Over the last week I have been working on getting a better arch, and getting up on my traps more. I started incorporating putting my feet up on my bench to really drive up onto my upper back.
I worked raw over the last 7 days up to 350lbs and it really felt good and more powerful.
Then I decided to take my next shirted bench day with the same new "Improved" setup.. And well...
I'll let you watch the video.. But bottom line I'm going back to my old setup with feet out front until after this meet.. This "improved" setup was way too unstable.
I'll continue to practice my setup in the next off-season, but being 6 weeks out now - we don't want to try anything new.
Although my numbers have been steadily improving over the years, I have never felt I was able to get tight enough when benching.. The pros who I have shared my vids with tend to agree.
Today I spent some time working strictly on setup and getting properly up on my traps when benching. I didn't go any heavier than 275, as I wanted to be able to work on setup for awhile without getting too fatigued.
I modified my setup by putting my feet up on the bench after I set my grip so I can push myself onto my traps, and then setting my legs in position...
I really like the progress! Feels much better.. Can't wait to try it in the shirt Wednesday.
Again, I can't say enough about Brian's training.. he really knows how to cycle it to build raw strength during "off-season" and peak for the meets fresh and injury free.
We took November and December 2013 to build raw strength and did a lot of 3-5 rep work, focusing on building that raw strength.
Out of respect for his livelihood and paid coaching, I am not going to post the exact routines/programming, but I am going to do my best to keep a training log on this blog going forward.
Starting in January 2014, I was about 10-11 weeks out of my next RPS meet March 29th, so we began getting back into the Gear for some squat and bench work. We got into it slowly with some strap down speed work squats, and some rep work off boards for benching.
A lot of Brian's routines are rep work in the gear, and I cannot say enough about it.. doing the reps in the gear is a key element to building confidence and success in the gear. I used to do way more 1 rep stuff, and I never was able to get the confidence I have now.
Here's some Squat and Bench videos from January's training..
January 14th 2014
January 15th 2014
February 2nd 2014
Right now my squat is coming along real well.. I need to put more focus back onto my shirted benching. I'm not real happy with my stability and tightness while benching. I need to get my body set more, and drive more onto my traps while staying up to the bar. I know what I have to work on.. and stay tuned for more updates!
Well, its been nearly a year since I posted last.. I guess "real life" gets in the way sometimes hahaha..
Anyhow, I'll give you the cliff-notes version.. last time we spoke I had just finished up my March meet(s).. (2 in 2 weeks).. my PRs at those meets were:
475 Squat
440 Bench
520 Deadlift
In May of 2013 I decided to hire someone professional to write my programming (Training) and critique my form/etc.. I ended up hooking up with Brian Carroll, who is a world record squat holder in the 275lb class at over 1100lbs.. (I think 1175!)
Although it cost me some money, I paid for 20 weeks at a time, I can honestly say I have made the biggest gains of my lifting career of the last 9 months or so following his training. He provides me with 10 weeks of training routines at a time, and I email him about once a week or so, and send him Videos of the key lifts for him to critique.. fast forward to October 2013.. following his routines, I went into the October 2013 RPS Power Challenge meet feeling fresh, ready, and prepared..
So one week after my SPF meet, I also did the RPS Powerlifting meet at Ocean State Fitness in Johnston RI. Yep, most would call me crazy. Two meets in two weeks at 40 years old. Well, I had something to prove to myself.. namely I simply wanted to total in both meets without bombing out due to squat depth.
Mission accomplished.
Squat:
I opened real light. Probably the lightest i could get to depth in my Titan Super Centurion suit.. 475lbs. Made one mistake - I tried something new on meet day. I tried a dip at the "Up" command to try and get even deeper. I ended doing a bounce up and down. Red light, no lift because I went up and down.
2nd attempt - same 475, no dip - green light.
Waived 3rd attempt. I wasn't really interested in hitting anything heavier at this point. just conserving energy and wanted to make it thru my meet.
Bench - opened w/425 - green light. (This was my second attempt from the SPF meet)
2nd attempt - 450 - made the lift but the grind at the top ended up being a reverse direction red light call. I'll make this weight next time.
3rd attempt - 450 - i was smoked at this time. couldn't lock it.
Deadlift- 1 attempt - 500 - green light. Wrapped up the meet with 1400.
I was happy to make it thru 2 meets in 2 weeks with totals and no injury.
Sunday was my SPF Powerlifting meet.. below is the write up..
I went into this meet a little unsure about my squat depth in the Titan Super Centurion squat suit. We have been working for the last 6 weeks on getting to depth, and I am just about there. The main focus in my mind was hitting my opening squat. I set my opener to 475 which is very light for me, I figured I'd go with something that was very light, but heavy enough to get depth in. Then the plan was to go to 525 for 2nd attempt and 550 for 3rd attempt. The 475 Opener get 2 out of 3 white lights.. Good lift! Now the pressure of bombing out was off. I went for 525 for both 2nd and 3rd attempts and could not achieve depth with it. Oh well, something to work on for next meet.. at least I'm in the meet!
As far as benching, Derek my partner did a great job getting my Titan Super Katana bench shirt on, and I set 2 meet PRs.. I went 405 opener, then 425 (PR) for a 2nd attempt, then hit 440 for a strong 3rd attempt! I think I actually had another 10-15lbs in the tank!
Last came deadlift, I opened with a confident 500lbs which went up fast.. then went to 530 which went up good, but was a little grinder at the lock out.. after that I didn't want to push it so I called it quits rather than battling 550lbs.
All in all, I'm happy with the results at 1445 total.. and I know there is another 75-125lbs in there once I figure out the technique better in my suit! Next weekend is my RPS meet, where I'll try to beat my totals by 10lbs on each lift.
