View Full Version : Bare Bones Training
What's up everyone? I'm 20 years old, I've been weightlifting since I was 14 but training with knowledge for about a year and a half. I've done three powerlifting competitions so far and plan to do many more.
I'm doing a slightly modified Korte 3x3 program. It's all about the 3 big lifts. Today's workout looked like this (I won't list my warmup weights):
Squats:
(270lbs x 6) x 5
I was drenched in sweat by the time I finished these.
Bench Press:
(165lbs x 8) x 6
Pretty damn close to failure on the last set. Had my ass way off the bench for the last two reps! As you can see my bench sucks ass.
Deadlift:
(260lbs x 6) x 5
Pretty light, worked on speed off the ground.
Big Jawn
01-09-07, 1:01 am
Looking forward to seeing your training progress. Korte's the shit, should test your limits pretty good. I'm working up the inner strength to convince myself to do some Smolov in the future.
Looking forward to seeing your training progress. Korte's the shit, should test your limits pretty good. I'm working up the inner strength to convince myself to do some Smolov in the future.
I've used it before and saw great gains. I'm on the second week of it right now. Looking forward to the contest preparation stage!
Here's what I did today:
Box Squats: (slightly below parallel)
warmup
5 x ( 7 x 230lbs)
CGBP
warmup
6 x (6 x 165lbs)
Deadlift:
warmup
5 x ( 7 x 300lbs) --> Wore my belt loose for the last 3 sets
The squats and CGB went awesome! The bar was just flying up! I'm half-way through week two of this program and I think my body's finally adapting to the higher volume and frequency...
Big Jawn
01-10-07, 7:16 pm
Good shit man, that dead work tells me you could pull an easy 400 beltless conventional lift for an easy single, maybe a double (assuming your not training with a low percentage)? Whats the most you've pulled raw in training?
Big Jawn
01-10-07, 7:20 pm
Oh, and Luc another thing...get that 82.5kg ass of yours up to 90kg, cause in the almost 2 years til South Africa you gotta step it up, cause your coming with me.
I think the heaviest I've gone beltless is 380 for a single. That would be quite a while ago though...
Best deadlift was Nov. 25 in Winnipeg.. I pulled 451 with a belt. Hoping to break 500 at nationals this year, if I don't get a squat/deadlift suit before then... If I do then I'm hoping to break the provincial record in my weightclass (536lbs? somewhere around there anyway :p)
That'd be insane to go to worlds, we'll see about moving up a weight class though..
Big Jawn
01-13-07, 1:27 am
How'd todays WE go Luc?
How'd todays WE go Luc?
Sorry to leave you hanging man! What's WE?
Anyway, here's what I did friday:
Squats:
warmup
5 x ( 5 x 270lbs )
** I was wearing track pants and on the very first rep of my first set I tore the ass right out of the pants... I stood back up... Looked around in the mirror... A few people we're looking... I figure what the hell, the damage is done, and finished my set
THEN! I didn't have any shorts or anything so I went to the lost and found and asked if they had a pair I could borrow... There were swimming trunks and a pair of shorts that probably belonged to a 110lb girl. I was sure the swimming trunks would rip too so I took the short shorts
Legs Up Bench Press:
warmup
6 x ( 5 x 165lbs )
Deadlift - needless to say these were pretty ackward in my short shorts...
warmup
5 x ( 8 x 300lbs )
** loose belt on the last two sets
Today was my "GPP" style training day. This isn't part of Korte's program but here's what I did:
50lbs 1 arm DB snatch x 30 reps each arm
10 squat jumps with bar
100lb static hold close to failure
5 mins rest
50lbs 1 arm DB snatch x 20 reps each arm
10 overhead squats with bar
100lb static hold close to failure
Big Jawn
01-14-07, 5:31 pm
Haha, WE is workout.
Sounds like an exciting few days man.
Haha, WE is workout.
Sounds like an exciting few days man.
Hahah! You don't know the half of it!
My lower back has been taking a beating from this program. It was pumped and sore after my first working set of squats:
Squats
warmups
5 x ( 7 x 275lbs )
Bench Press
warmups
6 x ( 7 x 170lbs )
Deadlift
warmups
5 x ( 5 x 270lbs )
I felt really strong today despite the aching back. Deadlifts were really light so I worked on speed and getting my hips lower at the start of the lift.
I went through my workout alot quicker than usual today. Everything felt great and I had lots of energy. I didn't eat any different than usual or anything..
Box Squats:
5 x (6 x 240lbs)
Close Grip Bench:
6 x (5 x 170lbs)
Deadlift: --> loose belt on the last three sets
5 x (7 x 315lbs)
Big Jawn
01-18-07, 8:41 pm
Need a place to stay at Nat's?
^^ Yeah I do actually. I was going to book a room at the Holiday Inn where it's being held but if you have a better idea....
Shoot me a PM bro!
Edit:
Actually, I'll just send you one ;)
Big Jawn
01-20-07, 4:33 am
Wheres tonights workout bro?
Tonight's workout... Fuck. That's about all I can say about it.
4 hours sleep + fast food + still sore from last workout = Everything feels like 800lbs.
I still made sure that I finished every last set and rep my routine called for:
Squats:
5 x ( 5 x 275lbs )
Legs Up Bench:
5 x ( 6 x 170lbs )
Deadlift:
5 x ( 7 x 315lbs ) --> Loose belt on last three sets.
Big Jawn
01-20-07, 4:47 am
Do it up hard tomorow man, we all have those down days. Now get some sleep haha
Another solid GPP day. My buddy Nathan came along and we pushed ourselves pretty hard:
Platform jumps:
20 x BW --> Done as fast as possible
20 x overhead squat jump with 15lb medicine ball
20 x BW --> Done from as far away from the platform as possible
Farmer's Walk:
1 lap around the track (Approx 225m) first time with 50's then 45's
Side push passes with 15lb medicine ball --> Squat down ATF pick up ball and do a push pass to the side. 20 times per side.
All of the above was done twice. We were going to do some sprint work at the end of this but the gym closed at 5 (which neither of us had remembered) so we had to skip that part at the end. Too bad I don't live somewhere sunny where we could have done the cardio outside
BEASTOFRAGE
01-22-07, 2:36 pm
awesome work brother...interested in seein how this works for ya!
TB
awesome work brother...interested in seein how this works for ya!
TB
Thanks man. That gpp shit kills me! It definately made today's workout hard as hell:
Squats --> These absolutely killed me
285lbs x 6 --> Wrecked... Just about had to drop it on the pins after six. Tossed on my belt and ripped out:
4 x (285lbs x 8)
Bench Press --> I was feeling REALLY REALLY sick after those squats. I definately thought I was going to hurl. This continued through all my sets of bench and the first couple sets of deadlifts
6 x ( 6 x 175lbs)
Deadlift:
5 x (5 x 280lbs) --> Thank god these were light!
Big Jawn
01-23-07, 7:39 am
Sounds like my training partner today, I had to haul him up on his last set of squats...he got stuck in the hole, his benching didn't go well after that.
285 for 8 is awesome man, doubt I could do that right now the way my squats progressing since my layoff. This will be week 4 of squating since June, hopefully they become a little easier.
Finally a good day!
Box Squat:
warmup
5 x ( 5 x 250lbs )
CGBP
warmup
6 x ( 5 x 175lbs )
Deadlift:
warmup
5 x ( 5 x 320lbs)
My gym is usually filled with skinny kids and curl jockeys but today there was a BIIIIIGG boy working out. He was deadlifting and the last set I saw before I left was 495lbs x 8. He was bouncing off the floor a fair amount and using straps but still DAMN impressive!
Big Jawn
01-25-07, 1:37 am
Good work Luc, only 2 months left, do it up.
Good work Luc, only 2 months left, do it up.
Hell yeah man. 8 training weeks left. Definately making the most of it:
Workout was great today! This evened out my week.. Brutal workout on Monday, awesome workout on Friday:
Squats:
5 x ( 5 x 285lbs ) --> First set without a belt, last 4 sets with my belt really loose.
Legs Up Bench:
6 x ( 5 x 175lbs )
Deadlift:
5 x ( 7 x 320lbs ) --> These were awesome! No belt on any sets!
I haven't been getting DOMS too bad from this program but I always feel weak and lack endurance the day after a workout. I rode my bike to work this morning and it felt like my quads were on fire!
GPP work tomorrow.
Here's the GPP work I did yesterday:
One Arm DB Snatches:
30 x 50lbs each arm (1)
25 x 50lbs each arm (2)
Static Holds:
135lbs
225lbs
315lbs
All to failure.
Double Overhand Medicine Ball Throw
With two other people for about 5 minutes
Lying Leg Throws:
2 sets to failure
I did all of the above twice then did a couple sprinter drills, and some squat jumps and overhead squats with the bar.
I'm back to lower weights and high volume and I'll work my way back up to pretty heavy and medium volume in the next 4 weeks. After that it's 4 weeks of very low volume heavy sets in preperation for nationals. I'll take a full week off before the day I lift.
Here's what I did today:
ATF Squats:
warmup
5 x ( 5 x 265lbs )
Bench:
warmup
5 x ( 6 x 165lbs )
Deadlift:
warmup
5 x ( 6 x 255lbs )
I had some energy left and have been wanting to do some rack pulls lately so I also did...
Rack Pulls
315lbs x 5
405lbs x 5
455lbs x 3 --> I could have had it for more but my grip was failing.
I wanted to go heavier but I didn't have straps and my grip just wasn't holding up.
tek52086
01-30-07, 2:16 pm
looks good man. you should be pulling more then 255 off the floor if your rack pulling 400+. get some speed pulls in and make sure your technique is down pat cuz once you start pushin some big dog numbers your gonna get addicted.
stay strong and keep that bench coming - tek
looks good man. you should be pulling more then 255 off the floor if your rack pulling 400+. get some speed pulls in and make sure your technique is down pat cuz once you start pushin some big dog numbers your gonna get addicted.
stay strong and keep that bench coming - tek
I'm just following what the program tells me to do. 255 was very light but this program has worked well for me before.
Big Jawn
02-04-07, 5:48 pm
You owe me three workouts bro.
You owe me three workouts bro.
Actually it's only 2 workouts! Here goes...
Wednesday Jan 31:
Box Squat
warmup
5 x (8 x 230lbs)
Close Grip Bench
warmup
6 x (6 x 165lbs)
Dead:
5 x (7 x 295lbs)
Friday Feb 2:
Squat
warmup
5 x (5 x 265lbs)
Legs Up Bench
warmup
4 x (5 x 165lbs) -- I was supposed to do 6 sets but my left elbow was hurting. I'm not sure what could have happened to it but I've been icing it all weekend and hopefully it will get better soon.
Dead
warmup
5 x (8 x 295lbs)
3 weeks from now I start the competition phase of Korte's 3x3 program. Hopefully I'll have my Squat suit and Bench Shirt by then and I'll have 4 weeks to spend a bit of time learning how to use them before nationals. I'm already sick of this high volume crap and I'm looking forward to lifting some heavy ass weights again.
Big Jawn
02-04-07, 11:40 pm
3 weeks from now I start the competition phase of Korte's 3x3 program. Hopefully I'll have my Squat suit and Bench Shirt by then and I'll have 4 weeks to spend a bit of time learning how to use them before nationals. I'm already sick of this high volume crap and I'm looking forward to lifting some heavy ass weights again.
I'm looking forward to it as well. Your body should be primed for some heavy weight by then.
Today workout felt really good. I used a narrower stance than usual for squats and deads and it really killed my quads.
Squats:
warmup
5 x ( 6 x 275lbs )
Bench:
warmup
6 x ( 8 x 170lbs )
- No elbow pain today which was really good. I skipped my GPP day over the weekend hoping it would get a bit better. I'll continue to ice it and I'm booked for a massage this week so hopefully I can get past this quickly. The last set my gf was spotting me and grabbed the bar on the 7th rep because it wasn't moving.. (But it still wasn't coming back down damnit! I could have had it!) It threw me off and I only got the 8th about halfway up.
Dead:
warmup
5 x ( 6 x 265lbs)
-Very light and very very fast. First 3 sets were double overhand without too much grip slippage.
What a day.. Lets just say I made a decision thinking with the wrong head and my gf found out about it today. I wasn't really into the workout and by the end I just wanted to get the fuck out of the gym. I don't want or deserve any sympathy over this. I fucked up, and fucked up again when I didn't tell her in the first place. Life will and must go on.
Here's the workout:
Box Squats:
warmup
5 x ( 7 x 235lbs )
Close Grip Bench
6 x ( 6 x 170lbs ) -- left elbow hurting a tiny bit again today. I'll ice it a few more times before my next workout
Deadlift:
3 x ( 7 x 305lbs )
I was tired, angry, and just not in the mood to be in the gym anymore. So I grabbed my wrist straps and belt and decided to combine the last two sets hahah
14 x 305lbs
Ok, bad idea. I just about fell over when I stepped away from the bar... felt sick to my stomach for about 30 minutes after.
Big Jawn
02-08-07, 5:21 am
Solid workout bro, head up and let those problems fuel the fire. Less then 2 months to go.
peterpyper
02-08-07, 2:10 pm
i felt like from doin squats it also increased my dead lift what you guys think,from using ur leg to pull off the weight off the floor is like squating up and down
i felt like from doin squats it also increased my dead lift what you guys think,from using ur leg to pull off the weight off the floor is like squating up and down
Yup, leg drive off the floor is really important.
I worked out right after my 5:45am shift at the gym today (11:30) and I've gotta say that I felt really good working out earlier in the day. I might start lifting before classes.
Squats:
5 x ( 5 x 275lbs ) -- loose belt on the last two sets.
Legs Up Bench:
6 x ( 5 x 170lbs )
Deadlift:
5 x ( 8 x 305lbs )
After my workout I was getting ready to shower... As I was taking my sock off my right foot my calf (right one obviously!) cramped up like you wouldn't fucking believe! I've had cramps before but I honestly thought I had torn my calf somehow. It was tensed so hard that it just looked like a ball under my skin. It took me about 10 minutes to stretch it out to the point where I could put my foot on the ground and it's still tight/sore.
Aside from that it was a wicked workout!
Monday's workouts are never fun... Here's what I did today:
Squat:
warmup
5 x ( 7 x 280lbs ) -- loose belt for sets 2, 3 and 4 and tight belt on set 5
Bench
warmup
6 x ( 7 x 175lbs )
Deadlift
warmup
5 x ( 6 x 275lbs )
My legs are fried after yesterday's workout. Getting another massage in about 20 minutes... I can't wait!
heavyliftin
02-13-07, 7:23 pm
Good stuff bro, keep it comin.
Good stuff bro, keep it comin.
Box Squats tomorrow! I always walk funny after those.
I had a GREAT workout today! Everything felt super light and I got everything done in about an hour and 20 minutes.
Box Squats
warmup
5 x ( 6 x 245lbs)
Close Grip Bench
warmup
6 x ( 5 x 175lbs )
Deadlifts
warmup
5 x ( 7 x 320lbs )
How do you determine your set range? The program calls for 5-8 sets during the high volume phase. I noticed you adjust within that range. For me I have been going with "feel" but not certain in the wisdom in this.
How do you determine your set range? The program calls for 5-8 sets during the high volume phase. I noticed you adjust within that range. For me I have been going with "feel" but not certain in the wisdom in this.
I'm following a template. Sorry, I didn't realize this is what you were asking before. There are different "versions" of every program... Here's what I'm following:
http://www.saskpowerlifting.ca/training/Korte3x3.xls
I'm at work, at the gym. Sitting around watching everyone else workout gets my blood flowing. No one's squatting, deadlifting or even bench pressing today... Only cardio addicts and curl jockeys. 9 hours from now I'll be back. 9 hours I have to wait. But damn will it be worth it....
Well I had a great workout yesterday but right before my last set something crazy happened. At my gym there are windows near the stretching area that look down over the main lobby area of the building. On Wednesday my girlfriend (well sort of... it's confusing right now) flipped off some guy on the main floor while she was stretching because he was making crude gestures and mouthing "you're hot" at her.
And now the crazy part... This guy's friend called him yesterday to tell him that Kristen was in the gym. So the guy came to the gym for the sole purpose of confronting her. He started off by asking real sarcastically "Do I know you?" and not soon after was raising his voice and stepping closer to her.
At this point I stood up and stepped between him and Kristen and asked him what his problem was. He stepped closer to me and I realized he was probably 4 inches taller than me and about 50lbs heavier! He became very angry with me and yelled but it never turned physical (Thank god!).
He eventually walked away and I turned around and pounded out my last set of deads with a ferocity I didn't know was in me.
I've got 5 training weeks left until Nationals. In that time it will be my goal to harness that anger inside me and approach every set like I did that last set.
Here's what my actual workout looked like:
Squats
5 x ( 5 x 280lbs ) --> loose belt on he last three sets
Legs Up Bench
5 x ( 6 x 175lbs )
Deadlift
5 x ( 7 x 320lbs )
tek52086
02-20-07, 4:56 pm
me personally, i could never train with or around women in my gym. but that's just me. its cool you got a chick that digs powerlifters, most girls just look perpexed when im eating every 2 hours and pissing every 15 minutes hahahaha
good workout though man keep it up
Hey man, I'm watching your workouts you're looking good. You should be about done with the volume phast and entering the power phase right? Keep kicking ass man
I haven't updated this in a few days. My computer has been unavailable. I used to have Fedora Core 2 and recently downloaded Fedora Core 6. After a quick repartition of the hard drive, a brutally long install process and hours upon hours of trying to fix bugs I have Fedora Core 6 and a copy of Windows that no longer works. That's right, somehow, something fried some files on my windows partition and now it won't boot. That's alright though, I have Windows Vista downloading... errr... I mean I ordered it and it's in the mail!
Haha, anyway, here's my workout from Monday, Feb 19:
Squat
5 x (8 x 290lbs) --> loose belt for the first 3 sets and tight belt for the last 2
Bench
6 x (6 x 180lbs)
Deadlift
5 x (5 x 285lbs)
And here's yesterday's workout (Wednesday, Feb 21):
Box Squat
5 x (5 x 255lbs) --> tons of speed on these, they felt great!
Close Grip Bench Press
6 x (5 x 180lbs)
Deadlift
5 x (5 x 325lbs)
I had some time to kill before I started work so I did some walkouts just to practice setting up to squat with a heavy weight on my back. I went from 315 - 465 in 50lb increments and did a couple setups with each weight. It felt really good to have some heavy weight on my back and I can't wait to start going heavy next week!
Dunk - That should answer your question! 1 workout left of the volume stuff and then competition cycle here I come!
tek - Yeah she definately is into the lifestyle. She did the bench-only at the last competition I was at and really enjoyed it. She wants to get into the 3-lift but has to let her knee heal. She just had surgery a couple months ago to fix years of knee problems.
Awesome man, I'm finishing up week two, and I must say I feel pretty good with all the volume.
Dunk - Yeah it's great at first but I did 8 weeks instead of the usual 4. I am glad to be almost done!
Ahh man, no doubt, I'll check back in when your doing the strength phase, best of luck man
Dunk
I'm following a template. Sorry, I didn't realize this is what you were asking before. There are different "versions" of every program... Here's what I'm following:
http://www.saskpowerlifting.ca/training/Korte3x3.xls I use the identical program. I have been using it since August. What I was wondering concerned your selection of total sets. How do you determine the number of sets you are going with during a workout. I have been pounding 8s for the first two weeks and begin to ween down. By the end of week four I am looking at sets of five.
Workouts are looking dam good.
Peace
BIG45s
I use the identical program. I have been using it since August. What I was wondering concerned your selection of total sets. How do you determine the number of sets you are going with during a workout. I have been pounding 8s for the first two weeks and begin to ween down. By the end of week four I am looking at sets of five.
Workouts are looking dam good.
Peace
BIG45s
I determine the number of sets by looking at the template... Maybe I'm not understanding the question... Did you look at that template I put a link to?
I determine the number of sets by looking at the template... Maybe I'm not understanding the question... Did you look at that template I put a link to? Nope you didn't miss understand the quote. I thought I had already seen the link before but I had not. I assumed I did. The link definately answers the question and the next one I was going to ask you about box squats. Thanks, this is really going to to help me.
I noticed on the template you have LU on Fridays for Bench. What is LU?
Thanks again
Peace
BIG45s
Nope you didn't miss understand the quote. I thought I had already seen the link before but I had not. I assumed I did. The link definately answers the question and the next one I was going to ask you about box squats. Thanks, this is really going to to help me.
I noticed on the template you have LU on Fridays for Bench. What is LU?
Thanks again
Peace
BIG45s
LU == Legs Up
Some people would say put your feet on the bench but I have my feet up and knees at 90 degrees. You really have to focus on bringing your shoulder blades together if you don't want to roll of the bench!
I just realized I didn't put up Friday's workout! Here it is:
Squat
warmup
5 x ( 5 x 290lbs )
LU Bench
warmup
6 x ( 5 x 180lbs )
Deadlift
warmup
5 x ( 7 x 325lbs )
Thanks deeder your thread has been very helpful. Keep pounding the poundages.
Peace
BIG45s
Well... After spending 15 minutes looking for this I guess I have to update it now.... Here's what I did today:
Box Squat
warmups
3 x ( 3 x 270lbs )
Bench Press
warmups
4 x ( 5 x 165lbs )
Deadlift
warmups
2 x 400lbs --> No belt! Woot!
This is the first workout of the "competition phase". The volume goes way down and there's 1 heavy lift per workout.
I hate cardio. It's boring, it doesn't make me stronger or bigger and I hate it. I've started doing some cardio again since I'm cutting down to the 75kg weight class for Nationals. I'm sitting around 175lbs right now and will need to be 165lbs about 5 weeks from now. I'll probably try to drop another 5lbs in the next 4 weeks and drop the last 5 in water weight right before Nationals.
On that note, I did about 30 minutes of walking at a huge incline yesterday with intervals of running in there too. My cardio ability is nothing compared to the days when I trained for waterpolo 6 days a week.
I'm sending in my registration forms for Nationals today (at the very last minute! They have to be postmarked by March 1!) and I'll be flying out on March 28th I believe. I'm not at my computer right now so I can't check. I've got a pretty terrible memory.... :p
Even though I've only done one workout of the "competition phase" of Korte's 3x3 it's already getting me psyched for Nationals. Pulling that 400 double without a belt the other day had me grinning all night. Tonight I'll working my way up to a double at 220 on the bench press. Friday I'll be squatting a double at 360. Then it's all up and up from there kids!
Keep an eye on this over the next few weeks! It should be a fucking blast!
I had another pretty easy workout today. The hardest part is not just throwing more weight on the bar and going all out. It'll be worth it though when I crush all my PR's at Nationals. Here's what today's workout looked like:
Box Squats:
warmups
3 x ( 3 x 275lbs )
Bench
warmups
3 x 220lbs --> I was only supposed to do a double but it felt so good I went for one more.. Ass came off the bench a bit on the third rep.
Deadlift
warmups off about a 4 inch platform
3 x ( 3 x 300lbs )
Testpolska
02-28-07, 10:49 pm
Log looks good bro. You still post over on WBB? And outta curiosity whats your bodyweight?
Big Jawn
03-01-07, 1:33 am
Nice to see some heavy benching bro, what you aiming for at Nats?
Log looks good bro. You still post over on WBB? And outta curiosity whats your bodyweight?
Thanks man. I've become more of a lurker over there... Lots of my replies seemed to get the wrong kind of attention from a couple of the mods. I haven't been posting much here either since I'm so busy with school and everything else going on in my life. Pretty much just keeping the log going and offering advice when I have time to browse.
As for your second question, I weighed in before my workout today at 173lbs.
Nice to see some heavy benching bro, what you aiming for at Nats?
I'd be happy with 260lbs but 270lbs is kind of what I'm hoping for. Well actually I'd be happy with 250+ hahah. Benching isn't really my strong point!
Testpolska
03-01-07, 8:55 pm
You deff. Got some sick strength considering your weight bro. When are nats?
You deff. Got some sick strength considering your weight bro. When are nats?
Thanks man! Nationals are from March 29th to April 1st. I lift on the 30th.
Squats
warmups
360lbs x 2 --> Got the second one about halfway up and had to drop it on the pins. Just wearing my belt.
360lbs x 2 --> Belt and pretty loose wraps. First one couldn't get depth and the second one I went down to fast trying to make depth and almost lost my balance.
These really disappointed me. Next week better go better...
CGBP
warmups
4 x ( 5 x 165lbs )
Deadlift
warmups
3 x ( 3 x 300lbs )
I wipped through the benching and deadlifting super fast and got out of the gym as soon as I could. I was pretty pissed off about those squats. I think all the cardio that I've been doing lately could have something to do with my poor performance squatting. I'm going to cut back some next week and cross my fingers.
Freakshow
03-02-07, 9:07 pm
I'd be happy with 260lbs but 270lbs is kind of what I'm hoping for. Well actually I'd be happy with 250+ hahah. Benching isn't really my strong point!
You and me both bro..
Today's workout was a lot better than Friday's. I lounged around most of the weekend and had my diet dialed in pretty good. Everything felt great!
Box Squats:
3 x ( 3 x 270lbs )
Bench:
5 x ( 4 x 165lbs )
Deadlift:
warmups
425lbs x 1 --> RAW, a little slow off the floor and when I tried to exhale it came out as more of a scream :P I had quite a few looks with all that weight on the bar. I've only seen one other person in my gym pull more than me which is actually kind of shitty. I'd be more motivated if there were other PLers around.
425lbs x 1 --> belt, came up no problem whatsoever.
Weight after my workout: 171.5lbs
Big Jawn
03-06-07, 2:42 am
Deadlift:
warmups
425lbs x 1 --> RAW, a little slow off the floor and when I tried to exhale it came out as more of a scream :P I had quite a few looks with all that weight on the bar. I've only seen one other person in my gym pull more than me which is actually kind of shitty. I'd be more motivated if there were other PLers around.
425lbs x 1 --> belt, came up no problem whatsoever.
That's some huge weight bro, I'll be there to get you going at Nat's...450+ is yours. What are you aiming for?
That's some huge weight bro, I'll be there to get you going at Nat's...450+ is yours. What are you aiming for?
451lbs is my previous PB. I know I'm going to crush that no problem. I'm hoping to hit 475lbs in the gym before Nationals then my goal is 500lbs at Nationals. It might be crazy high but why not shoot for the stars! We'll see how the next few weeks pan out.
Testpolska
03-06-07, 4:38 pm
You training/ competing all raw? Or are you using gear?
You training/ competing all raw? Or are you using gear?
The only gear I will be using is a belt for squats and deads and knee wraps for squats. Bench will be RAW.
Today's workout was a lot better than Friday's. I lounged around most of the weekend and had my diet dialed in pretty good. Everything felt great!
Box Squats:
3 x ( 3 x 270lbs )
Bench:
5 x ( 4 x 165lbs )
Deadlift:
warmups
425lbs x 1 --> RAW, a little slow off the floor and when I tried to exhale it came out as more of a scream :P I had quite a few looks with all that weight on the bar. I've only seen one other person in my gym pull more than me which is actually kind of shitty. I'd be more motivated if there were other PLers around.
425lbs x 1 --> belt, came up no problem whatsoever.
Weight after my workout: 171.5lbs
Hey man lookin good, I'll be starting the power phase next week
Hey man lookin good, I'll be starting the power phase next week
Thanks for the support bro! I'll try to remember to pop in on your journal every once and a while!
Here's my workout from yesterday:
Box Squats:
warmups
3 x ( 3 x 270lbs )
Bench:
warmups
2 x ( 2 x 230lbs ) --> Ass came off the bench for the 2nd rep of each set. Next two weeks will be singles.
Dead:
warmups
3 x ( 3 x 300lbs )
I had a good workout today. Everything felt great!
Squats
bar x 100000
135lbs x 5
225lbs x 3
285lbs x 2
335lbs x 1 --> Loose wraps, had trouble getting depth
2 x ( 1 x 385lbs ) --> Wraps weren't loose but they weren't very tight either. About 1" below parallel for both of them.
Close Grip Bench
warmups
5 x ( 4 x 165lbs )
Deadlift
warmups
3 x ( 3 x 300lbs )
Testpolska
03-10-07, 4:07 pm
Nice squatting session today bro. I also had legs today and now can't walk for the life of me. Hah. Keep up the good work brotha.
Diet was shit today but the workout went pretty well...
Box Squats:
3 x ( 3 x 270lbs )
Bench Press:
5 x ( 4 x 165lbs )
Deadlift
225lbs x 3
315lbs x 2
365lbs x 1 --> loose belt
415lbs x 1 --> as tight as my belt goes... still not as tight as I'd like
450lbs x 1 --> with a really shitty belt from the gym...I couldn't even get it much tighter because no one ever uses the belts and it was sooooooo stiff.
I'm gonna steal my girlfriend's belt for the next few weeks and for nationals because I don't want to put more holes in mine.
Hey man, supposed to have a vid of the deads coming up here sometime. Sucks about your belt though, but the lifts are looking good man, hey on your program is "C-Deads" conventional deads, and what are "B-Deads"
Hey man, supposed to have a vid of the deads coming up here sometime. Sucks about your belt though, but the lifts are looking good man, hey on your program is "C-Deads" conventional deads, and what are "B-Deads"
C-deads = Chain Deads
B-Deads = Band Deads
I don't have bands or chains though so I just do conventional deads without the bands or chains...
Big Jawn
03-13-07, 12:20 am
C-deads = Chain Deads
B-Deads = Band Deads
I don't have bands or chains though so I just do conventional deads without the bands or chains...
No need to use bands or chains this close to Nats anyways, good progress on the deads deeds.
PM or msg me, I need to talk to you about National accomedations.
C-deads = Chain Deads
B-Deads = Band Deads
I don't have bands or chains though so I just do conventional deads without the bands or chains...
Sweet man, thanks for that!!
Dunk
I forgot to post my workout from Wednesday so here it is:
Box Squat:
3 x ( 3 x 270lbs )
Bench:
1 x 245lbs --> Ass came off the bench... I'm pretty disappointed with this.
Deadlift:
3 x ( 3 x 300lbs )
A couple weeks before Christmas I was weighing in at about 187lbs at my highest and I'm not down to 170lbs. I plan to shed 5lbs of water right before Nationals. Now that I think about it I don't know why I didn't think losing all that weight would affect me very much. I've managed to maintain my strength and maybe added a couple pounds to my deadlift. I definitely won't be setting any huge PRs at Nationals though.
Today's Workout:
Squats
I had to wait for a rack so I did a bunch of stretching and body weight squats before I started my official warmup. It felt really good to get the blood pumping before hand. Plus I need to do more stretching so I think I'll keep doing some dynamic stretches before my workouts.
bar x 10000
135lbs x 8ish
225lbs x 5 --> loose belt
275lbs x 3 --> tight belt
325lbs x 2 --> tight belt, very loose wraps
At my last competition all the guys were telling me to wrap my knees tighter, TIGHTER!!! I was thinking about that today so I wrapped my knees as tight as I could get them....
375lbs x 1 --> tight belt, tight wraps, atleast 4 inches above parallel. I spent a couple seconds trying to get down lower but it just wouldn't budge... Flew back up like nothing though.
Got the wraps on as tight as I could again....
405lbs x 1 --> tight belt, tight wraps, probably still about an inch high. I don't really know though. Just going by feel. Came out of the hole no problem, had a little sticking point about halfway up but got through it pretty easy with a scream. Had some little girls laughing about my scream behind me.
Close Grip Bench:
5 x ( 4 x 165lbs ) --> Long pauses
Deadlift:
3 x ( 3 x 300lbs )
athlete
03-17-07, 12:32 am
yo man we are the same age. i'll be tracking your progress. maybe we can help each other out? holla
yo man we are the same age. i'll be tracking your progress. maybe we can help each other out? holla
Sweet.
Testpolska
03-17-07, 1:49 pm
Diesel squat session brotha. Nice and heavy.
Diesel squat session brotha. Nice and heavy.
Thanks bro!
Had a great workout today! I drilled some new holes in my belt to get it tighter. I've lost just about 20lbs (walk around weight!) since mid-December and it wasn't fitting well anymore. Getting it tighter allowed me to hit a 25lb PR on deadlift today!!!!!!!!!!
Box Squat:
3 x ( 3 x 275lbs )
Close Grip Bench:
5 x ( 4 x 165lbs )
Deadlift:
8ish x 135lbs
5 x 225lbs --> very loose belt
2 x 315lbs --> tight belt
1 x 405lbs --> tight belt
1 x 450lbs --> new holes, very tight belt; This was my PR set Nov. 25th, 2006 at a competition in Winnipeg, Manitoba
1 x 465lbs --> very tight belt, no deterioration in form
1 x 475lbs --> very tight belt, felt like my back lost it's arch.. I don't know if it was rounded at all... I don't care though, I'm soooooo fucking happy with this!
Weight after workout:
170.5lbs
Hey dude, awesome workout deads looking good!!!
I posted a vid of last mondays dead lift
Dunk
Testpolska
03-21-07, 12:17 pm
Bro, I'm jealous man. 475 off the floor at your weight? Fucking discusting. Great work man. Whens that comp again?
Hey dude, awesome workout deads looking good!!!
I posted a vid of last mondays dead lift
Dunk
I noticed the vid in your journal but I don't think I commented on it. I'll pop back in there...
Bro, I'm jealous man. 475 off the floor at your weight? Fucking discusting. Great work man. Whens that comp again?
Haha Thanks alot man! Means alot coming from a tank like you! I leave for Nationals on the 28th and lift on the 30th. I'm psyched!
According to the goals I set myself at the beginning of January and the program I've been following I was supposed to hit 260lbs today for bench press. Bench being my weak point as it is and dropping all the weight it didn't happen. After my disappointing bench day last week (ass of the bench with 245lbs) I came into the gym with one purpose. Glue my fucking ass to the bench and AT LEAST nail that 245.
Box Squat:
3 x ( 3 x 275lbs ) --> Semi tight belt, lower back is pretty sore from Monday's deads.
Bench Press:
Bar x 20 --> slow and controlled... Finding foot placement and getting arch high
135lbs x 8 --> long pauses
185lbs x 5
205lbs x 2
225lbs x 1
245lbs x 1 --> Ass came off the bench ARGH! But it came up pretty easy.
245lbs x 1 --> Managed to keep my ass on the bench and lock it out! I think this one was competition worthy! It was tough but I'm hoping to get an even 250lbs at Nationals. I can't wait to get a bench shirt... My sticking point is a couple inches off my chest and I know I'll add alot to my bench once I get a shirt.
Deadlift:
3 x ( 3 x 300lbs ) --> Very explosive off the ground
Ouch... Should have skipped the deadlifts... My back was already pretty sore. The deadlifts felt good but my back is already starting to tense up.
Going for 420lb squat on Friday. Can't wait for it. I know I'm gonna nail it!
Hey man, that shirt will definately help off the chest, you ahve to really stress the tris though. Good luck on the squats man, I'm gonna try and have someone video the shit so I'll be able to check the form, you have anyone do that so you don't have to worry about it?
Hey man, that shirt will definately help off the chest, you ahve to really stress the tris though. Good luck on the squats man, I'm gonna try and have someone video the shit so I'll be able to check the form, you have anyone do that so you don't have to worry about it?
I could get my girlfriend to bring her camera on Friday. I'll see if she's willing to do some video taping for me.
Yea, when I was lifting with big45s we would tape a lot of our sets and then watch them because even if someone told you you did something wrong its best to see it for yourself
Testpolska
03-22-07, 12:18 pm
Ace benching deeder. We all have our weakpoints, establishing them is half the battle. After you get in a shirt power off the chest should increase greatly. Keep pounding away brotha. At your weight, the iron your slinging is very respectable.
Wheres nationals being held? And how do you expect to do? (I know we all want to win, but have you heard of any other 170's out there that might give you trouble?)
excessive endorphins
03-22-07, 12:29 pm
Sweet.
how old u both?
how long u been liftin?
Yea, when I was lifting with big45s we would tape a lot of our sets and then watch them because even if someone told you you did something wrong its best to see it for yourself
Yup, if you can see what you're doing wrong it's easier to fix it than if you don't even know that you're doing it.
Ace benching deeder. We all have our weakpoints, establishing them is half the battle. After you get in a shirt power off the chest should increase greatly. Keep pounding away brotha. At your weight, the iron your slinging is very respectable.
Wheres nationals being held? And how do you expect to do? (I know we all want to win, but have you heard of any other 170's out there that might give you trouble?)
Thanks again man! Nationals is in Dartmout, Nova Scotia. There are only 2 other guys in my weight class. One that totals 625+kg if I remember correctly and the other guy I might be able to beat. Judging from the results I've seen of his at other competitions he's a bench specialist (holds the National record for 75kg weight class at around 380lbs) but his squat and dead seem to be pretty weak. I won't know until it's all over, but 2nd place would be freaking sweet considering this is my first year competing!
how old u both?
how long u been liftin?
I'm 20 and I've been lifting since I was about 13. I didn't really get serious about it and start educating myself (aka I was a curl jockey) until my first year of University which was year. I started training specifically for powerlifting around this time of last year.
Testpolska
03-22-07, 8:42 pm
Oh yeah I forgot your located in Canada. How many days out are you stopping training?
Mean Machine
03-22-07, 9:29 pm
Good stuff man. I'm gonna be at nats so I'm lookin forward to seeing you lift.
Oh yeah I forgot your located in Canada. How many days out are you stopping training?
Today will be my last heavy lifting day. I think I'm gonna do a light workout on Monday and that will be my last one before I lift.
Good stuff man. I'm gonna be at nats so I'm lookin forward to seeing you lift.
Good to hear! Are you lifting too or just watching? Either way, we'll have to meet in person!
Big Wides
03-23-07, 11:41 am
been tracking your lifts, looking impressive for nats, give em hell
been tracking your lifts, looking impressive for nats, give em hell
Thanks a lot bro!
Mean Machine
03-23-07, 4:51 pm
Good to hear! Are you lifting too or just watching? Either way, we'll have to meet in person!
Just there to watch. I only live about 25 mins away.
Just there to watch. I only live about 25 mins away.
Good stuff!
I didn't get a chance to put up yesterday's workout so here it is:
Squats:
bar x 10000
135lbs x 10 paused
225lbs x 5
275lbs x 3
325lbs x 2
375lbs x 1
405lbs x 1 --> Again maybe an inch high. I'll get it to depth for nationals.
420lbs -- 1" below depth but couldn't get it out of the hole. I'll probably try this for my 3rd lift at Nationals. As long as I nail that 405 I'll come home with a provincial record! If I can get 420 right to depth I think I could get it up.
Close Grip Bench Press:
5 x ( 4 x 175lbs )
Deadlift:
3 x ( 3 x 300lbs )
This was my last heavy workout before Nationals. I'm gonna do a real light one on Monday so I don't go crazy next week. I leave Wednesday morning for Halifax.
Worouts are looking great...you WILL get that 420. The "jack" factor will push you deep and force you up.
Peace
BIG45s
Big Jawn
03-25-07, 12:13 am
Good job bro, 425 will be there and I'm going to be 20 feet away cheering it up.
Mean Machine
03-25-07, 2:03 am
Hell yeah man. I'm so pumped for nats and I'm not even lifting.Can't imagine what you and Big Jawn must feel like!
Worouts are looking great...you WILL get that 420. The "jack" factor will push you deep and force you up.
Good job bro, 425 will be there and I'm going to be 20 feet away cheering it up.
Thanks for the support guys. After hitting 405 and getting a provincial record I'll be so amped! I'm gonna nail 420!
Hell yeah man. I'm so pumped for nats and I'm not even lifting.Can't imagine what you and Big Jawn must feel like!
I'm excited and crazy nervous at the same time. I can't wait to get out there though!
I had my last workout today. Decided to go light and do some speed work. All sets were done on a 60 second interval. Worked out to about 50 seconds rest.
Squats:
warmups
200lbs x 2 x 8 sets
Bench:
warmups
120lbs x 2 x 8 sets
Deadlift:
warmups
275lbs x 1 x 6 sets
Hey man, your last heavy squat workout looked awesome man, you'll nail that shit at nationals!! best of luck to ya
Nice speed session Deeder :)
Testpolska
04-04-07, 10:27 pm
Well bro...News on nationals?