wannalift Posted June 23, 2006 Author Share Posted June 23, 2006 6-22-06, max effot bench bench lockouts (6" ROM)(7): 135x5, 185x5, 225x3, 265x3, 295x1, 315x1, 335x1machine row (4): 180x10, 230x10, 270x8, 320x5inc/overhead dumbbell (3): 55x6, 65x6, 75x5tate press (4): 25x10, 35x10, 45x10, 50x4 very pleased with this session. 335 is about where i want to open with for my competition (10 or so weeks out) and i felt real good about this lift. did some heavy rowing on the machine and some dumbbell pressing as well. could have gone higher, but i was by myself and had no one to spot me. thought about doing another set at 75, but it takes too much effort and is too dangerous to set up for the first rep. tate presses are really starting to take off as well. just started to take my new creatine ethyl ester caps today so lets see where that takes me. bodyweight is around 189 and i'm getting leaner. Link to comment Share on other sites More sharing options...
wannalift Posted June 23, 2006 Author Share Posted June 23, 2006 What are your equipped max lifts up to Dave? Regards, Sensless Sensless,the only thing i have really tested is my squat, and 5 weeks ago or so i did 435 off of a box with a 14" cambered bar. this was with suit on and straps down. i'm hoping to open with the following lifts for my first competition scheduled for September 2nd in the 181 class. Squat - 475Bench- 335-345Deadlift- 425? Just got my deadlift suit so lets see where that takes me, but it is definitely my weakest lift. ~David Link to comment Share on other sites More sharing options...
sensless Posted June 23, 2006 Share Posted June 23, 2006 So you are going to open around 1200 total and hope to finish with maybe a 1300 or 1350 total if you hit 9/9? Good luck! Do you think you'll eventually end up moving to the 220 class after another year or so of training? Regards, Sensless Link to comment Share on other sites More sharing options...
wannalift Posted June 23, 2006 Author Share Posted June 23, 2006 sensless,i've been up to 196, and its just too much weight for me. i still like to do other things like run, play soccer, climb smokestacks (work related). possibly 198 in the future, but that would be the max. i know i'm relatively tall for 181 (5' 8-9"), but i'll have to make it work. if everything goes right, 1350 range. if i can get my deadlift around 500, there is a possiblity of 1400. right now i would say there is not much of a possibility of that happening. Link to comment Share on other sites More sharing options...
Guest Posted June 23, 2006 Share Posted June 23, 2006 I've seen rather thin looking guys at 5'10" and around 180 clean and jerk over 350 so I could imagine it just takes more development to get those lifts and not get heavy. That or they train so hard they don't grow to aviod moving up in class Link to comment Share on other sites More sharing options...
sensless Posted June 23, 2006 Share Posted June 23, 2006 sensless,i've been up to 196, and its just too much weight for me. i still like to do other things like run, play soccer, climb smokestacks (work related). possibly 198 in the future, but that would be the max. i know i'm relatively tall for 181 (5' 8-9"), but i'll have to make it work. if everything goes right, 1350 range. if i can get my deadlift around 500, there is a possiblity of 1400. right now i would say there is not much of a possibility of that happening. Sounds solid. When I was younger I felt I moved around the best when I weighed in the 180's, but as I got stronger I came to find that I could handle the extra bodyweight and became quicker. So I suppose as you naturally get stronger and bigger you may become accustomed to it as I did. It took me a very very long time to break the 190 barrier and several more years to break 200. But the 198 class is a very competitive one and I think a good one to be in. Well perhaps we can have a virutal competition on our totals. I will be competing in late Oct/early Nov and we should be pretty close on the total. You'll kill me in the bench but the squat and deadlift might even it out. You up for the challenge? Who knows, maybe we can even compete at an actual meet against each other. The toughest part for me will be losing some pounds to get back into the 198, if I don't we'll have to go the wilks formula. Regards, Sensless Link to comment Share on other sites More sharing options...
wannalift Posted June 23, 2006 Author Share Posted June 23, 2006 this would be an interesting competition. experience vs beginner, raw vs equipped, and different weight classes among other things. i'm up for the challenge. Link to comment Share on other sites More sharing options...
wannalift Posted June 24, 2006 Author Share Posted June 24, 2006 6-23-06, dynamic squat speed box squat (#3 bands)(11): 45x3, 145x3, 195x2, 215x2x8deadlift (suited, beltless))(6): 225x1, 315x1, 365x1, 405x1, 405x1, add belt, 405x1dec glute/ham raise (4): body x 12, x12, x10, x10band pulldowns (3): to failure another great session. squatting was a little slow, but at top weight i wasn't too concerned about it. then the task of putting on my new deadlift suit arose. holy smoke, so frigging hard. took over 20 minutes to get the straps up. using it is even harder. you have to pull yourself down to the bar and then explode up. 405 wasn't easy, but it really wasn't that hard either. i had about 2 minutes between pulls as well and didn't use a belt until the last pull (didn't think i could get to the bar witha belt on). i would say with this effort that i'm good for 425-445. hopefully if i can get good using this suit i can see 475 or more. i need a lot of practice though. Link to comment Share on other sites More sharing options...
wannalift Posted June 25, 2006 Author Share Posted June 25, 2006 6-25-06, dynamic bench speed bench (#1 bands)(12): 45x3x3, 75x3, 95x3x84 board close-grip (4): 135x3, 185x3, 225x3, 265x2-Frolling tri ext (3): 25x10, 35x10, 45x8parallel grip pulldown (4): 130x6, 160x6x3face pulls (3): 110x15, 130x15, 140x12tri pushdown (3): 80x10, 100x10, 110x10 very tough session. i felt real sick the whole time as if i couldn't get any air. almost got a solid PR on 4-boards, but couldn't overcome bad technique on my last rep. might have solved some of my setup problem, but we'll have to see next bench session if it holds up or not. Link to comment Share on other sites More sharing options...
wannalift Posted June 27, 2006 Author Share Posted June 27, 2006 6-26-06, max effort squat box squat (7): 145x3, 255x3, 305x1, 345x1, 395x1, 425x1, 455xF(almost)glute ham raise (3): body x 12 x 3band pulldowns (3): to failure went into this session very sore from my deadlifting on friday and benching yesterday. 425 wasn't as smooth as i would have liked. at 455 i stayed very upright, but had no explosion at the bottom and only made it halfway up. once i got there i felt like my quads were going to blow out so i ended the lift there. its hard to analyze myselft, but i think i'm concentrating so much and staying upright and coming down so slow that i don't give myself much of a chance to catch any rebound. i'm still pleased with where i'm at and still plan on opening with 475 9 weeks from now. things could change when i get my straps up and wraps on. Link to comment Share on other sites More sharing options...
wannalift Posted June 29, 2006 Author Share Posted June 29, 2006 6-28-06, max effort bench 3 board bench (6): 135x3, 185x3, 225x1, 255x1, 275xFx2 inc tate press (4): 25x12, 35x10, 45x8, 50x4machine pulldown (4): 90x12, 180x10x2, 180x7tri overhead machine (#4 band)(3): 50x10, 80x10, 110x7 ouch, my body was in pain during and after this. feels like i'm falling apart almost. most likely from the hard work i've been doing at my job. haven't been getting enough calories to compensate as well. friday i'm gonna take things a little easy. Link to comment Share on other sites More sharing options...
wannalift Posted July 1, 2006 Author Share Posted July 1, 2006 6-30-06, dynamic squat speed box squat (#3 bands)(13): 55x3, 145x3, 175x2, 195x2x7, 205x2, 225x2speed deadlifts (suited)(11): 225x2, 275x1x10 good session. squats were lightning fast. went up to 225 and that was done with decent speed as well. will probably move up to the #4 bands next week and take a little weight off of the bar. deadlifts weren't so great. easy weight, but i'm not getting this suit technique down. not getting my back as flat as i would like and really not getting a good initial pull off the floor as well. there is just too many different things to do and not enough time after i pull myself to the bar. its just going to take practice. Link to comment Share on other sites More sharing options...
wannalift Posted July 3, 2006 Author Share Posted July 3, 2006 7-2-06, dynamic bench speed bench (#1 bands)(12): 45x3x3, 75x3, 95x3x85 board close grip (5): 135x3, 185x3, 225x3, 255x3, 285x3rolling tri ext (3): 25x10, 35x10, 45x8long pull (4): 130x10, 170x6, 200x5x2tri pushdown (3): 80x12, 100x10, 120x10 setup and arch were not good during the speed bench, but they came together for the 5 boards. glad i hit 285 with relative ease. felt like i hit the perfect groove on these. could have gone for 295, but saving that for next time. biggest difference is i didn't burn myself out too much on the precursor to my max set. used to think a big bump in weight for my last set would hurt me, but now i think the opposite is true. so next time my last 2 sets will be 265 & 295 rather than what i tried last time which was 275 & 295. Link to comment Share on other sites More sharing options...
wannalift Posted July 4, 2006 Author Share Posted July 4, 2006 7/3/06, max effort squat cambered bar good mornings (7): 75x10, 165x3, 215x3, 255x1, 305x1, 345x1, 365x1glute/ham raises (4): body x 10, +65x5, +65x5, +65x6band pulldowns (4): to failurerev hypers (3): 305x8, 350x8x2 very impressive workout if i must say so myself. 345 was real solid on the cambered bar good mornings. 365 was kind of sloppy with relatively small ROM, but the bar went down and it went up. real tough time on the glute/ham raises. a break from those does no one good. also did rev hypers for the first time in month or so. happy to see my strength was still there and the subsequent pain was as well. Link to comment Share on other sites More sharing options...
wannalift Posted July 6, 2006 Author Share Posted July 6, 2006 7-5-06, max effort bench 4 board bench (5): 135x3, 185x3, 225x1, 265x1, 295x1inc tate press (4): 25x10, 35x10, 45x6, 50x5machine row (4): 180x12, 230x8, 270x6x2tricep pushdown (3): 100x10, 120x10, 140x10face pulls (2): 110x12, 130x12 295 went up real nice even though i had bad technique. i'm not getting that spring at the bottom and i'm rotating my elbows too soo. and yes, it hurts my shoulder to do that so i really need to get better at this. good lifts on tate press and pushdowns. forgot to do my last set of face pulls and did some inc. dumbbell benching, but had to bow out as my shoulder wasn't feeling good about it. Link to comment Share on other sites More sharing options...
wannalift Posted July 8, 2006 Author Share Posted July 8, 2006 7-7-06, dynamic squat speed box squat (#4 bands)(12): 55x3, 105x3, 145x2, 175x2, 195x2x6, 215x2, 235x2 went up to the #4 bands. didn't notice too much of a difference as i was blazing fast at 195. 215 was slower and 235 was tough and slow. just kind of wanted to see where i was with the heavier weights. good to know that i'm definitely ready to make the move to #4 bands. my legs were real sore going in from sprints the day before, but worked through it. didn't have anything left for accessory work though. Link to comment Share on other sites More sharing options...
wannalift Posted July 9, 2006 Author Share Posted July 9, 2006 7-9-06, dynamice bench speed bench (#1 bands)(12): 45x3x3, 75x3, 95x3x84-board close grip (5): 135x3, 185x3, 215x3, 245x3, 275x3 rolling tri ext (4): 20x10, 30x10, 40x8x2lat pull down (3): 130x6, 160x6, 190x52 hand tri pushdown (3): 100x10, 120x10, 140x10face pulls (3): 110x12, 130x12, 150x10dumbell overhead (3): 40x6, 55x6, 70x6 the arch is back!!! found out (from someone else) what i was doing wrong on my bench: no leg drive. i was driving at the heels, but not with my legs. this cause my arch to colapse every time the weight touched. figured it out on the last couple sets of 4 board close grips and you can imagine they were the best sets of bench i've ever done. barely even thought about the weight i was pushiing, but rather the tightness to which i arched. so sweet. huge burden off of my shoulders (literally). everything else was great as well. excellent session. Link to comment Share on other sites More sharing options...
wannalift Posted July 14, 2006 Author Share Posted July 14, 2006 7-10-06, max effort squat rack pulls (bar at top of knee)(7): 135x5, 225x3, 315x3, 405x1, 455x1, 495x1, 545x1 glute/ham raise (4): body x 10, +65x6x3band pulldowns (4): to failurerev hypers (3): 315x8, 360x8x2 7-12-06, max effort bench rack lockouts (3-4" ROM){8}: 45x5, 135x5, 225x3, 275x3, 315x1, 365x1, 405x1, 455xFtate press (5): 25x10, 35x10, 45x10, 50x8x2 machine row (4): 90x12, 180x10, 270x6x2tri pushdown (3): 100x10, 130x10, 150x6flat dumbbell bench (4): 50x6, 65x6, 80x5, 90x3 two great sessions. pulling felt real good, but the ROM was kind of rediculous. finally got 4 plates (per side) on the rev hypers. benching wasn't great, but my accessory work was solid. except for the dumbbell benching, but my tri's and shoulders were so worn out by then that i don't hold it against myself. Link to comment Share on other sites More sharing options...
wannalift Posted July 17, 2006 Author Share Posted July 17, 2006 7-14-06, dynamic squat speed box squat (#4 bands)(11): 55x3, 145x2, 185x2, 205x2x8dec glute/ham raise (4): body x 12 x 4band pulldowns (4): to failureweighted ghr situps (4): body x 12, +45x10, +100x6x2 7-16-06, dynmic bench speed bench (#1 bands)(12): 45x3x3, 75x3, 95x3x8shirted bench (5): 135, (no touch), 225 (no touch), 275 (no touch), 315xF, 315 (1-2" from touching), 365xFrolling tri ext (3): 20x10, 30x10, 40x10machine row (4): 90x12, 180x10, 270x8x2tri pushdown (3): 80x10, 100x10, 120x10face pulls (3): 110x12, 130x12, 150x10 uggggh. the shirted benching went about as bad as it could go. i got a little bigger since my last session and the shirt was VERY tight and it is very hard to touch. got 315 to touch, but i was so folded up with my elbows that i just threw the bar ovr my face (god bless good spotters). the next 315 i didn't force it as much, but felt a mile away from touching. got it up no problem though. 365 was a nightmare. i can't even describe the pain. it was like someone was trying to break my arms. i got down pretty far, but was paralyzed at that position feeling that any move i made would be the end of me. so it was a real dissapointing session. i can build from this though as i now see just how much practice i need. it just looks like i'll be opening up about 30 lbs lighter Link to comment Share on other sites More sharing options...
wannalift Posted July 20, 2006 Author Share Posted July 20, 2006 7-17-06, max effort squat good mornings (6): 135x3, 185x3, 225x1, 275x1, 315x1, 365x1 (eh?)glute/ham raises (4): body x 12, +65x7, +65x6x2band pulldowns (4): to failure 7-19-06, max effort bench 4 board bench (7): 45x3, 135x3, 185x3, 225x1, 275x1, 305xF, 305xF (razor thin close to making this)inc tate press (4): 25x10, 35x10, 45x8, 45x6lat pulldown (4): 120x10, 160x6, 190x6x2machine tri overhead (#4 band) (2): 50x10, 90x7 good mornings were solid. 365 was a small ROM, but whatever. i wouldn't consider today's bench session a failure because i got another piece of the puzzle on my last 2 sets. not coming off the boards right. fixed this on my last set, but i just barely missed the lift. next time for sure. to tired to accomplish much else. Link to comment Share on other sites More sharing options...
sensless Posted August 17, 2006 Share Posted August 17, 2006 How's the training going? Haven't noticed an update in quite some time. Regards, Sensless Link to comment Share on other sites More sharing options...
wannalift Posted August 21, 2006 Author Share Posted August 21, 2006 sensless, first, i was travelling a lot for work and it threw off my training. then i hurt my back. now i'm thinking better of being a full-time powerlifter and am doing a more hybrid training style. probably similar to your training, but i'm still using bands and am not going heavy for a while. also doing a lot of running. that's the way it goes. Link to comment Share on other sites More sharing options...
sensless Posted August 23, 2006 Share Posted August 23, 2006 sensless, first, i was travelling a lot for work and it threw off my training. then i hurt my back. now i'm thinking better of being a full-time powerlifter and am doing a more hybrid training style. probably similar to your training, but i'm still using bands and am not going heavy for a while. also doing a lot of running. that's the way it goes. I don't know what to label my training. I think it is more of a "whatever I feel like doing today" method. Since I train just for the fun of it I don't mind doing it this way. If I was 10 years younger I'd likely be more serious about my training for competition, but meh. Are you working the olympic lifts at all? I find those to be pretty fun for "hybrid" training as you call it. Hope the back gets better! Link to comment Share on other sites More sharing options...
wannalift Posted August 23, 2006 Author Share Posted August 23, 2006 sensless, first, i was travelling a lot for work and it threw off my training. then i hurt my back. now i'm thinking better of being a full-time powerlifter and am doing a more hybrid training style. probably similar to your training, but i'm still using bands and am not going heavy for a while. also doing a lot of running. that's the way it goes. I don't know what to label my training. I think it is more of a "whatever I feel like doing today" method. Since I train just for the fun of it I don't mind doing it this way. If I was 10 years younger I'd likely be more serious about my training for competition, but meh. Are you working the olympic lifts at all? I find those to be pretty fun for "hybrid" training as you call it. Hope the back gets better! you're not that much older than me. yeah, olympic lifts from the hang position moslty. overhead squats, front squats, RDL's, pushups with bands, overhead press with bands, etc. just trying to have more fun and less hurt. Link to comment Share on other sites More sharing options...
sensless Posted August 23, 2006 Share Posted August 23, 2006 For some reason I was under the impression that you were in your mid-20's (26). I suppose it doesn't matter much anyway! I used to work hang cleans a lot but now i prefer doing stuff from the floor mostly. Regards, sensless Link to comment Share on other sites More sharing options...
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