550 replies to this topic

[Austin]

Sumo Pulls
145 for few
235 " "
325x1
added suit
415x1
465x1
505-missed

Conventional Pulls
465x1
added suit
505-missed at the top
505- " "

Conventional Stiff Legged Deadlifts
225x5
315 3x5

Fat bar zercher low box squats
bar for a few
165 3x3

Pull down abs
3x10-15 @ 90 lbs

[Mark Bell]

I know the lockout has been tough for you. Try doing rack pulls after DE Squats work up to a few heavy sets of 3.

[Mark Bell]

I know the lockout has been tough for you. Try doing rack pulls after DE Squats work up to a few heavy sets of 3.

[Austin]

Bench
Bar
135
225
added shirt
315 no touch
365 no touch
405 didn't touch
405 touched too low
405 pressed up uneven

McDonald Press w/ 16kg KBs
3 sets 10-25 reps

Close grip floor press (Index on smooth)
135
185 5x5

Blue Band Fat Man Pull-ups
3x5

I think I need to shirt up next Thursday...

[Marcus]

Shirting up might not be a bad idea. You can do the same thing. Take 3-4 singles with 405. Just keep working your triceps. We have to get them stronger than your shoulders.

[koyongi]

"Blue band fat man pull-ups"

I think you should name this exercise after yourself.

[Austin]

Box Squat
55
145
added blue bands
55
145x2
235x2 added suit bottoms
285x2
325x? straps up (trouble getting to box)
375x1 hit the box, but forward
325x1 don't remember if I got to the box
375x0 tried to get depth but lost air
325(?)x0 same as above

Speed Pulls w/ quaded minis
145x1
195x1
235x1
added deadlift suit
285x1
325 2x1

Plate pinches 2 10's each hand
54 sec
48 sec
44 sec

Alternating Fat dumbbell curls
3x5 each arm

[Austin]

Speed Bench w/ 155 + ~78 lbs of chain
8x3

Fry Press w/ 36 lbs KBs
3x10-15

Rolling Tricep Extension/JM Press Horrible form hybrid
135x10
145 2x10

1 arm KB French press
3x10

D-bar handle chain upright rows
3 or 4 sets @ like 40 lbs

[Austin]

Working up to (~) Opener

55
145
235
325
415 straps down
465 " "
505 straps up
555 " " + knee wraps

Opener: 252.5 KG

[Austin]

Worked up to Opener
Bar
135
185x5
225x3
275x3 3 Board
315x1 added shirt
365x1
405x1

[Austin]

DE De-load Raw Squat w/ Green Bands
Warm Up Sets...
235 5x2
285x2

Hypers for a few sets, and that's it until next Sunday.

[Mark Bell]

Yes Austin has entered the meet.

[Austin]

Meet Report:

First off, thanks to Mark, Jim, and everyone at ST for hosting the meet. Thanks for the help Mike, Big Jim, Steve, and Juan John. Thanks to Gabe, Cara, and everyone else running the show. Great lifting Hoss and Janet, you are both an inspiration.

Second, thanks and congrats to Marcus, Bill, Greg, SMR, Becky, and Carl. You guys have helped me tremendously and have been great friends as well. You guys did great yesterday. I am very proud of you guys and humbled to be part of Wild Iron.

Results:

Squat
556-missed due to depth
573-missed twice... I think I had not trained to get depth enough in the suit, all other excuses aside. I can't cut squats high in training if I want to get depth in a meet.

Bench
407-2 whites
429- 3 whites
451-missed because I bench crookeder than Lombard St. and hit the FUCKING PLATES on the rack. I have no idea how that happens... or how to fix it.

Dead
457-3 whites
501- 3 whites
529-missed due to hitch at the top. Still need to work the lockout.

Shitty meet overall for me, but not bad considering I have not competed since December 2006!

[Isaku900]

u called 573? I think they loaded 595 for u...yea the videos show 270kg/595 for the 2nd and 3rd dude!

still, great freaking meet!

[Marcus]

Yeah, you got 595 on your 2nd and third squats. I was wondering why you jumped 44 lbs after missing your opener. Now it makes more sense. 573 probably would have been there. Great job getting the 500 lb deadlift.

[Jim McDonald]

Quote

Marcus - 2009-04-27 10:59 AM

Yeah, you got 595 on your 2nd and third squats. I was wondering why you jumped 44 lbs after missing your opener. Now it makes more sense. 573 probably would have been there. Great job getting the 500 lb deadlift.

Whoa! I wondered what the heck happened. Austin and I talked about a smaller jump and I wondered why it looked so much heavier. Great job anyway, Austin. Consistent training with a team is already making a difference.

[Isaku900]

[youtube=yYbpjYtEkTQ]

[Austin]

Quote

Jim McDonald - 2009-04-27 1:32 PM

Quote

Marcus - 2009-04-27 10:59 AM

Yeah, you got 595 on your 2nd and third squats. I was wondering why you jumped 44 lbs after missing your opener. Now it makes more sense. 573 probably would have been there. Great job getting the 500 lb deadlift.

Whoa! I wondered what the heck happened. Austin and I talked about a smaller jump and I wondered why it looked so much heavier. Great job anyway, Austin. Consistent training with a team is already making a difference.

Jim, we picked out 573, right? Please tell me I am not losing what is left of my mind?

It was only a 17 lbs jump to help me get down a little more... haha.

This explains a lot. Maybe I fucked up and said 270 kg instead of 260? The reason I think that might be the case is that for my second bench I told Gabe 240 kg (529) instead of 195 kg (429), so it certainly is possible I fucked this up as well. I need to speak clearer and take a moment to think when figuring out my next attempt. Nevertheless, the whole thing was a mind fuck for me, as I could not make any sense out of missing those squats.

I mean, I told Marcus I would never take a weight like 498 or 595 in a meet, I would just jump to over 500 or 600. At least now I know why I bombed. Still, I squated 595 in training, that should be an easy life for me, but I guess never I never walked it out in training. Oh well. Whiskey under the bridge!

Lesson learned: I need someone to handle the attempts for me at my next meet.

*After I posted this, I saw the video. Looks like I overcompensated to get depth, and my strength wasn't there that low!

How do I get more stable on the bench? Any ideas?