Tuesday, August 31, 2010

raw bench

medium grip full range: 315, 335, 345, 355, 365 x3 for all
floor press: 305x8, 325x7-8
facepulls: 2x8
standing military: 185x3, 155x5, 165x8
cable tris: 15, 15, 20

tired

Let me tell you a little story about falling off the wagon...

For some time I was a pretty strong 165er, then still a decently strong sub 180.

Then "life" crept up and I did not focus on food and pushing heavy weight, together with nagging injuries of the shoulder and low hip mobility, I "stopped" lifting all together and humored fellow friends that I no longer lift at all. Truth is, I was still in the gym, but I did not make it a priority among all my other activities. I started riding my bike more, doing long distance rides. I dropped weight, my body felt better. My IT band was never sore, my quads never bothered me. Any kind of ache in my lower back was almost non-existant - but then I got tired of being 170 and going back in any gains I've made. So here I am, trying to pack on mass, get my strength back, but be smarter about it than prior.

And let me tell you all a little something, getting back to it is definitely hard. I've gone to the gym and have had to put me ego aside. ie, a 225lb bench feels heavy. Not because it's "hard" but just feels heavy and doesn't feel stable. I blame the left scapula - so here I find myself spending time doing exercises to strengthen just that, because moving on in weight isn't what it used to.

Maybe I did something wrong to injure it, but truth be told I don't know what it could be. I think where I went wrong was not paying attention that there was a problem - there is just no way it happened out of the blue - it just was something I dealt with thinking that was the normal way of things.

What have I learned from all of this? Simple, at first sign of a problem, assess and correct. If I had started routine warmups and exercises to address things like spine mobility, hip mobility, and most importantly to me, my scapula/lower traps, I probably would have never been in this mess.

Stay strong and stay healthy

Monday, August 30, 2010

Deadlifting

Deads using 35 lb plates for deficit - Singles up to 475x6, with belt. PR
SLDS using 35 lb plates - 355x1x8, no belt
Abs - 3x15
Back Raises against minis - 2x15

deadlift

started ed coan deadlift routine: found out why he is the king

full gear worked up to 545x1 really smooth sumo
1x2x435
8x3x365 straps down

circuit (sets of 8):
stiff leg deads: 225, 275, 315
lat pulldowns: increasing weight 3 sets
GHRs: 45 lbs, 45 lbs
bent rows: 225, 225


feel like a train ran over my lower half. bennet is a tough dude. raw bench tomorrow night, late night squats friday, and going to orlando saturday for bench work

Saturday, August 28, 2010

saturday bench session

got the roommates to do some solid doubles and triples, carlin put on my old single ply F6 and ended up hitting 315 for some singles off the 2 board, good for a big pr, deep hit 155 i think which is also a good pr, then bennet worked up to 585 which was ridiculous, but anway:

warmed up to 365x1 raw with medium grip off the chest
ME 2 board bench (double ply F6):
up to 585x2
605x1 (see below, assuming it worked)

raw medium grip 2 board
345x6
365x6

incline tate presses
60x6
70x6

feel like death, but pretty happy with a PR especially after staying out until 3 last night drinkin

Friday, August 27, 2010

Squat training at the IM

Squat, low bar, no belt for all sets -

425x4
435x4
445x4
495x1

All sets felt good and light

Abs

Decline - 40x15,15,10

Reverse Lunges - 225x2x12
Leg Press Close Stance - 5 Plates x 2 x 10

squat training

8/27/10

ME Squat
briefs: up to 545x2
add knee wraps: 625x1+ 1 with help, came out of the groove

superset:
weighted hip extensions from the floor: 135, 225, 275 x 6
weighted situps: 70,90,100 x6

shrugs: 315x6, 365x6, 455x6 all double overhand or hook grip
bro-ceps: hammer curls 3x8x60

kinda disappointed that i didnt hit 625x2 but i guess its good to save some for the later weeks. i think i might do the orlando barbell meet at the end of october, exams be damned


8 weeks out

Thursday, August 26, 2010

Words of Wisdom

An excerpt from "5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength"

Moving North of Vag:

I can’t take credit for this name. I wish I could, but both the idea and the name come from my good friend Jim Messer. Jim and I have been friends since junior high, and we have the kind of friendship that doesn’t require us to talk every week. Or even every year. This is more of an idea. A concept, if you will.

Jim started training with the 5/3/1 method without my knowing it, and he’s had great success. He emailed me and let me know about this. Here’s part of an email he wrote to me:I feel compelled to tell you that after a few months of using the now-legendary 5/3/1, I have now moved somewhat north of being an utter vag. I f**ked my body up pretty badly last winter, stopped all physical activity, and thought that was pretty much gonna be it. Just another skinny f**king wimp. It’s been a really long time since I’ve felt this good physically. By God, last week I puked in my mouth and almost blacked out squatting. I’d thought that time in my life was over. After I stopped laughing, I began thinking about his statement and about how many people seem to be moving and staying well south of vag. To quote Black Sabbath, this is a symptom of the universe. Then I started to contemplate how one stays in the Northern Hemisphere of the Holy Holes. What followed was the training template I’ll show you now.

It’s very simple to follow:

1. Warm-up: foam rolling, static stretching and jumping rope (or something similar).

2. Lift Weights: 5/3/1; keep it basic and strong.

3. Condition: Run hills, push Prowler.

That’s it. Do this 3-4 times a week and you won’t fall into the trap of being normal. You’ll be strong, healthy and in shape. You won’t make New Year’s resolutions because you’ll be living it every day. You can eat that final piece of pie and not count carbs because you just ran 20 hill sprints for the third time this week. You can wake up and not feel like shit because you’ve actually taken the time to foam roll and stretch. You actually have some traps from deadlifting. You don’t fall for fitness trends, because you know what works. You stop caring what people say on the internet, because you’re always making progress. You’re always moving forward toward something.

People ask you how to train, and you answer, “I look at what you do, and then I do the exact opposite.” You’ll actually be able to move because your feet will be fast from jumping rope. You won’t be out of breath all the time. You’ll be able to take on any physical activity you want. You’ll be different once you’ve spent time straining to get a rep PR in the squat or pushed a Prowler for 40 minutes. Dealing with the idiots at work or your boss will no longer be an issue. It’s hard to bring a man down after he’s had three weeks of personal records in the gym. It’s hard to get mad at the guy who cuts you off in traffic after you’ve left your lunch on top of the hill after bear crawling up it. Who cares about all that meaningless stuff? When your training and your life are moving forward, you certainly won’t. It doesn’t take a lot to do this. You already give 8-10 hours a day to your boss and to your work. To boredom and to people and organizations that couldn’t care less about you. Then your family and friends get the rest of your time. What about you? Do you really think so little of yourself that you can’t sacrifice an hour or two, 3-4 days a week, for yourself?

This “me” time isn’t spent shopping, watching TV or getting on the internet. You’re spending it reinvesting in your body, building strength, and building character. Kicking ass and training consistently – and with some balance – will do wonders for both your body and your mind. Get rid of all the meaningless crap in your life and your training. Get rid of the things that bleed your energy in the weight room and in life. What’s better for you? The Prowler or a stroll on the treadmill? What do you think is going to make you better? Don’t fall for the crap that people are peddling on message boards, in magazines or on TV.

Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? Fuck you. I’ve got scars and blood and vomit. This is a call to arms for some of you. It is for me, too. Stop all the things that make you a pussy and steal your energy. Get your life back."

training

so ive been in ft lauderdale for about month now and the week before i got down here i hit some raw PR's of 425 bench and 515 squat so that was cool. some highlights so far of being down here aside from the massive amounts of hot ass walking around, include some decent rep PR's on squats (475x4 raw) and 315x10 medium grip on bench after hitting an easy 405 close grip. ive been training with my new roommate carlin since ive been down here and he is an up and coming powerlifter whose made solid gains already in the last month plus my other roommate deepal has started to lift with us but he is just starting out as in this is the first hes ever lifted.

so this week however i started training with a guy named bennet (mark lessman). he used to train out of orlando barbell with schwab and jo jordan. hes about 5'5" or 5'6" and 215 lbs, very thick and very strong. he's a multiply lifter with a 700+ squat, 525 bench, and 600 deadlift to his credit. he is very knowledgable and helpful already.


sunday: did some DE bench to get the week started (before i knew id be training with bennet)
DE bench: 6x3x255 + short mini bands
4 board: 365x5 narrow, 405x8 medium
vogepohl rows/facepulls: 4 sets supersetted i think
cable tris: many

monday: (start with bennet)
"DE" squat: 5x2x375 + green bands (~150lbs tension at the top) with briefs on
"DE" deads: 6x1x405 sumo with briefs
stiff leg deads: 3x8x225
superset with seated narrow rows: 3x8

tuesday: Raw bench with bennet
bench off of half foam roller: 2x5x315, 2x5x335, 1x5x355
narrow db floor press: 12x100, 16x100
barbell front raises: 55x5, 95x8, 105x 7
facepulls: 2x8
v-bar tris: 15,15,20


we squat heavy friday and bench heavy saturday, i will update afterwards

Wednesday, August 25, 2010

Upcoming Meet

Our next meet (meat) is tentatively planned to be the APF Wolverine Open, on October 23rd, 2010. It's located in Kalamazoo, MI, about an hour and a half away. Start planning your cycles...

http://www.powerliftingwatch.com/powerlifting-meets/apf/2010/wolverine

Labels:

Tuesday, August 24, 2010

Good reading for all...

A true legend of the sport, Doug Young embodies all that we here at UMPL aspire to be. Take a look:

http://www.70sbig.com/?page_id=128