Tossing Weight With Torobestia: Powerlifting Log

Nothing ghey about your blade, Toro.
 
I've added a hell of a lot of strength over the past year but some of it was muscle memory versus pure new gains til the end. The whole point of 5-3-1 is to get rep PRs but also hit heavy singles (and do more w joker sets and other mods to the program). But you're right everyone does respond a little different to different types of training.
 
Torobestia said:
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.
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Well put.
 
12/03/13

SPEED BENCH C1W1

PVC upper and lower back, LXC upper body, band dislocations (PVC DC shoulder dislocations this morning), PNF lat and chest stretch.

BALLISTIC BENCH (pause 1" from chest)
135-5,3
185-3
205-6x3 <-- 45 seconds between sets

Lots of pec stretching, shoulder feels better doing this

DB HIGH INCLINE BENCH (+fatgripz)
75-14 <-- shoulder hurt bringing the dbs up but felt fine during execution of exercise
Mechanical dropset: 75x14 drop x5 drop x6

The last setting, flat bench, hurts my shoulder

RING PULLUPS superset TRIPLE THREATS
BW-6,6,6
black through black band-14,12,13

LAT PULLDOWNS superset TRIPLE THREATS
180-10,8 <-- bar to chest, no momentum
black through black band-12,13

DB SCAPTIONS superset EZ CURLS superset ROPE PUSHDOWNS
25-17,17,10
95-15,15,14 <-- cheated 3-5 reps each set. weight too heavy for this rep scheme right now
65-15,15,15

Pretty solid workout. I was having trouble warming up on the bench because of my shoulder but after remembering to do the PNF stretch everything felt fine. Other remarks are written in the log itself. Other than that, I really breezed through this workout, time-wise, finishing in under an hour and a half including my stretching. I also ended the workout with a DC shoulder stretch, and it felt AMAZING. I need to do this one more often. I am really starting to think that I dont have a shoulder impingement but have just been dealing with a very tender shoulder or pec muscle that is strained or having a spasm, but either way I'll continue with all the stuff I'm doing until I feel well.
 
12/05/13

SQUAT DE1

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

SSB SPEED SQUAT
290-8x2 <-- 35 seconds between sets

SSB REVERSE BAND SQUAT
335-3
425-3
475-3

SSB PAUSE SQUAT
270-8,8,8

RUSSIAN KNEE CURL
BW-10 rest-pause 3+2 rest pause 2+1 <-- 15 rest-paused reps + 3 assisted
Good negatives on eccentric, but very hard to apply this near the top

Again, same workout I did last month. The difference is I didn't do lunges today because my left piriformis (?) was on fire. This was due to forgetting my SMR work on my glutes. I did it after the speed squats but by then the damage was done. No big deal. I can't remember how this workout felt the first time around, but it was pretty good this time, much better than last week. I've been playing around with my upper back and head position and I think I've developed some good habits now for staying upright. 475 made me round my upper back kind of hard but my legs were able to squat the weight up.a
 
Good work here, straight blade.
 
jinxie said:
Good work here, straight blade.
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Thanks man. Just giving it the same old whirl! I will also get in a bench workout tomorrow, or try to, before I leave for the weekend. Hope it goes well.
 
12/06/13

BENCH C1W2

PVC ITB and adductors, SMR adductors, PVC upper and lower back, teres, lats, band dislocations, PNF lats and chest x 30s

BENCH, PAUSE LAST REP
135-5
185-5
225-3
255-4
270-4
285-4

NGBP, PAUSE 1" FROM CHEST
245-8

NGBP
235-12

CHEST SUPPORTED DB ROWS superset BAND PULLAPARTS
105-12,11,12,11,12
red bands-5x20

ROLLING DB EXTENSIONS superset HAMMER CURLS superset TRIPLE THREATS
55-12,12,12
55-12,12,12
red thru black-14,13,12

Sort of quick workout today. Wanted to do 1 more tricep exercise but was in a rush to get out so I can leave town at a good hour.

[video=youtube;P4sQsqCdxI4]http://www.youtube.com/watch?v=P4sQsqCdxI4[/video]
 
Damn, you have a nice arch. Especially for a big guy. First rep seemed slower than the second and third, any pain or missing your groove?
 
Dude, that was a totally unneccesary quote edit! I'll allow it.
 
I had to get it in there. Sorry. (Feel free to edit this hahaha)

Nice presses toro.
 
No, yours...

back to talking about toros bench.
 
hahahahaha the fun part of running a log lol

Good stuff on bench man!
 
Bench is looking strong. Your shoulder must be feeling better. Good work. And nice cut, high and tight. ;)

High and tight, just what I am looking for tonight ... ;)
 
herderdude said:
Damn, you have a nice ass. Especially for a big guy. First rep seemed slower than the second and third, any pain or missing your groove?
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better, I think.
 
Lol, u guyz r tho thilly.

Herder, the arch is nice and actually slightly accidental. It came with my newish bench setup to try and prevent my ass from levitating when I flex on the bench.

And yeah, first rep was actually a combination of the two factors you mentioned. For whatever reason since the shoulder thing my body wants to force me to press in a straight line, which ironically is the most painful way for me to bench right now. If I try to groove it a little bit more towards my face it doesn't hurt like that.
 
12/11/13

DEADLIFT C1W2

PVC upper and lower back, ITB and adductors, SMR left ITB, LXC glutes, rocking frog stretch, hip circles x10 forward/backward

2" DEFICIT DEADLIFT
135-1 <-- weight too light, it goes up before I'm even set up
225-4
315-4
405-1
495-3 <-- massive PR of some sort, or +1 rep to my 2RM

CAT DEADLIFTS
405-4x4 <-- first two sets kind of slow. Might need to readjust these weights next cycle. Last 2 sets were ok

SSB DEAD SQUAT
285-8x1 <-- 30 seconds between singles

SSB GM
300-5x8

STRAIGHTBAR STANDING AB CRUNCHES
100-12,12,10+2 <-- really tough on the rectus abdominus

Wow, been a while since I last worked out. Honestly, this hasn't happened ever since I started working out, not even for vacations, and has only happened due to injury/poor recovery or due to really bad illness. As a consequence, energy was fairly low during this workout after my deadlifts. I strongly considered going home then but told myself "let me just try the squats and see what happens, and then I can make a decision." I felt fine, did a set of GMs, and felt so pumped after I went ahead and did the whole workout as planned. Clearly the change of pace has diminished my desire to go after the weights as much as I was doing it before, but I didn't let it get me down.

Video forthcoming.
 
Hey Toro, there's a thread calling your name:

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Rodja too, if he's online lol. (plus all you other PLing gurus).


The whole "debate" is going on in the last few pages.
 
jimbuick said:
Hey Toro, there's a thread calling your name:

Invalid Link Removed


Rodja too, if he's online lol. (plus all you other PLing gurus).


The whole "debate" is going on in the last few pages.
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I know you said it's 2 pages, but it's a little late for me so I'll check it out tomorrow. Thanks for the heads up.
 
Torobestia said:
I know you said it's 2 pages, but it's a little late for me so I'll check it out tomorrow. Thanks for the heads up.
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Lol, nbd.


I quoted one of your posts about leverage in there, and figured you could do some expounding for those who don't understand. (as your more knowledgeable on the topic than I)
 
Bunch of pussiessssszzz. Then he wants to delete his thread?
 
Shame they did that. Oh well.

Here's the vid from yesterday:
[video=youtube;0qWIiywj0TA]http://www.youtube.com/watch?v=0qWIiywj0TA&feature=youtu.be[/video]
Dat catback @ rep 2

Yeah, I realized even while I was lifting that I really didn't take my time to position myself well after my first rep. My joints and muscles also felt very "sticky" this day, meaning that my mobility just wasn't quite on point here. Third rep positioning was better but still not spot on. I am not too concerned as I didn't break my back/ I feel fine, and the reps were fairly easy. But I need to remind myself to reset properly.
 
Overall the lumber was decently flat. Could have been better but not bad. What you want is to lock and and not bend during the rep which is what you did. The t spine bent a little but that's not as important as that's towards the natural curvature of the spine anyways. But yeah next time. Just don't want to get into a bad habit, but it's hard w/ heavier weights. Good lifts man they looked easy.
 
CountryLiftin said:
Overall the lumber was decently flat. Could have been better but not bad. What you want is to lock and and not bend during the rep which is what you did. The t spine bent a little but that's not as important as that's towards the natural curvature of the spine anyways. But yeah next time. Just don't want to get into a bad habit, but it's hard w/ heavier weights. Good lifts man they looked easy.
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Thanks.

Man, so apparently I was unaccustomed enough to not using the hook grip after my short layoff. After I finished the set my thumbs felt like they had been smashed, lol.
 
Torobestia said:
After I finished the set my thumbs felt like they had been smashed
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I would chalk this up to your thumbs actually being smashed because you were lifting a fück ton of weight with a hook grip.
 
Torobestia said:
495-3 <-- massive PR of some sort, or +1 rep to my 2RM
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Strong pulls big guy...!
You're in a heeled shoe too.
Just wondering, since I use a heeled shoe too at times, but if I go to a true max pull, I have a wrestling shoe that has no heel.
I have not used the hook enough, to teach my thumbs to be less sensitive, but I might bet it would help me, since when I pull db overhand with straps, the pull feels the absolute strongest, leverage wise.
 
LOL @ herder's comment.

What shoes do you pull in? I really wana pick up some olympics but don't wana spend the cash and hate them. I wish we had a store I could wear them/lift in them then purchase.
 
That's awesome toro, well done sir. Dat's some strong pullin

Edit: like country said, watch that lumbar. I'd like to see you slow it down a bit and completely reset. The double mini extend you're doing is stopping you from a complete reset, it's also wasting a little energy.

Just my opinion...
 
napalm said:
I'd like to see you slow it down a bit and completely reset.
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Thanks for the words, and I agree with this 100%. I'm chalking it up to just being thrown out of my groove, not in terms of the lift but in terms of my mentality at the gym. Just need to remember to do this better.
 
PaulBlack said:
Strong pulls big guy...!
You're in a heeled shoe too.
Just wondering, since I use a heeled shoe too at times, but if I go to a true max pull, I have a wrestling shoe that has no heel.
I have not used the hook enough, to teach my thumbs to be less sensitive, but I might bet it would help me, since when I pull db overhand with straps, the pull feels the absolute strongest, leverage wise.
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Thanks man. I can't really explain what's happening, but pulling in weightlifting shoes has done a ton with cleaning up my form on deadlifts. I'd always straight leg my deadlifts it seems, and then when I got these it was a different ballgame. I should have made the switch years ago. There was a time I would squat and deadlift in boots sometimes, and it always felt amazing to squat and pull in them. But then I got chucks and never looked back. IDK. And I train this way, too, since certain feds require you to wear the same shoe throughout your event (I think exceptions are made for the pro guys).

Hook grip is amazing. I feel exactly the same way you just said. Over under just feels a little off and takes extra patience to set up for so you're not corked to the left or right. Just takes time and some balls :)

CountryLiftin said:
LOL @ herder's comment.

What shoes do you pull in? I really wana pick up some olympics but don't wana spend the cash and hate them. I wish we had a store I could wear them/lift in them then purchase.
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I use the Pendlay Do-Wins. Sadly, they're a fairly luxury-level shoe, but they should be looked at as a long-term investment. As long as you only use them for lifting and they never touch pavement they should be good for like 5-10 years.
 
Love my Pendlay Do-Wins. Great shoe. They run wide for the fat powerlifter foot, and the heel isn't extreme.
 
I'll have to look into them. Thanks guys.
 
Sean1332 said:
How do you guys compare sizing to normal shoes?
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1/2 size smaller than your chucks if I'm not mistaken. Whatever it says on the website is on point.
 
Nice lifting, slacker jack.

Sweet video too, hunky.
 
Torobestia said:
Thanks man. I can't really explain what's happening, but pulling in weightlifting shoes has done a ton with cleaning up my form on deadlifts. I'd always straight leg my deadlifts it seems, and then when I got these it was a different ballgame. I should have made the switch years ago. There was a time I would squat and deadlift in boots sometimes, and it always felt amazing to squat and pull in them. But then I got chucks and never looked back. IDK. And I train this way, too, since certain feds require you to wear the same shoe throughout your event (I think exceptions are made for the pro guys).
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Agreed. I have even experimented with putting a slight board under my toes to tip me back.
I know some guys (especially the WSB crowd) don't speak much for the quads in the dead and squat, but with a slight heel, I seem to get some good drive off the floor with them. I have used a work boot squatting on and off for years.
But you are tall Toro, even taller than moi, so I think we seem to benefit from that crup.

Sean, I like my shoes tight and I tie them pretty tight. It seems to give me some feeling of squeezing and being all bunched up to pull or squat.
Then again, consider the source and who am I!?!?, as I am mentally whacked most of the time, singing "Get down with the sickness"/zombie songs while I set up for the deads.
 
12/12/13

SPEED BENCH C1W2

foam roll upper and lower back, PVC upper and lower back, teres and lats, LXC upper body, PNF lat and pec stretch, band dislocations, EFS band pullapart series 7x10

BALLISTIC BENCH
135-5 regular, 3 ballistic
185-3
220-3 <-- hurt so bad I almost canceled this gym session, but...
220-5x3 <-- 35 seconds between sets

DB STANDING PRESS*
60-10

DB HIGH INCLINE BENCH (+fatgripz)
85-9
Mechanical dropset: 80x12 drop x3 drop x4

RING PULLUPS superset BAND FACEPULLS
BW-8,8,8
red band-20,20,20 <-- triple threats have strengthened my rotator cuff so much I can pause on these now at full contraction without breaking form

MEDIUM GRIP LAT PULLDOWNS superset BAND FACEPULLS
170-12,12
red band-20,20

I don't remember what I did in between but I managed to get my act together and bench. Interestingly, though there was shoulder pain on the first 220, it's now no longer shoulder pain I feel but pain in the bicep, where it inserts into the delt. Regarding poor performance with the 85s on high incline bench, at first I thought wtf, then I realized I PRd on my standing db press, lol. Lastly, didn't have time for arm work so I'll do it tonight.
 
Could be what many power lifters have problem with, missing internal rotation so the shoulder pulls forward to compensate at the bottom causing a downstream effect of discomfort and pain.
 
rob112 said:
Could be what many power lifters have problem with, missing internal rotation so the shoulder pulls forward to compensate at the bottom causing a downstream effect of discomfort and pain.
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Thanks for the tip. I'll investigate and address this if that's an issue for me.
 
Today when I was debating my top set for deficit deadlifts I specifically thought about how you crushed this PR and decided to man up. Thanks! :D
 
bolt10 said:
Today when I was debating my top set for deficit deadlifts I specifically thought about how you crushed this PR and decided to man up. Thanks! :D
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Manning up is the answer to almost any problem :) Glad to hear, hope it went well!
 
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