leakypipeDCI's Quest for Powerlifting Glory!

[thompo]

actually being able to lift it helps sometimes too.

[Nitro!!!]

bwhahahaha

[leakypipeDCI]

DE Bench Day

9x3x185, changed grips each set this time, they seem like they are getting faster.

Military Press
Dips
UniLateral DB- Only did a 60 lb, but these killed me. Might be because they were last, but damn.

[leakypipeDCI]

ME Squat Day

135x8
225x5
275x2
315x1
335x1
365x1
395x1
405x1

I wanted to try 425, but there wasn't anyone there who spot me adequately. Going to be a problem going forward.....

Shrugs
Hypers

I think I will keep the routine above the same except for the last two. eventually build that to three at or above 90%, which is what I will be doing in competition.

I was incredibly tired yesterday as well. I have switched up my work and sleep schedule due to the new little guy we have, and have been getting less than six hours of sleep a night.

The good news is that they brought the second squat rack back.


Modified by leakypipeDCI at 11:40 AM 1-28-2009

[thompo]

i wouldn't trust 99% of the trainers i've met to properly spot me on a big squat.

that's not a comforting feeling.

[leakypipeDCI]

Quote, originally posted by thompo »

i wouldn't trust 99% of the trainers i've met to properly spot me on a big squat. that's not a comforting feeling.

No kidding. Nobody wants to get up close and personal. My neighbor can do it, and I met a another guy who will, but a lot of the dudes at my gym don't know how to do a squat, let alone help me out if I stall.

[thompo]

spotting a heavy squat is not for the homophobes, thats for sure

typical weekend certified trainer spot = sticking your arms out forward all awkwardly like it was your first slow dance. because, you know, they're gonna front raise multiple hundred pounds if your squat stalls out.

[leakypipeDCI]

What, you don't go up to random dudes at the gym and give them a big hug from behind?

My core wasn't tight on liftoff on 395 last night. Yikes.......
That wasn't fun.

[leakypipeDCI]

ME Bench

Barx25
135x5
185x2
225x1
245x1
265x1
275x1
295x0 Fuuuuuuuuuuuuuuuuuuuuuuuuck

Two weeks and no progress. 275 was easier, and I think the speed bench work is helping me out of the bottom.

JM Press 3x8x155
Rack Lockouts 3x8x275
Cable/Roped Tri Pulldowns 3x8x130/140/150
Rear Delt Fly Machine thingy- wanted to try a rear delt exercise because mine are lagging behind. Machines suck, need to find a different way to work them.

[leakypipeDCI]

DE Squat

Box Squats- 9x3x225

*Made a "box" out of the step aerobic platforms sitting in the corner, worked well. Bottom of the movement was about 1.5" below parallel.

SLDL- 5x5x245
Walking Lunges with 40s- 3x14 steps
Russian Twists with a 35
Farmer Walks with 95s, 60 yards with a turn

[leakypipeDCI]

DE Bench Day

9x3x185.......Gonna move up to 195 next week

Incline DB 3x3x95s.........hit four on the last set

DB Flys 3x8x60s

Dips

Still struggling energy wise.......tough to finish everything and I have been skipping cardio.....starting to get fatter.....ugh

[thompo]

*cough* overtraining *cough*

take a few days off man, you're getting progressively more tired and a more frustrated.. at least from what i can tell by your posts anyway.

[leakypipeDCI]

I think it may have more to do with me being sick and not getting much sleep with the baby around. If it doesn't get better by next week I will take a couple days off. Only going 4 days a week on most weeks....

[thompo]

oh ****, i forgot you had a kid.

nevermind.

case closed.

[leakypipeDCI]

ME Squat Day

135x8
225x5
275x2
315x1
335x1
365x1
395x1
415x1

Again, no spotter. I am going to move heavy squat day to Monday and convince my neighbor to lift with me on that day.

[leakypipeDCI]

ME Bench

Barx25
135x5
185x2
225x1
245x1
265x1
275x1
295x1 PR

Ass tried to come off the bench for some reason. Need to get my foot placement figured out.

Rack lockouts 3x8x275

[TheJuggernaut]

Good job on the PR man! The trick to keeping your ass down (other than getting a regulation bench, some **** gym benches are barely taller than a cardio step) is to crank your legs. You can do this in different ways. If your fed of choice allows lifting your heels, get on your toes and get your feet under your ass and as far OUT as possible (hint: if your hips don't hurt, they're not out far enough). Then crank your heels down (if you can touch them to the floor but barely, even better) and clench your ass like you're about to get fisted in prison.

If you want to lift in the IPF or similar (where part of the heel and toe must be touching) it's a little funkier. If you have shorter legs, the above can still work because you can achieve the effect while having your feet flat. Otherwise, do pretty much the same as above but turn your feet out 90 degrees and set up on the inside edge of your foot (it's pushing the rule limits but it's 100% legal).

This will also give you awesome leg drive.

[TheJuggernaut]

By the way, jack up the poundage on the rack lockouts, and reduce the range. Your range of motion should only be around 4", and maybe rotate in some shorter ones. At your max, you should be doing rack lockouts with around 450+.

[leakypipeDCI]

I will definitely try the foot positions you suggest next week. Thanks!

450?!?!?! I'll give that a try next week too. Been doing about an 8" ROM, almost equivalent to a floor press.

[leakypipeDCI]

DE Squat Day

Box Squats 9x3x225
SLDL 4x5x245, 1x5x265
Bent Rows 5x5x175 My back is ridiculously behind the rest, so I am going to try and incorporate more rear delt and back work
Walking Lunges with 40s

Here is what my schedule is shaping up like:

Monday-
Max Effort Squat Day
-Squats Build to one rep sets
-Shrugs 3x8
-Hypers 3x8
-Rear Delt Work
-Core work

Tuesday-
Dynamic Effort Bench Day
-Speed Bench 9x3 @60% of max
-Incline DB 3x3 or Military Press 5x5
-DB Flys 3x8 or Unilateral DB Bench 3x8
-Dips
-Core work

Wednesday- Off, softball in a couple months

Thursday-
-Max Effort Bench Day
-BB Bench- Build to one rep sets
-JM Press 3x8
-Rack Lockouts 3x8
-Core work

Friday-
Dynamic Effort Squat Day
-Box Squats 9x2
-SLDL 5x5 or DL 5x5
-Walking lunges
-Bent Rows 5x5

Saturday- Off, golf in the summer

Sunday-Variety
-Strongman stuff (farmer walks, tire flips, etc.)
-Boxing

If you guys have any suggestions let me know, I am starting to make some progress, especially on squats.

[leakypipeDCI]

ME Squat

135x8
225x5
275x2
315x1
335x1
365x1
395x1
425x1 PR

425 actually felt easier than 405 and 415. I exploded out of the hole. Hooray for box squats!

Also I have been bummed about my weight the past week, but I ihave decided I shouldn't give a **** about it right now. 222 this morning.

[thompo]

good job man.

problem is, you're only 85% of the way to 500.

[thompo]

i say you hit 500 and do a slow cut to 205 while maintaining the big squat.

2.5x bodyweight would be stupid awesome.

[leakypipeDCI]

205 would be managable, and cut to 198 for comps if I ever get my **** together for that.

Of course, there are people out there that think I am going to get smoked if I stay clean.

[thompo]

and i bet those people aren't pushing anywhere near a 1200 total either.

[leakypipeDCI]

DE Bench

9x3x195 w/varying grips

UniDB BP 3x8x60
MP
Dips
Situps

[leakypipeDCI]

ME Bench

Warmup
245x1
265x1
285x1
305x1 PR

JM Press 3x8x185

Cut out early

[kimlin85]

wow, nice job. u went up 10 lbs! i bet it feels pretty damn good.

[TheJuggernaut]

Make with the videos douche

PS: well done

[leakypipeDCI]

Yeah, yeah, eventually. I looked at the squat rack tonight and I am not sure about getting 4" ROM on lockouts, but I will give it a shot.

[TheJuggernaut]

Quote, originally posted by leakypipeDCI »

Yeah, yeah, eventually. I looked at the squat rack tonight and I am not sure about getting 4" ROM on lockouts, but I will give it a shot.

If you don't have a real cage, only a ****ty rack with fixed pins (which are usually too low) then use a cardio step as a bench. Here's an idea for the range to aim for (around this or a tiny bit more), back in the day with 700:

http://www.youtube.com/watch?v=71qLh_RRLjc

[leakypipeDCI]

What are yoru thoughts on floor press?

[TheJuggernaut]

Quote, originally posted by leakypipeDCI »

What are yoru thoughts on floor press?

It's useful if you're weak off the chest. But it's only useful if you do it right. If you just press while lying on the floor, you're just doing a partial cheat bench. You have to have your legs straight out so they do nothing and when your upper arms touch the ground, you have to unload onto them for a split second (almost like a rack lockout but onto your arms and not fully unloading). If you're lifting less on the floor press than normal flat, then you're doing it right. If you're lifting more, then you're just cheating yourself.

[leakypipeDCI]

ME Squat Day

135x8
225x5
275x2
315x1
335x1
365x1
405x1
435x1 PR

I gotta admit, I walked around like a bad ass mother****er afterwards. I was pumped.

Shrugs 3x8x340
Hypers with two 35s
Russian Twists with a 35
Rear Delt bent flies 3x10x20s HOLY MOTHER OF GOD, THESE THINGS KILLED ME. I think I found a weak spot....yikes.

[TheJuggernaut]

Jack the weight and drop the reps on the shrugs. These should be heavy and ugly as sin. Cheat your ass off and move as much weight as you can possibly hang on to (even with straps).