Beginning powerlifting training log

[jp_ottawa]

Originally Posted by BendtheBar

Great job. Huge jump.

Never heard that before. Good stuff. Was that from a DVD or live seminar?

Live seminar. But I also found something similar in the book of Methods:

Brent’s best was 528 at 198. First, he warmed up to 315 off his chest. Next, with the 4-board press, he did 365x1, 405x1, and 455x1 without a shirt. Then, he did a 3-board press with his shirt with 495x1. Then, he did a 2-board press with 515x1. Next, he did 530 off his chest and then 545 off his chest for a second PR. I know this all sounds too good to be true, but it’s true. The trick is each time you go to 4-boards, raise your head and lower the bar as far down your torso as possible. With 3-boards, raise your head and shoulders if necessary in order to touch the board and go even lower down your torso. With 2-boards, raise your head and start lowering the bar as low as possible by rolling the shoulders up like a sit-up. Each time you go to fewer boards, pull the shirt a little lower off the shoulders. This, of course, makes the shirt a bit stronger. As you increase the weight, raise your head and shoulders and keep your eyes on the bar until it touches
the chest. This enables you to touch the chest with a lighter weight than thought possible and at the same time lift a lot more weight. Now that the secret’s out, we’re all even, right? I just told you how to kick our ass. If you don’t do it, it’s your problem, fool.

[jp_ottawa]

GPP. Preparing for a max effort squat tomorrow.

Stretching.
32'' box jumps from sitting position.
Hot tub.

[LtL]

Hot tub sounds awesome!

LtL

[jp_ottawa]

Originally Posted by LtL

Hot tub sounds awesome!

LtL

Except...gotta walk in the snow to get to it.

[BendtheBar]

Originally Posted by jp_ottawa

With 2-boards, raise your head and start lowering the bar as low as possible by rolling the shoulders up like a sit-up. Each time you go to fewer boards, pull the shirt a little lower off the shoulders. This, of course, makes the shirt a bit stronger. As you increase the weight, raise your head and shoulders and keep your eyes on the bar until it touches
the chest. This enables you to touch the chest with a lighter weight than thought possible and at the same time lift a lot more weight. Now that the secret’s out, we’re all even, right? I just told you how to kick our ass. If you don’t do it, it’s your problem, fool.

Good stuff. I will probably forget it by the time I bench with a shirt though

[jp_ottawa]

ME squats. Today I trained with some IPF guys at a different gym than my usual spot. I worked up to a max equipped single with some heavy bands, then did some speed pulls, light GMs, and shrugs. It always feels odd to be at a different gym, but overall it worked out ok.

Squats:
135 x 5
225 x 5
225 + heavy bands x 3
275 + heavy bands x 3
315 + heavy bands x 2
365 + heavy bands x 1
385 + heavy bands x 1 (PR)
315 + heavy bands x 3

Sumo speed pulls:
135 x 5
225 x 3
315 x 3 x 4 sets

GMs:
135 x 5
225 x 5
275 x 5 x 2 sets

BB shrugs:
225 x 10
315 x 10
315 x 10

[LtL]

Nice pulls.

LtL

[jp_ottawa]

Originally Posted by LtL

Nice pulls.

LtL

Thanks. Last time I did equipped squats was about 3 months ago, and I pulled 390. Now I just pulled 385 with strong bands. I have no idea what my max is anymore!

[BendtheBar]

Originally Posted by jp_ottawa

Thanks. Last time I did equipped squats was about 3 months ago, and I pulled 390. Now I just pulled 385 with strong bands. I have no idea what my max is anymore!

Sounds like a good thing though. Just keep knocking down those PRs. Going into my meet this year I was hitting a stride and had no idea what my PRs were. Hopefully this momentum will keep up and next time you compete you will shock yourself.

[jp_ottawa]

DE bench. Today was my first workout with the Sling shot. I kept the weights fairly light to get the hang of it, and only moved up towards the last sets.

Bench press:
bar x 8
95 x 5
135 x 5
185 x 3
sling shot:
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
235 x 3
245 x 3

Machine shoulder press:
10 x 4 sets

Lat pull downs:
8-10 x 3 sets

Incline reverse flies:
20 x 12 x 3 sets

Preacher DB hammer curls:
30 x 10
45 x 10
50 x 10