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Tossing Weight With Torobestia: Powerlifting Log

That's yummy. Haha. That's why I said 1 or the other. Haha I hit 550 at 185 but now I'm heavier so I need to hit a higher PR to still be at 3X. But what really matters is the big # in the end for me.


And I love fork.
 
napalm said:
You guys are missing the point, Swanson would have to pull 1020 for 3x bw...
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I know... Lol. Realize 700 for me is 3.7x body weight. Lol. Ill probably do it around 198-220 though so it will be closer to low 3s.
 
What's wrong with having a long term goal?
 
napalm said:
Accomplish what you want to at your meet, evaluate your performance, set new goals, tailor your training to meet those goals, rinse lather repeat.

Try not to get ahead of yourself.

Oh to be young...
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Right? I guess 700 is my long-term 2014 goal, but right now my goal is to get all 5 of the 5's prescribed in 5/3/1.

I'm surely not progressing to the 3's until I get the 5's.
 
You're welcome, Toro. This is your thread's first epic derailment!
 
napalm said:
Nothing bro, but please understand: the road to 700 I guarunf'ingtee will be a lot longer than 600.

At your age, 600 is A+, now your learning curve starts, that's all I'm saying...
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I agree but what the hell is the point if I don't have an aspiration and say one day I want to be 30 pounds heavier and deadlift X number? I have short term goals too but you need something to work towards down the road so I know all these workouts and rep PRs are going towards something. I'm not that further off that the rest of the gentlemen here. I'd like to be an 800 pound deadlifter some day. Now I'm sure I'm really getting ahead of myself my that's my dream. Just like Jim wants to be a world caliber strong man.

I know what you mean though and I am focusing on the short term. Namely hitting 575/85 at this meet and 600 at the next. Among others.
 
napalm said:
I think you have 585-590 in you right now. You'll have 600 by the end of the year brother...
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Is this Toro's log? Where is that beast. Oh yeah, he's traveling. But he's never far from where he needs to be. Viva Toro!
 
Greetings, men.

Been a while since I checked in. Today is my first day back since my deadlift (not including my failed upper body deload). It's bad, guys. Decided to redo my first week of cube squats, I got 2 sets left of squatting, and I already feel done.

Will give these 2 sets my best and report back when I'm done.
 
Get it toro!



Napalm, we will find out. Too bad I won't test max again til probably February. Will just hammer rep work til then.
 
Phew, managed to pull it off somehow. It wasn't what I wanted going into today but it got done, anyways, and I can't express how happy I was to leave the gym and walk away with my numbers in one form or another. More below log.

11/26/13

SQUAT RE1

SSB SQUAT
155-5,5
245-5
275-3
315-8,8,8 <-- felt I might have been able to complete 1 or 2 more reps on my last set, until..

SSB PAUSE SQUATS
295-10,6,8 rest-pause 4 rest-pause 2 <-- 30 total reps

RUSSIAN KNEE CURLS
BW-11 rest-pause 3+1 rest-pause 1+1 --> 15 reps + 2 assisted
Good negatives used each rep

DB LUNGES
10 (20lb total)-15,15

HANGING AB RIPPER
BW-15,13,13

....yeah, so that was rough. This is the same workout I did 4 weeks ago, but today it was at least twice as hard. This could easily go down as my hardest leg workout to date since I started powerlifting. It took some serious will-power to finish off the pause squats and to do anything else (GHR, lunges, etc) afterwards. My quads are so insanely fried I can't run, walk up stairs fast, or anything of that sort. This is some serious quad pump similar to how I feel after HIIT work on a bike. Despite what appears to be a definite decrease in performance somewhere I'll at least take the fact my rep work with 315 was ok. It's like my strength was there but my strength endurance was totally gone. What a fatass.
 
That is one hell of a workout. Takes a lot to be able to do heavy reps + pauses + lunges + walking out.
 
rob112 said:
That is one hell of a workout. Takes a lot to be able to do heavy reps + pauses + lunges + walking out.
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Haha @ walking out.

I stopped by the store as I was out of pop tarts, and as I was crossing the street I saw a car driving by. I tried to run across the street so he could go about his business but all I managed to do was scuttle for a few steps then walk my way slowly across the street. Was pretty bad lol
 
11/27/13

BENCH C1W1

PVC quads, rumble roller hamstrings, PVC upper and lower back, LXC upper body, band dislocations, band pushdowns 1x15, facepulls 1x20, EFS band pullapart series 1 round of 7 variations for 10 reps

BENCH, PAUSE LAST REP
135-8 <-- started slow deliberately, last 3 were explosive
185-5
225-3
245-5
260-5
275-5 <-- easy, RPE 7.5-8

NGBP, PAUSE 1" FROM CHEST
235-10

NGBP
235-12

BENT OVER BB ROWS superset BAND PULLAPARTS
265-5x12 <-- was very hard, still exhausted from squats. Shoulda done chest supported DB rows
red bands-5x20

DB ROLLING EXTENSIONS superset DB HAMMER CURLS superset TRIPLE THREATS
50-15,15,15
50-15,15,15
black through black-12,12,12 <-- not sure if it was easier or no different from red thru black

ROPE TRICEP PUSHDOWNS
70-10,9
70x7 drop 50x4 drop 30x6

Fairly happy with today's workout. I'll try to do some RC work tomorrow morning before I head over to my aunt and uncles. The benching was stupid easy and I actually wished I could go back in time and bump my working sets up by 5lbs. It's ok, though. It just means that I have room to work with through my shoulder rehab and that I might blast through my last PR when I go for it in about 12 weeks. I've also noticed something. So I feel I've mentioned I have this crazy ass knot right below my left scapula and have had it there for at least 2 years, if not longer. I can't ever get to it with a lacross ball, roller, etc. It just doesn't seem to "come alive" when I'm on the ground, only when I'm standing. Also, the shoulder pain is greatest when I retract my scapula and hold my arms out straight without any weight. So the act of retracting my shoulder blade causes pain. I find this to be an interesting development. I might actually use my doctor's RX and seek therapy and see if the therapists have any idea what this may mean. So other than that, good times. Again, BO rows sucked because my quads and hams were so tired to support me during the rows, lol.
 
I feel it's worth noting because it's my log, but I was dragging major ass during this workout (and somewhat during last night's workout, too). I've been on a stim-free preWO for at least a few weeks, potentially 4 weeks. It was weird because I was so anxious to hit the weight while benching that I think I did all my bench sets within 30 minutes. But everything else took way too long. I did finish well within 3 hours but I noticed I was taking really long breaks between sets. I only slept about 4 hours last night, so that could be it. Stupid leg-day insomnia.
 
Torobestia said:
I feel it's worth noting because it's my log, but I was dragging major ass during this workout (and somewhat during last night's workout, too). I've been on a stim-free preWO for at least a few weeks, potentially 4 weeks. It was weird because I was so anxious to hit the weight while benching that I think I did all my bench sets within 30 minutes. But everything else took way too long. I did finish well within 3 hours but I noticed I was taking really long breaks between sets. I only slept about 4 hours last night, so that could be it.
Click to expand...

Pick up some COP and citmal? Works for me at least. Any reason for no stims?
 
Sean1332 said:
Pick up some COP and citmal? Works for me at least. Any reason for no stims?
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I like to wash it out of my system every now and then. I did 2 rounds of Muscle Marinade so it was time for a break.

I still drink caffeine, but this morning I took it in the morning. Didn't think of taking it before working out.
 
Also, cookie dough pop tarts get 2 thumbs up from me. Not quite sure if they're on par with OG strawberry pop tarts, but they're certainly solid. Could get stale after a couple of boxes, though.
 
brown sugar cin is where it's at baby.
 
Torobestia said:
Also, cookie dough pop tarts get 2 thumbs up from me. Not quite sure if they're on par with OG strawberry pop tarts, but they're certainly solid. Could get stale after a couple of boxes, though.
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Never seen it! I've grown fond of s'mores. I'll be on the search for cookie dough now, thanks to you.
 
ya brown sugar, strawberry and cookie dough are the trifecta. You get an appetizer/seasoning, a fruit and a desert.
 
Torobestia said:
11/27/13

BENCH C1W1

PVC quads, rumble roller hamstrings, PVC upper and lower back, LXC upper body, band dislocations, band pushdowns 1x15, facepulls 1x20, EFS band pullapart series 1 round of 7 variations for 10 reps

BENCH, PAUSE LAST REP
135-8 <-- started slow deliberately, last 3 were explosive
185-5
225-3
245-5
260-5
275-5 <-- easy, RPE 7.5-8

NGBP, PAUSE 1" FROM CHEST
235-10

NGBP
235-12

BENT OVER BB ROWS superset BAND PULLAPARTS
265-5x12 <-- was very hard, still exhausted from squats. Shoulda done chest supported DB rows
red bands-5x20

DB ROLLING EXTENSIONS superset DB HAMMER CURLS superset TRIPLE THREATS
50-15,15,15
50-15,15,15
black through black-12,12,12 <-- not sure if it was easier or no different from red thru black

ROPE TRICEP PUSHDOWNS
70-10,9
70x7 drop 50x4 drop 30x6

Fairly happy with today's workout. I'll try to do some RC work tomorrow morning before I head over to my aunt and uncles. The benching was stupid easy and I actually wished I could go back in time and bump my working sets up by 5lbs. It's ok, though. It just means that I have room to work with through my shoulder rehab and that I might blast through my last PR when I go for it in about 12 weeks. I've also noticed something. So I feel I've mentioned I have this crazy ass knot right below my left scapula and have had it there for at least 2 years, if not longer. I can't ever get to it with a lacross ball, roller, etc. It just doesn't seem to "come alive" when I'm on the ground, only when I'm standing. Also, the shoulder pain is greatest when I retract my scapula and hold my arms out straight without any weight. So the act of retracting my shoulder blade causes pain. I find this to be an interesting development. I might actually use my doctor's RX and seek therapy and see if the therapists have any idea what this may mean. So other than that, good times. Again, BO rows sucked because my quads and hams were so tired to support me during the rows, lol.
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Nice sesh, Toro. Bench is looking on point.

Pain pattern sounds similar to mine. Consider referred pain from cervical spine or thoracic facets, as well as supraspinatus strain. Hang in there and heal up, bud. Ice, ibuprofen/naprosyn/diclofenac and curcumin are your friends. As are turkey, stuffing, potatoes, and pie. :)

Happy Turkey Day!

Oh yeah, in South Fla. for holiday with family and friends.
 
Joe_P said:
Same here. I also liked Ultima. I need stims though. it is very hard to go from a meeting to the gym in a few minutes without them.
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I've been buyin PeakBeta+ which has a good dose of cop. I agree with you on the stims. I lift at work sometimes so I definetly need the kick
 
I never felt anything from Cit Mal, but I might think about going down on some COP someday.

Anyways....


Happy Thanksgiving, everyone!
 
Man, all this vacationing has left me a little drained. Saw friends and family and/or took daytrips for 7 of the 9 days of this week, 1 day being a workday (and I still had a potluck with some friends that evening) and another day being a totally off day. My workout schedule has been thrown off quite a bit because of it, but I have no complaints. I'll just have to keep it all together and hopefully make things right in another 3-4 weeks.

12/01/13

DEADLIFT C1W1

LXC upper body, PVC upper and lower back, ITB and adductors, SMR ITB and adductors, LXC glutes, rocking frog stretch, hip circles x10 forward/backward. Adductors, quads, and ITB were super sore until after all of this.

2" BLOCK PULLS
225-4
315-4
405-2
490-5 <-- +15lb PR
1-2 reps left in the tank

CAT DEADLIFTS
375-4x4 <-- felt easy

SSB DEAD SQUATS
280-6x1 <-- 30 seconds between attempts

SSB GM
260-12,10,12,10,10

STRAIGHTBAR STANDING AB CRUNCHES
90-15,15,15

Video of the PR lift forthcoming.
 
[video=youtube;D3Ml7efRQCY]https://www.youtube.com/watch?v=D3Ml7efRQCY&feature=youtu.be[/video]
 
Redonk pulls as per usual.

EDIT: and GMs. Again, status quo.
 
Nice work brudda. Wish we had a setup so I could work legit block pulls.
 
Sean1332 said:
Good shït Toro
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herderdude said:
Redonk pulls as per usual.

EDIT: and GMs. Again, status quo.
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CountryLiftin said:
Nice work brudda. Wish we had a setup so I could work legit block pulls.
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Thanks, guys. The pulls felt real good. Maybe having 3 thanksgiving meals helped me out there, hah! (though I actually dropped weight this week from 270 to 263).

I kind of like having at least 1 of my deadlift workouts during my 12 week cycle be a 5 repper. Can't hurt too much.
 
Dave Tate speaking in depth on the squat again:
Invalid Link Removed
 
I end up hitting 5 reps quite often. But after a year 5-3-1 is progessing fast enough that I'm slowing down, but I can still usually pull my 3 day for 5+ when I go AMRAP. sucks though. Rep deads really blow.
 
CountryLiftin said:
I end up hitting 5 reps quite often. But after a year 5-3-1 is progessing fast enough that I'm slowing down, but I can still usually pull my 3 day for 5+ when I go AMRAP. sucks though. Rep deads really blow.
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Yeah, they do, haha.

I also do not benefit well from doing rep deads, especially back to back. I did them for about a year and a half and only put on about 15lbs on my max in that time frame. Since August '12, I added 30lbs initially in 7 months, then 40lbs in 8 months by doing very low rep work and then following that up with some volume work, either in the form of lighter weight speed or CAT work and/or with goodmornings.

Just goes to show how we're all different as lifters and have different needs. And even those needs change overtime as our strength and age changes.
 
Nice pulling. As long as you are pulling 3 or 5 rep PR's your dead should move. You do have to pull single thought to get used to grinding them out. That is my opinion at least and what I have found.
 
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