Phase 2: 2010 Trifecta - Powerlifting Comp

[Down4whatever]

Glad to see you back Matt! Congrats on the marathon and good luck with the other two goals!

Thanks Pam! I should be okay as long as no more injuries

Bet it will feel good not to have to do all that running and lift some heavy iron again! Good luck!

Yeah, 45 miles/week was getting old. Thanks James!

Good luck Matt. I will be watching your progress.

I appreciate it; need all the help I can get

[Down4whatever]

Training April 29, 2010

We started the night with a circuit that a Powerlifter friend showed us--I wasn't too keen on the idea. We held 25lb dumbbells and did the stairs 13 times or 26 times up and down combined and then did about 50 yards of walking lunges with the same weight. All with no rest. WO partner loved it; I thought it was a waste of time.

Squat - 95 % Intensity

205 x 8
215 x 6
235 x 4
245 x 3
255 x 2

I'm getting my body used to spreading my legs out a few inches for a better stance. It's very difficult for me because of my lack of hip flexibilty. Other than that, weight was super-light.

Bench Press - 95% Intensity

155 x 8
165 x 6
175 x 4
185 x 3
195 x 2

This exercise is totally reset as far as weight is concerned. I'm also working on a different form that takes alot of pressure off the front delt. It's going to be difficult to get back to the 300 range, but I'm up for the challenge!

Standing OH Press - 100% Intensity

115 x 8
120 x 6
130 x 4
135 x 3
140 x 2

I've lost a ton of strength and this actually was a challenge. I may reset for next week. I had to do the last 2 sets from the floor getting help from momentum.

Accessory Work: Lats/Back

Seated Low Row (Nautilus Machine)
3 sets 10 x progressive weight

V-Bar Pulldowns
120 x 12
130 x 10
140 x 7

DB Rows
65 x 8
65 x 8

Pretty good first session. I bought some new supplements tonight: Jack3d, ON Micronized Creatine, Animal Multi, ON Nitro 24 Whey. I definitely felt the energy from the Jack3d! I actually have a little soreness already this morning. Looking forwad to this program and seeing results!

[Baldiewonkanobi]

Standing overhead press?? If I recall you dead lift some impressive numbers. DLs have been replaced in power lifting?


Baldie

[Down4whatever]

Standing overhead press?? If I recall you dead lift some impressive numbers. DLs have been replaced in power lifting?


Baldie

We put OHP in there as a quasi-accessory exercise as we only intend to deadlift twice per week. It's a great total body lift when you do it from the floor.

So, we deadlift heavy on Tuesday and deadlift 90% intensity on Saturday with OHP thrown in on Thursday.

[Baldiewonkanobi]

Got it....

I have seen some associations add in strict curl. You do that also?


Baldie

[Down4whatever]

Got it....

I have seen some associations add in strict curl. You do that also?


Baldie

Some organizations add that as a separate contest.....I've never had explosive curl strength, so not really that interested; would be cool to watch though.

Diggin your new Avi!!

[Down4whatever]

Training May 1, 2010

WO partner had to bail on me Saturday, so I trained at my girlfriend's gym. It's one of those hybrid gyms that has about everything. It has a cool crossfit area with rubber weights and all kinds of goodies for powerlifting, but it was being used by a class--no biggie, I found a squat rack and bench; that's all I need.

Squat - 90% Intensity

195 x 8
210 x 6
225 x 4
235 x 3
250 x 2

New stance is starting to feel better. I have serious DOMS from Thursday, so this was a bit tough.

Bench Press - 90% Intensity

150 x 8
160 x 6
170 x 4
175 x 3
185 x 2

The new form and ROM is starting to stick. I feel ready for some real weight soon! Gonna take it slow for a change.

Deadlift - 90% Intensity

250 x 8
265 x 6
285 x 4
300 x 3
315 x 2

I've lost a ton of strength on this exercise as well. Mixed it up with conventional and Sumo style; trying to decide which I like better.


Accessory Work: Bicep & Tricep

EZ Bar Curls
4 sets 10-12 x 70

Skull crushers
4 sets 10-12

Cable Curls
65 x 8
57 x 10
57 x 10

Tricep Pushdowns
75 x 10
75 x 10
75 x 10

I also tried a few sets of Good Mornings with 135 just to see how it felt; I may integrate this into my Thursday routine since it's back accessory day. Session went pretty well; I think this new program is as close to perfect for me as anything. I know a 3-day split is unconventional, but these 3 sessions are going to be intense as soon as the break-in period is over.

[Baldiewonkanobi]

Matt....your reading for today.

http://www.tmuscle.com/free_online_a...FD284-hg.hydra

This is GOLDEN my friend........


Baldie

[Down4whatever]

Matt....your reading for today.

http://www.tmuscle.com/free_online_a...FD284-hg.hydra

This is GOLDEN my friend........


Baldie

Great read, Bill!

It's funny I'm integrating a few of those concepts that I can't believe I didn't correct years ago.....could've prevented this shoulder injury If I had. I do sometimes wonder if I hit my genetic potential on bench.....it took many months to go from 300 to 305. I don't know, we'll see.

[Baldiewonkanobi]

You sure picked a tough meet. Raw and non tested . I will watch this for the 70-74 men 198# class. This is my goal after the Nationals...Worlds Record for this age/class. Will be a 24 month venture.

If the income can handle it there are some newer suppliments on the market that will boost your strength. About a $50 per mo. wallet hit. PM me.


Baldie

[Sandpig]

Matt, congrats on the Marathon and good luck with the PL contest.

[Down4whatever]

You sure picked a tough meet. Raw and non tested . I will watch this for the 70-74 men 198# class. This is my goal after the Nationals...Worlds Record for this age/class. Will be a 24 month venture.

If the income can handle it there are some newer suppliments on the market that will boost your strength. About a $50 per mo. wallet hit. PM me.


Baldie

Should be an interesting Meet; it's about a 200 mile drive for us. I'm really hoping my WO partner can make some crazy gains. He's 6'0" 280# and really strong, but his lifts are not on par with his body weight.

I'd like to see your PL Meet. I have 27 months to save up for a California trip

PM sent. Thanks, Bill

Matt, congrats on the Marathon and good luck with the PL contest.

Thanks!

[bodyhard]

Training May 1, 2010

WO partner had to bail on me Saturday, so I trained at my girlfriend's gym. It's one of those hybrid gyms that has about everything. It has a cool crossfit area with rubber weights and all kinds of goodies for powerlifting, but it was being used by a class--no biggie, I found a squat rack and bench; that's all I need.

Squat - 90% Intensity

195 x 8
210 x 6
225 x 4
235 x 3
250 x 2

New stance is starting to feel better. I have serious DOMS from Thursday, so this was a bit tough.

Bench Press - 90% Intensity

150 x 8
160 x 6
170 x 4
175 x 3
185 x 2

The new form and ROM is starting to stick. I feel ready for some real weight soon! Gonna take it slow for a change.

Deadlift - 90% Intensity

250 x 8
265 x 6
285 x 4
300 x 3
315 x 2

I've lost a ton of strength on this exercise as well. Mixed it up with conventional and Sumo style; trying to decide which I like better.


Accessory Work: Bicep & Tricep

EZ Bar Curls
4 sets 10-12 x 70

Skull crushers
4 sets 10-12

Cable Curls
65 x 8
57 x 10
57 x 10

Tricep Pushdowns
75 x 10
75 x 10
75 x 10

I also tried a few sets of Good Mornings with 135 just to see how it felt; I may integrate this into my Thursday routine since it's back accessory day. Session went pretty well; I think this new program is as close to perfect for me as anything. I know a 3-day split is unconventional, but these 3 sessions are going to be intense as soon as the break-in period is over.

Be kool with the GM's Matt very dangerous exercise if done incorrectly.

[Down4whatever]

Be kool with the GM's Matt very dangerous exercise if done incorrectly.

I agree, it felt strange....also, I forgot my belt Saturday, so that may be another reason. I plan to research proper form before I take it on.

[bodyhard]

I agree, it felt strange....also, I forgot my belt Saturday, so that may be another reason. I plan to research proper form before I take it on.

I have been doing GM for years and never had a back injury doing them. Also after my pelvis was rebuilt I brought them back in even against my doctors advise and after seeing my X-rays he changed his mind on my training.

Things I have seen people do wrong on GM

1) Going too heavy, there is no need to go that heavy on GM, this is not a 1-3 rep movement but more so a 6-10 rep.

2) They keep the knees stiff/straight. Keeping the knees straight puts way too much pressure on the lower back, you need to unlock the knees, not bend them, just unlocked them.

3) Keeping the legs too close together. When you keep the legs closer together you force the hips to "grind" together, good if you are just stretching but not good when you have weight on your back. A shoulder width stance allows the hips to "open" up where you can resist/load more weight on the downward movement.

4) Looking down. Looking down forces the spine to curve, you want to constantly look up which will force you to keep an arch on your back/spine.