Tossing Weight With Torobestia: Powerlifting Log

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  1. Quote Originally Posted by Torobestia View Post
    I dont know if you watched or saw this in the vid I posted, but I've been using mats, including mats that make up our floor, to either elevate the plates or to elevate myself (for deficits). I'd also like to get some blocks and make what Swanson made but 2" tall. I actually think it'll be pretty easy, I just have to set out some time to do it. Shouldn't be too expensive.
    In all honesty I was going to tape about 10 boxes on top of each other and see how long they last, dunno if it would work but its better than our nothing atm

    Def was in on the vid and swear if only we had those my deads would be growing weekly. Curious to see what other tricks ya got in there lol
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295


  2. 09/16/13

    BENCH 3s

    PVC upper and lower back, lats, LXC upper body, band dislocations, 2x15 band pushdowns, 1x20 facepulls

    BENCH
    135-5
    185-5
    200-3
    230-3
    255-10

    SHOULDER-SAVER BENCH (this is actually what I used last week as opposed to real boards)
    255-8,8,7

    CLOSE GRIP BENCH PRESS
    200-15

    BENT OVER BB ROWS superset BAND PULLAPARTS
    255-5x12
    red bands-5x20

    FOOTBALL BAR SKULLCRUSHERS superset HAMMER CURLS superset BAND FACEPULLS
    100-12,12,12,10
    50-10,10,10,12
    red band-15,15,15,15



    Had a great session today. Everything really felt good, shoulder mobility was up to par, and it's clear I was not ambitious with the training maxes I am using for this cycle. Should give me a great amount of ground to cover throughout this training cycle. I will still hold off on the joker sets until maybe I have a cycle of 5/3/1 under my belt.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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  3. Nice work
    its cool to read your log to learn all the different things to do what goes with what

  4. Quote Originally Posted by Duramaxhd View Post
    Nice work
    its cool to read your log to learn all the different things to do what goes with what
    Hey man, welcome. What exactly do you mean about learning what goes with what? You mean how I'm pairing up exercises?
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  5. 09/17/13

    SQUAT 3s

    Super squat hip preworkout. PVC upper and lower back, lats, ITB and adductors. LXC upper body, extra rounds because of really tight pec minor and delts. Band dislocations x 20 plus single arm x10 due to tight shoulders. Band pec stretches. Felt good after this.

    SQUAT
    135-5,5 <-- first set not deep
    225-5 <-- not deep
    265-3
    305-3
    340-10
    265-3x8 olympic style

    SPEED DEADLIFTS
    340-12x1 <-- 20 seconds between singles

    GHR
    +40-12,12,12,11

    RUSSIAN LEG CURL (done on GHR, just to see how bad I've regressed)
    BW-2 <-- calves cramping up one after the other in cyclical fashion, gave up, also tired

    HANGING V-UPS
    +10-12,12,12



    Good, solid session. Probably had a few reps in the tank but I felt my upper back was starting to fold over too much. I don't think I see it in the video but I was sure it was happening. Oh well. At least the reps look good (in my eyes).

    After a cycle or 2 I may consider going back to doing my GHRs like russian leg curls. Emphasis is placed much more on the hamstrings than with the traditional GHR in my eyes, which I feel more in the glutes. This is also evident in the disparity in the weight used between GHRs and the Russian Leg Curl.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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  6. Quote Originally Posted by Torobestia View Post
    Hey man, welcome. What exactly do you mean about learning what goes with what? You mean how I'm pairing up exercises?
    Yea ive only been working out a year did some random stuff then settled on 5-3-1 about 6 months just nice to see different things to incorporate so my routine doesn't get stale

  7. In your Opinion how much has block pulls improved your Deadlift?
    Quote Originally Posted by Torobestia View Post
    Honest answer is simply that it has. As long as I vary my deadlift stance and pull hard I seem to progress well. I'm doing a somewhat new plan this time around and am working in a much lower % range than usual, but the best thing for my deadlift has always been to max it like a man.
    Agreed, I did the whole differing exercises (GM's, Hypers, GHR's, RDL's, SLDL's, Pull Throughs, etc. etc. and not saying they don't have a place as I still do them on occasion) but the biggest reason for my larger jumps, is getting down and dirty on regular old heavy pulling got my DL back to progressing and jumping up #120+ from old PR's.




    When I tried submaximal work for my deadlift my deadlift would stall and go up like 5-10lbs in a year (like it did when I did DC training or other stuff). When I switched to conjugate training, I went from 535 to 565 in about 6 months, not astounding but clearly progress. Since then I added another 20lbs and cleaned up my form substantially through this rotation of deadlifts, block pulls, and deficit pulls, so I'm sticking with something of that sort until it doesn't work anymore.
    Some form of reg pulling for me, ie: be it pin pulls or deficits ( I hardly ever pull from floor in a reg. W/O) My speed off the floor is much better from the 2" deficit work and I seem to get more power up over the knees, using the pin pulls from a few varied heights below knees ( 11" 13" 15" heights) or at that dead/crap zone, where the bar has to get past those damn knees. I almost thinnk I can get more from the floor, than I can at certain heights higher, since that certain start is horrid leverages.
    Lastly, it is perhaps good to find out whether or not, one responds better to heavy hard higher intensity work and some volume/capacity (which I do) or being able to do the submax efforts (as Toro mentions) and moving up that way.

    Strong work there guy and I see you are tall, so that is a loooooong pull eh!??!

  8. 340x10?


    Awesome dude...

  9. Quote Originally Posted by napalm View Post
    340x10?


    Awesome dude...
    Thanks man. Seeing if I can keep this up and hit 10 on my next squat workout. Hopefully hitting depth wont be as much of an issue as it was last week, too.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  10. 09/19/13

    OHP 3S

    PVC upper and lower back, lats, LXC upper body, band dislocations, band pushdowns 2x15, facepulls 1x20, hip flexor stretch (it's become a must now for me to get into position on the bench)

    BALLISTIC BENCH (pause 1" from chest)
    185-3
    200-5x3 <--45 seconds between sets (in essence, 30 seconds rest then I begin my setup which takes about 10-15 seconds)

    OHP
    105-3
    120-3
    135-7
    105-14

    PULLUPS superset BAND FACEPULLS
    BW (at 255 now) -10,9,10,8,8
    red bands-5x20 **

    MEGA SET: DB SCAPTIONS, EZ BAR CURLS, BAND PUSHDOWNS, CABLE DECLINE FLIES
    25-15,15,15,15
    100-12,12,12,12
    high choked average band-15,15,15,15
    75-12,12,12,12

    Great session today. Moving up on the OHP, as you can see. I hit 7 reps for a PR, maybe an all-time PR (lol), and felt good. I left a rep or 2 in the tank as per guidelines, though I went ham on the 105 and may have had 1 grinder left in the tank if that. As noted in the log **, I think I have been doing facepulls slightly wrong. I think I have been flaring my chest out too much when doing them, because when I brought my chest back in (so abs contracted, ribcage flush against body) I felt them hit my traps a whole lot better like they used to a year or 2 ago when I used to work out at my school gym and would do them on an adjustable cable. So, this is the way I need to be doing them again.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  11. Ugh, today was a really challenging day for me. For whatever reason it all started taking a nosedive around 345pm at work today, and **** spiraled south, and I ended up not getting back home till around 7pm. I all but gave up on the idea of deadlifting today, not to mention I don't have a preworkout anymore, Ragnorok seems to have been discontinued, and just generally not looking forward to driving 2h (I'm a terrible long distance driver, fall asleep in cars all my life, it's the calmness/vibration I think) tonight to see my gf. But I grabbed a sample pack of 1MR and another of some ****ty GNC preworkout, mixed it up, and blasted Slayer as loud as my car could go on the way to the gym. I skipped my hip mobility work altogether, which really ended up being a terrible idea and so I more or less roundback deadlifted all my deadlift singles from my max 2" pulls onwards. I did some hip flexor stretches in between, and by my last pulls off the floor I was back to pulling with a straight back. Oh well, at least I made the effort. I filmed my ****ty 2" deficit pulls, though on the other hand it's a pretty large PR.

    09/20/13

    DEADLIFTS 3S

    PVC upper and lower back, lats, ITB and adductors, LXC upper body. Hip flexor stretches between pulls off the floor

    2" DEFICIT DEADLIFT
    135-4
    225-4
    315-3
    405-2
    455-1
    490-2 <-- +5lb over 1RM, so 2 PRs in one

    DEADLIFTS
    395-4x4

    SPEED SQUATS
    245-8x2 <-- 30 seconds between sets

    SSB SUSPENDED GOODMORNINGS
    265-10,10,10,9,9

    STRAIGHTBAR, STRAIGHTARM CABLE CRUNCH
    80-12
    100-4x12



    So, I need to go back and adjust my numbers a little bit. I had forgotten my 1RM for deficit deadlifts was 485. I'll have to adjust it so that I can make a little bit more progress and have better form. Again, form was kind of junk I'm 95% sure because of lack of my usual super squat hip preworkout warmup.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  12. I think the PR's were from the gnc preworkout lol good job in spite of your crappy day

  13. Vid looked good to me lower back may have been a bit rounded but who am I to say im no expert, top looked tight thou

  14. Nice PR and solid workout. I love hitting PRs even when things don't seem to be going exactly how you want.
    PEScience Representative
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  15. Quote Originally Posted by Torobestia View Post

    2" DEFICIT DEADLIFT

    490-2 <-- +5lb over 1RM, so 2 PRs in one
    Strong pullin' and congrats on PR...!

  16. Thanks guys.

    Yeah, it was nice to hit a PR so soon into my training. But this does make me want to go back to the drawing board and readjust my %s for my deadlift. More specifically, I clearly forgot how much lower wieght I use for deficit pulls when I designed the cycle, or at least the day I went to lift this. I might use this %s for block pulls and the first week's % for deficits. That should work out better.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  17. 09/22/13

    BENCH 5/3/1

    PVC upper and lower back, lats, LXC upper body, band dislocations, hip flexor static stretch, band pushdowns 2x15, facepulls 1x20

    BENCH
    135-5,5 <-- left side totally cold, needed to warm up more
    185-5
    215-5
    240-3, 12 (I'm sure you can guess what happened with my set of 12 )
    270-8

    SHOULDER-SAVER BENCH
    250-9,9 <-- stopped after 2nd set, things were feeling fatigued/off from the unplanned extra volume from the earlier sets

    CLOSE GRIP BENCH PRESS
    215-13 (thought I went for 14-15, doh!)

    BENT OVER BB ROWS superset BAND PULLAPARTS
    275-5x10
    red bands-5x20

    FOOTBALL SKULLCRUSHERS superset HAMMER CURLS superset BAND FACEPULLS
    110-10,10,10,10
    55-10,10,10,10
    red bands-15,15,15,15



    Great, solid session. Made a mistake and didn't load the bar after 240, so I did an AMRAP with 240 until I slowed down at my 12th rep when I realized either my gf sprinkled some superdrol into my veggie shake or eggs this morning or I forgot to load the bar. Sadly, it was the 2nd scenario. Fortunately I still hit a really decent rep set with 270, but I had to shut down my board/shoulder saver benches after the 2nd set to avoid injury, as I felt the area was starting to feel rather vulnerable and besides I was working out solo.

    As a reminder, since I started 5/3/1 I have also been taking some intra-workout calories. After my bench workout (meaning right before my back workouts) I make a shake out of 1 scoop of glycomyx and 10g BCAA. I can't exactly comment on how this is affecting my workouts but it's something I'd like to keep up for a while.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  18. Some nice pressin there.
    I hope to get up that high some day, im no expert but form looked good in the vids looked as thou u could have done a few more

  19. 270x8 is pretty solid toro.

    Great work...

  20. Don't you just hate when people you really count on don't come through and spike your nutrition with DS?
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  21. Quote Originally Posted by Torobestia View Post
    Thanks guys.

    Yeah, it was nice to hit a PR so soon into my training. But this does make me want to go back to the drawing board and readjust my %s for my deadlift. More specifically, I clearly forgot how much lower wieght I use for deficit pulls when I designed the cycle, or at least the day I went to lift this. I might use this %s for block pulls and the first week's % for deficits. That should work out better.
    Might be a good point dude.
    I got stuck and ran into a wall a few months ago starting my 2" defs to heavy by using a % number from floor work. Ooops

  22. Quote Originally Posted by Duramaxhd View Post
    Some nice pressin there.
    I hope to get up that high some day, im no expert but form looked good in the vids looked as thou u could have done a few more
    Thanks man. Well one of the things Wendler is a stickler for is training with good form and not going to failure on work sets for the main lifts. It's sort of a new thing for me, as I like toting the line rather than saving a rep or 2 in the tank, but I'll tell you it's a great thing I did yesterday because otherwise my real work set of 270 would have sucked if I had gone ham with 240.
    Quote Originally Posted by napalm View Post
    270x8 is pretty solid toro.

    Great work...
    Thanks man. I got all excited when I was repping that 240, thinking I had gotten 12 out of that. But 8 ain't bad, especially not for a 5/3/1 week.
    Quote Originally Posted by herderdude View Post
    Don't you just hate when people you really count on don't come through and spike your nutrition with DS?
    Yeah, but on the bright side my liver gets to live another day (I know, exaggeration).
    Quote Originally Posted by PaulBlack View Post
    Might be a good point dude.
    I got stuck and ran into a wall a few months ago starting my 2" defs to heavy by using a % number from floor work. Ooops
    Haha yeah, that sucks. I definitely don't want that to happen to me either.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  23. 09/24/13

    SQUAT 5/3/1

    Super squat hip mobility pre, PVC upper and lower back, lats, ITB and adductors, hamstrings, LXC upper body.

    SQUAT
    145-5
    235-4
    285-5
    325-3
    365-6
    285-8,8,8

    SPEED DEADLIFTS
    370-12x1 <-- 20 seconds between singles

    RUSSIAN KNEE CURL
    BW-5,5,4,2,3

    Called it a day after this. Subbed GHR for Russian Knee Curls because honestly these feel like comparing a 700lb bench to a bodyweight pushup. There's no comparison, one is clearly on a different level than the other. Plus I figure, if I'm doing 60lbs on the GHR with a sub 500 squat, it's time to do something different.

    The squat was not great today. I hit depth, and I was tight on the way down, but my knee kept bugging me throughout all of my squatting. This is from the hill sprints I did yesterday. At my top working set with 365, I subconsciously tried to squat in a way to not aggravate my knee/the muscles around my knee and lost my balance twice. Thus, I ended it at 6 reps even though I had 8 in me. I have video of most or all of my squatting today, but I dont feel like spending bandwidth to upload it. It was ugly, but it was to depth. Deadlifts were great, russian knee curls were great, but I got some really bad cramping in my glutes, I suspect around my piriformis, so I stopped the session and skipped abs. I'll try to do them tomorrow.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  24. Video from my last squat:


    As I said, I was not on my A game in part because I did hill sprints for the first time in forever the day before. But one thing I didn't mention was that I went back to a setup I was experimenting with before. Having read the article here http://www.jtstrong.com/articles/2013/09/04/squat-101/ I wanted to give this setup one more shot. I didn't like the execution, and to be frank I think it's totally pointless at this stage to try to fool around with this without a coach with expertise on raw squatting who can give me real time feedback. So for now, I will stick with my ribcage-flared, arched lower back, sitting-back squat.

    -----


    In other news ....

    09/26/13

    OHP 5/3/1

    PVC upper and lower back, lats, LXC upper body, band dislocations, band pushdowns 2x15, facepulls 1x20, pushups 2x10 (having a hard time warming up left side of body recently)

    BALLISTIC BENCH (pause 1" off chest)
    95-3
    135-3
    185-3
    215-4x3 <-- 45 seconds between sets including setup time

    OHP
    115-5
    130-3
    145-5
    115-15

    PULLUPS superset BAND FACEPULLS
    BW-5x10
    red bands-5x20

    GIANT SET: DB SCAPTIONS, EZ CURLS, BAND PUSHDOWNS, DECLINE CABLE FLIES
    30-4x12
    110-4x12
    high, wide choked average band-4x12
    80-4x12

    Crazy day today. Had some crazy GI problems mid-workout, first with the sensation I was about to experience diarrhea, then after a productive bathroom break with the sensation of nausea. Perhaps that preworkout cottage cheese actually got bad sitting in my backpack all day for the first time ever? Who knows. But other than that, happy with my workout and with my progress on the OHP.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  25. Ugh, I just realized that I actually lean too forward when I squat like that. I'm actually destroying my leverage by leaning forward. Silly.

    I don't know how I'd be able to avoid that. I kind of think that in my head I'm still stuck between styles instead of doing it strictly like CWS suggests.

    Also, looks like I wasn't fully locked into position before I began my first rep. I was leaning so far forward.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  26. Quote Originally Posted by Torobestia View Post
    Ugh, I just realized that I actually lean too forward when I squat like that. I'm actually destroying my leverage by leaning forward. Silly.

    I don't know how I'd be able to avoid that. I kind of think that in my head I'm still stuck between styles instead of doing it strictly like CWS suggests.

    Also, looks like I wasn't fully locked into position before I began my first rep. I was leaning so far forward.
    It might've been the distance but they looked shallow too.

  27. Quote Originally Posted by jimbuick View Post
    It might've been the distance but they looked shallow too.
    Some of them were a bit shallow.

    I've always had somewhat of an issue hitting depth and is something I'm always looking out for. It's actually hard for me to hit it properly even without weight on my back. I do my mobility work so I'm not sure what else I can do other than work on my form or positioning throughout the movement.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  28. I have the same problem, I blame it on my big thighs from when I was fat seems my calves hit my thighs early but im sure u dont have that problem ive been really trying stretch a lot at work at home basically squat down as far as I can and push my knees out seems to be helping

  29. Quote Originally Posted by Duramaxhd View Post
    I have the same problem, I blame it on my big thighs from when I was fat seems my calves hit my thighs early but im sure u dont have that problem ive been really trying stretch a lot at work at home basically squat down as far as I can and push my knees out seems to be helping
    I'm having a hard time figuring out my problem. A couple of guys at my gym noted how my hips seem to rise before my chest does. That's at least 1 thing I need to work on, among other things.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  30. 09/27/13

    DEADLIFT 5/3/1

    Super squat hip mobility pre, PVC ITB, SMR adductors, PVC upper and lower back, lats, LXC upper body, band dislocations 2-3x10

    DEADLIFT
    135-3
    225-3
    315-3
    405-2
    455-1
    495-1
    535-3 <-- +10lb PR, cleaner than my last triple, too
    395-4x4

    SPEED PAUSE SQUATS
    265-6x2 <-- 45 seconds between sets

    SSB GOODMORNINGS
    285-5x8 <-- brutal sets, last 2 sets knees unbuckled now and then causing me to semi-squat a total of 3-4 reps

    STRAIGHTARM CABLE AB CRUNCHES
    100-5x10



    Another decent session. Pretty happy with my deadlift. I might try to experiment at least once with deadlifting and not doing the thing I do with my hips. I like to do this, though, because even though my back looks like it's in a slightly suboptimal position my hips feel really strong and secure out of the hole. When I first started doing it back in April/June it was night and day how my hips felt. As I said, I'll think about it.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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