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Post by Brian Hill on May 29, 2011 17:48:44 GMT -5
Looks like you had good weekend of training little buddy, even though you may not hit the numbers you would have liked. As far as having trouble unracking the bar for the squat, I know that when I moved my feet out really wide it always seemed like I had trouble unracking the bar too. So I know some people will move their feet in alittle bit come meet time, so that may help you. As for the bench I know it's hard to find good handoff men, especially in my absence but you just hang in there  j/k btw. Anyway are planning on doing any more shirted sessions before the meet or was today the last one? And what did Jazz work up to today? 400? 500? Yeah, I noticed today when I was watching the video that after my first failed attempt to unrack 555 I moved my feet in about an inch each side. I didn't notice I was doing it yesterday, but it was noticable in the video. You know, you always did give a damn good lift off! Haha. I'm done with shirt work until the meet. I'm gonna do one more week of Max Effort work and then the week before the meet I'm just gonna work through my raw warm-ups that I'll do at the meet. Jazz didn't do as good as she hoped today. Her plan was to touch her opener (335) then 2nd Attempt (355) off a 1-Board. Her 335 was a grinder! I think she's just beat up from being in her shirt for 3 wks straight. I think she plans to deload next week and then give her opener one more shot the week before the meet. |
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Post by bigredmachine on May 31, 2011 13:02:19 GMT -5
Yep I think that in the future that when I do my shirt work that I am only going to do it once every 3-4 weeks, not every week. I think it just wear's you out too much and according to the great Louie Simmons shirt work is not true max effort work because the shirt is doing all the work, so you're not going to get that much more physically stronger using it all the time. I mean unless you are trying to break in a new shirt, that would be the only reason really to use it multiple weeks in a row. I guess sometimes we don't realize things until we take a step back to really look at and analyze things. I just hope that I get another shot at this "powerlifting" thing before it's all said and done. But anyway I would love to see Jazz smash at least a 350 plus bench in her single ply shirt for nationals, so hopefully she'll get it together by then  |
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Post by Brian Hill on Jun 1, 2011 17:15:23 GMT -5
Training for 2011 SPF Nationals
Week 3, Day 4 – Max Effort Lower
Tuesday– May 31, 2011
General Warm-Up – 10 minutes or so
Barbell Rows – 135 x 3 x 15
Barbell Shrugs – 135 x 3 x 20
Deadlift – from the floor, w/ Mini-bands
135 x 3 x 3
225 x 3 x 1
Added Briefs (INZER Predators)
315 x 1 x 1
Added Suit, Straps UP (IPF METAL V-Squatter)
405 x 1 x 1
455 x 1 x 1
495 x 1 x 1
Deadlift – w/ MonsterMini-bands anchored to the front of the power rack around my neck
135 x 3 x 10
*I held each rep at lockout for a 3 count and then slowly lowered to just below the knees and held for a 3 count then returned to lockout…
45* Back Raises – BW x 3 x 20
1-Leg Curls – MonsterMini-band x 3 x 15 per leg
Decline Sit-Ups – 45 lb plate on chest x 3 x 15
I decided to pull heavy one last time before the meet. It was a very good session. I know many would suggest against pulling at all during Circa-Max, but I wanted to pull something that would force me to really STRAIN at the top before going into the meet. The plan is to do nothing but very light assistance work next week. I guess we’ll see how it plays out on meet day.
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Post by Brian Hill on Jun 4, 2011 12:48:31 GMT -5
Training for 2011 SPF Nationals
Week 3, Day 4 – Dynamic Effort Upper
Wednesday – June 1, 2011
General Warm-Up – 10 minutes or so
Band Assisted Pull-Ups – GREEN-band x 5 x 10
Bench Press - w/ Mini-bands
45 x 2 x 5
95 x 2 x 3
115 x 3 x 3 ~ Close Grip
135 x 3 x 3 ~ Pinky Grip
155 x 3 x 3 ~ Comp. Grip
5-Board Press - w/ straight weight
225 x 1 x 5
275 x 1 x 5
315 x 3 x 5
*Pinky Grip for ALL sets!
Overhead E-Z-Bar Extensions - 75 x 3 x 10
FAT Bar Pushdowns – 45 x 3 x 20
Hammer Curls – 25 x 3 x 20
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Post by Brian Hill on Jun 4, 2011 12:58:34 GMT -5
Training for 2011 SPF Nationals
Week 2, Day 1 – Dynamic Effort Lower
Saturday– June 4, 2011
General Warm-Up – 10 minutes or so
Behind the Neck Pulldowns - 100 x 3 x 15
Wall Squats - BW x 3 x 10
Squat - 15" Box, w/ BLUE + GREEN - bands
Bar x 2 x 2
145 x 1 x 2
195 x 1 x 2
Added Briefs (Grid-Stitched INZER Predators)
285 x 1 x 2
375 x 1 x 2
Added Suit, Straps DOWN (INZER Leviathan)
465 x 1 x 2
Glute-Ham Raises - PURPLE-band x 3 x 8
Reverse Hypers - 225 x 3 x 12
Sit-Up on GHR - MonsterMini-band x 3 x 8
Leg Raises on GHR - BW x 3 x 12
Last Week of Circa-Max… I just worked up to a plate less than last week’s top weight, for an easy double. Next week is a VERY light free squat in FULL Gear….
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Post by bigredmachine on Jun 4, 2011 18:16:15 GMT -5
Training for 2011 SPF NationalsWeek 2, Day 1 – Dynamic Effort LowerSaturday– June 4, 2011General Warm-Up – 10 minutes or so Behind the Neck Pulldowns - 100 x 3 x 15 Wall Squats - BW x 3 x 10 Squat - 15" Box, w/ BLUE + GREEN - bands Bar x 2 x 2 145 x 1 x 2 195 x 1 x 2 Added Briefs (Grid-Stitched INZER Predators) 285 x 1 x 1 375 x 1 x 1 Added Suit, Straps DOWN (INZER Leviathan) 465 x 1 x 1 Glute-Ham Raises - PURPLE-band x 3 x 8 Reverse Hypers - 225 x 3 x 12 Sit-Up on GHR - MonsterMini-band x 3 x 8 Leg Raises on GHR - BW x 3 x 12 Last Week of Circa-Max… I just worked up to a plate less than last week’s top weight, for an easy double. Next week is a VERY light free squat in FULL Gear…. How is 465x1x1 working up to an easy double?? Haha.. Also I took a look at your squat video and the only thing that I can tell you is in addition to slightly moving your feet in, you could also try pointing your feet more straight forward instead turning them out to the sides, though it might not provide you as much hip support it should allow you to unrack the weight alittle easier and "maybe" give you alittle more stability. So it's something that you can play around with next time you squat. Just make sure push out on the sides of your feet when you unrack the weight. Another thing make sure that when you pull your air in that you pull it into your belly and push out against your belt, b/c it looks like you're just pulling it into your mouth and it's about ready to explode. Lol.. Is Weston still going to try and do nationals? I saw his name on the roster list.. |
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Post by Brian Hill on Jun 5, 2011 13:04:59 GMT -5
Training for 2011 SPF NationalsWeek 2, Day 1 – Dynamic Effort LowerSaturday– June 4, 2011General Warm-Up – 10 minutes or so Behind the Neck Pulldowns - 100 x 3 x 15 Wall Squats - BW x 3 x 10 Squat - 15" Box, w/ BLUE + GREEN - bands Bar x 2 x 2 145 x 1 x 2 195 x 1 x 2 Added Briefs (Grid-Stitched INZER Predators) 285 x 1 x 1 375 x 1 x 1 Added Suit, Straps DOWN (INZER Leviathan) 465 x 1 x 1 Glute-Ham Raises - PURPLE-band x 3 x 8 Reverse Hypers - 225 x 3 x 12 Sit-Up on GHR - MonsterMini-band x 3 x 8 Leg Raises on GHR - BW x 3 x 12 Last Week of Circa-Max… I just worked up to a plate less than last week’s top weight, for an easy double. Next week is a VERY light free squat in FULL Gear…. How is 465x1x1 working up to an easy double?? Haha.. Also I took a look at your squat video and the only thing that I can tell you is in addition to slightly moving your feet in, you could also try pointing your feet more straight forward instead turning them out to the sides, though it might not provide you as much hip support it should allow you to unrack the weight alittle easier and "maybe" give you alittle more stability. So it's something that you can play around with next time you squat. Just make sure push out on the sides of your feet when you unrack the weight. Another thing make sure that when you pull your air in that you pull it into your belly and push out against your belt, b/c it looks like you're just pulling it into your mouth and it's about ready to explode. Lol.. Is Weston still going to try and do nationals? I saw his name on the roster list.. Ooops! That was a typo... I guess that's what happens when you get lazy and try to copy and paste your workouts. haha But thanks for the input on the squat. Moving the feet in definately makes a difference. I tried to keep them in an inch or so on each side yesterday with all of my sets working up to 465 x 2. And it seemed to make all the difference. I have notice that since I've put so much energy into bringing my weak hamstrings up these past two training cycles that I have let my Lower Back strength slip a little. And that makes a big difference in how you unrack and start the squat as well as finish. For the next training cycle, I'm gonna have to start pushing up the weight on different Back Raise and Good Morning variations to get that shit in check! haha |
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Post by Brian Hill on Jun 5, 2011 13:07:05 GMT -5
Training for 2011 SPF Nationals
Week 2, Day 2 – Max Effort Upper
Sunday– June 5, 2011
General Warm-Up – 10 minutes or so
Chest Supported Rows – 2 plates x 3 x 15
Chuck V Rows – 1 plate x 3 x 20
Floor Press – w/ straight weight
95 x 2 x 5
135 x 2 x 3
185 x 1 x 1
225 x 1 x 1
Added Reverse BLUE-band
275 x 1 x 1
315 x 1 x 1
Added Reverse GREEN-band
365 x 1 x 1
405 x 1 x 1
Incline Barbell Press – w/ straight weight
135 x 1 x 5
185 x 3 x 5
135 x 1 x 10
Swiss Bar Skullcrushers – 85 x 3 x 15
FAT Bar Pushdowns – 25 x 3 x 25
Face Pulls – 25 x 3 x 25
E-Z-Bar Cable Curls – 25 x 3 x 25
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Post by bigredmachine on Jun 5, 2011 16:48:58 GMT -5
I'm glad that seems to be working better for you! The only other thing I would add is maybe just use that closer stance on your max effort days and use the wider stance on your dynamic effort days.
Also WTF Brian??? Using a reverse blue band and green band on floor press. LOL! Did you actually feel "any" weight in your hands when you unracked the weight?
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Post by Brian Hill on Jun 6, 2011 19:21:40 GMT -5
Haha. Actually with the way we had it setup the weight on the bar is what it was at the top. It mimics a bench shirt even more than a regular reverse band bench. I may have to add them in as a regular movement next training cycle.
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Post by Brian Hill on Jun 8, 2011 16:49:02 GMT -5
Training for 2011 SPF Nationals
Week 2, Day 3 – Max Effort Lower
Tuesday– June 7, 2011
Cable Pullthroughs – 1 plate x 3 x 10
Barbell Rows - 135 x 3 x 10
45* Back Raises - BW x 3 x 20
Wide Grip Pulldowns - 150 x 3 x 20
Barbell Shrugs – 135 x 3 x 20
Pulldown Abs - 50 x 3 x 20
Leg Curls – 50 x 3 x 20
DB Side Bends – 50 x 3 x 20 per side
Just getting some blood flowing into the deadlift muscles… Trying to get rested up and ready for the meet and trick myself into thinking I’m strong!
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Post by bigredmachine on Jun 8, 2011 20:14:15 GMT -5
Just getting some blood flowing into the deadlift muscles… Trying to get rested up and ready for the meet and trick myself into thinking I’m strong! Haha Good One Brian! Man, I was just looking at the calender and your meet is next week, damn. Time is flying by, I only wish I was able to go up there with you guys. If it had been this time next month I know could have made it. Dammit. Oh Well.... hopefully I'll be driving again here in next few weeks and will be able to come up and see you guys at the gym ;D So until then, Make it Rain!!! |
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Post by Brian Hill on Jun 10, 2011 6:01:23 GMT -5
Yeah... It'd be nice if you could make the trip with us. But totally understandable that you cant. No worries. You'll be able to drive before you know it, and you can come visit!
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Post by Brian Hill on Jun 10, 2011 20:13:11 GMT -5
Training for 2011 SPF Nationals
Week 2, Day 4 – Dynamic Effort Upper
Wednesday – June 8, 2011
General Warm-Up – 10 minutes or so
Standing Rows – Mini-bands x 5 x 20
Floor Press - w/ 2 chains per side
45 x 2 x 5
95 x 2 x 3
135 x 6 x 3
*Pinky Grip for ALL sets!
Dumbell Extensions – 30 x 3 x 15
V-Bar Pushdowns – 25 x 3 x 25
Spud Strap Face Pulls – 25 x 3 x 30
Hammer Curls – 25 x 3 x 20
Just another pump session again tonight. The meet is pretty much here, so I’m just trying to get 100% recovered. The from here is to work up to 5 plates in FULL Gear for Squat on Saturday, just to get a feel for the straps up as well as setting up, balancing, and hitting depth with straight weight and NO Box. Then hit some lightweight, high rep assistance work. Sunday I’m just gonna run through my Raw Warm-Ups that I’ll do at the meet before shirting up. I’ll probably do them off of the FOAM-Board just so they’ll be faster than normal and trick me into thinking I’m stronger than ever. It’s getting closer.
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Post by bigredmachine on Jun 11, 2011 11:48:56 GMT -5
Yeah... It'd be nice if you could make the trip with us. But totally understandable that you cant. No worries. You'll be able to drive before you know it, and you can come visit! Yep you're right, I guess it's kinda out of my control at this point... As far as your training goes, it looks you are really on top of things and expect you to have a great meet next Saturday. So go make it happen Brian!!! |
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j/k btw. Anyway are planning on doing any more shirted sessions before the meet or was today the last one? And what did Jazz work up to today? 400? 500?