The American Guido!

[BigBison]

665 bar weight + 350 band tension + a double = sick.

That's awesome!

[Guest drfish]

I second Collin's comment. That's some huge SSB squatting. A cool 1000+ at the top must've felt pretty good

[carusom1]

Thanks guys, hopefully more to come!

050410

Sumo Deadlift:

all wt + double mini bands

405 x 5

5 x 5 x 455

The only way I see to get rid of my bad habits (hitching and straps) and to save my back is to switch over to sumo for a while. Grip felt good with the opposite alt. grip.

Calf Ext.:

450 x 15, 540 x 15, 630 x 15

Single Leg Curl:

sets of 8

30, 40, 50, 50

Abductor / Adductor:

3 x 8 x 250 super-set

Ab Machine:

3 x 15 x 150

Stretch

Edited May 5, 2010 by carusom1

[Matt Brouse]

I'll bet you money that after you do Sumo for a bit you'll switch back and hit a PR within the first week or two.

[carusom1]

Matt- That's money I would happily give if it comes true.

050510

SS

Medium Close Grip Bench:

all wt + blue band (single choke) and ~120 in chains

also with a mini, lighten method

95 x 7, 135 x 7, 185 x 7, 225 x 7, 255 x 7, 255 x 7

One-Arm BB Press:

out of rack, top pin

110 x 7, 130 x 7

2 x 11 x 45 + chains (~90 @ top)

Stretch

[carusom1]

050610

Pull-up:

narrow / neutral

sets of 5

w/ mini, w/ mini, x bw, x 35, x 35, x 35, x bw, w/ mini, w/ mini

Low Cable Row:

330 x 8, 310 x 8, 330 x 8

Shrugs:

York bar

2 x 20 x 405, 2 x 20 x 365

Con. Curl:

2 x 15 x 55, 45 x 15

Stretch

[carusom1]

050910

Back Squat:

w/u to 505

then added brief, belt, and suit (straps down)

595 x 2

695 x 2

straps up

745 x 2

785 x 2

added reverse green band (single choke)

835 x 1

875 x 1

GHR:

12 x bw, 2 x 12 x 25

Short Stretch

not bad, despite not feeling well the last few days

[rico300zx]

awsome squats!!!

Parris

[carusom1]

Parris, thanks!

051210

SS

Bench:

314 x 4

340 x 5

350 x 4

360 x 3

315 x 8

315 x 8

315 x 11

Straight Arm Flye:

well, straightish

40 x 12, 2 x 12 x 50

Lateral Raise:

strict

25 x 12, 30 x 12, 35 x 12

Int & Ext Rot:

3 x 6 x 80

[carusom1]

051310

Sumo Deadlift:

w/u to 585 x 2

add suit and belt

635 x 2

675 x 1

700 x 1

Sumo PR w/ suit; grip felt solid and no hitch

Reverse Band Sumo Dead:

green band (~85 off bottom, 0 @ top); no suit

505 x 2, 595 x 2

685 x 2

735 x 1

735 x 1

GHR:

10 x bw, 10 x purple band, 3 x 10 x purple + 25

Ab Pulldown:

2 x 10 x 90

Stretch

[Matt Brouse]

Serious rev. band pull there. That's not a lot of help.

[carusom1]

Matt- thanks man, the sumo is feeling comfortable again.

051510

SS

Pull up:

5 w/ mini, 5 w/ mini, 4 x 5 x bw

DB Press:

3 x 10 x 85 (90 sec rest)

DB Curl:

2 x 10 x 45 (90 sec rest)

051610

Squat:

to parallel box

w/u to 505 x 3

then against bands; orange, blue, and green [single choke]. Not sure how much tension, but the texas-squat bar had a nice bend in it just from the bands.

added briefs and suit, straps down

325 x 2

415 x 2

added belt

505 x 2

555 x 2

595 x 2

415 x 2

GHR:

3 x 8 x mini+purple+25

Ab Pulldown:

3 x 8 x 90

Stretch

[carusom1]

051710

DB Row:

w/u to 150 x 6

170 x 6

200 x 6

added strap

3 x 6 x 230

BB Shrug (DO):

york bar

3 x 12 x 425

One-handed dead lockout:

8 x 1 x 225

Rower:

300m in 60 sec

Tabata 2:00 min

Stretch

[knyaz]

nice two plates! on the one handed Dead!

[carusom1]

Thanks Steve!

051810

Adductor

Abductor

Leg Curl

Seated Calf Raise

Ab Machine

Bike 4 min. Tabata

Stretch

051910

SS

Bench:

w/u to 405 x 1 (decent speed)

added shirt and wrist wraps

455 x 3 w/ 3 board

495 x 2 w/ 3 board

525 x 1 w/ foam

525 x 1 w/ foam

525 x 2 w/ foam

elbow was acting up so called it good there

Stair Stepper:

5 min. speed interval level 7

Stretch

[carusom1]

052110

Deficit Sumo Deadlift:

all wt + double purple bands

405 x 2, 495 x 2, 545 x 2, 585 x 1, 600 x 1

Ab Pulldown:

3 x 10 x 90

17" Sumo Deadlift (off pins):

675 x 2, 725 x 1, 765 x 1

Stretch

[carusom1]

052310

Squat:

w/u to 505 x 3

added briefs

555 x 2

595 x 2

645 x 2

added suit / straps down

695 x 2

added belt

745 x 1

straps up

800 x 2

added knee wraps

835 x 1

850 x 1

I was still a little beat-up from deads on Friday, so this went better than I expected. Still need to tighten up the knee wraps, and straps.

GHR:

bw x 8, green x 8

4 x 8 x green band + 25

Short Stretch

[Guest drfish]

Congrats on taking 850 for a ride! Very nice, esp for 2 days after deads! I bet there's more in the tank there

[BigBison]

850 x 1

Dude, nice!

Still need to tighten up the knee wraps, and straps.

EFS... DO IT!!

If you spend $30 bucks you get free shipping, AND all orders come with a free hat... You have till 11AM Thursday to make up your mind.

They should pay me for this kind of advertising.

[jwdeff]

850 x 1

Dude, nice!

Still need to tighten up the knee wraps, and straps.

EFS... DO IT!!

If you spend $30 bucks you get free shipping, AND all orders come with a free hat... You have till 11AM Thursday to make up your mind.

They should pay me for this kind of advertising.

I have 3 meter Convict Pro knee wraps new in bag I got free from APT during one of their specials, if you think you need better wraps. I just can't think of a circumstance where I'll want my knees to not bend that badly.

[carusom1]

Thank you guys!

The straps are being altered.

The knee wraps I'm using are new EFS 2.5 meter (2.5m is the limit in APF; weird). I put them on myself and did a somewhat dismal job. It would be nice to have someone else put them on at the meet. I'm not sure if I know how to use knee wraps properly, but I've never felt I get much out of them.

Thanks again for the support!

[carusom1]

052610

SS

Bench:

w/u then

385 x 3

405 x 2

425 x 1 might be a PR (felt easy)

435 x 0, 0 (WTF, WTF???)

375 x 6 or 7

I don't know what happened the last couple of years but my max press (e.g., bench; overhead; etc) had gone up very little; although, my press for reps has continually improved. I think I need to utilize a different method of training to increase the amount of fast-twitch muscle, any suggestions...

Incline DB:

85 x 12, 120 x 10

misc pressing

[Guest drfish]

Yea, based on your reps it seems like your max should be much higher.

I don't have any great ideas, but I'm just thinking something more like westside, where they work up to max singles quite often. But on different exercises every week. I know you've been doing more powerlifting stuff recently, but maybe it'll take a little longer to get your body used to heavy 100% stuff. It seems like somehow those westsiders do 1RM, 2RM, 3RM stuff every week and somehow get away with it.

[jwdeff]

I think I need to utilize a different method of training to increase the amount of fast-twitch muscle, any suggestions...

http://www.buyshakeweightformen.com

Maybe the discrepancy between your max and your rep work is due to your short range of motion?

If you're pressing for a max, it's more a matter of how much power you can put on the bar. When pressing for reps, it's more a matter of how much work (force*distance or power*time) you can put in the bar. With a smaller distance it takes just as much force but less work, less time under tension, etc.

Just a theory. It'd be easy enough to test - get a true 1rm on a board press or partial DL, etc - then the following week cut the weight 15% and see if you can do more than the 5 or 6 reps you would normally expect at 85%.

[Matt Brouse]

The standard percentages recommended (i.e. Prilipen's chart, etc...) are, for most, only rough guesses. If you've trained for great 1RM ability your sub-max percentages are going to be skewed from where they should be. And Vice-Versa. The metabolic demands of a 5RM and a 1RM are definitely different... not as much for the average Joe, but when we're talking about world class levels of strength even 1% becomes significant. Certainly one will increase the other but there is a reason people who only need 1 rep in competition (powerlifters) seldom train past triples... the TUT, the metabolic demand and to some degree the technique is way different. I also think that the 1RM overhead is somewhat of a unique animal unto itself. Technical refinement can make or break an attempt at 465 versus 450. Much closer to the plain old "limits" of human capacity and thus movement economy becomes paramount.