I dont care what anyone says. I got an 810 deadlift. 5 weeks out from the next one so here we go:
Sunday- 3-13-11- DE Lower
Squats- Blue+330x12x2 in 9:20
DLs- 380+minisx12x1 in 6mins or something
Mobility-
Ankle wedgesx2mins each leg
Couch Stretchx2mins each leg
Had a lot more planned but I drank about 60 beers yesterday so I just got the main stuff done. Only 4 hard weeks of training before my first full meet I’ve done in a very long time. So, I should probably only drink 50 beers next time because I have a lot of work to do.
Monday-3-14-11- RE Day
10mins of foam rolling
5mins of rib mobilizations
Squats-115lbsx5x10
Dimel DL’s-225x4x25
Tabata-
95lb Snatches
15 BW Squats
Mobility-
Glute/Ham/IT opener-2mins each leg
Heel Chord Unglue-5mins each leg<~~~ probably the most painful thing I hgave ever done
Medial Chain Opener- BB- 2mins each leg
Static Hamstring stretched
Done. More/cooler stuff tomrrow.
shit, no more p90x? ah well, you gave those ripped abz a good run.
Saw the video, the judge buttfucked you on that.
I look forward to seeing you blow 830 out of the water.
I agree with Dixies, that was a legit 810. Will be following and learning some things about getting stronger.
I agree with all of you. I got fucked. The more people I talk to about it and the more input I get has made me realize this. Oh well, it happened. I got it but didnt get credit just because some old wiener juge had a hand seizure. I don’t give a shit. I do give a shit about the 830 pull I will got for in a couple weeks. Thanks for the input though, it just makes the lift not counting even more ridiculous.
Tuesday-ME Upper-3-15-11… 2 more days until my trip to Westside.
2bd manpon fat bar bench+ 90lbs of band tension-
175x5
225x5
255x3
305x1
345x1
380x1<~~ got loose in the bottom
400x1<~~~ wasnt pretty but I got it
10inch log strict military press- had to clean it off the ground because my garage is too low for overhead work
97x6
117x6
147x6
167x6
4bd fat bar bench+90lbs of band tension-close grip
185x3x10
Bent BB Rows
135x10
225x10
335x10
Stretched and did some light mobility stuff like tricep tack downs on a bar. I have all kinds of nasty stuff built up in there.
Eh, you totally hitched that deadlift…
Just kidding. I don’t get it either… Even if, say, the bar moved back down a milimeter or two… The decision just seems idiotic.
So. Can you curl more than my wife by now, or are you still struggling with that?
I hear bigger bis may make the judge like you better or something.
Glad you are posting again STB. I like your blog as well. Just wanted to let you know I did my first powerlifting meet this past weekend. I was happy with how I did and I have you to thank a lot for helping me with my training.
It was a USAPL meet and I lifted raw. I went 6/9 hitting my first two of all attempts
@220: 539 squat (14lb PR), 375 Bench (10 lb paused PR), and 639 dead (4 lb PR, barely missed 655 for the state record).
I know I am capable of much more but I had a great time and am ready to break some records next year.
[quote]ajweins wrote:
Glad you are posting again STB. I like your blog as well. Just wanted to let you know I did my first powerlifting meet this past weekend. I was happy with how I did and I have you to thank a lot for helping me with my training.
It was a USAPL meet and I lifted raw. I went 6/9 hitting my first two of all attempts
@220: 539 squat (14lb PR), 375 Bench (10 lb paused PR), and 639 dead (4 lb PR, barely missed 655 for the state record).
I know I am capable of much more but I had a great time and am ready to break some records next year.[/quote]
Awesome man. Those numbers are strong as hell, especially for your first meet. Keep up the good work and keep me posted on your prgress. Damn impressive.
Wednesday-3-16-11-ME Lower<~~~ lifting a day early because I am flying to ohio this weekend
Squat+120lbs of chain
Worked up to 500 Raw then 605 with suit bottoms. Tried 625 and got buried.
Rack Pulls-2inches below the knee+120lbs of chain
worked up to 675 for 6
Front Sqaut Holds-
worked up to 605 for 10 seconds… sucked.
Tabata-
Push Ups
Bent Over DB Rows w/40s
Done. More from later from Ohio.
Sunday- Speed Bench at Westside- 3-20-11
Did tons of mobility whenever I could. Lifting was out of the question for the last two days because of the seminar… which was absolutely ridiculous.
Bench- 175+100lbs of chain- 10x3
BB Extensions- 135x10, 155x10, 185x6, 225x6
DB Bench-50sx36, 40sx45
CSR-145x5x15
Face Pullsx5x15
Monday-3-21-11- DE Lower-
Sp Squats-350+bluesx12x2 in 7:27<~~~ 2min PR
Sp Pulls- 405+mini from 1inch deficitx12x1 in 6:32
45 degree band GHRs- Green- sumox20, conv.x20, heels touching toes outx20
Band Side Bends-Blue+Greenx5x15
Feeling awesome.
Tuesday-3-22-11- ME Upper
Chain Bench+120lbs of chain… about 100 at lockout
185x5
225x3
275x1
315x1
340x1<~~~ 10lb PR
365x1<~~~ What the hell?
375x0
DB Bench- 50’sx70
Seated Pin Fat Bar Shoulder Press (concentric only)-
75x6, 125x6, 145x6, 125x6
Super Set w/
OH Band Tricep Ext.- Greenx5x15
Kroc Rows-
60x10, 110x6, 180x20
Prowler Pulls- 60 feet
90lbsx2
230x2
320x6
Shoulder Traction/Rib Mobilizationsx a lot.
Happy with the bench. Shirtin up next week.
Wed- 3-23-11- RE Shit.
Bench- 115x5x10
OH M.mini Pull apartsx5x10
Upper Body Sled Dragging 90lbsx15mins
Lower Body Sled- Handles in hands- 140lbsx6x100feet
Shoulder Traction-Greenx2mins each arm
Dislocations x a lot from a bunch of different positions.
More shit that’s bad for you:
You’re a badass. How was the seminar @ West Side
[quote]frankjl wrote:
You’re a badass. How was the seminar @ West Side[/quote]
More fucking awesome than I could ever describe. Learned a lot and had every question answered that I had about conjugate training and applying these methods to sports training.
Thursday- ME Lower
Dont feel like typing today.
Raw rev. Band Squat- took 180 off out of the hole. Worked up to an easy 770. 800 came up to far in front of me because I lost some tightness in my upper back so I ditched it.
Friday- Speed Bench
Benched fast. 12 sets of 3 with a fat bar+80lbs of chain+185 bar weight in 5.49.
Gaining weight is awesome. Was 276 this morning and I feel like a million bucks. Excited to get the equipment on next week.