Tossing Weight With Torobestia: Powerlifting Log

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    When was your last deload?
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    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
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    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/230377-13-weeks-rps.html
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    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
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    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
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    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...!
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    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
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    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
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    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
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    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
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    10/04/13

    DEADLIFTS 5s

    PVC upper and lower back, lats, ITB and adductors. Limber 11. LXC upper body<-- winded and sweaty bere, wtf

    2" BLOCK PULLS
    135-1
    225-3
    315-3
    405-1
    455-1
    505-3 <-- +15lb PR 1 or 2 left in tank

    CAT DEADLIFTS
    355-4x4

    SPEED SSB SQUATS (PAUSE IN HOLE)
    280-8x2 <--45 sec rest between sets

    SSB SUSPENDED GMS
    250-12,12,12,10,10

    STRAIGHTBAR STRAIGHTARM AB CURNCH
    75-15
    85-4X15

    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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    Another deadlift PR??? I like how you roll!
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    Nice deadlifts. I grabbed some mats to cut up yesterday so I can finally do some elevated deads.
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    Quote Originally Posted by Sean1332 View Post
    Another deadlift PR??? I like how you roll!
    X2

    And all those pause squats...looks like a brutal session
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by Sean1332 View Post
    Another deadlift PR??? I like how you roll!
    Yessir strong El Toro
    Hook gripping them too. I have tried those, as I do think pulling with both hands over, gives you a tad of an edge. (Peoples always pulled with a hook grip)
    My thumbs just get a bit eaten up doing reps with those. Maybe I should just rinse the sand from my pink lace panties and just stick with them a bit longer and break my thumb bones in more!?!?
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    Quote Originally Posted by Sean1332 View Post
    Another deadlift PR??? I like how you roll!
    Thanks man, felt pretty good. And surprisingly zero DOMS. Didn't even need to do stretching or a feeder workout. I simply felt fresh after. I did lose 4lbs though, so I will make that up again this week.
    Quote Originally Posted by bolt10 View Post
    Nice deadlifts. I grabbed some mats to cut up yesterday so I can finally do some elevated deads.
    Nice man. As I may have mentioned somewhere making the transition to varying my pulls between block pulls, deficits, and floor deadlifts has been great. It's also kind of fun, too, and you can hit lots of PRs (more exercises, more chances to PR), which never hurts one's ego.
    Quote Originally Posted by rob112 View Post
    X2

    And all those pause squats...looks like a brutal session
    Yeah it was pretty brutal at the time. Every set after squats of either GMs or abs I felt like quitting but pushed forth.
    Quote Originally Posted by PaulBlack View Post
    Yessir strong El Toro
    Hook gripping them too. I have tried those, as I do think pulling with both hands over, gives you a tad of an edge. (Peoples always pulled with a hook grip)
    My thumbs just get a bit eaten up doing reps with those. Maybe I should just rinse the sand from my pink lace panties and just stick with them a bit longer and break my thumb bones in more!?!?
    Hook grip is definitely the way to go. I can pull with an over under, and sometimes I do that depending on my fatigue, but it helps with alignment. You have to be really conscious of how your body is positioned with an over under grip or else you can creating imbalances. This is actually what led me to quitting using an over under grip. I got up to deadlifting 500 at some point in time, and when I did I realized my lats were way disproportionate. Now they're about symmetrical.

    Dude, just work up to as heavy as you can with the hook grip, then change it up as necessary. Eventually you'll get there. I don't know if you ever deadlifted with straps (I did), but I had to make a transition with that, too. Same thing here. You should do 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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    10/06/13

    BENCH 3S

    PVC upper and lower back, lats, ITBs (was feeling stiff yesterday from deadlifts/GMs), LXC upper body, band dislocations, band pushdowns 2x15, facepulls 1x20

    BENCH, PAUSE LAST REP
    135-5
    185-5
    225-3
    250-3
    285-1
    300-1
    315-2
    285-6 <-- PR

    FLOOR PRESS
    265-6,6,6

    CGBP (done with 40lb bar)
    220-14

    BENT OVER BB ROWS superset BAND FACEPULLS
    265-5x12
    red bands-5x20

    ROLLING DB EXTENSIONS superset HAMMER CURLS superset BAND FACEPULLS
    55-12,12,12,10
    55-12,12,12,12
    red bands-15,15,15,10



    Man, what a stellar session today. Everything felt great, had some good pumps. Workout did take a really long time, though. Between warming up, chatting with some folks at the gym, and finding spots, I was there for about 3h. Woops.
    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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    That is quite the excellent session, Toro. 285x6 after all that pressin? Amazing. The video isn't on mobile for whatever reason.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    That is quite the excellent session, Toro. 285x6 after all that pressin? Amazing. The video isn't on mobile for whatever reason.
    Thanks, herder. Btw, I made my post before the vid was uploaded. Should be good now.
    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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    Good stuff Toro
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    Nice log. Nice lifting and well though out training cycle. A couple things, I agree with your idea on training to failure. I was a mid 600 puller and if I ever had to grind one out or miss one in the gym I considered that a bad day. Even if I got it. It as tough on the CNS. Also Paul is correct when doing overhead's make sure you finish like an OLY press with the body perpendicular to the floor not leaning back. Two exercises that are great for my overall shoulder health are chins, and standing strict OHP.
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    That session looked rough toro, nice pressing...
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    Strong everything man
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by Joe_P View Post
    Nice log. Nice lifting and well though out training cycle. A couple things, I agree with your idea on training to failure. I was a mid 600 puller and if I ever had to grind one out or miss one in the gym I considered that a bad day. Even if I got it. It as tough on the CNS. Also Paul is correct when doing overhead's make sure you finish like an OLY press with the body perpendicular to the floor not leaning back. Two exercises that are great for my overall shoulder health are chins, and standing strict OHP.
    Hey, Joe, welcome.

    There are many experts that share your view on straining as well. Dan Green is a large advocate of not starting cycles with weight that makes you strain because he thinks you hit a wall faster. Of course Jim in 5/3/1 goes above and beyond to drive a similar point, too - start low, give yourself lots of room to make progress. Well, I guess that's not exactly what you're saying, but it is similar. Anyways, this new deadlift training has helped me bring my deadlift from a 7 second grinder to a smooth, 1-3 second lift, which I'm glad about.

    Yeah, I'm working on my OHP form. I lock the weight out ok, but it's just remembering to keep my torso rigid when I first press the weight up.

    Quote Originally Posted by napalm View Post
    That session looked rough toro, nice pressing...
    Quote Originally Posted by rob112 View Post
    Strong everything man
    Thanks, guys! As I mentioned once before there's something about upper body days that are just very fun to me these days. I think it's the diversity of movements, but I'm not sure. It's catching up to deadlift day in terms of fun factor. It's the goodmornings that are closing the gap
    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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    10/09/13

    SQUAT 3s

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

    SQUAT
    145-5,5
    235-5
    285-3
    300-3
    340-3
    385-3
    415-2

    REVERSE BAND SQUATS
    415-5
    465-4 RPE 9

    SSB DEAD SQUATS
    300-8x1 <-- 45 seconds between singles



    Cut my workout here. I am headed out for the weekend and wont be back until Sunday. I decided I dont want to push my whole workout schedule out of wack, so I will come in Friday morning to do my deadlifts. That gives me 36 hours less of recovery, so I didn't do any speed deads, hamstring, or unilateral leg work in an effort to conserve just a bit by not killing the volume. I did give it my all on these exercises.

    EDIT: forgot to mention, I've apparently forgotten about the cue to spread the floor, probably one of the most basic ones for squatting. I tried doing it today and it helped so much. To me my squats look a lot better on film now because of it. Thing is, some of these squats were done with my toes pointed out as I've been doing recently. I think it's better for me to point my toes forward like I used to with chucks because it makes spreading the floor easier. Hard to do with the toes out.
    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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    10/10/13

    OHP 3s

    Upper body mobility stuff

    SPEED FLOOR PRESS
    135-8 for warmup, 3 explosive
    185-3
    200-5x3 <-- 45 seconds between reps

    OHP
    110-3
    125-3 <-- right elbow feeling swollen
    140-6 <-- right elbow feeling off, shoulders rolling forward
    110-14 <-- right side really tight now, upper right trap tight

    Stretched upper traps, LXC SMR on pec minor and delts, band dislocations, problem gone

    PRONE PULLUPS superset BAND FACEPULLS
    BW-5x10 <-- easy
    red bands-5x20

    GIANT SET: LATERAL RAISES, EZ CURLS, BAND PUSHDOWNS, CABLE DECLINE FLIES
    25-17,17,17,17
    95-12,12,12,10 (weight misloaded, but extended eccentric, feels better this way)
    high choked average band-15,15,15,15
    75-12,12,12,12
    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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    I got in my deadlift workout last week. It was in the morning, and the session was rushed because I was on a timeline and had to head out of town by a certain hour to drop my mom off at the airport. Afterwards, I spent the weekend with the gf and had a really great, fulfilling time. Sunday, I didn't get back home in time to get to the gym while people were still there, and I wouldn't have felt comfortable attempting to PR on the bench by myself especially as my strength levels are still recovering from the meet, so I put it off until today.

    Anyways, I have vid from this session, and I will upload it later and share it when it's uploaded.

    10/11/13

    DEADLIFT 3S

    Super squat hip mobility preworkout, PVC ITB and adductors, upper and lower back, lats, LXC upper body, band dislocations mid deadlift workout to loosen up shoulders

    2" DEFICIT DEADLIFT
    135-1
    225-3
    315-3
    405-1
    455-1
    495-2 <-- +5lb PR
    Real happy with this. As some of you remember I did 490 a few weeks ago, and while I was happy to have hoisted such large weight comparatively I was not happy with the sloppiness of it nor how it felt. Since it was something like a 40-50lb PR I decided to stay close to the weight and try to perform it better. I was really happy with these pulls Friday. They felt real good, and they looked good.

    CAT DEADLIFTS
    380-4x4

    SPEED SSB SQUATS (Narrow, Paused)
    305-8x2 <-- 45 seconds between sets

    I had to leave at this point. No goodmornings or ab work. I made up for the lack of core work by doing some hip flexor and glute activation drills with my gf this weekend
    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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    From my deadlift session.


    I benched today. I'll post my entry once the videos are edited and uploaded. Maybe tomorrow. Man, today took way too long, lol. I was in the gym for 3 hours (including mobility work and such) and that was with trying to rush 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
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    How tall are you man? Looks like you'd have to reach without the deficit. Strong pulling regardless. Just he careful on those bc it looks like your low back rounds a hair. Granted it's some heavy ass weight.

    I know that feel of taking forever in the gym. I feel like on days before work I have to rush...but it is a lifters temple.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by Torobestia View Post
    495-2 <-- +5lb PR
    Real happy with this. As some of you remember I did 490 a few weeks ago, and while I was happy to have hoisted such large weight comparatively I was not happy with the sloppiness of it nor how it felt. Since it was something like a 40-50lb PR I decided to stay close to the weight and try to perform it better. I was really happy with these pulls Friday. They felt real good, and they looked good. )
    Light weight baby...! Nuttin' but a peanut
    Good stuff dude, strong assss loooong pullin'
    Lovin' the motivation
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    Quote Originally Posted by Torobestia View Post
    495-2 <-- +5lb PR
    Real happy with this. As some of you remember I did 490 a few weeks ago, and while I was happy to have hoisted such large weight comparatively I was not happy with the sloppiness of it nor how it felt. Since it was something like a 40-50lb PR I decided to stay close to the weight and try to perform it better. I was really happy with these pulls Friday. They felt real good, and they looked good. )
    Light weight baby...! Nuttin' but a peanut
    Good stuff dude, strong assss loooong pullin'
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    Quote Originally Posted by PaulBlack View Post
    Light weight baby...! Nuttin' but a peanut
    Good stuff dude, strong assss loooong pullin'
    Lovin' the motivation
    Haha yeah, the angle also makes the distance look hilariously long.

    By the way, Rob, I'm 6'3.
    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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    10/14/13

    BENCH 5/3/1

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

    BENCH, PAUSE LAST REP
    135-5 slow to warm up, 5 explosive (all subsequent reps done explosively)
    185-5
    235-5
    270-3
    300-1
    325-1+1 assisted (he got a little excited on the assist)
    300-4

    FLOOR PRESS
    265-8,7,6

    CLOSE GRIP BENCH PRESS
    235-11*

    BENT OVER BB ROWS superset BAND PULLAPARTS
    285-5x10 <-- side note, I think this is a PR by a lot
    red bands-5x20 <-- 1 count pause at contraction

    ROLLING DB EXTENSIONS superset HAMMER CURLS superset BAND FACEPULLS
    60-10,10,10,10
    60-10,10,10,10
    red bands-15,15,15,15

    *I strained my pec in some fashion here. No bruising, but it feels like someone hit it with a hammer (the affected area is the size of a half-dollar coin, or the face of a hammer) and it's sensitive to the touch. I'm thinking I might have to skip my speed bench/OHP day or at least just do the back and arm work.

    I'll post a video of the session when it's uploaded.
    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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    Keep an eye on that being a recurring issue with CGBP. I've seen in places where some people had to scrap that exercise because it kept happening. Nice session, though.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Yeah or just go to a pin set up, like 3 or 5 board pressing when using the CGBP's. You still get good tri input.
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    I have had my shair of pec strains and I am dealing with one now that just won't get right I have never had one from doing close grips though. I usually get them from trying to squeeze out heavy reps. This was the first one I ever got on a single.
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    Quote Originally Posted by herderdude View Post
    Keep an eye on that being a recurring issue with CGBP. I've seen in places where some people had to scrap that exercise because it kept happening. Nice session, though.
    Oh interesting. It's funny because a lot of guys, famous ones including Misha Koklyaev and Brandon Lilly, moved their grip in closer as they accumulated injuries on the bench in an effort to make benching more pain free.
    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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    Quote Originally Posted by herderdude View Post
    Keep an eye on that being a recurring issue with CGBP. I've seen in places where some people had to scrap that exercise because it kept happening. Nice session, though.
    Oh interesting. It's funny because a lot of guys, famous ones including Misha Koklyaev and Brandon Lilly, moved their grip in closer as they accumulated injuries on the bench in an effort to make benching more pain free.
    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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    Quote Originally Posted by PaulBlack View Post
    Yeah or just go to a pin set up, like 3 or 5 board pressing when using the CGBP's. You still get good tri input.
    True, or I could even use JM presses. I just liked the CGBP because it's similar enough to a bench that it should have really great carryover all around. Throwing on some boards shouldn't be an issue. I could even use the slingshot, which we have. That would be fun, lol.
    Quote Originally Posted by Joe_P View Post
    I have had my shair of pec strains and I am dealing with one now that just won't get right I have never had one from doing close grips though. I usually get them from trying to squeeze out heavy reps. This was the first one I ever got on a single.
    Damn, sucks to hear man. I saw that on your log. Hope you resolve it soon. I hope mine resolves soon as well.
    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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    Quote Originally Posted by Torobestia View Post

    Oh interesting. It's funny because a lot of guys, famous ones including Misha Koklyaev and Brandon Lilly, moved their grip in closer as they accumulated injuries on the bench in an effort to make benching more pain free.
    Some find they have to move closer, some find they have to move wider. I'd say I've heard of far more cases of people having to move closer, but maybe you're an exception. Love the slingshot and/or boards idea.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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