At Dawn We Rage.

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Damien
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Re: A Weightlifting Jew

Post by Damien » Mon Aug 01, 2011 10:45 pm

Work on your hip and shoulder mobility and your bench set up.
With your overhead numbers you should be able to bench more...
Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.
Now look. I've eaten a pice of pie.
When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

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Beer Jew
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Re: A Weightlifting Jew

Post by Beer Jew » Mon Aug 01, 2011 10:50 pm

Damien wrote:Work on your hip and shoulder mobility and your bench set up.
With your overhead numbers you should be able to bench more...
I bench really really close grip... almost no chest involved. Might be why. My elbows were also feeling a little iffy today, as well as my wrists, so I ordered a pair of cheap wrist wraps to see if they help. I'm interested to see what this deload week will do.

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Damien
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Re: A Weightlifting Jew

Post by Damien » Tue Aug 02, 2011 12:26 pm

The Bear Jew wrote:
Damien wrote:Work on your hip and shoulder mobility and your bench set up.
With your overhead numbers you should be able to bench more...
I bench really really close grip... almost no chest involved. Might be why. My elbows were also feeling a little iffy today, as well as my wrists, so I ordered a pair of cheap wrist wraps to see if they help. I'm interested to see what this deload week will do.
Chest is involved with a close grip as well.
But why the really close grip?
Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.
Now look. I've eaten a pice of pie.
When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

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Beer Jew
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Re: A Weightlifting Jew

Post by Beer Jew » Wed Aug 03, 2011 9:03 pm

Front Squats: 80 kg: 5x2 90 kg: 5x1

BNPP: 70 kg: 2x3, 2x2 80 kg: 5x1

Power cleans: 70 kg: 15x1 80 kg: 5x1

Hammer curls (dumbells): 20's, 22's (kg per hand)

Maybe my third time ever doing power cleans- my form is the worst in the world. It's really a reverse power curl for me. It doesn't bother me, as long as over time I can get my numbers up.

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Beer Jew
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Re: A Weightlifting Jew

Post by Beer Jew » Wed Aug 03, 2011 9:07 pm

Damien wrote:
The Bear Jew wrote:
Damien wrote:Work on your hip and shoulder mobility and your bench set up.
With your overhead numbers you should be able to bench more...
I bench really really close grip... almost no chest involved. Might be why. My elbows were also feeling a little iffy today, as well as my wrists, so I ordered a pair of cheap wrist wraps to see if they help. I'm interested to see what this deload week will do.
Chest is involved with a close grip as well.
But why the really close grip?
It always felt the most natural and easy for me.... benching with a wider grip messes with my shoulders. So do dips where my elbows are any wider than touching my sides. For my back off sets, I sometimes use a wider grip, but only with lighter weights.

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Damien
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Re: A Weightlifting Jew

Post by Damien » Wed Aug 03, 2011 10:22 pm

The Bear Jew wrote:
It always felt the most natural and easy for me.... benching with a wider grip messes with my shoulders. So do dips where my elbows are any wider than touching my sides. For my back off sets, I sometimes use a wider grip, but only with lighter weights.
Shoulder width is perfectly fine. With "really really close" it sounded more like "thumbs almost touching"...
Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.
Now look. I've eaten a pice of pie.
When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

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Beer Jew
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Re: A Weightlifting Jew

Post by Beer Jew » Wed Aug 03, 2011 10:25 pm

Damien wrote:
The Bear Jew wrote:
It always felt the most natural and easy for me.... benching with a wider grip messes with my shoulders. So do dips where my elbows are any wider than touching my sides. For my back off sets, I sometimes use a wider grip, but only with lighter weights.
Shoulder width is perfectly fine. With "really really close" it sounded more like "thumbs almost touching"...
Nah that would be retarded.... I mean a little narrower than shoulder width.... Thinking back on it, my recent strict press PR may be due to me pausing all my bench presses, so my tricep starting strength got worked more.

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Beer Jew
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Re: A Weightlifting Jew

Post by Beer Jew » Fri Aug 05, 2011 6:13 pm

Pressed for time... approximately 20 mins to workout.

Squats: Work up to 120 kg (no box). 120 kg x 1,1,1,1,1,1,1
Bench: 80 kg: 1,1,1,1,1 70 kg: 5
Deadlift: 120 kg, 130 kg, 140 kg, 150 kg, 160 kg x 1,1 = PR

Burst a bunch of blood vessels in my upper body with the 160. According to the scales, that's exactly double bodyweight. Form was ugly as hell though, but who gives a shit.

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Beer Jew
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Re: A Weightlifting Jew

Post by Beer Jew » Mon Aug 08, 2011 5:56 pm

Squats, to a low box, paused: 110 kg: 2,2,2,2,2
Shrugs (pins an inch above knee height, bar held off pins throughout set): 180 x 3, 200 x 3 = PR, 210 x 3 = PR, 150 x 10, 70 x 20
Bench: 80 kg: 3,2,1,3,2,1,3,2,1
Hammer curls: 20 kg dumbells x 30 total reps

Notes: Shrugs felt much more solid than normal, very happy with the PR. Only 10 kg away from triples with 5 plates a side.
I wanted to do 30/20 with bench and squats, but didn't have enough time.

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Beer Jew
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Re: A Weightlifting Jew

Post by Beer Jew » Wed Aug 10, 2011 7:53 pm

Front squats:
up to 100 kg x1,
95 kg x5x1,
90 kg x3x2,
85 kg x3
BNPP:
70 kg x 2,3,3,3,3,
failed an 80 kg attempt.
Rows:
70 kg x5,
80 kg x5,
90 kg x3,
100 kg x 2,3,3,3,3,3
70 kg x 5
Curls

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Beer Jew
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Re: A Weightlifting Jew

Post by Beer Jew » Fri Aug 12, 2011 6:08 pm

Squats: 125 kg x 1, 1.......120 kg x 1,1,1........115 kg x 1,1,1,1,1,1,1,1,1,1

Bench: 85 kg x 1,1,1........ 80 kg x 3,2,2.......... 77.5 kg x 5

Deadlifts: 150 kg x 3,3

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Beer Jew
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Re: A Weightlifting Jew

Post by Beer Jew » Sun Aug 14, 2011 3:43 pm

Squats: 90 kg: 50 in 20 mins
Bench (close grip): 80 kg: 7 doubles, 6 singles
Shrugs: Work up to three singles off the rack at 220 kg. Then 160 x 10,10, and 140 x 15.

Hammer curls: 2 x 10 with 22 kg per hand

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Beer Jew
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Re: A Weightlifting Jew

Post by Beer Jew » Tue Aug 16, 2011 9:35 pm

Squats: 95 kg: 40 in 20 mins
Bench: Wide grip: 70 kg: 5x5
Rows: Up to 100 kg x 5,4,3. 80 kg x 8 strict.

Debating between keeping the weight for rows at 100, until I can get 3x5 in a semi strict fashion, or just do doubles, but keep moving the weight higher.

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Beer Jew
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Re: A Weightlifting Jew

Post by Beer Jew » Thu Aug 18, 2011 10:36 pm

Bodyweight- 85 kg
Box Squat: Work up to a 120 kg triple
Push press: 60 kg x 3x5
Deadlift (belted): 150 kg, 160 kg, 165 kg = PR, 170 kg = PR. 150 kg beltless single.

Abs, Curls

165 kg was fairly easy, 170 was slightly hitched. Pulling mixed grip instead of with straps seemed to help a lot. My problem is with lockout.

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Damien
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Re: A Weightlifting Jew

Post by Damien » Thu Aug 18, 2011 10:55 pm

The Beer Jew wrote:Squats: 95 kg: 40 in 20 mins
Bench: Wide grip: 70 kg: 5x5
Rows: Up to 100 kg x 5,4,3. 80 kg x 8 strict.

Debating between keeping the weight for rows at 100, until I can get 3x5 in a semi strict fashion, or just do doubles, but keep moving the weight higher.
Up the weight on rows and do them sloppay.
Back off with strict sets...
Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.
Now look. I've eaten a pice of pie.
When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

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Beer Jew
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Re: A Weightlifting Jew

Post by Beer Jew » Thu Aug 18, 2011 11:04 pm

Damien wrote:
The Beer Jew wrote:Squats: 95 kg: 40 in 20 mins
Bench: Wide grip: 70 kg: 5x5
Rows: Up to 100 kg x 5,4,3. 80 kg x 8 strict.

Debating between keeping the weight for rows at 100, until I can get 3x5 in a semi strict fashion, or just do doubles, but keep moving the weight higher.
Up the weight on rows and do them sloppay.
Back off with strict sets...
Thanks... how sloppay are we talking? I can't keep my back static past 90 kg... my back sort of goes up and then slams back down to meet the bar with 100

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Damien
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Re: A Weightlifting Jew

Post by Damien » Fri Aug 19, 2011 8:34 am

The Beer Jew wrote:
Thanks... how sloppay are we talking? I can't keep my back static past 90 kg... my back sort of goes up and then slams back down to meet the bar with 100
Depends on who you ask and how heavy you want to go.
Bar should still be touching your chest/stomach.

Just don't make it a Power Shrug / High Pull to forward lean thingy...
Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.
Now look. I've eaten a pice of pie.
When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

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Beer Jew
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Re: PROGRAM ADD FOR DUMMIES: THE POWERLIFTING EDITION

Post by Beer Jew » Sun Aug 21, 2011 3:08 pm

Squats: 95 kg: 50 reps in 20 minutes
Bench (Close grip): 85 kg x 2,1,1,1,1,.......... 82.5 kg x 2,2,1,1,1.........80 kg x 3,2
Rack pulls from below knee: 150 kg x 3x5...... Shrugs: 150 kg: lots and lots.
Hammer curls: 20 kg per hand: 8,8,8

Rack pulls were done with straight legs mimicking deadlift style to help lockout.

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Beer Jew
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Re: PROGRAM ADD FOR DUMMIES: THE POWERLIFTING EDITION

Post by Beer Jew » Wed Aug 24, 2011 3:29 pm

Squats: 100 kg: 45 in 20 mins
Bench: Wide grip: 72.5 kg: 5x5
Rows: Up to 110 kg: 3x3, 70 kg: 2x5
Curls: 45 kg: Bunch of triples

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Re: PROGRAM ADD FOR DUMMIES: THE POWERLIFTING EDITION

Post by Beer Jew » Thu Aug 25, 2011 2:04 pm

Active recovery: Lane swimming with the oldies.

Wandered into the swimming pools health and fitness centre after and watched one of the bros bench 170 kg for a triple, at what must have been about 95-100 kg bodyweight. I need to get my bench up bigtime. I think I've been staying away from max effort (90%+) on my bench for too long because of the overtraining bogeyman bullshit, despite that providing the best gains for me in the past.

I'm thinking through some radical bench tactics now, but I want to be able to bench at least 100 kg before the end of October.

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Beer Jew
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Re: PROGRAM ADD FOR DUMMIES: THE POWERLIFTING EDITION

Post by Beer Jew » Fri Aug 26, 2011 2:39 pm

Box Squat: (below parrallel) Up to 130 kg double (PR), 140 kg for 2 singles (PR)
Bench: 80 kg: 13 total reps
Deadlift: Hitched 160 kg, failed 170. Couldn't get it past my knees. 3 singles with 150 kg.

Deload week starting next week. Will make it to the gym as and when I can, and do some light squats and bench, and some powercleans.

After the deload week I'll be starting a new 2 week cycle, with some minor changes- bench needs more consistent heavy work. I'll be using rep targets with a weight to trigger progression.... i.e. 50 reps over several workouts with 80 kg, then 50 with 82.5 kg, but split into several workouts.
Squat will remain the same, I like 50/20, or any sort of volume for my squat, just need to deload because of my knees.
It was nice to PR my deadlift 2 or 3 weeks in a row, but I don't think that can continue without burning myself out, so as per last cycle, shrugs on monday, rows on wednesday, and deadlifts on friday, only deadlifts will be for multiple submax singles during a cycle, i.e. 10 singles at 90%.

I like Duane Hansen from the P+B's idea of a 4 week cycle..... it seems to fit in well with how my bodies been responding to my workouts lately. Any more than 2 weeks of pushing hard and my knees, elbows and legs start to complain.
http://powerandbulk.com/phpBB2/viewtopi ... ght=#14137
Duane Hansen wrote:One paradigm that seemed to work for me was based on a four week cycle. The first two weeks I would try to really increase the volume. I would still do doubles and singles for speed and max effort work, but for many, many sets. I would also do a lot of assistance work, as heavy as I could and for as many sets and reps as I could tolerate. The idea is to do a lot of work these two weeks, mainly by doing more sets and reps. The third week I would back off a lot. I would plan on backing of 10-20% on the weights that I used and cut the total number of reps in half. For example, if I was pressing 200 for 6 sets of 4 reps, I would use 170 for 6 sets of 2 reps. You may feel like going heavy during the third week since the volume is so low, but it is important to keep the weights low, too. You need a chance to recover from the first two weeks. During the fourth week I would keep the sets and reps low (about the same total number as week 3) but really go after some heavy weights. If you want to go heavy in an assistance movement, feel free, but I typically just did easier work like in week 3 and saved my effort for the big, important lifts. To summarize:
Week 1: High volume, medium to heavy weights
Week 2: Higher volume, medium to heavy weights
Week 3: Low volume, light to medium weights
Week 4: Low volume, really heavy weights
An approach like this lets you ramp up to some heavy lifts in the gym once a month without getting too far off track from what you usually do. Before a contest, you may want to decrease the assistance work sooner or even drop it altogether for a few weeks. It would depend on how quick you can recover from it and how much it actually takes out of you. In this case, you will have to discover what works best for you.

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Beer Jew
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Re: TRAIN THROUGH YOUR PAIN PUSSY!!!!

Post by Beer Jew » Mon Aug 29, 2011 6:45 pm

Deload week: had to adjust plan due to knee, but not intensity!!!!!!!!!!!!!!!!!!!!

Close grip bench: 70kg x 30 total reps
Rows: 100 kg x 3x5, 110 kg x 3x2
Dips: bodyweight: 8,6,4
Curls, dumbell shrugs, tricep pushdowns

Bunch of leg extensions with my right leg, with like 5 fucking kg. Felt like hell, but I can walk semi normally.

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Beer Jew
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Re: TRAIN THROUGH YOUR PAIN PUSSY!!!!

Post by Beer Jew » Thu Sep 01, 2011 6:18 pm

Still deload week. Last training session this week.

Hammer shrug machine pickups: (weight written is plates loaded on) 50kg x 3, 100 kg x 3, 150 kg x 3, 200 kg x 3, 210 kg x 3, 220 kg x 3. Each rep held for about 6-7 seconds.

Rows: 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 110kg x 5, 115kg x 3 = PR, 120kg x 2 = PR.

Incline bench: 65 kg: Bunch of sets of 5

Curls.

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Beer Jew
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Re: TRAIN THROUGH YOUR PAIN PUSSY!!!!

Post by Beer Jew » Sat Sep 03, 2011 11:26 am

It's weird how much this pisses me off, but squattings out for a bit. The knee is still cranky, and against my better nature I'm going to leave it alone for a little instead of aggravating it more.

It's kind of good, because my bench really needs to be brought up. So does my upper body in general.

I'm thinking minimalism for the next month, maybe bench and deadlift 3 times a week. Bench maybe 50/20, and 10 singles in the deadlift. Some rows if I'm feeling frisky.

I can currently walk in any day of the week and bench 80-85 kg for a single, and deadlift 150/155 for the same. I want those anytime numbers to be 100 in the bench and 180 in the deadlift. And I want it soon.

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Damien
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Re: TRAIN THROUGH YOUR PAIN PUSSY!!!!

Post by Damien » Sun Sep 04, 2011 8:11 am

I'm pretty sure you won't listen to me, but with your knee, focusing on RDLs is a much better choice than deadlifts.
Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.
Now look. I've eaten a pice of pie.
When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

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