511 for a 2nd, then on the third go for 533 or 546 or something close.

Deadlift im opening up at 551, and unless I barely get 551 the plan is 601 for a 2nd, and also depending on bar speed to go for either 617 or 622.

So, if I have a near perfect meet im going to end up with 1900+ which is almost a 200lb PR. If I have a less then steller day i'll end up with something around 1780's which is still a PR by 60 or so lbs. So im in a good position either way. I've been carb loading, and im ready to go! Lifting starts at 2pm!



GAME TIME!

Jesse Hernandez
06-14-2009, 10:29 PM
2009 USAPL JR. NATIONALS- HWT

Squat
689-PR
722-PR
744-Miss (beat the rack call)

Bench
474-PR
501-Miss (had to re-rack)
501-PR

Deadlift
551-Good
601-Tied PR
622-Miss

Total 827.5 or 1823lbs PR

4th best JR. 125+ in the Nation!

Jesse Hernandez
07-02-2009, 09:39 PM
Bench
45x10
135x10
225x5 (70lbs of chain)
265x5 (70lbs of chain)
315x2 (70lbs of chain)
330x2 (70lbs of chain)
385x2 (1brd)

320x3
325x3
340x3
355x2
370x1

225x10 wide grip 1 board
225x8 regular (strict form)


First workout since my Nationals meet, feels good to get back, slightly rust on the warm ups, but it was rest well needed! My bench feels really strong, no shoulder pain or elbow pain, so things are looking good, I want to hit one more meet and total 1900+ before football season starts and ****s my lifting up.

Jesse Hernandez
07-19-2009, 08:56 PM
Been taking it easy, trying to heal old wounds and such.


Pushups
6 sets of 10 (20 seconds rest)

Squats (body weight)
4x10

Situps
2 sets of 25

Streches and abs

Just really trying to get the blood flowing and maintain just a little.... or slow down the loss of strength if possible. I dont have acess to a gym right now, so im not that active. But im trying.

johnnyo_99
07-27-2009, 07:38 AM
2009 USAPL JR. NATIONALS- HWT

Squat
689-PR
722-PR
744-Miss (beat the rack call)

Bench
474-PR
501-Miss (had to re-rack)
501-PR

Deadlift
551-Good
601-Tied PR
622-Miss

Total 827.5 or 1823lbs PR

4th best JR. 125+ in the Nation!

strong stuff bro, keep it up

Tom Mutaffis
07-27-2009, 08:17 AM
Strong numbers on the bench.

Your squat seems to be much stronger than your deadlift; have you tried using olympic shoes for deadlifting so that you use more leg drive?

Jesse Hernandez
07-27-2009, 03:56 PM
Strong numbers on the bench.

Your squat seems to be much stronger than your deadlift; have you tried using olympic shoes for deadlifting so that you use more leg drive?

no i havent, i may need to try it though if u think it will help that much!

Jesse Hernandez
07-27-2009, 03:59 PM
Bench

45x10
135x10

225x5
275x5
305x5

340x3
380x2 Big Raw PR

315x3
225x5

225lb clean/press
5 sets with 2 reps (felt okay, just trying to get ready for the strongman)

Jesse Hernandez
08-08-2009, 03:48 PM
Oly complex

Hang clean
135x5
185x5
225x5
235x5

Incline

165x5
225x5
235x5
245x5

Close grip
135x40
135x40

Shoulder circut

Abs


Im now in two adays for football and working out with the team.... my powerlifting will now start to suffer. Great.

Jesse Hernandez
08-12-2009, 09:38 PM
Oly complex

Abs

Bench
1x10 135
1x8 185
1x8 205
1x8 225
1x8 315 (PR I think) I had 10 reps in me, but im in two-a-days so im not doing anything too stupid.

Military
1x8 135x4 sets

SLDL

Shoulder circut