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#21
10-01-2007, 11:32 PM
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Re: Goose\'s Olympic/Powerlifting log
Tonight
Squat (ATG) 5x135 5x185 5x225 5x245 3x295 1x325 1x335 Bench 5x135 5x185 5x205 3x235 1x275 (right glute came off the bench for a second) 1x275 miss Deadlift 5x135 5x225 5x315 5x405 3x455 1x475 1x495 [img]/images/graemlins/cool.gif[/img] 
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#23
10-02-2007, 12:08 AM
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Re: Goose\'s Olympic/Powerlifting log
[ QUOTE ]
Very nice. Some people can't understand how 495 is an even number. [/ QUOTE ] five plates each side? Jesus effing christ.
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#25
10-02-2007, 12:48 AM
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Re: Goose\'s Olympic/Powerlifting log
I use a belt on all lifts over 85% (squat/deadlift). No straps though.
Had I staggered my lifts differently today, I think I could have got at least 515, maybe 525, but I was out of energy as those pulls were at the end of the workout. The 495 came up pretty easily. I'm going to hit 585 before christmas.
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#26
10-02-2007, 08:04 AM
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Re: Goose\'s Olympic/Powerlifting log
Goose,
I'm not lifting for nearly the same goals, and certainly nowhere near your breakdown, but I'm curious as to why my #'s are so mismatched from yours. My bench and squat are a bit higher than yours, but my DL is significantly lower. Is that indicative of something other than my goals being different? Although I've never DL'd 1 rep. Jihad
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#27
10-02-2007, 06:28 PM
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Re: Goose\'s Olympic/Powerlifting log
Jihad,
This is most likely because you have shorter legs/arms. I'm pretty tall and have long arms, thus better leveraging for deadlifting and a harder time benching/squatting. I think my squatting will eventually get up there (I see potential, although I have a bad knee and can't squat wide because my hips suck), but my bench is pretty much hopeless because my arms are so long.
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#28
10-03-2007, 10:12 PM
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Re: Goose\'s Olympic/Powerlifting log
Tonight
Box squats (16") with light band + mini (+~125 at the top, 0 at bottom) 5x135 5x185 5x225 5x275 2x315 Bench (w/ light band +~90lbs at lockout, ~45 at bottom) 5x95 5x135 5x155 5x175 Bands off, close grip with 4 board 5x225 4x255 4x255 Bent-over row 5x135 5x185 5x205 5x205 5x205 Romanian deadlift 5x135 5x225 5x275 5x315 Overhead push-press 5x135 3x5x155 Hang-cleans 5x185 5x185 2x205 (fail third)
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#29
10-10-2007, 09:58 PM
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Re: Goose\'s Olympic/Powerlifting log
We started the olympic part of the program today. The workout consisted of:
High pulls (clean grip) 5x95 5x135 5x155 5x155 High pulls (snatch grip) 3x5x155 Power cleans 5x185 2x5x205 Power snatch 5x95 5x115 5x135 Power snatch + 5xOHS 3x95 Split jerk 5x95 5x115 5x135 Front Squat 5x145 2x5x195 My back was still fried from heavy rackpulls yesterday, so my performance suffered on all lifts. I felt terrible and definately shouldn't have been lifting today, but oh well. We also missed a session monday due to canadian thanksgiving, so that may or may not be made up saturday. I tried to work more on the technical part of my lifts, but they were all pretty sloppy due to my back. At least I got a killer trap workout.
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#30
10-15-2007, 10:18 PM
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Re: Goose\'s Olympic/Powerlifting log
Tonight's workout
Front squats 5x135 5x185 5x205 5x225 5x225 5x225 Power cleans 5x135 5x185 5x205 5x225 5x205 5x205 Deadlift to waist + shrug (name?) 5x135 5x155 5x165 +1 set of 10 power-shrugs after each set of 5 regular jerk 5x135 5x155 5x165 "Slow Pulls" (Deadlift with strict form for a count of 5 on up/down) 3x3x275 Basically these slow pulls were the most miserable exercise I've ever done. Every pull I usually do is done with a ton of speed, so this was just torture. Took me more then 15 mins to complete the 9 reps and this is after a workout that was already very taxing on the lower back. Power snatch day on wednesday. Next week we'll be moving on to full snatch/cleans I was told I could take videos of various steps and technique and post them here, should be interesting. As far as my powerlifting training (which I've been doing on my own), I feel I've finally got through a plateau in my bench and am starting to use more leg drive. I've gotten the feel for heavier weights with the help of some rack lockouts at various heights (this is what got me through my last sticking point). I can finally see some improvement and hope to hit 315 before xmas. My squat is still pretty miserable and I assume my deadlift is still improving at a steady pace. Glute-ham raises seem to be helping alot on the pulling.
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