Training for APF-AAPF Orlando Barbell Southern States: 10/27/12

[dundee]

Originally Posted by BendtheBar

I notice your hips tend to come up as you initiate each pull, and it leads to some lower back rounding. I see your hips driving but your head staying down. You're basically pulling with less than optimal leverages, and still making the weight look easy.

You're a strong ass deadlifter. My only advice is to really focus on standing up rather than pulling. Get that head/torso driving up.

Also, I tend to see the hips flying up on guys that roll the bar. Not everyone, but many. There is this tendency to roll and pull instead of roll and stand up.

Next time you deadlift maybe take a video of yourself with and without rolling so you can take a look and see if it's contributing somehow to the hips coming up for you.

That's what I was thinking too. I need to keep my hips down at the beginning and use my legs more. As far as rolling the bar... I've tried many times to stop doing that but I always come back to rolling b/c I feel like I get more momentum from it. I'll try to get more video of me not rolling the bar in the future. Thanks for the advice BtB!

[dundee]

Originally Posted by J_Byrd

very strong pulls!

Thanks!

Originally Posted by Duff

Huge pulls, great work. Do you watch Mark Bell's power project on youtube? He has had some recent clips on deads with some interesting ideas. I always say if it ain't broke don't fix it.

Thanks Duff! I have been watching Mark Bells videos... I'll check on the ones on deadlift.

[dundee]

07.21.12 Saturday - Upper Accessory

I did this in my old gym at University of Florida in Gainesville. It was great to train in the secret "dungeon gym" hidden in the bottom of the basketball arena. It's where I started my journey in powerlifting. I started at 165lbs in 2006. I now weigh 265lbs. A lot of PRs in this gym. First 400 and 500 pull. First 300 bench. Felt great to train there!

Treadmill 5 min warm up

DB shoulder warm up
3 supersets of:
- 10’s x 8 front delt raise
- 10’s x 8 lateral delt raise
- 10’s x 8 rear delt raise

Flat Bench
Warm up - 95x5, 135x5, 185x5, 225x3
245x10
255x10

Flat DB Press
100's x 10 x 3

DB Rows
130's x 10 x 3 Missed these on deadlift day

Cable Tricep press downs
A lot of iron x 12
More iron x 10
Even more iron x 8

DB lateral raises
20's x 12
20's x 10
25's x 8

Cable face pulls
Dont remember x 12
something else x 10
something else x 8

Pull-ups
BW x 10 x 3 Did these for fun. Pull-ups are awesome.

[dundee]

13 Weeks out from the APF/AAPF Southern States

It's been a crazy week at work so I got behind on my training log, but don't worry I've been training hard!

07.23.12 Monday - Max Effort Squats

Treadmill 5 min warm up

Squats w/ Buffalo / Bow Bar
Warm up 145x5, 235x3, 325x2
Add Reverse Light Bands:
405x3
425x3
435x5 (2 bonus reps)



Front Squats
135x5
185x5
225x5
245x5 (3 missed reps)
255x5 (2 missed reps)
Still figuring out how to hold the bar. I can't get past 5 reps without the bar sliding down my shoulders. I'm experimenting with different grips.

Ab Crunches with average band x 12 x 2

Oblique side bends with average band x 12 x 2

GHRs
BW x 8 x 3
I brought my Home GHR into the gym today. It's nice to have it there, I just hope someone doesn't screw with it when I'm not there.


07.24.12 Tuesday - Max Effort Bench

Treadmill 5 min warm up

Bench Press
Warm up 95x5, 135x5, 185x3, 225x3, 275x2
add 3 Board-
315x3
385x3
395x3 I wanted to do more but the spotter removed the boards early. So I did another set.
405x2 (bonus set)



Lockout/pin presses - 3"
315x5
405x5
505x5
515x5

Floor Press
225x5
275x8
295x7 Was supposed to be DB floor press, but everyone was doing BB floor press, so it was easier to just jump in with them.


07.26.12 Thursday - Max Effort Deadlift / High Rep Squats

Treadmill 5 min warm up

Pull-ups
BW x 10ish x 3

Deadlifts off 6" blocks
Warm up - 135x3, 225x3, 315x3, 405x2, 495x1
585x3 (2 bonus reps by mistake)
635x1 (2 missed reps)
655x0 (did not attempt)
405 + 168lbs chain from floor x 6 (punishment set for missed reps)
This is my fourth week pulling heavy. I am worn out. I think I need to deload next week. I'll discuss with Schwab and see what he thinks.



High rep full squats
Warm up- 145x5, 235x5, 325x5
365x6
375x10 (5 bonus reps) I realy needed this after my crappy deadlifts. My squat is progressing nicely!

Rows
Gym closed. So I did not get to rows.


07.27.12 Friday - Upper Accessory

Treadmill 5 min warm up

DB shoulder warm up
3 supersets of:
- 10’s x 8 front delt raise
- 10’s x 8 lateral delt raise
- 10’s x 8 rear delt raise

Flat Bench
Warm up - 95x5, 135x5, 185x5, 225x3
255x9
265x10 (2 bonus reps)

Flat DB Press
100's x 10
110's x 10
120's x 8

"Schwab" presses in Smith Machine
225 x 12
245 x 10
275 x 8

Barbell Front raises
45 x 10
65 x 8
85 x 6

Band pull aparts
Doubled tubing x a lot of reps x 3

[LtL]

Strong work in here buddy.

LtL

[BendtheBar]

585x3 (2 bonus reps by mistake)
635x1 (2 missed reps)
655x0 (did not attempt)
405 + 168lbs chain from floor x 6 (punishment set for missed reps)

That's called getting it done.

[dundee]

Originally Posted by BendtheBar

That's called getting it done.

Thanks BtB... I was so frustrated. I had to punish myself for being an idiot.

The 375 x 10 squat was further punishment for my misbehavior.

[Duff]

Lot's of good work, you will the kill the weights at your upcoming meet!

This guy rolls his deadlift.

BENEDIKT MAGNUSSON WORLD DEADLIFT RECORD 1015 POUNDS (460.3 - YouTube

BENEDIKT MAGNUSSON WORLD DEADLIFT RECORD 1015 POUNDS (460.3 - YouTube

[dundee]

Originally Posted by Duff

Lot's of good work, you will the kill the weights at your upcoming meet!

This guy rolls his deadlift.
BENEDIKT MAGNUSSON WORLD DEADLIFT RECORD 1015 POUNDS (460.3 - YouTube

Haha... You got me. Where do you think I got it from? My deadlift style is a total rip off of Benni. He's the reason I started deadlifting like I do. Back in '06 I used to watch this video over and over and then go try pull 400 pounds:



I even started listening to AC/DC TNT when I deadlift because of him. My favorite powerlifter of all time!

[Duff]

Lol, I love watching him deadlift he is awesome, good one to aspire to.