PDA

View Full Version : Nate's powerlifting journal



nate allan
06-06-2002, 11:31 PM
DE bench press

Speed bench

135x3 MG
165x3 MG
165x3 CG
165x3 IWG
165x3 MG
165x3 CG
165x3 IWG
195x1 RG(static dynamic)
195x1 CG(static dynamic)

Good explosion on all these except the 195x1 close grip, too heavy little explosion. The 165 felt great, felt like If I let go the bar would fly to the cieling.

BB shoulder press

170x6

Hammer strength shoulder press

230x8

lying dumbell tricep extensions

55lb dumbells for 8(2)

Timed DB bench on a stability ball

3 minutes with 60lb dumbells

Bent over BB rows

205x6(2)

Lat pulldown with neutral grip bar

190lbsx8

Everything felt really strong and good, the stability ball felt really wierd, I thought I was going to fall off a few times.

nate allan
06-10-2002, 09:53 PM
ME Bench

135x5
155x5
225x3
255x3
275x3 All sets done with Blue bands(Light, I think I actually meant purple)


weighted Dips
120x4
110x6

Lying tricep extension cambered bar
125x4
110x8

Chest supported T-bar row
115x6
125x6

wide Grip pulldowns
190x8
210x4

Hammer Strength decline press
360x8
380x4

I like these makes me look stronger that I really am, good PUMP to:angel: LOL

nate allan
06-10-2002, 10:04 PM
ME deadlift


135x5
225x5
315x5
365x1
410x1 PR
425x1 PR

Deadlifts felt awesome, great explosion of the ground, felt like I could get another 50lbs of the ground. lockout was a little harder felt I could have gotten another 10lbs with a lockout. The only problem I had was with my Feet, I kept on losing traction and I would stumble foward a little a I lockout out. Should I get different shoes? this is becoming a bigger problem the more weight I lift.

Stiff leg deads
275x5
295x3

Static holds
275x10 seconds
315x10 seconds

Leg press
540x8
620x6

After I finished deadlifitng I had some pain in my pec shoulder Tie in and my rotater , anyone else ever have this from deadlifting?

Adam
06-11-2002, 06:27 AM
Are you going sumo or conventional?
Do you have flat soled shoes?
I sometimes get pec tie in pains while doing excercises that have nothing to do with the pecs, not sure if you go to elitefitness boards but PLjay either slightly torn or pulled his pec doing sumo's. When i pulled my pec it was during good am's so it seems like it can happen anytime. Im not to sure about the rotator though, might just need some strengthing there?
Also do you workout at a gym or home? what kind of equpment (bars rack) and accesories(bands chains)?
Sorry for all the questions:)

P.S. nice PR on the deadlift!

Paul Stagg
06-11-2002, 07:47 AM
You set PRs on DE day?

nate allan
06-11-2002, 08:11 AM
Should have been ME deadlift day:D lol

nate allan
06-11-2002, 08:28 AM
Originally posted by Adam MacKinnon
Are you going sumo or conventional?
Do you have flat soled shoes?
I sometimes get pec tie in pains while doing excercises that have nothing to do with the pecs, not sure if you go to elitefitness boards but PLjay either slightly torn or pulled his pec doing sumo's. When i pulled my pec it was during good am's so it seems like it can happen anytime. Im not to sure about the rotator though, might just need some strengthing there?
Also do you workout at a gym or home? what kind of equpment (bars rack) and accesories(bands chains)?
Sorry for all the questions:)

P.S. nice PR on the deadlift!

I am using mainly conventional deads. I don't believe I have flat soled shoes. My right pec seemed to have a slight pain, like a little pull right after I finished my final set of deads. The rotator started hurting later, possibly just a delayed effects from the prevous ME bench day. I workout at a commercial Gym, I have access to most all types of equipment. I have a pair of Mini's and a pair of blue bands, and I have no chains.

I am making excellant gains on my deadlift and bench press, my squat is not , but mainly because I am putting most of my emphasis on my deadlift over the squat.

nate allan
06-11-2002, 08:47 AM
I also should say that while I call my routine Westside training, It is probably closer to Old school training. I like the speed training invovled in westside and many of there bench exercises. I do however disagree with the fact that they do not do any heavy deadlifts, squats, or regular benches except in competition. I have read some of the critisisms of westside by Ed Coan and find many of them to be quite valid.

Adam
06-11-2002, 08:53 AM
I also had great gains on my dead and bench but squat was slower. Rightnow im expiramenting with a different squat routine but will be going back to 100% westside in not too long. When i go back i'll be putting in alot more full gear squats on ME days and some raw squats on speed days.
For deadlifts if going conventional it is better to use deadlifting slippers since ht e sole is flat and very thin. I personally use swimming shoes because they are very very cheap and look better then deadlifting slippers:) Walmart had the swimmin ones for 6.96 canadian at the store near me.

Chris Rodgers
06-11-2002, 10:51 AM
I agree with Adam on the flat-soled shoes/slipper idea.


I'm hoping those benches were done in the reverse band fashion. Otherwise you must be like a 500+ lb bencher!

nate allan
06-11-2002, 11:29 AM
Originally posted by LATMAN
I agree with Adam on the flat-soled shoes/slipper idea.


I'm hoping those benches were done in the reverse band fashion. Otherwise you must be like a 500+ lb bencher!


Hmmm.. maybe I mean purple bands, the one's right after the mini's, light bands or whatever you call them.

Chris Rodgers
06-11-2002, 11:35 AM
Yea, the blues are 2 steps up over the light bands!! The big boys use them.


But still, if you were doing benches with the light bands choked down and still hit 275x3, than that is nuts!! What is your bench max approx?

nate allan
06-11-2002, 11:50 AM
Originally posted by LATMAN
Yea, the blues are 2 steps up over the light bands!! The big boys use them.


But still, if you were doing benches with the light bands choked down and still hit 275x3, than that is nuts!! What is your bench max approx?

My last max was at 305, should be able to do more next time. I tie my bands down around dumbells. How do I know if I have then choked down properly? I just wrapped it around once, it gives a good deal of extra resistance at the top, but not a great deal like you sound like it is. Maybe I don't have them hooked on tight enough?

My weakness is off the chest, If I can get it of my chest then it usually is an easy lockout. My tri's are my strong point, my weakness seems to be my lats,chest and more speed. If I can increase my speed I think it would help my bench alot.

Chris Rodgers
06-11-2002, 11:54 AM
The basic thing with the bands is to make sure there is resistance throughout the lift. If at the bottom of the bench there is no resistance, you need to tighten them. If you want more resistance you have to add more bands,or wrap the band around the bar again, or double them. Plenty of options.


Very good benching.

nate allan
06-13-2002, 08:14 PM
DE bench press

Speed bench
135x3 CGP
145x3 RGP
145x3 CGP

Damn, my tendonitis in my elbow is flaring up, plus my rotator is irrating me.Decided to stop speed bench, and do some light reverse grip bench.

135x12 reverse grip bench
155x10

First time doing these, felt weird as hell, but was easier on my elbows and rotator.

clean and press
135x5
165x1

These really bothered my rotator

Hammer strength shoulder press
180x12
230x8

One arm dumbell rows
100x8
120x8

Hammer strength low rows
200x12
230x8

lying two arm dumbell extensions
50lb dumbells x8
55lb dumbells x6


Didn't feel good at all today, will probably take it down a notch next week and do some light weight High rep work For ME day.

Adam
06-14-2002, 09:55 AM
are you doing extra workouts? they can help with the elbows alot i find. also taking glutamine does wonders!
Db powercleans help me when my rotator starts getting sore

nate allan
06-17-2002, 08:21 PM
Decided to change the name of my journal, I heard powerliftingJ talk about how he trains more of a sloppyjoe style, taking ideas from many people and styles. It seemed like since my training really wasn't that close to westside, except for the ME and DE days that I this would be more Fitting.


ME Bench

135x5
185x5
225x10
240x8

decided to do some High rep light stuff today, to let my elbow and rotator recover. felt really good, and light, not even close to failure. Funny thing is I have always been better at high rep benches then lower reps, even when I train with low reps. For example when I was enhanced and into bodybuilding about 2years ago or so, I could bench 265x9 yet I could barely get 315 up, according to those bench estimators I should have maxed at around 360 or something. I trained with fairly low reps back then even when I was bodybuilding.

Lying tricep extension
105x12
115x8

chest supported T-bar row
125x10
135x8

close grip lat pulldown
170x12
190x8

hammer strength decline press
320x12
360x8

weighted Dips
100x8
90x8

hmmm. the added weight gain is making these harder, I should have gotten twelve with the 100.

felt pretty good overall, went fairly light today to let things recover, plan on going back strong next week with some heavy stuff.

nate allan
06-17-2002, 08:26 PM
Is there a way to change the name of your thread?

Adam- you recommend taking Glutamine? I have heard that glutamine is useless unless you take High amounts such as 30-40grams a day which is way to expensive for me. I believe I have read from powerman, that he thinks that glutamine is useless.

Adam
06-17-2002, 08:31 PM
oops:) i meant to write Glucosamine. Its cheap and very effective, i take 3 grams a day of it

Adam
06-17-2002, 08:32 PM
what do you want your thread changed too?
I can do it for ya

nate allan
06-17-2002, 08:39 PM
Change to- Nate's sloppy joe style powerlfiting

I read that this is what PowerliftingJ at elite call his type of training where you take Ideas from all different types powelifting theories and people. It seems alot closer to what I do than westside, really the only thing in common with my routine and westside is ME and DE days.

nate allan
06-17-2002, 08:55 PM
Thnx Adam!

Mystic Eric
06-17-2002, 09:34 PM
You're welcome man.

nate allan
06-23-2002, 09:25 PM
I took most of the week off since last monday due to nagging injuries. hopefuly I will be able to train at full speed tommorow.