Tossing Weight With Torobestia: Powerlifting Log

Page 3 of 23 First 12345 ... Last

  1. Quote Originally Posted by Torobestia View Post
    09/27/13

    DEADLIFT
    535-3 <-- +10lb PR, cleaner than my last triple, too

    Big pulls there guy...! Strong low back pullin'
    Oly shoes!? Do you feel you get better leverages from them and or do you switch to a flatter shoe going to a single max?
    I pull almost exclusively in shoes with about a 1/2" heel, but switch to an Adidas flat wrestling shoe for a true max.


  2. Quote Originally Posted by PaulBlack View Post
    Big pulls there guy...! Strong low back pullin'
    Oly shoes!? Do you feel you get better leverages from them and or do you switch to a flatter shoe going to a single max?
    I pull almost exclusively in shoes with about a 1/2" heel, but switch to an Adidas flat wrestling shoe for a true max.
    I only started training in the oly shoes in June. I got them for my squat, and since some federations say you have to wear that same shoe throughout the three events I decided to start training the deadlift in them. I will say though that since I started pulling in them I've cleaned up my form and corrected APV in my deadlift which has made my lockout so much stronger. Whether that's related to the shoe or because all the mobility work I've been doing started showing itself in my deadlift, I don't know.
    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
    •   
       


  3. 09/29/13

    BENCH 5s

    PVC upper and lower back, SMR lower back with peanut and PVC, PVC lats, LXC upper body, band dislocations, band pushdowns 2x15, facepulls 1x20, pushup 2x10

    BENCH
    135-5
    185-5
    205-5
    235-5
    270-8
    295-1 <-- slow
    315-1 <-- very slow

    FLOOR PRESS
    265-4,4

    CLOSE GRIP BENCH PRESS
    205-15

    BENT OVER BB ROWS superset BAND PULLAPARTS
    245-5x15
    red bands-5x20

    ROLLING DB EXTENSIONS superset HAMMER CURLS superset BAND FACEPULLS
    50-3x15
    50-3x15
    red bands-3x20



    Well, I'd say this session was average to good, a B. It's more if I include lessons learned.

    Right now, I've lost explosive power on the bench. When I go to rep out like I do on the bench, my bar speed drops, and it just becomes very hard to apply a whole lot of force to the bar and develop compensatory acceleration. This makes a bit of sense because traditional 5/3/1 wants you to hit rep records to build strength, instead of apply more and more force as the bar weight is lighter and lighter.

    Well, if I want to develop this skill, and I do, I need to switch off this program. This can mean moving on to the advanced 5/3/1 for instance, or the beyond 5/3/1, or a whole other program altogether. All of these ideas sound good, and I may do so after a full 1 or 2 cycles of 5/3/1. The other thing is taking joker sets after rep sets both sucks and doesn't make sense. IF I do jokers I think I'll do the jokers first, then drop and do rep records. This would allow for PAP from heavy work to make the lighter weights feel lighter and maybe help with my explosive power.

    That's all for reflections right now. Ass came up a bit on the bench, but I think that was compensation for not being able to stay as tight as I normally do due to the crazy DOMS in my lower back, which feels almost 100% now FWIW.
    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

  4. Could u work on explosiveness on lighter sets thats what somewhat do on sets working from heavy to light I try to put them up as fast as I can since I know I cant with heavier stuff not sure it that's not right thou

  5. Technically, every rep should be explosive/fast as possible. You cant move heavy weight purposely slow. The issue with AMRAP sets, is that your bar speed begins to deteriorate on that one set. With the Advanced 5/3/1 template, there's no AMRAP set and you work off one single percentage for 5 sets. It's loosely based off of Pripelin's Chart, which was a Russian study of Olympic lifters. It says at XX%, at (x)reps x (x)sets, you'll maintain optimal bar speed/form and will be more conducive for strength gains.

    That's not saying that the original 5/3/1 AMRAP set does not work. It still does.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
    •   
       


  6. Quote Originally Posted by Sean1332 View Post
    Technically, every rep should be explosive/fast as possible. You cant move heavy weight purposely slow. The issue with AMRAP sets, is that your bar speed begins to deteriorate on that one set. With the Advanced 5/3/1 template, there's no AMRAP set and you work off one single percentage for 5 sets. It's loosely based off of Pripelin's Chart, which was a Russian study of Olympic lifters. It says at XX%, at (x)reps x (x)sets, you'll maintain optimal bar speed/form and will be more conducive for strength gains.

    That's not saying that the original 5/3/1 AMRAP set does not work. It still does.
    When I do DE work I plan to loosely follow Prilepins chart.

  7. If maximal force is applied to submaximal weight, there's no way you're going to set a rep record. Rep records are set by putting the minimum amount of effort necessary into each rep. TUT and force production both have their place, but the original 5/3/1 seems to miss out on the force production aspect entirely, except for your first two sets of the main movement when you can afford to blast the weight. I think you've made an eye-opening (for this guy) and important discovery Toro.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  8. Toro, you also mentioned Joker sets after AMRAP sets. I think those should really be saved for 3's and 1's week, like Wendler's 3/5/1 Strength template. No AMRAP then go for heavy ****.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  9. My question is how can it miss out on producing force? to me I have press it with max effort drive not sure how to explain it is that not producing force? with something approaching max weight I would think it would never move as fast as u would like it too or were u saying that u were losing speed across all weights?

    Not trying to be smart this is a ligit questions I have

  10. Quote Originally Posted by Duramaxhd View Post
    My question is how can it miss out on producing force? to me I have press it with max effort drive not sure how to explain it is that not producing force? with something approaching max weight I would think it would never move as fast as u would like it too or were u saying that u were losing speed across all weights?

    Not trying to be smart this is a ligit questions I have
    If you're using true max force on your 5/3/1 sets, you're not going to set a rep record, your body will fatigue after five or six reps and you'll be done with your set with no rep record. If you truly go all out on each and every rep, you can't follow the program as written. Not possible.

    5/3/1 is a great program, it even works for many competitive strength athletes. But it doesn't work for all of them.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  11. Quote Originally Posted by Duramaxhd View Post
    Could u work on explosiveness on lighter sets thats what somewhat do on sets working from heavy to light I try to put them up as fast as I can since I know I cant with heavier stuff not sure it that's not right thou
    I do, but that's insufficient for me. That's the right way to warm up, but the issue is that I dont do that with my last AMRAP set because then technically every time I'd do that I'd only be good for 1-5 reps and the program would look pretty weird at that point.

    Quote Originally Posted by Sean1332 View Post
    Toro, you also mentioned Joker sets after AMRAP sets. I think those should really be saved for 3's and 1's week, like Wendler's 3/5/1 Strength template. No AMRAP then go for heavy ****.
    Yeah, when I jump on the advanced template I'm definitely going to do that, heh. I did want to get in a 315 this week just to acclimate myself to 90% lifts again.

    Quote Originally Posted by Duramaxhd View Post
    My question is how can it miss out on producing force? to me I have press it with max effort drive not sure how to explain it is that not producing force? with something approaching max weight I would think it would never move as fast as u would like it too or were u saying that u were losing speed across all weights?
    See below
    Quote Originally Posted by herderdude View Post
    If you're using true max force on your 5/3/1 sets, you're not going to set a rep record, your body will fatigue after five or six reps and you'll be done with your set with no rep record. If you truly go all out on each and every rep, you can't follow the program as written. Not possible.
    Yes, exactly. This is the issue, and for me I'm at the point with my strength (at least on the bench and deadlift) where power is of extreme importance.

    I dont feel bad about doing this version of 5/3/1 though because it's certainly a nice break from what I was doing before. But moving forward, after this cycle I'll go on the advanced and give that a shot. And if I want to do the beyond program I'll do it; if not, then whatever.
    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. Quote Originally Posted by Torobestia View Post
    Yes, exactly. This is the issue, and for me I'm at the point with my strength (at least on the bench and deadlift) where power is of extreme importance.

    I dont feel bad about doing this version of 5/3/1 though because it's certainly a nice break from what I was doing before. But moving forward, after this cycle I'll go on the advanced and give that a shot. And if I want to do the beyond program I'll do it; if not, then whatever.
    I think too, pausing has a lot to do with your AMRAP ability. If I keep constant tension on a lift, (like T&G deads or no pause BP's and squats) I can always get more reps and don't necessarily need the extra force enlisted at start for say speed/dynamics of even certain lighter weights.

  13. I guess I still have a lot learn any recommendations for a book on this subject so I can understand a little better

  14. Elite FTS and Juggernaut Training websites have a massive amount of articles to read.

    Here's a decent one on CAT
    http://articles.elitefts.com/trainin...-rep-each-set/
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  15. Quote Originally Posted by Duramaxhd View Post
    I guess I still have a lot learn any recommendations for a book on this subject so I can understand a little better
    Westside barbell dot com, like Sean said with Juggernaut and EFS, powerlifting stickies here and bb dot com, and such. You'll understand it soon enough, it just takes a little time to take it all in. Last year at this time, I had nowhere near the book knowledge I do now. Then, it's about getting the knowledge that actually matters: under the bar.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  16. Quote Originally Posted by Sean1332 View Post
    Elite FTS and Juggernaut Training websites have a massive amount of articles to read.

    Here's a decent one on CAT
    http://articles.elitefts.com/trainin...-rep-each-set/
    Yeah, Josh Bryant is definitely a great resource on CAT. Dr. Hatfield / Dr. Squat still has some good articles somewhere on the internet about it as well, though most of the stuff I find these days is on programming more than anything.
    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. Damn, I didn't realize you started a new log until now. Definitely in!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  18. Quote Originally Posted by rob112 View Post
    Damn, I didn't realize you started a new log until now. Definitely in!
    Thanks, and welcome, Rob.
    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

  19. Man, there are no words to describe my utter frustration with squatting now. I hate squat days so much I almost want to give up powerlifting again. I can't stand this ****ing yo-yoing with my squat max. It doesnt happen for any of my other lifts so why in hell does it do so for my squat?

    Anyways, here's todays workout. More below

    10/01/13

    SQUAT 5s

    Mobility stuff.

    SQUAT
    145-5
    235-5
    285-5
    325-5
    365-5
    400-1

    REVERSE BAND SQUATS
    400-5
    440-3

    RUSSIAN KNEE CURL
    BW-7, 7 rest pause 3 (+1 assisted) rest pause 1 (+1 assisted)

    HANGING V-UPS
    BW-3x15

    This 400lb squat sucked ****. Even though it was fast on film the bar felt so absolutely heavy on my back it was crazy. It also felt like hell coming back up with it. After working out for almost 4 years I still have no idea what drives my squat. General volume clearly makes me lose all my gains on my squat, and maxing all the time doesn't do anything. I am sort of at a loss here. I'm just going to give up 5/3/1 for my squat today and do more or less what I did for today, which is more higher intensity squats, more squat variations, and less straight bar, straight weight squats. Because clearly just squatting is doing nothing for my squat. RB squats felt alright.

    I have videos for the 365 squat and 440 reverse band squat. The angle for the 440 RB squat is really bad and it looks like I'm doing a side lunge with it, lol. Anyways, I'll post them when they upload.
    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

  20. The above post sounds like a man that needs some time off. Take a week toro, do some reading and look at some film. The answer to what drives your squat is out there...

  21. When was your last deload?

  22. Last deload was about 3.5 weeks ago. And I feel pretty good otherwise, and in the gym deadlifts and benching is going well, so I dont think I'm due for a deload.
    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. You hit two deadlift PRs two weeks in a row. I would say it's a natural thing that your squat is suffering a little at the moment. If it was fast on film, then it WAS fast, it might have felt heavy because it's the first time you've had it on your back in awhile. My squats are the same way. I could barely walk out 425 one day and a month later I smashed the life out of 465. Don't panic, it's not meet day yet.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  24. Quote Originally Posted by herderdude View Post
    You hit two deadlift PRs two weeks in a row. I would say it's a natural thing that your squat is suffering a little at the moment. If it was fast on film, then it WAS fast, it might have felt heavy because it's the first time you've had it on your back in awhile. My squats are the same way. I could barely walk out 425 one day and a month later I smashed the life out of 465. Don't panic, it's not meet day yet.
    You're totally on point. Sorry for not responding earlier when I first read this last night, but thanks. The message made me feel 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

  25. 10/03/13

    OHP 5s (I can't keep straight what I'm calling this day, speed bench or ohp day, whatever)

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

    FLOOR PRESS
    135-10 slow for blood flow, 3 explosive
    185-6x3 <-- 45 seconds between sets

    OHP
    100-5
    115-5
    130-8 <-- having a problem leaning back 7th rep, hard to remember to engage abs
    100-15

    PRONE PULLUPS superset BAND FACEPULLS
    BW(260)-5x8
    red bands-5x20

    GIANT SET: LATERAL RAISES, EZ CURLS, BAND PUSHDOWNS, CABLE DECLINE FLIES
    20-4x20
    95-4x15
    high choked average band-4x20
    75-4x15

    Man, I love these days. It's a lot of fun doing the whole upper body gig. Kind of reminds me of DC training.
    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. Just adding in big guy...
    Quote Originally Posted by Torobestia View Post
    130-8 <-- having a problem leaning back 7th rep, hard to remember to engage abs
    Have you tried pushing your head thru at lockout?
    Got a cue from an oly guy on another board and this did help my finish-L/O.

    Glad you are having fun too, good motivation...!

  27. Quote Originally Posted by PaulBlack View Post
    Just adding in big guy...


    Have you tried pushing your head thru at lockout?
    Got a cue from an oly guy on another board and this did help my finish-L/O.

    Glad you are having fun too, good motivation...!
    Thanks, Paul. Well I push my head at lockout. The back thing became an issue at the beginning of the rep, as I pressed the weight off my chest. I leaned back. It's no issue in terms of damage but I'd like to fix this to make sure it doesn't become an issue later.
    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. Here's video from my squatting the other day. It has my second and third working set on the squat, followed by the 400# and last reverse band squat with 440. Sorry, the angle on the 440 is atrocious. And yes that's parallel/below - it's just that my big ass makes it look like it's part of my hip and that I'm way above. Some of the other squats earlier, though, are high.



    My immediate impression is that I'm leaning over way too forward, causing the bar to be above the ball of my foot instead of the center or over my heel. There might be a slight angle to the video but I think this is in fact happening. This of course is a disadvantageous position, like a JM press compared to a close grip bench press. I need to work to fix this. On the other hand, and I have vids, today, during my speed squats, I ducked my feet out more than normal (I usually hold mine at about 10 degrees out). Oh my goodness, reaching depth was so easy with this. I may shoot myself if this is the key to squatting for me; yet I'm very happy at the same time if this turns out to be the case.
    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

  29. Hopefully that's the case for you. Just watch out for any possible knee cave by externally rotating your feet out more.

    You're definetly leaning forwards too much. Your hips stop in the hole and your chest keeps going down. Like you said, hopefully that's the fix you needed.

    How tall are you, you bigolsunofabich. just curious
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  30. Quote Originally Posted by Sean1332 View Post
    Hopefully that's the case for you. Just watch out for any possible knee cave by externally rotating your feet out more.

    You're definetly leaning forwards too much. Your hips stop in the hole and your chest keeps going down. Like you said, hopefully that's the fix you needed.

    How tall are you, you bigolsunofabich. just curious
    I may consider also either squatting with the SSB more or squatting with a band attached to a KB in front of me such that it pulls me down towards the floor. It may help to combat this forward lean. And/or, I may tie a band to the back of the rack and attach it to my hips, and maybe that'll help me learn to use/load the hips better because right now it's like I dont trust my hips and so I load the lower back?
    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
  •   

      
     

Similar Forum Threads

  1. My gaining weight while looking good log
    By Inchamery in forum Supplement Logs
    Replies: 81
    Last Post: 07-30-2007, 04:56 AM
  2. Larry's back with a Hairy Log
    By HairyLarry35 in forum Supplement Logs
    Replies: 24
    Last Post: 07-04-2007, 01:39 PM
  3. losing weight with no stimulants
    By skratch in forum Weight Loss
    Replies: 4
    Last Post: 04-13-2007, 03:30 PM
  4. Exercise, Lose Weight With 'Exergaming'
    By yeahright in forum Training Forum
    Replies: 1
    Last Post: 06-14-2006, 12:57 AM
Log in
Log in