Legacyfighter: Time to Break Some Powerlifting Records

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    Well I've worked 60 hours in three days, 80 since Saturday.... Needless to say, I've had no time to workout. Back in the gym tomorrow, Friday, Saturday, and Sunday. Looking forward to it.
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    Quote Originally Posted by Legacyfighter View Post
    Well I've worked 60 hours in three days, 80 since Saturday.... Needless to say, I've had no time to workout. Back in the gym tomorrow, Friday, Saturday, and Sunday. Looking forward to it.
    $$$$$$$$$$.

    Hopefully you break some of your current PRs tomorrow thanks to the small break from lifting. You have some crazy lifetime records, can't wait to see videos of you getting back up there. Kill it dude!
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    Quote Originally Posted by jaycuda

    $$$$$$$$$$.

    Hopefully you break some of your current PRs tomorrow thanks to the small break from lifting. You have some crazy lifetime records, can't wait to see videos of you getting back up there. Kill it dude!
    Man I hope so too. My all time numbers were decent, but my big goal is to get 550, 405, 600 raw by this time next year. Preferably at less than 200. All time goal is to be better than Ed Coan, but that's a bit of a lofty goal and will take a lite while to achieve, lol.
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    Alright, made it to the gym after work this afternoon. Will post videos later. The session was decent, but it was the first time I've squatted in heells in a long time and my form was off.

    Close Stance Low Bar squat: 275x5, 295x5, 315x5, 335x2...
    Bulgarian squats: 55sx5, 70sx5, 80sx5
    GHR: BWx12, 40x8, 40x8 dropx8
    Leg Ext: 160x10, 170x10, 180.x8, 150x6

    http://www.youtube.com/watch?v=CTBkS...e_gdata_player

    As you can see in the bis, the shoes or the low bar position were really throwing me out of the groove, but I felt extremely strong today. Really wish I would have been able to find the groove, because the weights felt very light. Unfortunately on my set of 335 I had to bail on the third rep because my hips pushed too far back.
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    No videos today, but I got a solid session in. Very happy witg how it went.

    3 board bench: 275x3,315x3, 335x3
    CG Bench: 185x8, 205x8, 215x8
    A1) DB Squeeze press: 40sx10,10,10
    A2) DB flies: 40sx8,8,8
    Dips: 25x12, 50x10, 75x10, 100x10
    Band resisted push-ups: 1x Fail @18 reps black band.

    Really good pressing workout, even with only a couple hours of sleep last night. I felt really strong on board presses till the last set when my elbows kept flaring out. Went suicide grip today, not sure how I like it yet. By the end of the workout, triceps and chest were pretty beat. Deadlifts will be tomorrow hopefully.
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    Quote Originally Posted by Legacyfighter View Post
    Alright, made it to the gym after work this afternoon. Will post videos later. The session was decent, but it was the first time I've squatted in heells in a long time and my form was off.

    Close Stance Low Bar squat: 275x5, 295x5, 315x5, 335x2...
    Bulgarian squats: 55sx5, 70sx5, 80sx5
    GHR: BWx12, 40x8, 40x8 dropx8
    Leg Ext: 160x10, 170x10, 180.x8, 150x6

    http://www.youtube.com/watch?v=CTBkS...e_gdata_player

    As you can see in the bis, the shoes or the low bar position were really throwing me out of the groove, but I felt extremely strong today. Really wish I would have been able to find the groove, because the weights felt very light. Unfortunately on my set of 335 I had to bail on the third rep because my hips pushed too far back.
    Arnt your knees not suppose to go over your toes? I never oly squat so I could be wrong on this.
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    When doing Olympic style squats it is perfectly acceptable and encouraged for the knees to go over the toes. One of the reasons Olympic lodgers wear heels when they lift.
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    Deadlift Day!!!

    Deadlifts: 315x5, 345x5, 365x5
    A1) Band Lat pullover: 4x12
    A2) Iso Row: 70x8, 80x8, 80x8, 70x8
    B1) Band Lat pullover: 3x12
    B2) pull-ups: BWx12, 25x12, 25x12

    Good Deadlift session. No grip issues at all which I was kind of surprised about. Set one was conventional, second semi-sumo, third was sumo Deadlift. All sets felt equally difficult. Probably could have gone a few pounds heavier, oh well... Next time. Videos to come.

    345x5 Semi Sumo http://www.youtube.com/watch?v=dtVp_lpacww&feature=plcp

    315x5 Conventional http://www.youtube.com/watch?v=x_JFwPcjaYA&feature=plcp

    I could easily deadlift 405 right now.. maybe 435... 500 should come fast though. Now that i'm starting to get accustomed to lifting again, i'll probably do full range deads every back day, with a partial as an accessory. If you watch the vids, you can tell i have a really long torso, and that its hard for me to keep it locked the entire time.
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    I got a really good bench press session in today. Everything felt smooth. Starting to get stronger I think.

    Bench: 255x3, 265x3, 275x3, 285x3
    CG Bench: 225x5,5,8
    Military: 115x10,10,10,10,10
    Dips: 45x8, 90x8, 115x8
    Lateral raise: 25x10,10,10,10
    Cable flies: 30x12,12,12,12

    Everything seemed to get stronger as I went through this workout. I didn't want to stop. Numbers are beginning to go up on everything though. Hopefully this trend continues. Bench felt smooth, though my left elbow is flaring out. This is the shoulder with more injuries, so I have to figure out a way to fix that. Will add the video in a few.

    285x3 bench press: http://www.youtube.com/watch?v=PFKaU...e_gdata_player

    Butt came off the bench a bit on rep two, but otherwise solid.
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    Well work has kept me away from lifting for 3 days again. Ready to get back in the gym and squat. Tomorrow, Sunday, and Monday I should be able to get in and do work.
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    Got out of work late and the gym closes early on Saturdays... I did manage to make it in for squats, just had to shorten the rest periods some and didn't get any assistance work.

    Sumo squats: 275x3,295x3,315x3, 335x3, 345x3, 355x2 ( missed my groove twice) , 335x3, 315x3

    These felt a little better today. Weights are still coming up. I was finding a pretty smooth groove today, unfortunately I still missed on about 1 rep per set. I definitely need to get more consistent with it. I think I could hit 400x1 right now, but the groove would need to be just about perfect. Long way to go to get back where I was.

    Videos to come.

    335x3
    http://www.youtube.com/watch?v=hev3J...e_gdata_player

    345x3
    http://www.youtube.com/watch?v=q5yOF...e_gdata_player

    355x2 after watching I feel like I should have went for 3

    http://www.youtube.com/watch?v=TQojT...e_gdata_player
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    Where did all the traffic in here go? Oh well, about to do some board presses. Should be fun.
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    Bench + Accessory

    3 board bench: 275x3, 315x3, 335x3
    Bench: 275x3 (easy), 225x14
    CG Bench: 225x6,6,6
    Dips: BWx10, 45x10, 90x10,10
    Lateral Raise: 25x12,12,12

    Had a good day in the gym. Numbers are the same as last time, but they were definitely better quality this time around. I was happy with my 225 rep set, not where I want it, but going up, plus i wasn't fresh for it.

    Within the next few weeks I'm probably going to be getting a nutrition and strength coach to help me plan my diet and workouts. I know this will be advised against, but I'm attempting to serve two masters, bodybuilding and powerlifting. I know this guy well and he's a former powerlifter and current bodybuilder, hes
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    Bench + Accessory

    3 board bench: 275x3, 315x3, 335x3
    Bench: 275x3 (easy), 225x14
    CG Bench: 225x6,6,6
    Dips: BWx10, 45x10, 90x10,10
    Lateral Raise: 25x12,12,12

    Had a good day in the gym. Numbers are the same as last time, but they were definitely better quality this time around. I was happy with my 225 rep set, not where I want it, but going up, plus i wasn't fresh for it.

    Within the next few weeks I'm probably going to be getting a nutrition and strength coach to help me plan my diet and workouts. I know this will be advised against, but I'm attempting to serve two masters, bodybuilding and powerlifting. I know this guy well and he's a former powerlifter and current bodybuilder, he's been pretty successful at both, and knows how to help others do the same. So there should be some good **** to come.
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    just letting ya know, im still following this log
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Well thank you sir. Just saw your log. Subbing to it now.
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    nice, we loggers gotta stick together, the support truely does mean alot
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    I agree. It makes a huge difference when you know people are watching. The advice can be very beneficial as well.
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    i know, like i havent even posted videos and i have gain so much knowlege from people just reading my workout.
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    It's very helpful, especially with vids
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    Quote Originally Posted by Legacyfighter View Post
    Got out of work late and the gym closes early on Saturdays... I did manage to make it in for squats, just had to shorten the rest periods some and didn't get any assistance work.

    Sumo squats: 275x3,295x3,315x3, 335x3, 345x3, 355x2 ( missed my groove twice) , 335x3, 315x3

    These felt a little better today. Weights are still coming up. I was finding a pretty smooth groove today, unfortunately I still missed on about 1 rep per set. I definitely need to get more consistent with it. I think I could hit 400x1 right now, but the groove would need to be just about perfect. Long way to go to get back where I was.

    Videos to come.

    335x3
    http://www.youtube.com/watch?v=hev3J...e_gdata_player

    345x3
    http://www.youtube.com/watch?v=q5yOF...e_gdata_player

    355x2 after watching I feel like I should have went for 3

    http://www.youtube.com/watch?v=TQojT...e_gdata_player
    You were shifting the weight from heel to toe, you lost your arch and form. Id add in box squats and really make technique work a priority for squats.
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    id also get a flat pair of shoes for squatting and pulling like chucks
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    Quote Originally Posted by SweetLou321 View Post
    id also get a flat pair of shoes for squatting and pulling like chucks
    I'd add Adidas Sambas to this. Love mine for squat/DL.

    Plus they're more stylish than chucks. You know, for the ladies.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by SweetLou321

    You were shifting the weight from heel to toe, you lost your arch and form. Id add in box squats and really make technique work a priority for squats.
    I can see the heel toe shift. I'm still working on it, but I think I'm going to just stick with Olympic squats from here on out. As far as shoes, I've got vibrams that I would normally wear, but they've gotten soaked the last two times I've gone to squat. Leaving me with only squishy ass nikes. One thing though, I don't see where I'm losing my arch. My back looked pretty tight to me, chest dropped a bit though. Am I missing something?
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    Quote Originally Posted by Legacyfighter View Post
    I can see the heel toe shift. I'm still working on it, but I think I'm going to just stick with Olympic squats from here on out. As far as shoes, I've got vibrams that I would normally wear, but they've gotten soaked the last two times I've gone to squat. Leaving me with only squishy ass nikes. One thing though, I don't see where I'm losing my arch. My back looked pretty tight to me, chest dropped a bit though. Am I missing something?
    Last set and second rep you lost it, which means its good you stopped there.
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    I don't see the loss of an arch, Lou. Squats are at 25 secs and 29 seconds, but I don't see it. But besides rolling the weight on your heels, you're kind of falling inward on your squat. I mean, your knees are collapsing and even your feet are rolling inwards. You really need to practice spreading the floor on the squat.
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    Quote Originally Posted by Torobestia
    I don't see the loss of an arch, Lou. Squats are at 25 secs and 29 seconds, but I don't see it. But besides rolling the weight on your heels, you're kind of falling inward on your squat. I mean, your knees are collapsing and even your feet are rolling inwards. You really need to practice spreading the floor on the squat.
    Believe me, I was trying, lol. That's really the only cue that goes through my head. Well that and sit back... This has been an issue since I had my first knee surgery. I've git to figure out a way to correct it.
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    There's a slight rounding on the second rep, but I think a more stable base would take care of that.
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    Quote Originally Posted by Rodja View Post
    There's a slight rounding on the second rep, but I think a more stable base would take care of that.
    Agreed. My inclination would be to definitely stick with squatting wide, as you might just not be used to really having to push your legs out as with an olympic squat where your legs shooting out just becomes a mechanical necessity since your body is dropping between your legs, basically. Wide squats and wide box squats, sumo pulls would help strengthen your hip muscles. Zercher squats would be nice here if you want to really kick this issue in the face. Also unilateral work would be good to do. Realistically, though, you don't necessarily need to go crazy on unilateral movements. Just do one every workout or every other workout and continue working on your wide squat, and you will get there.
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    I may just keep working on squats in the same fashion I have been, rotating between styles. Eventually I will choose and it will probably be after I complete my max effort phase. I can't argue with any of the advice given so far though.
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    Get a pair of Chuck's. That'll solve the foot issues and provide more ankle stability.
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    Back/ Deadlift

    Conventional DL: 315x3, 365x3, 405x3 (didn't record), 405x2 ugly.
    Bent over rows: 135x8, 155x8, 175x8
    Pull-ups: 5x10 2 sec deadhang each rep

    My back is destroyed now...I didn't get the video of 405x3, but it was a little better than the 405x2... You can see what my problem is pretty easy. My hips shoot up and my thoracic spine loses tightness, then my back rounds like a cat. If I miss a deadlift, this is pretty typical of how I miss a Deadlift. I have to figure out a way to work on this .

    365x3 easy http://www.youtube.com/watch?v=q1mIE...e_gdata_player

    405x2, 405x3 didn't record... http://www.youtube.com/watch?v=OxWGD...e_gdata_player

    2nd vid wasn't too pretty, oh well. It will be better next time.
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    A1) Speed Box Squats:
    Olympic Squats: 275x3, 315x3, 335x3, 355x2, 315x3, 325x3, 335x3
    RDL: 185x5, 225x5, 245x5, 265x5

    I had more planned out for this workout, but my quads were gone after squats. My back was still pretty fatigued from deads, so I went pretty light on RDLs. I should have been able to hit 355 for 3 on squats, but I had a bad set up, and it just didn't feel right. I should have just reracked and reset, but I was stupid and went for it instead. Next time I'll nail it. Videos to come.
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    Nice dude, i kinda perfer olympics squats myself.. they feel better
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Advice to get you really moving along again:
    Stop free squatting and pulling for awhile and focus on your posterior chain. Between the slight rounding of the lumbar and your hips shooting way up on the deads, you need to really, really hit your posterior hard 2x/week.
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    Quote Originally Posted by Rodja
    Advice to get you really moving along again:
    Stop free squatting and pulling for awhile and focus on your posterior chain. Between the slight rounding of the lumbar and your hips shooting way up on the deads, you need to really, really hit your posterior hard 2x/week.
    I'm definitely going to be hitting the posterior chain harder. GHRs, RDLs, and reverse hypers. I will continue to squat and Deadlift though. I need to work on my training split though... Recovery usually isn't an issue for me, but it is this time around.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    Quote Originally Posted by Legacyfighter View Post
    I'm definitely going to be hitting the posterior chain harder. GHRs, RDLs, and reverse hypers. I will continue to squat and Deadlift though. I need to work on my training split though... Recovery usually isn't an issue for me, but it is this time around.
    My reasoning is that you're going to continue to hammer in the same movement patterns, which may negate the work you've put in on strengthening the posterior. Low box squats and suspended GM would be your best bets for ME movements for at least a month and even longer if you have access to specialty bars (e.g. cambered, safety-squat).
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    Quote Originally Posted by Rodja

    My reasoning is that you're going to continue to hammer in the same movement patterns, which may negate the work you've put in on strengthening the posterior. Low box squats and suspended GM would be your best bets for ME movements for at least a month and even longer if you have access to specialty bars (e.g. cambered, safety-squat).
    I've got the specialty bars and racks to do suspended good mornings and such. I'm of the sheiko style camp though... You want to get better at a lift, train it more often. Idk though, maybe you're right. I just feel like my firing patterns are decent and that its weakness causing them to screw up. Maybe I'll increase the volume at slightly lower intensities to ingrain good motor patterns.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    Quote Originally Posted by Legacyfighter View Post
    I've got the specialty bars and racks to do suspended good mornings and such. I'm of the sheiko style camp though... You want to get better at a lift, train it more often. Idk though, maybe you're right. I just feel like my firing patterns are decent and that its weakness causing them to screw up. Maybe I'll increase the volume at slightly lower intensities to ingrain good motor patterns.
    Sheiko is very much about movement patterns, which are trained at a more modest intensity compared to conjugate training. With your current template, you're at the higher end of the >90% spectrum and that is not common in most Sheiko templates. At the present time, your movement patterns show muscular imbalances that need to be addressed. IMO, being a technician is the most important thing and keeping that in mind throughout training should be objective #1. A 1RM will never look pretty, so it is unfair to judge the technique of a given lift at 100%, but that is not what is present at this moment (e.g. the 405 DL).
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    Quote Originally Posted by Rodja

    Sheiko is very much about movement patterns, which are trained at a more modest intensity compared to conjugate training. With your current template, you're at the higher end of the >90% spectrum and that is not common in most Sheiko templates. At the present time, your movement patterns show muscular imbalances that need to be addressed. IMO, being a technician is the most important thing and keeping that in mind throughout training should be objective #1. A 1RM will never look pretty, so it is unfair to judge the technique of a given lift at 100%, but that is not what is present at this moment (e.g. the 405 DL).
    That's why my intentions were to continue to do the main lifts, with better choice of assistance lifts.

    However, I was thinking back to the times when I've made the biggest advances in strength and physique, one was following a DC template and the other was when I was working out twice per day 6 days per week. I don't have time for twice per day lifting, so I'm going with DC for a bit.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
  

  
 

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