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Thread: Road to a Pro total.

  1. #51
    Token Canadian Cricket_Fire's Avatar
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    Strong work bro.

    What's the towel though?


    I live in Sarnia.. where's your buddy at? If he's not close enough to me I might know somewhere where he is
    I'm weak now, but not for long

  2. #52
    WiMarine88 wimarine88's Avatar
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    Quote Originally Posted by Cricket_Fire View Post
    Strong work bro.

    What's the towel though?


    I live in Sarnia.. where's your buddy at? If he's not close enough to me I might know somewhere where he is
    Hey, just in case he doesn't see your question I can answer that. If he does it the same way as my training buds and I do - basically its just a tightly rolled gym towel - you have someone hold it on your chest just like benching with boards - essentially it takes the strain off of your rotators - the bar sinks into the towel; usually you can press a little more with a towel because you are not completely touching your chest but are very close. Hope that helps!
    Squat - 450
    Bench - 325
    Dead - 570

    BW - 210
    BF - 13-14%


    http://www.wannabebig.com/forums/sho...d.php?t=121686

  3. #53
    WiMarine88 wimarine88's Avatar
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    Selk, lifts are very strong, especially those pulls. What kind of program do you use? Or just straight deads? I have been doing a 5/3/1 cycle for a while now and my deads are going through the roof, at least for me. Keep up the good work!
    Squat - 450
    Bench - 325
    Dead - 570

    BW - 210
    BF - 13-14%


    http://www.wannabebig.com/forums/sho...d.php?t=121686

  4. #54
    Token Canadian Cricket_Fire's Avatar
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    ah thanks bro.. so kinda like a foam press then

    I was picturing holding the towel with the bar hanging from it hahaha.... come to think of it that would probably be a pretty dirty little grip exercise lol
    I'm weak now, but not for long

  5. #55
    Senior Member SELK's Avatar
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    deads

    conventional deads

    60kg x 3
    100kg x 2
    140kg x 1
    180kg x 1
    220kg x 1
    262.5kg x 2 (578lbs)
    217.5kg x 3 (480lbs)
    x3
    x3
    high pull
    195kg x 5 (430)
    162.5kg x 1 (missload)
    x5
    x5

    good mornings
    140kg x 5
    180kg x 5 (396lbs)
    x5

    stiff legs

    180kg x 5
    200kg x 5
    x5

    pulldowns
    light x 10
    x 10
    heavy x 5

    notes
    - deads are feeling alright, the 580lbs x 2 was not as bad as just a few weeks ago when i pulled it.
    - forearm was hurting during the deads. the high pulls i did not pull very high as they where effecting my arm.
    - everything went well but nobody had any energy today, workout took 2.5 hours or 3 hours in the end.
    - next week is 600 x 2 again in the pull, then it will be time to set some PRs. The goal was 661lbs x 1 in the gym without a deadlift bar, raw. Once I add a suit and deadlift bar if I get the usual carryover ill be looking at 7.
    - bench on saturday, may take it easy - we will see.
    - squat on sunday, heaviest day of the entire training cycle as its suit test day.
    960/530/749 @ 242
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  6. #56
    Senior Member SELK's Avatar
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    Quote Originally Posted by Cricket_Fire View Post
    Strong work bro.

    What's the towel though?


    I live in Sarnia.. where's your buddy at? If he's not close enough to me I might know somewhere where he is
    wimarine eplained it. It seems to allow me to drop the bar just a little bit faster and increase the eccentric speed. I have pretty bad elbows so the strain it takes off is quite nice. I doubt its as thick as a 1/2 board once its compressed, i imagine it would help 5-10lbs though.

    hes in minnisagua (sp?)

    Quote Originally Posted by wimarine88 View Post
    Selk, lifts are very strong, especially those pulls. What kind of program do you use? Or just straight deads? I have been doing a 5/3/1 cycle for a while now and my deads are going through the roof, at least for me. Keep up the good work!
    Just straight deads for now, as the meet comes closer and i bring my suit into play things may change. more or less its just ed coans deadlift routine with some minor tweaks, i usually just set the percents on a very small increase, most people shoot way to high. Ive tried several things with my pull but where i am at right now just basic periodization works fine (5/3/1 would also work great for me i imagine).
    960/530/749 @ 242
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  7. #57
    Token Canadian Cricket_Fire's Avatar
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    You should post in Detard's log; he's in Toronto which is right next to Missisauga. You should tell your buddy to come to CPO Nat's too haha; it'll be in Missisauga

    Strong work as usual - those stiff-legs are nasty
    I'm weak now, but not for long

  8. #58
    Senior Member SELK's Avatar
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    stiff legs are getting there, i pretty much do all my pulls stiff legged so i think i can do more haha

    unfortunately its looks like i ruptured a tendon in my forearm so i need to rehab it or something. i can't even pull for the next while i dont think, after the pulls yesterday it got much worse. got to get some second opinions until i find someone who says i can still bench this weekend LOL

    i'm real pissed off, but at least i can still squat and do a ****load of good mornings and such for my dead.
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  9. #59
    Token Canadian Cricket_Fire's Avatar
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    It's time for a ****-tonne of safety squat bar fun
    I'm weak now, but not for long

  10. #60
    Senior Member SELK's Avatar
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    Ive never even seen a safety squat bar

    we have the worlds worst cambered bar which looks like this:



    But I dont really fit in it very well (its meant for benching i assume). I thought about donating a ssb or good cambered bar to the gym.. but if i get the money i think we will buy a squat bar first, i dont mind squatting with a 7 foot bar (infact i prefer it) but some other guys hate it.
    960/530/749 @ 242
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  11. #61
    Senior Member SELK's Avatar
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    upper

    1 arm extensions

    3 sets

    1 arm pushdowns

    3 sets

    pecdec
    2 sets - bothered forearm

    1 arm db curls

    3 sets

    notes:
    - plan is to increase the strength/size in my good arm, its actually my weaker arm.
    - going to see a surgeon on monday to see about the forearm. something is messed, its pretty black now.
    - tomorrow I am going to squat heavy, i think my forearm will be fine.
    960/530/749 @ 242
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  12. #62
    Senior Member SELK's Avatar
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    me squat
    suit test

    squats
    60kg x 3
    100kg x 3
    140kg x 1
    180kg x 1
    220kg x 1
    add briefs
    260kg x 1
    300kg x 1
    add suit straps down
    340kg x 1
    straps up
    340kg x 1
    add knee wraps
    340kg x 2
    367.5kg x 1 (810lbs) pr

    notes
    - squats felt alright, depth was mostly in the ballpark. 810lbs came up quick but i think it may have been a little high.
    - feel like **** today
    960/530/749 @ 242
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  13. #63
    Token Canadian Cricket_Fire's Avatar
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    Stupidly strong

    First >800 squat?
    I'm weak now, but not for long

  14. #64
    Senior Member SELK's Avatar
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    last 2 contests ive gone 805 on my third attempt, first time i got staples, second time i smoked it but was an inch high.

    first time handling 810 though, i had 800lbs on there and decided that i at least needed a small PR so jumped to 810. fairly happy with it as im about 224lbs right now. When i took 805 and almost got it on my 3rd last meet, i was about 245lbs at the time.

    I wanted to take the 810 for a double, i squatted it once and then yelled ' double' but they moved the racks in, i yelled again and they took them out i came down about 2 inches and last my air so i said **** it and racked it again LOL i think i could have had 810 x 2.
    960/530/749 @ 242
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  15. #65
    WiMarine88 wimarine88's Avatar
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    Looking ridiculous as usual! Keep it up and hope you reach that total soon!
    Squat - 450
    Bench - 325
    Dead - 570

    BW - 210
    BF - 13-14%


    http://www.wannabebig.com/forums/sho...d.php?t=121686

  16. #66
    Senior Member SELK's Avatar
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    thanks!

    I still got a while until 2100.. im confident i can reach it though. if can heal up for july i should have a pretty legitimate shot at 2000 @ 220.
    960/530/749 @ 242
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  17. #67
    Senior Member SELK's Avatar
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    lower

    front box squat (well below parallel box)
    60kg x 5
    80kg x 3
    100kg x 1
    120kg x 1
    140kg x 1 pr
    150kg x 1 (331lbs) pr

    Close Stance Hack Squats
    1plate x 12
    1.5p x 12
    2p x 10
    x 10
    x 10

    Leg extensions
    4 sets

    seated calfs
    4 sets

    notes
    - extra monday morning workout. 7am! thats really damn early for me..
    - I am weak as **** on the front squats. On the downside, im weak as ****, on the upside I have found a big weakness.. My quad strength is not where it needs to be. I know the squat is largely posterior chain but the quads do still play a role. I am going to rotate this lift in and get it up to 400+ asap.
    - forearm still messed up, actually its getting worse so im going to have to get it looked at.
    960/530/749 @ 242
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  18. #68
    Senior Member SELK's Avatar
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    bench - rehab etc

    bench
    70kg x 3
    x3
    x3
    x3
    x3
    x3
    x3
    x3
    x3
    x3

    db presses
    25lbs x 50
    50lbs x 15
    x 15
    x 15

    notes
    - just easy, dont want to stress the forearm yet.
    - deads likely on friday, graduation on thursday so have to move things around
    960/530/749 @ 242
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  19. #69
    Senior Member SELK's Avatar
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    deads

    conventional deadlifts
    60kg x 5
    100kg x 5
    140kg x 1
    180kg x 1
    220kg x 1
    277.5kg x f (611lbs)
    x f
    237.5kgx 3 (510lbs)

    good mornings
    100kg x 5
    140kg x 5
    180kg x 5
    220kg x 3

    machine shrugs
    2 sets

    notes
    - horrible day. first day i tried out the camera as well.
    - was supposed to double 610 like i did 3 weeks ago, but it wasn't happening today.
    - couldnt even get through the speed work, after the first set rounded me over i called it
    - first time filming the GMs and I realize now that they arn't much of a good morning really. Got to work on these and likely lighten the weight.
    - I think its a combination of hitting a near max squat on sunday, hitting a max front squat on monday and not eating well this week. Pissed off to put it lightly. But, I will come back and own this weight soon enough.
    - on the bright side, with the straps the bad arm felt alright.
    - bench tomorrow and going to deload the squat on sunday after todays disaster. Ill post the vid because I said I would, and sometimes the days where we suck we can learn the most from.

    *note if ever a vid doesn't work right after i post it, its just youtube processing it.

    Video
    960/530/749 @ 242
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  20. #70
    Senior Member SELK's Avatar
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    bench

    bench
    bar x 10
    60kg x 6
    100kg x 3
    3 board
    120kg x 1
    140kg x 1
    4board
    160kg x 3
    add super duper phenom
    180kg x 1 - 4 board
    x 1 3 board
    x 1 2 board (actually a missload, extra 5kg on one side)
    190kg x 1 2 board

    db presses
    3 sets

    notes
    - was testing to see where my forearm was at. Surprisingly it handled everything fine even though I went very light. I really like this new shirt, easy to use and good pop.
    - everyones benching went pretty well today.
    - I thought about taking it to close to 500lbs but wanted to see how my forarm felt tomorrow after benching. I think I may be alright if I take it easy.
    - tomorrow is squats, going to take it a little easier I think due to this weeks disaster with deads.

    Video
    960/530/749 @ 242
    903/524/738 @ 220

  21. #71
    Senior Member SELK's Avatar
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    squats

    box squats
    60kg x 5
    100kg x 5
    140kg x 5
    add loose briefs
    180kg x 5
    200kg x 5 (440lbs)
    220kg x 5 (484lbs)

    notes
    - took it a bit easier today.
    - accessory work tomorrow AM.
    - squats felt solid, box height is set so there will be very little doubt about depth.
    Video
    960/530/749 @ 242
    903/524/738 @ 220

  22. #72
    Senior Member SELK's Avatar
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    training planned til meet on july 25th - looks like my forearm is going to be healed enough to train for this meet.
    goals 810/510/680 for 2000 @ 220. Right now im at 225lbs, so i could even gain weight if needed.

    training cycle is very simple.

    squats
    - two 3 week waves on the box (same box as above video). one just using briefs, the other with a suit and straps down. Since the weight will be slightly lighter I will do some heavy standups after the main squat work (with my straps up, to mimick a full gear free squat).

    bench
    - ME rotation of shirt press/reverse greens and 2 board press.
    - accessory keep simple with lots of DB and tricep work

    dead
    - speed deads against quaded minis standing on platform
    - some sort of heavy pull (although not max effort) every week. Going to focus on straight weight, with 2 weeks against bands).
    960/530/749 @ 242
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  23. #73
    Senior Member SELK's Avatar
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    does the box height in the squat video I posted above look pretty reasonable? I thought that it was an inch or two low while using it, but the vid makes it seem not very low. The contest is a GPC one which ive found to require a fairly strict depth.
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  24. #74
    Senior Member SELK's Avatar
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    lower accessory

    zercher pin pull
    60kg x 3
    80kg x 1
    100kg x 1
    120kg x 1
    140kg x 1
    160kg x 1
    180kg x 1 (396lbs)

    sumo stiff-legs
    110kg x 10
    140kg x 10
    x 10
    150kg x 10 (331lbs)

    hack squats
    3 sets

    notes
    - first time doing zerchers. They suck. I had to wimp out and use a towel on my arms.
    - stiff leg sumos for sets of 10 where difficult, really work the hips/hamstring/lowback
    - hack squats where difficult today. after my last set i got sick and laid on the floor for a half an hour. good times.
    - some vids later, I do mondays training right when I wake up, and i have to work until later
    - DE bench tomorrow
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  25. #75
    Token Canadian Cricket_Fire's Avatar
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    Box is fine dude; you're safely to depth there IMO

    Strong work as usual
    I'm weak now, but not for long

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