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Post by gopostal42 on Apr 23, 2006 14:59:40 GMT -5
what's up fellas, i've seen a few of you from other boards but many of you i don't know. i lift in drug tested single ply meets mainly but i support the sport in general not just certain divisions. i'll post a few of my previous workouts to get this thing started and let yall know what i'm about
ME squat
came in today feelin like crap, everything just dragged along all day but it got movin pretty quick halfway through the workout.
bar x10 close stance squats and gm's bar x10 comp (wide) stance squats
140x10 gm's x8 230x5 280x3 add suit straps down 320 x0.75 (didn't get all the way down) 370 x2 390x2 410x2 knee buckled pretty bad on the 2nd rep but somehow straightened out and i made it up medium tight knee wraps 430x2 450x1 485x1 20lb PR! (misloaded bar thought it was 475) i'm an idiot!
weighed in at 157 so i finally got my 3x bw squat, i'm happy about that but i want 500 and now i know it will happen for sure!
hyper extensions 45 lb 3x15
hip abductor work doubled up purple mini 4x15
pull throughs green band 3x15
that was pretty crazy to get an equipped squat PR with the straps down on the suit, i think i may have made some progress
did some coaching tonight to a guy on squats, i love doing that more than lifting and seeing someone i've helped a lot hit a PR or do something good in general is always better than getting it myself. hope to do that for a living eventually.
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Post by gopostal42 on Apr 23, 2006 15:01:18 GMT -5
had a bad few workouts before this one hoped to turn it around today.
warmed up by taking an hour and a half to get my friends new inzer rage on, then 30 minutes taking it off. woo
ME bench
45x8 140x5 190x5 230x2 250x1 add shirt 275x0 275x0 275x0 275x3 i had a revelation! i touched on my upper ab but wasn't bringing the bar back towards my head at lockout. when i started doing that again weights flew up! 290x2
after the 290 double i was very tired, running a mower for 8 hours then helping with a super tight shirt takes a lil energy but i'm happy with my benching for the day
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Post by gopostal42 on Apr 23, 2006 15:02:19 GMT -5
this is my last heavy pulling session before the south carolina meet may 13th so i wanted to find around what opener should be and what my goal will be overall. it was a pretty good day
ME deadlift (sorta)
140x5 deadlift x5 hangclean 230x5 deadlift x5 hangclean deadlift 320x3 370x1 410x1 add suit straps up 460x1 500x1 old pr went like a speed pull! 550x1 50lb PR! flew off the floor and grinded through lockout but it was clean!
incredibly jacked after that pull for some odd reason........ who knows why.
hypers squat bar (65lb) 3x15
towel pull ups bw 2x10 1x8 failure
still have a lot of energy but didn't want to over do it so i left. i'm very jacked about this meet now. got in the suit after i pulled and worked on holding a bar for squats and it went pretty well, shouldn't need any alterations now.
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Post by littleman on Apr 23, 2006 19:25:12 GMT -5
Man your deadlift is awsome for a 157 lb.Stay with your bench it will come .Littleman
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Post by Breaker on Apr 23, 2006 23:49:07 GMT -5
Well I formally welcome you; have seen you before on the old ECBB board before. Pretty solid looking workouts you have there!
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Post by Joey Smith on Apr 24, 2006 20:37:58 GMT -5
Great to have you here bro....your deads are sick and I love your intensity!....
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Post by gopostal42 on Apr 24, 2006 22:24:54 GMT -5
Great to have you here bro....your deads are sick and I love your intensity!.... lol how would you know anything about my intensity? have you seen me lift or something?
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Post by gopostal42 on Apr 25, 2006 11:58:12 GMT -5
sort of a simulation meet squat workout.
45x10 140x8 225x3 275x1 add suit straps down 350x1 390x1 straps up 430x1 500x0.64
i was completely worthless before i came in the gym so this wasn't a very big surprise. it feels like i lose support when i throw the straps up which really sucks majorly.
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Post by littleman on Apr 25, 2006 14:11:32 GMT -5
You may want and check to see if your suit is worn or stretched out,that will have a major factor with squats I have had shirts done this before.Littleman
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Post by gopostal42 on Apr 25, 2006 20:31:13 GMT -5
still very very tired today from work and squats yesterday but looked forward to today. i'm came armed with some advice from a few friends in the MM in NY. treated this just like a meet as i did squats yesterday.
135 2x5 190x3 225x1 add shirt in singlet 275x1 2-board brought over judges i could trust and knew what they were doing.
275 all whites and very fast 300 2 whites one red came off the chest good and grinded through lockout. 320 hit to low practically dumped 3 reds
not bad for feeling like crap, i'll take it.
no accesory work just went home to rest. big thanks to Sandi McCaslin and the whole family for advice and technique tweaks, they helped a lot!
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Post by Joey Smith on Apr 25, 2006 20:36:28 GMT -5
workout looks good but always try to get some acc work in if even a lil bit....
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Post by gopostal42 on Apr 25, 2006 20:40:29 GMT -5
yeah i just got lazy to be honest with you joey, i'm just tired as hell and want rest!
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Post by THE BRUTE on Apr 26, 2006 20:18:14 GMT -5
man...sick brother!! HCB
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Post by gopostal42 on Apr 26, 2006 21:08:18 GMT -5
yeah i know, when i get healthy again i'll hopefully put up some numbers thanks. btw if you guys could help me on my bench tech. i would be eternally greatful. i have vid posted in the meet vid section. i'm terrible with a shirt
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Post by gopostal42 on Apr 27, 2006 21:46:13 GMT -5
doing some speed pulls today with real light weight with heavy bands. it was quite fun.
140x5 rdl's and x5 conv pulls
conventional and sumo 140+single blue band(around 250 lockout) on 4 inch platform x3 140+double blue band(360 lockout) on 4 inch platform x3 230+double blue band (450 lockout) on 4 inch platform 6x1
pull throughs green band 3x15 walked way out, may go to a blue band next time
hypers 45 plate 3x12
did suit maintenence for the rest of the night to try and get the straps longer so i could keep it in the correct leg position while squatting, might as well post that too
hung suit from hooks in power racks and slid a bar in the arm hole with the pins about 2 or 3 inches below the bar.
45 nothing of course 135 same pretty much 225 came down a little bit 315 brought the bar down about to the pins but not quite so i ended up hanging from it with my legs over it upside down like a kid on monkey bars and stayed there for a while keeping contact between the bar and the pins. after that i took it down and tried it on and it should work a lot better now, its still real tight but i had the legs in the right spot and i could hold a bar solid enough, exactly what i wanted! prob hit around an opener next monday and see how it feels, after that smooth sailing to the meet.
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