Legacyfighter: Time to Break Some Powerlifting Records

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  1. 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


  2. 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).
    M.Ed. Ex Phys

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  3. 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

  4. 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).
    M.Ed. Ex Phys


  5. 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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  6. Id follow rodjas advice. My squat was like yours when I started. After dedicated below parallel box squats I moved my squat up 100lbs and my form was much, much better. Also Speed Pulls, heavy rows, and gms fixed a good portion of my dl issues.

  7. Bench: 245x12,4,2 18 RP
    DB shoulder press: 60sx 15,5,2 22RP
    Lateral Raise: 15s x 25RP
    Dips: 90x10,4,2 16RP
    Rack Chins: 45, 11,5,4 19RP
    Bent Over Rows: 185x7,3,2 12RP

    Very good session today. Actually set a recent PR on bench. Last time I tried 245, I only got it for 8. This time I got it for 12 with slow negatives. Everything today was a 2-3 second negatives. There was a very short period of time between DB shoulder press and lateral raises, hence the very low numbers. I made sure to spend 2 seconds between each rep in a dead hang during rack chins. Started getting a really nice contraction during the first rest pause and kept it through the rest of the set. I used the DC stretches after every body part. I had forgotten how painful the one for chest is. Oh it hurts so good. Again, good session, and looking forward to the next workout.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  8. how much was it bro?
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  9. Quote Originally Posted by benmayro
    how much was it bro?
    Edited the previous post for the answer to your question.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  10. thats extremely impressive!! nothing is better than a good weight with great from... just a side story, i spotted a guy today doing reverse grip bench with 290lbs 3 sets 13 11 7, is that impressive or what
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  11. That's insane. 290 for13 on reg bench is a lot of weight, let alone reverse bench. He has to be a 400 + bencher.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  12. DC Day 2

    Alt DB Curls: 50x8,5,3 16RP
    Reverse BB curls: 65x11 SS
    BB calf raise: 135x10 DC style
    GHR: 45x8,25x5,BWx5 Drop Set
    High Bar Olympic Squat: 335x6 (wraps, loose)
    widowmaker: 245x20

    Had a really good pump going today. Contractions felt really good. I was strong on everything. Calves were intentionally light, but still extremely painful. Legs were actually a little sore before working out, specifically quads. GHR felt great, very strong and my hammies felt like they wanted to rip when I was done. Squats will go up next time, Fo sho
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  13. I dont do lifts with that type of namee.. its like bad juju to me
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  14. Quote Originally Posted by benmayro
    I dont do lifts with that type of namee.. its like bad juju to me
    Lol, I like the way you think. Unfortunately its just a 20 rep squat, nothing too exciting, but definitely nauseating.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  15. i dont get way people do skull crushers with 100 over their head.. one ill time wrist going out.. gone no more, goodbye close coffin
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  16. Quote Originally Posted by benmayro View Post
    i dont get way people do skull crushers with 100 over their head.. one ill time wrist going out.. gone no more, goodbye close coffin
    That's why they're called SKULLCRUSHERS, not BOUNCE OFF YOUR GRILL AND LEAVE A PRETTY CORPSE-ERS!

    Don't worry, man, someday I'ma be nobody too.

  17. Quote Originally Posted by Swanson52

    That's why they're called SKULLCRUSHERS, not BOUNCE OFF YOUR GRILL AND LEAVE A PRETTY CORPSE-ERS!

    Thats so weird, exactly what i call themm !!
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  18. Random, one if my buddies does skull crushers with 225 for 8-10 reps. It's nuts.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  19. i will never do that, especially with that type of weight
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  20. Super quick workout today. Had about 25 minutes from start to finish.

    Db Bench: 90x15,5,3 23RP
    Military: 135x8,3,2 13RP no rest then..
    Lateral raise: 20sx12 SS
    Skull Crushers: 75x12,8,6 26RP
    ISO rows: 90x12,7,4 23RP
    Pull-ups: BWx 8,5,3 16RP

    So numbers look fairly weak today, but the slow negatives make this workout a lot tougher than it appears on paper. The very short rest periods made it that much worse. By the time pull-ups rolled around it was the pump that slowed me down. Solid workout over all. I think these numbers will be destroyed next time around.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  21. Been really lazy the last few days. Enjoying my lack of hours at work, only 40 hours this week instead of 80-100 so I've been treating it like a vacation. Things will get serious in the weight room and in the kitchen in a few days. My coach will be taking over, so things will be very structured. I'll post pics and highlights from workouts.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  22. Upper push:

    Bench: 245x8,255x8, 265x10
    Incline DB Bench: 75x8,80x8, 85x8
    OH BB Tri Ext: 75x10,10,10

    Was using a 2-3 sec negative on everything today. Felt really good, and really strong. My weights are finally back up on bench. I used short rest periods on everything today and had an awesome pump by the end. Excited to get started with my coach in a few days. He gave me permission to eat everything I can for the next few days. I'm eating all the junk food in the entire house over the next 3 days.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  23. No time for a real update, but I did get a recent squat PR today.

    Olympic squat: 355x7
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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