PumpHouses Juggernaut Log

9 weeks out


Bench with pause
3x10x45
2x5x135
2x5x185
1x1x215 (with commands)
1x8x195

Hammercurls
5x20x25's

Rope pushdowns
3x15
 
9 weeks out

Warm up
Hip stretch/mash

Squats
3x10x45
2x5x135
2x5x185
2x2x225
1x1x255
6x4x285

A day I wish I got on tape. Everything felt good but my hip is tight, my left knee kept bowing in. No hip pain though, so as long as I keep up the stretching and myo fascial release stuff, I should be good by next week

Planks
2x2:00
 
PumpHouse said:
9 weeks out Warm up Hip stretch/mash Squats 3x10x45 2x5x135 2x5x185 2x2x225 1x1x255 6x4x285 A day I wish I got on tape. Everything felt good but my hip is tight, my left knee kept bowing in. No hip pain though, so as long as I keep up the stretching and myo fascial release stuff, I should be good by next week Planks 2x2:00
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A lot of top end volume. Good work buddy
 
Thanks man. I'm going to push the volume hard over the next two weeks then start pushing the intensity the last six weeks before the competition.
 
I still haven't figured out what number I need to hit to qualify for the Paralympic Games. But I'd like to hit 370/290/410.

I think the 370 might be rough seeing as how I've been limited lately on my squats. And 290 bench could be done, but having my feet flat on the floor is throwing me off a bit. So we'll have to see. On a good day I think 410ish is totally possible.
 
Warm up
Gl00t activation

Deadlifts
3x3x135
2x3x185
2x3x225
1x1x245
1x1x275
1x1x295
1x1x335 (very fast, felt great)
2x5x275

Shrugs with straps
5x20x135
 
Actually it was one of those rare days when I just felt good. Felt like I could've pulled 405. So the rep work really didnt bother me. I was breathing heavy though.


On a side note, girlfriend is going to be attempting a 285 lb pull at this meet. At either 105 or 114 class. Should be cool.
 
PumpHouse said:
Actually it was one of those rare days when I just felt good. Felt like I could've pulled 405. So the rep work really didnt bother me. I was breathing heavy though. On a side note, girlfriend is going to be attempting a 285 lb pull at this meet. At either 105 or 114 class. Should be cool.
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Congrats to the girlfriend. That's big weight at that BW!
 
She's competing junior too. USPA calls that elite. I'm getting very excited for this meet.

I saw your 390 bro, looked solid. 500 has got to be coming soon.
 
PumpHouse said:
She's competing junior too. USPA calls that elite. I'm getting very excited for this meet. I saw your 390 bro, looked solid. 500 has got to be coming soon.
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Nice. More and more you're seeing strong juniors. The sport is growing, I think. It's awesome.

And thanks! Really happy with where I'm at. Seems like everyone around here is on a roll.
 
Warm up

Shoulder dislocations

Bench with comp pause
2x12x45
2x5x135
2x4x185
1x1x225
1x8x195

Hammercurls
5x12x30's

EZ bar pushdowns
5x12
 
Warm up
IT band roll

Squats
2x10x45
2x5x135
2x3x185
2x3x235
3x5x285
3x2x285

Had to get out early but I'll be going in tomorrow morning to get my assistance work in.
 
Deadlifts
3x3x135
2x3x185
2x2x225
2x2x275
1x1x315
1x1x345
2x5x290

Cable rows
"Crazy 8's" x 1

Then I did a long drop set of DB shrugs.
 
Lookin good in here! How's the top set weight moving these days?
 
315 was slow and weird. But 345 flew up no problem. I think I'm in a pretty good position to pull over 400 this meet. I'd like to see 340/290/410ish. But my squats been weird so no idea. And flat foot benching sucks lol.
 
Anybody got any tips (or know of any videos/articles) for flatfoot benching? I just can't get the same leg drive and arch with my feet flat.
 
Sean's right, feet as wide as your hips allow, And wear heeled shoes. Just by getting your feet spread further while they're underneath you makes it feel like you have more room to get tight and maneuver.
 
I'm wearing my oly shoes which help. I'll try taking my stance out wide. When I trained with mendy he told me to get my feet almost under the bench, but that wasn't flat footed.

Thanks guys. I'll try again next week and let y'all know.
 
Warm up

Shoulder dislocations

Bench with comp pause
2x10x45
2x5x135
2x5x185
1x1x225
1x9x195

Straight bar pushdowns
5x15

Cable rope Hammercurls
5x20
 
herderdude said:
Sean's right, feet as wide as your hips allow, And wear heeled shoes. Just by getting your feet spread further while they're underneath you makes it feel like you have more room to get tight and maneuver.
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And you really can't make the mistake of heels pushing the body up. Really have to push back or the ass can lift. Dan Greens instructional is the best I've seen. That or get as high a legal heeled shoe ya can! Haha
 
My butt isnt lifting off at all, I keep it flexed though. I just don't feel the same pop. I'll definitely check out Dan greens video. Thanks rob.
 
Bench assistance stuff


Close grip 4 sec pause on chest and 2" above
2x10x44
2x5x95
2x5x135
1x3x155
5x5x175

Pulldowns
1x crazy 8 drop set.
 
Yesterday's squats


Squats
2x10x45
2x3x135
2x3x185
1x2x225
1x3x285 (with rev mini's)
1x1x315 (with rev mini's)
2x6x285 (no bands)
 
Came down with a pretty nasty cold. Congestion, achey, coughing blehhhhhh. Still going to try and deadlift tomorrow but I passed up on the OHP today.
 
Warm up


Deadlift
2x5x135
2x3x185
2x2x225
1x2x275
1x1x315
1x1x355
1x3x315

According to my training partners that single at 355 was the fastest I've pulled anything over 300 before. Which is weird considering this cold I have is very bad and I can barely take a deep breath. I'll take it as a win. I'd like to open at 370ish.
 
Thanks man. I feel like garbage so I'm pretty shocked that I moved any weight today lol.

That 881 is crazy impressive.
 
PumpHouse said:
Thanks man. I feel like garbage so I'm pretty shocked that I moved any weight today lol. That 881 is crazy impressive.
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Sometimes you just never know. I've had days where I've felt great and lifted like crap and vice versa.

What meet was that at? I just wanna know his other lifts.
 
It is at EPC. Not sure on his other lifts.


Although Rebecca Roberts hit 1146 @ 165 which is pretty incredible. Along with a 457 deadlift.
 
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