That's a nifty setup man. I didn't know you could find a pulley like that in a hardware store. I've rigged together plenty of ghetto ass equipment with plumbing material and whatnot over the years though, so I'll definitely have to try this out. Thanks!
Thanks for checking out the log and my channel. Feel free to share whatever videos you find useful. An yeah, most people who are just getting started have that mindset. Pretty much everyone I've ever trained as a matter of fact haha. They've just gotta stick with it long enough and make enough progress that they get hooked.
It's called a GOB-86 by Troy Barbell. I've destroyed 2 and I like to keep 2 good ones on hand, one for squatting and one for benching haha. It's a good bar for the price though. I found this one for $90 on Amazon and I think the most I've ever paid for one is $115. I have 2 quality bars as well that never go in the squat rack or on the bench (a Pendlay and a Rogue), but I do the majority of my lifting on the GOB-86. They've only ever bent from me accidentally dropping them on the pins while loaded to 500+ pounds. And I routinely have them loaded in the rack with 500-600 pounds for squats and shrugs and they come out of it no worse for wear.
Vacation training part 1
Im currently in Mississippi in my way to Mardi gras and I decided to get in some lifting today. I'll be back in the gym on Thursday and the. I'll be making my way home Friday and things will return to normal. Today I did some benching, dips, and power cleans. I'll be front squatting , power cleaning, and close grip benching on Thursday.
Oh and I front squatted 440lbs (200kg) on Friday before I left. It was a bit high but it was solid and there's probably a bit more in the tank. 405 was candy. Hoping for 455 soon!
Bench- 225, 235, 245, 255, 265
Hang power clean- 155x3, 175x3, 185x3, 195x3, 205x3, 215x3, 220x3
Dips- (bw+90)x5, (bw+110x5), (bw+120)x5, (bw+135)x 4,3
Pretty solid work.
Vacation Training Part 2!
435lbs front squat @ 155
Just got back from vacation last night. I got in 2 training sessions while I was gone, both of which were pretty solid. I hit up a Gold's Gym in Alabama on my way back Thursday and did some power cleans and front squats. The session went:
Hang PC- 135x3, 155x3, 175x3, 185x3, 195x3, 205x3, 215x3, 225x3, 235x1
FS- 135, 225, 275, 315, 365, 405, 435, 445x (PR attempt, should've had it)
Not bad work overall. The 225x3 power clean set matches my best from home. I'll probably start doing those ladder sets again this week so I can try to beat my 250 from January. Also, a 455 front squat doesn't seem like it's too far off. I hit that 435 in an unfamiliar gym after hardly sleeping the night before and driving for 4 hours before stopping to lift. So there should be more there. Especially if I can start increasing the frequency without aggravating my hip. I think I may also try adding in deficit deadlifts and training that once a week in place of one of my heavy shrug sessions.
Benching and shrugging/dipping and curling
Did some ok bench work tonight. Not what I wanted, but I guess I can't complain. Somehow I managed to hit some pretty damn good dips afterwards. At the behest of someone who's been commenting on my videos for like 3 years now, I did some cheat curls too lol. Also did some power shrugs between bench sets for filler.
I filmed the dips and the cheat curls. I'll probably post them later at some point, but maybe not =D
Bench (comp style, paused)- 225, 245, 265
Power shrugs- 315x3, 405x3, 455x3,3,3,3,3
Dips- (bw+115) x 5, (bw+125) x 5, (bw+135) x 5, (bw + 145) x 5, (bw + 100) x 10
Cheat curl- 95x5, 115x5, 135x5, 155x5, 165x5
The cheat curls were interesting because I didn't feel like I was using my biceps at all while I was doing them, but I got a pretty big pump lol.
Also the set of dips with 145lbs was fucking brutal. But the total weight between my bw and the extra weight was 300lbs so that was a pretty legit set. Shitty I can't even bench that for 1 rep lol.
Stiff leg deads and block pulls
Did some stiff-leg deads with my toes elevated yesterday, followed by some heavy pulls off 8 inch blocks. I kept the volume and the weight on the stiff legs pretty low so as to not irritate the hip. The toes elevated position makes me a pretty good bit weaker, but the extra stretch on the hammies seems to alleviate some of the issues I've been dealing with with the pain trailing into the glute. I should be able to do these on a weekly basis as long as I don't go overboard.
Toes elevated SLDL- 365 x 3,3,3,3
8 inch block pull- 315x3, 385x3, 435x3, 495x3, 520x3, 440x5, 440x5
Pistol squats (with heels super elevated ha)- 5 sets of 6 with the left leg/ 5 sets of 3 with the right
I always knew my left quad was weaker than my right seeing as how it's my non-dominant leg and I always preferentially lean on the right leg instinctively, but goddamn, I never realized how much until the other day when I was looking for a way to isolate my quads. I'm going to continue to do these once or twice a week at double the volume for the left leg until I feel I've remedied this situation somewhat. Hopefully once I feel a smidge more stable I'll be able to start adding some weight.
Pullups, Ab work, and new video.
Didn't really feel like doing anything too difficult in the gym last night, so I just decided to do 150 pullups with no added weight in as many sets as it took. I did weighted situps and lateral raises in between sets. It was a nice change of pace. Today's my birthday so I'm just gonna do some quick power shrugs tonight due to time constraints.
Also, just posted a new video on my channel. Someone wanted me to make a video on how to train for the supertotal, so I wrote a program that I would do if that was my goal. It's gonna be a 2 part series because I didn't want the videos to drag. Let me know what you think!
I've always wondered what was the most effective way to train for both powerlifting and weightlifting. It looks like a lot of accessory work isn't needed which makes sense since the main lifts compliment each other. Thanks for the video.
That's the thing though, it's not necessarily that they're not needed, but moreso that there's not really any time or energy left to do them, imo. I wanted to write a program that your average lifter could do, but these workouts will already be somewhat time consuming, and I felt as though I was already skimping on volume for the main lifts, so how could I add in accessory lifts? I was planning to go more into this in part 2, and I wrote a little blurb about it on that blog post I linked if you're interested.
Close grip bench, Dips, DB rows
Just another day in the grind.
Close grip bench(paused)- 225, 245, 255, 265
Face pulls- 60 reps
Dips (bw + 115lbs)- 7,6,6,6 (these were tough today)
DB row(150)-8,8,8,11 (each arm)
Rest tomorrow. Then front squats Saturday and hopefully some broad jumps if the goddamn snow would melt. Doubtful though, it's too motherfucking cold.
Benching, rowing, and dipping!
Got in some pretty decent benching tonight, along with some dumbbell rowing and heavy dips. I'm going to start back up with the dumbbell rows twice a week. They were always my favorite form of rowing and I could use some extra back work right now. I'm also going to up my squatting frequency to twice a week starting this week. Both sessions will be front squats for the next few months, and then I'll transition to back squatting at some point over the summer. The plan for now is to do one squat day based more on singles and another based on triples to get in a little volume.
I'm hoping to be able to compete sometime in August or September. If things are going well I'll make a run at 1400, if they're not I'll just play it safe. The main goal of that comp. will be to post a minimum of an elite total so that I can compete at either RUM or the XPC Finals at the Arnold next Feb.
Bench (paused)- 225, 245, 255, 265
Face pulls- 60 reps
DB rows(160 DB)- 5,5,5,10 (each arm)
Dips- (bw+100lbs)x6, (bw+115)x6, (bw+125)x6, (bw+135)x6, (bw+115)x6
Every kind of deadlift you can imagine- except a conventional one.
Did a variety of pulls last night. 4 different kinds actually lol. The kicker is they were all (except one which I went very light on) done stiff leg or semi-stiff leg. I can't pull myself into the bar to try to get my legs involved because when I do that my left glute just lights up. So I have to pull with my ass hanging in the air, which severely limits my weights, but I guess it's better than nothing.
The area is moderately irritated today, but not too bad considering that I actually did a pretty good number of total sets last night. I doubled my fish oil intake in the last several weeks and I swear that has coincided with the only real healing progress I've made in the last year. So in the name of superstition I'm going to increase it by a couple more grams a day and hope for the best.
Semi-sumo deadlift- 135x3, 225x3, 275x3
stopped here as I could "feel" the area starting to complain a bit. I'm much stronger sumo than conventional, though I think a full fledged sumo deadlift may no longer be an option in my future. I'm going to gradually try to work up to a heavier tripe in the semi-sumo each week because, ultimately, when the injury heals, I'll be able to pull more weight this way than conventional.
Semi-stiff leg DL(3 inch deficit)- 135x3, 225x3, 275x3, 315x3, 365x3
(1.5 inch deficit)- 405x3, 425x3
Stiff-leg DL from floor- 135x3, 225x3, 275x3, 315x3, 365x3, 405x3, 425x3
Stiff-leg DL to knee(pause at knee for 3 count)- 135x3, 225x3, 275x3, 315x3, 345x3, 365x3, 385x3, 405x3
Pullups/Dips + New is up on my channel
Here's the link to the new vid. The first part didn't get too many hits, but I felt obligated to finish the series anyway, so here it is. Let me know what you think.
Did a whole bunch of pullups and dips last night with nothing but body weight. Finished up with a few sets of curls and some situps. Mostly just a filler workout, but that's my plan for Tuesday sessions for the foreseeable future. Tonight I'm hoping to be able to do some front squats and heavy shrugs.
Pullups- 15,15,13,12,11,11,11,12 (100 total)
Dips- 30,25,20,25,30 (130 total)
Barbell curl(100lbs)- 8,8,7,6,6
Situps(on hyperext. w/25lb plate)- 5,5,5,5,5
This is a very interesting log. Keep up the good work. I'll def. Be checking in here!
Front squat triples and shruggies
Front squat- 135x3, 225x3, 275x3, 315x3, 345x3, 365x3, 385x3 (tougher than I wanted it to be), 405x2 - didn't plan on tripling this weight after the 385 set, but I wanted to get it for at least a double because I had never attempted a 4 plate FS for more than a single before.
Power shrug- 315x3
Aggravated the hip a little with this. This is the most volume I've done I'm a single session since I started squatting again. This session was from Wednesday, but I'm hoping to be able to squat again tomorrow.
430lbs Front Squat @ 157
Got some new wraps a few days ago so I figured I'd try them out on some fronties on Saturday. They seem like they'll be legit once they get broken in a bit. They're quite different from the Titan wraps that I'm used to using. Way less stopping power, but they should be a bit springier once I can actually stretch them out enough to wrap them around my knees more than like 5 times. I ended up working up to a pretty solid 430 single. I hit 440 a couple weeks ago but I wasn't happy with it so I never posted the video. I'll post it once I hit it more convincingly. Still gunning for at least 455 before I go back to back squats.
Hang power clean- 95x5, 135x5, 155x3, 165x3, 175x3, 185x3, 195x3, 205x3, 215x3, 175x5, 185x5, 195x5
Front squat- 135x5, 225x3, 275x2, 315x1, 365x1, 405x1, 430x1
Done. I'll squat again this Wednesday.
I am amazed by that front squats. My personal favourite for leg days but I'm not even close to four+ plates yet.
What is your front to back squat ratio?
No wraps, I've front squatted 420lbs and back squatted 500.
With wraps, I've front squatted 440 and back squatted 535.
I can usually get my front squat up around 85% of my back squat, and this is the first time I've tried front squatting with the wraps, so I'm shooting for at east 455 before I switch over to back squats.