napalm: 12 weeks to WPC Worlds...ya, really...

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    napalm: 12 weeks to WPC Worlds...ya, really...


    ok lets face it: i didn't qualify for worlds because i'm strong, it's because i'm old...

    now that we have that out of the way, i've committed to go to the czech republic w the APF and figured i'd start a new log. the other one wasn't very good anyway i got 12 weeks to get ready so there's not going to be any bulls.hitting around. i'll be doing one of the variations of 531 for pl'ing, why change if it ain't broke. i'm going to try to total ~1060 ish, 410/245/405 ish. actually, i'm aiming for 1056 so i can beat jim by 1 lb dl sucks cause i'm coming off of a left hammy. but it's been coming along well so it's time to turn it up a bit. 5 shoulder surgeries = no bench, it is what it is.

    current maxes: 375 (at nats)/???/???. leading up to nats i was only squatting, it's been about 6 full months since i've trained all 3 lifts at the same time. since nats i've put 15 lbs on my squat by wendler's formula, so i set my squat at 390. i set my bench at 225 - i could prolly do that twice atm and dl at 380 - again, based on wendler's formula. i'd like to think that i'll be able to at least dl what i squat. i'll know as i get closer where i'll be.

    as always, the goal is not to get hurt.

    and on w the show...

    8/5 squats - first week new cycle: 3x3 at 70/80/90% of tm

    warmup

    hammy and it band rolling and some stretching

    bar x 2 x 5
    95x2x5
    135x2x5
    185x2x5
    225x5

    work
    245x3
    280x3
    315x3, here it is:

    not happy w the 2nd one, 1st and 3rd were ok. i've been struggling w depth since i took the box away a few weeks ago. it's gotta get better.

    thoughts:
    the 315 felt light, i gotta solve this depth thing quickly. i was kinda stupid, right after nats i started using the box again for about a month or so, took it away and all of the sudden forgot how to squat. it'll get better. mcl's were bothering me a little the past few days, so i didn't give the TM a run today (sean calls me a p.ussy. here). it's a little early to start screwing around w openers so i'll see how it goes. i'll prolly start thinking about openers in a month or so but at least for my squat it'll be around 360.

    and we're off...

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    Get some, Napalm!

    Your squat is lookin' smooth. Barely shy on depth, you'll get it easily.
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    By 1 huh?


    No matter, I have my eye on the APF TX Cup on Oct. 19.
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    Quote Originally Posted by jimbuick View Post
    By 1 huh?


    No matter, I have my eye on the APF TX Cup on Oct. 19.
    lol, i'm lifting on the 30th, i'll have time to make some adjustments

    Quote Originally Posted by Sean1332 View Post
    Get some, Napalm!

    Your squat is lookin' smooth. Barely shy on depth, you'll get it easily.
    txs bro, yeah i'll get it. it seems like i go through this every time though...
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    Here you are! Old man's wandering off again. Might be time to put him in a home... :-D
    Training log:
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    can't wait til i turn 50, it's only 1117 for me to total elite!
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    Subbed for old man doing work!
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    Officially cancelled my labral repair that was gonna be sept 7, he just laughed and said I'm nuts...
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    Holy ****, just seen this. In for Napalm support!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by napalm View Post
    Officially cancelled my labral repair that was gonna be sept 7, he just laughed and said I'm nuts...
    There's that article on EFS called "You're not cut out for this" that references Dave Tate's training log where he took a cane to the squat rack, set it aside, and hit 315+5chain for ten like a week before his hip replacement. I was inspired for sure.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Ran out of joint help last Friday, feeling it today. C'mon payday...
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    8/7 weak ass flat bench

    warmup:
    internal/external rotations 60 total
    bar x 2 x 15
    95x5
    115x5
    135x2x5

    work: well, took a look at the template and decided it was too light so i just did 195x5x3.

    the only known footage of napalm on the flat bench not at a meet:


    any and all comments are welcome, especially at my sorry attempt at an arch.

    assistance:
    vbar pushdowns stack x 3 x 10 nice and slow

    facepulls
    60 total at 75

    thoughts:
    yeah, the template had me at 145x3, 165x3, 190x3. i made an executive decision and overrode it. am i underestimating my bench? i really have no idea, only time will tell. the bench felt good, i'm trying to work the pause in and wait for the rack command now. at my first meet a couple years ago i jumped it imo on my third attempt, but he let it go. trying to keep the elbows in and upper back tight and i think i accomplished that today. shoulders feel ok today, i've been popping naprosyn like candy until i get some more joint help on friday.

    note to self: don't run out of joint help.
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    It looked easy for you, but considering injuries and importance of how you feel the next day, I would say underestimating is a much better option than overestimating.

    Looking good man.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    8/8 conditioning

    Prowler
    20 yd x 3 to warm up a bit - high handles

    Work
    40 yd pulls x 6

    Assistance
    Lay the fck down

    Thoughts:
    It's been about a month and a half since I had the prowler out. I figure conditioning can only help at worlds. Right now I think I'll start tues/thurs again. Shoulders feel ok, can't wait to order the joint help tomorrow...
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    Quote Originally Posted by napalm View Post
    8/8 conditioning

    Prowler
    20 yd x 3 to warm up a bit - high handles

    Work
    40 yd pulls x 6

    Assistance
    Lay the fck down

    Thoughts:
    It's been about a month and a half since I had the prowler out. I figure conditioning can only help at worlds. Right now I think I'll start tues/thurs again. Shoulders feel ok, can't wait to order the joint help tomorrow...
    Chicka yeah, push that prowler! Always helps to be in shape. I hope my conditioning holds up. My meet got split into sessions, so I'll have to bang out 9 attempts in about 4 hours.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post

    Chicka yeah, push that prowler! Always helps to be in shape. I hope my conditioning holds up. My meet got split into sessions, so I'll have to bang out 9 attempts in about 4 hours.
    4 hours is fast bro. My first was I think 9 hours, 2nd was 10 and nats were like 14.

    How far out are you again?
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    Quote Originally Posted by napalm View Post

    4 hours is fast bro. My first was I think 9 hours, 2nd was 10 and nats were like 14.

    How far out are you again?
    9 days out. It's next Saturday. Today I benched my conservative and aggressive opener (315 and 335) and I've decided I'm going to go 315 opener, 340 second, and 350-365 third, depending. Take a look at my 315 and two 335s and tell me what you think of my plans.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post

    9 days out. It's next Saturday. Today I benched my conservative and aggressive opener (315 and 335) and I've decided I'm going to go 315 opener, 340 second, and 350-365 third, depending. Take a look at my 315 and two 335s and tell me what you think of my plans.
    Roger, when I get to work...
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    8/9 deadlift 70/80/90% of TM

    warmup
    a bunch of static stretching
    bar x 2 x 8
    135x2x5
    185x2x5
    225x2x5

    work
    245x3
    280x3
    310x3 here it is, no straps:

    actually i think the 3rd was my best rep.

    assistance:
    pendlay's
    135x5
    185x3x3

    thoughts:
    looking at it, my shoulders need to be behind the bar a little more. def a difference between straps and no straps shoulder wise. this is no doubt a mobility issue. anyone got any ideas? i'm 11 weeks out. first two reps were all erectors, i think related to not getting my shoulders behind the bar.

    any and all feedback is welcome...
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    I agree with ya but for the most part I think they were good. It looks like you have a ton more in you.
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    Quote Originally Posted by Sean1332 View Post
    I agree with ya but for the most part I think they were good. It looks like you have a ton more in you.
    txs sean, any ideas on how to get my shoulders behind the bar more? i don't know if i want to get my hips any lower...

    what did you think of the weak ass bench?
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    Quote Originally Posted by napalm View Post

    txs sean, any ideas on how to get my shoulders behind the bar more? i don't know if i want to get my hips any lower...

    what did you think of the weak ass bench?
    The shoulder placement wasnt too bad to me. Maybe just work on pulling them back a smidge?

    I'm in no position to give bench advice lol You looked good though. Stable and good bar path.
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    Maybe open the knees up on your deadlifts? I'm grasping at straws, I often have the same problem. Looked nice and smooth, though. No problem there.

    EDIT: As far as the bench, the arm action looked good. Subtle tuck and flare, that's how it's done. I'd like to see you more on your traps. In raw benching, you don't need to arch, but you do need to use your legs to drive yourself onto your traps. Mark Bell's cue is "chest up".
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by Sean1332 View Post
    Maybe just work on pulling them back a smidge? I'm in no position to give bench advice lol You looked good though. Stable and good bar path.
    lol, i listen to anybody who's lift is bigger than mine mobility is the problem w the shoulders...

    Quote Originally Posted by herderdude View Post
    Maybe open the knees up on your deadlifts? I'm grasping at straws, I often have the same problem. Looked nice and smooth, though. No problem there.


    EDIT: As far as the bench, the arm action looked good. Subtle tuck and flare, that's how it's done. I'd like to see you more on your traps. In raw benching, you don't need to arch, but you do need to use your legs to drive yourself onto your traps. Mark Bell's cue is "chest up".
    interesting, i place the smooth-knurled junction in the middle of my legs, right down the center. i haven't thought about pointing my toes, which is essentially what you're saying...

    edit: yeah, i've been thinking about getting my traps more involved, i'm not sure yet if it's a old thing...
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    Quote Originally Posted by napalm View Post
    lol, i listen to anybody who's lift is bigger than mine mobility is the problem w the shoulders...



    interesting, i place the smooth-knurled junction in the middle of my legs, right down the center. i haven't thought about pointing my toes, which is essentially what you're saying...

    edit: yeah, i've been thinking about getting my traps more involved, i'm not sure yet if it's a old thing...
    You can open your toes, that helps with lockout I hear. I was more thinking screwing your feet into the ground. For example, watch the Olympic lifters to see what I mean. Pause this video at 21 seconds and you'll notice it. Obviously, we're not that mobile, and we're not trying to snatch it, but this can get our hips closer to the bar without getting our butt too low. Just try it. If you don't like it, ditch it.

    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    You can open your toes, that helps with lockout I hear. I was more thinking screwing your feet into the ground. For example, watch the Olympic lifters to see what I mean. Pause this video at 21 seconds and you'll notice it. Obviously, we're not that mobile, and we're not trying to snatch it, but this can get our hips closer to the bar without getting our butt too low. Just try it. If you don't like it, ditch it.

    holy crap dude, that was a violent move from the bottom!

    it's the hips closer to the bar thing...based on that vid, what do you think?

    these things i need to know...
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    Quote Originally Posted by napalm View Post
    holy crap dude, that was a violent move from the bottom!

    it's the hips closer to the bar thing...based on that vid, what do you think?

    these things i need to know...
    What I usually do is pause my videos as the bar breaks the floor, and I compare it to the guys in this article by Bret Contreras:

    http://bretcontreras.com/the-keys-to...ger-deadlifts/

    After I did that with yours, it seems you broke the floor with textbook form. Then the weight pulled you forward. I like to begin to sit to seesaw the slack out of the bar, and keep sitting to finish the lift. I see a lot of people sit and then rise. I think sitting is the beginning of the movement. It's hard to explain, really. I pulled my best when I told myself to forget proper form and coaching cues and just rip the bar off of the ground. I'm going through my most recent deadlifts and my deadlifts in late March, and my hips are much closer to the bar throughout the lift. So when I said fukk form, my form improved. I really hate my deadlift.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Got some side jobs to help w fundraising today, ill check that out later. Txs bro...
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    Quote Originally Posted by napalm View Post
    Got some side jobs to help w fundraising today, ill check that out later. Txs bro...
    Car wash? Prostitution? Drug mule?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post

    Car wash? Prostitution? Drug mule?
    That's all in the day of the life of Napalm.
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    All I'll say is it involves a hammer and a knife..
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    Quote Originally Posted by napalm View Post
    All I'll say is it involves a hammer and a knife..
    I like where this is headed!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Dinner
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    Work on your arch on your bench. You look almost completely flat on the bench in your thoracic and no leg drive.

    Pulls look solid, though.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Work on your arch on your bench. You look almost completely flat on the bench in your thoracic and no leg drive.

    Pulls look solid, though.
    Nice feedback, actually that is my arch! Some mobility work is needed. Leg drive is something I'm trying to re-learn, it's been, s.hit 6 months since I've really trained bench.

    Not taking baby weight into account, are my hips where you'd like to see them on the pulls?
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    Quote Originally Posted by Sean1332 View Post
    Wow, just wow...
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    Quote Originally Posted by napalm View Post
    Wow, just wow...
    Hell yeah, dude! Everybody did well. Especially Hawthorne, Lilly, and Byrd.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Watching those dudes rip >800 was amazing. The different techniques fascinate me.

    On another note, cleaned out the freezer today, below is what's going into a pot here shortly

    Name:  image-994480626.jpg
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    Pork chops, chicken thighs, pot roast, Italian sausage, corned beef, regular sausage links, potatoes, bell pepper and cabbage.

    I win...
  

  
 

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