Today, Kellie and Justin tried out their new Chuck Taylors while working Deadlift...
Kellie pulled up to an easy 255, after doing some rep work with 225.
Justin worked some reps up to 315..
Their pulls looked awesome.. they switched between pulling conventional and sumo to work the muscles from different angles.
I just did some stretching with deep, body weight squats only, then did some floor presses and JM presses.. if I do this thing Bench-Only, I want to make sure I am at my best..
Floor Press: 135x3, 225x3, 275x3, 315x2, 315x2, 315x2, burnout dropdown set: 315x2, 275x4, 225x6, 135x8
JM Presses: 4 sets of strict form 115lbs for sets of 10.
Back is feeling better.. but I'm still not keen on any pulling..
Tuesday, March 20, 2012
3/18 Shirted work - no boards
Today, Fred worked up to 385 with no boards, using full pause and commands. He did great here. We have video of his 365 which was smooth, but his 385 was just as flawless. It seems his shirt is breaking in well, and he is learning the groove.
I did some reverse-grip benching for 4 sets of 225 x 10 reps and did not shirt up. Taking it easy getting back into it..
Ed did some 2 board work with 315 for 4 sets of 5.
We dropped Justin down to 215 and he worked from 3-4 reps working to blow thru the 225 plateau.
Good job to everyone!
I did some reverse-grip benching for 4 sets of 225 x 10 reps and did not shirt up. Taking it easy getting back into it..
Ed did some 2 board work with 315 for 4 sets of 5.
We dropped Justin down to 215 and he worked from 3-4 reps working to blow thru the 225 plateau.
Good job to everyone!
3/15 .. I tried to deadlift.. not good
I will keep today's entry short.. my back was feeling better, so I wanted to see how just lifting anything felt.. I pulled 135 and all seemed ok.. went to 225 and I was brought to my knees with the back pain.. 1 step backwards here.. back on the Aleve for the next few days.. I'm not touching any DLs at all. At this point, I'm thinking Bench-Only at the upcoming meet.
3/14 Max Shirted Bench Day
Wed, 3/14 we worked on taking our openers and testing bench maxes with minimal accessory work. I was very concerned about how my bench would go with my back injury monday. It is feeling a bit better.. but its still there..
Things ended up ok :
Nick : 315x2bd, 365x2bd, 385x2bd, 405x1bd, 425x1bd
Fred: 315x2bd, 365x2bd, 385x,2bd, 405x1bd
Kellie: 120x1
Justin: 225x1
Things ended up ok :
Nick : 315x2bd, 365x2bd, 385x2bd, 405x1bd, 425x1bd
Fred: 315x2bd, 365x2bd, 385x,2bd, 405x1bd
Kellie: 120x1
Justin: 225x1
Wednesday, March 14, 2012
3/12 Max Deadlift Test Day!
Kellie & Justin started the day out in the AM Crew with some strong pulls.. Kellie set a PR with a 255 pull, and Justin hit 335. Great job guys! Video below.. Kellie.. Knees don't let that right knee fold in!! ;)
I went to the gym at about 5pm and all was going strong.. I was feeling good and the weight was feeling light.. pulled 135/225/315/405/495/545 and a new PR of 565.. then it all went bad... I went for 585 (6 plates).. took a big breath, pulled fast.. and WHAM .. I felt like I got stabbed in the back with a knife. Lift over. The weight came about 3 inches off the ground and went back down.. in retrospect, I know what happened.. Psyching myself up for the big pull, I took such a big breath, I didn't get fully down to the bar, and the weight rolled out in front of me instead of coming up my shins and it became a back pull off the ground.
I've got 3 weeks till the meet.. and hopefully plenty of time to heal! I am going to lay off any heavy D/Ls and Squats til then.. maybe do a little speed work after 7 days or so.
Fred finished up by working up to his 500lb opener which went up with ease.
Great job all!
I went to the gym at about 5pm and all was going strong.. I was feeling good and the weight was feeling light.. pulled 135/225/315/405/495/545 and a new PR of 565.. then it all went bad... I went for 585 (6 plates).. took a big breath, pulled fast.. and WHAM .. I felt like I got stabbed in the back with a knife. Lift over. The weight came about 3 inches off the ground and went back down.. in retrospect, I know what happened.. Psyching myself up for the big pull, I took such a big breath, I didn't get fully down to the bar, and the weight rolled out in front of me instead of coming up my shins and it became a back pull off the ground.
I've got 3 weeks till the meet.. and hopefully plenty of time to heal! I am going to lay off any heavy D/Ls and Squats til then.. maybe do a little speed work after 7 days or so.
Fred finished up by working up to his 500lb opener which went up with ease.
Great job all!
Sunday, March 11, 2012
3/11- Dynamic Bench @ 60%
Today, Laura Rinke, a friend we met at the last meet and member of the Lakeville Powerlifting Team joined us at our gym! She was recovering from some minor knee surgery and is now back in action.. Lakeville Powerlifting is proud to have the 2 strongest females in town!!!
We finished up the 3rd cycle of Dynamic Benching at 60%, and really focused on sorting out some form issues.. I have been working real hard on my setup, and making sure I keep heel pressure during my benches so I stay stable and get good drive.. Laura was excited to be joining us and experiment with various other tools of torture and tried our boards and chains as she doesn't usually have them included in her home gym.
Nick/Fred/Ed:
8 Sets of 205 x 3 Reps
Justin:
8 Sets of 155 x 3 Reps
Kellie & Laura:
8 Sets of 75 x 3 Reps
Below is a video of me(Nick) setup for my Dynamic bench.. I really am trying to focus on good, stable leg setup and heel drive. Its 3 reps at 205.. if you watch it, the first rep was ok, but I really applied the heal pressure and drove back onto my back/lats for reps 2 and 3.. now need to keep that for the 405+ attempts!
Kellie & Laura had some fun experimenting with the 3 and 5 boards and threw some chains in too! Real proud of them.. they worked up to 155 and 175 off the 3 Board! Then up to 145 with 40lbs of Chains.
As far as accessory work, we are beginning to really dial it back as we are about 2 weeks out of the meet.. we broke off into 2 groups based upon what we needed to work on.. I worked some heavy Barbell Rows up to 265 for 4 sets of 8.. Fred, Ed, Justin, Kellie, and Laura did some Heavy JM Presses and Tricep work.
Great job everyone! Big day tomorrow with Max Deadlift coming up!
Nick/Fred/Ed:
8 Sets of 205 x 3 Reps
Justin:
8 Sets of 155 x 3 Reps
Kellie & Laura:
8 Sets of 75 x 3 Reps
Below is a video of me(Nick) setup for my Dynamic bench.. I really am trying to focus on good, stable leg setup and heel drive. Its 3 reps at 205.. if you watch it, the first rep was ok, but I really applied the heal pressure and drove back onto my back/lats for reps 2 and 3.. now need to keep that for the 405+ attempts!
Kellie & Laura had some fun experimenting with the 3 and 5 boards and threw some chains in too! Real proud of them.. they worked up to 155 and 175 off the 3 Board! Then up to 145 with 40lbs of Chains.
As far as accessory work, we are beginning to really dial it back as we are about 2 weeks out of the meet.. we broke off into 2 groups based upon what we needed to work on.. I worked some heavy Barbell Rows up to 265 for 4 sets of 8.. Fred, Ed, Justin, Kellie, and Laura did some Heavy JM Presses and Tricep work.
Great job everyone! Big day tomorrow with Max Deadlift coming up!
Saturday, March 10, 2012
3/9 - Dynamic Squatting w/Bands in the AM and another field trip to Boston Barbell in the PM!
Kellie, Nick, and Justin finished up wave 3 of Dynamic Box Squatting at 60% with bands in the am..
Nick : 265x 8 Sets x 2
Kellie: 135x 8 Sets x 2
Justin: 155x8 Sets x 2
All sets + Heavy blue bands
Accessory work:
Weighted Glute Ham Raises..
10lb Plate - 4 Sets of 10-12 Reps Each
Weighted Situps..
45lb Plate - 2 Sets of 10-12 Reps Each
Banded Situps:
2 Sets of 10-12 Reps Each
Then we mixed it up and attached bands to bottom of Incline Situp Board, and Wrapped the other set of Bands over our Shoulders like a Back Pack.. totally hit the Abs in a different place!
The weighted situps with Plates tend to hit your abs most when you begin your situp at the low point of the situp.. where using the bands put the most tension at the top part, or crunch-part of the situp! Ouch!
Then at 7:30 Nick, Kellie, and Friend headed over for a field trip to see the guys at Boston Barbell and get a bit more Monolift squatting in..
I(Nick) didn't really squat much as I had squatted heavy Monday, and was pretty tired from the AM workout.. I did 3 or 4 sets raw of 315 for 2 or 3 reps just to reinforce good Monolift form.. then I basically helped everyone with Spotting and working the Monolift...
The guys over at Boston Barbell were great for letting us work in with them.. and they were putting up some pretty impressive weights! Dennis was Squatted over 700lbs last night at age 57! STRONG! Mark Rioux had some great advice for all and is a great guy to lift with..
Kellie nailed a nice 225 PR with knee wraps.. first time on a non-walk out Monolift..
Fred was sorting out some form issues and worked up to 515 for his first time not walking-out a squat on a Monolift.. his plan is to drop down to about 80% and really focus on sitting back in his squats and powering out those knees. The 515 went up with nice speed, but just need to work on getting down and back.
Nick : 265x 8 Sets x 2
Kellie: 135x 8 Sets x 2
Justin: 155x8 Sets x 2
All sets + Heavy blue bands
Accessory work:
Weighted Glute Ham Raises..
10lb Plate - 4 Sets of 10-12 Reps Each
Weighted Situps..
45lb Plate - 2 Sets of 10-12 Reps Each
Banded Situps:
2 Sets of 10-12 Reps Each
Then we mixed it up and attached bands to bottom of Incline Situp Board, and Wrapped the other set of Bands over our Shoulders like a Back Pack.. totally hit the Abs in a different place!
The weighted situps with Plates tend to hit your abs most when you begin your situp at the low point of the situp.. where using the bands put the most tension at the top part, or crunch-part of the situp! Ouch!
Then at 7:30 Nick, Kellie, and Friend headed over for a field trip to see the guys at Boston Barbell and get a bit more Monolift squatting in..
I(Nick) didn't really squat much as I had squatted heavy Monday, and was pretty tired from the AM workout.. I did 3 or 4 sets raw of 315 for 2 or 3 reps just to reinforce good Monolift form.. then I basically helped everyone with Spotting and working the Monolift...
The guys over at Boston Barbell were great for letting us work in with them.. and they were putting up some pretty impressive weights! Dennis was Squatted over 700lbs last night at age 57! STRONG! Mark Rioux had some great advice for all and is a great guy to lift with..
Kellie nailed a nice 225 PR with knee wraps.. first time on a non-walk out Monolift..
Fred was sorting out some form issues and worked up to 515 for his first time not walking-out a squat on a Monolift.. his plan is to drop down to about 80% and really focus on sitting back in his squats and powering out those knees. The 515 went up with nice speed, but just need to work on getting down and back.
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