do deadlifts thicken waist

[pullinbig]

squatting today. i'll post results. wraps and belt for work sets.

[pullinbig]

OK here it is. if you care, if not dont read it. guess i am just amusing my self. =0)

squats 585 for 1 set of 5, wraps and belt

box squats 405 for 2 sets of 5

leg press 1340 for 2 sets of 5

I normally would have done two sets on squats but was feeling a bit off tonight so i saved it to battle another day. =0(

[needsize]

Originally posted by pullinbig
OK here it is. if you care, if not dont read it. guess i am just amusing my self. =0)

squats 585 for 1 set of 5, wraps and belt

box squats 405 for 2 sets of 5

sled 1340 for 2 sets of 5

I normally would have done two sets on squats but was feeling a bit off tonight so i saved it to battle another day. =0(

damn, those are some big numbers, most i've ever squated for a set was 455lbs x 5 ass to the floor, no belts or wraps, but thats a far cry from 585

[pullinbig]

Originally posted by needsize
damn, those are some big numbers, most i've ever squated for a set was 455lbs x 5 ass to the floor, no belts or wraps, but thats a far cry from 585

my best set is 700 for 4. thats with a suit though. my best with wraps and a belt is 650 for 3 or 4 cant remember. usually 495 is my last warm up set totally raw. I always squat as deep as I can go. I havent squatted regularly the last few months due to circumstances beyond my control so I just getting started back. forgot how much loved them. lookin forward to getting back to where i was a few months ago.

[needsize]

Originally posted by pullinbig
my best set is 700 for 4. thats with a suit though. my best with wraps and a belt is 650 for 3 or 4 cant remember. usually 495 is my last warm up set totally raw. I always squat as deep as I can go. I havent squatted regularly the last few months due to circumstances beyond my control so I just getting started back. forgot how much loved them. lookin forward to getting back to where i was a few months ago.

nothing like training with a powerlifter to put your own training into perspective. My old partner, whos ranked 1 or 2 in canada now, used to put up some crazy numbers that would just leave me shaking my head. He squats 900 in comp now, at the time was doing close to 800....I remember watching him do box squats, 6 plates a side, 10 sets of 3 reps with only 60 seconds rest in between sets
That would always bring me back to earth when my head go too big

[pullinbig]

Originally posted by needsize
nothing like training with a powerlifter to put your own training into perspective. My old partner, whos ranked 1 or 2 in canada now, used to put up some crazy numbers that would just leave me shaking my head. He squats 900 in comp now, at the time was doing close to 800....I remember watching him do box squats, 6 plates a side, 10 sets of 3 reps with only 60 seconds rest in between sets
That would always bring me back to earth when my head go too big

ten sets of three would correlate to 2 or 3 vomint sessions outside.. lololol a good waste of peanust butter and jelly sandwhiches.

[pullinbig]

doin board work and rack presses today. I'll post results tonight. everybody have fun at the gym. it is a privelage that some cannot enjoy. dont take it for granted.

[needsize]

Originally posted by pullinbig
ten sets of three would correlate to 2 or 3 vomint sessions outside.. lololol a good waste of peanust butter and jelly sandwhiches.

it was crazy watching him, not only was that a whole lot of weight, but for a guy 5'7" and around 280lbs, only 60 seconds rest is nuts

[0nyx]

needsize where about in canada are you ?? alberta?

im in mississauga toronto .. not oakland pullin' lol

what are rack pressses?

[pullinbig]

find a rack and press on it. lololololol

no not really, rack presses are done in the power rack. set a flat bench in the rack and set the support pins so that you are only moving the bar about 4-6 inches to lockout. Tremendous tricept work and aids in the lock out on flat bench. this is however a specific exercise aimed primarily at shirted benchers.

[needsize]

Originally posted by 0nyx
needsize where about in canada are you ?? alberta?

im in mississauga toronto .. not oakland pullin' lol

what are rack pressses?

I'm about 30 minutes away, on the other side of hamilton

[pullinbig]

OK here it is, assistance day at the gym for bench work

4 borad presses
315x5
335x5
355x5
5 board presses
375x5
395x5
415x5

could have gone heavier but that is where is topped today and will start 20lbs heavier next week.

rack presses, these are done by adding thirty lbs ea set until you cannot do a set of 5.

405x5
435x5

had an emergency phone call from home, so i had to cut it short and leave. dont these people know that I am not to be disturbed at the gym?

anyway back and hammies work on thursday and shirt work on saturday. all my pards are going to the Arnoold so i may not have any spotters. if that be the case i may have to lose saturdays workout. oh well. one of my pards is benching at the arnold in the 198s and going for the all time world record of 683 in the 198s. he is hopin to hit 7 and i believe he will. here's a clip of him benching

http://69.56.243.110/~igame/videos/J...65lbBP@212.wmv

excellent posts pullinbig, needsize.

A minor point: besides the DLs, coleman goes for 10-12 reps on ALL exercises. Was unfrigginbelievable seeing the guy go for 12 reps with 200lb DBs.

Same with the front squats where I think he went 5-6 plates a side for 10 reps.

Incidentally, why do PLs wear these "suits" ? Why not just try for your max in the "raw" ?
No straps, belts, wraps, suits, ......

[pullinbig]

Originally posted by Toranaga
excellent posts pullinbig, needsize.

A minor point: besides the DLs, coleman goes for 10-12 reps on ALL exercises. Was unfrigginbelievable seeing the guy go for 12 reps with 200lb DBs.

Same with the front squats where I think he went 5-6 plates a side for 10 reps.

coleman does not do 10-12 reps on all other exercises. I saw him squatting and he hit 855 for 4. wraps and a belt. he is a converted PLer. he understands the principal that strength = size. not the other way around. compound movements are the key to strength gains not tricept kick backs and isolation db curls three times per week. I ocasionally do higher rep stuff in the off season, but its more of a break than for strength building. the body can only take so much constant bombing.

[pullinbig]

Originally posted by Toranaga
Incidentally, why do PLs wear these "suits" ? Why not just try for your max in the "raw" ?
No straps, belts, wraps, suits, ......

they have assited and none assited divisions. the suits, wraps, belt and shirts add support to protect the lifters. of course the more gear you wear the more you can lift. a good example of this is the dbl denim bench shirts. they completely protect the shoulder from damge. and for me that is nice cause i always have shoulder probs from the years of heavy pounding. good luck

[string_bean00]

Originally posted by pullinbig
OK here it is, assistance day at the gym for bench work

4 borad presses
315x5
335x5
355x5
5 board presses
375x5
395x5
415x5

could have gone heavier but that is where is topped today and will start 20lbs heavier next week.

rack presses, these are done by adding thirty lbs ea set until you cannot do a set of 5.

405x5
435x5

had an emergency phone call from home, so i had to cut it short and leave. dont these people know that I am not to be disturbed at the gym?

anyway back and hammies work on thursday and shirt work on saturday. all my pards are going to the Arnoold so i may not have any spotters. if that be the case i may have to lose saturdays workout. oh well. one of my pards is benching at the arnold in the 198s and going for the all time world record of 683 in the 198s. he is hopin to hit 7 and i believe he will. here's a clip of him benching

http://69.56.243.110/~igame/videos/J...65lbBP@212.wmv

You should start a training log in the training journal forum. It would be a good read.

[slobberknocker]

Cool, you train with McVicar. I was hoping to meet him when I went to Nazareth Barbell but he wasn't there.

He has an interesting setup on bench. He sets his feet and then arches, and then after he's set he untucks his feet a little. Seems like he'd lose some leg drive by doing that. I wonder why he does it.

I never said I disagree with the DL strength principles.

You're wrong about Ronnie's reps. Watch the movie. Goes without saying that training regiments change for every pro, nevertheless, 10 weeks out of the Olympia, he does 10-12 reps on almost all exercises (except DL obviously).

Originally posted by pullinbig
coleman does not do 10-12 reps on all other exercises. I saw him squatting and he hit 855 for 4. wraps and a belt. he is a converted PLer. he understands the principal that strength = size. not the other way around. compound movements are the key to strength gains not tricept kick backs and isolation db curls three times per week. I ocasionally do higher rep stuff in the off season, but its more of a break than for strength building. the body can only take so much constant bombing.

didn't know about the divisions. thanks for sharing.

Originally posted by pullinbig
they have assited and none assited divisions. the suits, wraps, belt and shirts add support to protect the lifters. of course the more gear you wear the more you can lift. a good example of this is the dbl denim bench shirts. they completely protect the shoulder from damge. and for me that is nice cause i always have shoulder probs from the years of heavy pounding. good luck

[pullinbig]

Originally posted by Toranaga
I never said I disagree with the DL strength principles.

You're wrong about Ronnie's reps. Watch the movie. Goes without saying that training regiments change for every pro, nevertheless, 10 weeks out of the Olympia, he does 10-12 reps on almost all exercises (except DL obviously).

those movies are made for reason. to make money. ikf you respond better to high reps then have at it. I know what works for me.

[pullinbig]

Originally posted by slobberknocker
Cool, you train with McVicar. I was hoping to meet him when I went to Nazareth Barbell but he wasn't there.

He has an interesting setup on bench. He sets his feet and then arches, and then after he's set he untucks his feet a little. Seems like he'd lose some leg drive by doing that. I wonder why he does it.

jeff changed me all around. one of the guys i train with a 220 junior went from benching 535 to a all time biggest bench by a 220 junior of 605 at an ipa meet last month. you get tremendous leg drive by using this form. jeef has been living with bill c for the last 2 weeks getting ready for the arnold. we talk a couple times a week and he trains down her frequently. he lived down here for several months. when it comes to benching he is king in my book.

the set up is very uncomfortable until the bar is handed off then it pins you against the bench. i was benching the old fasion way until recently and look forward to my next meet. I usually do full power but am going to do a bench only my next meet. there is an APF meet in Va beach in a few weeks so I may do that to see if I can get the 308 all time APF open and masters 2 bench at the same meet. I know i'll get the masters 2 as it is only 501 and the all time is 640. onn bassoon hit a 677 but for some reason it didnt count towards the record. i emailed ernie, his admin said she didnt know why it didnt get entered. but anyway hit ya a seminar and make the switch, you'll be happy. watch that video clip several times, study every aspect of it. a 3x BW bench is awesome.

[pullinbig]

OK here's tonight's back and hammie work out.

after warm ups

rack pulls from just below knee height
2 sets x 5 reps 725. Just barley got the last one. thats good

bent over rows
1 x 5 405
1 x 5 455 forced rep on 5th rep here as well

hammer strenght high row
1 x 5 10 plates
1 x 5 10 plates and 2 quaters. forced rep on 5th rep here too.

well thats it boys and girls. back is fried and tight. I am sure it will be cramping when i try to wash my ass tonight in the shower. =0)

saturday will be shirt work for bench if i can get some spottters. all my gang is at the arnold so we'll see what happens. I'll post results. Aint this fun??

oh yeah, you may notice that I only did 6 work sets. if you train heavy (heavy for you) you dont need much more. this is the first time i have done rack pulls in close to a year so i was happy with results. I am just getting back into a regular workout schedule. It feels good, dont take it for granted.

[pullinbig]

one more note: if you noticed there is no overhead movement in my back routine. last year about this time i injured a nerve and pulled a muscle doing wide grip pull downs. took me several months to recover completely from that. My chiro suggested i lay off all over head movements. I think it is a genetic thing with me as almost every injury i have suffered from lifting has come when I was doing something overhead. IE militarys, pull overs, pulldowns, pull ups, etc..... stay safe and train hard guys

[pullinbig]

well missed saturdays bench day cause all my pards were at the Arnold. here's todays squat day, warmed up then:

squats 585 for 1 set of 5 reps. (wraps and a belt)

box squats 405 for 2 sets of 5 reps.

leg press 1340 for 1 set of 5 reps.

as you can see i only did 5 work sets. probably did 12 warm up sets but i dont count them. the box squats are more about form than power. none the less a great exercise.

everyhting felt light tonight so next week i move up in weight.

bench assistance work tomorrow night, i'll post results.

good luck everybody and stay safe. there is nothing more frustrating than being injured and not being able to train or having to train around injuries. dont take it for granted, it is a privelage to lift.