It's that no more ice cream whoosh! LMAO!
I honestly feel much better at 195 than even 200. less puffy in the face etc, clothes fit mildly better. But I'm trying not to kill myself in that regard since my deadlift goal is still more important than the scale.It's that no more ice cream whoosh! LMAO!
thank you, that is really encouraging to hear! I was telling my lifting buddy sorta the same thing. now days a bad day is still what once upon a time was a PR so its good to know I can walk into the gym any day of the week with a 435-450DL and build (hopefully intelligently) to that almighty 500lb+Your deads are at least staying consistent and close to the top numbers so that is a big positive. Probably the one thing I learned this year is average strength is way more important than top strength. If your average strength is going up then means when you do peak your top strength should be a lot better off. Hope that makes sense.
probably some truth to that lol. I do feel like the training protocol and frequency (aside from travel) seems to be nailing great progress for me, so additional calories no doubt would push me over quickly. I'm letting myself eat more in the effort of gaining strength but I'm just the tiniest bit cautious there that I don't OVER do it. plus my wife now on this keto kick so we combined are drinking less, which doesn't sound bad, except it leads to less calories both in liquid form, and in snack form. so while that's helping me stay a tiny bit leaner, it means i'm going to have to make a bigger push on solid food nutrition to increase calories intentionally. .....Haven’t you heard? Tubs of ice cream increases your deadlift, so there lies the secret.
easily lol means I can add more rice, or even an actual sugar based dressing or something lolLMAO you probably drank and snacked more than that.
Look man, there are obese people living on every street in America. If they figured out how to over-consume calories, so can you!easily lol means I can add more rice, or even an actual sugar based dressing or something lol
Look man, there are obese people living on every street in America. If they figured out how to over-consume calories, so can you!
He put up 140 raw and 155 in the sling shot. The 155 isn't a PR but I think he had 165 in him. He logs his workouts exactly like I do, except posts them to notepad on his phone instead of here like me of course. He has a lot more in him for sure, similar to his dad he hasn't learned how to reach to his true potential. But his leg press is pushing 500lbsNice, what was his PR?
Awesome so over the big wheel! How low on the ribs was it? With a decent arch my bar path doesnt ever touch my chest, it is at the bottom of sternum under my pecs.He put up 140 raw and 155 in the sling shot. The 155 isn't a PR but I think he had 165 in him. He logs his workouts exactly like I do, except posts them to notepad on his phone instead of here like me of course. He has a lot more in him for sure, similar to his dad he hasn't learned how to reach to his true potential. But his leg press is pushing 500lbs
I will say that after almost a year of very irregular lifting with him, and using my slingshot a lot, his form is looking much better. it takes time for a kid to learn these things but at 140 he wasn't flaring his elbows at all, wrists looked locked pretty well. aside from bringing the bar path a little low on the ribcage it looked like a really good rep for him. I think the slingshot has helped him develop form much better than I was at that age.
That’s great….him working out with you and learning proper form from his Dad will help him so much as he progresses. You’ll be able to help him not develop bad habits.He put up 140 raw and 155 in the sling shot. The 155 isn't a PR but I think he had 165 in him. He logs his workouts exactly like I do, except posts them to notepad on his phone instead of here like me of course. He has a lot more in him for sure, similar to his dad he hasn't learned how to reach to his true potential. But his leg press is pushing 500lbs
I will say that after almost a year of very irregular lifting with him, and using my slingshot a lot, his form is looking much better. it takes time for a kid to learn these things but at 140 he wasn't flaring his elbows at all, wrists looked locked pretty well. aside from bringing the bar path a little low on the ribcage it looked like a really good rep for him. I think the slingshot has helped him develop form much better than I was at that age.
his upper body form is developing well but we don't have the lower body portion of the bench dialed in yet so he's giving up a lot of leg drive. I tend to go to sternum too while arching as much as I can (which is very very little to be honest). lately I've been trying to play with a bar path that is a little higher towards the pecks just to explore differences in movement efficiencies and explosiveness but generally my bar path is pretty low, his is down close the sternum right now on a lot of reps too but I don't think it should be or needs to be on him with no arch, he might be mimicking me on accident lol.Awesome so over the big wheel! How low on the ribs was it? With a decent arch my bar path doesnt ever touch my chest, it is at the bottom of sternum under my pecs.
I don't recall...have you got 300 on bench press pr yet?Sunday bro sesh with my boy.
Warm up
DB inclines
DB curls
Decline press
Bench
10 x 135
5 x 185
3 x 225
1 x 265, 285
Sling shot
2 x 300
1 x 315
Raw
8 x 230
15 x 190
20 x 135 (wide grip, no wraps)
Short session unfortunately but we hit some important metrics and the boy had a bench PR today.
yes sir, right before the labor day holidayI don't recall...have you got 300 on bench press pr yet?
I think seeing that I didn't take rack pulls over my conventional is evidence it was prudent to hang low for today. Still came up 20lbs from last week, only ten lbs off my current strength cycle and felt better at 455 than 435. Maybe.... Maybe I could have gone higher but my buddy was trashed at 455 with me.Ugh just seeing rack deads after last week is like Damn it! I am still a bit bound up from them. Going to have to use the pendulum squat tomorrow more than likely instead of a regular back squat. I will still get stellar work in though! Just have to see what I can do. It is improving every day so tomorrow may not be too bad.
Yeah, if you thought a 5lb PR might mess you up more than benefit you then that was the right move. Sometimes it's hard not to just take the bait and that is where the risk comes in.
The goblet squats I threw in as an extra for fun accessory hit me more than anything! LolUgh just seeing rack deads after last week is like Damn it! I am still a bit bound up from them. Going to have to use the pendulum squat tomorrow more than likely instead of a regular back squat. I will still get stellar work in though! Just have to see what I can do. It is improving every day so tomorrow may not be too bad.
Yeah, if you thought a 5lb PR might mess you up more than benefit you then that was the right move. Sometimes it's hard not to just take the bait and that is where the risk comes in.
Man still pulling some good numbers man! Every time I catch up on your log I’m like I need to get a slingshot to try out and then I never doThe goblet squats I threw in as an extra for fun accessory hit me more than anything! Lol
They weren't true goblets it was double DB in front rack clean position.
So I db curled 45s for 8, then racked and squated them for 8.
You definitely got some good deadlift numbers at 196 lbs BW. I’ve just started following your log, so I haven’t caught up, but are you planning on a powerlifting comp. in the future? I knew you had competed a lot in CrossFit, but wasn’t sure if you were training for a competition in powerlifting.Deads
10 x 135, 185
1 x 225, 275, 325, 375, 415, 455
Rack pulls (high shin below knee)
1 x 405, 445
RDLs
5 x 225, 275, 315
DB curls
4 sets x 8-12
Superset with
Goblet squats (same dbs)
Preacher curls
4 sets past failure
Buddy and I helping each other work a few reps fast failure.
Notes
I think I had more in me but felt a twinge mid gut where my belt buckle is and didn't want to tempt fate. Still pushed my big numbers.
I was doing deads back in 2014. Felt a weird tweak or twinge in my abdomen. Put my hand on my stomach and my “innie” was now an “outtie”. Asked my mother and I was a colicky baby, cried a lot and had an umbilical hernia. Late 70’s solution was medical tape and a dime. Lmao. I could pop it back in and I was fine until I overexerted myself again. This went on for months, went to dr and he explained that WHEN it goes I could unzip my fascia to my sternum. But it was still classified as an elective surgery. I felt it was more like a ticking time bomb. Got it taken care of w sutures no meshDeads
10 x 135, 185
1 x 225, 275, 325, 375, 415, 455
Rack pulls (high shin below knee)
1 x 405, 445
RDLs
5 x 225, 275, 315
DB curls
4 sets x 8-12
Superset with
Goblet squats (same dbs)
Preacher curls
4 sets past failure
Buddy and I helping each other work a few reps fast failure.
Notes
I think I had more in me but felt a twinge mid gut where my belt buckle is and didn't want to tempt fate. Still pushed my big numbers.
do it man, it's a blast! I still have to force myself to hit my raw numbers before I "play" but I do feel like holding 315lb+ regularly with the slingshot gives me greater stability and confidence when I'm pushing 290-300 raw. 280 used to feel really heavy and unstable. now days 300lbs feels comfortable from a stabilizer standpoint. doesn't mean I'll always hit it, just that it feels very stable.Man still pulling some good numbers man! Every time I catch up on your log I’m like I need to get a slingshot to try out and then I never do
I don't think so, I think generally speaking my competing days are behind me. I just lift cause I love it and I love looking big lol. Wife and I were watching I think "live to be 100" on netflix and they talked about how these people exercise and lift weights and I just laughed... I was like, wow I don't remember the last time I contemplated going to the gym for health haha I just do it cause I love it.are you planning on a powerlifting comp. in the future? I knew you had competed a lot in CrossFit, but wasn’t sure if you were training for a competition in powerlifting.
mine was about 2" above the belly button, I think it was just how my belt rubbed on me, generally I just block these ideas out of my head and don't even worry about it cause if it happens... it happens. no sense in dealing with something that hasn't happened lolFelt a weird tweak or twinge in my abdomen. Put my hand on my stomach and my “innie” was now an “outtie”.
my old coach had a double and got the mesh. he said once he recovered he was better than ever and set some squat/deadlift PRs....But it was still classified as an elective surgery. I felt it was more like a ticking time bomb. Got it taken care of w sutures no mesh
I use to see a Dentist at the gym who wore a weight belt w a block of wood/ strapping between him and the belt. He had a hernia and told me he would never get the surgery unless it “unzips”. Crazy conceptdo it man, it's a blast! I still have to force myself to hit my raw numbers before I "play" but I do feel like holding 315lb+ regularly with the slingshot gives me greater stability and confidence when I'm pushing 290-300 raw. 280 used to feel really heavy and unstable. now days 300lbs feels comfortable from a stabilizer standpoint. doesn't mean I'll always hit it, just that it feels very stable.
I don't think so, I think generally speaking my competing days are behind me. I just lift cause I love it and I love looking big lol. Wife and I were watching I think "live to be 100" on netflix and they talked about how these people exercise and lift weights and I just laughed... I was like, wow I don't remember the last time I contemplated going to the gym for health haha I just do it cause I love it.
honestly though when I'm out of the gym for a prolonged period I do feel like a POS. When my arms feel a certain way not filling out my sleeves, my legs don't fill out the slacks, my chest or shoulders aren't popping. There is a certain addiction to feeling fit, even if "fitness" isn't the #1 reason/goal
mine was about 2" above the belly button, I think it was just how my belt rubbed on me, generally I just block these ideas out of my head and don't even worry about it cause if it happens... it happens. no sense in dealing with something that hasn't happened lol
my old coach had a double and got the mesh. he said once he recovered he was better than ever and set some squat/deadlift PRs....
Some killer numbers man! I haven’t benched over 200 since I tore tricep in July. 5x195 this week. I’m like Ricky Bobby. I need to learn to lift w the FearBench
2 x 15 x 95
5 x 135, 185
1 x 215, 235, 255, 275, 290, 295
Slingshot
1 x 315, 325, 335 (missed PR effort)
(315 was super fast)
Raw
7 x 240
2 x 5 x 205 (paused)
Laterals
4 x 12
Superset with hammer strength dips
3 sets
Wish I had another hour to kill in here! Way too short
No, I was gassed. I can't even really call that one assisted. We got it up together but I definitely failed the rep and he took more than a fingers effort spotting meSo did you miss the 335, or you mean you should have kept it raw to PR that today?
thanks man. it was about 2-3 hrs ago and now my abs and legs feel shot LOL. my abs haven't been worked this good in a while.That looks like a heck of a session to me.
My first thought was, why did you only do a top single but no actual back off volume on squats?
no worries you don't offend me at all, I always appreciate a good blunt constructive observation. historically any week I pulled 400+ i was trashed for about 2 weeks. But my volume was crazy high back then. Now days I can pull 425+ any time I want basically. So I'm trying to treat my hard monday pulls as a full intensity day and my second pull day of the week as something that is constructive and stimulating without annihilating. When real life doesn't get in the way, I love to deadlift on:That’s all meant to be constructive btw & to piggyback off your reflection. It did mirror my impression is all. It was still good work!
I agree. some of this is balancing lifting with my buddy. when we do speed / banded bench we throw on say one plate, then the bands. he runs his 3 reps at 135, I throw 10s on and run my 3 reps at 155 etc. we should have done the same thing with deads. at set 3 I did suggest adding weight cause it seemed to light but my workouts really crush him already. Yes he has about a 500lb squat (445 yesterday was FAST), but I have him beat on bench and deads by a small margin, and conditioning by a WIDE margin. so I sorta balance my own training needs with his training capabilities because all in all I do lift better when I train with him vs alone 9 times out of 10. (except on legit bro sessions. if I have time for a 90+ minute session I am more effective alone with my earbuds)And the deads did look a tad light as well, based on your current max strength, so maybe try 245 next time you do those?
Just take the extra 10-30 seconds to put your right weight on. You all feed well off of each other and it sounds like he would actually likely appreciate the extra rest. No reason to do something less than you need to for YOUR training. I lifted with my wife for years and we went from 135-185 to 400 and 500+ every set. Just take the time, it is worth it.I agree. some of this is balancing lifting with my buddy. when we do speed / banded bench we throw on say one plate, then the bands. he runs his 3 reps at 135, I throw 10s on and run my 3 reps at 155 etc. we should have done the same thing with deads. at set 3 I did suggest adding weight cause it seemed to light but my workouts really crush him already. Yes he has about a 500lb squat (445 yesterday was FAST), but I have him beat on bench and deads by a small margin, and conditioning by a WIDE margin. so I sorta balance my own training needs with his training capabilities because all in all I do lift better when I train with him vs alone 9 times out of 10. (except on legit bro sessions. if I have time for a 90+ minute session I am more effective alone with my earbuds)
If you have a partner, make their ass change weights with you. Every set, you each take a 10 off or on. No biggie. My wife does this with her deadlift partner all the time. Set ends, weight changes, lift, repeat.I agree. some of this is balancing lifting with my buddy. when we do speed / banded bench we throw on say one plate, then the bands. he runs his 3 reps at 135, I throw 10s on and run my 3 reps at 155 etc. we should have done the same thing with deads. at set 3 I did suggest adding weight cause it seemed to light but my workouts really crush him already. Yes he has about a 500lb squat (445 yesterday was FAST), but I have him beat on bench and deads by a small margin, and conditioning by a WIDE margin. so I sorta balance my own training needs with his training capabilities because all in all I do lift better when I train with him vs alone 9 times out of 10. (except on legit bro sessions. if I have time for a 90+ minute session I am more effective alone with my earbuds)
That's what I used to do but I found that 2 sessions a week on squats or 2 sessions a week on deads always seemed to have better carry over for me vs 1 hard session each. I'm still toying with it a bit, I had contemplated following my ME deadlift day with front squats, and my ME squat day with pulls accessories.Also, and Hyde can clear this up more than me since he is a powerlifter, but I am not sure that deadlifts should be treated quite the same as bench or squats as far as twice a week training. They tend to be harder on the CNS, and lower back recovery seems to take a little longer after them than squats. I am not so sure you need to hit them twice a week. You could easily slide in a low bar squatting session as part of your hypertrophy training which would allow you to keep squats while also increasing the posterior chain recruitment over what high bars allow but less than a second dead lifting session. Of course I could be way off base.
generally speaking that's what we do now, throw 315 on for him, strip to 275 for me. throw 405 on for him, strip to 315 for me. On bench we do the same, but reverse. Throw 225 on for him, 265 for me. 255 for him, 285 for me etc. The only place we stay pretty close is deadlifts but his grip gives out usually around 440 so I'll typically take one set beyond him, then we drop back to the same RDLs and deficits (typically)No reason to do something less than you need to for YOUR training. I lifted with my wife for years and we went from 135-185 to 400 and 500+ every set. Just take the time, it is worth it.
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