Max effort bench workout with the gang at Golds in Sandy

Heavy bench workout with Stump, Kyle, Parker, and Jeff. Manny and others were there as well.  After warming up with the bar, the benching went as follows

135x10

135x10

225x5

225x5

275x3

275x3

295x1

We then went on to do board presses, 4 boards

295x4

315x3

315x3

315x3

On some of these, Kyle had to get the bar moving off the boards and then I was fine.  I think 4 boards is exactly at my sticking point ( based on this and how the 295 went without any boards ).  I'm still getting used to boards, ie changing from up to down that high up.  It seems like it shouldn't matter, but my brain says otherwise.

I then did some close grip presses with 135 and green bands with Moosie, Parker and Jeff.  LOL, they were pretty hard but I can see how it's going to make locking out heavy weight a lot easier.

I got in a few sets of shoulder presses on the smith machine with 185 ( i think my relatively weak shoulders is what's holding my bench back ).   And then a couple tricep exercises.

Overall a really good workout.  295 on the bench was a LOT easier than last time I tried it, maybe 3 weeks ago.  I really think adding the dynamic effort bench days is starting to make a difference.

We finished with some trikke riding in the parking lot.  It's been so long since I've been on mine, I kind of forgot how much fun they are.  I've got to start taking mine out more often, if nothing else it will get me ready for ski season.

Squat workout with Stumps help

Tonight I did squats and Stump helped with the form.  Basically I need to go wider with my feet, and make sure I start by going back with my butt instead of going down.  It felt pretty strange, but by the end of the workout I was already feeling more comfortable with the changes.  Oh yeah, my shoes suck for squatting, which I knew but didn't realize how much they sucked until I did a few sets barefoot.  I felt much more stable barefoot.  I think I was close to parallel on a few, and I'm sure as my hips loosen up a bit, I'll get there.  Hopefully my hips aren't too sore tomorrow.  Thanks Stump I really appreciate the advice and support.

DE bench workout at Golds on 7th in Sandy

Warmed up a few sets of bench with just the bar, then went right into my dynamic effort bench workout

10 sets with 135 plus mini bands, 3 quick reps.  I'm not sure how much the bands add at the top, but I'm guessing about 40 pounds.  This time I watched the clock and rested exactly 50 seconds between sets ( previously I think I was doing the sets too quick ).

5 sets of over the head shoulder presses on the smith machine, weight is without what the smith machine subtracts

135x8

135x8

185x7

185x6

135x8

On to a couple tricep assistant work, press down, over the head tricep presses.

The bands give me a huge pump, I'm not sure if that's good or not.  This was the first time I did any over head presses since I hurt my shoulder back in March or so.  It felt fine, and I didn't go behind the head, I think this is what got me into trouble before.

DE squat workout in AF

Today I did dynamic effort box squats at golds in American Fork.   The squatting went as follows ( all reps were done as fast as possible out of the hole without breaking form ):

2 sets of 3 with just the bar, to get the "box" ( ie bench) in the right spot

135x3 

135x3

185x3 

205x3 

205x3 

225x3 

225x3

225x3

I though I'd give my new bands a try so I put on the mini's, around a pin toward the bottom of the rack. Then I did the following

bar onlyx3

135x3

185x3

185x3

205x3

205x3

Overall, the squats felt really good and strong, especially out of the hole, which is something I haven't really felt before.  I really like my new lever belt with squats.  I feel like I can really push my abs against the belt which really helps at the bottom of the squat.  The bands felt natural, unlike the first time benching with them.  I wanted to try a few deads with the bands, but I couldn't find a good way to do it with the rack they have there.  I tried a few different configurations but nothing seemed to work.  Probably best since I basically did a ME deads workout on Saturday at the meet.

After that I did a few sets of leg curl machine, heavy weight ( basically the entire stack ).

The cool thing about today was, when I was setting up the rack to do box squats, this guys says "excuse me, are you a powerlifter?"  I said yeah, and he said something like because I see your westside barbell shirt and that's the best powerlifting gym around.  I said I know.  He asked if I did their program and I said yup.  He introduced himself and we talked for a few minutes.  I briefly mentioned something about having my first competition last weekend.  He said it was nice to meet me, we shook hands and I started my workout.  Very cool ( before starting my powerlifting workouts, nobody at the gym would have ever said hi ).

Push Pull meet August 23rd

I competed in my first powerlifting meet last Saturday.  It was an AAPF Push Pull meet up in Brigham City.  Compared to my previous taekwondo tournaments, it was amazingly well organized.  Jon and his team did a great job.

Wow, what fun.  I benched 130 kilos and deadlifted 185 kilos.  I felt like I could have done more on both, but it was probably good to not try to push it too hard my first meet and keep everything positive.  But, thats the most I've deadlifted since I started doing them a few months ago.  I think once I iron out some issues with my form, I'll be pulling 100 pounds more pretty soon, and hopefully even more than that in a few months.

Stump, Kyle (Mossie), Jeff and Parker were all at the meet too.  It was Parkers first time benching in a shirt at a meet.  I have no idea what this is like, but apparently it takes some work to get it right.  Stump benched 160 kilos, and I believe Jeff benched 175 kilos.  Moosie benched 220 kilos and came really close on his attempt at what I believe was 227.5 kilos.  Moosie is truely an inspiration, very impressive lifting by the big guy.  Actually, everybody was inspiring.  I had a great time and look forward to the next one.   ( It was nice to compete at something with people my own age, unlike my last taekwondo tournament. )

Here's a video of my deadlift opener...

Light workout 3 days out

Well, on the advice of a few people on some powerlifting forums, I did a light workout today, 3 days out from the meet.  

Bench

2 sets bar only, 8 reps.  Then several singles with just the bar focusing on form technique.   I think I'm getting better leg drive better now, and it feels more natural pulling my shoulders back and tightening my upper back.

8 sets of 135 for 3 quick reps.

Deads

4 sets of 135 x 2

Since I hadn't deadlifted since I got my new lever belt, I felt that I had to do a few with some more weight.

2 sets of 225 x 1

2 sets of 315 x 1

The new belt difinitely feels different than my old belt.  I'm glad I decided to do a few with a little more weight.  I'm pretty sure that 405 will be no problem at the meet and wouldn't be surprised if I can do 455.  I also played around with deadlifting barefoot.  I'm sure my shoes aren't the best for deadlifting, they have a thick squishy sole.  If nothing else, they're adding a inch to the pull.  I don't know if I can pull barefoot in the meet or not though.  Probably wont matter too much.

2 sets hamstring machine

2 sets of lat pulldowns ( in front )

2 sets of tricep extensions

I hope I didn't do too much before the meet

Bench workout in American fork

Lifted in American Fork with Stump, Kyle, Parker, Jeff, Manny.  Kind of a different workout since it's a week out from the meet.  Stump had bands and I was curious about trying them after watching the westside DVD's so after warming up with just the bar I did:

bar with mini bands x 3 ( felt really straing )

bar with mini bands x 4 ( ok a little better )

bar with mini bands x 5 ( ok I get it now )

135 with mini bands x 4

135 with mini bands x 5

135 with mini bands x 5  the Stump said stop with the bands

I can see the bands really helping to gain explosive-ness, and mixing it up a little.  

135 x 5 ( felt really weird after the bands )

225 x 5

225 x 2

225 x 1 ( I think my form/technique is getting better )

275 x 1 ( Stump giving commands which I completely spaced, lol )

275 x 1 ( Got the command right this time )

Finished, shoulder still felt good, time to stop.

275 felt good and solid.  After talking to the group, I think I'll open with about 265-ish and *hopefully* go up to 295 or so at the meet.   I'm guessing I'll open with 365 for deads, I still don't know what my max is on deads, the meet should be fun.

DE squats and some deadlift work

Warmed up with just the bar

10 sets 185x2 box squats. They felt good, definately below parallel for me. I'd like to try some bands with these.

6 sets 185x2 no box. Tried to go low ( ie parallel for me is low, LOL ) and be explosive out of the hole.

I feel like my hip/knee flexibility is coming along pretty good. squats continue to slowly get lower.

Rack pulls just below the knee, worked on driving hips forward
135x6
225x5
315x4
315x4
315x4

Light deads from the floor, worked on form/driving the hips forward when bar passes knee
135x5 (crap! scrapped my shin on the first one, URG )
225x5
225x5
225x5

Dumbell rows
100x7
110x7
120x7
110x5 ( tired... )

2 sets on leg curl machine

Time for lunch :)

Light bench work

I benched with Stump today.  I kept the weight light and worked a lot on form/technique, specifically driving with my heals, arching, keeping my back tight, and elbows tucked.  Did about 7 sets of 135x12-15 ( I guess I need to bring my log with me into the gym ).  Then stump showed my some shoulder dumbbell exercises ( similar to what they do on the westside DVD ).  Then I did a little tricep work.  Over all it was a good workout.

I don't know if it was a mistake or not, but I also did Taekwondo this evening.  I did about 3 sets of forms and then some mild kicking practice.  I'm trying to limit my taekwondo work until the meet a week from saturday.  Tonight, I'm kind of feeling like I shouldn't have gone tonight.

Deadlifting today

I guess first I should post some background on me. I've been lifting weights for quite a few years. Back when I was in college ( 20 years ago ) I worked out with some powerlifting friends and worked squats/bench/deads. I never competed or anything back then, and eventually after I finished college my workouts changed to a more body builder type workout ( even though Im not a body builder, lol ). That was until a couple months ago. Since then, I've gone back to doing mostly squats/bench/deads

Anyway, until today I have been pretty much only working form on deads and sticking to light weight. Last workout, I had very knowledgeable guy watch my deadlift form ( still light weight ) and he made some suggestions. After a few warm up sets ( focusing on the suggestions he made ) I decided to up the weight a little, 315x6 no problem 

335x5 no problem 

355x4 no problem

365x3 no problem

385x2 felt awesome, actually *really* awesome. ( Man, dead lifts make you feel great, lol ) 

I was going to try 405, but at that point decided that I had done too much volume ( I guess I should have up the weight in bigger increments, well maybe no, this was after doing squats too ), so I stopped. But from how 385 felt I think eventually I'll be able to pull a lot more. I guess today wasn't a PR because 20 years ago Im sure I pulled more ( but don't actually remember the numbers anymore), so I guess it still kind of is PR ( but I suspect not for long ).