Great job! 405 is right around the corner!
Great job! 405 is right around the corner!
Hey, great PR on the squat! It's always good to leave a little in the tank and keep hitting PRs. I find you get a good psychological boost if you go a good period of time without missing lifts.
We squat similar amounts. Race you to 400?! :)
In the big time with the squats!!
Cards: I was seriously considering trying 375, but I just decided to call it at 355. Thank you, sir!
JC: With my new squat cycle, you might beat me. I rotate front squat, box squat, and back squat every other week now. I might just make front squat an accessory lift or work it in as a dynamic effort movement. I dunno...would be nice to get some feedback on this.
Terry: INDEED! Breaking 1000 total feels good!
Overhead DB Press
Ring Push-Ups (to failure)
Weighted Neutral Grip Pull-Ups
Decided to try a heavy work set today and worked back up to 200 plus. 215 felt great (probably could have gone up to 225 if I had a spotter - just in case), no strain in my shoulder or anything. Solid warm-up helped a lot.
big squat brother..... weren't you just squatting like 275? jesus christ.
As for front squat, I do it 2-3 sets as an accessory lift after my back squat but it's not a priority atm. As I start doing more oly stuff I might start doing it heavier and more frequently.
Good work in here. Impressive stuff.
You need more met-cons!! ;)
what was your rep scheme for the weighted pullups?
I see the bench is coming back up, hows the shoulder feeling?
Fine effort man, always going the extra mile.
Impressive benches. How long do you warm your shoulders up before training...and what do you do. I have shoulder issues too.....but I think mine is just age related...haha
Bench will be 3 plates before you know it...
Congrats on the Squat PR!
fooz: 275 at the front squat.
JC: Thanks. It felt pretty good after rehabbing a tweaked shoulder after a few weeks.
mrelwooddowd: Perhaps I'll toss in a met-con every once in a while. I am certainly not opposed to it.
Sully: That is what I was thinking as well. I enjoy the ability to sink and explode from the hole with front squats. Perhaps a DE/RE set up should be considered. I have been front squatting for consecutive weeks now, so why not just stick to ME back and box? Oh and my pull ups are x8. Today, I did them with a neutral grip.
Thomas: Feels fine with a work load. Gonna slowly (or perhaps with reasonable haste) work back up to my 1RM just to be 100% sure. I'm gonna get some ART therapy soon.
Terry: Thank you, sir! I felt like I overcame a mental and physical barrier today. Felt good.
Annette: I do about 20 dislocates and 20 tornadoes (10 clockwise, 10 anti-clockwise each arm). I usually do this after I foam roll and static stretch.
Nick: I certainly hope so. My damn wrist straps are on hold as I ordered them the same time as my super heavy knee sleeves from Elite FTS. The sleeves are on back order, so I'm kinda in limbo at the moment. First priority: get back to my current max.
Rory: The athlete in me wants to do PL. I'm pretty sure the 22 year old body will still look fine. Not really worried about aesthetics too much.
I've been asking for tips n tricks, but I have no idea where to begin. I know the first piece of advice I got was to "just go out n compete" but I feel there is a process I need to undergo in order to prep myself for that.
Taking the week off. Body needs a break and conveniently have a busy schedule as well. I will return next week.
if you want to compete in PL, I agree, you just go do it.
Pick a meet you want to do and start prepping 4 weeks out. Start with working up to heavy triples the 1st week. Heavy doubles the 2nd and heavy singles the third and use that to determine your openers. You want to open with something in the 85-90% range, then shoot for a small PR for your 2nd attempt and go for the gold on your third. I see way too many people shoot for a PR on their 1st attempt and there's just nothing left in the tank afterwards so if they miss, they don't even get a total. I treat my opener as my last warm up before bringing the heat. Deload the 4th week and go for PRs at the meet. Don't be like me, it took me 6 years to accept the fact that I should have been PLing for years and years, despite everyone telling me to hit the platform from the beginning. After you get a couple meets under your belt, you can figure out what works for you in terms of recovery, strength training, peaking, etc. But first thing you need is to man up and get out there. I wouldn't even bother attending a meet first, just sign up and do it.
If you train with a partner, practice cues. this is big IMO. Have him give you the squat command (unrack, walk out, stand erect, then he says squat). Make sure you wait until he gives you the rack command after you squat it. That way you don't jump the gun and miss the judges cues. Same thing for bench. Unrack the weight, he gives you the down command, pause it on your chest, he gives you the up command, then the rack command. Deadlift is pretty simple, pick it up and then he gives you the down command. For my first me, that's the only thing that went wrong. I screwed up my cues on my first attempts for both squat and bench.
Enjoy your rest!
You should definitely compete. What's your bw hanging around at?
Sully: So basically do 5/3/1 but 3/2/1. When I was squatting last week, I was squatting with commands. Really helped with depth and drive. If I had a bench partner, this would be easier. Thanks for the tip, Sully.
Annette: Thanks, it has been a few months since I have (or at least end of August, rather). Again, timing is everything, and there are some things with school I just need to focus on this week. Screen printing is no joke, especially when you are forced to work with a partner that doesn't have the same worth ethic as you.
Update: I recieved an e-mail from Elite FTS yesterday. Looks like I will be getting my super heavy knee sleeves and 80cm wrist wraps in on Monday. Pretty excited.
I've been eating my butt off this week. The rest certainly helped. Everything feels great. Can't wait to get back into the swing of things.
Thomas: 180+. Last time I weighed myself, I was 183.6#. Thing is, I have no idea if my current program is even geared for powerlifting. At the moment, it is more for hypertrophy, but I have been incorporating ME and DE lifts on some days. Any thoughts on where I could go with my programming/ programs I should follow?
Woohoo!!! I love getting packages....lol.Enjoy them