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    Thread: leakypipeDCI's Quest for Powerlifting Glory!

    1. Member leakypipeDCI's Avatar
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      01-14-2009 12:54 AM #36
      ME Squat Day

      135x8
      225x5
      275x2
      315x1
      335x1
      365x1
      385x1
      405x1

      Hypers w/ a 45
      Shrugs

      Gonna shoot for 425 next week. 500 here we come.

      It's all about squats and deads.

    2. 01-14-2009 09:23 AM #37
      Shoot for 415.

    3. Member leakypipeDCI's Avatar
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      01-14-2009 12:25 PM #38
      Party pooper
      It's all about squats and deads.

    4. Member leakypipeDCI's Avatar
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      01-15-2009 09:43 PM #39
      ME Bench Day

      Barx20
      135x5
      185x2
      225x2
      245x1
      265x1
      285x1
      295x0 arrrrrrrrrrrrrgh

      JM Press
      Pullovers
      Cardio

      It's all about squats and deads.

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      01-15-2009 09:50 PM #40
      are you doing any unilateral benching on dynamic days?

    6. Member leakypipeDCI's Avatar
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      01-15-2009 09:54 PM #41
      Nope, schedule is a work in progress at this point.
      It's all about squats and deads.

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      01-15-2009 10:08 PM #42
      try this next push day.

      incline db, 3x3
      30 degree single arm, 5x3

      keep your reps as controlled as possible, dare i say exaggerate that control even just a little bit and kill all momentum before you press.

      if you can build the strength to hit all 25 reps from a full pause, it'll translate big time into your bb press.


    8. Member leakypipeDCI's Avatar
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      01-16-2009 01:09 AM #43
      I have been meaning to add inclines back in. Will do.
      It's all about squats and deads.

    9. Member leakypipeDCI's Avatar
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      01-17-2009 02:03 AM #44
      DE Squat Day

      Box squat 9x3x225 need to find a milk crate, benches are too tall

      SLDL 5x5x225 first time ever doing these, pretty easy

      Walking lunges with 35lb db

      Russian twists with 35lb plate

      Not sure if I am going to be able to walk tomorrow

      It's all about squats and deads.

    10. 01-17-2009 07:38 PM #45
      Post or email me your box squat videos (when you get the crate)

    11. Member leakypipeDCI's Avatar
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      01-18-2009 03:30 AM #46
      Will do.

      GOnna head to the gym tomorrow and do some assistance crap, as well as flip a itre for awhile and do some farmer walks.

      It's all about squats and deads.

    12. Member leakypipeDCI's Avatar
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      01-19-2009 10:07 PM #47
      DE Bench Day

      Speed Bench 9x3x185
      Incline DB 3x3x75s
      DB Flys 3x5x60s
      Dips

      thompo, on the one armed deals, do you have anything in the other hand, or hav a db in each hand and press one at a time?

      It's all about squats and deads.

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      01-19-2009 10:20 PM #48
      heft up one db, rep it, set it down on your knee, switch hands, start over.

      use your other (empty) hand as a counter balance to keep you on the bench. i kind of stick it out to the side, some people just put their hand on their hip.


    14. Member leakypipeDCI's Avatar
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      01-19-2009 11:26 PM #49
      That makes more sense. I tried them tonight with one db per hand , moving one at a time and that didn't seem like much of a core workout. hahahahha
      It's all about squats and deads.

    15. Member leakypipeDCI's Avatar
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      01-20-2009 02:06 PM #50
      Gawd damn, I am hungry all the time now. Doesn't help my need to get to 198........221 this morning.....yikes.
      It's all about squats and deads.

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      01-20-2009 02:16 PM #51
      how tall are you again?

      i'm up to 201, i'm not stopping until i hit 215. i've been meaning to start a creatine cycle for a couple weeks but i keep neglecting to buy it.. i have a feeling 210 is going to come pretty quick when i get on it.

      i just want to be bigger so i can move more weight. i remember 315 feeling alot lighter on my back at 210lbs than it did when i got down to 190.


    17. Member leakypipeDCI's Avatar
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      01-20-2009 02:20 PM #52
      5'11" with a lot of fat. I would say the 22% BF range.

      I did start creatine again this week which usually makes me bloated, which could explain the 5 pound jump this week, have been hovering around 215.

      It's all about squats and deads.

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      01-20-2009 02:25 PM #53
      yeah you're water logged for sure.

      **** your bf% though, you can't even concern yourself with something like that if you're training for some monster PR's.


    19. Member leakypipeDCI's Avatar
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      01-20-2009 02:29 PM #54
      Yeah, but I would rather not have to cut 20 pounds to make the class I want to be in. I still have seven months, so not that big of a deal. ME Squat day tonight, YeeHaw!
      It's all about squats and deads.

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      01-20-2009 02:34 PM #55
      oh yeah, i forgot you're actually planning on competing.

      give yourself 20 weeks for 20 pounds.


    21. Member leakypipeDCI's Avatar
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      01-20-2009 02:45 PM #56
      April 4th then.

      When it gets warmer in the mornings and I start running to get in shape for the 5k, it should be easier.

      It's all about squats and deads.

    22. 01-20-2009 03:15 PM #57
      Drink [more] coffee. It's a great appetite suppresant. Eat more frequently too.

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      01-20-2009 08:36 PM #58
      Quote, originally posted by thompo »

      i just want to be bigger so i can move more weight. i remember 315 feeling alot lighter on my back at 210lbs than it did when i got down to 190.

      I'm just about at 210 right now and your point is spot on. With the chubbiness comes the strength...


    24. Member leakypipeDCI's Avatar
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      01-20-2009 11:43 PM #59
      ME Squat Day

      135x8
      225x5
      275x2
      315x1
      335x1
      365x1
      385x1
      415x1

      Last one was fairly easy compared to the last time I did it. One thing I changed was took a deep, full stomach breath before moving down, then held it all the way back up. Picked up that tip from the EliteFTS Squat video.

      Shrugs 3x7x340, two second pause at top
      Hyper 3x7x 2 35s

      It's all about squats and deads.

    25. 01-21-2009 01:42 PM #60
      Good job on the 415 man. Doesn't it feel nicer to go home with a PR, than going home in frustration from not having lifted more than last week?

      Not just the breath, you have to crank your whole body and hold it. Lifting max weights is a very separate skill. You can't expect to be loose as you unrack the weight and hope to get tight at some later point. For the squat/bench, this is a generally good approach:

      -get your form dead on
      -grab the bar with a death grip, pull your shoulders back, contract the whole upper back and hold it rock hard
      -take a medium breath, unrack the weight
      -let it settle on you for a split second, get stable, now take your full breath, and hold this until you rack (if you end up passing out then so be it)


      Modified by TheJuggernaut at 9:43 AM 1-21-2009


    26. Member 2.0lover's Avatar
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      01-21-2009 02:03 PM #61
      Quote, originally posted by leakypipeDCI »
      One thing I changed was took a deep, full stomach breath before moving down, then held it all the way back up. Picked up that tip from the EliteFTS Squat video.


      pssshhhhawwww i've been preaching this for months!


      but, regardless of how you learned it. isn't it a ****ing great technique!?


    27. Member Steveo989's Avatar
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      01-21-2009 02:24 PM #62
      Quote, originally posted by 2.0lover »


      pssshhhhawwww i've been preaching this for months!


      but, regardless of how you learned it. isn't it a ****ing great technique!?

      Isn't it good to do regardless since the air helps stabilize your spine.

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      01-21-2009 03:43 PM #63
      Quote, originally posted by TheJuggernaut »

      -let it settle on you for a split second, get stable, now take your full breath, and hold this until you rack (if you end up passing out then so be it)

      It doesn't count if you didn't see stars!


    29. 01-21-2009 03:46 PM #64
      Quote, originally posted by FBMphil »

      It doesn't count if you didn't see stars!

      Or you look like this dude. I used to train with him off and on. One time at a meet he headbutted the bar so hard he busted his forehead open. Now for some reason, whenever he gets under a heavy squat it inevitably opens up again, his nose often goes too. Makes for a good crowd wow-factor


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      01-21-2009 04:01 PM #65
      There was a kid who powerlifts training in my college gym yesterday, and after he finished yelling, hitting himself, and got his 600+ squat, a couple kids in the gym that were watching literally gave up what they were doing, racked their weights, and went home

    31. Member leakypipeDCI's Avatar
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      01-21-2009 10:16 PM #66
      It definitely helps core stability
      It's all about squats and deads.

    32. Member leakypipeDCI's Avatar
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      01-22-2009 11:51 PM #67
      ME Bench Day

      barx20
      135x5
      185x2
      225x1
      245x1
      265x1
      285x1

      I am in Houston and was working out at a 24 Hour, so didn't feel like asking anyone for a spot. 285 was easier than last week, though.

      JM Press
      Pulldowns
      Hammer Curls

      It's all about squats and deads.

    33. Member kimlin85's Avatar
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      01-23-2009 08:22 AM #68
      just curious, you said you were trying to cut so are you eating at a caloric defecit? great #s for someone cutting btw.

    34. Member leakypipeDCI's Avatar
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      01-23-2009 02:03 PM #69
      Not too worried about that right now. I am down about ten pounds from this time last year. Once I get below 200 I will put up some pics of myself circa 255.
      It's all about squats and deads.

    35. 01-24-2009 03:10 AM #70
      Quote, originally posted by ::xander:: »

      at least.

      squatting is funny, most of the time all you need to push more weight is to just a mental push.

      True, I have skinny legs with not much muscle definition and I can still outsquat the guys who show up at the gym with their back supports and knee straps.

      It's all about exploding through at the right moment and believing you can lift it.

      Attention! I shoot basketball from the front row. I spend hundreds of dollars for expensive tickets. I smuggle in long, expensive cameras and lenses, and security doesn't even bat an eye. That's right. I'm special. All because I want to sell you a 50mm 1.8 lens so you can be just as cool. Have a good day.

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