Legacyfighter: Time to Break Some Powerlifting Records

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  1. 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


  2. 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
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  3. 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

  4. 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

  5. just letting ya know, im still following this log
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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  6. 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

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

  8. 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

  9. 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

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

  11. 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.

  12. id also get a flat pair of shoes for squatting and pulling like chucks

  13. 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.

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

  15. 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.

  16. 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.

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

  18. There's a slight rounding on the second rep, but I think a more stable base would take care of that.
    M.Ed. Ex Phys


  19. 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.

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

  21. Get a pair of Chuck's. That'll solve the foot issues and provide more ankle stability.
    M.Ed. Ex Phys


  22. 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.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

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

  24. Nice dude, i kinda perfer olympics squats myself.. they feel better
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  25. 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.
    M.Ed. Ex Phys

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