Electron Posted April 15, 2013 Author Share Posted April 15, 2013 4/14: AW practice (x2) Because I missed my weekly weighted Pull ups, I felt stronger at yesterday's AW practice. Ian has been able to beat me from any position, meaning his weakest position was stronger than my strongest position. Yesterday, after tinkering around with angles, I found a place I can pull him from that starts with a combination move. Although he let me into the position, this means that I'm good enough to finish him off if I can get there. The move I did is three steps: start from a high hook with the thumb uncovered, then into a limp wrist press, then quickly turn that into a toproll with the thumb now fully capped. Jarrod didn't like it, but it did help me toproll Ian, who previously hasn't been toprollable by me. I'll be sending this video outlining the move to Michael Hann so he can let me know what he thinks. Had a second practice with my roommate later just because. Practiced a few moves on him too, and called it a day. Quote Link to comment Share on other sites More sharing options...
Electron Posted April 15, 2013 Author Share Posted April 15, 2013 4/15: SS-W7D1, Squats and DLs Started KTA Program Squat Warm up: 45x5, 45x5, 65x5, 85x3, 105x2 Working: 130x5, 130x5, 130x4(stuck in hole 5th attempt) Bent Press Singles: 30, 45, 50, 60(R only) DL (Double Underhand) Warm up: 135x5, 135x5, 155x5, 175x3, 195x2 Working: 220x5(last two reps were continental) Note: My back is healed. Programming has reverted about 4 weeks, but at least I can pull again. Experimenting with DU grip to keep my spine extended. The asymmetry in my arms and legs are bothering me. KTA will have me closing my GHP6 soon enough. Quote Link to comment Share on other sites More sharing options...
Mephistopholes Posted April 15, 2013 Share Posted April 15, 2013 Oh, you're gonna be sore tomorrow. Haha. Glad to hear your back has healed. Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 16, 2013 Share Posted April 16, 2013 You healed fast. Good deal! Quote Link to comment Share on other sites More sharing options...
Electron Posted April 16, 2013 Author Share Posted April 16, 2013 Thanks guys, my back is sore but I'm glad I'm deadlifting again. Also, my arms twice as sore as usual because of the emphasis I put on AW practice this week. Much more sore than doing pull ups. Quote Link to comment Share on other sites More sharing options...
Electron Posted April 17, 2013 Author Share Posted April 17, 2013 Going to the gym in an hour to try and conquer 141#s for 3 sets of 5 (bench press). This will put my calculated max at 170, and I'm only half way through the Starting Strength program. Also, I want to start focusing on Rolling Thunder and Hub more. My gripper closes will be up to par after KTA, I think. Quote Link to comment Share on other sites More sharing options...
Mephistopholes Posted April 17, 2013 Share Posted April 17, 2013 Do it. We'll race. Quote Link to comment Share on other sites More sharing options...
Electron Posted April 17, 2013 Author Share Posted April 17, 2013 Rolling thunder race? Quote Link to comment Share on other sites More sharing options...
Mephistopholes Posted April 17, 2013 Share Posted April 17, 2013 RT or hub. Or both. Haha. Name your number. Quote Link to comment Share on other sites More sharing options...
Electron Posted April 17, 2013 Author Share Posted April 17, 2013 135 on the RT. I'm currently pulling only 95 on it. I'd also hub race with you, but I can't seem to break 35 on my new one. 45 was no problem at the contest, I think I need to break it in more. Quote Link to comment Share on other sites More sharing options...
Mephistopholes Posted April 18, 2013 Share Posted April 18, 2013 Sounds good... I think I can pull 200 for a single pretty soon, so ill either go for 200 for sets of 2, or 210 for a single Quote Link to comment Share on other sites More sharing options...
Electron Posted April 18, 2013 Author Share Posted April 18, 2013 That's a deal. I'll start training Friday. 1 Quote Link to comment Share on other sites More sharing options...
Electron Posted April 19, 2013 Author Share Posted April 19, 2013 4/17: SS-W7D2, Squat and Bench . Squat Warm up: 45x5, 45x5, 65x5, 85x3, 105x2 Working: 130x5, 130x5, 130x5 Bench Warm up: 45x5, 45x5, 65x5, 90x3, 115x2 Working: 141x5, 141x5, 141x4 (just missed 5!) Note: Rushed to leave the gym today, with just a minute more rest, I would've gotten 6 reps on the last set. I'll safely move on to 146x5x3 next week. My training partner's bench has been 170 for the past month, but he's been maxing stupidly... after his entire work out, every session. I told him to warm up and try 190, and he got it. Where I'm at now is where his old max was, but I'll catch up to his new max in a month. Quote Link to comment Share on other sites More sharing options...
Electron Posted April 20, 2013 Author Share Posted April 20, 2013 Pull up workouts have been pushed aside because of AW, but tonight I come back and conquer 57.5x5x3! Video will be taken for first set. Quote Link to comment Share on other sites More sharing options...
Electron Posted April 21, 2013 Author Share Posted April 21, 2013 Just now. Quote Link to comment Share on other sites More sharing options...
Electron Posted April 22, 2013 Author Share Posted April 22, 2013 4/20: SS-W7D3, Weighted Pull Ups Video taken for Eric Milfeld's pull up contest. Pull ups Warm up: BWx5, BWx5, 15x5, 30x3, 45x2 Working: 57.5x5, 57.5x5, 57.5x5(2 were negatives) Note: the weight used is actually 5lbs heavier than what's marked here. Including the chin belt and chain, etc. the working sets were done with 63lbs. My calculated max is getting ever so close to 100lbs weighted. Got into the 175 club over on the pull up contest thread! Quote Link to comment Share on other sites More sharing options...
Electron Posted April 23, 2013 Author Share Posted April 23, 2013 4/22: SS-W8D1, Squat and Deadlift Squat Warm up: 45x5, 45x5, 70x5, 95x3, 115x2 Working: 135x5, 135x5, 135x5 Deadlift Warm up: 135x5, 135x5, 155x5, 185x3, 205x2 Working: 225x5 Note: fully recovered from prior back injury now! My squat and deadlift are stronger than ever. I'll be getting fractional plates soon so will be able to make 7.5lbs jumps on the DL instead of pushing for 10. I received tips on these lifts yesterday and implemented them right away. Big difference! Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 23, 2013 Share Posted April 23, 2013 Note: fully recovered from prior back injury now! My squat and deadlift are stronger than ever. I'll be getting fractional plates soon so will be able to make 7.5lbs jumps on the DL instead of pushing for 10. I received tips on these lifts yesterday and implemented them right away. Big difference! That's fantastic news! I know that's a good feeling. Quote Link to comment Share on other sites More sharing options...
Electron Posted April 26, 2013 Author Share Posted April 26, 2013 4/24: SS-W8D2, Squat and Bench Squat Warm up: 45x5, 45x5, 70x5 95x3, 115x2 Working: 140x4, 140x2, skipped last set(140x5x3 attempted) Bench Warm up: 45x5, 45x5, 70x5, 95x3, 120x2 Working: 146x4, 146x2, 136x2(146x5x3 attempted) Note: TOTAL SHIT. My training partner paid zero attention while spotting on most of my work sets and I was really thrown off by it. The negative energy caused me to fall short greatly, and these were poundages that I could've hit. Bottomed out many times on the squat and by the last set, saw no point in reinforcing the negative. The results from squatting bred similar results in benching, and this was again a weight that I could've done every rep in. Only positive note is that 146 on bench was m starting max. I almost repped it five times yesterday. Also learned how mental lifting can be. I don't have the time left on my current program to be wasting away like this. Quote Link to comment Share on other sites More sharing options...
Mephistopholes Posted April 26, 2013 Share Posted April 26, 2013 When benching, use the rack, then you don't have to worry about anybody spotting you, and you can focus all of your energy (mental and physical) into making the lift, without any creeping fear of it crushing you holding you back. Quote Link to comment Share on other sites More sharing options...
Electron Posted April 26, 2013 Author Share Posted April 26, 2013 Unfortunately there are only 4 racks in the entire gym so they're to be used for squats. I don't have a fear of being crushed, but it was more that I was pissed that he wasn't paying due attention and that affected me. Quote Link to comment Share on other sites More sharing options...
Mephistopholes Posted April 26, 2013 Share Posted April 26, 2013 Hey, there is only 1 rack at the Y I go to. And ain't nobody keeping me out of it. Haha But yeah, point is to minimize the mental distraction. If he's a distraction, tell him to quit screwing around. Quote Link to comment Share on other sites More sharing options...
Electron Posted April 28, 2013 Author Share Posted April 28, 2013 Hung out with a powerlifter friend of mine and he taught me a few things about deadlifting and prehab. Left with a lot more knowlege and will be implementing it in preparation to nationals. Quote Link to comment Share on other sites More sharing options...
Electron Posted April 29, 2013 Author Share Posted April 29, 2013 4/28: AW Practice (in the stead of Weighted pull ups) Practice at Bikini's. David (powerlifter)'s girlfriend works here, and the management lets us practice once a month or so. No real progress, but I've decided to start training for AW specific strength. Trying to fit at least 3 types of AW exercises along with RT every week now. Gotta schedule this in before Bobby beats me to his RT goals. Quote Link to comment Share on other sites More sharing options...
Electron Posted April 29, 2013 Author Share Posted April 29, 2013 4/29: SS-W9D1, Bench Press Usually do bench on wednesdays, but today is a good exception. Bench Warm up: 45x5, 45x5, 70x5, 95x3, 115x2 Working: 145x5(bad groove), 145x5(EASY, found the groove), 145x2(stuck mid-rep when I lost it), 145x2(Tired) Note: forgot to bring my Manus grips today. I can push the same bench with or without it. 145 was my max as soon as I learned correct benching technique near the beginning of this program. I can handle it with ease now. Going to go meet a friend's dad, who used to be a powerlifter with a 500+squat. He'll be sharing with me his experience and wisdom. Quote Link to comment Share on other sites More sharing options...
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