you can pull 5 pounds of water off before a match, no problem.

9/2/2011 2:34:05 PM

Well the problem is raising my total up by 105lbs and maintaining weight. My current PRs were not complete ball busters, so I probably have a few extra pounds in reserve. Now that I am going maximal on bench/squat/DL variations weekly, I should soon have a better idea of my potential.

BTW, I want to complete raw in the Battle on the Border on March 26th http://www.carolinastrength.org/

Any of yall have copmetitive powerlifting experience?

9/2/2011 4:19:52 PM

not really, other than knowing from watching my dad do them that your deadlift pull at a meet isn't going to be as good as in the gym. You're tired by the time that lift comes around.

[Edited on September 2, 2011 at 4:50 PM. Reason : my gym total is around 1600, but I probably couldn't hit but about 1550 in an actual meet.]

9/2/2011 4:50:17 PM

thanks matt

ill try the stretch this weekend

9/2/2011 4:53:47 PM

dude, that is a serious fucking total.

Why don't you compete?

Joie - No problem. I'd just go ahead and do it tonight. It doesn't really require much to do it. Plus mobility corrections take time... You should notice an almost instant improvement, but it won't be permanant.

You've got to fix the range of motion and be able to properly get in the correct starting and ending positions of lifts for them to be safe. Once you have the mobility to get there, to make it stick you've got to build stability/strength in those movement positions.

If I had to guess, and this is the problem with most people, you have over active/tight hip flexors and under powered glutes. The psoas attach at the lumbar spine, and if it flares up it feels like very bad low back pain.

[Edited on September 2, 2011 at 5:20 PM. Reason : o]

9/2/2011 5:16:08 PM

4x8 SLDL
3x15 Extensions
3x15 Pull Throughs
3x20 Calf Raises
27 Leg Raises

big stretch and ate the rest of my gf's caramel nut granola bars

9/2/2011 8:02:47 PM

i think a lot of my pain comes from my posture.

i've walked on my tiptoes for as long as i can remember...and when i stand i am INCREDIBLY swayback. (which is great for modeling haha)
i mean it's pretty damn bad.

but im thinking that 25+ years of walking like that has taken it's toll...

you think that could be an issue????

[Edited on September 2, 2011 at 8:20 PM. Reason : it extends down my thigh too ]

9/2/2011 8:19:51 PM

Quote :

"Why don't you compete? "

I've been telling him this forever!

Do it. Family tradition.

Our Dad was a competitive weightlifter for years.

9/2/2011 9:09:24 PM

3x15 Incline DB Press
3x15 CG Pulldowns
3x15 V-Bar Pushdowns
3x15 Hammer Curls
Oblique work

9/3/2011 11:57:05 AM

Dynamic Lower Body

Box Squat 220 8x2
Squat 330 2x1
Power Cleans 145 8x2 + Chins Ups/Muscle Ups/Pull Ups
Elevated Stiff Legged DL 135 5x10 + Chin Upsx5
Abs: Hanging knees to 'boes + stability ball roll outs

9/4/2011 3:28:19 PM

Quote :

"MattJMM2 All American 573 Posts user info edit post Just go with it. Doing the higher reps isn't bad, as it will stimulate muscle growth. Plus easing in to the heavier weights will allow you to progress further/longer. One modification I tried doing was this: for every 2 reps I achieved over 3reps I'd add 5lbs and do 1-5sets of singles with that weight after that max rep set. For example: If you get 12 on your last set. 12-3=9, 9/2=4.5, 4.5x5=22.5lbs. So you add 20-25lbs to the bar and do 1-5 sets of singles depending on how heavy it feels or how fatigued you are. I really like this so you can taste some heavier weight. "

did something similar with this last night on the OHP.

on the 3+ week, did 7 reps. added 5 lbs, got 3. added 5 lbs, got 1. did three more single reps. feels good man.

i really, really underestimated my 1rms it seems.

also, we're in shutdown, and i keep having to climb to the top of distillation columns several times a day. climbing up 8-12 flights of stairs 6-9 times a day outside in fireproof suits in texas in 110+F heat after having done heavy dls or heavy squats earlier in the morning is quite interesting.

9/6/2011 9:47:38 AM

Right on, yea it's good to test your strength occasionally. But, going maximal too frequently on the same lifts will cause some regression. I'd stick to singles that you could do for 3ish reps.

Dynamic Bench Day
Bench 165 8x3, 250 2x1
Seated 60#DB Press 5x6
Pendlay Row 195 3x5, 145x15
Incline Inner Tricep Ext. 35#x12, 10, 8 + Lat bar cable rows 135x 12, 10 , 8

9/6/2011 12:03:44 PM

now that i found a better way to record exercises here goes yesterdays workouts:

Cycling class 30 mins burned 393 calories (my pedal broke off mid-climb and the class was full so there were no replacement bikes)
Squats 5 reps 295/305/315
Hang clean 5 reps 150/160/170
Dead Lift 5 reps 305/335/355
Power Clean 5 reps 190/200/210
Bag Work 45 mins mainly working footwork with bag movement, keeping hands high and tight, and 5-10 strike combinations mainly hands for speed with "kill" shots mixed in

it really pissed me off that my pedal broke i was well on my way to a 900 cal day, because for some reason my legs were feeling great and i was really pushing myself hard, i even increased my base by 2 i was feelign so good.

[Edited on September 7, 2011 at 1:10 PM. Reason : d]

9/7/2011 1:07:56 PM

Halting dead lifts 135/185/225/315x3, 365/396/425x1, 365x3
Front Squats 135/185/205x5
RFE 35#DBs RDL 3x10

9/7/2011 2:56:16 PM

Thursday:

Bench Press 5 reps 225/235/245
Standing Tricep Press 10 reps 70/80/90
Spinning 70 minutes 900 calories burned

9/9/2011 9:16:53 AM

5/3/1 x 295/335/365/385 Decline Bench
18x DC Widest Grip Pull Ups
18x DC Pec Deck
18x DC Dual Cable Rows

[Edited on September 9, 2011 at 9:36 AM. Reason : .]

9/9/2011 9:35:25 AM

^was yesterday
today:

2x15x95 GMs
18x315 DC Squats
2x15x140 Leg Curls
2x15x160 Leg Extensions
3x20 plates Calf Presses

9/9/2011 6:37:11 PM

Today's workout:
Squats 3 reps 315/325/335
Barbell curls 10 reps 50/60/70
Power Clean 3 reps 205/210/215
Bench 3 reps 230/240/250
Double Dumbell Crunches 20 reps 15s/20s/25s

9/10/2011 2:56:02 PM

Dynamic Squat Day
Box Squat 220 8x2, 345x1
(4" deficit DL 185 x1 + Chin Ups x5)x10
(4" deficit reverse lunge 20#DBs x10 + Seated Cable Row x10) x 3

[Edited on September 11, 2011 at 11:04 AM. Reason : 0]

9/11/2011 11:03:45 AM

after my first run through of 5/3/1 using the triumvirate set of accessory work, i've noticed a few things.

a.) my ohp went out of control with gains, even in one cycle.
b.) which further proves my suspicion that i still have a lot of newbie gains left that i need to develop. i did SL5x5 sorta inconsistently for like 6-7 months, and never ate enough. tried to do some weird accessory work to the SL that seemed to not really aid in the overall progress and didn't go anywhere.
c.) first run through of 5/3/1 felt great and i really liked the program, however due to b.) i feel like there's a lot left that needs to be developed fully to get the full force of the program.

so, i noticed wendler posted this last week

http://www.jimwendler.com/2011/09/531-for-a-beginner/

why hello there....

so really it's just bp and squats twice a week, with one of the sessions at a reduced weight. to contrast with starting strength or SL, on those you're squatting 3 times a week and it just seems to be overly taxing. but what do i know.

so i think im going to give this a run through 3-4 cycles and see what happens by christmas time. i'll be having more time to focus on diet and sleep over the next few months, so it should be an ideal time. i'm going to continue using the triumvirate accessory work, based on the 5/3/1 lift of the day. wednesdays will be long.

i plan to start incorporating slow intensity / low impact cardio on mornings for lift days, with low impact hiit on off days. all lifting will occur mid afternoon. i plan to adjust the cardio work with what i see happening in terms of not making set out goals in weights/reps, and/or not meeting diet.

for a diet i plan to really feast after workouts, and keep up the protein intake on off days at more of a maintenance intake.

goals are to put on 25lbs on the bench and ohp, 40lbs on the squat and dl by christmas, and lose ~5-10lbs while doing so.

seems attainable if i work on the diet.

which, is obviously the hardest part.

the idea is to do a hypertrophy series after this for 6 months or so.

idk.

9/12/2011 12:44:31 PM

^Good luck with adding those numbers AND losing weight... Unless you've been training submaximally, hitting those numbers is going be challenge!

Dynamic Bench Day:

Speed Bench Press (rotating grip widths) 165 8x3. 205/245/265x1.
Seated 60#DB Press 5x7
Pendlay Row 200 3x5. 145x15
Incline In-folding Tricep Ext. 40#db x 12, 10, 8
Face Pulls 3x20
Reverse Flys 4x15

[Edited on September 13, 2011 at 12:31 PM. Reason : o]

9/13/2011 12:30:30 PM

27 good mornings
5/3/1/1 x 275/315/335/355 Squat
18x250 DC Leg Extensions
18x180 Leg Curls
27 adductors
27 abductors
27 hyperextensions

big stretch and making fajitas for dinner

9/13/2011 6:41:49 PM

Todays workout:
60 minute kettlebell circuit
30 minute crossfit circuit
70 minutes of gi brazilian jiu jitsu
15 minutes live grappling

9/13/2011 10:13:48 PM

Max Effort Lower Body
Front Squat 135/185x3, 225/245/265/275/280/285/290*x1
Rack Pull 315x5, 365x3, 385x6
Bulgarian Split Squat 3x10 + Seated Row 5x10

*15lbs PR!

9/14/2011 11:21:07 AM

About a month back I think I hurt my knee with my crap squat form. It feels funny and pops when I fully extend my leg.

It only hurts a little bit after I workout my legs but the pain concerns me. I'm wondering if I should stay off of it or just keep going.

9/14/2011 11:48:49 AM

i realized that for a small period of time as i get into improved shape i have a body type similar to brock lesnar, i guess because how the fat is burned in my body...its actually prety cool cuz my muscles look larger and more bulky and fewer, larger veins

it doesnt last logn before the love handles disappear and i get more lean over all

im callin it my black lesnar phase

[Edited on September 14, 2011 at 3:00 PM. Reason : f]

9/14/2011 2:59:53 PM

^^Look into rehabbing it yourself, unless it's a serious injury. Or, hire someone phys therapist, ortho, or even a personal training with enough knowledge.

You can usually fix movement pattern issues by finding where you lack mobility, regaining it, and then building stability at the end range of motion.

[Edited on September 14, 2011 at 3:01 PM. Reason : o]

9/14/2011 3:01:41 PM

^^endomorph, lol @ black lesnar..i actually went as brock lesnar last halloween

18x245 DC Incline Press
18x245 DC Yates Rows
18x90 DC Skullcrushers/CGBP superset
18x30 DC Standing DB Curls
27x Decline Sit Ups

ww cxn spaghetti for PWO gorge

9/14/2011 6:16:46 PM

Does anyone here use kettlebells in their training? I do, and they will work the shit out of you.

9/15/2011 12:35:40 AM

aren't kettle bells those light things that aren't as heavy as loaded barbells?

how can they help you more than something that is heavier?

[Edited on September 15, 2011 at 8:22 AM. Reason : .]

9/15/2011 8:22:06 AM

Quote :

"Does anyone here use kettlebells in their training? I do, and they will work the shit out of you."

I believe I'm about to. Very very close to getting rid of my gym membership. Haven't been in two weeks. Been using the Citadel's training course for my workout recently and it's been awesome. I've been missing some gym aspects, but I think the kettlebells could solve that. We'll see.

9/15/2011 9:17:14 AM

im gettin into it, its killer. Ive done it sporadically with my crossfit regimen and nowI am starting to to the actual one hour kettle bell class

ive got a session today actually. My sessions are under the supervision of a coach so i have no control of the workout. Also, TRX is real good too, as well as traditional weight training (maximus)

By the way yesterday's workout:
60 min cycling 873cal burned

[Edited on September 15, 2011 at 9:39 AM. Reason : r]

9/15/2011 9:38:28 AM

You can do some cool stuff with kettlebells, especially for conditioning.

But if you want to build serious strength and power, barbells are a better option.

9/15/2011 12:33:18 PM

Relevant to this thread:
http://www.thedailyshow.com/watch/wed-september-14-2011/the-plight-of-muscled-americans?xrs=share_copy

I thought the "lunk alarm" thing was a joke but apparently not. Also found this from 2006:
http://www.nytimes.com/2006/11/18/nyregion/18grunt.html

Quote :

"Grunting can be a nuisance to anyone within earshot, sure, but does it serve any physiological purpose? Dennis G. O’Connell, a professor of physical therapy at Hardin-Simmons University in Abilene, Tex., has conducted studies on the effects of grunting. He found that weight lifters produce between 2 and 5 percent more force when they grunt, in part because the deep breathing grunting entails can help stabilize the spine. “I’m not so sure it’s wise to tell people not to grunt,” Professor O’Connell said."

Planet Fitness is like the IHEARTKISSES 2011 BEACH BODY CHALLENGE of gyms.

Just kidding, beach body people.

9/15/2011 3:37:06 PM

I really dislike Planet Fitness' niche marketing. That's why I'll never sign up there.

I am sure it's a successful model. But I'd rather not pussify and reduce the quality of my training because someone may be intimidated.

9/15/2011 3:55:25 PM

Yesterdays workout:
Leg Press pyramid (10 reps down to 1 rep) 275, 285, 295, 305, 315, 325, 335, 345, 355, 365
Standing Barbell Row pyramid (10 reps down to 1 rep) 145, 150, 155, 160, 165, 170, 175, 180, 185, 190
1 hour Kettle Bell Circuit
45 mins of jiu jitsu
30 minutes of Crossfit circuit

9/16/2011 12:28:11 PM

I'm more intimidated by the type of people who look like they would stab me and take my wallet at PF than I am by any ginormous dudes at my new gym.

9/16/2011 12:33:31 PM

we have a judgement free zone at my gym. its called the women only workout room

9/16/2011 2:02:20 PM

bullshit women are the most judgemental of all

9/16/2011 2:05:53 PM

Hypertrophy Legs

5min warmup
2x15x95 Good Mornings
2x15x225 SLDLs
2x15x225 Kneeling Squats
3x10x200/160 Leg Extension/Curls supersets

half a loaf of homemade ww bread pb + j pwo munch

9/17/2011 8:26:12 PM

Dynamic Squat Day

Box Squat 225 8x2, 300 4x1
Power Clean + Front Squat + Push Press 155 5x3
Back Extensions 3x12 + Chest Supported Rows 3x15
Abs
5min of kettlebell swings

I thought I would struggle today due to hangover and lack of sleep from the weekend festivities... was pleasantly surprised with my performance

[Edited on September 18, 2011 at 10:35 AM. Reason : 0]

9/18/2011 10:34:42 AM

In season day 1 (of week) workout

Incline Bench Press 3x5
Squats 3x5
Dumbell Shoulder press 2x10
Front Raises w/ Plate 2x12
Barbell Shrugs 3x10
Exercise Bike until it becomes boring

9/19/2011 1:46:28 PM

Dynamic Bench Day

Bench 170 8x3 rotating grip widths. 225 4x1.
Incline 80#DB Bench 5x5
Pendlay Row 205 3x5, 150x15
Incline Infolding Tricep Ext. 45#DB 10, 8, 6
Face Pulls 3x15

9/20/2011 11:23:29 AM

Just ordered the BCAA to try out. Thank you MattJMM2 for the tip and the discount. I saved $2.61! Shipping wasn't terribly bad. I also got the Geronimo and Creatine Ethyl Ester. I'll report back how they work out. Thanks again.

9/28/2011 11:34:38 AM

The BCAA boost can be a litter bitter. What flavor did you get?

The geranimo is no joke, dose lightly to begin.

####

Hit a new PR on the squat today @ 380lbsx1 I will get 385lbs next week.

9/28/2011 11:59:28 AM

I went with the grape.

9/28/2011 12:18:59 PM

Monday:
Cycling 65 min 841cal burned
Jiu Jitsu 60 min
Live rolling 20 min

Tuesday:
Leg Curl Pyramids 10->1 reps 90/100/110/120/130/140/150/160/170/176
Bench Press 10->1 reps 190/195/200/205/210/215/220/225/230/235
Kettle Bell circuit 60 min
Jiu Jitsu 45min
Crossfit Circuit 30 min

9/28/2011 12:35:36 PM

never heard of geronimo outside of american history

tried a reverse pyramid leg day, wasn't bad at all

145/135/125 x 8/10/12 GM
245/225/205 x 8/10/12 Squat
12/10/8 plates x 15/20/25 Calf Presses

thai for dinner

9/29/2011 6:47:00 PM

Put 185lbs overhead in a strict standing press today! New PR! That's 10lbs over body weight

Max Effort overhead press: 180/185x1
100#DB Bench 3x5
100#DB 1arm row 3x6
Cable Overhead Tricep Ext 4x10
Inverted Rack Row 4x10

[Edited on September 30, 2011 at 11:04 AM. Reason : o]

9/30/2011 11:04:04 AM

that's impressive. good job.

10/1/2011 2:36:57 PM