550 replies to this topic

[Isaku900]

done and done, we'll have to stagger people competing too so we can make sure to have handlers.

[Austin]

Nothing too serious tonight:

Zercher Harness w/ Chain, worked up to 315
Switched to Normal Harness, hit 365
Close Stance Low Box Squat
135x5, 185x5, 225x5, 275x5, 315x3

[Marcus]

I think that PVC pipe bench will help.

[Austin]

50 lbs Chain Bench
95x10
135x5
185x3
205x2
185x5
205x3
225x1 very ugly!!!

PVC pipe McDonald Press w/ 24kg kettlebells
2 or 3 sets

4 Board Press
225x5
275x5
315xmiss, reset right away 315x1

Seated 16kg KB cleans
2 sets

Seated 16kg KB snatches
2 sets

[SFGiantsPBA]

Reply deleted, for some reason I thought it was Becky's log.

[Austin]

Something is very very very wrong with my bench press... my left side doesn't fire correctly (it's late), I go straight back into my face, and twist the bar. My elbows flare out WAY WAY WAY too early and too much. It is horrible. I think I need to do more rep work, maybe hit 2-5's instead of singles, and cut out speed work in place of rep work. I am thinking pushups, dumbbells, fat man pull ups, fat man rows, DB rows for reps, stuff like that for rep work on Sundays, in addition to barbell bench.

I do decently in a shirt, but my raw bench is horrible. I think the shirt keeps me tight and in a better position (and also helps me cheat). I would like to be able to bench press without making children cry and adults scream!

Any thoughts or observations? I would love some suggestions.

[Marcus]

I say try dumbbell work. It definitely looks like a muscle imbalance and dumbbells will make it obvious fast.

[SMR]

WTB Cake!

[Austin]

DE SSB Squats w/180 lbs (?) of chain
a few warm up sets, can't really remember
then put on suit bottoms in addition to briefs
did my work @ 3 plates, then
335x1
335x2
365x0, but came right back and hit it for a single

45 degree band pulls off blocks
135x5
225x3
315x1

Zercher pulls off blocks
225x a few
315x a few

[Austin]

DE bench w/ doubled minis, 3 grips
8x3 @155 for most sets

Overhead Press
135x8
155x5
175x2

BOR
a few sets @ some weight

KB press 24 kg
26 reps
switched to 1 arms
16 left, 14 right

I figured I should keep speed. work to work on my form with lighter weights. I still need to add in more volume type stuff for the accessory and secondary exercises both days.

[Austin]

3" Deficit Pulls
135
225
315
365
405
455 MISSED

Arched Back GM w/ SSB (along with some Zercher GMs too)
135xa few
135x5 Zercher
185x5 Zercher
185x5
225x5
275x5
315x5

Deadlift Shrugs
225 1x5, 3x6

Pulldown Abs
3x20

32kg KB Side Bends
3x10 each side

[SFGiantsPBA]

Quote

Austin - 2009-05-05 8:12 PM

3" Deficit Pulls
135
225
315
365
405
455 MISSED

Arched Back GM w/ SSB (along with some Zercher GMs too)
135xa few
135x5 Zercher
185x5 Zercher
185x5
225x5
275x5
315x5

Deadlift Shrugs
225 1x5, 3x6

Pulldown Abs
3x20

32kg KB Side Bends
3x10 each side

I'm jealous because I can't even pull my dick right now with this shoulder but it's coming around faster then I thought it would.

[Austin]

2 Board Press with a green band looped under the bench
barx a few
135x3
185x3
205x1
225 MISSED

Reverse Purple Band Bench
245x5
275x5
295x2

Triceps of Death
185 for 5 off the chest, 1 board, 2 board, 3 board, FAIL!!!

Throat Press
135x10
155x10
175x5
185x5

Double KB 1 Arm Rows (24kg+32kg=56kg, or like 123 lbs)
3 sets
R:11, 7, 7
L:10, 7, 7

Blue Band Fat Man Pull Ups
3x3 Neutral Grip

[Marcus]

Just keep at it with the tricep work. You're not throwing the bar back to your shoulders as bad. I think it'll work.

[Austin]

Suit Test
55
145
235
325 added belt
415 added briefs
505 added suit bottoms
595x1 straps up, "about 2 inches" high
645 DUMP BACKWARDS!!! This was horrible, sorry to everyone spotting. The bar rolled too much down my back. This has always been a problem, I have tried many things, suggestions welcome. Sorry again Marcus, Matt, Gregg, Cliff, Bill, and Becky!!!
595x1 Good depth. Easy lift.
645xthis was weird. I stalled at the top, yelled don't take it, and due to my prior dump, it was "tooken." Looking at the video I probably was going to miss (I was forward), so it's ok. I am just angry at myself as I should be able to lift this easily. Lesson learned: don't stop powerlifitng and then come back and expect to be as strong as before. Oh well.

Did some speed pulls 225 w/ quaded minis for a few sets after, but my CNS was fried. I could not even close the CoC #1!!!

The plan for the meet for squats is something like this:
270 kg (595)
285 kg (628)
300 kg (661)

[Austin]

DE bench w/ 50 lbs chain
warm-up
135x3, 155@7x3

Rep Bench@185
Set 1: 15
Set 2: 11
Set 3: 10
Total: 36 (I'm going to keep records for the rep stuff, as I feel it is almost the most important "effort" for me.

Kroc Rows 70-80 lbs (don't know how much the handles weigh)
2x20 each arm

Black band pushdowns
3x20

Green band face pulls
3x20

[Austin]

Deadlifts (I think the bar weighs 55)
145x a few
235x a few
325x3 added belt
415x1
505 MISSED added suit
465x1
505 MISSED

This makes me a little worried, as I was trying out my Metal King Deadlifter. I don't know if I will use it in the meet. Still, I think I am shot from dumping that squat on Sat.

Straight bar deadlift stance GMs
135x a few
145x a few
195x5
235x5
285x5
325x5
375x5

Shot the shit about my failures as a football player x a few

[Austin]

Reverse Blue Band Bench
135x a few
225x5
275x5
315x3
345x1
365x1
385 MISSED

Fat Bar Extensions
75x10
125x10
165 3x10

Shrugs
135x10
225x10
275x5, so I added straps
365x10
405x10

Panora Pushdowns
3x20, 15, 13

Purple Band Pull-a-parts
3x15-20

[Austin]

Since I almost died last week, I decided to work up to an opener for my peace of mind:
55
145
235
325
415 briefs
505 suit bottoms
555 straps up
555 wrapped knees, had Marcus call depth

I decided that I wanted to open lighter, because really, I am not doing this meet for any other reason than to continue getting back in the game. No need to be what we referred to in football as a "practice hero." So, the new game plan is 260 (573), with a second at probably 280 (617), and then a third at 297.5 (656) or 300 (661).

Zercher Harness off 1 mat and 4" blocks
145x5
235x5
325x5

Green Band leg curls
4x10

[Austin]

Fat Bar Sub-maximal Effort Bench
75 2x10
125x?
165x5
215x5
225 4x5

Green band pulldowns/rows
3x20

Seated cable rows
3x10

Dbl KB triceps extensions
16kgx10
24kg 2x10

Went home because I was hungover and hot!!!