powerlifting

Training Update

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Don’t have the details in front of me but I hit all my reps on bench and deads last week.  My back, however, wasn’t really agreeing with the deads.  I was sore then I helped move my grandmother in-law move on Saturday and I was crazy stiff all weekend. Got into the chiropractor Monday and got it put back in but I’m not going to be squatting or deadlifting this week.  The military pressing went great Monday night (hit 140 for 8 reps) then did some machine work for back then some random stuff for shoulders.  I attempted to squat yesterday but I was still feeling my back a bit so I called it am just taking it easy.  I’ll be sled dragging today and Friday and possibly Saturday in order to make up for it.  I will be benching tomorrow and hopefully get some video. I’ll also have some updated pictures and measurements to post Saturday morning.

Military Press & Squat

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Monday:
Axle Military Press-
95 x 2
115 x 2
130 x 4 sets x 5

FG Deadstop DB Row-
95 x 8, 6

FG CG Incline Bench-
135 x 5
155 x 5
165 x 5

Rolling Tricep Ext-
35 x 12, 12

Shoulder Stretch

Tuesday:
Squat-
195 x 2
215 x 2
230 x 4 sets x 5

Yesterday I felt great. I trained with the Dino crew again Monday night which was great. Since they were heading out to Al’s tonight to train I decided to squat earlier in the day. I felt great while I was squatting but I have to get into the chiro tomorrow. Last week squats felt heavy as crap the entire time, today felt way better. I didn’t understand why at first but then I remember that out at work the squat bar is a virtually smooth barbell while the one I squatted with today had knurling all the way across and actually stayed where it was supposed to on my back.

Accumulation 5- Bench

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One STRONG mofo

Bench Press- Paused last rep on first 5 sets
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5 (paused all reps)

Incline CG Pin Press-
135 x 8
155 x 8, 8

FG DB Row-
85 x 10
100 x 8 (deadstop each rep)

Felt slow today. I took my time and warmed up but the drive to bench just wasn’t there. I am looking forward to some deadlifting tomorrow though. My grip is definitely improving too. Last time I did fat grip dumbbell rows 85 pounds felt like 1000. Today I breezed right through that one so I went for the big jump.

Accumulation 5- Squat

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Squat-
210 x 5 x 6 sets

RDL-
185 x 5 (no belt)
185 x 5 (no belt)
225 x 6 (added belt)

Slider Leg Curls-
BW x 10 x 2 sets

Hanging Leg Raise-
BW x 7 reps total

Foam Roll/Stretch

I tried some bicep exercises but my wrists have been bugging me a bit so I skipped it. I’m going to start training my grip a couple times per week so my wrists should feel much better in a week or two.

Accumulation 5- Military Press

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MP-
115 x 5 x 6 sets

ST External Rotation (skip to 3:33 to see it)  ss. FG Pullups-
BW x 10 ss. BW x 6
BW x 10 ss. BW x 6
BW x 10 ss. BW x 6

Seated Lateral/Seated DB C&P/Spider Walks
10# x 10/ 10# x 10/ Yellow mini band x 3
10# x 10/ 10# x 10/ Yellow mini band x 3
15# x 10/ 15# x 10/ Yellow mini band x 3

Hanging Leg Raises-
BW x 3, 2

DB Head Holds (10 sec)-
15 x 1
20 x 2

KB Radial Deviation-
10 x 10
15 x 10, 10

FG Chins-
BW x 32

I’m freaking horrible at the hanging leg raises. I could do more reps but I’m trying to keep my form really tight so that I’m not swinging around. Other than that it was a great workout.

How I Deload

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Deloading has a couple purposes:

1. To recover and prepare for the next training cycle.

2. To restore excitement about training.

Just taking a week off, doing light weight for lots of reps, doing light weight for few reps and any other scheme I tried just never worked for me.  My first week back of a deload was always a slow grind to get back into it.  Everything felt heavy and moved slow.  My past few deloads have had the exact opposite effect.  I’m excited to get back to training, my weights are all moving fast and even the higher percentage weights don’t feel as heavy as they should.  Here are the rules I follow for my deload weeks now that have worked great:

1. Move FAST: all my deload training starts with, and sometimes only consist of, explosive movements. This primes the nervous system and gets it back on track.

2. Avoid Fatigue: I stop all my training sessions before fatigue becomes an issue and I take plenty of time between sets and exercises.  I want whatever movements I’m doing to be fast and powerful.

3. Find Novelty: Aside from some staples like chins and dips I very rarely use any movements during my deload that I have been using during my training cycles.  It may be a variation, but never the exact same exercise.

4. Experiment: I really like using the deload period to experiment with new exercises and exercise variations and see if they’re something I want to add into my training cycle.

5 Play: I do not under any circumstances plan any of my deload training.  If I feel like grabbing my suspension trainer and hitting the playground at the local park I do it.  If I feel like trying some new squat variation I do it.  If I want to go play some basketball I do it.  To much structure in your training can make it very monotonous and feel very restricted.  Unstructured training/play gets you excited about getting back to the gym and a structured program.

6. Prioritize Restoration: Do some extra foam rolling, light cardio, stretching, and whatever other means you use to improve recovery.  In the end this is a recovery week so treat it as such.  Just make sure that your recovery is priming you for your next training cycle.

Now I admit that I have it easier than most since I work in a gym.  My deload training could consist of up to 4 different “workouts” in a day that last anywhere from 10 minutes to 1 hour.  Your’s however, does not need to be like mine in order to work.  If hit the gym before or after work and only did some stuff that made you feel stronger and excited to be there then got out it would be a great session.  What you actually do during your deload isn’t as important as the effect it has.  If you get ready to head back into your training and you aren’t excited and ready about training then take some more time.

Now, there are some caveats to this approach.  If you are really burned out then using explosive movements probably isn’t a good idea.  Also don’t plan on taking just a 1 week deloading period either.  The more burned out you are the longer it will take to recover from.  If you get nervous about going to the gym, have no motivation, everything feels heavy and you have trouble finding the energy to train with out a massive dose of stims then you need more than a week off.  Be smart and don’t push yourself past your ability to recover.

R8 aka PR Time!

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Military Press-
130 x 9

Squat-
230 x 10

Bench-
185 x 10

Deadlift-
290 x 10

Those are just the highlights for this week. Aside from my deadlift all my rep maxes give me an estimated max that is well over what I lifted at the meet in March. Deadlifts are coming in a little lower but since I switched from sumo to conventional I started with a really low training max. I’ve pulled 405 with a conventional stance before so I know I can pull well over that. I just don’t want to go to nuts and jump my training max to high. It’s steadily moving up and getting more comfortable so I’m happy. Aside from my bench press all the lifts this week were rep PR’s.