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Never Strong Enough.............
 

cholulalula
Level

Join date: Nov 2010
Posts: 1217

HAPPY MEET WEEK!!

Super excited for ya. Looking very strong indeedy. :)

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

Good luck man, I have no doubt you're gonna kill that first push/pull total!

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

Thanks lula, lookin forward to a week off and the pig out on friday. Sadly all that free time will be used towards the lab reports i've got to do this week.

@pbclax, Thanks bro, i'm already so fired up from listening to this song, it will be hard to wait till saturday despite all the things i need to do this week.



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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

WABDL meet recap 3/31
I This was my first push/pull meet. I weighed in at 288.8lbs.
I smashed my opener with ease, no doubts at all. 308 for opener.

Second attempt I did 336. I smashed that as well, bench Meet PR. Note, I put three ammonia tabs in a supplement bottle. I didn?t realize just how strong 3 of them are together and go a bit more of inhale than I was expecting and it caused a massive outpour of tears.

Third attempt I went for 352, triceps failed me here. I was super pumped for this attempt, but just didn?t have enough strength for this today. I?m going to try some 2 and 3 board type benching and close grips for awhile.

Then I waited for about 3-4 hours till I could start my warm-ups for deads. Warmups felt really good, I was fast and explosive.
Opener, 462 was like nothing was there.

Then FUUUUUUUUUUUUUUUUUU on my second overall attempt, which was 507, same stupid lockout issue. I was so effing pissed that I missed this.

Attempt #3 same thing, missed 507 inches away from lockout. It also looks like I ramped it a bit too.

Attempt #4, due to the fact that I?d set a MT record by default as there wasn?t a record and what Gus said, I got a third attempt at 507. This time I put so much baby powder on my legs that I choked in the powdery haze. WABDL allows 4th attempt for record attempts or something like that. Finally locked out the damn deadlift. There were only bench only records for my weight class.

Overall I had a good day, I felt pretty decent and I did get a total PR, but I still feel like it didn?t go as well as I wanted. Bench was okay, even though I am disappointed in my final attempt. Deads were horrible, i need to hammer my lockout and strengthen my lower back, hamstrings and hips.

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spar4tee
Level

Join date: Sep 2010
Posts: 10257

Don't feel too bad about your performance. You still improved overall. Now you know what needs to worked on, so you can hammer it in and kill it the next time around.

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

PR Push/Pull total right? Nice work man, takes a shitload of mental toughness to miss a lift TWICE and get it the third time!

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

Thanks spar and pbclax, with this meet there were some good things and some bad things. I will focus on the good and hammer away at the bad.

Leg training:Accessory/light day.

Squats:135*5,135*5,225*3,315*2,315*2,315*2

Leg press:200*15,400*15,600*15,800*15,800*15

Leg extensions:105*10,135*10,175*10,230*10,175*10

Leg curls:95*10,125*10,155*10,185*6 drop125*10

Calf presses:150*10,170*10,230*10,250*10 drop 150*15

Done, i will do hamstring accessories on leg day and do romanions with rack/block pulls on deads day. School gym got a new glute ham raise that looks sturdier than the old one. Will definitely add that in somewhere.

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cholulalula
Level

Join date: Nov 2010
Posts: 1217

Excellent work!!

Really, you ought to be proud of your achievement. Focusing on what you can improve is important, but taking a moment to reflect on all you've achieved is important too.

What are you going to school for?

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

Thanks lula, overall i'm happy with the meet. But i am definitely aware of my glaring weakness in my deadlift lockout.

I am going to school for exercise science.

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

Bench training fun:

Warmup bench with mini band stretched between hands, bar*10,135*5
Close grip bench with SS:135*5,185*3,225*3,275*3,275*3(vid) Felt pretty easy, but i need to remember to get a spot on the heavier sets so i don't tweak my stupid shoulders unracking.



Bench with hanging quarters:bar+25*10,bar+25*10,135+25*7(vid)



Reverse grip bench:135*5,135*5,135*5 These felt good, as above i will get a spot for these as well and try going a little heavier next time.

Rope extension/pushdown combo:10,10 10,10 10,10 Did extensions then pushdowns

some pullaparts, dislocates and foam rolling.

Done, I'm pretty dense when it comes to avoiding stupid injuries. I need to remember that past a certain weight point, i have to loose my setup to unrack. Shoulder is a little sore but otherwise okay at the moment.

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koubanator
Level 1

Join date: Jul 2011
Posts: 540

Just got back into the internet world. Way to keep at it man. Get that upper back and glutes working better.

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

Thanks Koub, i'm going to try adding in some things that i haven't done for awhile. More posterior work and more upper back work as well.

Deadlift training:

Block pulls:155*3,155*3,205*3,255*3,305*3,355*3,355*3

Romanion deads:155*10,155*10,245*10

Shrugs:245*10,335*5,425*5 Heavy holds:605*10secs,605*10secs going to try adding in these for similar purposes as a heavy walkout.

Db rows:120*10,10,10

Hyperextensions:bw*10,added 25 plate*10,same*15

done

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

Shoulder accessories:

Seated db press:40*10,40*10, 50*10,60*10

Rear db flys: 30*10,30*10,45*10,45*10drop37.5*10drop30*10

Barbell curls:45*10,65*10,105*10drop85*10drop65*15

Some pullaparts and dislocates.

Done, short workout. I spent more time stretching, foam rolling and doing mobility stuff for my shoulders then i did for shoulder work today. Shoulder was stiff, but once it loosened up i got that pump and if felt pretty good. I slept in too much, i've got to get a handle on that so i have plenty of time for prehab stuff and the worksets.

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

Squat training:

Squats:135*5,135*5,225*3 added bands 135+bands*3,225+bands*3,315+bands*3,405+bands*3(vid) was a little high here, will work on that. Took bands off 605*1 heavy walkout, and it felt heavy.

skip to approx 50secs


Front squat holds:225*20secs, 225*20secs,315*15secs After the first set i set the bar on pins at about sternum level, and started the front squat from there and held at top.

Leg press:400*10,600*10,800*10,1000*10

HS leg extentions:50*10,90*10,90*10

Warning rant: So as i said earlier last week the gym got a nicer glute ham raise. Well i went to use it today and i thought i was losing my mind because the old one was back in place. Fuck that shit i was damn sure i saw it. So i went to ask thinking it was some lame excuse like the time they took out part of the platform. So i ask and it turns out the dumbasses were doing crunches on it and didn't put the pin in the right hole so when they went to do a crunch the top piece went flying. Fuuuuuck how stupid can people get. I don't even want to know. This is why i can't have nice things. However, i was told that they are looking into ways to add something to where the pins go to prevent the ankle hold from escaping. I won't hold my breath./rant

So i finished with some planks and makeshift reverse hypers and foam rolling.

done, will continue to work on depth and i will probably just go to one of my other gyms that does have a decent gluteham raise. I want to get in my suit, but i still need to stretch out the legs some more. Still about 4-5 inches from putting it on all the way. I might do some work in my briefs next week, but i'm thinking about doing some more squats against bands but either with more weight or more band tension.

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

Bench training:

Bench to makeshift 3 board:135*5,135*5,225*5,245*5,275*5

SS Bench:275*3,315*3,335*3,365*3(vid)

skip to approx 30secs


bench:135*30+

Incline db press:75*10,65*10,55*20

Bunch of band pull aparts, disclocates, presses and flys. Just went till it burned and rotated to a different exercise. Wanted to get more blood in my shoulders, chest and back.

Done, I really wish i could get into shirted benching. That could be alot of fun if i got the right shirt.

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

Attempted deadlift training:

RB deads(60-80ish off bottom, 0 at top):135*5,225*3,315*3,405*3,455*1,495*.9 Everything felt really heavy today, still have that damn issue with the last few inches of lockout. Even with help of RB.

Shrugs:225*10*3sets

Hyperextensions:bw*10,bw+45*10,bw+90*10,bw*15

Done, i've had a pressure headache most of the day due to stress from school. Everything felt like it was twice what i had on the bar. I will forget today happened and move on. I stopped workout early and did some stretching and foam rolling.

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cholulalula
Level

Join date: Nov 2010
Posts: 1217

Heracles_rocks wrote:

Done, i've had a pressure headache most of the day due to stress from school. Everything felt like it was twice what i had on the bar. I will forget today happened and move on. I stopped workout early and did some stretching and foam rolling.


I feel your pain. This time of year is the worst, school-wise.

Hang in there and good work knowing when to call it.

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Spock81
Level 10

Join date: Jun 2010
Posts: 3753

Godamn your lockout! That is so frustrating.

My sticking point for all my lifts is the midway point. Everything seems to slow to a crawl, but once it's finished I can lock shit out no problem. I think it would be ten million times more frustrating to be almost done and to get stuck right at the end, so I feel for you!
You'll get this sorted out soon enough, I reckon!

So what are you taking in school? (I'm sure you've mentioned it before)

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

@ lula, yeah it can be tough, especially if the class is total BS. I'm sure it's not as hard as what you're going through though. I will be enjoying the rigors of physics over the summer, it will not end soon.

@ spock, i used to be the halfway person too. I still am for bench but my mechanics for my deadlift have changed and not for the better. I just can figure it out, i have good speed off the floor but i grind to a halt towards the top. I thinking about giving sumo a try and give conventional a break for awhile.

Regarding school, i am doing an applied track for exercise science.

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

Squat training: I felt like shit for most of this last week, but i woke up today and felt like an invincible warrior. I probably won't be able to do much training this week, but i will make sure i do some bench and back accessories on wednesday, and go from there.

Squats:135*5,225*3,275*3,315*2,365*1,405*1,455*1,475*3(PR Vid) I think i got depth on these today. Goal was to do a double with 475 but that felt relatively easy so i went for a triple and got it.



Sumo deads:155*3,155*3,265*3,(365*3,365*3)(vid, these felt pretty good) I'm going to try and work on these for a bit and see how i do and try some different tweaks to see what works best and allows me to get the most out of them.

skip to approx 25secs and againa at approx 1:35


Superset of romanion deads and shrugs:155*10,10,245*10,10,245*10,10

Front squat attempt:245*0 came too far forward, was going to do a front squat and then do holds but no go

Front squat holds:245*20secs*2sets

Done, decent session. Felt pretty good today, the rage came back today.

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Spock81
Level 10

Join date: Jun 2010
Posts: 3753

Yo' man, some good squattin' there!

What does applied track mean?
Exercise science sounds cool, so what kinda jobs can you get once you graduate from that?

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spar4tee
Level

Join date: Sep 2010
Posts: 10257

Nice to see you feel pretty comfortable with sumo. Don't push the weight too fast though.

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

Thanks spock. For exercise science there are several paths you can take depending on what you want to do. Applied is for the more applicable approach for a job after the degree. The other, the pre-professional approach is more of a lead in to further education, such as physical therapy, medical school and etc. Depending on what the ultimate goal is.

You can get personal training, rehabilitation and wellness coordinator type jobs.

@spar, my intention is to sortof ease into it right now. Trying really hard to just do at least 3 reps or so with a few left in the tank. If it works out it could work out nicely with gear.

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3503

Bench and accessories training:

Bench:bar*10,135*5,135*5,185*5,225*3 to makeshift 3 board 225*3,275*3 Strained something in my upper back so didn't try to go heavier. Finished with close grip to the makeshift 3 board 225*15

Superset of standing military press:135*5,135*5,135*5,135*5

And barbell rows:135*20,135*20 did last two sets against long mini band135*20,135*20

Superset of incline HS press:2pps*10,2pps*10,2pps*10,2pps*15

And HS lat pulldown:2pps*10,2pps*10,2pps*10,2pps*15

3 rounds of 10 band flys and 20 band pullaparts

Done

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koubanator
Level 1

Join date: Jul 2011
Posts: 540

Hey, I'll be over in Zoo town next week for work. Where is a place to lift at on the North side of town? Pretty sure that's where we'll get the hotel room.

BTW, great lifting. I wish things didn't go sour with my Athletic Training degree. Would help with the route I want to take in my life....

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