leakypipeDCI's Quest for Powerlifting Glory!

[leakypipeDCI]

3X5?

[TheJuggernaut]

Quote, originally posted by leakypipeDCI »

3X5?

Something like that yeah.

[davidl351]

Quote, originally posted by TheJuggernaut »

Drink [more] coffee. It's a great appetite suppresant. Eat more frequently too.

i wish that was true for me. whenever i drink coffee, it feels like its drilling a hole through my stomach and i have to eat less than 15 minutes after i finish my cup. this is about 20 minutes after i ate my breakfast.


Modified by davidl351 at 11:49 AM 2-17-2009

[rabbit_hmpr]

Quote, originally posted by ::xander:: »

my deadlifts hit 400+ way before my squats did,

Im the exact opposite. My squats have been wayyy higher than my deads.

[leakypipeDCI]

Quote, originally posted by rabbit_hmpr »

Im the exact opposite. My squats have been wayyy higher than my deads.

Have you ever tried Sumo DL?

[davidl351]

those are some big numbers...reading your thread makes me want to do deads and squats for power. cant do power bench...afraid ill destroy my rotator cuffs.

[leakypipeDCI]

At the risk of being egotistical, super lame, redundant, or pissing Hulk off, I am gonna keep using this as a training log.

DE Bench

9x3x185- Dropped back down to 185 because I was concerned I wasn't generating enough power at 195

ABZZZZZZZZZZZZZZZZ
Incline DB 2x3x100, 1x1x100- that bitch wasn't moving any more. ****.
Dips
DB Flys 3x8x60

[TheJuggernaut]

Quote, originally posted by leakypipeDCI »

At the risk of being egotistical, super lame, redundant, or pissing Hulk off, I am gonna keep using this as a training log.

It IS your training log.

Quote, originally posted by leakypipeDCI »

DE Bench 9x3x185- Dropped back down to 185 because I was concerned I wasn't generating enough power at 195

Atta boy. This makes me have a lot more confidence in you. Most people can't stand the idea of benching such light weight, and not moving up. The weight on this day is almost irrelevant. You have to be very very honest with yourself about how fast you feel. If you feel that you are not pushing fast, you have to back down. If you feel that heavier weight results in the same speed, then move up. For reference, when Vinny D made his run at a 600 raw bench, he started his speed bench at 185 (not saying yours should be proportionally low, just saying that's how slow he had gotten, he had to go that low relative to his max to maximize his speed strength).

[leakypipeDCI]

ME Bench Day

Barx25
135x5
185x2
225x1
245x1
275x1
295x1
315x0 ****.

Felt pretty blah today, might have something to do with having to get up at 4 last night to feed the kid so the wife didn't go nuts.

JM Press 3x8x185
Tried rack lockouts at a higher pin setting, too high. Got pissed.

Rope Tricep Pulldowns
HAMMER CURLS!!!!!! Those were for you, Kim. Actually, I haven't done any bicep isolation in awhile, and yet have made progress here.

[kimlin85]

curls for the girls.

you'll hit 315 next time, no doubt.

[leakypipeDCI]

DE Squat Day

Box Squats 9x2x245
DL 5x5x315 Kept these pretty light since I haven't done them in two months. Probably move to 365 or so in two weeks

Bent Rows 5x5x185
Walking lunges with 45s
ABZZZZZZZZ

[CTAC2003]

whats JM press?

[leakypipeDCI]

Quote, originally posted by CTAC2003 »

whats JM press?

http://www.youtube.com/watch?v=Ck2KpzhIYY8

Great for triceps

[TheJuggernaut]

Quote, originally posted by leakypipeDCI »

http://www.youtube.com/watch?v=Ck2KpzhIYY8 Great for triceps

I've been meaning to say, watch your form on these. It's too easy to turn it into a half assed press. This isn't necessarily bad, but it doesn't hit the triceps as hard. 185x8 is pretty crazy if you do it to full range, that's hard for me to do.

The demos in the videos are the half assed presses, this is not how JM intended it to work.

This is the man himself explaining it (it's funny to me that Tate shows the half assed press in the above video, yet he told me when he trained with JM, they did it the way he does it):

[ffwd to 4:12, or mute the **** music, the lifting's pretty cool]

http://www.youtube.com/watch?v=NxfzWbEKd6s

[CTAC2003]

Quote, originally posted by leakypipeDCI »

http://www.youtube.com/watch?v=Ck2KpzhIYY8 Great for triceps

[leakypipeDCI]

Yeah, look at the link Juggernaut posted, as it is way better and made me realize I have been doing them wrong. Oops.

GOnna try and squat 445 tonight.......

[TheJuggernaut]

*******! Stop outsquatting my bench

[leakypipeDCI]

****.

[leakypipeDCI]

Quote, originally posted by leakypipeDCI »

****.

To elaborate, I didn't attempt 445 because I didn't have a ****ing spotter. 385 and 415 both felt good. I was so depressed I left.

In other news, can any of you set up a meal plan for me? I think if I have a schedule to follow I can stick to it. Goals: continue to increase weight, lose fat.

[thompo]

giant omelette in the morning.

-massive- quantites of chicken, rice, venison, and veggies through the day. stay hydrated and hit a shake PWO.

load up on carbs on lifting days, avoid them on the others.

easier said than done though. good luck.

[FBMphil]

Quote, originally posted by thompo »

easier said than done though. good luck.

No. ****. I'm killing off the remaining rice/pasta/oatmeal/cookies in my house by the end of this week so I can live on eggs, chicken, turkey, rice, and broccoli for the next month. And beer. These numbers are nice but my love handles are too much

[leakypipeDCI]

This is turning out to be a ****ty week at the gym.

Speed Bench 9x3x185

MP

I have a secret to let out. I have been using a Hammer Strength machine for MP, and tonight I finally took the training wheels off.

I did 1x5x135, then 1x4x135, then could do no more. ****.

UniDB Press 3x5x65
Dips
Rows

My collarbone hurts, by lower bicep tendon hurts, and both of my wrists hurt.

[leakypipeDCI]

DE Leg Day

Box Squats 9x2x245

SLDL 5x5x265

Bent Row 5x5x195

Walking Lunges w/ 50s

75 weighted situps

Gonna try the 315 bench again tomorrow.....maybe end the week on a good note?

[leakypipeDCI]

Missed 315 by the narrowest margins, messed around with trying to get my form right for JM Press.

I think I might take a week off. Been going eight weeks straight now, maxing both lifts each week.

[FBMphil]

Quote, originally posted by leakypipeDCI »

I think I might take a week off. Been going eight weeks straight now, maxing both lifts each week.

It helps. I lifted lightly for a month at the beginning of this year, gained a couple pounds, went back to hitting the weights hard and made NICE gains after a one week down period.

[TheJuggernaut]

If you're gonna deload then deload, no light lifting - stay out of the gym.

[leakypipeDCI]

What is the theory behind deloading?

[CTAC2003]

Quote, originally posted by leakypipeDCI »

What is the theory behind deloading?

rest
http://www.elitefts.com/documents/deload.htm

[TheJuggernaut]

Quote, originally posted by leakypipeDCI »

What is the theory behind deloading?

Sometimes you don't pay enough attention to your body and you reach a point where your nervous system is so shot that you're still worn out by the next workout. Or you have a pain that won't go away no matter how carefully you try to work around it. If you try to work through this stuff, or back off, all you're likely to do is get weaker and smaller, until you finally HAVE to stop. Sometimes you'll be able to recover while taking it easy but it'll take WAY longer than it has to. If you feel you need a break, stay out of the gym for a week [this is f'ing hard...], and then re-evaluate.

[TheJuggernaut]

Quote, originally posted by CTAC2003 »

rest http://www.elitefts.com/documents/deload.htm

It's funny reading that, when I know he finally had the same epiphany as me - that you CAN'T train during a deload (no dynamic or repetition, nothing).

[leakypipeDCI]

Offically deloading this week. Is cardio allowed?

GOnna try something new with the wifey starting this week as well. We are going to make a list of all the crap we eat or drink (energy drinks, candy, cookies, etc.) and get it out of our house and stay away from it until we go to Vegas in May. She wants to lose ten more pounds of baby weight, and I think if I had someone else pushing me I could clean up my diet better. We will see how it goes.

[TheJuggernaut]

Cardio is ok as long as it's low intensity, nothing that stresses your muscles or nervous system. Also stretch, a lot. Change the angles up all the time. Like pulling your arm out to the side isn't the only way to stretch the pec - if the arm is raised or lowered, it's a different stretch. Hit every angle you can and never ever hold a position that hurts. The moment you feel discomfort, back out of it, change the angle a bit, and try again.

[leakypipeDCI]

Back in the gym and kicking ass

ME Squat

135x8
185x5 (Usually 225 but spaced out)
275x2
315x1
365x1
385x1
415x1
445x1 PR

Pretty stoked, had an audience of about ten on my last two.

Need to borrow a camera and enter Xander's challenge.

Shrugs 3x5x365
Beach Abz 25, 25, 25
Seated Calf Raises (continuing Jugg's fat people theory) 3x5x180

[leakypipeDCI]

Oh and I would also like to mention that I am 30 pounds away from my 2009 goal of squatting 475.

[leakypipeDCI]

DE Bench Day

9x3x185- Felt very good and fast, I think my week off helped a lot

Incline DB 3x3x100s
DB Flys 3x8x60s

GOnna keep it a little light this week so I am ready to go for Xander's challenge on Sunday

Oh, and here are some pictures:

January 31st, 2006 255 Pounds

June 27th, 2008 215 Pounds

March 10, 2009 223 Pounds

In order to cut down to 198 my diet is going to have to be flawless. I am a fatass.


Modified by leakypipeDCI at 7:08 PM 3-10-2009