Just and old guy training training hard to be better than I was yesterday
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Lift Like a Beast
Tuesday, 29 July 2014
28 July 2014
Volume Night tapering down
Only a week and a bit until my comp lifts and the lower weights are helping out. This is one way of getting rest without losing gains.
Squats - no big deal. 140kgs was a nice weight to get some work in at but not so much as to cause much stress.
Bench Press - 100kgs is a weight that still works to make sure form is where it should be. I lost tightness on one rep from breathing out at the wrong time. Other than that all went well
Deadlifts - We decided to do some deadlifts for form work. My deadlifts still suck. I warmed up to 160kgs doing semi sumo and did 170kgs , then switched to conventional and could barely move the bar. My back still just is not what it should be. I need to get the back sorted and move on. On comp day I will warm up and see how things feel and decide how to lift on the day. I may need to stick with the semi sumo to build up strength and straighten things out.
Tuesday, 22 July 2014
21 July 2014
Volume Day on a taper down
Well it is coming down to competition time in a couple of weeks and looking at getting work in while also reducing weight. It felt obvious in work sets that it is deload time. Things are working well with programing, I wish I could say it was all planning but there is some luck in there. I would say right now tapering down is going to set is up good for the comp.
Squats- Tonight shortened up the reps and reduced sets. Could feel 150kgs on my back and worked them off just fine.
Bench - we decided not to slow the bench just yet and did the normal increase. These felt heavy like the squats. 105kgs for 5 should be easy but the last rep on each set was a little grind. I felt it in my shoulder on the first set but that was not getting tight on the set up. Sets 2 & 3 felt much better. Skipped pin presses for some rest.
RDL - these felt ok. Reduced volume here also. Tried to get some hamstring stretch going and get the hips popping through. A day later and my lower back is sore as heck. After this comp I am going get into some more back work so I can get my deadlift going.
Saturday, 19 July 2014
18 July 2014
Intensity night-
Tonight was the night to lift to second attempts on bench and squats. I am not looking to deadlift much now. My back just doesn't feel like doing heavy deadlifting. I think I will benefit more from giving it a break. Monday will still get some RDLs in but a little lighter as we taper down to competition.
Squats - squats felt pretty good tonight. Took decent rests between lifts and hit 210kgs with out a problem.
Bench- this is feeling pretty good and I have been hitting it hard lately. 135 is going to be my second attempt in competition and it went a little slow this time but still confident it’s the right choice.
Prep is on track for a good performance for the Nationals on 9 Aug. Monday will be reduced volume and next Friday we will lift to first attempt weights.
Thursday, 17 July 2014
16 July 2914
Light night tonight and I needed it. A little less stress but still getting the work in. Of course it was chilly in the War Zone tonight. It was 4 deg C or 39 F but getting warmed up didn't take long.
Squats - tonight felt pretty good. The first set felt a little heavy but by set 3 everything felt good.
OHP- The press has been clicking for me lately. This lift has not been my friend in the past but we seem to have come to an understanding. Like last week this was a new rep and sets PR. Hell Yeah!
Pendlay rows- We decided to switch to Pendlay rows tonight. I have only done one set at 100kgs on these before. The back felt tight and it was hard to keep form on this heavy buggers. But these are great strength builders so we might keep them on.
I have been suffering some big DOMS lately but the day after and I feel better than I have in a week. Not completely recovered but better
Volume Night - I am still feeeling some of the effects from the last intensity day. The big benching and last weeks over head presses have left my arms and shoulders feeling fatigued. The only area that is slightly sore is my traps (besides my hip and lower back on the left side which is always sore). I think this is a sign that the CNS is taking a beating and a rest is coming due. Both @Kenneth McLean and I have been hitting it hard for weeks in competition prep and it is time to taper down and recover for the big meet.
Squats- tonight went ok but keeping the head in the game was a little bit of an issue. Things felt kind of heavy but i got my reps in no problem. I had to concentrate to keep count of my reps which is not a great sign.
Bench - the arms and traps were tired, not really sore but still feeling last Friday's big bench session. My form held up nicely and I got all my reps in but i am glad we are going to start changing up this Friday
Pin Presses - These went fine except i lost count on set 3 and only did 4 reps. I did an extra set of 5 to make it up.
RDL- for some reason these felt heavy, maybe because everything else is wearing me down?? duh. Still got in the good reps but happy to be done for the night. Really trying to keep the bar back against the shins and work on deadlift form.
Right now being careful not to peak too early is a concern but we should be sitting just about right.
Tonight was the last night of max weight reps. The idea with Texas Method is to hit rep PRs on Fridays and I have been doing that lately. I hit rep PRs on Squats and the bench and went for a 1RM (Rep Max) on the bench and hit it.
The NZ Nationals are coming up and it is time to reduce things abit. This is the beginning of a small taper off to get recovery but still get some work in over the next couple of weeks. The week of the meet will be really light stuff and stretching.
Squats- Tonight was a big night on squats. 187.5kgs (413lbs) for 1 rep was unthinkable 12 months ago. Now I can rep it and still have some juice in the tank. I decided on 3 but I could have gone for more. Now it is time to think about attempts for the meet. My thought right now are to start at 205 then 210 or 215 and go for a new max of 220. Warm ups on the day will tell.
Bench- I am really happy with the bench right now. My working set at 117.5kgs (259lbs) for 5 was a new rep PR for me. I hit all of my reps no big problem but I could hear my shoulders crackling, it ain't easy getting old. I decided to see how the singles would go so I did 125kgs (been there done that), 130kgs went up fine, and 135kgs wasn't bad and went up fine. That is a new 1RM by 2.5 kgs. I gave 140kgs a go and on the first rep my left arm went loose and blew the lift, but I had to have another go. I pushed like hell and wasn't too far from getting it but not tonight. Maybe if I hadn't had as many reps before it might have gone up. So I have decided that for the comp attempts 130, 135, 140kgs.
Deadlifts- Still trying to get a groove here. I got some good observations from a fellow lifter and he had some good points. I worked on getting the hips lower, shins more upright, sit back more and keep the bar closer, and head looking forward not down. I tend to fall backwards with lower weights on when my shins are more upright and I get back on my heels. On thing my training partner and I observed is my arms are really short and the mechanics of the lift change a lot from his. When I hold the bar at the top it is even or slightly above my hips. I think that if I can get the timing down of how I execute the lift I might find my groove.
Sumo Deadlift- I decided to give sumo a go again. I really get a better action out of my hips and the lift feels better overall going sumo. As I go through the lift my hips pop at the top of the lift and my shoulders don't round over as I go to set up on the bar. I don't get a pulling on my lower back lifting sumo either. I am going to investigate this lift more after the Nationals and maybe make a switch in my deadlifting style.
Overall really happy and in a few weeks I'll be smoking it at the Nationals.
Squats- tonight was a good workout on squats. A nice weight and all my reps went pretty well. No big worries here.
Bench Press- the bench went well. I am feeling good with form especially after having so much trouble with my shoulder months ago. I am getting tight and putting the weight up. Friday is going to feel massive.
Pin Presses- These are getting that bottom work on the bench and building good power off the bottom. Keeping these close to the bench weight is helping to get stronger.
RDL- Really thinking on form here. I was trying to sit back and thinking butt back, bar back, head looking forward not down and try and keep it back towards the shins. Along with back straight. Even trying to keep the toes up so I am not leaning forward. I am not feeling as sore in the back the next day but i can feel it in the glutes more. We decided it was time to stop the big number sets and do some multiple sets at 3x5 to build strength.
I got some feed back from a real veteran powerlifter on my deadlift video and he said something that I didn't expect.. I need to work on my posterior chain strength.
WTF? I have a good squat for my training lifetime (I have been lifting 18 months). My posterior chain must be strong, right?.... maybe not.
This guy does have some really respectable numbers so I am willing to take some constructive input ( I can use all the help I can get on deadlifts). After all he has been lifting quite awhile and with his numbers he must have a clue. The input is also very much appreciated. Thanks Keith.
So looking at RDLS as a strength move makes more sense. I need to strengthen my hammies, glutes and lower back. The big numbers don't really translate to the strength I need to pull a 4 plate deadlift.
Friday, 4 July 2014
Tonight was Intensity night and it was certainly intense.
Squats - this is a rep PR for me. I was doing my usual slow decent and pushing back up. On rep 3 I sped it up just a little and got a much better shot out of the hole and better posterior engagement. It felt great to hit all 5 reps strongly.
Bench Press -My form is holding well on the bench. The shoulders are doing well and there is no sign of trouble in the elbows. I am feeling confident right now and I just need to take my time and keep focus.
Deadlift - This lift is still perplexing me. At the South Island Champs one of the judges pointed out that the bar has too much movement as I go up. I could feel what he was talking about and I got Ken to get a side view video to review. Without a doubt the bar does not travel in a straight line going up. As I go up my knees are still bent so the bar goes out over my knees and then back in. I have got to figure this out and get the lift fixed.
I'm feeling really good right now working out. I'm making good gains on all of my lifts and I should be making a good show of it in 5 weeks at the NZ National Championships.
Volume day has been going great and light night fits right in there. After tonight I am ready for intensity night on Friday.
This workout looked like this-
Squat
Reps
Kgs
Overhead
Press
Reps
Kgs
Bent
over Row
Reps
Kgs
5
20
5
20
5
20
5
40
5
40
12
60
5
60
3
60
12
80
5
80
5
65
10
100
5
100
5
65
5
115
5
65
5
115
2
75
5
115
1
80
Total
40
3225
Totals
31
1685
Totals
39
2780
Grand
7690
Squats - no problem with the weight and I got some really good stretching in.
OHP- I decided to go for a max tonight. My previous 1RM was 75kgs. After my 3sets of 5 I did a double at 70kgs and then 80kgs x1. I tried a second rep but I think with the volume before the arms were a little tired.. I went for a rep at 85 but I was only resting about 90 seconds between sets. A little longer rest might have helped out. I am still happy with a new PR.
Rows - went ok but I think the fatigue from max effort on the press took a little toll. I was hoping to increase reps on the 100kgs set but only managed to match last weeks set.
I haven't been putting much into my blog lately because I have been logging everything in the forum I belong to.
This was Volume night on our Texas Method Advanced program.
The program incorporates a system of Volume/Light/Intensity days to stimulate strength grown. Monday is volume night and has multiple sets at a moderate weight to get in some work. Wed. night is light night that gives some active recovery and Friday night is Intensity night where you lift heavy with the aim of setting a rep PR every time. Lifts are the main lifts with some assistance worked in.
Tonight's work out looked like this
Monday30/06/14
SET 1
SET 2
SET 3
SET 4
Exercise Total
Exercise
Rep
Weight
Total
Rep
Weight
Total
Rep
Weight
Total
Rep
Weight
Total
Rep
Weight
Total
Squat
5.0
155.0
775.0
5.0
155.0
775.0
5.0
155.0
775.0
0.0
15
465.0
2325.0
Bench press
5.0
95.0
475.0
5.0
95.0
475.0
5.0
95.0
475.0
0.0
15
285.0
1425.0
Pin Press
5.0
90.0
450.0
5.0
90.0
450.0
5.0
90.0
450.0
0.0
15
270.0
1350.0
RDL
12.0
60.0
720.0
12.0
80.0
960.0
12.0
100.0
1200.0
12.0
120.0
1440.0
48
360.0
4320.0
93
9420.0
We have incorporated some assistance work for the bench in the form of pin presses. RDLs are a recommended lift to assist with deadlifts. Since deadlifts are my worse lift I am hoping these help out.
Squats were a little heavy and found myself losing concentration. I had to remind myself of cues. Lead with the head and elbows under the bar.
Bench press is feeling good. All the extra work put in is paying off.
Pin Presses - I cannot say it enough- these are going to be what pushes my bench up to 140kgs by the end of the year. I hate to say it but Mehdi had a suggestion of starting from the top instead of off the rack. He was right it does position the bar better.
RDLs - I have decided that 12 is the number to go to on RDLs. Once I can do 12 reps at a weight 3 times I am going to add 20 kgs more. 2 more times to go at 120kgs. This has got to be helping my Deadlift.
