Tossing Weight With Torobestia: Powerlifting Log

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  1. 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


  2. 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
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  3. 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

  4. 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

  5. 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
    •   
       


  6. 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.

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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.

  12. 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

  13. 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

  14. 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

  15. 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.

  16. 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.

  17. 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

  18. 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.

  19. 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

  20. 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

  21. 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

  22. 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.

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

  24. 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.

  25. 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
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