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Old 05-02-2013, 05:51 PM   #201
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Quote:
Originally Posted by big_swede View Post
PR TRAIN! Fine work all over Soldier.
Hell yeah, thanks Swede.
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Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
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Old 05-02-2013, 06:15 PM   #202
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Deadlifts and squats today. Good, solid session. I've spent the last couple months working on my bench and squat form, figuring out exactly what works best for me. I got to do the same with deadlift today. I'm not going to mention what form I used for each lift, but I used them all. Wide sumo, in between sumo, close stance conventional and wide stance conventional.

Deadlift-
135x5
185x3
225x3
275x3
315x3
365x3
405x3

Add squat suit-
435x1
485x1
485x1

Back to raw-
385x1x7

The raw 385 reps were done rest-pause style. It was here that I finally realized what works for me. I'm going to be using the same wide stance conventional pulling that Stan Efferding is using. It feels amazing. Easy to get the weight off the floor, easy to lock out.


Then it was on to squats to finish myself off.

Squats, no belt, no wraps-
135x5
185x5
225x3
275x5
275x5
275x5
135x20

The last set was a pump set. I never locked out my legs and spent most of the set in the lower part of the ROM. I just ended up with a big lower back pump. I may have to start adding leg extensions back into my programming to get a little quad pump going. My legs are lagging way behind my posterior chain, as evidenced by my extremely inferior sumo deadlift in comparison to my conventional deadlift. I'd put some time in on the leg press, but I don't have access to one here at home.

Heavy work coming this weekend. I'll be working in my equipment, so it'll be 400+ on the bench and 500+ on the squat.
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Old 05-02-2013, 08:02 PM   #203
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So I had to go to "sick call" this morning at work. I've been having some pain in my right heal, and it turns out I have a bone spur. But while they were taking my vitals they found that my blood pressure is way high. I was planning to end my cycle tomorrow, but I'm going to go ahead and call it a day today, because over the next 2 days I have to go back in and have them check my blood pressure again. I'm not sure if I can get it to come down that fast, but hopefully it comes down and they'll leave me alone.

As for my foot, I'm supposed to get a call from the podiatry office in the next few days. Hopefully this means that I don't have to run anymore. Not having to run would make the Army that much more tolerable.
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Old 05-03-2013, 06:15 PM   #204
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Crossfit. . .WTF?
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Old 05-03-2013, 06:24 PM   #205
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Crossfit, you need to stop what you're doing. You're making us all look bad to the aliens.
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Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
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Old 05-03-2013, 11:02 PM   #206
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Ouch my neck!
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Old 05-04-2013, 11:53 AM   #207
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A mixed day today in the garage. A new bench PR was followed by some learning experiences. Here's how it went;

Bench-
45x a bunch
135x a bunch
185x5
225x3
275x3
315x1
345x1 PR

Add shirt-
385x no touch
435x no touch

So what did I learn today? I was able to touch 365 last time I shirted up, and got a new PR of 435, but I did this after thoroughly wetting down the shirt and seating the sleeves as high as possible. Today I left the sleeves out, about half way between my elbow and being fully seated in the armpit, and I didn't wet down the shirt at all. I didn't even descend with 385. As soon as I unracked it I felt way off and my left wrist started to hurt. I decided to jump to 435 for another attempt, just to see if I could even touch with it. I wrapped the shit out of my wrists, got under the bar, unracked it, got it about 60-70% of the way down and it completely locked up. I basically said fuck it and lightly dumped the bar onto the safety rails.

I had no idea that seating the sleeves and wetting the shirt made that much of a difference. I couldn't even get close to touching and the whole experience was much more painful.

Next time I'll leave the sleeves out a little again, but I'll wet down the shirt and see where that trail takes me. Every time I shirt up I learn a ton. I'm more confident with it every time I put it on, even though it never gets less unconfortable.

But today was definitely a success. In the last 7 weeks I've added 40lb+ to my paused bench and reached my goal of 345 raw. All this was done while learning to use gear as well, so I'm happy.
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Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
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(Build yourself, destroy your enemy)
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Old 05-04-2013, 01:21 PM   #208
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Congrats on your pr's. Lol at the crossfit pics.
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Old 05-05-2013, 05:20 PM   #209
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Join Date: May 2011
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Quote:
Originally Posted by fenrisulfr View Post
Congrats on your pr's. Lol at the crossfit pics.
Thanks! My wife wants to try crossfit. I love parts of it, but WHY do they feel the need to do all the weird stuff? Pretty much all I do is squat, deadlift and bench and I have plenty of "functional" strength.
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Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
Roboro tui, perimo vester adversarius
(Build yourself, destroy your enemy)
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Old 05-05-2013, 06:42 PM   #210
Soldier
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Max Brawn
Points: 14,594, Level: 78 Points: 14,594, Level: 78 Points: 14,594, Level: 78
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Join Date: May 2011
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Training Exp: On and off for 17 years.
Training Type: ARGH!!!
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Started a new plan today. Now that I'm off I'm going back to volume, but not Sheiko. I'd have to change it too much to get my equipped lifting in, so I'm just going to write my plans myself, on a weekly basis.

Here's how it went;

First goal- 90%x2 for 5 sets, equipped squat.

Squat-
45x5
135x5
185x3
225x3

Add knee wraps-
275x2
315x2

Add suit and belt, straps down-
365x2
405x2

Straps up, wraps and belt on-
445x2
475x2
475x2
475x2
475x2
475x2 (goal achieved)

Deadlift-

Suit on, straps down-
135x5
225x3
315x2

Straps up-
365x2
405x8 singles, rest-pause

Finished up with leg extensions and leg curls for a few sets of 20.

This was my first time doing a little more volume with equipped squats. The weight moved easily, but putting 475 on my back and walking it out for 5 sets of 2 wasn't fun. Towards the end I was just tired of unracking the weights, but I'll get used to it.

Deadlifts felt good. I've been doing some reading on technique and I think I'm finally starting to nail things down.

If I keep working like I did today than I can't help but get stronger, even if I'm off at the moment, and will be for a while.
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Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
Roboro tui, perimo vester adversarius
(Build yourself, destroy your enemy)
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