T Nation

Heavy Wt./Heavy Rep..1400 to 1500Lb total


#1

Old Log http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/trying_to_be_the_strongest_in_the_world

Decided to start new log in order to track progress at 100Lb increments on PL total. From researching a crap load over the years on increasing PL totals/training, one of the common themes derived from many lifters is incremental total overall or small increase in of their weaker lifts thus increasing their total.. Another theme that comes up often is the training approach from one weight goal to the next may not work so changes had to be made in order to see gains and make overall improvements. This is especially evident with the big boys who are going into the relm of 1700Lb+.

So, here, I will document and track what I do at 100Lb increments and then I feel I will be able to analyze what works for me at certain stages of PL journey. Oh, I still want to be the strongest in the world, but right now I will have to attack that goal 100Lbs at a time. I will stick with these increments until I hit these numbers at a PL meet. It may take 6 months or even a year. But I am willing to stick with it.


#2

Will start this journey using 5/3/1. Seemed to work in the past so will keep it going..

Last meet total...1405 from 463/380/562

Training maxes for 5/3/1...450/380/550

Shoulder press right now is killing my right shoulder so I will minimize the weight. I can do it, but at 155Lb started to feel a pinch accompanied with pain.

1/24: Squat day

135x3
225x1
295x5
340x5
385x5 Was this a hard 5 mentally. I hate doing squats past 3 reps!!!


#3

1/25: Shoulder Press day

Took a max of 185

Press

115x5
135x5
155x5 Shoulder pain as described earlier will watch this carefully

Bent over row

135x5
225x5
275x5x3

2bd Bench Press

225x5x2
275x5x2
300x5x2

Upright rows (no problem with shoulder)

135x5
150x5


#4

1/29: Tried Bench and DL on same day. After doing this, I thought there is no need to push it like I have been. I don't have a meet until October at least.

Bench (380 Training Max)

Warmups
135x5
225x5
WORKING SETS
245X5
285X5
325X4

DL (550 Training Max)

225x1
315x1
365x5
415x5
470x2 I was gased and did not have anything left. But I hit a wall at the second set.

Analysis of new DL style learned from last meet...I was finally able to get hips down but felt more like a sumo DL due to the fact I did not feel leg drive but more hips and lower back. Next DL training session I will put on Oly shoes to see if there is a difference and then make a decision as to DL with Oly shoes or remain flat foot using vibrams.

Also, I will slow down on training and maybe take a Tuesday and Friday or Tuesday and Sunday Training day for weights. The weights are getting heavier and I am needing more time to recover due to intest cardio sessions with BJJ M/W/F/Sat. No need to rush, I want to make quality gains and be fresh for weights.


#5

2/1. 2nd Week of 531 Squats

Squats

135x1x2
225x1
275x1
315x3
365x3
405x3

My son taught me how to make home videos so decided to try it out...Sometimes I think my kids know how to work computers more than I do.


#6

2/2: Bench Day

Bench Press

135x5
185x3
225x1
265x3
305x3
340x3

Rack Pulls 2" below knees

315x3
365x3
405x3
455x3
505x3

I found my sweet spot for DL while doing rack pulls. Something that STB said in another post about how he sets up and he pulls back and up. With this in mind my sweet spot is at point not on shins like I have been doing but further out by upper portion of foot near toes. With this I was able to dip hips down, stay tight and explode up. Can't wait to apply technique on DL Day. Still unsure on vibrams or Oly shoes. Will give oly shoes a shot next week and then determine on week 3 if I will stick with Oly shoes or flat foot with vibrams.


#7

2/5 DL 2nd Week 5/3/1

DL

135x3
225x1
315x1
385x3
440x3
500x3

2Bd Bench Press

135x10
225x1
250x5
295x5
335x5

Forgot my OLy shoes so used vibrams and also instituted change in DL technique from a closer starting bar position to shins to farther bar position towards toes. Felt much better, able to get hips down and more explosive throughout movement. Will stick with vibrams for DL's


#8

Training for today. Forgot to upload vid for 5 Feb 12 training day


#9

2/8: 3rd week of 5/3/1

Squats

135x1x2
225x1
275x1
315x1
340x5
385x3
430x1

Thats all I had...Felt good going into gym, but during the lifts, the bar felt extra heavy today and I lacked explosion. Also, had an MRI done on knees today and the tech said my patellar tendons on both knees look as if they have been partially removed from top of knee...Outstanding! Although she made the disclaimer she is not a doctor, I have to wait until next week to see what the ortho doc says and the treatment. I hope I don't have to get surgery. I am just starting to make progress and I do not want a set back. Also, I may have to change my squat stance to more of a wider stance in order to work around knee problem. If that is the case, my numbers will descrease for a while until I can build up the strength in hips, and hamstrings. We shall see...


#10

2/13/12 3rd Week of 5/3/1

DL

135x3
225x1
315x1
405x1
415x5
475x3
525x1

DL's felt real easy and explosive, relatively speaking of course. New set up works and feels better overall.

2bd Bench Press

225x10 no board

used Board
315x3
345x3
365x3

Felt real good as well. In addition, the PL team was there at the gym I normally don't go to. It definitely is true that you get better results training with more like minded people who will push you. I probably would have stopped at 345 but they pushed me to go up because they said that 345 was too easy and they wanted me to stay and go up since 365 went up pretty fast as well. But had to cut short due to BJJ training in 1hr. I did stay in help guys put on shirts and hold the 2bd and 3bd as well as spot...common courtesy!


#11

2/17: 3rd and final week of 5/3/1..Bench Press

Bench

Barx10
135x5
225x1
275x1 pause n press
285x5 touch n go
320x3 touch n go
365x1x2 pause n press

Finall thoughts for first cycle. Felt pretty good. Body is getting real beat up with BJJ and weights especially in the hips. don't know if I need to foam roll some more or seriously consider wearing the gear to give my hips a break. I really wanted to hit some bigger numbers RAW but my hip pain is causing me to wake up in mornings like an old man.

A guy from this PL team put it to me like this. He can and I have seen him put up 500Lbs raw. Guy has the aligator arms and is short and thick. The dude said, after he hits bench raw or squats raw with heavy weight he is out of commission for a while. But when he dons the gear, he stays healthier longer and can train more often.

Now, I hate to be jumping around, but I'm 38 and started the PL game later than some and maybe my body has had enough of RAW lifting for a while. Something I will ponder over the weekend. I would like to last a while in the PL game and maybe I just need to cycle the gear trainig and RAW training to give body somewhat of a relative break. Fortunately, eversince I narrowed by bench press grip I have not had pain in shoulders or elbows, the pain I get is from DL and Squats.


#12

2/20: Bench Day

Decided to start training with the PL team at a different gym. That really made a difference today. I got pushed pretty hard today and I also decided to start cycling in some supportive equipment to give my body a break.

Bench

225x10
Put on sling shot
315x10
365x5x2
Put a Bench Shirt, a used Katana it was a good training shirt for me
405x1x2
455x0...lost grove and weight shifted forward
455x1...Kept grove and struggled pretty hard to get this. Was told was very explosive out of hole but slowed down considerably at lockout.

Analysis...I am sold on supportive equipment helping become stronger for RAW PL. I love the Sling Shot because I was able to push heavier weight for more reps. The bench shirt is something to get used to because that damn shirt choked the shit out of me coming down and dug into my biceps...Oh well, no pain no gain..


#13

2/23: Deadlift Day

Rack pulls

135x3
225x3
315x3
405x1
495x1
550x1
575x1
605x1 (This was a max effort attempt and the other guys noticed form broke down)

Eventhough form broke down, I still feel I could have went up another 10-20Lbs. However, I will based further trainig percentages off this weight and attempt at another time. Still happy with results. Cut training short today.


#14

2/28: Started off trying to do squats but body was fatigued from travel and lack of sleep so went to DL's. Plus since I am back in wichita falls for training, the gym does not have a power rack with pins. Just regular squat rack so back to 5/3/1 until get back to home base.

DL(new training max is 560

135x3
225x1
335x1x2
365x5
425x5
475x5

All felt strong and explosive. new technique really paying off.


#15

Still doing 5/3/1 but as I look back at my previous cycles, I typically get beat up during week 1 so, decided to tweak week 1 and spread it out. I did DL's on Tuesday and decided today will do box squats but will not hit the first week of squats until next week. I figure between squats and deads, I have to do one heavy and one light within the same week.

Box Squats (wide stance) (Blue and long black mini bands)

HEIGHT OF BOX IS QUESTIONABLE DEPTH HEIGHT RIGHT THERE AT PARALLEL
Barx5x3
135x3x2
--put on loose briefs
225X2
275X2X6

CHANGED HEIGHT OF BOX TO BELOW DEPTH
225x1x3

No more left, lower back on fire. However, hips are not beat up.


#16

3/3: Bench Day

Training Max for Bench +5Lbs from previous or 385

rotator cuff rotations x 10 w/15Lbs dumbells

Bench

Barx15
135x15
185x3
225x1
250x5
295x5
325x5

Red Sling shot (pause n press)
325x1x3

Black Sling Shot (pause n press)
325x1x3

My sling shots came in so wanted to see the difference between the doubly ply and the regular one (red).

Used Red Sling shot at 325 with a pause n press and felt more of the weight throughout the motion. The black one more weight was taken out of bottom and felt more like a bench shirt where the weight was felt a quarter of the way up.

Analysis, the black will be used for overloading and 1-rep super max attempts and the red one I will use for 5 or more reps with slightly heavier weight.


#17

3/6: Squat day. Well, I figured since I had planned on doing bottom up position squats while I am down here in training for Uncle Sam, I can incorporate chains which will also help me power up from out the whole. Well, I also figured I would take 50lbs off my projected total for 5/3/1 and that should be OK for week 1 training percentage protocol. I was wrong. Ended up being a week 3. So, I will try taking 100Lbs of prescribed weight percentage with same amount of chains so I can hit the week 1 goal weights. Oh well, lesson learned again. Here's how the day went

Squat (50Lb of chains)

135x1x5
185x1x2
225x1x2
250x5
295x3
345x1

Stripped weight down to 205 and did 5 reps which is why I figured I would take another 50 off my totals. So, from what would have been a 300x5, 345x5 and 395x5, the next time it will be 200x5 (50Lbs chains), 245x5 (50Lbs chains), 295x5 (50Lbs of chains).

Right now, my weak point is coming half way up on the squat at the heavier weights. since I can't do bottom position squats I figure this is the next best thing.


#18

SgtQ, where are you stationed? I went through some of your old log and the gym looks like the smaller one out on Sheppard. Good logs, picking up some good stuff.


#19

3/7: Bench Day

Bench(2Bd all touch n go)

Barx20
135x15
225x3
275x3
320x3
350x3
370x3

Put on Red slingshot

295x12x2


#20

Currently stationed at Tinker AFB, OK in OKC. However, the log was started when stationed at Sheppard from 2007-2011. Yes, that small gym is where I normally trained because it had less students and was less crowded. The small gym is called the Levitow.

Thanks for compliment!