Friday 2/26/10
W/ 4B
Kinda warmup (pathetic way of saying I didn't do much)
Box squat w/cambered bar and light bands worked up to 305 bar weight for 2x2 Too slow dropped weight to 275 bar weight for 6x2 (wore briefs)
GHR 4x15
45* reverse hyper w/ strap 310x15 x3 sets
Box squats with 305 bar weight were too slow. (Which made sense when the bar was weighed afterwards and was found to be 25 pounds more than a standard bar). In actuality the bar and plates weighed 330 plus approximately 115/ 95 (top/ bottom) pounds of band tension so it was a little "heavy". The bar speed was much better with the 275 (or 300 if you take into consideration the extra 25 pounds). It was also much closer to the 60% number I was supposed to be using.
Now for some free advice. If you do not eat all day after breakfast, do not get confused later when you feel like s&^t while training and wonder why. Eat!
Eat again,
Ed T.
Saturday, February 27, 2010
Extra workout
On Thursday 2/25/10
Plate raises 3x20/25, 35, 45
Rear delt flyes 3x15/ 25, 30, 35
Pull-aparts w/ mini band 3x15-20
Pushdowns w/ mini band 1 set 100 reps
Abs
Sick of snow,
Ed T.
Plate raises 3x20/25, 35, 45
Rear delt flyes 3x15/ 25, 30, 35
Pull-aparts w/ mini band 3x15-20
Pushdowns w/ mini band 1 set 100 reps
Abs
Sick of snow,
Ed T.
Wednesday, February 24, 2010
531 Lower
2/22/10 (Monday)
Warmups
Deadlift work up to 340x3, 390x3, 435x3
GHR weighted 3x10/25, 35(2)
45* reverse hyper 3x12+/ 450 (approximately 70% of Friday's weight)
Pulldown variations 9 sets total (killing time waiting for a client to show up)
Nothing else to report,
Ed T.
Warmups
Deadlift work up to 340x3, 390x3, 435x3
GHR weighted 3x10/25, 35(2)
45* reverse hyper 3x12+/ 450 (approximately 70% of Friday's weight)
Pulldown variations 9 sets total (killing time waiting for a client to show up)
Nothing else to report,
Ed T.
Sunday, February 21, 2010
"Workout of the Month"
"Kfng, fresh from taking runner up in the 198 class, at the NASA Ohio State High School Powerlifting Championship, took a few minutes and sat down with us to share his champion-form, power curling routine.
Special K's Power Curl training is based on an adaptation of the Westside Barbell template. It is also influenced by The Great Brookszinski's writings and his patented-"Gut Buster" training regimine.
There is a Max Effort Upper Bicep day and a Max Effort Lower Bicep day and a Dynamic Effort Bicep day and a Repeated Effort Bicep day. To prevent his body from becoming imbalanced, once every ten days he will perform a "Gut Buster" Upper body and a "Gut Buster" Lower body day. Big K took us through a typical mesocycle in a training block.
Sunday:
DE Biceps-The standing power curl is performed for 10 sets of 3 reps with approximately 70% of his Power Curl 1RM. K uses 70% because he does he competes as an unequipped curler. A lifter using a curling suit would use a lower percentage (between 40-50). K will cycle his DE curling in 3 week waves using bands or chains or a different type of barbell. Typically he will use close, medium and wide grips during one workout.
Weighted Chin-up curl-K uses this modification of a chin-up as a supplemental exercise to push up his Power Curl. Typically he will perform 2-3 sets of 5-8 reps with as much weight as posssible. He will change the supplemental exercise every 8-10 weeks.
Front delts-K-dawg typically perfroms a front delt exercise next as he feels strong front delts are essential to a big curl. Usually he does 2-3 sets of 10-15 reps.
Calf raises-A variation of the calf raise completes the workout. Strong calves help stabilize the body when curling heavy. Sets and reps are 3-4 for 15 respectively.
Monday:
ME Lower Bicep day-Here Kev will perform an exercise that places the muscles under similiar tension they would experience in a Power Curl with emphasis on the "lower bicep". This is an example of the conjugate method combined with Joe Weider's "Muscle Stupidity" Principal. For example, he may work up to a 1-3 rep max in the Nebula Seated Machine Curl this week. Next week he would perform a 3-5 rep max in the Preacher Curl and the following week he could do partial curls in the power rack for a 1-3 rep max. By using up to 3 grips in each exercise he has nine different variations of lower bicep work to do! (And this is just a small example of the exercises that Super K has in his arsenal).
Seated Iso-concentration curls-Kevin will follow ME work with 2-3 sets of high rep (15-25 range) curls for a maximum pump.
Leg curl variation-Following the insane Arnold-like pump K gets from the concentration curls he does 3-4 sets of 8-12 reps of leg curls to hit the leg biceps hard. This follows The Weider Muscle Sympathy Principal which says that getting a big hamstring pump will force the biceps of the upper arm to get stronger because they do not want to see posterior chain domination. This is also an abortion of the conjugate method.
Pec deck-Monday's training ends with a finisher of some kind. In this case, K chose the vaunted Pec Deck Machine. It allows one to hold the biceps in a continuous state of contraction while gorging the pectoralisis with blood (Weider Muscle Iso-Contraction Principal). 2-3 sets of 15-20 reps are the norm here.
Wednesday:
ME Upper Bicep day: The same principals practiced Monday are again in use here except the emphasis is placed on an exercise that primarily hits the upper biceps. An equipped Power Curler will choose different exercises than a raw curler because the curling suit changes the groove of the bar when curling. And because an equipped curler needs a stronger lockout than an unequipped one. Raw curlers will train upper and lower biceps but in truth the common sticking point for them is the transition between lower and upper bicep. "AK" ("like the rifle only I hit harder") for example in the last three ME workouts before his last meet performed partial rack curls for a 1-3 rep max, incline DB curls for a 3-5 rep max and inverted hammer curls for 1-3 rep max.
Dip-curls: These are done assisted or unassisted (sometimes with just bodyweight, other times weighted). They look like regular dips but the key according to Triple K (Kevin Kurling King) is making the mental link to "curl oneself to the bar" when performing the lift (Weider Mind-Muscle Confusion Principal). Typically he does 3-4 sets of 10-20 reps.
One-arm overhead triceps extensions-Next K3 will hit some triceps work because it forces the biceps to act as antagonists to the tricep thus stimulating more deep muscle fibers. Whatever exercise he chooses he will do for 3 sets of 15 reps.
Ab work-three sets of 8-15 reps of an ab exercise are performed. Strong abs help stabilize the core when curling heavy weight.
Friday:
Repeated effort bicep day-Despite what feeble minded bodybuilders will demonstrate, strong biceps are big biceps and vice versa. Or should be. And Big K agrees. The main exercise today can be any type of full range of motion curl, barbell or dumbbell, for 3 sets of max reps. Every 6 to 9 weeks, he will go through a cycle of 3-4 sets of 12 reps instead of going to failure.
Triceps exercise-Some sort of pushdown variation or kickback is done for 3-4 sets of 12-15 reps. This is for purely asthetic reasons and follows no principal at all.
Chest movement-Typically cable crossovers are done because the arms are employed to stabilize the chest while straitions are trained for.
Front delt movement-different from Sunday with same set/ rep scheme.
Calf raises-a variation of calf raise is done different from what was done earlier in the week.
Every ten days, BK will perform a "Gut Buster" Upper body and a lower body day. Because of the intensity employed on these days, no other exercises are performed except for maybe a few sets of lat work for no more than 15 reps total (either one set of 15 or 3 sets of 5 or 5 sets of 3 or even 15 sets of 1). This keeps the strength up so K-billy has the platform to handle the big curling weights.
K-bomb stresses that he has determined that this routine is the best for him and the reader must realistically find their own weaknesses and plan accordingly. However the overall template serves well to guide one to curling greatness. This program has helped K-zilla to a bodyweight curl in 2009 and he feels will help him make an unequipped double bodyweight curl sometime in 2010!"
K-Kong can be reached with all of your questions at icurlhyoogeweight@yoohoo.bs.lotsa.com.
(The previous article is obviously a parody. At least I hope everyone realizes that and enjoys it for what it is; a little bit of nonsense on a Sunday afternoon. See you at the gym!)
Curl strong,
Ed T.
Special K's Power Curl training is based on an adaptation of the Westside Barbell template. It is also influenced by The Great Brookszinski's writings and his patented-"Gut Buster" training regimine.
There is a Max Effort Upper Bicep day and a Max Effort Lower Bicep day and a Dynamic Effort Bicep day and a Repeated Effort Bicep day. To prevent his body from becoming imbalanced, once every ten days he will perform a "Gut Buster" Upper body and a "Gut Buster" Lower body day. Big K took us through a typical mesocycle in a training block.
Sunday:
DE Biceps-The standing power curl is performed for 10 sets of 3 reps with approximately 70% of his Power Curl 1RM. K uses 70% because he does he competes as an unequipped curler. A lifter using a curling suit would use a lower percentage (between 40-50). K will cycle his DE curling in 3 week waves using bands or chains or a different type of barbell. Typically he will use close, medium and wide grips during one workout.
Weighted Chin-up curl-K uses this modification of a chin-up as a supplemental exercise to push up his Power Curl. Typically he will perform 2-3 sets of 5-8 reps with as much weight as posssible. He will change the supplemental exercise every 8-10 weeks.
Front delts-K-dawg typically perfroms a front delt exercise next as he feels strong front delts are essential to a big curl. Usually he does 2-3 sets of 10-15 reps.
Calf raises-A variation of the calf raise completes the workout. Strong calves help stabilize the body when curling heavy. Sets and reps are 3-4 for 15 respectively.
Monday:
ME Lower Bicep day-Here Kev will perform an exercise that places the muscles under similiar tension they would experience in a Power Curl with emphasis on the "lower bicep". This is an example of the conjugate method combined with Joe Weider's "Muscle Stupidity" Principal. For example, he may work up to a 1-3 rep max in the Nebula Seated Machine Curl this week. Next week he would perform a 3-5 rep max in the Preacher Curl and the following week he could do partial curls in the power rack for a 1-3 rep max. By using up to 3 grips in each exercise he has nine different variations of lower bicep work to do! (And this is just a small example of the exercises that Super K has in his arsenal).
Seated Iso-concentration curls-Kevin will follow ME work with 2-3 sets of high rep (15-25 range) curls for a maximum pump.
Leg curl variation-Following the insane Arnold-like pump K gets from the concentration curls he does 3-4 sets of 8-12 reps of leg curls to hit the leg biceps hard. This follows The Weider Muscle Sympathy Principal which says that getting a big hamstring pump will force the biceps of the upper arm to get stronger because they do not want to see posterior chain domination. This is also an abortion of the conjugate method.
Pec deck-Monday's training ends with a finisher of some kind. In this case, K chose the vaunted Pec Deck Machine. It allows one to hold the biceps in a continuous state of contraction while gorging the pectoralisis with blood (Weider Muscle Iso-Contraction Principal). 2-3 sets of 15-20 reps are the norm here.
Wednesday:
ME Upper Bicep day: The same principals practiced Monday are again in use here except the emphasis is placed on an exercise that primarily hits the upper biceps. An equipped Power Curler will choose different exercises than a raw curler because the curling suit changes the groove of the bar when curling. And because an equipped curler needs a stronger lockout than an unequipped one. Raw curlers will train upper and lower biceps but in truth the common sticking point for them is the transition between lower and upper bicep. "AK" ("like the rifle only I hit harder") for example in the last three ME workouts before his last meet performed partial rack curls for a 1-3 rep max, incline DB curls for a 3-5 rep max and inverted hammer curls for 1-3 rep max.
Dip-curls: These are done assisted or unassisted (sometimes with just bodyweight, other times weighted). They look like regular dips but the key according to Triple K (Kevin Kurling King) is making the mental link to "curl oneself to the bar" when performing the lift (Weider Mind-Muscle Confusion Principal). Typically he does 3-4 sets of 10-20 reps.
One-arm overhead triceps extensions-Next K3 will hit some triceps work because it forces the biceps to act as antagonists to the tricep thus stimulating more deep muscle fibers. Whatever exercise he chooses he will do for 3 sets of 15 reps.
Ab work-three sets of 8-15 reps of an ab exercise are performed. Strong abs help stabilize the core when curling heavy weight.
Friday:
Repeated effort bicep day-Despite what feeble minded bodybuilders will demonstrate, strong biceps are big biceps and vice versa. Or should be. And Big K agrees. The main exercise today can be any type of full range of motion curl, barbell or dumbbell, for 3 sets of max reps. Every 6 to 9 weeks, he will go through a cycle of 3-4 sets of 12 reps instead of going to failure.
Triceps exercise-Some sort of pushdown variation or kickback is done for 3-4 sets of 12-15 reps. This is for purely asthetic reasons and follows no principal at all.
Chest movement-Typically cable crossovers are done because the arms are employed to stabilize the chest while straitions are trained for.
Front delt movement-different from Sunday with same set/ rep scheme.
Calf raises-a variation of calf raise is done different from what was done earlier in the week.
Every ten days, BK will perform a "Gut Buster" Upper body and a lower body day. Because of the intensity employed on these days, no other exercises are performed except for maybe a few sets of lat work for no more than 15 reps total (either one set of 15 or 3 sets of 5 or 5 sets of 3 or even 15 sets of 1). This keeps the strength up so K-billy has the platform to handle the big curling weights.
K-bomb stresses that he has determined that this routine is the best for him and the reader must realistically find their own weaknesses and plan accordingly. However the overall template serves well to guide one to curling greatness. This program has helped K-zilla to a bodyweight curl in 2009 and he feels will help him make an unequipped double bodyweight curl sometime in 2010!"
K-Kong can be reached with all of your questions at icurlhyoogeweight@yoohoo.bs.lotsa.com.
(The previous article is obviously a parody. At least I hope everyone realizes that and enjoys it for what it is; a little bit of nonsense on a Sunday afternoon. See you at the gym!)
Curl strong,
Ed T.
DE Upper
2/21/10 (Sunday)
Warmup
Benchpress work up to 9x3 w/135 and 50 (total) hanging from bands at the end of the bar. Used 3 grips.
Skull crusher 3x5/185, 225, 235 S/S w/ light pushdowns 3x15 (w/ rope)
Dips 3x20, 20, 12
CSR (V-grip) 4x12/ 90, 115, 140, 150
One arm side raises 2x15/ 25, 30
Roman chair situps 4x12
OK, so like the late great John R. Cash, I tried to hurt myself today. I, however will not win a Grammy for my efforts. I doubled a light (purple) band and strung a 25 pound plate from it. I hung this contraption from the end of the weighted barbell (approximately 3 fingers from the end). So when I pressed the barbell I have this mass of iron "covorting about in a sprite-like manner" and adding all kinds of perturbations to the barbell. (Ideally one would use kettlebells for this but I have none at my disposal.) This produces a "somewhat unstable and chaotic state". Each rep has to be held at the top before you can attempt the next rep. This will teach one better control of the bar at the bottom and the top of the lift. It also taxes the smaller shoulder muscles of the shoulder that stabilize it. That is the technical end of it. I can tell you that suck to perform. To see for myself, after my work sets, I took the banded weight off the bar and did a set with 185 pounds on the bar. Initially it was an unsettling effect after being used to the perturbations caused by the bands but just the way the weighted bar felt was unreal, i.e. like an empty bar and the the path of the bar felt like I was using a Smith machine to press. The groove was rock steady.
The idea for today's training comes from Louie Simmons' "Westside Barbell Benchpress Manual". It is full of great information and training ideas and is highly recommended.
Stay strong,
Ed T.
Warmup
Benchpress work up to 9x3 w/135 and 50 (total) hanging from bands at the end of the bar. Used 3 grips.
Skull crusher 3x5/185, 225, 235 S/S w/ light pushdowns 3x15 (w/ rope)
Dips 3x20, 20, 12
CSR (V-grip) 4x12/ 90, 115, 140, 150
One arm side raises 2x15/ 25, 30
Roman chair situps 4x12
OK, so like the late great John R. Cash, I tried to hurt myself today. I, however will not win a Grammy for my efforts. I doubled a light (purple) band and strung a 25 pound plate from it. I hung this contraption from the end of the weighted barbell (approximately 3 fingers from the end). So when I pressed the barbell I have this mass of iron "covorting about in a sprite-like manner" and adding all kinds of perturbations to the barbell. (Ideally one would use kettlebells for this but I have none at my disposal.) This produces a "somewhat unstable and chaotic state". Each rep has to be held at the top before you can attempt the next rep. This will teach one better control of the bar at the bottom and the top of the lift. It also taxes the smaller shoulder muscles of the shoulder that stabilize it. That is the technical end of it. I can tell you that suck to perform. To see for myself, after my work sets, I took the banded weight off the bar and did a set with 185 pounds on the bar. Initially it was an unsettling effect after being used to the perturbations caused by the bands but just the way the weighted bar felt was unreal, i.e. like an empty bar and the the path of the bar felt like I was using a Smith machine to press. The groove was rock steady.
The idea for today's training comes from Louie Simmons' "Westside Barbell Benchpress Manual". It is full of great information and training ideas and is highly recommended.
Stay strong,
Ed T.
DE Lower
2/19/10 (Friday)
W/ 4B
Warmup
Box squat w/ cambered bar and light bands work up to 8x2 w/ 260, then 320x1, 350x1
GHR 4x15
Reverse hyperextensions 450x8, 540x8, 630x8
Prone trap raises 3x12/ 5
DB shrugs 2x15/ 110
The prone trap raises is a corrective exercise to develop the lower traps so I don't walk around like a knuckle-dragging monkey.
Lame post,
Ed T.
W/ 4B
Warmup
Box squat w/ cambered bar and light bands work up to 8x2 w/ 260, then 320x1, 350x1
GHR 4x15
Reverse hyperextensions 450x8, 540x8, 630x8
Prone trap raises 3x12/ 5
DB shrugs 2x15/ 110
The prone trap raises is a corrective exercise to develop the lower traps so I don't walk around like a knuckle-dragging monkey.
Lame post,
Ed T.
531 Upper
2/17/10 (Wednesday)
W/ 4B and T2
Warmup
Floorpress work up to 200x5, 235x5, 265x5 (medium grip)
Incline BB benchpress 225x5, 250x3 (medium grip)
DB rollbacks w/ mini band 4x8-10
Low pulley rows 4x8
Halbert raises 4 sets x8-12
Zottman curls 2 x10
Straight leg situps (weighted) 4x10-12
I didn't write down the weights used for everything so I cannot transcibe them here (so much for record keeping). The highlight of the day was watching some dude raw benchpress 405x5 then hit 455 for 2 sets of 3. I watched him train after his "exhibition" figuring maybe I can learn something. Unfortunately all I witnessed was him doing some rope pushdowns and tricep kickbacks. I did not learn much...
Feeling puny,
Ed T.
W/ 4B and T2
Warmup
Floorpress work up to 200x5, 235x5, 265x5 (medium grip)
Incline BB benchpress 225x5, 250x3 (medium grip)
DB rollbacks w/ mini band 4x8-10
Low pulley rows 4x8
Halbert raises 4 sets x8-12
Zottman curls 2 x10
Straight leg situps (weighted) 4x10-12
I didn't write down the weights used for everything so I cannot transcibe them here (so much for record keeping). The highlight of the day was watching some dude raw benchpress 405x5 then hit 455 for 2 sets of 3. I watched him train after his "exhibition" figuring maybe I can learn something. Unfortunately all I witnessed was him doing some rope pushdowns and tricep kickbacks. I did not learn much...
Feeling puny,
Ed T.
Tuesday, February 16, 2010
531 Lower
2/16/10
Made up for the "snow day" Monday...
Warmup
Deadlift work up to 313x5, 363x5, 416x5
GHR 2x10 w/25# 1x10 w/35#
Prone trap raises 3x12
Overhead side bends 4x12/#6-9 (Cybex) and OH crunches 3x8/#12-14
I skipped a few things. I wanted to get in my deads that I missed Monday. The 416 felt very easy. I tried a couple of technique things that 4B showed me for my deads and they worked well. I am quite pleased with how the 'state of the union' is progressing.
Stay strong,
Ed T.
Made up for the "snow day" Monday...
Warmup
Deadlift work up to 313x5, 363x5, 416x5
GHR 2x10 w/25# 1x10 w/35#
Prone trap raises 3x12
Overhead side bends 4x12/#6-9 (Cybex) and OH crunches 3x8/#12-14
I skipped a few things. I wanted to get in my deads that I missed Monday. The 416 felt very easy. I tried a couple of technique things that 4B showed me for my deads and they worked well. I am quite pleased with how the 'state of the union' is progressing.
Stay strong,
Ed T.
Monday, February 15, 2010
Meet Report
Sunday 2/14/2010
NASA 2010 Ohio State HS Championship
Kevinfng aka Latzilla aka T2 decided approximately 5 weeks ago that he wanted to enter a meet. So we found this one. There was not much time to "prepare" obviously. But he wanted to get his feet wet and thought that this would be a good opportunity to do so.
"The Training"
Basically his training since he started training with us in December has been based on Jim Wendler's 5-3-1 program. It differs in that we do dynamic effort benchpressing on Sundays (Matt 4board aka 4Board aka 4B aka RaySunshine and I also do dynamic effort box squats on Fridays. T2 squats on Fridays. I am not sure how much, if any, "carryover" there is from the box squat to the conventional or free squat. I think the difference is if one is training as a powerlifter using equipment or one is training as an athlete. I still think it is a fantastic way to achieve posterior chain muscle improvement. And it is a great strength builder when used as a max effort movement. It is also a great way to teach some segments of the population how to squat. For the raw or unequipped powerlifter I do not think that box squats are of much benefit because of the difference in the way the movement is performed in competition. So Kevin squats. End of speech.)
In the last four weeks leading up to the meet, his training changed in the following way. Instead of going for a rep record on the last set of the main exercise(squat and deadlift), he did the required reps (5 or 3 or 1) then did some heavier singles. He continued to floorpress but would benchpress on the "deload" weeks (there were 2) using 60-70% of his benchpress 1RM. This allowed him (and us) to practice his bench technique too so he didn't just get good at floorpressing (i.e. carryover). Approximately 3 weeks out he benchpressed as his main exercise working up to an easy single with 260. He followed that with his "scheduled" 3x3 floorpress. He took his last heavy floorpress approximately 10 days out from the meet and his last heavy squat 8 days out. The week of the meet consisted of some light upper body work on Wednesday. Other than that he rested. (He was sick the beginning of that week and had lost a few pounds so we had him just rest and eat). He still gave up four-and-a-half pounds competing in the 198 class.
"The Meet; where the rubber meets the road!"
So meet day we travelled to Clark Shawnee High School near Springfield. Kevin would compete in the unequipped high school division (junior) at 194 pounds. Typical of these things, we arrived at 0800 and he didn't start warming up to squat until 1030. The meet started on time but I had forgot that NASA also has a Power Sports division which consists of three lifts, one of which is the curl. Yes that curl. The biceps curl. The two-handed biceps curl with an EZ curl bar. That ate up the first hour. Kevin was fired up about this as he loves his curls and opined that he wished he had known about it sooner as he would have trained for it("Hey fellas, I can't go out with youse guys tonight I have to train for my curl contest!") Have you ever seen spotters for curls? And why do you need three judges? I digress...
So anyway we found that there were five lifters in his class. The warmups went well. The most difficult part all day was timing them so we had a minimum of downtime before he lifted. His openers were all light. The goals of this exercise was to a) get in the meet b) finish it and c) total 1000 pounds.
His first squat was at a easy 309 lbs. (the weights are "off" because kilo plates were used), which he got 2-1. He asked me about the one red light and I told him if he was getting three whites he was going too low so don't worry about it. Squat number two, 353 lbs., came up a little slowly as Kevin got a little forward on the ascent. He smoked 364 lbs. for squat number three but lost it when he failed to wait for the rack signal. (Here Matt's presence would have helped as he could have coached him on that issue.) He said he was just so excited that he forgot to wait for the "rack" command. Still it was his easiest attempt.
On the benchpress Kevin started with 226 lbs. which was passed without incident (the head judge inquired why he was taking "warm-ups on the platform"). The next attempt was with 259 lbs. which again passed. Not getting the 364 squat passed left us a little light for the "1000 pound" goal so every additional pound counted. His third attempt at 281 was the easiest yet. His benchpress PR is 300 pounds so I asked Kevin if he wanted to take a shot at that. He said yes and we asked for a fourth attempt at 303 lbs.. I handed the bar off to him and he brought it down quickly. It exploded off his chest. Then he realized that he had jumped the "press" command and brought it back down! And there it died. (The judge's command came after Kevin had pressed the bar approximately 2+ inches from his chest.) He may have sneaked it by had he finished the lift but it was not to be today.
Going into the deadlift Kevin had a 634 sub-total so he only needed 366 pounds to reach his goal. He had pulled 365 in training a few weeks before so I had no doubt he was capable of at least that. And taking into consideration that one's competition max is higher than a training or gym max lift, he would be able to make up any ground he needed too. He had originally listed an opener of 336 lbs., which was changed to 353 prior to his first attempt. On the platform, he made it look like another warm-up. Next he took 375 lbs., to ensure the 1000 goal. He ripped that from the ground and again I was chided by the head judge as to when I was "gonna let the kid lift?!?" Well, he had the 1000 so I suggested 402 lbs. for his final attempt. So the bar was loaded to 402 lbs. and Kevin went right out and again defied gravity. Three bright whites and a very nice PR to end the day. And after all the lifts were tallied for the day, he ended up in second place in the 198 lb. class! Not bad for a first effort!
The meet lasted from 0930 until 1800-something at night when all the awards were passed out. There were over 80 lifters entered, so considering that and the additional lifting catagory, it went smooth and without any major delays. I think the longest break was a 15 minute one between the benchpress and the deadlift. It was fairly judged and well organized as well.
Congratulations!!!
Ed T.
NASA 2010 Ohio State HS Championship
Kevinfng aka Latzilla aka T2 decided approximately 5 weeks ago that he wanted to enter a meet. So we found this one. There was not much time to "prepare" obviously. But he wanted to get his feet wet and thought that this would be a good opportunity to do so.
"The Training"
Basically his training since he started training with us in December has been based on Jim Wendler's 5-3-1 program. It differs in that we do dynamic effort benchpressing on Sundays (Matt 4board aka 4Board aka 4B aka RaySunshine and I also do dynamic effort box squats on Fridays. T2 squats on Fridays. I am not sure how much, if any, "carryover" there is from the box squat to the conventional or free squat. I think the difference is if one is training as a powerlifter using equipment or one is training as an athlete. I still think it is a fantastic way to achieve posterior chain muscle improvement. And it is a great strength builder when used as a max effort movement. It is also a great way to teach some segments of the population how to squat. For the raw or unequipped powerlifter I do not think that box squats are of much benefit because of the difference in the way the movement is performed in competition. So Kevin squats. End of speech.)
In the last four weeks leading up to the meet, his training changed in the following way. Instead of going for a rep record on the last set of the main exercise(squat and deadlift), he did the required reps (5 or 3 or 1) then did some heavier singles. He continued to floorpress but would benchpress on the "deload" weeks (there were 2) using 60-70% of his benchpress 1RM. This allowed him (and us) to practice his bench technique too so he didn't just get good at floorpressing (i.e. carryover). Approximately 3 weeks out he benchpressed as his main exercise working up to an easy single with 260. He followed that with his "scheduled" 3x3 floorpress. He took his last heavy floorpress approximately 10 days out from the meet and his last heavy squat 8 days out. The week of the meet consisted of some light upper body work on Wednesday. Other than that he rested. (He was sick the beginning of that week and had lost a few pounds so we had him just rest and eat). He still gave up four-and-a-half pounds competing in the 198 class.
"The Meet; where the rubber meets the road!"
So meet day we travelled to Clark Shawnee High School near Springfield. Kevin would compete in the unequipped high school division (junior) at 194 pounds. Typical of these things, we arrived at 0800 and he didn't start warming up to squat until 1030. The meet started on time but I had forgot that NASA also has a Power Sports division which consists of three lifts, one of which is the curl. Yes that curl. The biceps curl. The two-handed biceps curl with an EZ curl bar. That ate up the first hour. Kevin was fired up about this as he loves his curls and opined that he wished he had known about it sooner as he would have trained for it("Hey fellas, I can't go out with youse guys tonight I have to train for my curl contest!") Have you ever seen spotters for curls? And why do you need three judges? I digress...
So anyway we found that there were five lifters in his class. The warmups went well. The most difficult part all day was timing them so we had a minimum of downtime before he lifted. His openers were all light. The goals of this exercise was to a) get in the meet b) finish it and c) total 1000 pounds.
His first squat was at a easy 309 lbs. (the weights are "off" because kilo plates were used), which he got 2-1. He asked me about the one red light and I told him if he was getting three whites he was going too low so don't worry about it. Squat number two, 353 lbs., came up a little slowly as Kevin got a little forward on the ascent. He smoked 364 lbs. for squat number three but lost it when he failed to wait for the rack signal. (Here Matt's presence would have helped as he could have coached him on that issue.) He said he was just so excited that he forgot to wait for the "rack" command. Still it was his easiest attempt.
On the benchpress Kevin started with 226 lbs. which was passed without incident (the head judge inquired why he was taking "warm-ups on the platform"). The next attempt was with 259 lbs. which again passed. Not getting the 364 squat passed left us a little light for the "1000 pound" goal so every additional pound counted. His third attempt at 281 was the easiest yet. His benchpress PR is 300 pounds so I asked Kevin if he wanted to take a shot at that. He said yes and we asked for a fourth attempt at 303 lbs.. I handed the bar off to him and he brought it down quickly. It exploded off his chest. Then he realized that he had jumped the "press" command and brought it back down! And there it died. (The judge's command came after Kevin had pressed the bar approximately 2+ inches from his chest.) He may have sneaked it by had he finished the lift but it was not to be today.
Going into the deadlift Kevin had a 634 sub-total so he only needed 366 pounds to reach his goal. He had pulled 365 in training a few weeks before so I had no doubt he was capable of at least that. And taking into consideration that one's competition max is higher than a training or gym max lift, he would be able to make up any ground he needed too. He had originally listed an opener of 336 lbs., which was changed to 353 prior to his first attempt. On the platform, he made it look like another warm-up. Next he took 375 lbs., to ensure the 1000 goal. He ripped that from the ground and again I was chided by the head judge as to when I was "gonna let the kid lift?!?" Well, he had the 1000 so I suggested 402 lbs. for his final attempt. So the bar was loaded to 402 lbs. and Kevin went right out and again defied gravity. Three bright whites and a very nice PR to end the day. And after all the lifts were tallied for the day, he ended up in second place in the 198 lb. class! Not bad for a first effort!
The meet lasted from 0930 until 1800-something at night when all the awards were passed out. There were over 80 lifters entered, so considering that and the additional lifting catagory, it went smooth and without any major delays. I think the longest break was a 15 minute one between the benchpress and the deadlift. It was fairly judged and well organized as well.
Congratulations!!!
Ed T.
Way behind
2/5/10
Box squat w/ ssb 305x2 x5 sets then 355x1, 375x1, 395x1 (all sets w/2 sets of chain per side)
GHR 3x20, 15, 15
45* rev. hyper w/ short strap 340x8, 540x8, 630x8x2
Prone trap extensions 3x12
Band pull aparts 3x20
Then week of 2/7 my truck broke down (again) and we had another snowstorm so I experienced a case of fibromangina and didn't train Sunday and Monday. Made it in Wednesday...
2/10/10
W/ 4B, T2 and Big Eric
Benchpress medium grip work up to 205x5, 225x5, 245x5
DB rollbacks 2x15/ 30, 40
Low pulley rows 2x15/ 225, 250 w/ V-bar
Halbert raises 2x12/ 35, 45
Zottmans 2x10/ 30, 40
Ball crunches 3x15 and Leg lifts 2x 35 sec.
2/12/10
Box squat w/ cambered bar same box height work up to 8x2 w/245, then 275x1, 315x1 (choked light bands around DBs and attached them to the bar) (w/ briefs)
GHR 3x20, 15, 15
Band good mornings w/ average band 3x15
Prone trap raises 3x12/ 5
DB shrugs 2x15/ 100
OH band crunches (avg. band) 4x15
Find more information about the cambered squat bar at:
http://westside-barbell.com/specialty-bars/
This bar works great for those with beat-up shoulders or even if one just wants to give your shoulders a break. I am not sure about the weight of the bar. I think it's approximately 20 pounds heavier than a regular bar. It does not feel as heavy as the safety squat bar (which weighs approximately 40 pounds more than a regular bar). So the poundages listed for the box squat reflect what we would use with a regular bar. What we actually did, I don't know...(don't care either). In the EliteFTS Band Manual it states that band tension is approximately 115 pounds on the top and 95 at the bottom when the bands are choked at the bottom of the rack and attached to the bar. That is similiar to how we attached the bands.
I think my fibromangina is clearing up,
Ed T.
Box squat w/ ssb 305x2 x5 sets then 355x1, 375x1, 395x1 (all sets w/2 sets of chain per side)
GHR 3x20, 15, 15
45* rev. hyper w/ short strap 340x8, 540x8, 630x8x2
Prone trap extensions 3x12
Band pull aparts 3x20
Then week of 2/7 my truck broke down (again) and we had another snowstorm so I experienced a case of fibromangina and didn't train Sunday and Monday. Made it in Wednesday...
2/10/10
W/ 4B, T2 and Big Eric
Benchpress medium grip work up to 205x5, 225x5, 245x5
DB rollbacks 2x15/ 30, 40
Low pulley rows 2x15/ 225, 250 w/ V-bar
Halbert raises 2x12/ 35, 45
Zottmans 2x10/ 30, 40
Ball crunches 3x15 and Leg lifts 2x 35 sec.
2/12/10
Box squat w/ cambered bar same box height work up to 8x2 w/245, then 275x1, 315x1 (choked light bands around DBs and attached them to the bar) (w/ briefs)
GHR 3x20, 15, 15
Band good mornings w/ average band 3x15
Prone trap raises 3x12/ 5
DB shrugs 2x15/ 100
OH band crunches (avg. band) 4x15
Find more information about the cambered squat bar at:
http://westside-barbell.com/specialty-bars/
This bar works great for those with beat-up shoulders or even if one just wants to give your shoulders a break. I am not sure about the weight of the bar. I think it's approximately 20 pounds heavier than a regular bar. It does not feel as heavy as the safety squat bar (which weighs approximately 40 pounds more than a regular bar). So the poundages listed for the box squat reflect what we would use with a regular bar. What we actually did, I don't know...(don't care either). In the EliteFTS Band Manual it states that band tension is approximately 115 pounds on the top and 95 at the bottom when the bands are choked at the bottom of the rack and attached to the bar. That is similiar to how we attached the bands.
I think my fibromangina is clearing up,
Ed T.
Friday, February 5, 2010
531 Upper
2/3/10
Warmups
Floorpress med. grip work up to 230x5, 260x3, then 300x1 (misloaded bar 10 pounds too heavy one side) fixed it then 290x6 (1)
Incline BB press medium grip 3x5/ 185, 225, 245
DB rollbacks w/ mini bands 4x10/ 35, 40, 45x7, 30x10
Low pulley rows w/ v-bar 4x10/ 200, 225, 250, 275
Halbert raises 3x12 light
Light Zottman curls (for elbow rehab)
Ball crunches and leg lifts 3 sets each
Continuing my streak of not being able to count (add, subtract, multiply, blah blah blah) I stuck a lonely 10'er on one side of the bar. Of course I was quickly able to deduce this error of addition and corrected it to hit a PR. For the incline BB press, I stuck a weight plate under the bench to change the angle slightly (flattened it out a bit). The rollbacks are done by holding a mini band in my hands and stretching it across my upper back. The Halbert raises are from George Halbert's benchpress video (highly recommended if you can find a copy of it). To perform them, lie face down on an incline bench, letting 2 DBs hang underneath you (no jokes), then swing them back towards your feet, reverse direction and swing them past your head so your arms are 90* from your body with your elbows bent. Oh crud, that sounds clear as mud. Try this link instead.
http://www.wannabebig.com/forums/showthread.php?t=109399
Still learning how to cipher...
Dangerous with a pencil,
Ed T.
Warmups
Floorpress med. grip work up to 230x5, 260x3, then 300x1 (misloaded bar 10 pounds too heavy one side) fixed it then 290x6 (1)
Incline BB press medium grip 3x5/ 185, 225, 245
DB rollbacks w/ mini bands 4x10/ 35, 40, 45x7, 30x10
Low pulley rows w/ v-bar 4x10/ 200, 225, 250, 275
Halbert raises 3x12 light
Light Zottman curls (for elbow rehab)
Ball crunches and leg lifts 3 sets each
Continuing my streak of not being able to count (add, subtract, multiply, blah blah blah) I stuck a lonely 10'er on one side of the bar. Of course I was quickly able to deduce this error of addition and corrected it to hit a PR. For the incline BB press, I stuck a weight plate under the bench to change the angle slightly (flattened it out a bit). The rollbacks are done by holding a mini band in my hands and stretching it across my upper back. The Halbert raises are from George Halbert's benchpress video (highly recommended if you can find a copy of it). To perform them, lie face down on an incline bench, letting 2 DBs hang underneath you (no jokes), then swing them back towards your feet, reverse direction and swing them past your head so your arms are 90* from your body with your elbows bent. Oh crud, that sounds clear as mud. Try this link instead.
http://www.wannabebig.com/forums/showthread.php?t=109399
Still learning how to cipher...
Dangerous with a pencil,
Ed T.
Monday, February 1, 2010
531 Lower
2/1/10
W/M4 and T2
Warmup
Deadlift work up to 350x5, 405x3, 450x1
GHR 3x10 w/ 25#
Reverse hyper w/ short strap 3x10/ 420, 510, 600
45* lat pulldowns 3x15/ 155, 175, 185
Neck work 2x20 (sides)
Wood choppers 3x12 per side
OK, ok, ok, I can't count. I admit it. I always said so and haven't tried to hide it. My best friend is a calculator. I count on my fingers and toes. I try to stick to singles or three reps max because of my mathmatical ineptitude. I had an abacus as a child. I confess. But, I always warn clients, training partners, everyone, that I can't count and therefore I cannot be held "accountable" for missing a rep or two (or three. Or four. Or...you get the picture). Other than that I have an "idea" of what's going on.
T2 pulled 365x1. Pretty effortlessly too. He's almost two weeks out from his meet and things look good. Now, remember the cardinal rule; 'you can't get much stronger in the last 10 days before a meet but you can get a lot weaker.'
Train smart,
Ed T.
W/M4 and T2
Warmup
Deadlift work up to 350x5, 405x3, 450x1
GHR 3x10 w/ 25#
Reverse hyper w/ short strap 3x10/ 420, 510, 600
45* lat pulldowns 3x15/ 155, 175, 185
Neck work 2x20 (sides)
Wood choppers 3x12 per side
OK, ok, ok, I can't count. I admit it. I always said so and haven't tried to hide it. My best friend is a calculator. I count on my fingers and toes. I try to stick to singles or three reps max because of my mathmatical ineptitude. I had an abacus as a child. I confess. But, I always warn clients, training partners, everyone, that I can't count and therefore I cannot be held "accountable" for missing a rep or two (or three. Or four. Or...you get the picture). Other than that I have an "idea" of what's going on.
T2 pulled 365x1. Pretty effortlessly too. He's almost two weeks out from his meet and things look good. Now, remember the cardinal rule; 'you can't get much stronger in the last 10 days before a meet but you can get a lot weaker.'
Train smart,
Ed T.
DE Upper
For Sunday 1/31/10
The usual suspects were present.
Warmup
Benchpress to pins load bar w/ 2 sets of chains per side work up to 155x3 x3, 165x3, 175 x3 x2 sets then 205x1, 225x1, 245x1 (used 3 grips)
Blast strap (suspended) pushups 2x30, 25 feet up
Skull crushers 4x5 or 6/ 90, 110, 130, 150 S/S with Light pushdowns (V-bar) 3x15+
CSR 4x8/ 135, 160, 170, 190
One arm side raises 2x15/ 30
Hammer curls 2x15/ 45
The crew finished up with ab work while I went to train a client. I am a slacker.
I had an interesting converstaion this weekend at a cookout. I was eating seated next to the friend of a friend and we started talking about occupations which led to a discussion about training which led to a discussion about the differences/ similarities between training in a "gym" and training in a "prison". "EY" apparently had done hard time awhile back and said until he was transferred from the kitchen to the recreation unit his benchpress didn't go up. The takeaway from that, I think, was EY didn't make many gains until he started training with a group of guys who pushed him. I am still pondering that discussion...
Friday I box squatted for 10 sets of 2 w/ chains and that was about it.
Stay strong,
Ed T.
The usual suspects were present.
Warmup
Benchpress to pins load bar w/ 2 sets of chains per side work up to 155x3 x3, 165x3, 175 x3 x2 sets then 205x1, 225x1, 245x1 (used 3 grips)
Blast strap (suspended) pushups 2x30, 25 feet up
Skull crushers 4x5 or 6/ 90, 110, 130, 150 S/S with Light pushdowns (V-bar) 3x15+
CSR 4x8/ 135, 160, 170, 190
One arm side raises 2x15/ 30
Hammer curls 2x15/ 45
The crew finished up with ab work while I went to train a client. I am a slacker.
I had an interesting converstaion this weekend at a cookout. I was eating seated next to the friend of a friend and we started talking about occupations which led to a discussion about training which led to a discussion about the differences/ similarities between training in a "gym" and training in a "prison". "EY" apparently had done hard time awhile back and said until he was transferred from the kitchen to the recreation unit his benchpress didn't go up. The takeaway from that, I think, was EY didn't make many gains until he started training with a group of guys who pushed him. I am still pondering that discussion...
Friday I box squatted for 10 sets of 2 w/ chains and that was about it.
Stay strong,
Ed T.
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