mab 5/3/1 powerlifting

[big_swede]

Strong bench buddy, and good luck with the rows!

[markievicz]

Originally Posted by mab54

1/12/12

Bench Press Pause
270x1
270x1
270x1
270x1
270x1

Bench Press TnG
245x6
245x6
245x5
245x5

Barbell Rows (huge mistake)
205x5
205x4
195x3
185x6
205x5

med grip Pull ups
BWx8

Concentration Curl
35x12
35x8

Notes: Was very happy with benching today, no real grinders with paused!

I haven't done bb rows in a long time, and I remembered why. My form is so very bad, my wrist always arch and I pull with my forearms. I have never hated a lift, but I truly hate the barbell row!

Also on a side note very angry that they scheduled the pats vs broncos game in the middle of the WSM. I am going to watch the WSM instead simply because I was there and I will be in it a lot during the finals.

great work MAB. benching is good.

Originally Posted by BendtheBar

My tips:

1) Use straps.
2) Use Pendlays and give the lower back a break between reps.
3) Explode it up. Too many people baby the row. We don't back concentrics for squats or bench.
4) Pull by first moving the elbows back and lockout by contracting the abs. This should feel like one fluid and explosive movement.

great post. repped

[MikeM]

Yep, nice benching!

[mab54]

Originally Posted by MikeM

Cool that you're in the WSM videos! (if I understand your post correctly and assuming the event was in WV like it was a few years ago). Seriously, that's the highlight of my TV year for the past few years at least, and I avoid news of it like the plague as I want to watch it from qualifiers to finish totally fresh.

Every christmas holiday watching the WSM for the entire 6 hours or whatever. Bitter that it was held back until this coming weekend, but at least it's my birthday (and MLKs!) so I can kick back and enjoy it properly with a few adult beverages. I'll look for you. What were you wearing?

As for the footbal versus WSM... umm..You were there, you can tape it and see it anytime you want. The footbll game too for that matter.

As for the rows, for me I found that getting down to a deadlifting position and then pulling them and adjusting back height slightly to not hit knees after first rep was perfect or me.

The WSM was in Wingate NC this year, me and my dad drove down for the last few days. Even though it was all for the viewers at home (down time for one event took 30 mins between flights) it was the best vaction ever.

Also I plan on recording WSM anyway I just prefer strongman over football, I may switch between the two or have one up on the computer and one on the TV. I was wearing what everyone else was wearing (black wingate 2011 WSM t-shirt), but there is a few closeups of me and this small little group during the camera run bys.

Also thanks for the tips will be thinking about that next time!

Originally Posted by big_swede

Strong bench buddy, and good luck with the rows!

Originally Posted by markievicz

great work MAB. benching is good.



great post. repped

Originally Posted by MikeM

Yep, nice benching!

Thanks! Love all the encouragement!

[mab54]

1/13/12

Squats
325x5
325x4
325x3

Log Clean and Press
220x1
220x1
220x1
220x1
220x Just cleaned

Farmers Deadlift (each hand)
265x1
265x1
265x1

Squats
255x20

Side Bends
50x22
50x22
50x18
50x16

Notes: Felt very good, was able to manage a two hour power nap before . A weight PR for log clean and press, went for weight today because of how good I was feeling. Snowed today so couldn't do farmers walk for the 4th week in a row, my hands feel better but I feel like I'm losing progress with it.

Even though I have only been lifting serious for one year I now know one thing about lifting, with 20 rep squats pace yourself throughout the entire thing. Last week I went straight to 10 reps then slowed down, every rep past 10 was hard. Today did 2 squats at a time with 3 deep breaths in between, didn't start getting hard till 17. Though I did switch to singles at 12 I think.

[big_swede]

255x20 is a killer! Havent messed around with the 20rep squat for a long time, brutal work man!

[Fazc]

Very strong work in here Mab, good stuff!

[Off Road]

Very strong log press. If I'm not mistaken, 220 is a pretty typical weight to use at heavy comps? And congrats on the 20 reppers, sounds like they are starting to get tough.

[mab54]

Originally Posted by big_swede

255x20 is a killer! Havent messed around with the 20rep squat for a long time, brutal work man!

Actually it wasn't that brutal till the last 3 reps was very happy with these, I can barely walk today but the actual set wasn't the bad.

Originally Posted by Fazc

Very strong work in here Mab, good stuff!

Thanks Fazc!

Originally Posted by Off Road

Very strong log press. If I'm not mistaken, 220 is a pretty typical weight to use at heavy comps? And congrats on the 20 reppers, sounds like they are starting to get tough.

I'm pretty sure at teen nationals this year they were using a 200 pound log for reps, so getting there!

[jasonjduke]

Originally Posted by mab54

1/13/12

Squats
325x5
325x4
325x3

Log Clean and Press
220x1
220x1
220x1
220x1
220x Just cleaned

Farmers Deadlift (each hand)
265x1
265x1
265x1

Squats
255x20

Side Bends
50x22
50x22
50x18
50x16

Notes: Felt very good, was able to manage a two hour power nap before . A weight PR for log clean and press, went for weight today because of how good I was feeling. Snowed today so couldn't do farmers walk for the 4th week in a row, my hands feel better but I feel like I'm losing progress with it.

Even though I have only been lifting serious for one year I now know one thing about lifting, with 20 rep squats pace yourself throughout the entire thing. Last week I went straight to 10 reps then slowed down, every rep past 10 was hard. Today did 2 squats at a time with 3 deep breaths in between, didn't start getting hard till 17. Though I did switch to singles at 12 I think.

Great workout. I love the log clean and press and farmers walks. Good stuff you got here.

About those squats - they are the mind killer. The more I do them the more I find it is about technique in breathing than it is leg strength. When I do 20's I usually hypervenilate and dive under deep for 5-8 reps right off from the start. Then for the next 4-5 reps take 1-2 breaths and then for the next 5 I am slowing down to a least 3 breaths between reps. The last five is where the "grow or die" survival mechanisim kicks in. My knees start knocking together like a boy being bullied by 6 big guys (3 on each side). Sometimes I want to close my eyes and pray for it to be over. But on those last couple with my legs shakin' and weights starting to clang I take up to 10 or more breaths and push til I see the light at the end of the tunnel...

I can literally feel myself growing as I eat half a house the following week. Whew, at least I didn't die - that time!