Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Jim's Powerlifting Training

jimbuick said:
Ed Coan putting on a seminar in April right around the corner from me.



$160 per ticket seems a little steep, but its Ed Coan. Trying to get the wife on board and go, assuming we can afford it. Looks like its 2 weeks after my meet.
Click to expand...

It was about that price when he put on a seminar in San Antonio.
 
Speed Bench


Competition Bench: 155 x 3 x 9 (against reds)

Invalid Link Removed

CG Bench: 175 x 4 x 4 (against green)

a1. DB Low Inc. Bench: 70 x 6 x 3, 70 x 9
a2. Chins: BW x 10, 8, 7, --
a3. Rear Delt Pullapart: --, --, --, red x 44


Done. Great session today, moved quick, sweat a ton, and got a lot of good work in.
 
On speed bench, what %-ish are you using?
 
RegisterJr said:
On speed bench, what %-ish are you using?
Click to expand...

This is about 65% of my opener, plus bands.


A little higher than prescribed by the BoM, but based on others experience raw lifters percentages need to be a little higher for speed work.


I usually go by film and use something between 60-70% depending on speed. For this 3 week wave I will be increasing the plate weight each week.
 
Is it single or double looped bands? Trying to get an idea for my secondary bench day on how I should start.
 
RegisterJr said:
Is it single or double looped bands? Trying to get an idea for my secondary bench day on how I should start.
Click to expand...

For me they are just single looped, but they are run from the first peg, under the second, and then up to the bar.


If I were to put them off of a single peg, I would double them and lower the straight weight.
 
Try this one Thomas: go with the weight that moves like an empty bar, with the caveat that you're pushing maximally each rep. That's BoM speed work. Then add a little bar weight, Maybe a ten on each side, or a ten and a five. That's a good number for raw.

You especially don't need to go as light when you're beginning to use speed work or don't have a huge raw bench. You need to attune to the intent of speed day and let yourself get used to it. Kind of a transition into pure speed (it actually is still classified as strength/speed). I'm of the belief that pure speed can benefit raw (not as much as it does gear, obviously), but it happens over a very big timeline. Measured in months rather than weeks. But the intent must be learned first.
 
To share some perspective, I try to listen to more moderate music on my normal or heavy bench days, but for a speed session I usually play very aggressive music and bring absolutely as much intensity as I can. It's as intense an environment for me almost as a warmup pit at a meet.

It sounds counterintuitive when the bar has 135 on it, but if you aren't pushing as violently as you can under control you're probably wasting your time.
 
herderdude said:
Try this one Thomas: go with the weight that moves like an empty bar, with the caveat that you're pushing maximally each rep. That's BoM speed work. Then add a little bar weight, Maybe a ten on each side, or a ten and a five. That's a good number for raw.

You especially don't need to go as light when you're beginning to use speed work or don't have a huge raw bench. You need to attune to the intent of speed day and let yourself get used to it. Kind of a transition into pure speed (it actually is still classified as strength/speed). I'm of the belief that pure speed can benefit raw (not as much as it does gear, obviously), but it happens over a very big timeline. Measured in months rather than weeks. But the intent must be learned first.
Click to expand...

This is with or without bands?
 
Squats:

Oly Squat: 345 x 1

335: Invalid Link Removed

345: Invalid Link Removed
Drop 10%: 310 x 3 x 2

Invalid Link Removed

GHR: BW x 15, 14, 10

Rollout (unassisted): BW x 7


Good day. Squats felt good, and oly squats are notoriously weak for me. Would've gone heavier but had two issues with 345, and even failed the first rep.


Hit the side of the gun rack (for the Barbell) at the bottom and it threw me off and had to dump it.


Second set I got too far forward onto my toes and had to right myself to finish the lift.


Felt easier than it looked though, and if I didn't have any problems I would've gone heavier probably.
 
1. You listen to jams.
2. Fix that going onto your toes shît. You had that weight no problem otherwise.
3. I used to hit the side plate holders on the faux power rack at LA fitness. Talk about getting pissed off when in a 5/3/1 AMRAP.

Good stuff man. 6 weeks out.
 
If you're going onto toes your back isn't tight enough or core isn't packed well enough, or you aren't cueing to drive the upper back into the barbell out of the hole. Easy fixes, you know what to do.
 
Hyde said:
If you're going onto toes your back isn't tight enough or core isn't packed well enough, or you aren't cueing to drive the upper back into the barbell out of the hole. Easy fixes, you know what to do.
Click to expand...

I wasn't throwing my back into the bar hard enough.

That's how I righted it during the lift was by throwing my chest back into the bar, I just didn't do it out of the hole.
 
jswain34 said:
1. You listen to jams.
2. Fix that going onto your toes shît. You had that weight no problem otherwise.
3. I used to hit the side plate holders on the faux power rack at LA fitness. Talk about getting pissed off when in a 5/3/1 AMRAP.

Good stuff man. 6 weeks out.
Click to expand...

I've actually never had that problem before. Hoping it stays that way, and that today was a one time deal.

Yeah, it felt great too. Until I started coming up and the left side hit the rack. Dumping weight is not something I like to do.


Bleh. The sets of 3 felt good though. Hard as ****, but good.
 
ME Bench

Close Grip: 245 x 1 (PR), 250 x F
Drop 10%: 220 x 3 x 3

Last set was the best. Wasn't incredibly consistent with my groove today, probably why I missed 250 :/

Still hit a PR though, and I'll take that W.

KB Row: 53 x 15 x 2

Big pump in the lat.

a1. Pushup: BW x 27, 20
a2. Pullapart: Red x 20 x 2


The burn is real.
 
Thanks guys.


Feeling good about it, even if I didn't hit the 250.

Also, got an update about the gym and it should arrive at the shipping hub on Friday. The crate is too large to deliver with a lift gate so I have to rent a truck and pick it up.


But, assuming I can work fast enough, I hope to have it all set up Friday night.
 
Also, pretty sure the 345 is a PR for Olympic squats.


Oly squatting is typically a very weak movement for me, I think my best ever (before recently) was 315 and that was when I was competition squatting 400.
 
And the wife has been making some serious progress too.


Hit a 190 oly squat (which matches a competition best, and is higher than any gym squat ever) and today had a 145 CG Bench (~10# over competition best bench)
 
Nice job both of you. Looking forward to seeing your new setup.
 
Awesome progress so far Jim, as well as the wife! A she doing the same meet as you?
 
Putting everything together still. Got the equipment together earlier today and now I'm putting all of the weights back in and making final adjustments before bolting the rack down.


Minor setback: he forgot to ship the j-cups out with everything (along with a few other things). So I'm going to be getting a little creative until I get those in lol.
 
Jesus, that was a lot of work and rearranging, and more work.


Will take some pictures of the final product tomorrow, still have some minor things left to do.


Everything looks great and feels solid though, and I'm very pleased with the final outcome so far.


What didn't make the trip over: J-cups, safeties (he already noticed these and shipped them Thursday), landmine, locking pin for belt squat, pin for Pulldown stack, and band pegs.


But he's getting it all together this weekend, and it should ship early next week (hopefully).

Until then, I'll still be able to make stuff work by doing various suspended exercises (suspended GMs and presses on ME days)
 
Should've had a setup party.

Lots of beer and assembling, then clean-to-squat maxes with no safeties.
 
Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed
 
That's badass man. You'll have to let me know how you like the belt squats. You ever used a belt squat machine before?
 
jswain34 said:
That's badass man. You'll have to let me know how you like the belt squats. You ever used a belt squat machine before?
Click to expand...

I haven't, I played around with it some today though and they felt good.


It's hard though, that's only 180 on it and it was tough.
 
Nice setup Jim!
 
Thanks all!

More than happy with the way everything turned out. Will be even better when everything else turns up too lol.




And also, did Admin just join in on my log?! :D
 
You must log in or register to reply here.
Back
Top