spsfw
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Post by spsfw on Jun 24, 2009 23:05:54 GMT -5
Skills assessment seemed to go very well. Squats- with both sets (90% and 95%) the hardest part was definitely the walk out and set up- the set up is pretty crappy- the squats felt easy. 90%- was a piece of cake- but due to the tight suit the depth wasn't good enough
95%- also felt very easy- depth better- just a little shaky. To me, this much easier than any 95% squat in the past.
Bench Both sets were easy- my main issue is that I didn't touch the 95%- although it was close. I hate going into comp with no touch. 90%
95%
Deadlift My form on both sets was not good- I am dropping my head and not holding a strong arch. I put this down to being tired and stupid. I have also noticed that my hips aren't getting low enough at the start of the lift. 90%
95%
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spsfw
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Post by spsfw on Jun 24, 2009 23:04:30 GMT -5
the Don says 471x2 for squat- at 72kg bodyweight
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spsfw
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Post by spsfw on Jun 24, 2009 20:00:44 GMT -5
awesome lifting- mate you have to take more than 255 on the second- it was so easy.
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spsfw
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Post by spsfw on Jun 23, 2009 17:43:49 GMT -5
So true. These are some things that have helped me: knee sleeves, heat rub, anti-inflammatories, epsom salt bath, contrast showers, ice, sled dragging, prehab.
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spsfw
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Post by spsfw on Jun 23, 2009 2:07:08 GMT -5
gpp sled drag- walking 20kg- 50m x2 40kg- 100m x2, 50m x2 running 40kg- 50m x6 backwards- 20kg- 50m x2
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spsfw
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Post by spsfw on Jun 22, 2009 23:55:59 GMT -5
monday last session before skills assessment raw squat 160x3, 190x3, add belt 220x3x2, add wraps 245x2x3
raw bench 115x3, 135x3, 160x3x2, 170x2x3
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spsfw
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Post by spsfw on Jun 21, 2009 18:00:02 GMT -5
Fridays session:
raw squat 140x4, 160x4, 190x3, add belt- 220x3, add wraps- 230x3, 260x3x5
raw bench 115x5, 135x5, 160x5x4
close grip 140x8x3
flys 5sets of 10
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spsfw
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Post by spsfw on Jun 18, 2009 20:02:53 GMT -5
Team Swine Flu- oink oink! PS- the custom suit is somewhere between Chicago and LA. Should be here Mon/Tues.
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spsfw
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Posts: 165
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Post by spsfw on Jun 18, 2009 19:26:45 GMT -5
looking strong bagpipe
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spsfw
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Posts: 165
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Post by spsfw on Jun 18, 2009 19:25:53 GMT -5
cheers Ben . . . I have solved the problem by selling all my strangulators- now I have no choice.
GPP session sled drag- walking 20kg- 50m x 2 walking 40kg- 100m x2 jogging 40kg- 50m x 6 walking backward- 20kg- 50mx2 walking 20kg- 50m x 2
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spsfw
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Post by spsfw on Jun 17, 2009 8:06:02 GMT -5
Really happy with how things are going. Did day 2 of week 8 tonight. Weights moving really well.
raw bench 115kgx4, 130kgx3, 160kfx3, 180kgx3x2, 195kgx2x2
deadlifts 145kgx3, 175kgx3, 210kgx3, 235kgx3x2, 255kgx2x2
first set of 255kg- hook grip
second set
raw bench 125kgx5, 150kgx5, 170kgx4x3
flys
lunges
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spsfw
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Post by spsfw on Jun 16, 2009 23:15:59 GMT -5
well done.
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spsfw
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Post by spsfw on Jun 16, 2009 21:49:37 GMT -5
That tells me that my legs are way too small SP - I get 4 spirals and a cross with my Strangulators without cranking them. with only moderate tightness I can get the 3 up and a cross, but I can't tie them off. I find that if I don't get 4 up the wrap is rubbish.
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spsfw
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Post by spsfw on Jun 16, 2009 19:29:55 GMT -5
yeah- I think there does seem to be a lot of sense in shirted boards- particularly since we also do full ROM shirted work. My new problem is knee wraps. I have APT strangulators, titan THPs and Max RPMs. You'd think the strongest and thickest should be 1st choice. However, with my chubby legs the issue is also getting enough wrap on my legs. My normal way of wrapping is to wrap spiral up 4 times around, the a cross over the knee, then tied off at the top with another round. With strangulators I run out of wrap with the 4th round of the spiral- half of the cross, no additional tie off wrap. With THPs I can almost get there. With MaxRPMs I get there- hell with the RPMs I almost could do the nichols tread like Olech. Part of me wants to find a way of making the strangulators work- but at this stage I still wrap myself- so not sure. btw- Monday night I got a RPM wrap stuck on my leg. A guy from the gym tried to pull the wrap off my yanking it down. It got all twisted and tangled. After 5 minutes of making it worse I decided I had to cut the wrap off. My lower leg was still numb 3hours later.
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spsfw
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Post by spsfw on Jun 16, 2009 16:44:52 GMT -5
Its hard to say without seeing the squats. The suit will push your groove around, so it may be that the suit is must moving you into a weak position. The same cues you use for raw should work, except you'll have more hip support so you can sit back more and widen your stance. Can you get a video up?
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spsfw
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Post by spsfw on Jun 13, 2009 18:15:21 GMT -5
I have tried shirted boards in the past and I can see the theory behind them and how useful they would be. However, back when I was training more westside I talked to people like Sebastian Burns, Scott Yard and Vince Dizenzo and they were dead against shirted partials. I think it was put to me in the following way- some lifts are predominately strength building and some technique building- raw boards and raw pin presses were recommended as a better way of building strength- I think the Militia line on this was that, as well as partials for squat and deadlift, the whole point was to work the part where equipment provides the least support. I was told shirted work was a time for technique as the hardest part of the lift techanically is the last few inches. So, the argument put to me was, if you are putting your shirt on or squat suit on- make sure you go full ROM or you are asking for trouble- since, while you may be overloading the part of the lift where you get least support, you are also training the part of the lift that is technically easiest. The technical work HAS to be the touch in the shirt and hitting depth in the suit. Scott Yard said shirted boards makes you good at shirted boards- its very common for people to find a groove that makes them better from a board height, but doesn't translate to a bigger full ROM movement because they can't find the same groove in a full movement. Its similar to the way that some people use a starting position in a rack deadlift that doesn't resemble the position position they find themself in at lockout. It becomes a different lift. HOWEVER .... now I see Vince has started adding in shirted boards and he is hitting PRs. I guess the way I look at it now is as long as you are training the full movement then partials aren't going to cause problems- problems happen wen people don't train the full movement, only the partials. I think the advice was more directed at westsiders who may not train the competition lifts very often. My persistence with raw partials is just a carryover from back when I was rotating lifts ala westside. I might throw in some shirted boards- that way I guess I could take some weights in the 3rd attempt ballpark.
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spsfw
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Post by spsfw on Jun 13, 2009 2:09:44 GMT -5
I'm just walking with the sled. Its not hard- not straining at all, but the heart rate gets up and I get a little puffed, thats all. When I was training westside I noticed with my bench that lockout was where I am weakest and lockout work seems to translate into good improvements overall as well. I am thinking that even if I lifted raw it would be worth doing. Just finished week 7 and definitely got through easier than I have in the past. I think it has to be the GPP. My weight class is probably the most competitive class this year- my best total is 885kg, and there is 1 guy who lifted 890kg and another who has done 895kg. The guy who did 895kg did it in his 2nd comp! In training he has hit a a 925kg total. I'm thinking I might as well go for broke and take some big attempts- nothing to lose.
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spsfw
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Post by spsfw on Jun 11, 2009 0:14:51 GMT -5
hey you forgot to mention the drug test- that added some GeePeePee.
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spsfw
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Post by spsfw on Jun 11, 2009 0:07:45 GMT -5
I'm so bad at keeping a log. I see when I started this log I was just going into comp. I moved my comp squat PR from 325kg to 340kg. So my comp PRs are now: sq 340kg, b 262.5kg, dl 300kg. Basically- here is what I have done since I last posted: I have run through Dave's 13 week equipped program, but since I had an extra week up my sleeve I have repeated week 6 and I am now at the end of week 7. I did the conditioning week and weeks 1-5 raw. From week 6 I added equipment and I have been doing a few things Dave came up with to help with my bench. We do 1 week where I do shirted doubles @ 85%, then the following week I do shirted singles @ 90%. Dave also added in raw board presses after the shirt work. I have alternated between doubles @ 80% of my shirted max off a 2 board and doubles @ 85% of my shirted max off a 3 board. I really feel like the raw board presses have helped a lot. When I started I was struggling with these %- my lockout has always been by weakness and I have never missed a weight lower than 3 board. Now, I not only feel that my board presses are much better- the % now are easy and I have bumped them up 2-3%- but I also feel that my raw bench has improved a stack. My raw sets with 85% raw now feel easy and strong. I have been using a loose titan centurian suit and some old THP wraps. I add suit and wraps from 70% as Dave suggests on the Monday session- but I have kept the straps down for all sets so far. My plan is to only do 85% and more with straps up for the prep cycle and then do 80% and more straps up for the comp cycle. On fridays I use wraps for my first squat from 75%- I am finding this means I handle more weight and can get more work done in wraps. I find with wraps my stance is essentially the same as my fully equipped squat- whereas with raw I have tended to squat a lot narrower. This time round I have also tried to be more disciplined when it comes to GPP. On tues, thurs and sat I pull the sled. Normally something like: 20kg for 50metres x4 40kg for 50metres x10 20kg for 50metres x 4 backwards then some abs and bodyweight core work- all up around 30-45mins The GPP has really helped. I am no where near as beat up as I have felt in past cycles.
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spsfw
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Post by spsfw on Apr 26, 2009 20:01:59 GMT -5
yeah, well done Ben Imagine what you'd do without the disruptions/injuries
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