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napalm: slow and (hopefully) steady...

7/19 DL

warmup
a whole bunch of static stretching
135x2x5
185x2x5
225x2x5

work
275x5x3

more rare footage of napalm deadlifting:
[video=youtube;0dpIsfbVe2M]http://www.youtube.com/watch?v=0dpIsfbVe2M[/video]

assistance
185x3x5

thoughts:
today was a tough one. i can't remember the last time i did 60 reps, even though the last 15 were kinda light. and it was like 85 degrees in my gym. the hamstring feels great, i'm happy with the way it's going so far. the last work set i felt was a little loose, right side of the bar came up way faster on a couple reps. the first work set was w/o straps just to start getting used to it again. no issues w my brachialis either. i'm really glad i got that injection, it hasn't felt this good in prolly 8 months. i was a little worried the first rep w no straps, but it was fine. i think i'm right on track for 400-425 in a relatively short period of time.

and i got $200 contributed today, a hundo was from my ma though!
 
Now's the time to get in volume, man! Hone in that form and build muscle in all the right places. That's a good sesh by my estimation.
 
herderdude said:
Now's the time to get in volume, man! Hone in that form and build muscle in all the right places. That's a good sesh by my estimation.
Click to expand...

I don't know about a lot of volume, I don't want to tweak the hammy. I think I'll just add 10
lbs/week for a while. The object is not to get hurt...
 
7/22 squats 75/85/95% of a 342 TM

warmup
agile 8, rolled it bands and adductors
blah blah up to 225x2x5

work
260x5
295x3
325x1, here it is:
[video=youtube;9AKHvJOzhc0]http://www.youtube.com/watch?v=9AKHvJOzhc0[/video]

assistance
275x5x3

thoughts:
having a little trouble w depth the last couple weeks. it's because of the box. i think i'm taking it out of the rotation. if you look at the vid, i sit back and get ready to blast, realize i'm not deep enough, and go down some more :( the 325 was easy enough, no problems there but i gotta start working on depth a little. i actually taped my 295x3, but i thought 2/3 were high. the 275x3x5 was just for some more work. i'm not sure if i've done 15 reps w 275 before.

good day, on track for 414...
 
haha I saw that! I'm thinking "come onnnnn a little more!" and then you did. You got it man. 4 wheels is in the extremely near future
 
Sean1332 said:
haha I saw that! I'm thinking "come onnnnn a little more!" and then you did. You got it man. 4 wheels is in the extremely near future
Click to expand...

lol, i looked at it at the gym like 3 times, stopped it at the bottom to make sure...if i thought it was high, i was gonna give it another go...
 
I've now raised 11% of the $ to get to worlds. The weird thing is, I don't know 4 of the 5 contributors I've had...
 
7/24 db flat bench

Warmup
50 internal/external rotations
Db bench
30x3x10
40x10

Work
65x5x6

Face pulls
100 total w75

Thoughts:
Quick session today, not much to report. I was thinking today I might alternate between bb and db flat bench but after today I'm not sure. L arm weakness related to my stupid fcking brachialis showed its ugly head today, but didn't last week on the bb bench. Not sure what's going on there.
We'll see how it feels next week w the bb...
 
Shyt that was easy peezy my man! You got 350 in you for sure. Next stop 405

Don't think I forgot about my donation old man. Just waiting til the first...
 
PalmFist said:
Shyt that was easy peezy my man! You got 350 in you for sure. Next stop 405

Don't think I forgot about my donation old man. Just waiting til the first...
Click to expand...

Lol, thanks. Right now I better have 386 in me - 11 more than nats. I'm shooting for 410-415 at worlds...
 
Reading N.O.V. powerlifting in 531 for PL for the 123,997,115th time, it gives me a stiffy every time...
 
7/29 squats - deload week

warm up blah blah blah

275x5x3 - 71% of 382

thoughts:
no vid today, didnt feel the need. today was work on depth day. i moved my feet in a bit and really tried to hit bottom and get a bounce out of the hole - instead of reaching for it. i think i pulled it off most of the time (insert quote edit here). legs are kinda fried - got off the couch yesterday and rode 17 miles on the mountain bike - cardio of this type is really over rated. the prowler is much more efficient. i did dl on friday, 285x5x3. here's a vid w no straps:

[video=youtube;OU4RpGz6bY8]http://www.youtube.com/watch?v=OU4RpGz6bY8[/video]

dl is coming along, i think i gotta get my shoulders more behind the bar w no straps though...
 
I used your video to show the wifey good positioning.

Solid work brochacho :thumbsup:
 
What do you guys think about this: worlds are ~12 weeks away, maybe work in wendlers strength challenge laid out in beyond 531?

Too much before a big meet or not?
 
napalm said:
What do you guys think about this: worlds are ~12 weeks away, maybe work in wendlers strength challenge laid out in beyond 531?

Too much before a big meet or not?
Click to expand...

I think it'd be good. I was contemplating doing it as well.

3x3+ and single at T1RM or Joker sets
3x5 No AMRAP, No singles
5/3/1+ and single at T1M or Joker sets

Then proceed to pulling your T1RM for AMRAP (forgot where I saw that written)

That's it right? Gotta open it up and read it again
 
Wk 1: hard 3x3 w a heavy single at TM

Wk 2: medium 3x5 , just required reps

Wk 3: hard 531 plus heavy single

Wk 4: easy 3x5 deload

Obv, more to it than that, but he lays it out pretty simply in the book.

It has def caught my eye, I think I can handle the singles, I'm wondering how much on top of the scheduled increases I would gain?
 
You'd most definetly gain a lot more than the scheduled increase as you'll be more adapt to the heavier percentages.

I say go for it.
 
Sean1332 said:
You'd most definetly gain a lot more than the scheduled increase as you'll be more adapt to the heavier percentages.

I say go for it.
Click to expand...

After thinking a bit more, I like to know what my opener/2nd/3rd is going to be a month or so out. I'd have to do an abbreviated version.

Sean, read it later and let me know what you think. Starts on p 88...
 
7/31 flat bench

Warm up
Internal/external rotations 50 total
Bar x 2 x 10
95x2x5
115x2x5
135x2x5

Work
190x5x3, I had a vid, but it was crappy

Assistance
Cgbp 115x3x6

Facepulls

100 total w 75

Thoughts:
Nice slow eccentric, pause, then press for the reps today. I have no idea how my shoulders will feel tomorrow, but whatever. Actually, the cgbp's hurt my shoulder more than the flat bench.

I think I'm on track for 235-240 by the end of October...
 
That's basically what my bench protocol had been.

Solid work man. Steady gains to avoid getting that shoulder aggravated.
 
8/2 deadlift

warm up
bunch of static stretching and some rdl's w the bar
135x2x5
185x2x5
225x2x5

work
295x4x3, here's the last set w no straps:
[video=youtube;M59ydJgRv70]http://www.youtube.com/watch?v=M59ydJgRv70[/video]

assistance:
mowed the lawn...about 5 fcking inches of it

thoughts
well, today was the first time i feel like it took any effort w my work sets, i don't know if it''s because i was hungry or what, but it felt a bit heavier than the 285 last week. i was a little gassed at the end, about 2 minutes between sets. got in the gym, did my sh.it and left.

i think i should prolly start programming the dl rather than just add 10 lbs a week. the big question is what would i plug in as my 1rm? i'm pretty sure i could have gotten 6-7 w my first set w the 295, and w wendler's formula that would put me around 353 or so. what do you guys think? also, how do my hips look coming off the floor? i think i may be a tad quick w the hips.

<----chinese food...
 
Hips looked good man. May work on keeping your lower back flat tho (bad angle to tell tho so it may be) Weight went up quick

Hmmm T1RM...
 
Training max is supposed to be whatever you can get on any given day so I say test it and roll with it. The programming pick up any slack by design in short order.
 
Don't want to tweak the ham, though. Make a little bit bigger jump and go with it? Slow and steady says I.
 
I say go with your real calc max then if the hammy is the worry. Reps you can actually do. 350x.9= 315. So your heaviest set would be 300 on the third week. Which is basically where you are now.

Going off that you could just keep increasing.
 
CountryLiftin said:
I say go with your real calc max then if the hammy is the worry. Reps you can actually do. 350x.9= 315. So your heaviest set would be 300 on the third week. Which is basically where you are now.
Click to expand...

Hmm, programmed this would put me ~380 when worlds come around...I could prolly squeeze another 20-25 lbs. It'd be kind of embarrassing if I couldn't dl as much as I'll squat...

herderdude said:
Don't want to tweak the ham, though. Make a little bit bigger jump and go with it? Slow and steady says I.
Click to expand...

Def a case to be made for this. I think I have maybe 3-4 more weeks adding 10/week before I'd have trouble doing triples. That would put at 325-335 for a triple, which is around 368.

I gotta think about this...
 
after playing around w my spreadsheet, i'm gonna program it starting at 380 (351 TM). i'm sure that's pretty close to what i can do right this second. that'll put me around 402 for worlds, and i'd like to think adrenaline will get me 10-15 more.

target:1057...410/235/412

now i have a goal...
 
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