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Post by Baph on Jun 3, 2017 17:17:27 GMT -5
Squatted light. 225 for some reps. Still trying to rehab the back.
Dead lift stays on track yet again. 575x5.
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Post by Baph on Jun 4, 2017 22:27:59 GMT -5
Goals for week:
Monday - Bench 345-350 for a single, maybe a dub Bench 225 x 22 Bent Row 170 3x12
Tuesday - Squat 475-495 3x5 Clean and Jerk in the 115-120 range (kgs)
Thursday - Snatch to 110 Press and Chin (don't care, just something)
Saturday - Squat 315 2-3 sets of 8 DB Bench 3 sets of 8-12 Dead Lift 580 x 5
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Post by jamesod on Jun 5, 2017 9:19:19 GMT -5
Question... For the bent row, what form would you recommend? A Pendlay row? If not, what form do you consider to be safe and effective?
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Post by Baph on Jun 5, 2017 9:36:49 GMT -5
Safe and effective is a wide spectrum. What you want is what's optimal. This may vary based on your goals and routine, but for most folks this will be something very close to a Pendlay row, though you don't need to lift it off the ground every time. What's important is a relatively horizontal torso with a mid-torso contact point that targets the lats and rhomboids more so than the upper traps.
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Post by Baph on Jun 5, 2017 23:03:44 GMT -5
Good start.
Bench 305 for 3x5 Bench 225 x 19 Bent Row 175 for 3x12
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Post by jamesod on Jun 6, 2017 12:38:27 GMT -5
Bench of 225 x 19?
Did you happen to see the article about the 18-year old NHL prospect at the NHL combine? He's 6'1", 199lb, and failed to do a single pull-up and only managed one rep of benching 160 lbs. The guy was slotted as a top-3 pick in the upcoming draft, but now some are questioning that.
I get that everyone is different when it comes to natural strength, but how has this guy not been on a strength-training regimen for the last few years? Or is it possible that his genetics are SO bad that even with years of strength training he still can't do a pull up?
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Post by Baph on Jun 6, 2017 14:32:42 GMT -5
Yes, 19. My goal was 22, but I'm hyper strict on bench. If I get noodly or asymmetrical I rack it immediately. My best is 21 which was about a week ago.
The NHL kid -- strongly suspect he's just completely untrained. Being physical and coordinated enough to be a professional athlete means you're likely a product of good genetics, some type-2 muscle fibers, and an intuitive physical learner, so this almost HAS to be a simple act of omission/neglect, and not an underlying indication of some problem other than people still don't appreciate the benefit and vital importance of working consistently for years to become as strong as you are genetically capable of being and then staying there for as long as possible.
People ask me what my goal is sometimes, and it's easy:
To be as strong as possible at all times.
I mean, why the fuck not? Is there a single valid reason why any human being would not do so? Particularly an aspiring pro athlete with large sums of money on the line?
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Post by Baph on Jun 7, 2017 0:34:04 GMT -5
Feels like the ship may be righting itself.
Moderate bump-up to 465 squat tonight for a 3x5.
Hated the warm-up sets. Hated the first set. Then just destroyed the last two sets. Really haven't had that kind of bar speed and fearless movement in several, several weeks now. Will take another 10# jump next week and see if I can shimmy my way back up into the mid 500s by mid summer.
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Post by Baph on Jun 10, 2017 17:41:01 GMT -5
580x5 dead lift. Not too bad. Slow 5th rep, but overall still on track here. Projecting a 1RM around 655-660 right now. 650 is current PR.
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Post by Baph on Jun 11, 2017 17:17:13 GMT -5
So let's look at what happened, what didn't happen, and where we go from here:
Goals for Past week:
Monday - Bench 345-350 for a single, maybe a dub Bench 225 x 22 (19) Bench 305 for a 3x5 Bent Row 170 3x12
Tuesday - Squat 475-495 3x5 Clean and Jerk in the 115-120 range (kgs)
Thursday - Snatch to 110 Press and Chin (don't care, just something)
Saturday - Squat 315 2-3 sets of 8 DB Bench 3 sets of 8-12 Dead Lift 580 x 5
That's a lot of red. Basically, I opted out of the heavy singles benching, which is probably smart, clean and jerk isn't pushing numbers, and I remain lazy on press and chin. Saturday was a logistical issue but the important thing got done. Overall a B+.
Next week:
Monday - Bench 310 for a 3x5 Bench 225 x 22 Bent Row 175-180 for 3x8
Tuesday - Squat 485 for a 3x5 Clean and Jerk 115-120 kgs
Thursday - Snatch 112-115 kgs Press volume, Chin to failure x 2
Saturday - Squat volume DB Bench Dead 585 x 5
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Post by Baph on Jun 12, 2017 22:25:13 GMT -5
Monday was solid. Bench 310 for 3x5 was good. 225 x 22 only managed 14 reps. Didn't rest enough. Bent row went up to 185 for 3x12.
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Post by Baph on Jun 14, 2017 0:01:35 GMT -5
Signs of life.
Clean and jerk up to 100 kgs. Squat 3x5 at 475, pain free.
I'll take tomorrow off to rest up and then get pretty aggressive with snatch on Thursday (112-115 kgs) and then at gunpoint I will press and chin, possibly even front squat.
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Post by Baph on Jun 15, 2017 23:22:48 GMT -5
Somebody just beat my ass. Jesus.
Snatch was dece. Worked up to 112 kgs without a miss.
Got takeout from Louie's and went to the music fest. Bought a DB Cooper shirt. No front squat. No press. No chin.
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Post by Baph on Jun 17, 2017 20:08:02 GMT -5
Confusing deadlift sesh.
Super strong through 3 reps, grind a bit on 4th, and the 5th just stops, total motor control loss, about half way up. Like sudden and complete exhaustion. Disappointing because I mowed through three. I think this would have been a lifetime 5RM.
585 x 4
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Post by Baph on Jun 19, 2017 22:17:53 GMT -5
Bench making a bit of a comeback.
315 for a 3x5 225 x 15
Bent Row 190 for a 3x12
Clean and Jerk and Squat tomorrow.
Clean and Jerk would love to see something around 110-115 kgs. Squat should be 485 for a 3x5.
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Post by Baph on Jun 21, 2017 1:28:28 GMT -5
Decent day. Clean and jerk to 100. Clean only at 105. Like the movement. Need to start pushing this.
Squat 485 for 3x5. Some weird first reps but the rest was solid.
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Post by Baph on Jun 22, 2017 13:49:35 GMT -5
Thinking ahead:
The instant this dead lift progression flattens out I'm gonna attempt a heavy single. Should be right around the 650 mark right now, which would tie an all time PR and break a training PR by 15 lbs. 660 is sort of a lifetime goal. We'll see.
This Sat is 590x5, and it needs to happen. Last week I only got x4 at 585. Two weeks in a row of missed reps would be a big red flag.
Squat has reset, improved, and crawled back out of the low-T zone. Will be 495 for 3x5 next Tuesday.
Bench is on the same track as squat. Reset, improved, and now up in the three plate zone for 3x5s.
Snatch is taking off. 112kgs last week. Hoping for 115kgs tonight. Working on better depth in the catch as the hips heal up and feel better. Clean and jerk still sucks dog dicks. Had this up to around 130kgs prior to tweaking my back and it's just been lackluster ever since.
Short term goals (next six weeks): Get squat back up to the point I got injured, or at least reasonably close to it. I think I left off around 545. On current progression I can work back up to 530 in six weeks and then start tinkering with volume and adding in a second training day.
Hit a dead lift training PR at a minimum (640), and ideally a lifetime goal of 300kgs (601).
Get olympic lifts back up to a presentable level and do a meet in the late summer/fall. Would consider something like a 120 snatch and a 135-140 clean and jerk to fit this bill. By the end of the year would love to make a run at some weightlifting PRs. Would die a happy man with 140/155. That's a 295 total which qualifies me for the American Open, essentially the national championships of weightlifting. Would also be state records and lifetime PRs across the board. D Day on that is October 29th. Which transitions me more into the long term goals.
About a month after that is USPA powerlifting world championships in Las Vegas. I'm qualified and going to compete, and this is the mother of all heat checks for me. I'll be 39 competing at the world level with guys in their 20s. Big guys in their 20s. But what can I say, I'm fucking strong. And uninjured I'll be a top 10 contender. Realistic goals:
Squat 675 Bench 405 Dead 675 Total 1,755
You start talking about an 1,800 total and you're down to just a handful of people on Earth. Well, relative handful. But that's elite. To flirt with that number on the doorstep of 40 is pretty incredible. A lot of things have to go right but I've been down this road a lot of times and I like my chances.
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Post by Baph on Jun 24, 2017 16:11:40 GMT -5
Knew it was coming . . . pretty hard break on dead lift today.
590 x 3 . . . missed 4th, just kind of quit, weird. Loaded 640 and got it to my knee then shut down hard. Again, weird. Felt good off the ground then just bam, hard stop. Fuck. No man's land in terms of programming after a double miss Saturday.
Bench was killer. So, yeah, I'm confused as fuck. 350 x 1 225 x 20
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Post by Baph on Jun 28, 2017 0:14:53 GMT -5
Strong Tuesday.
Really crisp clean and jerk up to 110 kgs, didn't push it further but could have. Best squats in quite some time. Pain free. Good speed. 495 for a 3x5.
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Post by Baph on Jul 9, 2017 17:51:38 GMT -5
Had a weird deal happen a week ago. Went in for heavy deads and 2/3 way through my warm-ups had a multi-vertabre back pop happen like a zipper going up my spine. Felt . . . kind of good, oddly. Then a little weird. Decided to shut it down for the day. By the morning I was sore as fuck and had some spasms and intense soreness for the next 24+ hrs. Weird deal. 72 hrs later I squat 505x5 pain free. Still haven't done heavy pulls yet, but plan to this week.
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Post by Baph on Jul 10, 2017 23:03:24 GMT -5
Back to benching after some time off. Strong night.
360x1 225x21 (ties PR)
Hit some light bent rows. Will squat again tomorrow.
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Post by Baph on Jul 12, 2017 0:19:44 GMT -5
Nice Tuesday in the books. Full return to regular programming (almost).
Clean and jerk up to 112 kgs. Had really nice reps up to 106, and 112 was good, just not immaculate.
Squat 495 x 5, then 405 x 5. Good depth and control, no pain, feels ready to push it a little. So training wheels come off now.
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Post by Baph on Jul 16, 2017 1:07:21 GMT -5
Saturday on-point.
Squat 405x5 Bench 325x5 Dead 495x5
In and out in under an hour, all good, clean reps.
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Post by Baph on Jul 18, 2017 23:42:27 GMT -5
Clean and Jerk to 115 kgs. Liked it.
Squat 505 for 2x5. Liked it. Probably the most pain free heavy reps I've had in . . . 4-5 months.
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Post by Baph on Jul 19, 2017 21:31:04 GMT -5
Moved bench to Wednesday to get a bit more of a breather between Saturday's working sets.
365x1 225x22 (PR)
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Post by Baph on Jul 20, 2017 23:25:39 GMT -5
Decent Thursday
Sna to 90 with good depth.
Strict press 175 for two sets of 5.
Hit chin ups for three sets of 8.
Then worked on some snatch drops (heaving snatch balance if you wanna YouTube it) up to around 80 kgs.
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Post by Deleted on Jul 21, 2017 6:11:50 GMT -5
Moved bench to Wednesday to get a bit more of a breather between Saturday's working sets. 365x1 225x22 (PR) What made you decide to start benching of you don't mind me asking? I remember a dude that could bench like 500 lbs but couldn't squat 300... Lol. I need to start back at the gym but honestly don't know where to start. I can't do heavy bench, squat, or deadliest. Oly lifts are out too, put say too much strain on my neck and I am a gimp for 2 or 3 days. I have zero cardio too but distance running is out because my right knee needs so.ething done to it. It doesn't bother me unless I jog or run so I can do circuit stuff for cardio. I'm so freaking limited that I can't figure out a good routine. I was thinking of just circuit training for a couple of months, get back in shape and build a little bit of muscle back. Then try to start lifting again. I think I will have to be doing beach body deal though. I got into Oly lifting on the old forum for a bit but then my neck couldn't handle it and my PT guy said I should stop or will need surgery sooner than I would.
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Post by Baph on Jul 21, 2017 13:25:58 GMT -5
Benched a lot in college like every other red-blooded American male, but after a string of injuries I completely quit for years. Kept getting shoulder or pec issues once it got heavy. In the past couple years I've gotten more into powerlifting and you just have to bench. Relative to my other lifts and to other elites in my division, I still have a reaaaally mediocre bench press. None of the 110kg lifters at Worlds (my class) will bench under low-to-mid 400s, and some will be well up into the 500s. My lifetime PR is 390. Outside of one or two freakshows, I can squat and dead lift with any of them, but bench . . . I've just got to get better, so I'm making it a priority.
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Post by Baph on Jul 22, 2017 16:24:29 GMT -5
Two good Saturdays in a row.
Squat to 405x5 smooth. Will go up next week. Bench to 320 for a 2x5. Actually meant to hit 330, so this was a mistake by me, but smooth reps so it's fine I guess. Dead to 505x5 again smooth and controlled. Happy.
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Post by Baph on Jul 25, 2017 22:23:37 GMT -5
Man, this heat is brutal. Around 102 today. Probably a good 10 degrees hotter inside the gym. That metal building acts like a convection oven in the late afternoon.
Clean and jerk to 117 kg. Squat 515 for 2x5.
Not too bad.
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