Legacyfighter: Time to Break Some Powerlifting Records

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  1. Quote Originally Posted by Legacyfighter View Post
    My right shoulder was really bothering me, so I went with a slightly higher low bar position, but definitely a low bar position. I usually go low bar even when squatting with a close stance because I'm hamstring dominant anyway.

    If I were to have a very low bar position like I normally would have, I probably would have had less knee travel forward. However, I still need to figure out something to fix the knees caving inward. They've done this since i came back from two knee surgeries. Wraps help some, but I try to use those sparingly.
    You drive the floor apart when you squat and try to push your knees out? I also found wide box squat, kettlebell swings, ad/adductor work, and sumo pulls help this.


  2. Quote Originally Posted by SweetLou321

    You drive the floor apart when you squat and try to push your knees out? I also found wide box squat, kettlebell swings, ad/adductor work, and sumo pulls help this.
    Yea, I always try to spread the floor. Hips and glutes were definitely sore today from it. Never thought about sumo pulls being accessory work for squats, but it makes sense.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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  3. Bench videos to come...

    Bench: 225x5, 245x5, 255x5, 265x4 (no spotter), 225x11 weak
    Wide DB Hammer Bench (slow neg): 75x12,12,12
    Military: 100x10,10,10,10,10
    JM Press (black bands): 65x8,8,10, 45x15

    Solid chest workout. Strength still isn't where it should be. Don't know what happened over the last two months, but at least its creeping back up. Military was up 5lbs and felt easier this week, a good sign for sure.

    265x4 http://www.youtube.com/watch?v=DkZBM...e_gdata_player

    255x5 http://www.youtube.com/watch?v=T45CS...e_gdata_player
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  4. Quote Originally Posted by Legacyfighter View Post
    Bench videos to come...

    Bench: 225x5, 245x5, 255x5, 265x4 (no spotter), 225x11 weak
    Wide DB Hammer Bench (slow neg): 75x12,12,12
    Military: 100x10,10,10,10,10
    JM Press (black bands): 65x8,8,10, 45x15

    Solid chest workout. Strength still isn't where it should be. Don't know what happened over the last two months, but at least its creeping back up. Military was up 5lbs and felt easier this week, a good sign for sure.

    265x4 http://www.youtube.com/watch?v=DkZBM...e_gdata_player

    255x5 http://www.youtube.com/watch?v=T45CS...e_gdata_player
    It may help you in the long term to not think of your works as muscles but as movements. This keeps it clear that your goal of the session is to increase that movement as bench is not a "chest" movement when done for the sport of powerlifting.

    Your bench form needs some work. Im gonna suggest you watch the "so you think you can bench" series by elite fts on youtube.
    Your wrists were ****ed back from what I can tell from this angle, your wrist problem probably comes out of this. Your hips/glutes look to come off the bench when you use leg drive which would make these lifts red lighted in a meet. Id suggest try maxing out your arch then play with feet behind or toes benching and feet infront benching. You will see what im talking about in the videos. I know metal militia promotes benching in an arch motion but im westside style bencher so I press in a straight line, all things to think about. Best of luck.

  5. Quote Originally Posted by Legacyfighter View Post
    Yea, I always try to spread the floor. Hips and glutes were definitely sore today from it. Never thought about sumo pulls being accessory work for squats, but it makes sense.
    It could also provide carry over to your deadlift to if you pull conventional.
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  6. Quote Originally Posted by SweetLou321

    It may help you in the long term to not think of your works as muscles but as movements. This keeps it clear that your goal of the session is to increase that movement as bench is not a "chest" movement when done for the sport of powerlifting.

    Your bench form needs some work. Im gonna suggest you watch the "so you think you can bench" series by elite fts on youtube.
    Your wrists were ****ed back from what I can tell from this angle, your wrist problem probably comes out of this. Your hips/glutes look to come off the bench when you use leg drive which would make these lifts red lighted in a meet. Id suggest try maxing out your arch then play with feet behind or toes benching and feet infront benching. You will see what im talking about in the videos. I know metal militia promotes benching in an arch motion but im westside style bencher so I press in a straight line, all things to think about. Best of luck.
    I know in the video it looks like my ass came off the bench, but it definitely stayed down. I can do a bigger arch, but then my back ALWAYS cramps up. I've studied the series, and that's how I originally got my set up and pressing technique. I'm not sure what you mean by the wrists being ****ed back. I'll have to study that a bit more.

    Thanks for the tips sweetlou.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  7. Quote Originally Posted by Legacyfighter View Post
    I know in the video it looks like my ass came off the bench, but it definitely stayed down. I can do a bigger arch, but then my back ALWAYS cramps up. I've studied the series, and that's how I originally got my set up and pressing technique. I'm not sure what you mean by the wrists being ****ed back. I'll have to study that a bit more.

    Thanks for the tips sweetlou.
    Just trying to give the most feedback I could off the video. I mean it looks like the bar is not inline with your forearms thus losing power.

  8. Quote Originally Posted by SweetLou321

    Just trying to give the most feedback I could off the video. I mean it looks like the bar is not inline with your forearms thus losing power.
    Ok, I think I understand what you mean. You're saying I should hold the bar closer to the bottom of my palm rather than up by the knuckle side?
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  9. Your determination and passion fires me up. Keep us informed with your progress.
    Be sur to visit my site at http://maxweights.blogspot.com/ (copy and paste)

  10. Quote Originally Posted by Legacyfighter View Post
    Ok, I think I understand what you mean. You're saying I should hold the bar closer to the bottom of my palm rather than up by the knuckle side?
    Well this is a very personal thing. I cant keep my wrists straight witht the bar near my knuckles so I grip low on my palm. My partner can keep his wrists straight and grips higher. Id say play with it a lil and take video until you find a grip that allows you to keep the bar inline with your forearm. Your losing power if it behind the forearm, esp tricep strength.

  11. 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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  12. 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!

  13. 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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  14. 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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  15. 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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  16. 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.

  17. 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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  18. 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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  19. 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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  20. 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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  21. 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
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  22. Where did all the traffic in here go? Oh well, about to do some board presses. Should be fun.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  23. 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
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  24. 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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  25. just letting ya know, im still following this log
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  26. Well thank you sir. Just saw your log. Subbing to it now.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  27. nice, we loggers gotta stick together, the support truely does mean alot
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  28. I agree. It makes a huge difference when you know people are watching. The advice can be very beneficial as well.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  29. 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

  30. It's very helpful, especially with vids
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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