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Old 05-09-2011, 12:11 PM   #141
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I would be very careful with fast eccentrics. Your eccentric strength is already plenty strong. When you ram the bar down there has to be an opposing force to halt it, and a lot of the stress from that force is placed upon your shoulders.
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Old 05-09-2011, 12:12 PM   #142
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And congrats on the PR!
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Old 05-09-2011, 12:20 PM   #143
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Quote:
Originally Posted by Aurik View Post
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Press(3+@90%): 180/6 PBR
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BEASTMODE!
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Old 05-09-2011, 12:22 PM   #144
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Thanks for the advice both of you on this. Right now I'm only working on the fast eccentrics on speed day. I'm slowly increasing the speed of my eccentrics on my heavy day, but I'm aiming towards going from a grind on the way down that saps a lot of my strength to a relatively smooth but controlled eccentric, as opposed to a FAST eccentric which runs a much higher chance of injury. I must remember the ancient PL motto, "injured benchers set no PR's"
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Old 05-09-2011, 01:50 PM   #145
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Congrats on the PBR Aurik!
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Old 05-09-2011, 06:41 PM   #146
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Monday May 9
Deadlifting Epic Fail Redeemed With A Pull PR


So today the plan is to hit a PR on deadlifts, I'm stoked and I'm GOING to do this. I started out easy and went from there:

Hang cleans: bar/5 bar/5
Deadlifts (Warmup): 135/3s+3c 225/3s+3c 315/2s 365/1s 405/1s 455/1s
Deadlift: 495/0s - Got to the knees and stalled
Deadlift: 495/0s - Couldn't even break the *bleep*er free from the floor
Power Shrugs: 675/5
Rack Pulls: 765/5
Rack Pulls: 865/1x5 (5 singles)

And that's it. I'm PISSED about not getting the deadlift, but after seeing the video, I didn't lead with the damn head. I didn't lead with the head. I didn't lead with the head. So as a result I went heavy with the rack pulls and added another plate. Only problem is with 9 plates per side on there, I couldn't fit the collars on there, so I had to pull, stop, scoot the plates back on and replace the plates that fell off, repeat.

Video for the 495 fail:

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Old 05-09-2011, 06:50 PM   #147
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Your head positioning was slightly better Aurik. At least you are aware of it. That's half the battle. Just remember that form is an ongoing thing and many of us forget things from time to time. I sure do.
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Old 05-10-2011, 02:24 AM   #148
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Can't see the vid' at work but will check later. I would say though that I think you may be pulling heavy too often. If you look at the guys on Westside training under Louie or if you read the meet report at EliteFTS for Steve Diel whose training was run by Dave Tate, they are only pulling heavy from the floor something like 3-4 times in a meet prep' cycle of around 16weeks. Deadlifts are HARD and take a long time to recover from. Pulling heavy from a deficit last week and then from the floor this week may be a step too far. I personally am pulling once per week but have been alternating speed and heavy work. Moving forward for this cycle I'm going to be pulling heavy about once every third week and then cycling in heavy GM's as well.

I understand why you are doing this many heavy pulls. Hell if I could, I'd pull every day but I do think it may be holding you back a bit. Just my two cents.

Rack pulls and shrugs are ridiculous BTW!

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Old 05-11-2011, 06:43 PM   #149
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Wednesday May 11
A Bad Bench Day is Better Than No Bench Day.. or Is It?


So today I'm just planning on doing my 5/3/1 sets, a couple of singles at around 90% (but no higher), and then a bit of back work. Soooo, here goes:

Bench Press (Warmup): 45/5 45/5 95/5 135/5 185/3
Bench Press (5@75%): 230/5
Bench Press (3@85%): 260/3
Bench Press (1@95%): 290/1
Bench Press (1): 315/1
Bench Press (1): 315/0
Bench Press (1): 315/0
Chest Supported Row: 225/5 225/5 225/5

And that's it. Things felt a bit heavy on the bench as I'm warming up, but I already know I'm due to for a rest/deload. I went for the 315 singles anyway. The first one went up without TOO much trouble. The second one went awry right off the chest. The third one went about halfway up and stopped, and my spotter grabbed it before I could try to force my way through.

I was originally planning on finishing out the rest of the week, but it's apparent that I'm in dire need of some downtime. So the plan is Friday/Saturday to do some light work & some swimming to keep the blood moving, do a deload/active recovery week next week, using nothing higher than 60%, and then start the Anello cycle the following week:

At least I did get a video of the first 315:


Last edited by Aurik; 05-11-2011 at 06:47 PM.
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Old 05-12-2011, 03:38 AM   #150
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Some very very strong lifting going on in here Ken... that rack pull PB is just ridiculous buddy.

I am inclined to agree with Al wrt the pulling heavy too often. I think if you pulled for spead or technique a bit more often and scaled back the very heavy pulling a little, not only would it increase power (through the speed) but would also help with the technique so then the heavier lifts would be even better. You are insanely strong mate, you just need to perhaps hone it a little bit

just my 2p worth

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