- 04-05-2013, 11:19 AM
I tried to post this before but i seemed to fail. if the other one shows up we will just have to ignore one of them.
my goal is to total elite at 220. i have specifically been training the powerlifts since the start of the year. my training history is quality high school coaching mixed in with wanting large arms and cut abs for sub optimal results. then getting caught up in the beginning of the crazy 'program' that is everywhere now. then after some good atrophy i made the switch to o lifting and competed for about 2.5 yrs then bounced around for awhile before starting to train the powerlifts.
the plan is to:
squat/dl on monday
press/tri/upper back wednesday
squat/dl on thursday
bench on friday
if anyone is interested in the details of the plan i'll post it but its pretty boring.
my current best lifts are
the goal is to get 1600.
this week has been pretty light. i'll post my last bench session today for the fun of it before i get started monday 4/8/13
lets do this!
- 04-05-2013, 02:58 PM
band pull aparts 164(2 for each bench)
band tri ext.x135
sit up 10kg behind headx20x2, bwx20x2
standing band absx100
got some good work in and the blood flowing. i'll be starting my long term program starting monday, after a rough week of lifting i'm starting to feel on track, ready to hit it hard again!
04-05-2013, 03:02 PM
04-05-2013, 03:14 PM
raw w/ belt and wraps for the foreseeable future. i think i'll probably get into gear later but not any time soon.
04-05-2013, 06:04 PM
04-09-2013, 09:51 AM
week 1 day 1
yoke squat atg
glute bridge with loop around kneesx20
the gym just got new jerk blocks so i reverted back to the old days for a few mins and am calling the jerks part of my dramatic warm up. for the first day everything went really well, i had been nursing a groin problem from 2 weeks ago but it seems to have cleared up and over the weekend a really bad wave of allergies grounded me and i wasn't sure how it would effect lifting but it didn't seem to have any effect. I had a USAPL lifter call my depth on the last set of squats and i was given 15 whites.
04-10-2013, 10:45 AM
week 1 day 2
A1: lat pull down 100x10x5
A2: band straight arm lat pull downx10x5
seated cable row 100x20x3
bb curl 95x8x2, barx15x2
bb lat rise barx10x3
everything went well, my press is weak so hopefully bringing it up will up my bench as well. i haven't done much traditional back work before, almost all of my 'back' work came from the olifts.
04-12-2013, 09:00 AM
week 1 day 3
belt squat 90x35
band ham curlx50
sit up with 10kg behind neckx50+bwx50
its been a few months since i've done any real cln and it was a lot tougher to get into position than i thought there would be. the 225 squat felt like 500 on my back after that it decided to wake up and work with me. my squats were solid but i didn't get as low as i wanted. i really need to work on my arch. after the work out i went out to eat with the fiance at sweet tomato and for those who don't know about sweet tomato it basically serves the food that food eats, not the best place for a post legs meal. i had to spend some time playing hide and seek to find where the protein.
04-13-2013, 03:43 PM
week 1 day 4
football bar skull chrush
band push downx100
band pull apartx150
band face pullx75
everything felt good today. over all a good first week. i did drop the ball with my ab work which i will be trying to hit much harder in the future!
04-15-2013, 04:50 PM
week 2 day 1
hng pwr sn
yoke squat atg
band ham curlx15x3
bw hip thurst w/band around kneesx10x3 (5sec hold at top)
db side bends 60x20
standing abs with bandx25
side plank 3x30sec
I got in a little earlier today. everything went well today. i stayed with a type of olift for some fast twitch activation which went better than i thought it would. squats were solid i took video of 355 and it was were i wanted it then the video of my 395 was a bit to high for my liking. i only throw on my belt for the last set and with a combination of eating close before and eating a lot over the weekend the belt was supper tight and i was having terrible time getting a breath and pushing into the belt. i got some ab work in but need to pick exercises better instead of randomly throwing them in. hopefully i can get some video up soon
04-15-2013, 05:01 PM
Why not do speed/explosive work with your powerlifts?
04-15-2013, 05:22 PM
i just found out i need 150 post to post links or images......i'm far away! i'll have to get the videos up once i've hit 150
04-15-2013, 05:53 PM
04-15-2013, 06:09 PM
04-16-2013, 09:49 AM
i also think the o lifts have a lot to offer. if someone was never trained in the lifts it would probably be detrimental to pwrlifting to bring them to the point where they offer some benefit. they help keep the shoulders 'greesed' and stabilized. they challenge the midsection to a much greater degree than speed pulls or squats and punching through during the jrk is much more dramatic than any speed bench.
04-16-2013, 01:47 PM
It's clear I'm not going to sway you. I simply don't know any powerlifters who total bigger than you and perform the O lifts.
04-18-2013, 08:45 AM
04-18-2013, 08:52 AM
week 2 day 2
lat pull down
kneeling straight arm lat pull down w/band
bb lat rise
the presses felt like a ton but i got though them with little problem. i spent some time rolling my legs on some pvc and called it a day.
04-18-2013, 09:32 AM
How's your form on Squat, Bench, and Deadlift?
04-18-2013, 10:46 AM
In for the journey
"Jackie Treehorn treats objects like woman man."
04-18-2013, 02:34 PM
week 2 day 3
4.5" defect pull(kg)
160+mini bandx1x8 w/ ~30sec rest
Today officially was the start of finals and for my first test the professor forgot 2 pages of questions, great start! lol. i'll try to keep everything current but it might be a little late. todays workout went well. i'm trying to step out of my oly shoes and into flat shoes. the dl felt really odd but form was good and fast. i felt really short setting up for the squat but i think i feel more able to stay upright. i really need to work on coming out of the hole with my chest up more! i got video of the squat but still don't have enough post to put it in!!
04-18-2013, 02:45 PM
my bench is good, i still need to work on staying tighter in the arch and i let my elbows flair out a little to soon.
i have a bad habit of letting my dl drift forward.
i'm pretty lucky to have some great lifters at my gym to help me out
04-18-2013, 02:45 PM
04-19-2013, 02:53 PM
week 2 day 4
A1:football bar skull chrusher
A1: push upx10x3
band push downx100
band pull apart x150
band face pullx100
ghd sit upx10x3
didn't go as well as i hoped. i wanted 285 for three, the first two were solid, on the third i let it drift upward off my chest and it got out of position and i lost it, i was also told more leg drive was needed. my upper back was pretty cramped up after this. the rest of the workout was uneventful.
04-22-2013, 04:36 PM
week 3 day 1
yoke squat(i've been basing my yoke squats off of a 45lb bar which i'm certain it isn't so any yoke bar numbers are on the low side)
barx10x3 w/5sec hold at top
side plank 30secx4
5 finals down and 6 or 7 to go!!! today was rough. on my way to school i ran into a huge traffic jam that closed 4 lanes down to 1 lane. i showed up to school just when the teacher was finishing handing out the test. i spent the whole test having to pee which was very distracting! i finished the test went to study then worked out. i thought i was going to have a good day but once i got there i almost called it quits. my first set of 5 felt like i missloaded an extra 100lbs. but one of the old fellas i use to work out with use to say anyone can lift on a good day but it takes a dedicated person to lift on a bad day. i wasn't burnt out or injured so i lifted and made it through and by the time i got to 395 things were looking a little up. i hit the 405 for 5 with out any major issues after i wasn't sure if i was going to make 365 for 5! to finals tomorrow so back to studying!
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