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Legacyfighter: Time to Break Some Powerlifting Records

Got out of work late and the gym closes early on Saturdays... I did manage to make it in for squats, just had to shorten the rest periods some and didn't get any assistance work.

Sumo squats: 275x3,295x3,315x3, 335x3, 345x3, 355x2 ( missed my groove twice) , 335x3, 315x3

These felt a little better today. Weights are still coming up. I was finding a pretty smooth groove today, unfortunately I still missed on about 1 rep per set. I definitely need to get more consistent with it. I think I could hit 400x1 right now, but the groove would need to be just about perfect. Long way to go to get back where I was.

Videos to come.

335x3
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345x3
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355x2 after watching I feel like I should have went for 3

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Where did all the traffic in here go? Oh well, about to do some board presses. Should be fun.
 
Bench + Accessory

3 board bench: 275x3, 315x3, 335x3
Bench: 275x3 (easy), 225x14
CG Bench: 225x6,6,6
Dips: BWx10, 45x10, 90x10,10
Lateral Raise: 25x12,12,12

Had a good day in the gym. Numbers are the same as last time, but they were definitely better quality this time around. I was happy with my 225 rep set, not where I want it, but going up, plus i wasn't fresh for it.

Within the next few weeks I'm probably going to be getting a nutrition and strength coach to help me plan my diet and workouts. I know this will be advised against, but I'm attempting to serve two masters, bodybuilding and powerlifting. I know this guy well and he's a former powerlifter and current bodybuilder, hes
 
Bench + Accessory

3 board bench: 275x3, 315x3, 335x3
Bench: 275x3 (easy), 225x14
CG Bench: 225x6,6,6
Dips: BWx10, 45x10, 90x10,10
Lateral Raise: 25x12,12,12

Had a good day in the gym. Numbers are the same as last time, but they were definitely better quality this time around. I was happy with my 225 rep set, not where I want it, but going up, plus i wasn't fresh for it.

Within the next few weeks I'm probably going to be getting a nutrition and strength coach to help me plan my diet and workouts. I know this will be advised against, but I'm attempting to serve two masters, bodybuilding and powerlifting. I know this guy well and he's a former powerlifter and current bodybuilder, he's been pretty successful at both, and knows how to help others do the same. So there should be some good **** to come.
 
just letting ya know, im still following this log
 
Well thank you sir. Just saw your log. Subbing to it now.
 
nice, we loggers gotta stick together, the support truely does mean alot
 
I agree. It makes a huge difference when you know people are watching. The advice can be very beneficial as well.
 
i know, like i havent even posted videos and i have gain so much knowlege from people just reading my workout.
 
It's very helpful, especially with vids
 
Legacyfighter said:
Got out of work late and the gym closes early on Saturdays... I did manage to make it in for squats, just had to shorten the rest periods some and didn't get any assistance work.

Sumo squats: 275x3,295x3,315x3, 335x3, 345x3, 355x2 ( missed my groove twice) , 335x3, 315x3

These felt a little better today. Weights are still coming up. I was finding a pretty smooth groove today, unfortunately I still missed on about 1 rep per set. I definitely need to get more consistent with it. I think I could hit 400x1 right now, but the groove would need to be just about perfect. Long way to go to get back where I was.

Videos to come.

335x3
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345x3
Invalid Link Removed

355x2 after watching I feel like I should have went for 3

Invalid Link Removed
Click to expand...

You were shifting the weight from heel to toe, you lost your arch and form. Id add in box squats and really make technique work a priority for squats.
 
SweetLou321 said:
You were shifting the weight from heel to toe, you lost your arch and form. Id add in box squats and really make technique work a priority for squats.
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I can see the heel toe shift. I'm still working on it, but I think I'm going to just stick with Olympic squats from here on out. As far as shoes, I've got vibrams that I would normally wear, but they've gotten soaked the last two times I've gone to squat. Leaving me with only squishy ass nikes. One thing though, I don't see where I'm losing my arch. My back looked pretty tight to me, chest dropped a bit though. Am I missing something?
 
Legacyfighter said:
I can see the heel toe shift. I'm still working on it, but I think I'm going to just stick with Olympic squats from here on out. As far as shoes, I've got vibrams that I would normally wear, but they've gotten soaked the last two times I've gone to squat. Leaving me with only squishy ass nikes. One thing though, I don't see where I'm losing my arch. My back looked pretty tight to me, chest dropped a bit though. Am I missing something?
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Last set and second rep you lost it, which means its good you stopped there.
 
I don't see the loss of an arch, Lou. Squats are at 25 secs and 29 seconds, but I don't see it. But besides rolling the weight on your heels, you're kind of falling inward on your squat. I mean, your knees are collapsing and even your feet are rolling inwards. You really need to practice spreading the floor on the squat.
 
Torobestia said:
I don't see the loss of an arch, Lou. Squats are at 25 secs and 29 seconds, but I don't see it. But besides rolling the weight on your heels, you're kind of falling inward on your squat. I mean, your knees are collapsing and even your feet are rolling inwards. You really need to practice spreading the floor on the squat.
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Believe me, I was trying, lol. That's really the only cue that goes through my head. Well that and sit back... This has been an issue since I had my first knee surgery. I've git to figure out a way to correct it.
 
There's a slight rounding on the second rep, but I think a more stable base would take care of that.
 
Rodja said:
There's a slight rounding on the second rep, but I think a more stable base would take care of that.
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Agreed. My inclination would be to definitely stick with squatting wide, as you might just not be used to really having to push your legs out as with an olympic squat where your legs shooting out just becomes a mechanical necessity since your body is dropping between your legs, basically. Wide squats and wide box squats, sumo pulls would help strengthen your hip muscles. Zercher squats would be nice here if you want to really kick this issue in the face. Also unilateral work would be good to do. Realistically, though, you don't necessarily need to go crazy on unilateral movements. Just do one every workout or every other workout and continue working on your wide squat, and you will get there.
 
I may just keep working on squats in the same fashion I have been, rotating between styles. Eventually I will choose and it will probably be after I complete my max effort phase. I can't argue with any of the advice given so far though.
 
Back/ Deadlift

Conventional DL: 315x3, 365x3, 405x3 (didn't record), 405x2 ugly.
Bent over rows: 135x8, 155x8, 175x8
Pull-ups: 5x10 2 sec deadhang each rep

My back is destroyed now...I didn't get the video of 405x3, but it was a little better than the 405x2... You can see what my problem is pretty easy. My hips shoot up and my thoracic spine loses tightness, then my back rounds like a cat. If I miss a deadlift, this is pretty typical of how I miss a Deadlift. I have to figure out a way to work on this .

365x3 easy Invalid Link Removed

405x2, 405x3 didn't record... Invalid Link Removed

2nd vid wasn't too pretty, oh well. It will be better next time.
 
A1) Speed Box Squats:
Olympic Squats: 275x3, 315x3, 335x3, 355x2, 315x3, 325x3, 335x3
RDL: 185x5, 225x5, 245x5, 265x5

I had more planned out for this workout, but my quads were gone after squats. My back was still pretty fatigued from deads, so I went pretty light on RDLs. I should have been able to hit 355 for 3 on squats, but I had a bad set up, and it just didn't feel right. I should have just reracked and reset, but I was stupid and went for it instead. Next time I'll nail it. Videos to come.
 
Nice dude, i kinda perfer olympics squats myself.. they feel better
 
Advice to get you really moving along again:
Stop free squatting and pulling for awhile and focus on your posterior chain. Between the slight rounding of the lumbar and your hips shooting way up on the deads, you need to really, really hit your posterior hard 2x/week.
 
Rodja said:
Advice to get you really moving along again:
Stop free squatting and pulling for awhile and focus on your posterior chain. Between the slight rounding of the lumbar and your hips shooting way up on the deads, you need to really, really hit your posterior hard 2x/week.
Click to expand...

I'm definitely going to be hitting the posterior chain harder. GHRs, RDLs, and reverse hypers. I will continue to squat and Deadlift though. I need to work on my training split though... Recovery usually isn't an issue for me, but it is this time around.
 
Legacyfighter said:
I'm definitely going to be hitting the posterior chain harder. GHRs, RDLs, and reverse hypers. I will continue to squat and Deadlift though. I need to work on my training split though... Recovery usually isn't an issue for me, but it is this time around.
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My reasoning is that you're going to continue to hammer in the same movement patterns, which may negate the work you've put in on strengthening the posterior. Low box squats and suspended GM would be your best bets for ME movements for at least a month and even longer if you have access to specialty bars (e.g. cambered, safety-squat).
 
Rodja said:
My reasoning is that you're going to continue to hammer in the same movement patterns, which may negate the work you've put in on strengthening the posterior. Low box squats and suspended GM would be your best bets for ME movements for at least a month and even longer if you have access to specialty bars (e.g. cambered, safety-squat).
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I've got the specialty bars and racks to do suspended good mornings and such. I'm of the sheiko style camp though... You want to get better at a lift, train it more often. Idk though, maybe you're right. I just feel like my firing patterns are decent and that its weakness causing them to screw up. Maybe I'll increase the volume at slightly lower intensities to ingrain good motor patterns.
 
Legacyfighter said:
I've got the specialty bars and racks to do suspended good mornings and such. I'm of the sheiko style camp though... You want to get better at a lift, train it more often. Idk though, maybe you're right. I just feel like my firing patterns are decent and that its weakness causing them to screw up. Maybe I'll increase the volume at slightly lower intensities to ingrain good motor patterns.
Click to expand...

Sheiko is very much about movement patterns, which are trained at a more modest intensity compared to conjugate training. With your current template, you're at the higher end of the >90% spectrum and that is not common in most Sheiko templates. At the present time, your movement patterns show muscular imbalances that need to be addressed. IMO, being a technician is the most important thing and keeping that in mind throughout training should be objective #1. A 1RM will never look pretty, so it is unfair to judge the technique of a given lift at 100%, but that is not what is present at this moment (e.g. the 405 DL).
 
Rodja said:
Sheiko is very much about movement patterns, which are trained at a more modest intensity compared to conjugate training. With your current template, you're at the higher end of the >90% spectrum and that is not common in most Sheiko templates. At the present time, your movement patterns show muscular imbalances that need to be addressed. IMO, being a technician is the most important thing and keeping that in mind throughout training should be objective #1. A 1RM will never look pretty, so it is unfair to judge the technique of a given lift at 100%, but that is not what is present at this moment (e.g. the 405 DL).
Click to expand...

That's why my intentions were to continue to do the main lifts, with better choice of assistance lifts.

However, I was thinking back to the times when I've made the biggest advances in strength and physique, one was following a DC template and the other was when I was working out twice per day 6 days per week. I don't have time for twice per day lifting, so I'm going with DC for a bit.
 
Id follow rodjas advice. My squat was like yours when I started. After dedicated below parallel box squats I moved my squat up 100lbs and my form was much, much better. Also Speed Pulls, heavy rows, and gms fixed a good portion of my dl issues.
 
Bench: 245x12,4,2 18 RP
DB shoulder press: 60sx 15,5,2 22RP
Lateral Raise: 15s x 25RP
Dips: 90x10,4,2 16RP
Rack Chins: 45, 11,5,4 19RP
Bent Over Rows: 185x7,3,2 12RP

Very good session today. Actually set a recent PR on bench. Last time I tried 245, I only got it for 8. This time I got it for 12 with slow negatives. Everything today was a 2-3 second negatives. There was a very short period of time between DB shoulder press and lateral raises, hence the very low numbers. I made sure to spend 2 seconds between each rep in a dead hang during rack chins. Started getting a really nice contraction during the first rest pause and kept it through the rest of the set. I used the DC stretches after every body part. I had forgotten how painful the one for chest is. Oh it hurts so good. Again, good session, and looking forward to the next workout.
 
how much was it bro?
 
benmayro said:
how much was it bro?
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Edited the previous post for the answer to your question.
 
thats extremely impressive!! nothing is better than a good weight with great from... just a side story, i spotted a guy today doing reverse grip bench with 290lbs 3 sets 13 11 7, is that impressive or what
 
That's insane. 290 for13 on reg bench is a lot of weight, let alone reverse bench. He has to be a 400 + bencher.
 
DC Day 2

Alt DB Curls: 50x8,5,3 16RP
Reverse BB curls: 65x11 SS
BB calf raise: 135x10 DC style
GHR: 45x8,25x5,BWx5 Drop Set
High Bar Olympic Squat: 335x6 (wraps, loose)
widowmaker: 245x20

Had a really good pump going today. Contractions felt really good. I was strong on everything. Calves were intentionally light, but still extremely painful. Legs were actually a little sore before working out, specifically quads. GHR felt great, very strong and my hammies felt like they wanted to rip when I was done. Squats will go up next time, Fo sho
 
I dont do lifts with that type of namee.. its like bad juju to me
 
benmayro said:
I dont do lifts with that type of namee.. its like bad juju to me
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Lol, I like the way you think. Unfortunately its just a 20 rep squat, nothing too exciting, but definitely nauseating.
 
i dont get way people do skull crushers with 100 over their head.. one ill time wrist going out.. gone no more, goodbye close coffin
 
benmayro said:
i dont get way people do skull crushers with 100 over their head.. one ill time wrist going out.. gone no more, goodbye close coffin
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That's why they're called SKULLCRUSHERS, not BOUNCE OFF YOUR GRILL AND LEAVE A PRETTY CORPSE-ERS!

:D
 
Swanson52 said:
That's why they're called SKULLCRUSHERS, not BOUNCE OFF YOUR GRILL AND LEAVE A PRETTY CORPSE-ERS!

:D
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Thats so weird, exactly what i call themm :)!!
 
Random, one if my buddies does skull crushers with 225 for 8-10 reps. It's nuts.
 
i will never do that, especially with that type of weight
 
Super quick workout today. Had about 25 minutes from start to finish.

Db Bench: 90x15,5,3 23RP
Military: 135x8,3,2 13RP no rest then..
Lateral raise: 20sx12 SS
Skull Crushers: 75x12,8,6 26RP
ISO rows: 90x12,7,4 23RP
Pull-ups: BWx 8,5,3 16RP

So numbers look fairly weak today, but the slow negatives make this workout a lot tougher than it appears on paper. The very short rest periods made it that much worse. By the time pull-ups rolled around it was the pump that slowed me down. Solid workout over all. I think these numbers will be destroyed next time around.
 
Been really lazy the last few days. Enjoying my lack of hours at work, only 40 hours this week instead of 80-100 so I've been treating it like a vacation. Things will get serious in the weight room and in the kitchen in a few days. My coach will be taking over, so things will be very structured. I'll post pics and highlights from workouts.
 
Upper push:

Bench: 245x8,255x8, 265x10
Incline DB Bench: 75x8,80x8, 85x8
OH BB Tri Ext: 75x10,10,10

Was using a 2-3 sec negative on everything today. Felt really good, and really strong. My weights are finally back up on bench. I used short rest periods on everything today and had an awesome pump by the end. Excited to get started with my coach in a few days. He gave me permission to eat everything I can for the next few days. I'm eating all the junk food in the entire house over the next 3 days.
 
No time for a real update, but I did get a recent squat PR today.

Olympic squat: 355x7
 
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