nobby
gaining power....
Posts: 36
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Post by nobby on Apr 21, 2009 14:09:10 GMT -5
Right, I have just competed in the British Championships in my federation which is the BDFPA. I have viewed the DVD's i bought from Jim and am going to start all over again with the simplified template and if it is ok with you Jim, i will post my progress and let you critic it. I compete as unequipped ,but for the template i will be using gear.This is to allow me to use more weight and hopefully carry over to my raw totals. Two things Jim. In my fed we have to squat below parallel and in the DVD you advocate a wide stance. It is very hard to get to depth with a wide stance so i will have to get as wide as poss but also get to depth. You also make a point for the sumo deadlift and i am a conventional deadlifter. I will give the sumo a go but if i feel that my strength will not come up quickly enough for the worlds ( i qualified ) then i will go back to conventional. I did Day 1 - cycle 1 on Monday 20th but will not post until i get the go ahead from you Jim.
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Post by joeaverage on Apr 22, 2009 6:02:57 GMT -5
I have personally brought my stance in, the stance that I have as well as the boys is considered a wide stance but not nearly as wide as I used to be. I am better able to 'crack' my hips and get down to parallel when squatting. Problem with a conventional or narrow stance is that you tend to use way to much lower back when squatting, you are leaning to far forward. This greatly reduces the amount of weight you can squat. I believe in the DVD's, I talk about sitting back, not only for the squat but the deadlift as well. Using a wider stance allows you to 'sit back' and stay more upright which then allows your hips and legs to push the weight up rather than doing a 'good morning' with your lower back. If the FED you lift in requires you to squat well below parallel, which is ridiculous in my opinion, then you need to play around with your stance. I would start out a little more than shoulder width apart and slowly over time keep pushing your legs out until you can no longer 'crack' your hips and get to depth, then you will know how far you can widen your stance. When you start sitting back more with a wider stance your squat strength will go up. Keep in mind, there is only one time that you need to bury your squat and that's on meet day. Squatting a little higher in training especially when doing your max effort training with the bands is like doing board work with the bench. It allows you to train with alot more band tension/ bar weight and thus get alot stronger. Keep in mind, the DVD's I made with my son and his training partners is geared towards their sports and not powerlifting. Even though they are geared up and using the 3 powerlifting movements, I've adjusted a few things that allows them to be stronger athletes. My son is 13 years old, in 8th grade and weighs about 125 pounds. What will make him a better football player or wrestler, squatting 250 x 1 with his ass on the floor or 350 x 5, slightly above or right at parallel? All the DVD's are a guideline and to show that a wide variety of lifters of all ages, size and ability can get very strong regardless of what your goals are. I had 7 kids at the house yesterday, including Joe Mazza's son, all doing this type of training for their high school sports. The quickest way to add 50-100 pounds to your squat is to train with 150-200 pounds over your max. It's okay to train a little high in order to develop that strength, you will still get to depth on meet day. Post your log.
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nobby
gaining power....
Posts: 36
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Post by nobby on Apr 22, 2009 14:54:06 GMT -5
Thanks for the advice Jim, I will start to post my log on Friday after training.
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nobby
gaining power....
Posts: 36
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Post by nobby on Apr 24, 2009 14:08:37 GMT -5
Day 1 - Cycle 1
SSB (130) 286 X 10 SSB SPEED - BAR 2 X 8 + SMALLS
#3 - 1 REVERSE BENCH (140) 308 X 3 + MONSTERS ME BENCH (50) 110 X 3 + MONSTERS
#5 - 1 2B (55) 121 X 3 + MONSTERS 3B (60) 132 X 3 SAME 4B (65) 143 X 3 SAME
#6-1 TBDL x 0 Sumo style (90)198 x 10 ME SSB (130)286 x 2 + smalls
#8-1 Bench 220 x 10 speed - bar 3 x 8 + smalls
#10-1 2b 132 x 3 + smalls 3b 143 x 2 same 4b 154 x 2 same
#1-2 SSB (170) 374 x 5 SSB SPEED - BAR 2 X 8 + SMALLS
#3-2 REVERSE BENCH (150) 330 X 4 + SMALLS ME BENCH (50) 110 X 3 + SMALLS
#5-2 2b BAR 44 x 2 + smalls & minis 3b 55 x 2 same 4b 60.5 x 3 same
#6-2 MEDL (115) 253 x 1 + 20" smalls ME SSB (110) 242 x 2 + smalls & minis
#8-2 Bench (105) 231 x 7 Speed - Bar 3 x 8 + smalls
#10-2 2B (57.5) 126.5 X 2 + MONSTERS 3B (65) 143 X 2 SAME 4B (67.5) 148.5 X 3 SAME
#1-3 SSB (195) 429 x 2 SSB SPEED - BAR 2 X 8 + SMALLS
#3 - 3 REVERSE BENCH (170) 374 X 2 + MEDIUMS ME BENCH (25) 55 X 2 + SMALLS & MINIS
#5-3 Missed
#6-3 TBDL (175) 385 X 5 ME SSB BAR X 5 + SMALLS & MONSTERS
#8-3 Bench (100) 220 x 4 Speed - Bar 3 x 8 + smalls
#10-3 2b BAR 44 x 2 + smalls & minis 3b 55 x 2 same 4b 60.5 x 3 same
#1-4 Regular bar squat (110) 242 x 10 SSB SPEED - BAR 2 X 8 + SMALLS
#3-4 REVERSE BENCH (160) 352 X 1 + MONSTERS REVERSE BENCH (150) 330 X 3 + same ME BENCH bar X 5 + Smalls (30) 66 x 3 + same see reply
#5-4 missed
#6-4 MEDL (80) 176 x 3 + 20" Mediums ME Squat (70) 154 x 3 + Smalls
#8-4 missed
#10-4 2b (80) 176 x 7 3b (90) 198 x 5 4b (100) 220 x 6 see reply
#1-5 Regular bar squat (140) 308 x 6 SSB SPEED - BAR 2 X 8 + SMALLS
#3-5 REVERSE BENCH (140) 308 X 7 + SMALLS ME BENCH (20) 44 X 2 + SMALLS & Minis
#5-5 2b BAR 44 x 2 + smalls & minis 3b 55 x 2 same 4b 60.5 x 3 same
#6-5 TBDL (180) 396 x 4 SSB (110) 242 X 3 + SMALLS & minis
#8-5 Bench (90) 198 x 4 Speed - Bar 3 x 8 + smalls ( SEE REPLY )
#10-5 2b (30) 66 x 4 + monsters 3b (32.5) 71.5 x 5 same 4b (35) 77 x 5 same
#1-6 Squat (174) 385 x 4 SSb speed 2 x 8 + smalls
#3-6 Reverse bench (120) 264 x 5 + mediums ME bench (25) 55 x 5 +smalls
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nobby
gaining power....
Posts: 36
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Post by nobby on Apr 27, 2009 14:28:30 GMT -5
#6-1 I should have used the trap bar today but it did not arrive in time. I tried to do the sumo style instead. I found this very hard after all my years pulling conventional. I could only manage a measly 198 which is less than 50% of my contest max! I will have to sort this out before the worlds in November. The SSB was OK. I think i could have got to 308 x 1 but a guy was commenting on the fact i was only going to parallel and i was not prepared to stand and explain my reasons. I packed up and left.
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Post by joeaverage on Apr 27, 2009 18:34:08 GMT -5
changing stances, using the muscles differently, give it time. Once you start pulling with bands, your freeweight will jump.
right now with your squats especially with the bands it's about building strength, you'll be fine.
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nobby
gaining power....
Posts: 36
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Post by nobby on May 1, 2009 14:55:58 GMT -5
#10-1 I found that i was pushing more weight today than when i used the monsters. I don't know why, maybe i had my shirt on better. I also think i should drop to a 1b,2b,3b combo as my lockout has not been a problem for me. I usually stall at 2-3 board. What do you think Jim?
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nobby
gaining power....
Posts: 36
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Post by nobby on May 7, 2009 13:33:22 GMT -5
Jim, I have just had an invite to the European powerlifting championships at the end of June ( 27-28th). If i do decide to go it will mean that, at my current position, i would have to stop at cycle 5 on the Wednesday 24th.Could i start again by working back from the 24th at cycle #10-6? The only thing worrying me is the fact i have not gotten used to the sumo deadlift and there would be no time for a test day. I don't have to go as i have already qualified for the worlds in November. I would be able to complete 2 cycles by then and get 2 test days in. It would be nice to compete for my country though.
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nobby
gaining power....
Posts: 36
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Post by nobby on May 16, 2009 10:05:21 GMT -5
#10-2 i thought i would be able to increase the weight substantially on the second run through at this band tension. It did not work out that way after all, especially with the 2 board. I went to 132 on this and had to have help with locking out just one rep.I think i will drop to 1 , 2 and 3 board for cycle 3.
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Post by joeaverage on May 22, 2009 5:48:18 GMT -5
your log looks good. we try and keep our reps a little higher, especially on the boards and Max effort. once you get your numbers dialed in, you won't make huge bar weight increases. That is why it's important to keep your reps higher, gives you room to grow. If you are only doing 2 reps, then next time around you may only hit a single then you are stuck. Keep the reps higher, gives you room to grow.
FYI: I don't do the facebook thing, my brother wanted me to sign up, I never go on.
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nobby
gaining power....
Posts: 36
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Post by nobby on May 22, 2009 12:16:46 GMT -5
O.K. Jim, I will lower the weight a tad and get more reps out. The facebook was a fluke! I was using it and your name came up as a potential friend. I could not figure out if it was you or not.
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nobby
gaining power....
Posts: 36
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Post by nobby on May 26, 2009 12:56:19 GMT -5
#5-3 I had to miss this. I have been experiencing some pain in one of my elbows while benching.I went to the doc and he diagnosed " golfers elbow" and gave me an injection and told me to rest it. My 5-3 was on a Friday so i missed it and am not sheduled to bench again until 8-3 which is a Wednesday.
#6-3 I know i should have got more reps out on this but it was the 1st time using my new trap bar and the knurling ripped my hand to shreds and i couldn't hold on any longer. Time for some bodybuilder gloves Lol. The band tension with the SSb was tremendous and i could only manage one rep. Hopefully when it comes around again i will be much stronger.
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nobby
gaining power....
Posts: 36
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Post by nobby on May 28, 2009 13:45:12 GMT -5
#8-3 Don't know what happened here. I could only manage 220 for 4. At first i thought i did not have my shirt on correctly so i readjusted and had another go but still only managed another 4 reps. My elbow was fine, no pain, so i am stumped. I have gone back wards for some reason.
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nobby
gaining power....
Posts: 36
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Post by nobby on Jun 3, 2009 14:43:21 GMT -5
#3-4 My elbow went again today! I worked up to 352 x 1 on reverse bench and felt a twinge so i dropped to 330 to get some reps out but the more reps i did the greater the pain became. I rested and then went to bands up but as i warmed up and went for a single at 132 before my work reps, it went. I just dropped the bar in pain and it hit the safety pins. I am going to miss out all the bench work for the rest of the cycles and see how it is when i start the routine again.
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nobby
gaining power....
Posts: 36
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Post by nobby on Jun 10, 2009 14:13:07 GMT -5
#10-4
The pain in my elbow had gone today so i tried this board workout without bands.I should have used SMALLS. I was alright doing the exercises until i got home and then pain started as i relaxed. It started as just a numbness and now it is driving me mad! No more benching for the foreseeable future..
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