|
|
#11
09-20-2007, 03:30 AM
|
|||
|
|||
Re: Goose\'s Olympic/Powerlifting log
Tonight's class
Did some killer warmups (wood chopping stuff with a 25lbs plate on all planes). Did I mention I suck at cardio? I was winded after about 45 seconds of this stuff. Then we moved onto box squats, with a warmup and 5x5 on a 16" box. 5x135 5x185 5x225 5x245 5x275 5x295 All the sets felt pretty easy, squatting on a box definitely feels like a vacation compared to the ATG squats I usually do. Next, Romanian Deadlifts on an 8" platform (for greater ROM). 5x135 5x185 5x3x225 5x275 Again real easy, I just didn't want to keep adding/subtracting weight when my partner was using 225 for worksets. Close Grip bench (pinky only on grips, hands roughly 8" apart). 5x135 5x185 5x4x205 Trying to work my arch into my bench, don't find it helping much yet. My legs are pretty much useless so far, hopefully that will change. Finished up with 15 mins of heavy "core" stuff, which included: oblique raises with a dumbell, kneeling cable crunches with a rope/pulley and side pulls with a pulley, all with heavy weights. Next week we're getting bands out for the bench and squat, looking forward to it. Also, some real heavy stuff for 3x3 sets, should be fun. 
|
|
#12
09-24-2007, 05:15 AM
|
|||
|
|||
|
Re: Goose\'s Olympic/Powerlifting log
Built myself a nice 2-board today for benching (my gym already has a 4-board). Should make for some interesting training tomorrow. Anybody have any tips/experience for board benching?
|
|
#13
09-24-2007, 06:42 AM
|
|||
|
|||
|
Re: Goose\'s Olympic/Powerlifting log
[ QUOTE ]
Built myself a nice 2-board today for benching (my gym already has a 4-board). Should make for some interesting training tomorrow. Anybody have any tips/experience for board benching? [/ QUOTE ] At the high boards make sure you get the right bench movement and not just do lockouts, atleast that was one of the things I often did wrong at 6+ boards. But in the end board presseing isnt much different from normal bench
|
|
#15
09-24-2007, 02:27 PM
|
|||
|
|||
|
Re: Goose\'s Olympic/Powerlifting log
One big thing with boards is to make sure you maintain the tension in your body as the bar touches the board. A lot of people just let the bar sort of sink into the board and if that happens you are screwed. Really it's just touch and go and exploding out of the hole.
|
|
#16
09-24-2007, 05:02 PM
|
|||
|
|||
|
Re: Goose\'s Olympic/Powerlifting log
[ QUOTE ]
Goose, are you wanting to compete with a shirt down the line? [/ QUOTE ] Nope, I'd like to compete raw. I have no desire to ever use gear, although I assume it might be a possibility somewhere down the road.
|
|
#17
09-24-2007, 08:16 PM
|
|||
|
|||
|
Re: Goose\'s Olympic/Powerlifting log
[ QUOTE ]
[ QUOTE ] Goose, are you wanting to compete with a shirt down the line? [/ QUOTE ] Nope, I'd like to compete raw. I have no desire to ever use gear, although I assume it might be a possibility somewhere down the road. [/ QUOTE ] Ah, in that case why the boards? My understanding is they're only really useful to improve performance with a shirt...otherwise it's justa partial rep.
|
|
#18
09-24-2007, 10:03 PM
|
|||
|
|||
|
Re: Goose\'s Olympic/Powerlifting log
[ QUOTE ]
[ QUOTE ] [ QUOTE ] Goose, are you wanting to compete with a shirt down the line? [/ QUOTE ] Nope, I'd like to compete raw. I have no desire to ever use gear, although I assume it might be a possibility somewhere down the road. [/ QUOTE ] Ah, in that case why the boards? My understanding is they're only really useful to improve performance with a shirt...otherwise it's justa partial rep. [/ QUOTE ] I thought they were to help different degrees of lockout? That's what I have the most trouble with anyhow (about 6" off my chest). Anyhow, tonight's workout: Squat (to a bit lower then parallel, not ATG) 10x135 3x275 3x295 3x315 Bench 10x135 6x185 3x225 3x235 3x245 Deadlift 5x135 5x225 3x405 3x455 (PR, kinda grinding third) 2x465 (missed third, couldn't get past halfway) Unfortunately boards and bands are going to have to wait until wednesday.
|
|
#19
09-24-2007, 11:59 PM
|
|||
|
|||
|
Re: Goose\'s Olympic/Powerlifting log
Goose,
Thats a pretty common sticking point. IIRC thats mostly an area where you have to generate speed off your chest. As Smiley said there is very little use for board presses in natural lifters as almost no one has lockout issues.
|
|
#20
09-26-2007, 10:24 PM
|
|||
|
|||
|
Re: Goose\'s Olympic/Powerlifting log
Today
Squat (with bands, 50lbs each at the top) 10xBar 5x135 5x165 5x185 5x225 Rack Pulls 5x225 5x315 5x405 5x455 5x495 Bench (2-board) 5x135 (warmup, no board) 5x185 (no board) 5x225 (board, pretty easy) 5x245 (last rep teetering on failure) 5x235 3x265 (4-board) 2x295 (missed second) Next week some heavy singles and triples with boards/bands.
|
 |
|
|
Linear Mode
