New Regimen - Lean Out

[zebulondragonslayer]

Well on my last pl trng cycle (coupled with the holidays) I gained roughly 30 lbs - mostly fat..... then had a pl cometition at tend of Feb......

Unfortunately I got bronchitis and an ear infection after that so I have not worked out in a couple of weeks..... am still on antibiotics...

However, now that I am better, I am ready to incorporate "all 3 legs of the fitness triad: diet, cardio, and strength trng."

This is what I am planning:
1) Eat clean - less saturated fats, less calories, many small meals containing protein each day, will include Marty's flattened whole wheat flour dipped, olive oil sauteed chicken, protein shakes, etc..... mostly I will cut some carbs out to get less calories.

2) Cardio - starting out with 20-45 minute walks at target heart rate at least 3 days a week (T,TH,Sa)and some heavy sled pulling for bursts of interval training once a week or so (Sun)....

3) Strength training (with the idea of developing my oly wl technique and get squat and dl numbers up there for next pl meet) --- Will do this rtn 3 days a week (MWF) for 12 workouts and then switch to 2 workouts (splits) alternated getting more sophisticated and heavier each month)

warmups: dislocates, ab wheel 1x30, (adding in Marty's sugg of decline situps supersetted with romanian dls for 4 sets)

Hang Power Cleans (5x5)
Hand Power Snatches (5x5)
Clean Grip DLs and Shrugs (5x5)
Front Squats (5x5)
Overhead Squats (3x5)
Bench Press (3x10,8,6)

Then will do Heavy Back Squats once every 2 weeks on Sun alt or combined with Sled pulling (after squats) !!!


Marty, what do you think ? Any suggestions ?

Any comments anyone ???

[Marty]

Wow - killer - every conceivable angle covered - nothing really left to do other than pull the trigger - what do you think about posting a weekly training log update for the site - maybe we can set you up with your own column - seriously - can we give this some thought - once we have the format each week should be easy - maybe you can call me?

[zebulondragonslayer]

Hey Marty, Thanks, got some of that from a Jim Schmitz trng manual and of course your discussions. What about if I post my daily training log in this thread - like, date, Bodyweight, exercises (whether cardio or weights), sets, reps, weight used, etc.... I don't know about a column, per se, just a training log in a thread. What do you think ? We'll be able to see my progress and pitfalls and watch the prs come ! and the fat % fall !

[ftowles]

I am with you, gaining 30 pounds of boday fat, ZebulonDragonSlayer. More like 75 pounds for me. Your plan looks very agressive. I'll check back to see if you post a daily log and monitor your progress. In the interim, I'll work on another 75 pounds.

[paperboy]

Hey Marty, Thanks, got some of that from a Jim Schmitz trng manual and of course your discussions. What about if I post my daily training log in this thread - like, date, Bodyweight, exercises (whether cardio or weights), sets, reps, weight used, etc.... I don't know about a column, per se, just a training log in a thread. What do you think ? We'll be able to see my progress and pitfalls and watch the prs come ! and the fat % fall !

Perhaps if there is enough interest generated in the community, I can put up a forum specifically for training logs.

I think a training log is one of the most underrated aspects of a person's fitness regimen. I feel that a training log is a must if you want to achieve your goals in the most efficient manner.

For the time being, I'd love to see people post theirs anyway. If it helps you to keep a training log, I definitely encourage you to start a thread with your info!

I look forward to seeing yours!

[zebulondragonslayer]

Just coming back and getting back to the weight pile after a 3 week layoff (not counting meet 2/26). Been sick with bronchitis and an ear infection - the creepin' crud is going around. Finished anitbiotics yesterday. Work capacity is diminished significantly. Was exceedingly glad to get back lifting tonight. I thought I'd take a week or two just to re-acclimate myself the weights before I "pulled the trigger" on my new workout plan. I will intersperse weight workouts with cardio workouts every other day to rebuid my work capacity.

Warmup circuit (no rest between exercises):
dislocates w/ big red rubber band
ab wheel 1x30
SLDL 1x10x90
Decline crunches w/ 25 lb plate 1x25

Then,
Power Snatches
5x90 lbs
5x95
5x100
5x105
5x110

Power Cleans
3x5x110 lbs

Squats
10x135 (warmup), then

20x245 *** Dammit that was tough....the last 3 or 4 especially. BWT is 247 so I almost hit that on 1st 20 rep attempt. Did them all to proper depth.

Fun stuff ! Cardio tonght. Can't wait to bench tomorrow - thinking about heavy 8 reps sets for now....

The above took me 1 hour.

================================================== ========
"But the beauty of this sport is in its essence - breaking your own records, pushing the limits and challenging yourself."
- Arthur Chidlovski (on Oly Wl)

[Marty]

keep going john - I love the weekly updates - it gives folks insight into how real serious folks train...

[zebulondragonslayer]

Wed., 3/16/05

warmup circuit:
dislocates, wheel 1x30, side bends 15x75

Flat Barbell Bench Press
10x135
5x185
3x225
2x275
*Add chalk and belt
8x315
5x315
4x315

Press Behind Neck (Standing BB)
10x45
10x95
7x115
6x115

Upright Rows
10x95
8x105
6x110

Bent Over Lateral Raises
10x20
9x25

Hammer Curls/DB Shrugs (superset)
7x40/15x95
6x40/15x95

Dips (BWT)
1x15

Whew ! Took 1 hour. I can see how my work capacity has diminished. Felt good though to get back into it and I have set a baseline to measure my progress going forward.

[vinay]

Hello,

If this is your baseline, would love to see ur max :)

Whats your workout split like ? I see a lot of intersperced exercises for the same muscles. Or so it appears to a newcomer.

Another question, hopefully coach reads this:

If
chest and triceps,
back and biceps,
then
legs and shoulders ??

How does one split the workout into 3 days ? I do

chest back
arms shoulders
legs

Thanks,

[zebulondragonslayer]

Hey Vinay,

Well in this case I am not really doing an organized program yet, just trying to hit most muscle groups this week and next week before I begin my new program I mentioned at the top. Monday with the power snatches and cleans and squats was kind of a re-acclimatization to the weights again after my layoff. I then proceeded to hit ches, tris, bis, traps a little and shoulders on Wednesday. Friday this week I may do back - deadlifts, bent over or 1 arm rows, etc....

Within the next 2 weeks I plan to "pull the trigger" on the new 12 wk program I outlined.....

Thanks !

[zebulondragonslayer]

Oh, I forgot my Bodyweight tracking.....

2/26/05 BWT 254
3/07/05 BWT 250
3/14/05 BWT 249
3/17/05 BWT 248

going down slowly .......

[zebulondragonslayer]

Sunday, 3/20/05
BWT 248

Sunday Morning Squats
warmup ckt: dislocates w/band, ab wheel 1x30, back ext. 15x10lb med ball

Front Squats
10x110
5x135
3x185
*add chalk and belt
1x225
1x250 *PR (was 215)
Wrists are getting more flexible !

Overhead Squats
5x5x90 * last 2 sets were perfect, hip flexibility coming

Squats
5x255
5x275
5x315
All deep and good form !

Leg Curls
2x10x70
1x6x70

Cardio TM
20 min walk incline 2% (hit calves) 3.2-3.6 mph
(will incorporate HRT monitor soon)

Whey protein shake w/oj, banana, froz. black cherries, froz. blueberries !!!

[zebulondragonslayer]

My legs have been fried since the squats on Sunday so I took a couple days off. I expect to start the new routine next week. Did cardio tonight finally and although I dreaded it at first because I haven't done a lot of cardio lately, I knew I had a strong endorphin response so I pushed on past the 30 minute walk to a 45 minute one and am plumb jubilant now ! I am actually looking forward to tomorrow night to do it again !

Wed., 3/23/05
BWT 248

Cardio TM ( I have a Trimline HR370 treadmill in my home gym)
46 minutes; 2.87 miles; 525 calories
walked at 3.6-4.0 mph
avg heart rate was 135-144 (75-80% of my std max of 176 (220-44))
did a couple of jogs at 4.5 mph to spike the hrt rate up to 152

A short term goal will be to do the whole 3 miles in 45 minutes rather than 2.87 in 46 ! ..... and go from there......

[zebulondragonslayer]

Sat., 3/26/05

Drove down to Kill Devil Hills (3 1/2 hrs) yesterday to train at OBX Weightlifting with Gene Flynn and his students today. It was good stuff ! I learned a lot and did my first full squat snatch today and full squat clean ! (light weight, however).

warmups: dislocates, Overhead squat w/ bar, light stretching

Overhead Sq
5x20 Kg
2x5x40 Kg
2x5x45 Kg

Dead hang Sq Snatch
5x45 Kg
2x5x30 Kg
5x35 Kg

Snatch DL & Shrug
5x50 Kg
5x60 Kg

Snatch (Full Sq)
3x30 Kg
3x35 Kg
3x40 Kg *** Pr for this

Power Clean (complex)
3x50 Kg

Squat Cleans
3x2x60 Kg * Pr for this

Split Jerks
2x3x40 Kg

Then a few push presses and military presses before I headed back to the west.

Those kids were amazing. I saw one that might have been 12 and was about 1/4 my bodyweight cleaning more than me and at least twice his bodyweight !!! Gene has done a fine job training those kids !

[zebulondragonslayer]

Easter Sunday 3/27/05

a.m. Cardio TM (walking)
3 miles; 48 mins.; 580 cals
Speed avg 3.8
Heart Rate 134-145 (70-80%)

Felt good !

[vinay]

Hi,

I was wondering if there was a better format for you to present your progress. I think this forum supports HTML, so, maybe tables ?

Paperboy, any ideas ?

[zebulondragonslayer]

Hey Vinay,

Actually I prefer this format. I do not like tables. This way I can add commentary that may help me later.....

Thanks, Zeb

[zebulondragonslayer]

Mon., 3/28/05

warmups: dislocates, ab wheel 1x30, overhead squat w/sand filled pvc

Overhead Squats
5x20kg
5x40kg
5x45kg
2x5x50kg

Snatch Dl and Shrug
5x50kg
2x5x60kg

Snatch
3x3x40kg
3x3x45kg
*had to walk forward rising on a couple but most were good

Superset
Bent Over Lateral Raises 10x30lbs
db curls 10x30lbs
lateral raises 10x20lbs
decline crunches 20x25lbs on chest
back extensions 20x10lb med. ball

That took 1 hour. Will do cleans w/front squats later this wk and will also bench and hvy back sq.....

[zebulondragonslayer]

Tues., 3/29/05

p.m. Cardio TM (walking)
3.22 miles; 50 mins.; 620 cals
Speed avg 4.0
Heart Rate 144-158 (82-90% roughly) peaked at 164 a couple times with jogging spurts up to 5.5 mph

Kick started the cardio a little today !

[zebulondragonslayer]

Wed., 3/30/05

BWT 246

[zebulondragonslayer]

Wed. 3/30/05
warmups: dislocates, ab wheel 1x30

Front Squats
5x135 lbs
5x160
5x185
5x205
2x225

Clean DL and Pwr Shrug
5x135 lbs
5x185
5x205

Clean and Jerks (full sq cl and split jerk)
3x50 Kg (around 110 lbs)
3x55 (121)
3x60 (132)
3x65 (143)
3x70 (154) *PR

Took 1 hour.....

Wrists are getting more used to holding the bar on the front squats and the C & Js. Must make sure I do these often to continue stretching and strengthening the wrists.

My best Snatch so far is 45 Kg and C&J is 70 Kg (my prs for those lifts)....
These are going to go up (with my Front Squat (255 lbs) and Overhead SQ) and my weight is going to drop !

I will try to just maintain my other lift PRs at the same time - Raw Bench (400 touch and go - 380 competition), Raw Squat (425 at home - 385 in pl competition), Raw Deadlift (440 in pl competition)..... I may lose a little on my bench as I lose weight but expect my squat and dl to go up due to all the leg and back work with the o-lifts and olift assistance.....

[zebulondragonslayer]

Thu., 3/31 & Fri., 4/1

Am taking these 2 days, yesterday and today, off to rest. I always like to get 2 days off per week (at least) for rest and recovery. I will be fresh for heavy bench pressing on Sat morn. and heavy Sunday morning back squats if I don't do them before then.

[vinay]

Hi,

How are your 3 lifts so close to each other ?

[zebulondragonslayer]

Hey Vinay,

Good question. They shouldn't be really. My squat and deadlift should be much higher. I focussed on the bench press when I first started lifting and only seriously started adding weight to the squats and dls about a year ago.

I think I started heavy squats and dls last June (2004). My first pl competition was a bench only (Feb 2004). Marty walked me thru it (diet, makeing weight, warmups, opener, 2nd attempts, etc.) over the phone. Cool huh ? I hit 350 raw (& paused) that day at 216 lbs (220 class) in the masters div. (40-44). Then, I met Marty in Richmond for a meet in May, just watching/learning, etc., since I did not lift myself. I started training squats and deadlifts after that and trained to compete in all 3 lifts after that point. The next meet I did was when I met Marty again in Richmond (AAU) on Oct 31, 2004. I did a 380 squat, 358 bench press and 424 deadlift then. My 3rd meet (2nd full) was a month or so ago (Feb 26, 2005) in NC (AAU). I gained wt up to 254 (275 class) and lifted raw as always and in the msaters div (40-44). I hit 385 squat, 380 bench press (for a state NC AAU BP record for my age and weight) and a 440 deadlift.

Obviously I need more and heavier squat work. I'd like to get it up to 450 and my dl up to 500 this year. Next pl meet I will train for is around Oct 14 in Richmond. I will start training specifically for that in July. Right now I am leaning out back to 220 and learning/training/developing technique on the olympic style weightlifting lifts - the snatch and the clean and jerk. I think that complements my lean out work. In July, those lifts will still be done but will become secondary to the hvy back squat, bench press and pl style deadlift. I'll do a 12 wk + periodized progressive overload powerlifting cycle to peak for the meet. (I guess that's what ya call it.)

[Marty]

eevrything appears ontrack - is the bodyweight still headed down? Make sure you don't lose too quickly as that will impact your strength curve - how is the clean and snatch technique going? Are you doing those snatch-grip overhead squats we disscussed? Looking forward to seeing you in a few weeks....

[zebulondragonslayer]

Sat., 4/2/05
warmups: dislocates, ab wheel 1x30

Flat Barbell Bench Press
10x135
5x185
3x225
2x275
*add chalk and belt
2x8x300
1x7x300
4x5x300

(Work set volume = 12,900 lbs)
This should enable me to hit all 3x8x300 next time - benching again within 7-10 days.

Bent Over Lateral Raises (rear delts)
2x10x30
1x6x30

Took 1 hr 10 mins. due to lots of resting between the hvy bench sets - typically 5 minute rests today.

Hey Marty, Yes, the bwt is still going down (but slowly). Am at 246 now. And the snatch and c&j technique is going good for an olift beginner. I am only at 45 kg on the snatch and 70 Kg on the C&J but form is improving. I will add wt slowly on these. Also am doing the overhead squats but only really pause on my warmup and lighter worksets - am up to a max of 2x5x50 kg on those - I can pause 40 kg easy. Yes, it'll be good. We should go out for a purposely primitive feast !

[zebulondragonslayer]

Sun., 4/3/05
am Cardio TM (lt walking)
2.7mi.; 45 mins; 452 cals
Hrt Rt avg range 128-132 bpm
Avg speed 3.2-3.8 mph

Felt good ! Legs were tight but now are loosened. Twas a great tension relief session.

[Anonymous]

Mon., 4/4/05
warmup: dislocates, ab wheel 1x30

Squats
10x135
5x185
5x225

5x275
5x315
*Add Belt
5x335
3x355

These were all to a bungee chord I have pulled across the bottom of my rack - 15 inches up is below parallel for me. Doing some depth drilling.

That's it. Am oncall tonight and was paged twice during workout. Gotta cut this one short...... snatches and overhead squats later this week and another day will be cleans and front squats.....amongst the cardio....

[zebulondragonslayer]

BWT 245 !!

[zebulondragonslayer]

Should've done cardio last night but opted instead to go out to a blueberry farm and get some plants..... planted a hedge of 5 for the future !

Will till the garden later this week and begin planting some purposefully primitive veggies next week: tomatoes, squash, cucumbers, a variety of peppers, etc....

[zebulondragonslayer]

Wed., 4/6/05
Cardio TM (walk/jog)
2.2mi.; 35 mins.; 420 cals
Hrt Rate Avg 138-148 bpm (78-85% roughly)
Avg Speed 3.7-4.0 mph

[zebulondragonslayer]

Sat., 4/9/05

Sled pulling 2x200 ft x125 lbs
Yard cardio (1.82 acre field) -- did some push mowing, mainly rode


Sun., 4/10/05

Tilled the garden - that tiller fried my tris and got the old heart rate up.....



Mon., 4/11/05
warmups: dislocates, wheel 1x30, overhead sq w/pvc

Overhead Squats
5x20kg (44 lbs)
5x40kg (88 lbs)
5x50kg (110 lbs)
2x60kg (132 lbs)

Snatch Dl & Pwr Shrug
5x60kg (132 lbs)
5x70kg (154 lbs)
5x80kg (176 lbs)

Snatches (full sq)
10x2x40kg (88 lbs)

I did a lot better on the last few sets of 2 than I did on the 1st 2 -- 20 snatches altogether..... trying to get better form, not go heavy yet. They seem easier if done correctly.

[zebulondragonslayer]

Tues., 4/12/05
BWT 245

Cardio TM
3.15 mi.; 50 mins.; 615 cals
speed avg 3.8
hrt rate 134-138

[Usarchafin]

Awesome!!!!
And might I add, I can definitely SEE the progress you have made by changing the eating habits.
Keep it up!

[zebulondragonslayer]

Thanks Liz !

BWT today 242 - slowly coming on down....

Hvy Squats tonight when I get back from the dentist..... I dread the dentist but am looking forward to the squats !

[zebulondragonslayer]

Wed., 4/13/05
BWT 242

Squats
10x135
5x185
5x225
5x275
5x315
*Add belt and set up bungee chord at 15 inches from floor to squat to.
5x335 *Good ones - touched the bungee
4x355 *Good ones - touched the bungee -- one more rep than last time with this weight.....slow progress but am drilling depth.....

Leg Curls
10x70
8x70
4x65

That's it !

[zebulondragonslayer]

Thurs., 4/14/05
warmups: dislocates, ab wheel 1x30

Flat Barbell Bench Press
10x135
5x185
3x225
1x275
*Add belt and chalk
2x8x300
1x7x300
1x3x315

Still didn't hit the 3x8x300 I wanted to hit but it has been 12 days since I benched. Got the same wts for the 1st 3 work sets...... The lo-carbing is surely a factor as well. I think I may add weight next time and go for 5's...... but will definitely bench sooner than 12 days - that's too long....

Bent Over Lateral Raises (for rear delts)
3x8x35

Hammer Curls
10x35
2x5x35

[vinay]

Hi,

Does belt help in bench pressing? Or is it like a safety thing for the arch? I dont use belt for any exercise. I think Coach mentioned he will be talking about gloves as well. Anyways, id give anything to get your 315x3 !!

[zebulondragonslayer]

Hi Vinay,

I think it is probably more psychological than anything to wear the belt while benching, although it is a support for pushing against with the abs. In AAU powerlifting when you lift RAW, you are allowed to wear a belt but not a shirt or wrist wraps or anything else other than a singlet, so I have gotten used to wearing it with my heaviest sets.....

On the squats, I do not put on a belt until I am past 315 lbs so I can strengthen the abs more and not always use the belt as a crutch. When I get heavier, however, for now, I use the belt to protect the spinal column.

With hard work and a primitive plan, you will get to 315 one day I am sure !
What is your top bench right now ?

Thanks !

[vinay]

Hi,

What do u mean by 'not a shirt' ? It just paints a funny pic :) My max bench is 165x8 or something like that. Thats less than half of what I deadlift. Someday will hit a double bwt.

[Tom]

Vinay,

Bench shirts are special shirts that help you bench more weight. Each powerlifting organization has its own rules about whether you're allowed to use them, what kind are legal, etc. There are similar suits that help you squat more.

I don't compete, but I've always found the whole "shirts and squat suits" thing to be a little weird.

Tom

[ms_irreverent]

To this observer, it sounds very weird. What advantage can a shirt provide? Some sort of compression?

[Tom]

Ms_i,

It acts like a spring. It stores up tension as the weight goes down, and makes it easier to get the weight up. In some federations, a lot of people miss their lifts because they can't pull the bar down to touch their chest against the tension of the suit.

[zebulondragonslayer]

Hey Vinay,

Well that is not bad. If you take a look at this link - a 1rm bench chart - you will see that by being able to bench 165x8, your 1rm (one rep max) is estimated to be 205.

http://www.musclenet.com/1repmaxcalculator.htm

Yes, in powerlifting, some federations allow bench shirts, squat suits and deadlift suits..... they are extremely tight and allow heavier weights.... they are called assisted or equipped divisions. I lift raw myself, where this special gear is not allowed. Tom is exactly right.

[zebulondragonslayer]

Fri., 4/15/05
Cardio TM
36 mins.; 2.25 mi.; 430 cals
hrt rate avg 128
speed 3.8 and less

[Lobo]

Hi zebulondragonslayer,

Could you post a tutorial on what overhead squats are?

Are these squats with the BB extended above your head? What is the
advantage to this? It looks like more specific training for the Olympic
lifts, but how would it benefit the avg. lifter like me ? Do you clean the
weight from the floor to overhead or do you start with the weight on
pins up high?

Thanks

[Tom]

To save zeb some typing, here's a really good article on overhead squats, how and why:

http://danjohn.org/overhead.html

From an olympic lifting perspective, they're an assistance exercise for the snatch. But they're a heck of an exercise in themselves. If you choose to try them, start with an empty bar. Better, start with a broomstick.

[zebulondragonslayer]

That's right Tom !

I started with a broomstick and then went to a 5 foot piece of pvc that I filled with sand and capped the ends, then the bar (45 lbs) and am up to 60kg now for 3 reps I think (that'd be 132 lbs).......

[zebulondragonslayer]

Mon., 4/18/05
warmups: dislocates w/ pvc pipe, ab wheel 1x30

Squats
10x135
5x185
3x225
2x275
1x315
* All of the above warmup sets were done to rock-bottom olympic style.
* Add belt and set up bungee chord at 15 inches from floor
5x335
5x365
1x385
* All these reps were to the bungee ! Good depth !

Leg curls
10x60
10x65
7x65

Decline Crunches
1x25x25 lb wt on chest

Back Extensions
1x15x25 lb held

[zebulondragonslayer]

Tues., 4/19/05
warmups: dislocates w/ pvc

Flat Barbell Bench Press
10x135
5x185
3x225
2x275
*Add belt and chalk
7x315
6x315
2x3x315
2x315

vol= 6615 lbs

This was terrible. I expected more. I think the no-carbs plus having squatted heavy yesterday has depleted my energy levels (glycogen stores). A 10 hour sleep last night, no squatting yesterday and a hearty (& foolish) trip to the chinese buffet would have made all the difference in the world. Ha !

Incline DB Bench PRess
10x70
7x80
3x95

Lateral Raises
10x15
10x20
6x25

Bent Over Lateral Raises
8x30
6x30

Dips
1x15

[Tom]

You might look into something called the Targeted Ketogenic Diet (often abbreviated TKD). It's basically a plain old low-carb diet, but you take in 25-50 grams of simple carbs about an hour before your workout (glucose is best -- Smartees are what I used to use when I did this). The theory is that the glucose will be soaked up by your glycogen-deprived muscles and get burned up during the course of the workout. Subjectively, it definitely helped my workouts.

Or you might just bump up your carb intake a little. For whatever reason, this time around I'm not suffering the same "flat" feeling that I used to have the last time I did a low-carb diet. I think it's because I'm getting more carbs in. Not a lot more; maybe 50 grams a day or so.

Tom

PS I wish my good bench session looked like your bad ones. :D

[zebulondragonslayer]

Thanks Tom !
I have never heard of smartees ???

What about if I eat a tablespoon or 2 of honey before the workout ? Think that would do it ? I read that Franco used to eat fruit, grapes specifically, before his workouts, but that is fructose I think....... Not sure about honey....

[Tom]

I know that glucose is optimal. I'm really not too hip on the biochemistry of it all.

I have read a couple things that say that fructose (honey is mostly fructose, I think) tends to not work so well for targeted ketogenic dieting, because the glycogen from it tends to remain in the liver. Lyle McDonald, the ketogenic diet guru, recommends glucose or sucrose.

Here's an article by Lyle that goes into more detail than I can follow. :lol:

http://www.mesomorphosis.com/articles/mcdonald/carb-up-and-ketogenic-diet.htm

(Note that the carb-up strategy he's talking about here is for the "cyclical ketogenic diet", which is basically no carbs during the week and a big carb up over the weekend. Mauro DiPasquale's anabolic diet and the BodyOpus diet are based on this approach. But the basic idea is pretty similar -- load the muscles with glycogen without creating a lot of body fat).

[ms_irreverent]

Thanks Tom !
I have never heard of smartees ???

What about if I eat a tablespoon or 2 of honey before the workout ? Think that would do it ? I read that Franco used to eat fruit, grapes specifically, before his workouts, but that is fructose I think....... Not sure about honey.... You don't know Smarties? Your childhood Halloweens must have been very deprived. Little sugar tablets not much bigger than an aspirin, in fake fruit flavors. I love 'em.

Looky here. (http://images.google.com/imgres?imgurl=http://www.resultsinc.com/images/popup/ad_CandySmartees.jpg&imgrefurl=http://www.resultsinc.com/adCandy_smarties.html&h=221&w=275&sz=8&tbnid=F8J3oK8Aiq4J:&tbnh=87&tbnw=108&start=1&prev=/images%3Fq%3Dsmartees%2Bcandy%26hl%3Den%26lr%3D%26 client%3Dfirefox-a%26rls%3Dorg.mozilla:en-US:official%26sa%3DN)

[zebulondragonslayer]

Oh ok, I think I know what you mean now.

I wasn't thinking of candy...... Ha !

Thanks Ms_I....

[Tom]

Yep, that's what I was talking about. Apparently, they're pure glucose.

I just ran across this: it's a list (intended for diabetics) of sources of glucose.

http://www.diabetes123.com/d_06_500.htm

[paperboy]

At the request of zebulondragonslayer, this thread is now locked.

[paperboy]

Thread unlocked to continue logging progress.

[Marty]

Olympic lifting and burning off 589 calories in cardio - you be rolling!

[zebulondragonslayer]

Sat., 4/23/05 *** Drove 3 hrs at 5:45 am to work out at OBX Weightlifting Club at Kill Devil Hills, NC

warmups: dislocates, Overhead Squat w/ bar

Ovhd Sq
2x5x40kg (88 lbs)
5x45 (99 lbs)

Snatch (Full Sq)
3x2x40 kg (88 lbs)
2x42.5 kg (93 lbs)
2x45 kg (99 lbs)
1x50 kg (110 lbs) ** PR (was 45 kg)
1x55 kg (121 lbs) X miss
1x55 kg (121 lbs) X miss
1x60 kg (132 lbs) X miss
1x55 kg (121 lbs) ** PR
1x60 kg (132 lbs) ** PR

On the 3 I missed the pulls were strong but the catch was bad. I was going under too early. Finally got the last 2 ending with a 33 lb pr on my snatch !!!

Clean and Jerk (Full Sq)
2x60 kg (132 lbs)
1x70 kg (154 lbs)
1x80 kg (176 lbs) ** PR (was 70 kg)
1x85 kg (187 lbs) X miss
1x90 kg (198 lbs) ** PR

Barely missed that 85 kg so I went up and hit the 90 !!!
Ended up with a 44 lbs pr on the C&J !!!

Had 2 coaches and a bunch of lifters watching me and yelling out pointers and stuff and it makes all the difference in the world. 2 fine PRs for me this weekend !

Then, the NC State OL meet was held Sunday. I volunteered to help out so we set up the platfrom and moved all the weights and bars for the comp and for warmups on Sat night and I ran the cards with the lifting order and 2nd and 3rd attempts, etc. at the meet. It was great ! First one I have ever been to - ol meet that is.

I will write this up in more detail later !

[zebulondragonslayer]

Mon., 4/25/05
warmups: ab wheel 1x30, dislocates w/ pvc

Squats (Light today)
*all sets till the belt hams to calves
10x135
5x185
3x225
2x275
2x1x315
* add belt and set up bungee chord at 15 inches
5x345 * deep, to bungee
1x375 * deep, to bungee

Leg Curls
10x60
10x65
5x67 1/2

Back Extensions
3x10x25lbs plate held on chest

[JeffS]

You might be interested in a new product that Fred Hatfield is selling for adding resistance during back extensions.

It's a harness with two velcro straps which hang down and are attached to a short bar (EZ curl bar, for example).

You can see it at www.drsquat.com

I don't have one yet, but I plan to get one soon. About $30 shipped.

[zebulondragonslayer]

Thanks Jeff ! I may check that out.....
I want to start doing them with a barbell loaded on my traps -- like Alexeyev used to do....... but it may be a while before I can handle a lot of weight. I used to do them with a 10 lbs medicine ball and only recently started holding the 25 lbs plate. I have tried just a 45 lbs bar to before but not regularly. I think that may be my next step.

Thanks again, John

[JeffS]

It's tough to wrestle the bar onto your traps in that fashion, that's why Doc devised the harness. I've also done the medicine ball and plate holding thing.

Also, the holding the plate behind the head. Very uncomfortable, but I think the resistance is greater than with weight out in front.

Doc said he got up to 425 before his 1014 squat.

[zebulondragonslayer]

THanks Jeff !

How did Dr Sq do 425 ? Was he using his contraption or doing it with a barbell like Alexeyev ?

Thanks !

[JeffS]

His contraption. I re-read his site, 405 not 425.

As I understand it, Alexeev did his back extensions on a gymnastics pommel horse with his feet anchored in those horizontal wooden bars you sometimes see in dance studios or gymnastics gyms (I guess they use them for leg stretches).

With his power, he may have been able to just clean the weight and push press it overhead and onto his shoulders.

[zebulondragonslayer]

Thanks Jeff ! Yes, you are right about they way Vasily did them. I jsut finished Ivanov's book about him "The World's Strongest Man."

BWT today 243..... not bad (1 lbs gain) considering the hectic schedule and good eats over the weekend...... I am on schedule for now - low weight loss. I feel a lot better now than I did at 254 on Feb 26.

[JeffS]

John, it looks like you and I are on similar paths right now. I was 275 in mid-January and 248.2 this morning. You're right about feeling much better at the lighter bwt.

My intermediate goal is 230 by June 22nd, my 48th birthday. After that, sub-220 will be OK.

I give you a lot of credit for picking up olympic lifting and for lifting raw. I wouldn't mind benching raw (and have done so in competition) and deadlift raw since I've never found a suit that added anything to the deadlift and they tend to constrict the breathing. But, my raw squat is the absolute pits, I wear my Crain suit, straps down for all squats.

The June meet in Hagerstown - is that a raw meet or will they have an equipped division? Do you know which federation is putting it on? I looked for a listing in PL-USA yesterday but the most recent issue I have is January 2005 and there was no listing.

[zebulondragonslayer]

Hey Jeff,

We are lifting raw but I am not sure if they have an equipped div or not. The fellow putting it on sent me an email at home yesterday and I responded asking him to send me the entry form. I suspect I will have it when I get home today and I can surely forward it to you and let you know the details by tomorrow. I think it will be held June 25th. I am not sure of the federation yet either.... I was thinking it might be a 100% raw meet but now am not so sure..... We'll see and I'll get the info to ya.... It'd be great to meet you if you come and we do too !

Yes, it seems we do have a lot of similarities. I am 44 now soon to be 45 and jsut started lifting in 2002. Did my first Bench only 2/2004, first full meet 10/2004 and 2nd full meet on 2/2005 --- all RAW for me. Took the USAW Club Coach course on Dec/2004 to learn the o-lifts.... Just started doing the full squat snatches and full squat cleans in March/2005 and am up to a 60kg snatch and 90 kg c&j....... Plan to compete pl in June (maybe) and definitely a pl meet (AAU push/pull ) in richmond 10/2005 and my first oly meet may be May 21, 2005 or I may wait till around Jan or feb 2006 fot that......

LAst year I did all the comps at 220 but pigged out over the holidays and in a bulking phase and got up to 254 by taht feb 26, 2004 meet.... now am leaning out back to 220 (or less)..... 243 now as I said earlier today.....

Good Luck to Ya Jeff ! You are doing great !!! 275 to 248 is super !!!!

[JeffS]

in Richmond, those are Barbara Beasley's meets. I lifted in the October 04 meet also, 275 equipped. Also did the May 04 and May 03 VA State meets there. She runs a very well organized, fun and timely meet.

All three women who put on the meet are good people.

I had planned to do the state meet on April 24th but life interfered. If the June 25th meet is raw, maybe I'll still give it a shot or at least do a push/pull if that's an option or just do the best I can in the squat if not. The timing is good as that is the end of my current 10 week squat and deadlift cycles.

Hope to meet you as well. Good luck.

[zebulondragonslayer]

All Right... well, Marty and I were there too, lifting Raw at 220.
I took a look at your log and you are way ahead of me on the squats and dls. My best comp squat is 385, though I have hit 425 in the gym once and 405 a couple times... my best dl is 440 in comp, BP is 380 raw comp but hit 400 touch and go several times at home.......

I agree, Barbara adn Judy and those folks put on great meets ! I plan to continue doing those. I am planning on the Oct 15 push/pull and the Jan 2006 full meet.

[JeffS]

Don't forget, my squat is in single ply Crain suit. I don't think I could do 385 completely raw, no suit, no wraps.

I'm thinking of adding a downset, completely raw after my top workset for my squat workouts. Just in case.

I checked the 100% Raw website, they have a NC meet on June 25th and a Hagerstown meet on September 24th.

You've got me on bench, I've gone 340-350 in the past couple of years raw but have been dealing with a lot of shoulder issues and recently an injured elbow which is just now getting back up to speed.

[zebulondragonslayer]

Hye Jeff, that meet is an ADAU meet. The guy sent me the forms twice but they were in Greek. He may mail them to me now. I will let you know the details if you want them.


Thurs., 4/28/05
warmups: dislocates, ab wheel 1x30

*On the bench I am switching over to 5's for 6-8 wks. It's time. These work for me - er, uh, ah, or so they have in the past.....

Flat Barbell Bench Press
10x135
5x185
3x225
2x275
*Add Belt and Chalk
5x5x315 * Made all 25 reps
volume = 7875 lbs

Press Behind the Neck (Stdg w/clean grip)
10x40kg (88 lbs)
10x50kg (110 lbs)
7x60kg (132 lbs)

Bent Over Lateral Raises (rear delts)
3x10x35

Hammer Curls
2x8x35
5x35

Das it 4 2day.

[zebulondragonslayer]

Fri., Sat., & Sun were spent landscaping the yard - yard cardio..... loaded and unloaded 25+ bags mulch, dug 21 holes, planted 2 new hedges (ligustrums).

Tues., 5/3/05
BWT - 243 lbs (holding pattern)
warmups: dislocates, ovhd sq w/pvc

Front Squat (No Belt)
8x135
5x185
3x225
1x255
1x275 *** PR (Was 255)

Now that the wrists are looser the weight is coming on the front squats.

Clean and Jerks
1x40kg (88 lbs)
2x1x60kg (132 lbs)
1x70kg (154 lbs)
1x80kg (176 lbs)
0x80kg *Missed, quit here to go on to some DLs

Haven't done deads in a while. Am starting back with a top set of 6x325.

Deadlifts (already warmed up due to C&Js). Alternate grip, conventional pl style.

3x225
3x275
1x315
*Add Belt
6x325

These felt good. Am weaning off the belt. Only put it on for top set.

[zebulondragonslayer]

BWT 244, however, I have lost and inch in waist size. Am wearing a smaller waisted pant and had to pull the belt up a notch...... This is good !

[ms_irreverent]

:clap: :clap: :clap: Keep up the good work!

[zebulondragonslayer]

Thanks Ms_I !!!!

[zebulondragonslayer]

Thurs., 5/5/05
warmups: dislocates, ab wheel 1x30

Flat Barbell Bench Press
10x135
5x185
3x225
2x275
*Add belt and chalk
4x5x325
1x4x325

Dang, was so close on that last rep I hit the bottom of the cradle. Problem was right lockout; need some tri work !

Work set volume = 7800 lbs

Press Behind the Neck (Stdg, barbell)
10x95
10x115
6x135

Bent Over Lateral Raises
2x10x35

[Lobo]

Z-slayer,

Are you lifting twice a week or just posting your heavy work? Do you do
more assistance work the other days or rest?

[zebulondragonslayer]

Hey Lobo,

I am recording all my workouts. I do not follow a set template but rather lift when I feel recovered and aggressive - see the Progressive Resistance link for my article at the top of Marty's home page.

Some weeks I may workout 4 times and some 2 times - it varies.... I have never had an injury and am making pr's all the time so I am fine with what I am doing now.

I am really on a lean out but like benching heavy and squatting heavy. I am trying to have at least one bench day a week and either do deadlifts or heavy squats one day and I am also a beginner with the olifts so I am trying to include a day with Clean and Jerks (combined or separate) and snatches and overhead squats....

I should be doing more cardio but lately have been getting that in with spring house cleaning and gardening and yard work.......

My weight was 254 in Feb but is now at 242 and the goal is to get it to below 220 by July something and at the same time get better technique with the olifts and not lose my bench press and increase my squat and deadlift at the same time.... That is a lot to ask but that is what I am working on.... HA !

Thanks for asking..... I do not do much assistance work at all right now..... look back thru my log and you will see my varied workouts.....

[Lobo]

I am recording all my workouts. I do not follow a set template but rather lift when I feel recovered and aggressive - see the Progressive Resistance link for my article at the top of Marty's home page.



Very good. Is this the "zebulondragonslayer instinctive training principle" :)

It seems to be working. Your bench is going up and your front squat is really getting stronger as are your other lifts. Do feel you have a little more in the tank and are purposefully stopping to build gradually or is the last set/rep the last set/rep?

[zebulondragonslayer]

Hey Lobo,

Yea, I leave a little in the tank. Usually I am hungry and want to go eat. Ha ! With cutting carbs I was hitting the wall way early so I am eating more carbs again early in the day and immediately prior and after the workouts. Even with the addl energy I still don't go to failure except maybe once every month or so like when my bench volume went up over 12,000 lbs that one session (work sets). If I don't get sore or tight or feel liek I've been maiking enough progress, I will hit it extra hard but I do not do that every time because I think it could lead to injury possibly - going to failure every time you lift.

Yea, this is the zebulondragonslayer instinstictive training principle... Ha ! MArty calls it Primitive Intuitive Training !!!

[zebulondragonslayer]

Hey, where is your log Lobo ? Where are you at now in your training ? What are your goals ? Do you compete ? PL ? or OL ? You know there is nothing quite like a nice snatch. Do you olympic lift at all ? Fill us in.

[zebulondragonslayer]

Sat., 5/7/05
Coffee then cardio
TM
3.12 mi.; 50 mins.; 607 cals
Hrt Rt avg 135-140
spd avg 3.6-4.0

[zebulondragonslayer]

Sun., 5/8/05
warmups: dislocates, ovhd sq w/pvc

Overhead Squats (3 sec pause at bottom)
5x40kg (88 lbs)
2x5x45kg (99 lbs)
1x44kg (121 lbs) -- longer pause at bottom - 5 secs

Snatch (full sq)
2x0x40kg (88 lbs)
5x40gk (88 lbs)
2x0x50kg (110 lbs)
3x50kg (110 lbs)
3x0x60kg (132 lbs)

Snatch grip high pulls
3x5x60kg (132 lbs)

Snatch (full sq)
3x0x60kg (132 lbs)
3x0x60kg (132 lbs)
2x0x65kg (143 lbs)
3x0x60kg (132 lbs)
5x1x50kg (110 lbs)

Never made 60kg (132 lbs) today. I was real close on most of the attempts. I was bouncing all over the place today..... Finished up with 5 singles of 50kg (110 lbs) to hone the "good" groove so I did not end up the session with a miss !

I will hit that 60kg again very soon -- it is my pr -- I have done it before once.....

[Lobo]

Hey, where is your log Lobo ? Where are you at now in your training ? What are your goals ? Do you compete ? PL ? or OL ? You know there is nothing quite like a nice snatch. Do you olympic lift at all ? Fill us in.

Thanks for the interest. I just started a new 12wk macro cycle and should start a log. Especially now that I'm changing gears. I've been doing more of a bodybuilding workout for years now and that well probably dried up long ago. I had always thought of doing some type of BB competition, but the diet eluded me and I really don't have the size. I'm about 5'11" and at that height the guys are mostly heavy weights competing at 225# or so and ripped. I'm just shy of 200#'s now at about 10-12%bf.

I've thought about PL, but the bench would kill me. Shoulder problems restrict me to doing DBpresses. I think it was poor form early on and trying to be a hero. If I did PL could I just DL and squat at the competitions? The OL's have always fascinated me and after following your log have been inspired to start some of that training. I'm sure starting the day with a good snatch would be a fine way to begin. We'll see what transpires.

As for goals...I'm changing gears now and will focus more on whole body movements and start training for strength. I'm kind of throwing out most of what I thought I knew about lifing and trying to follow Marty's training advice to forge a new path. Gonna stick to proper eating and get the bf down in the single digits and stable. Don't want to yo-yo back and forth.

Ok, that's long enough. Sorry for taking up so much space in your thread.

[JeffS]

Some powerlifting organizations do conduct single lift meets but most that I've seen have been "national championship" type meets in that particular lift.

You can always enter either a push/pull meet (bench press/deadlift) or full meet and take a token bench press to stay in the meet while putting your effort into the squat and deadlift. That is assuming that you are able to bench at all with your shoulder situation.

If you decide to get into powerlifting competition you may find that the use of a bench shirt, while performance enhancing, also provides support and stability for the shoulder joint. Also, if your bench form is bodybuilding oriented, i.e. elbows out - 90 degree angle, a change to a powerlifting style where you draw your elbows in to your lats with shoulders drawn together and an arch in your lower back should help relieve stress on your shoulders. The bar path for a powerlifting bench is straight up, not back over the eyes - shortest distance for the bar to travel. Powerlifters tend to hit the bar lower on the chest, to the bottom of the ribcage or even the top of the abs.

Finally, I've been benching with a thumbless grip for 30 years but have tried, on occasion to convert to a "thumbs on" grip so that I could compete in USAPL meets (they ban the thumbless grip). I've found that the thumbs on grip is much harder on my shoulders than thumbless. It also tends to force my elbows outward.

[zebulondragonslayer]

You are right about pl benching form Jeff. I use a somewhat narrow grip and use a lot of tris in my bench. My arms are usually at 45 degrees or less rather than straight out at 90 degress. When I was not benching near what I am now, I started experiencing shoulder pain from benching...... I read an article somewhere about balancing the mucle pull out..... doing rear delt work so the "tight" pecs do not pull the shoulders forward over time - pulling the shoulder joint forward or sublty out of perfect alignment.... So, I started doing the benct over lateral raises and other rear delt work right after my benches... - Presses Behind the Neck too. That has worked for me. I have hit 400 touch and go and 380 competition and never ever have any shoulder pain and I think for me it is due to the rear delt work I added in a long time ago. I think it balances the pull from the tight pecs out and enables me to have proper, shoulders back posture..... Any comments on this anyone ?

[Lobo]

Thanks for the input. It had crossed my mind that I needed to prioritize my shoulders to get things aright. My chest is more developed than my shoulders. I will incorporate more rear delt work and keep you posted.

[JeffS]

I agree 100%, the front delts have gotten the lion's share of work over the years from flat and incline benches and presses. Side delts to a lesser extent from lateral raises and presses. This creates a strength imbalance in the muscles surrounding the shoulder joint.

I started doing rear delts regularly about a year ago when I was having shoulder problems, along with L-flyes and very light but strict side raises.
I do my rear delts on the pec deck but strict rear raises with dumbells are OK too. The pec deck is just more convenient.

[JeffS]

Lobo, L-flyes are a great shoulder rehab/prehab exercise.

In case you don't know what they are (I didn't) here's a description:

Take a very light dumbell - 3, 5, 8 pounds at most. Support your upper arm on a table or top of a bench. Think of the motion you would use to pin someone if you were arm wrestling with them - slowly lower the db to a position parallel to the floor, return to upright position, repeat.

[Lobo]

Lobo, L-flyes are a great shoulder rehab/prehab exercise.

In case you don't know what they are (I didn't) here's a description:

Take a very light dumbell - 3, 5, 8 pounds at most. Support your upper arm on a table or top of a bench. Think of the motion you would use to pin someone if you were arm wrestling with them - slowly lower the db to a position parallel to the floor, return to upright position, repeat.

In L-flyes is the upper arm out to the side so that your body and arm form a "T" or is the upper arm sticking out in front of you?

Thanks again.

Oh, wait! I think I've seen these in literature for rotator cuff rehab. Are these the same?

[JeffS]

I've never seen or read the book but I believe L-flyes are from the "7 Minute Rotator Cuff Solution" or something similar.

Your upper arm is extended frontward from the body with fingers pointing to the ceiling, as if you were about the arm wrestle someone. Dumbell is rotated downward to parallel with floor, as if pinning an opponent in arm wrestling.

Hope that's somewhat clearer, although I suppose there's no real reason you couldn't extend the arms out to the side as well.

[zebulondragonslayer]

Tues., 5/10/05
warmups: dislocates, ab wheel 1x30, squats w/bar

Front Squats
8x135
3x185
2x225
1x255
1x275 *No belt on any sets

Clean and Jerk
2x50kg (110 lbs)
2x60kg (132 lbs)
0x70kg (154 lbs) *Miss - sloppy
2x70kg (154 lbs)
2x80kg (176 lbs)

Deadlifts
3x225
3x275
2x315
6x335

After asking Marty about it, I won't be doing deadlifts w/front squats no more... Ha ! I will do them first when I do them and refrain from trying legs and back the same day. It was all I had in me today to finish up with a set of 6 with 335 lbs on the deads.....

[Marty]

john ain't nature walking grand - I listen to music - frankly, when I'm in the woods I seem to get regenerated - don't walk on leg day but be sure and walk the day after as that will push blood through the legs a push toxins and wastes products out of sore legs

[JeffS]

John, I got my entry form in yesterday's mail. If you need a copy post your fax number or e-mail me: jsandersen@asce.org

Anyone else who'd like to enter the meet, just contact me and I'll fax the form.

[zebulondragonslayer]

Thanks Jeff ! I got Kevin to mail me one too, so I have it already. I will send mine in this weekend ! I am coming for sure now....... you will see the change in my training log. I will put the olifts (snatch, c&j) last in my workouts (or after hvy benches or squats and dls) and focus on some serious strength building for around 6 weeks....... I will bench hvy and squat hvy each week and try to do dls each week but they really get my back sore so I may put the deads in every 2 weeks (or 10 days).... we'll see how it goes !

Marty, thanks for the reminder about the nature walks..... I need to up the cardio for sure and will !!!

Love the Anderson article today !!! What a hero !!!

[JeffS]

Good luck with the power-centric training. If you are continuing to do the o-lifts, every other week should be fine for deadlifts. Bill Starr has a "no-deadlift deadlift program" that emphasizes the quick lifts for explosiveness.

I want to begin to incorporate some power cleans and high pulls after the meet. Maybe even some snatches if I could self-teach the form. Presses, front and overhead squats too, so long as my shoulders don't complain.

I've been reading a lot of the late J.V. Askem's stuff recently and I'm fired up to try some. If you're not familiar, his website which went dark when he passed away from a brain tumor a couple of years ago, is mirrored at:

http://jva.ontariostrongman.ca

Good reading.

[zebulondragonslayer]

THanks Jeff !
I sent that link home so I can peruse it this weekend ! Looks like some supergood stuff there !!!

[Lobo]

Can you tell me what's involved in the Push/Pull competition?

Thanks.

[zebulondragonslayer]

Hey Lobo,

Yea, a push/pull is a competition which only includes the 2 lifts: bench press and deadlift. The squat is omitted in a push/pull. You get 3 bench press attempts and 3 deadlift attempts. The highest total wins !

Usually they are held with a bench only and deadlift only, so people who only do benches enter that, etc.....

[zebulondragonslayer]

Sat., 5/14/05

Flat Barbell Bench Press
10x135
5x185
3x225
2x275
1x315
*Add Chalk and Belt
5x5x330 ** All Good
Volume = 8250 lbs

That was it. Some might say that a man can't get stronger on benches alone. I am stopping here today so I can do some hvy squats tomorrow or Mon. and maybe some snatches and c&js.

[zebulondragonslayer]

Tues., 5/17/05
warmups: dislocates, ovhd sq /pvc

Squats
*warmups deep olympic style
10x135
5x185
3x225
2x275
1x315
*Add Belt and bungee chord at 15" to ensure depth
5x3x355 *All good ones & deep enough

Leg Curls
16x60
12x60
10x60

Calf Raises
25xBWT

[zebulondragonslayer]

BWT 243 (still). I am surprised since I have eaten so much lately (carbs too !)

Time to ease it down a bit ! Am lifting in the 242 lbs class on Jun 25th so I am on target for that. Then, afterwards, I will head down to 220 (where I was last year - a more natural healthy weight for me) and compete at that weight in the Va AAU October Push/Pull. Oh, to recap, I lifted in the 275 class at a bwt of 254 on Feb 26 at the NC AAU meet....... so am making progress ! If I set PRs at a lower weight, I will be very pleased !!!

[zebulondragonslayer]

Legs are still fried after the squats, leg curls and calf raises on Tuesday............. May bench tonight or tomorrow and do dls on Sat or Sunday.....

Weekend project this week will be putting a gate in my chain link fence and more landscaping - another hedge & a few more trees, and maybe I will get started painting my deck.

Definitely plan to do at least some cardio this weekend in addition to the "yard cardio" (grass cutting) and other yard stuff !

[Marty]

alright old friend - how are we doing and how are you feeling? are you considering coming up for the power meet in june? If so cool and if not also cool - what is new? Is chuck lifting or just going to watch?

[zebulondragonslayer]

Yes, I am coming for the meet - to compete....
Chuck is competing too ! and so is JeffS !!!
And I believe CinammonGirl is coming to watch !

[CinnamonGirl]

I WISH. It's Ms_I who is planning to go watch you (I think Marty said something about holding the bail money).

[zebulondragonslayer]

Oh sorry CG..... Yea, N. California is a little far for a little meet ! Ha !
I live in El Cerrito near Berkeley for 3 1/2 yrs and worked in SF..... nice area there ! - good weather and everything.....

[zebulondragonslayer]

I meant lived - past tense... am now back in the South, where I should be... Ha ! I loved it so much out there ('93-'97) that I probably would never have moved back to the east coast -- When my mother got sick though, it was time to come back and it was a wise move after all.....

[Bobcat]

Bail money? Find yourself a lawyer in the area. Tell me you wouldn't answer questions without talking to one! :wink:

[zebulondragonslayer]

Ha ! Nah, I won't need either myself !

Sat., 5/21/05
Bwt 244 lbs

New Master Plan to Lean out (with specifically defined goals):

Feb 2005 NC AAU full pwr pl meet - did at 254 in 275 class
Jun 2005 Md ADAU full pwr pl meet - 242 wt class
Aug 2005 NC USAW ol meet (1st ol style wl meet) - 231 wt class (105 kg)
Oct 2005 Va AAU push/pull - 220 wt class
Jan 2006 Va full pwr pl meet - 220 wt class

Then I will try to stay below 220 and maybe to 206 (94 kg) for future ol meets (April 2006 ?).... a master plan is coming together in my primitve mind !

[zebulondragonslayer]

Sat., 5/21/05
warmups: dislocates, wheel 1x30

Flat Barbell Bench Press
10x135
5x185
3x225
2x275
1x315
*Add chalk and belt
1x5x335
Felt strong so I decided to max out since I haven't since Feb.
1x1x375
1x1x395
0x1x405 *Hit my usual sticking point and then had a 2nd push up for around 1/2 inch and then a 3rd push where I moved it another 1/2 inch. Decided to wait 7 minutes and try again.

0x1x405 *Not today. My best max ever is 400. Didn't break it this time but did get to feel the weight and control it for a couple negatives. Hopefully I massaged the type 2b fast twich muscle fibers enough so they'll fire like I want them to next time. Ha !

[zebulondragonslayer]

Sun., 5/22/05
warmups: dislocates, ovhd squats w/ sand-filled pvc

Deadlifts
10x135
5x185
3x225
2x275
1x315
*Add belt and chalk
1x365
1x385
1x405
1x420

*All good !

[Lobo]

0x1x405 *Not today. My best max ever is 400. Didn't break it this time but did get to feel the weight and control it for a couple negatives. Hopefully I massaged the type 2b fast twich muscle fibers enough so they'll fire like I want them to next time. Ha !

Hey zebulondragonslayer,

What body weight were you at when you pressed that? Have you noticed any strength loss with your weight loss?

[zebulondragonslayer]

Hey Lobo,

I am at 242 now. When I hit 400 (touch and go) back in Feb 2005 I was at 254. I don't think I have lost any strength with that first 12 lbs loss...... I am going to stay around this weight now till June 25 when I will compete in a Raw meet (noted above) and then lose 11 more lbs (to 231 (94kg)) before the end of August when I will do my first oly syle meet (snatcha dn c&j)...... Then, if all goes as planned, I will whittle down 11 more to 220 for an Oct 2005 push/pull. Hopefully I will stay at or below 220 after that.

[JeffS]

Uh, oh :shock:

Regarding your sticking point in the bench - have you ever done any lockouts or board presses?

The idea for both is to set the starting point just below your sticking point and push through it, several sets of 3's work well.

If you're unfamiliar with board presses, take a 2x6, 2x8 or 2x12 board (I used a 2x12 to provide the broadest surface). Cut into 14-18" lengths. Screw or tape the boards together into two-board, three-board, four-board and five board configurations.

Since I train alone, as I believe you do, the problem is to keep the boards motionless on the chest - a training partner would hold them ordinarily. I just take a resistance band and knot it around my chest and slide the boards under the band. Take the bar from the supports and bring down to boards, press up as usual. The advantage of board presses over lockouts is you are doing the complete rep, not starting from a deadstop. You also "feel" the weight on the boards more naturally than on the supports if you are doing lockouts.

Please disregard this advice til after 6/25 - I don't want to see a 425 from you!

[zebulondragonslayer]

Ha ! Too late Jeff..... you already gave the advice...... :P

I have heard of board presses but never do them cause like you I work out alone. I like the idead of using the bands though and may try it some time....... I have bought a set of bands - 3 sizes but the 2 biggest sizes are still in the plastic and I only use the smaller ones for dislocates right now........ At lunch I just spotted soem 100 lbs, 110 lbs and 120 lbs dumbbells which I need and which I could use to stabilize the bands when I start using them..... I have up to the 95's......

[ms_irreverent]

Snicker, snicker. This is going to be a fun competition, I can see. ;)

[zebulondragonslayer]

Yes indeed Ms_I it will be a dandy I am sure !

I know Chuck will blow me out of the water though, but it's all about "breaking your own records and pushing to the limits and challenging yourself .:

It'll be good to meet Jeff and you for the 1st time !!! You are gonna hold the bail money and/or wagers right ? 8)

[ms_irreverent]

You bet. I'm a great bag woman! :lol:

[zebulondragonslayer]

It's been a while since I did cardio (2 wks yuck) other than yard or fence work so I jumped on it tonight.

Monday, 5/23/05
Cardio TM
2.2 mi.; 35 mins; 420 cals
Hrt rt avg 143-147
avg speed 3.7-3.9 mph

It's good to be back to the triad.... Huh ? Oh yea, gotta eat clean tonight too !

[zebulondragonslayer]

BWT back to 242 !!!! Oh Yea !!!

[ms_irreverent]

:clap: :clap: :clap: terrific!

[zebulondragonslayer]

Thanks Ms_I ! Ha ! Not much I know, but momentum is now on my side....

I am lifting Jun25th in the 242 weight class (there are 181, 198, 220, 242, 275, etc weight classes for pl). Therefore, I need to weigh in between 220 and 242, so I may go down a little more before that meet.

[Usarchafin]

Ahhhhh.....you could not resist the call of the cardio.......

AWESOME!!!

[zebulondragonslayer]

HA ! Thanks Liz ! It really seems to reduce tension & minimize stress.....

[ms_irreverent]

It does for sure. When I need to clear my head I go power walk the lake trail. Works like a charm!

[zebulondragonslayer]

That's great Ms_I ! I could use a long power walk now for sure and the associated endorphins -- after this grueling day......

[zebulondragonslayer]

Thurs., 5/26/05
warmups: dislocates, wheel 1x30

Flat Barbell Bench Press
10x135
5x185
3x225
2x275
*Add belt and chalk
3x5x335
1x4x335
1x3x335

Not good. Wanted 25 reps. Must not have wanted it bad enough though. Work set Vol = 7370.

PBN
10x95
8x135

[Usarchafin]

You are too hard on yourself!!!!!
You are looking good and your attitude is awesome.
Now....get some light cardio in and go on a nice powerwalk at break this afternoon :-P

[zebulondragonslayer]

Thanks Liz !

[Lobo]

Hey, I like the new graphic. Pretty motivational!

[zebulondragonslayer]

Thanks Lobo ! I have been a fan of Alexeyev since I learned about o-lifting... What an amazing lifter !

Wed., June 1
Well, I have not worked out in a while. I had taken off Saturday during the Memorial Day weekend to cut thru some benches on my deck, build a new set of steps and put up some lattice around a gas tank in my yard.... It all went well and looks really nice. However, I hurt my hand terribly during the process. Hit it on a board or something. Hope I did not break any bones..... It really hurts to grip or hols anythjing and even to turn while driving.....
So I haven't worked out and with this meet comint up it needs to heal fast...... I will try wrapping it up tonight to squat and then we'll see if I can bench by Friday or Saturday...... Any ideas anyone ?

It is the fleshy part of my hand opposite the thumb and it is still a little swollen after 4 days......

[CinnamonGirl]

Icing and wrapping are both probably good. In the case of a hand injury -- I'd get myself to the doctor just to be sure it isn't a broken bone somewhere.

Since you mention hitting your hand, it could be just a soft tissue injury, but wouldn't it free your mind to concentrate on training for your upcoming event without the nagging worry that it COULD be a fracture?

[ms_irreverent]

John, try arnica montana gel and pellets, and don't do any lifting at all. If it's soft tissue the difference will be apparent fairly quickly. If after a day or two you see no change, then it's time to consult a doc.

[zebulondragonslayer]

IS that Arnica montana gel and pellets ? what is that ? If it's soft tissue how will I know ?

I may still wrap it to squat tonight or tomorrow, but will not bench until it feels safe to do so.......

Thanks Ms_I !!! I may be holding the bail money with you on the 25th if it does not heal soon ! I need to lift !

Boy it evens hurts to turn the steering wheel to drive or to open doors around here at work...... feels less stiff though as the day passes and not quite as bad as it did this morning.....

[ms_irreverent]

Arnica montana is a homeopathic remedy for deep tissue trauma and injury. It's available in gel form as well as pellets that are taken sublingually. One source is here. (http://www.drugstore.com/search/search.asp?searchtype=1&trx=28198&trxp1=60&srchtree=1&search=arnica&Go.x=0&Go.y=0)

I know from experience that it works quite well. Use the gel three times a day, and take the pellets as directed on the tube (and it's important that you not actually touch them; just shake them into the dispenser cap and then into your mouth. Touching them affects their efficacy). If after a couple of days you don't see any improvement at all, then it's most likely something other than a deep tissue injury.

[zebulondragonslayer]

Ms_I,

Thank you, thank you, thank you !!!

I will try and find some at a local drugstore (or maybe GNC) after work today. I can't wait on the mail. Ha !

Sounds like what I need all right !

Thanks again, John

[ms_irreverent]

GNC might be a better bet. Or any organic/health food type place. I am assuming you are nowhere near a Whole Foods, being in the sticks as you are. ;)

[zebulondragonslayer]

In the sticks is right. Ha !

Nah, not too bad though. My house/land is 20 miles due east of Raleigh, NC in the country but I actually work in Raleigh. There is an organic and health food store nearby here at work. Maybe I will head there after work today. And there is a GNC on the way home that I pass in the commute..... :)

[CinnamonGirl]

Thanks Ms_I !!! I may be holding the bail money with you on the 25th if it does not heal soon ! I need to lift !

I can see it now -- Ms_I, holding the bets and bail money. ZSlayer - the ENFORCER!

But seriously, Zslayer, I hope that your hand is much better in another day or so.

[Tom]

I second the vote for an x-ray. It can't hurt.

[ms_irreverent]

In the sticks is right. Ha !

Nah, not too bad though. My house/land is 20 miles due east of Raleigh, NC in the country but I actually work in Raleigh. There is an organic and health food store nearby here at work. Maybe I will head there after work today. And there is a GNC on the way home that I pass in the commute..... :)

Oh. For some reason I thought you were way out west around Asheville. I wonder who I have you mixed up with!

There is a Whole Foods in Raleigh; I've been there. I don't know the name of the shopping center it's in, but there were a lot of major (national) stores in there.

[zebulondragonslayer]

No, not me. Though I would love living in/near Asheville, there is no work for me there unfortunately. Yea, I wonder who you have ME mixed up with too ! :roll:

I think there is one on Creedmoor Rd..... I will check it out after work......

Thanks for the tip. That just may work. If not, I will just ice it down tonight and wrap it before squatting, use straps when deadlifting and I don't know about benching ---- other than wrapping it and wearing wrist wraps too....
I guess we'll see...... There is only 3 weeks of working out before this meet..... ugh....

[ms_irreverent]

You should probably ice it down regardless. But really, give it at least a couple days before you use it for any sort of lifting. You won't help yourself if you make it worse.

(Creedmore Road sounds right.)

[zebulondragonslayer]

Hey Ms_I,

I went to Harmony Foods, a health food store, after work yesterday. THey had the arnica montana (Boiron) pellets but were out of the gel. I bought the pellets and did the 4x5 pellets in 1 hour initial treatment...... then I soaked it in ice periodically thru the evening. It actually feels better now a little. I do not think it is a broken bone. I am going to skip a few more workouts and may try squatting on Friday night or Saturday. THat will not bother it as bad as heavy benching. I may try benching light by Sunday if it feels better. I will keep icing it and wrap it when I squat, dl or bench. \

I wonder if Tiger Balm now may help or after a couple days more of soaking it in ice ???
Thanks for the tip !

[zebulondragonslayer]

# If this is a first-time injury, proper care and sufficient healing time before resuming activity should prevent permanent disability. Ligaments have a poor blood supply, and torn ligaments require as much healing time as fractures. Average healing times are:
# Mild sprains--2 to 6 weeks.
# Moderate sprains--6 to 8 weeks.
# Severe sprains--8 to 10 weeks.

Well, after reading this, I am hesitant to train the bench for a while and am having second thoughts about doing that meet on June 25th...... I guess we'll see how it goes....

[CinnamonGirl]

I think you are wise to be cautious . . .

So . . . if you decide not to compete in the June 25th meet, have you started looking for the next one? If so, when will that one be?

Keep us posted!

[zebulondragonslayer]

I think what I will do CG is focus on Squats and Deads for this meet and live with a smaller bench press but still compete.....

My next meet (I was planning) is my 1st Olympic style wl meet in August as a master (snat and c&j).

My next pl meet will be the Oct 15 ? AAU meet in Richmond. It is a push/pull.


Then, a Jan 28, 06 AAU full power meet in Richmond.

Then, my 2nd Olympic style meet around April in Kill Devil Hills, NC......

And possibly a Feb '06 meet before that NC AAU near Greensboro....

Yea, I have them planned out for sure ! Ha !

[CinnamonGirl]

A man with a plan . . . good for you! 8)

By the way, did you read Marty's stream of consciousness today?

[zebulondragonslayer]

Oh yea, quite applicable too -- that is one reason why I decided to use this hand injury as an opportunity to get my squat numbers up and deadlifts.......... hopefully anyhow...... I should be able to squat this weekend......

[JeffS]

John, do you have a manta ray?

If so, use it for some olympic-style squats. The manta ray will spread the load across your traps and shoulders and you can just use your injured hand to stabilize the bar a bit.

If you don't have a manta ray you can probably still squat, just press your wrist against the bar on your bad hand side. You'll want to carry the bar a bit higher on the back and let the traps support more of the load. I've done this when I had bad hand and wrist pain from a botched hook grip conversion attempt.

If you don't have a manta ray but want to invest in one, the manufacturers website has a list of stocking retailers:

http://www.adfit.com

[zebulondragonslayer]

Hey Jeff,

I have a manta ray. I got it when I was wanting to squat and had a sore neck. It worked great then. Thanks for the tip ! I hadn't thought about it.

[zebulondragonslayer]

Sat., 6/4/05

The hand is feeling much better now - though not yet ready for benching. I took the arnica pellets per directions on Wed, a lot of vit. c (3g/day) + B100 complex, caclium and D, plus got 12 hrs of sleep Thu and 10 Fri nights. For extra protein I ate an 18 oz porterhouse last night - it was nourishing and fantastic adn I like to think provided nutrients for hand healing. Ha ! So, now (Sat) I can turn the key to crank the truck, change gears with that right hand, open doors, tie shoes, etc.... still hurts however to pick up a 45 lb plate with one had. The worst part of my squat session today proved to be loading and unloading the bar. I got a good one in though. Taped right hand and wore wrist wraps for this session.

Squats
*Warmup up sets done rock bottom deep (ol style) with NO belt
10x135
5x185
3x225
2x275
1x315
*Add belt and set bungee to 15 inches (below parallel)
3x365
1x385
3x1x405

*All good & to bungee

Hvy SQ walkouts and 1/8 squat, walk-in and re-rack
3x1x455

Leg Curls
3x10x70

Back Extensions
1x15x25lbs

Hand is ok, successfully hit legs and lower back !!!

[ms_irreverent]

Terrific news!

[zebulondragonslayer]

Yes, and much thanks to you too Ms_I for turning me on to the arnica montana ! I truly believe it made a diff. I went back and read your "remedies" post and see that you mentioned it in there too ! Great ! I will keep some on hand now for whenever I need it. Perhaps if I'd have taken some Sunday after I injured it, it may have been better by Wed. when it was hurting the most...... Now, I'm :lol:

[ms_irreverent]

Keep your eye out for the gel as well. When you use them in concert the results are even more amazing.

[Marty]

John - how'd it go this week - need to start cutting back on some of the assistance work - what'd we got - like three training weeks?

[Marty]

how's the hand?

[zebulondragonslayer]

Hey Marty,

The hand is still tender as hell. I cannot foresee any heavy benching yet. Therefore, I am focussing on multiple squat workouts each week till the meet. I will get my last one in around the 20th since the meet is the 25th. Till then I will squat a couple times a week, on heavy and one lighter. I iwll surely be going for a major squat pr..... My best comp squat is 385. I am hoping to hit 425 - 455 this time........ Am doing heavy walkouts and 1/4 squats with 455 now. May bump that to 475 and then maybe 500 for the walkouts jsut to feel the heaviness on my shldrs. That way going deep with 425 or even 455 will feel easier..... What do you think ?

Should it feel good enough to bench by the middle or end of this week, I am going to singles on the bench rather than back to the 5x5s or even triples. Even with an injured hand I should be able to bench 350-365 paused at the meet. If it were better and I could train I'd be going for a pr beating my prev 380.

If I am able to get some deads in I may use straps this week and try my hvy singles with out them at least once before the 20th.....

[zebulondragonslayer]

After further reflection I have decided that if I cannot deadlift nor bench by say the 13th, I am going to bail on this meet. I do not wish permanent hand injury and my best numbers are not worth pushing thru the pain.....

My hand is getting better but it seems to be a slow process and I still don't know when the tenderness will go away enough for me to train..... This was not a good time for an injury, but I guess there never is a good time for an injury.....

[Tom]

Sorry to hear that, but I think you're making the right call. There'll always be another meet, but barring some sort of breakthrough in genetic engineering, you only get two hands. :)

[CinnamonGirl]

Sorry to hear that, but I think you're making the right call. There'll always be another meet, but barring some sort of breakthrough in genetic engineering, you only get two hands. :)

Ditto from CG.

It would be a shame to limit your ability to compete and make future PRs by being impatient now. As I recall you have quite a map for the future months. I look forward to reading about your recovery and future exploits.

[ms_irreverent]

Yeah, what they said. :)

[zebulondragonslayer]

Thanks Tom, CG and Ms_I !
We will see how quickly it heals....

I called the health food store to see if they had the arnica gel in yet. They told me no, but to call back Wed. They expect it then.....

Although it is way better now than it was, it is still not competition-worthy - the hand, that is...... I may still go get an x-ray to be sure....

[zebulondragonslayer]

Wed., 6/8/05
Got to watching some of the 14 tapes Marty lent me. Some are powerlifting and some are olympic style weightlifting - good stuff ! Anyhow there's one with Kirk Karwoski doing a squat workout. Marty and some other guys are spotting him and he hits (among other things) 850 for 5 reps, then 940 ? for a double and then the tape goes to a meet where he hits 1003 lbs. Wow ! Boy it really humbles my measly squat workouts..... and it is very motivational....

Squats
*all to belt ol deep
10x135
5x185
3x225
2x275
1x315
1x365 - did without belt this time
*Add belt and bungee chord at 15 inches
1x405 *Good and deep but a grinder
1x425 * 1/2 squat --- heaveeeee

3x1x455 * walkout, pause 3 secs, dip down and up, walkin and rerack
1x475 *just felt it, didn't even walkout - man, I know one day this will feel like a mere feather on my back, not yet though......that's some hvy wt.

[zebulondragonslayer]

BWT 244..... just where I need it to be !

Hand still hurts but am thinking of trying some benching tomorrow.......we'll see how that goes.

[zebulondragonslayer]

Sat., 6/11/05

Boy I could not have asked for a better day than this one. It's been 16 days since I last benched and 13 since my hand injury. It has healed on the inside but there is a small band of scar tissue left which is a bit tender yet when compressed but not bad. While warming up with the ab wheel it hurt for the 1st 15-20 and then got used to it so I decided to go ahead and bench and max out to see where I am.

warmups:
dislocates, wheel 1x30

Flat Barbell bench Press
10x135
5x185
3x225
2x275
1x315
*Add belt
1x365
1x405 **PR (best bench ever - it was touch and go but I didn't bounce; slow controlled descent, touch, blast off... I told myself that if I could hit the right groove it would go, so I did a couple of "air" benches to try to visualize and feel the groove before I lifted the 405 off and descended. That's one 2005 goal (FB>400) I've made. Typically I can hit 20 lbs less on a paused meet bench than my curr touch and go, so I may be able to hit 385 paused right now I guess......

Oh, then:
6x315
15x225
Did these kinda close grip burnouts to hit the tris a little more. Felt good in the chest too....

[ms_irreverent]

Very cool! Glad the hand has healed so well, too. Another week or so and it will probably be back to normal.

[vinay]

so you got your PR after a long break! neat.

[zebulondragonslayer]

Thanks Ms_I & Vinay !

[CinnamonGirl]

Woo Hoo, Z-Slayer! Not only a good workout, but a PR!!

Is it too "early" or too late to consider yourself a "go" for the next meet? Whatever your plan, listen to what that hand says tomorrow and the day after.

Congratulations -- you not only show your strength, but your heart. 8)

[Lobo]

Good job! How does this affect the next two weeks? Do you think you will be able to push more at the meet on the 25th?

[zebulondragonslayer]

Thanks CG and Lobo !

No, the 405 was touch and go. At a meet you have to stop the bar on your chest (paused) and wait for the head judge to say press. So, I can typically pause around 20 lbs less than a touch and go, so I expect if the meet was this past Saturday I could have doen 385 paused. I will probably open at the meet on the bench with 365, then attempt 385 and then attempt 405..... we'll see, that could change. Between now and then though since I have dropped volume I may bench every 3-4 days and just do heavy singles - practicing the pause.......

[JeffS]

Congrats on the PR and going over 400!

A word of free advice, take it for what it's worth :)

Open conservatively at the meet, typically something you can triple.
The equipment will be different than what you're used to, handoff will be different (if you take one), judges call may be long, you'll have traveled, maybe last minute weight loss, etc. etc.

In your case I'd say maybe 345-350 for an opener, then to 385 and third attempt base on how the second feels.

[zebulondragonslayer]

Thanks Jeff ! The 405 was touch and go, so I expect 385 would be tough. I think I may open with 365 and then go with 385 and then try 400 or 405...... Don't know yet though - maybe I will have a better feel after this week is over....

[zebulondragonslayer]

BWT 243.5 Right on target for me for now.

[onecoolmama]

BWT 243.5 Right on target for me for now.

Thats great!! :) So, you'll hit your target weight and go for 405! WOW, that is awesome.

[ms_irreverent]

Awright! How's the hand?

[Tom]

Man, you've got the weight loss thing timed perfectly. You'll roll out of bed on the day of the weigh in at 241.5. :)

[zebulondragonslayer]

The hand is super Ms_I - back to normal -- thanks to your arnica :lol: suggestion..... I can still feel the scar tissue but it no longer hurts !

Ha ! Thanks Tom...... I normally lift in the 220 class (last time Oct 2004)and then (enjoyably) bulked up to 254 to get in the 275 class over the winter for a meet in Feb 2005. Ha ! It was an unbridled frenzy..... the bulking that is..... I regret now not eating cleaner (lean meats, etc...). But it was fun. Then I decided to start leaning back out and stopped off here at 242 when the idea for this meet came up. That's a good break and slow loss and I've stabilized at this weight for a few months. I shall resume cardio and cleaner eating after this meet.....

Tues., 6/14/05

Deadlifts (last time before meet; 11 days out)
10x135
5x225
1x315
1x365
*Add belt and chalk
1x405
1x455 *** New PR (was 440 @ Feb 26 meet)
3x1x405

Back extensions
15x25lb weight


Now I wanna squat once more and get a couple benches in doing paused singles & rest good before next week.........

[ms_irreverent]

Another PR! Terrific!

[zebulondragonslayer]

Thanks Susan !

Now that the hand has healed things are coming together !

BWT 242.5

[CinnamonGirl]

That is too cool, Z-slayer! It looks as if you're on target in every way for the meet. Having a well thought out plan is going to serve you well. I'm getting excited about the meet!

[JeffS]

Looks like you'll go over 1300 pretty easily at the meet.
Good job.

[zebulondragonslayer]

Thanks CG ! Well with the hand injury and all I kindof dropped my planned lifts for training and improvised - you know, "intuitively." Ha !

[CinnamonGirl]

Thanks CG ! Well with the hand injury and all I kindof dropped my planned lifts for training and improvised - you know, "intuitively." Ha !

That's exactly what I believe it is -- intuition, Z-slayer. Considering how much you really LIVE in your physical self, what else could you call it?

[ms_irreverent]

Ha yourself! ;) There's a lot to be said for improvisation sometimes.

[zebulondragonslayer]

Yes indeed Ms_I, I agree !

[zebulondragonslayer]

BWT 242.5 still !!! Amazing considering the volume of food I've eaten this week !! I am glad however.....

[vinay]

Lucky guy!

[zebulondragonslayer]

Fri., 6/17/05
BWT 242.5

Flat Barbell Bench Press
10x135
5x185
3x225
2x275
1x315 *paused
*Add belt and chalk
1x365 *paused Good
0x415 miss
0x385 miss

Man, that sucked especially since I just hit 405 the other day..... I am oncall and was really rushing things compared to the amount of rest I usually get. The 415 did not feel real bad and I almost made the 385 so I feel I may be able to make 385 paused at the meet next week..... May do some similar paused singles Mon or Tues but it won't be a 415 attempt like today..... I just had to go for it. Thought I could do it. I am awfully close.

Squat singles tomorrow or Sunday.... No more DLs before the meet .....

[onecoolmama]

Hang in there! You are doing so wonderful!! We all have our good days and bad days.

[zebulondragonslayer]

Thanks OCM ! Yes we do indeed.

Sat., 6/18/05
Last workout before the meet next Sat., 6/25.

warmups: dislocates w/pvc, ovhd sq w/pvc & bar

Squats
10x135
5x185
3x225
2x275
1x315
*Add Belt (no bungee this time)
1x365 *real deep
1x405 *parallel

1x455 hold, just to feel the heavier weight one more time.

No worries about making weight so I am going to get lots of rest this week and eat moderately.

Am really looking forward to this trip to the Mountain Compound Marty !!! Maybe we all could race up to the top of that wicked Fire Trail after the meet. Ha !

[CinnamonGirl]

Thanks OCM ! Yes we do indeed.
No worries about making weight so I am going to get lots of rest this week and eat moderately.

Am really looking forward to this trip to the Mountain Compound Marty !!! Maybe we all could race up to the top of that wicked Fire Trail after the meet. Ha !
Sounds like you're ready to go, Z-slayer! I think the rest of the training you have to do between now and the meet is the mental training. You know what you CAN do and you know what you PROBABLY can do. I am so excited and looking forward to your first post after the meet.

As for the post-meet activities . . . remember what Marty said about coming back down that fire trail -- it's dangerous. I know that Ms_I is tough and strong, but I also know that she can't carry any of you guys back down if someone gets hurt!

[paperboy]

Hey John, Marty has some stuff to mail to me. Maybe you should bring them back with you! Either Marty is postally-challenged, or the mailman fears the Primitive one. :lol:

[ms_irreverent]

Thanks OCM ! Yes we do indeed.
No worries about making weight so I am going to get lots of rest this week and eat moderately.

Am really looking forward to this trip to the Mountain Compound Marty !!! Maybe we all could race up to the top of that wicked Fire Trail after the meet. Ha !
Sounds like you're ready to go, Z-slayer! I think the rest of the training you have to do between now and the meet is the mental training. You know what you CAN do and you know what you PROBABLY can do. I am so excited and looking forward to your first post after the meet.

As for the post-meet activities . . . remember what Marty said about coming back down that fire trail -- it's dangerous. I know that Ms_I is tough and strong, but I also know that she can't carry any of you guys back down if someone gets hurt!

ROFL! Yeah, you got that right. About the only thing I could carry down would be my cat. ;) Besides which, if it's anywhere near as hot as it was last week, nobody would make it up the trail, let alone back down again. Better just to retire to the compound and hit the beer.

[zebulondragonslayer]

Hey John, Marty has some stuff to mail to me. Maybe you should bring them back with you! Either Marty is postally-challenged, or the mailman fears the Primitive one.


I'd be glad to Lee ! I'd mail it on Monday after I got back....You'll need to talk to him about it !

Ha ! CG you're funny ! Ms_I, yea maybe we should just retire back to the compound after the meet..... Haven't seen JeffS check in yet - he may be game for a firetrail race..... Ha ! I imagine that would be seriously brutal in the heat of the day....

[ms_irreverent]

Hey John, Marty has some stuff to mail to me. Maybe you should bring them back with you! Either Marty is postally-challenged, or the mailman fears the Primitive one.


I'd be glad to Lee ! I'd mail it on Monday after I got back....You'll need to talk to him about it !

Ha ! CG you're funny ! Ms_I, yea maybe we should just retire back to the compound after the meet..... Haven't seen JeffS check in yet - he may be game for a firetrail race..... Ha ! I imagine that would be seriously brutal in the heat of the day....

You guys go right ahead. I will wait at the base with my cell phone to call 911. :lol:

[zebulondragonslayer]

:roll: Excellent !

[zebulondragonslayer]

Mon., 6/20 BWT 246.5
Tue., 6/21 BWT 243.5
Wed., 6/22 BWT 242.0 *Yay

[zebulondragonslayer]

Can't wait till Friday....... I dread the long 5 1/2 hr ride but look forward to the meet !

[CinnamonGirl]

Five and a half hours? That IS a long ride for a competition. Be safe, Z-slayer.

I'll be thinking of you -- I'm in for a long ride this weekend, too. I'm going to a wedding in IDAHO. We're leaving on Friday morning, and estimate it'll take us about eight hours to get there, with three of us rotating through driving duties.

[zebulondragonslayer]

Yea CG, you drive safely too ! Have fun in Idaho !

This is the longest I have gone for a meet. I am going Friday to weigh in early and spend the night with Marty so I will be rested. Then we are cooking out and I may leave after that (Sat night) or spend 1 more night and drive back Sunday. Chuck got me into wanting to do this meet. It is Raw and Drug-free, which I like. And it will be a good chance to see him and Marty again and visit the mountain compound !!! Plus I get the added benefit of meeting Ms_I and Jeff too !

:wink:

I last saw Chuck when Marty introduced us last May (04) in Richmond (2 1/2 hrs away). The AAU puts on good meets in Richmond so I am used to driving at least that far. I usually go the day before and get a room so I can weigh in early and rest.

[CinnamonGirl]

I should have remembered that you're the man who plans, Z-slayer!

I'm glad to hear that you're planning to arrive the day before so that you can relax, settle in and re-focus. I'd hate to think of what driving could be like if you'd planned on driving there the day of the meet. :shock:

I respect that you like drug-free meets (what is raw?). I think people can be overly competitive as it is without being further "amped" by performance and/or size enhancing drugs. Someday, I hope to go to a meet as a spectator. I imagine that after I read your and Ms_I's posts about it, I'll have a pretty good idea of what I should expect -- :wink: -- and I really DO want to hear about it from both of your perspectives.

[zebulondragonslayer]

Raw is just wearing a singlet and a tshirt and shoes ---- no special squat suits, deadlift suits or funky and tight bench shirts (which can add a hundred or more lbs to your lift) or knee wraps or wrist wraps or any sort of gear.

These days there are dozens of powerlifting federations (while in olympic lifting there is just 1 - the USAW) and most allow gear or equipment. Most elite powerlifters use the gear (or lift assisted or equipped as it is termed). It is somewhat safer they say and you can hoist more poundage. I prefer lifting raw as it is more natural and you don't have to have help putting on a tight bench shirt - and getting it off.

Drug-free is no steroids or other enhancing type drugs......

I'll be sure to post my results and stuff !

[CinnamonGirl]

Thanks for the info Z-slayer!

When I first started going to the gym, there were two guys who did power lifts together (since then, they've formed a small tribe, and they gather in a garage instead of the gym). I remember I could always tell when they were there because they smelled of Tiger Balm. Anyway . . . I used to watch one or the other of them struggling into a ridiculously tight shirt -- looked to be neoprene or something stretchy like that, and then they'd spend 20 minutes or so preparing to lift. I wish I'd payed closer attention.

I've had more than a few "Aha" moments when reading posts on this site and remembering what I saw.

[Tom]

(since then, they've formed a small tribe, and they gather in a garage instead of the gym). .

It's strange. You start powerlifting in a gym, then move to somebody's garage, then finally end up lifting by yourself in your own power rack. Such is the Way of the Iron, it seems. :)

( Anyway . . . I used to watch one or the other of them struggling into a ridiculously tight shirt -- looked to be neoprene or something like that, and then they'd spend 20 minutes or so preparing to lift. .

Yep, that sounds like a bench shirt.

[JeffS]

CG: you would be surprised at the comraderie that is exhibited at powerlifting meets. It is very much unlike most team sports or even individual sports like tennis or golf.

Generally everyone is very encouraging toward each lifter, even his/her competitors. That goes from the youngest teen or novice struggling with 200 pounds on the bar to an elite lifter attempting an 800 pound squat.

There is an element of strategy and competition also and people sometimes act badly but overall it's a very positive and supportive environment. Maybe that's because this is such a small, niche sport and everyone understands that the first battle is against the bar.

My understanding is that strongman, highland games and masters track competitions have these same elements.

[Lobo]

I think it comes from the fact that you lift what you can lift. There's nothing to be ashamed of. No strategy or anything sneaky. You respect the athlete for their accomplishments.

[zebulondragonslayer]

Yea, olympic style meets are that way too - everybody encourages everybody else !!!


Thurs., 6/23
BWT 240 ***** Yea.... I believe the nerves are kicking in a little. I had 3 eggs for breakfast yesterday and 3 big chicken breasts for lunch (2 baked and 1 fried) and a plate of cabbage. Had cod rolled in whole wheat flour and fried in olive oil for dinner --- and still dropped 2 lbs of water weight - from 242 to 240...... Early weigh-in tomorrow at 5 after a 5 1/2 hr drive..... Oh Boy !

[CinnamonGirl]

Sounds like you're ready and raring to go. You've trained, you're ready, you know what you have to do . . . go out and get 'em!

Have a safe trip, Z-slayer.

[onecoolmama]

Have a wonderful trip!! We want to hear all about it when you get back.

[zebulondragonslayer]

Thanks Ladies !

I will be sure to post !

[zebulondragonslayer]

Fri., 6/24
BWT a.m. 239

Boy am I good at dropping water weight. Wish fat loss was as easy. Am headed out now for a long drive to Marty's and the meet site to weigh in a day early. Planning on taking a little more scenic route that may be close to 6 1/2 hours but with much less traffic and hassle (hopefully).

[zebulondragonslayer]

Oh, this meet is the ADAU 1st Aunnual RAW "Sports Connection" Challenge (Full Power) in Hagerstown, MD. I have entered in the 242 class masters (40-44) div. Am looking for prs.
This is my 3rd meet at age 44. Did them Oct '04, Feb '05 and now, Jun '05. Did a bench only Feb '04 to start things off - entering the first meet I ever went to.

[onecoolmama]

Safe driving and have fun.

[zebulondragonslayer]

Thanks OCM !

I met Susan (Ms_Irreverent) and JeffS at this meet and saw Chuck. Marty coached me thru this ! Thanks Bud ! Susan & Jeff, I was honored to meet you both ! I hope to see you again !!!

Meet Results:
Chuck Deluxe kicked some royal butt, by the way, coming in 2nd to another guy out of all the lifters there and was 2nd for best lifter overall !!! Congrats Chuck !!! My humble lifting is coming though. I have only been squatting since last May (04) so I am pleased with the squat & dl progress !

ADAU Raw Hagerstown Powerlifting Championships

This was my 3rd pl meet. I hit a squat pr and dl pr.

Entered 243 class Masters (44) and Open - got 1st place trophy in both.

Weighed in at 237 lbs.

Squat

369.3 Good
402.3 Good PR
424.4 Good 40 lbs Squat PR (prev best was 385)

Bench

358.2 Good
385.8 Miss
385.8 Miss

Didn't have the bench gods with me that day !

Deadlift

424.4 Good
440.9 Miss (hitching - did some dumbass shrug movement after I had the bar up and they called me on it - don't know why I did that.....)
446.4 Good 6.2 lbs PR (prev best was 440.2 at feb meet)

Total 1229 24lbs PR on raw total (prev best was 1205).. 6 out of 9 lifts were good !!! (3 misses)

7 hour drive up and 5 1/2 hour drive back.
Great meet - made and saw several friends during and after the meet !
Was a good day !!! Marty's hospitality was outstanding ! What a great cook and outstanding hosts he and Stacy are !!!

[Bobcat]

Total 1229 24lbs PR on raw total (prev best was 1205).. 6 out of 9 lifts were good !!!

That's great! Congratulations.

[Tom]

And you've only been squatting for a YEAR?! Color me jealous. :) Great lifting, man. Congratulations!

[zebulondragonslayer]

Thanks Bobcat and Tom !

I learned how to squat some time in 2003 but never did it. All I did was bench with a group of fellas. They were not into squats or deads. We did do leg presses and stuff some though. Marty taught me about squats so I started doing them consistently last year around May.

[ms_irreverent]

I will probably be offline the rest of the week, but I just wanted to add that the guys were awesome, and I am so glad I went! I had a wonderful time; it was really great to meet the dragon slayer, jeff s and chuck deluxe. Now I have a new goal: I hope to gain enough upper body strength to be able to do bench presses. (I felt a lot better about my inability to do such a thing that after the dragon man told me a bar weighs 45 pounds. :))

[CinnamonGirl]

Total 1229 24lbs PR on raw total (prev best was 1205).. 6 out of 9 lifts were good !!! (3 misses)
Congrats on your meet stats, Z-slayer! And to win a trophy?!! That's just fabulous! Even more impressive after reading the comments from Tom and Bobcat! I wish I could have been there to see it all unfold!

7 hour drive up and 5 1/2 hour drive back.
Boy, can I relate. We put almost 1200 miles on the car this weekend driving to Idaho for a wedding. The groom is like a son to me, and while I'm glad we went, I have to say that I ABHOR sitting as much as I did!

Seeing Idaho again reminded me of how much I miss my father. We used to go fishing together, and my favorite trout fishing was in Idaho and Wyoming.

[JeffS]

John, it was a great pleasure to meet and talk with you. Next time I hope to give you a better run for your money, maybe it'll be in the 220 class for both of us.

I'm thinking about making a permanent conversion to the thumbs-on bench style, less thinking that way LOL

Good luck with your upcoming Olympic lifting meet. Sounds like it'll be a lot of fun.

[paperboy]

Great job this weekend, John!

[zebulondragonslayer]

Thanks Ms_I, Jeff, CG and Paperboy !
Yea, it was great fun and a great weekend !

[Lobo]

Great work! Your story has been inspiring.

[zebulondragonslayer]

Thanks Lobo !

Now let's see how I can do at my 1st USAW olympic style weightifting meet on Aug 28th. I think it will be in Chesapeake, Va........ don't have all the details yet but got a note from the coach at OBX wl when I got home from the pl meet to inform me of the event.

I am at a 60kg (132 lbs) full squat snatch as a pr now (or last time I tried) and a 90kg full squat clean and jerk (198 lbs)........... I'd like to get those up significantly before Aug 28 but we will see.....

I think this might require a weekend trip to Nags Head/Kill Devil Hills for some training with Gene's team !!!

I don't know if I will keep a log of all my ol training here or not but will post highlights and results..... we'll see....

[Tom]

I'm interested in any pearls of wisdom you may be inclined to drop about the O-lifts. Not trying to put you on the spot, but if you have any breakthroughs or revelations, feel free to share. :)

I'm sure you'll be adding quite a bit to those lifts by the contest. Good hunting!

[CinnamonGirl]

I don't know if I will keep a log of all my ol training here or not but will post highlights and results..... we'll see....
No matter what you decide, Z-slayer, know that we're interested!

[zebulondragonslayer]

Tom, where are you located ? Did you see my post today about the Athletic Power and Speed Clinic ? Are you near here (Raleigh) or even the coast (Nag's Head) ???

[Tom]

I'm in Northern VA. NC is kind of a haul from here, so I probably won't be down.

[zebulondragonslayer]

What, near Fredricksburg or Winchester ?
I hear ya..... just curious.... I didn't know how close you were to Nags Head though on the coast. My buddy there runs OBX WL and that is one cool place to sharpen up your ol technique.....

[zebulondragonslayer]

Maybe a little redundant but my plans are solidifying now.....

Am beginning a new cycle now - this time I will be doing cardio (sled pulling for interval bursts and TM walking for endurance) for fat loss and olympic lifting for my 1st USAW OL meet on August 28th in Chesapeake, Va. I will be lifting with the OBX Weightlifting team in the 105 kg class (231 lbs).

My current best full squat snatch is 60kg (132 lbs) and C&J is 90kg (198 lbs). I MUST get these numbers up over the next 7 weeks or so......

Next PL meet tenatively is the AAU full power meet in Richmond in January, 2006. I plan to do that one in the 220 lbs weight class RAW, Masters 45-49........

Birthday is July 4 and I will be 45 dammit....... But hey, at least I am still alive and vibrant and lifting ! Wish I'd have started many years ago. I have a lot of catching up to do to be competitive. But it WILL HAPPEN.

[CinnamonGirl]

Birthday is July 4 and I will be 45 dammit....... But hey, at least I am still alive and vibrant and lifting ! Wish I'd have started many years ago. I have a lot of catching up to do to be competitive. But it WILL HAPPEN.
Happy Birthday, Z-slayer!

At least you're not five years down the road, as in my case!

And yes, I believe you will catch up and be competitive. You plan, you know where to go for info and help, you're motivated and committed and you train faithfully. Paperboy already is in awe of you. I look forward to hearing about your exploits!

[Bobcat]

Birthday is July 4 and I will be 45 dammit....... But hey, at least I am still alive and vibrant and lifting !

Happy birthday, "old man," from somone who will be 51 on July 29. I like your approach to the rising numbers. I always say another birthday beats the alternative! :wink:

[zebulondragonslayer]

Thanks CG and Bobcat !

Ha ! Yea, you're right Bobcat - it sure beats the alternative......

[Lobo]

Hey! happy bday. A good friend of mine in the Twin-cities shares the same bday with you. Were you convinced growing up that the fireworks were for you? :D

[zebulondragonslayer]

Ha ! Oh yea ! Still do think that ! :P

[paperboy]

Happy B'day, John! I shall have a nice, fat ribeye steak in your honor!

[zebulondragonslayer]

Thank you ! and Excellent ! I do not know many metrosexuals that think like that !!!!
Ha ! :lol:

That Pavel book "Beyond Bodybuilding" is great..... I could not put it down last night !

[zebulondragonslayer]

Yea, the biggest dilemma I have right now in my life is whether to get:

1) a Dutch Apple Caramel Streusel Cheesecake or

2) a Lemon Raspberry Cream Cheesecake

Oh, the questions life poses........ !! :?

[CinnamonGirl]

Yea, the biggest dilemma I have right now in my life is whether to get:

1) a Dutch Apple Caramel Streusel Cheesecake or

2) a Lemon Raspberry Cream Cheesecake

Oh, the questions life poses........ !! :?

What a sweet dilemma . . . and what a life you must have for this to be the current biggest one! What ever you choose, enjoy! (I know which I'd pick!)

[vinay]

whats wrong with both ? :lol:

[zebulondragonslayer]

Which one CG ?

I probably should not have brought this high level of decadence to this site - after all, it is about diet and fitness.......


$$$ prohibits me from getting both Vinay, plus that'd be twice as many calories.... Ha !

The decision is made: It will be the Lemon Raspberry Cream Cheesecake !!!

I will let you know if it meets expectations.....

[CinnamonGirl]

Which one CG ?

The decision is made: It will be the Lemon Raspberry Cream Cheesecake !!!
The "wireless connection" obviously worked!! :wink: :wink: That's exactly what I would have chosen!

I will let you know if it meets expectations.....
Please do!

[zebulondragonslayer]

Sun., 7/3/05

4th of July weekend 100 rep Bodyweight Squat Challenge - a 45th birthday personal challenge !

Put a 3.35 recovery Chuck roast in the slow cooker 1st around 8 am cause I know I am gonna need it later. Ha !

BWT 240 lbs

Squats
*2 warmup sets didn't add in to total
5x135
5x185

*Add Belt
2x15x240
7x10x240

= 100 reps for BWT (240 lbs)

Did this in 75 minutes (10:15 am - 11:30 am) - First 50 were rock bottom olympic style; last 50 were below parallel or, at the end, right at parallel. Thought I would spew after 60-70 reps...... but didn't....... That was tough - a cardio effort as well as legs and back. Legs are pumped and rubbery now and back is tight..... Feels good to be finished !!!

[Lorrie]

WOW!

[paperboy]

I can't even count to 100, let alone rep to 100!