stretching and foam rolling
DE squats in viking briefs, straight weight, walked these out of the rack to a parallel box and got my normal stance:
135 x 2 x 5
225 x 3 x 2
275 x 2 x 2
315 x 1 x 2
315 felt like 135. my competition stance is a lot stronger and just a bit wider than the rack, so from now on up til the meet i'll be doing all DE work with straight weight taking my competition stance.
225 x 3 x 10
45 degree back raise:
bw x 12
+45 plate x 2 x 12
standing leg curls, 3 x 10
heavy side bends:
80's x 2 x 10
90's x 1 x 10
20 min elliptical
squats felt STRONG. i'm just about ready for this meet.
Nice squatting, Lones.
stretching and foam rolling
bench w/suspended weight:
did 5 sets with a bunch of suspended 25's & 10's, it sucked, and i can't really remember the weight
rope pushdowns, 3 x 10
75 x 20
110 x 20
seated DB OHP:
30's x 10
40's x 10
50's x 10
bicep & forearm work (hammer curls, CoC #1, reverse grip curls)
20 min elliptical
gonna start adding suspended weight on my DE days in 2 week cycles, i like it. my elbows are starting to flare up again. looks like i'm adding in more fish oil and mini band pushdowns in the mornings. i will buy cissus if that dosen't help
good lifting lones. when's this meet?
gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
My journal: http://www.wannabebigforums.com/showthread.php?t=85034
"F—k you and the Prowler you rode in on"
Are you benching raw at the meet?
Best Meet Lifts(Raw w/wraps):
@165- 435 SQ 270 BE 560 DL.....1255 total
@181- 515 SQ 295 BE 570 DL.....1375 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw w/wraps)
515 SQ 302.5 BE 585 DL
For the elbow, see the video below. I've been doing these for a couple of weeks and they seem to really help. I haven't really found the pain point that he references, so I do the various movements and it gives me a nice stretch and so far haven't had any reoccurrence of the tendon issues. I also usually only do the one-band movement and not the 2 or 3 bands.
when i turned in my entry form, its when i was having shoulder problems. it went from thinking it was a serious problem to thinking i have an inpingment that only bothers me during certain things. i'm going to get into shirted training after this meet. i will have to make the drive to cell block an additional time a week to get help with it.
*stretching and foam rolling, knee and elbow work*
competition stance sumo deadlifts:
135 x 5
245 x 3
335 x 1
385 x 1
425 x 1
*add pro squatter, straps down*
475 x 1
500 x 1
515 x 1
called it here. 515 really wasn't all that hard, i will go a lot heavier at the meet
blue x 10
blue + green x 10
blue + green + 2 mini's x 10
ran out of bands for these!
60 x 10
stack x 10
stack + all the little individual weights x 10
i'll do these with bands from now on, the cable machine was too easy
sit-ups w/25 lb plate on chest, 3 x 10
wanted to see where i was on the deadlift, as i haven't deadlifted heavy in forever. i will have 2 videos up tonight, the 475 and the 500. my opener for the meet on the deadlift will be 455. 2nd attempt will be 500, the 3rd will be 545. i am confident i will hit all of these given the atmosphere and the state of mind i will be in!
i will test my squat opener next week at cell block. if i had to say what my attempts will look like right now it'd be something like 545, 585, then 600-635 depending on how the 585 feels. this could all change after my session next week.
feeling great about this meet. i've gotten so much stronger keeping my diet in check, sleeping A LOT, lifting with the guys at cell block, and supplementing properly.
Last edited by Lones Green; 08-14-2008 at 01:48 PM.
You did awesome today. Impressive PR.
I can't believe you went and lifted more. I was shot. I stood in the shower for 20 minutes when I got home. LOL
Thanks to you and Vicki and all your help so far. I appreciate it.
Oh, and don't forget to post my vid. And sorry about the 535 vid not turning out. My bad.
Hey Lones, what do you do with a foam roller for your knees? I just got one and the thing is amazing! Just trying to learn all I can about it. I appreciate your help, man, thanks.
thanks for the compliments guys. i'm about to work on that video. been a busy day.
jbrin, my favorite thing for the knees with the foam roller is foam rolling the IT bands. thats the side of your thigh. also, quad foam rolling, groin, hams, and calves will all make a world of difference. have you tried terminal knee extensions or heel touches?
Screw that - pull 600 and get it over with...
Anyway, here is the video:
and here is me at my finest
Nice work Lones! Try dropping your ass a little more at the start. And I wouldn't bother with that 455. You smoked that 470, and the 500 didn't look too hard, although couldn't tell what your lock-out looked like from straight on. Too bad the 515 video didn't turn out, would be interesting to see how hard that looked. You should think about going 470-480 to open, then 515-520 for your 2nd. To be honest, your speed on the 500 looked like an opener, but I can see being a bit more conservative. Good rule of thumb is to make your 2nd attempt a 5-10 lb PR. Since you're not benching, you should have plenty of time to rest up and eat, eat, eat after your squats.
Last edited by Dave Schwab; 08-14-2008 at 07:05 PM.
i've heard quite a few formulas with calculating attempts, and i'm definetely going to open light. the 515 was easy weight as well. i didn't really even think about not benching and that being an advantage.
i'll go 475-515-545.
thats the first time i've pulled in that much gear as well. definetely harder to get my ass down. i'm usually lower than that
I hear you on the gear. I have problems getting down in my Metal Pro as well.
sweet videos dude. Watching people get into gear never gets old! When's your meet?