Tossing Weight With Torobestia: Powerlifting Log

napalm said:
Lol, I'm on trt and have never done a cycle, so I'm not sure you'd want cycle advice from me!

I peek into those threads once in a while and have no idea what those kids are talking about.

I'm not sure they do either...
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Lol, right?

The supp shilling is pretty intense right now.
 
Swanson52 said:
Lol, right?

The supp shilling is pretty intense right now.
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I agree. It's been pretty bad the past year in some ways, although I think it's been better overall since the departure of Need2BM. That was just a headache of a company and reps.
 
The iForce reps suck. Which sucks, because I like their products. All they do is push Dexaprine in threads where the OP is asking for diet advice. I've even seen it pushed onto an athlete requesting Prewo's that are WADA tested safe. Dexaprine is not. They've even recommends it to take with Yohimbine and ECA, when the OP was asking about ECA dosages.
 
Sean1332 said:
The iForce reps suck. Which sucks, because I like their products. All they do is push Dexaprine in threads where the OP is asking for diet advice. I've even seen it pushed onto an athlete requesting Prewo's that are WADA tested safe. Dexaprine is not. They've even recommends it to take with Yohimbine and ECA, when the OP was asking about ECA dosages.
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They negged jiigzz for saying something about it in one of the threads they were shilling in.
 
:shock:

i never travel to those threads, so no habla.

my only dealings w vaughn was when i did a sponsored intimidate log. gave me a shirt, maybe i'll stop wearing it. he never struck me as an ass, maybe he's changed.

pushing dex to a wada athlete isn't cool...
 
Vaughn and CriticalBench are both educated and good reps, though not very present, which is why they elected a couple of non-educated "minions" to represent AM. The minions are what suck
 
Sean1332 said:
Vaughn and CriticalBench are both educated and good reps, though not very present, which is why they elected a couple of non-educated "minions" to represent AM. The minions are what suck
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is criticalbench mike westerdahl?
 
napalm said:
:shock:

i never travel to those threads, so no habla.

my only dealings w vaughn was when i did a sponsored intimidate log. gave me a shirt, maybe i'll stop wearing it. he never struck me as an ass, maybe he's changed.

pushing dex to a wada athlete isn't cool...
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Not Vaughn, he knows his ****.

Sean1332 said:
Vaughn and CriticalBench are both educated and good reps, though not very present, which is why they elected a couple of non-educated "minions" to represent AM. The minions are what suck
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Pretty much all of this.


And criticalbench's name is Mike, so maybe.
 
napalm said:
I have no idea what those kids are talking about.

I'm not sure they do either...
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They 100% do not. It's funny, the people that provide advice in those threads (bless their hearts) only do it for a few months until they realize that there are too many lost causes out there.
 
For people interested I highly recommend the book "anabolics" by William Llewelyn(MN creator). I bought it for the science aspect and it is awesome.
 
herderdude said:
They 100% do not. It's funny, the people that provide advice in those threads (bless their hearts) only do it for a few months until they realize that there are too many lost causes out there.
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I used to try, now I just get frustrated reading them, forget responding.
 
11/10/13

DEADLIFT 3S

2" DEFICIT DEADLIFT
225-4
315-4
405-1
455-1
515-1 <-- PR

CAT DEADLIFTS
395-4x4

SSB SPEED SQUATS (narrow, paused)
305-8x2 <-- done every 30 seconds

SSB GM (suspended)
285-4x10
F'king brutal

[video=youtube;pW5XbJsI-rM]http://www.youtube.com/watch?v=pW5XbJsI-rM&feature=youtu.be[/video]
 
Nice work man! I've never deficit pulled. No equiptment for it. Don't like standing on a plate because mine aren't flat.

Edit: You're a big MFer! haha. I never saw you. Nice dead. You have a ton more in you.
 
Heavy ass GMs to go along with those heavy ass deficit pulls, man!
 
Was just reading your setup on page one...I really like how the first set last on squats and particularly deads are not just one all out set of some ridiculous rep or possible breakdown. I also notice the joker set added all workouts pretty much, are you just doing prescribed reps on 5's week? Also, is the goal weight PR's on all joker sets? Or is it just a closer to absolute max single?

Sorry about all the questions. Trying to learn from the more experienced.

Very strong pull, too. Very impressive.

Edit: just seen dead isn't 5/3/1 so skip that one
 
Thanks, guys. I was gunning for 6 bills on the deadlift next week, and now more than ever I'm pretty sure I'm going to crush it!

rob112 said:
Was just reading your setup on page one...I really like how the first set last on squats and particularly deads are not just one all out set of some ridiculous rep or possible breakdown. I also notice the joker set added all workouts pretty much, are you just doing prescribed reps on 5's week? Also, is the goal weight PR's on all joker sets? Or is it just a closer to absolute max single?

Sorry about all the questions. Trying to learn from the more experienced.

Very strong pull, too. Very impressive.

Edit: just seen dead isn't 5/3/1 so skip that one
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Haha, so my workouts these days look nothing like what I had planned.

The original plan was to do some 5/3/1 and get more volume in that way, but what ended up happening is I quickly got in the groove of grinding out slow reps on my AMRAP sets and lost explosivity and absolute strength. My extra sets of squats didn't help me either in doing anything to either improve my squat form or build up my quads, at least not more straight bar squats. In hindsight, had I done some SSB squats or something afterwards this all could have worked.

Let me explain what's happening with my workouts, more or less. I am now basically doing cube boss for squats, something for bench (lol), and conjugate for deadlifts. I'm not really adding anything to the squat program outside of cube boss - obviously I have accessories, but I'm not doing anything fancy.

My bench program is really all f'ed up because of my injury, but I've stuck pretty close to my original plan. The only change was I would work up to my "joker set" first, then use the post activation potentiation from that and roll into my heavy AMRAP set and do some explosive reps (literally as many as I could do explosively), and then roll into my other work which was weak-point bench variation and then close grip for first set last AMRAP.

I really liked that setup and do plan on getting back to it once I find my groove again with working out on the bench. My struggles right now are finding benching variations I can do that don't kill me. I dont plan on doing barbell floor presses again, so I might just do some 3-boards in place of it or do the feet-elevated pin presses. Close grip benching is giving me problems lately, so I might lay off of it on my heavy days and only use it as a main lift sometimes.
 
herderdude said:
Heavy ass GMs to go along with those heavy ass deficit pulls, man!
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My strength in GMs is going up rather nicely. I was hoping to get some sets of 8 but was surprised that I could go for 10.
 
I'm gona hopefully hit 600 in my meet next month too... time to hammer down.

Just wondering what are your reps like for lighter weight. I just want to compare to someone else who deadlifts in the same range as me.
 
CountryLiftin said:
I'm gona hopefully hit 600 in my meet next month too... time to hammer down.

Just wondering what are your reps like for lighter weight. I just want to compare to someone else who deadlifts in the same range as me.
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Lol, I haven't even tried to rep out a set of deadlifts since maybe April of 2012. I like to avoid it because as I reach fatigue my deadlifts quickly become SLDLs
 
I'm the same way, but that's alright. So no AMRAPs at all? Double or triple weights?
 
Thanks for the clarification Toro. I still may take some of your original plans ideas after my meet to get more heavy weights in. Now I am doing 3/5/1, but I like the thoughts of what you wrote. I'll give it a try January. Thanks again.
 
CountryLiftin said:
I'm the same way, but that's alright. So no AMRAPs at all? Double or triple weights?
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Well, what I do is my first month I chase triples in each of my deadlift variations (2" block, 2" deficit, and from the floor), then the second month I chase doubles, and my last month singles.

So my best pulls from the floor are 535x3, 565x2. Those were PRs set very recently. Next week I will go for a new 1RM PR.
 
Torobestia said:
Well, what I do is my first month I chase triples in each of my deadlift variations (2" block, 2" deficit, and from the floor), then the second month I chase doubles, and my last month singles.

So my best pulls from the floor are 535x3, 565x2. Those were PRs set very recently. Next week I will go for a new 1RM PR.
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Looks pretty good to me..!
 
Torobestia said:
Well, what I do is my first month I chase triples in each of my deadlift variations (2" block, 2" deficit, and from the floor), then the second month I chase doubles, and my last month singles.

So my best pulls from the floor are 535x3, 565x2. Those were PRs set very recently. Next week I will go for a new 1RM PR.
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Sounds good. I've hit 505x4 (on a crappy day) and 485x6. I think my max is still around 575-585 but the more reps I do the less accurate I am. I blew 550 out of the water back in June and my reps/working weight has increased a lot so I know I have to be higher than that, and if I hit form perfect after some rest I should be able to pull even more. I don't doubt you should be able to pull 600 very soon.
 
CountryLiftin said:
Sounds good. I've hit 505x4 (on a crappy day) and 485x6. I think my max is still around 575-585 but the more reps I do the less accurate I am. I blew 550 out of the water back in June and my reps/working weight has increased a lot so I know I have to be higher than that, and if I hit form perfect after some rest I should be able to pull even more. I don't doubt you should be able to pull 600 very soon.
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Yeah that sounds about like the same ratio for me too. I think when I hit #605 for 2 singles, I did #500x5-6.
I think it also helps me knowing if I am in a certain rep territory I can be "perhaps good for" an x amount single, so I can work that area without using grinders to find my RM. Or I use the near RM's for say block pulls or top pulls and they are much less draining.
 
PaulBlack said:
Yeah that sounds about like the same ratio for me too. I think when I hit #605 for 2 singles, I did #500x5-6.
I think it also helps me knowing if I am in a certain rep territory I can be "perhaps good for" an x amount single, so I can work that area without using grinders to find my RM. Or I use the near RM's for say block pulls or top pulls and they are much less draining.
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Yeah I think so, and I am gaining steadily so I should be there soon. I will be getting near the state record for deads soon. I only pull normal conv. because I feel like I never get form down just right doing some many variations, and I don't really have a weak point.

Edit: actually just checked and the RPS raw open in 198 (I'm only high 180s) is 530. The actual state record is more for overall. But RPS does most of the meets around here.

Junior 220 is only 615 in RPS, that one will be mine as well.
 
RPS only has certain meets that will allow your record to count for an all-time state record so keep that in mine. Regardless of fed though, PLwatch keeps a up to date list of overall pulls, like top 100.
 
Sean1332 said:
RPS only has certain meets that will allow your record to count for an all-time state record so keep that in mine. Regardless of fed though, PLwatch keeps a up to date list of overall pulls, like top 100.
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Yes of course, and they are pretty young too. But I have like 5 years and 30+ pounds of BW to gain, at least to work with for the deadlift record haha. Just looked at a few other feds going to PLW now.

Only seeing world records. Which are like 7-8 bills for 181+ lol.
 
Today (after my benching) I decided to close this cycle down after this week and start up again at the beginning of it. Shoulder felt vulnerable, not necessarily painful, and it did get a little better especially on my set with 315, but my subsequent benches felt very weak, and I think I need a break and need to work with lighter weights for right now.

11/13/13

BENCH

Upper body mobility stuff

BENCH, PAUSE LAST REP
135-5
185-5
225-3
275-1
295-2
315-2
290-3

NGBP, PAUSE 1" FROM CHEST
275-5

Stopped workout more or less, will resume tomorrow. Felt very weak, almost ill-weak. Went into some rehab stuff

CUBAN PRESS: 4020 tempo
35-8
45-8,8

L-LATERAL RAISES: 3020 tempo
20 (per hand)-9

SIDE LYING DB ABDUCTION TO 45° superset LOW PULLEY EXTERNAL ROTATION: 3022 tempo
10-2x12
15-2x12

External rotations actually didn't feel to good. I might not do these again. The other stuff, cubans, l-lateral raises, and side lying db abduction all felt great
 
Swanson52 said:
Hurry up and pull 6 bills, mf'er.
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Mmm yes, that will be Monday

It can't come soon enough! Coulda been Sunday but I'm going in to do some back and arms today and putting off squatting till tomorrow
 
Well, woke up with quite the surprise. Right eye had been bugging me a lot last night, and this morning it was swollen shut and also had a thick layer of dried phlegm holding it shut. This was accompanied by congestion in my right sinus, too. Anyways, it cleared up by this afternoon, and it doesn't feel irritated so I dont think it's pink eye.

As promised hit the gym up for some back and arms. Fairly short, small session

11/14/13

BENCH CONTINUED

LXC upper body (was super tight, SMR on pec minor was held for a minute as opposed to 30 seconds. felt real good after)

BENT OVER BB ROWS superset BAND PULLAPARTS
285-12,10,10,10,10 <-- last set first 5 reps 1 second pause at contraction
red bands-5x20

FOOTBALL SKULLCRUSHERS superset HAMMER CURLS superset FACEPULLS
110-12,12,12
65-10,10,10 <-- major body english 3rd set lol
130-15,15,12 <-- increased tut towards last set

SLANT-BAR TRICEP PUSHDOWNS
85+26lb chain-12
95+26lb chain-10
95+26lb chain-10 dropped to 95x10 dropped to 55x18

pump out the wazoo
 
Torobestia said:
Today (after my benching) I decided to close this cycle down after this week and start up again at the beginning of it. Shoulder felt vulnerable, not necessarily painful, and it did get a little better especially on my set with 315, but my subsequent benches felt very weak, and I think I need a break and need to work with lighter weights for right now.

11/13/13

BENCH

Upper body mobility stuff

BENCH, PAUSE LAST REP
135-5
185-5
225-3
275-1
295-2
315-2
290-3

NGBP, PAUSE 1" FROM CHEST
275-5

Stopped workout more or less, will resume tomorrow. Felt very weak, almost ill-weak. Went into some rehab stuff

CUBAN PRESS: 4020 tempo
35-8
45-8,8

L-LATERAL RAISES: 3020 tempo
20 (per hand)-9

SIDE LYING DB ABDUCTION TO 45° superset LOW PULLEY EXTERNAL ROTATION: 3022 tempo
10-2x12
15-2x12

External rotations actually didn't feel to good. I might not do these again. The other stuff, cubans, l-lateral raises, and side lying db abduction all felt great
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Nice benching, Toro/GF. I want 360 by next week!

Sub'd to learn.

~WC
 
What's good, man? Welcome
 
11/15/13

SQUATS HEAVY 1

PVC upper and lower back, ITB and adductors, LXC glutes and upper body, rocking frog stretch, bent knee iron cross, hip circles x10 forward/backward, SMR to left calf

SSB SQUAT
155-5
245-5,3 <-- problem with first set, second set was good
295-2
335-1
380-5x2 <-- done every 3 minutes. I have video of the last 4 sets

SSB PAUSE SQUATS
335-4,4 <-- first set ok, second set all out

RUSSIAN KNEE CURLS
BW (267)-10 rest-paused 4+1 rest-paused 1+1 = 15 rest paused + 2 assisted (PR since about a year and a half ago, more including heavier bw)

LUNGES
30-15,15
30 total pounds, or 15lb each hand

Another solid squat workout. For some reason the squats felt super hard today. I dont know what that was about. I am glad I scaled up the weight from 350 to 380, though. 350 would have been too easy for me I think and I felt like doing some work.
 
Nice work toro Osborne.

Invalid Link Removed
 
You got some steel cable hammies, Toro. That's some serious volume with the SSB too, buddy.
 
I'm fairly happy with my progression with the natural ghrs/russian curls and returning back to my old strength. Now if I could just bring up my quads back to speed I'd be all set (ok, and maybe by shoulders and biceps).
 
11/17/13

SPEED BENCH

PVC upper and lower back, LXC upper body, band lat stretch, PNF pec stretch

CGBP (+doubled minis, ~100lbs tension)
bar-8
95-3
135-2
185-1
200-5x1 <-- 45 sec between sets
Felt good. With my arch and the right bar path (down on bottom of sternum close to upper abs) I had no pain

PRONE PULLUPS superset TRIPLE THREATS
+20-8,8,8,8,7
red band through black band-12,11,10,11,11

DB FLOOR PRESS*
110-10,10
Obviously weight per hand

DB SCAPTIONS superset EZ CURLS superset LAT-BAR PUSHDOWNS
30-15,15,12,12
105-12,12,12,12
110-15,15,15,15

CUBAN PRESS (forgot to maintain correct tempo, supposed to be 4020 but was more like 2020)
40-8
50-8,7

L-LATERAL RAISES (3020)
20-10

*Sorry guys, couldnt let the db floor press go. It doesn't actually feel bad, and I think I've figured out why this one feels fine but a bb floor press feels bad. Something about my setup with the dumbbells makes it so my scapula is depressed versus on the bb I feel it's shrugged, even though they're retracted. I dont know. Either way I will still keep away from the bb floor press but I think the db ones are fine.
 
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