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Thread: 2013: Stronger

  1. #21
    Senior Member Ashiem's Avatar
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    Powerlifting is a sport. I do not compete. Powerlifting is about 3 lifts. I only care about one. That's why I'm a maximal strength guy and not a powerlifter, Dave

  2. #22
    Senior Member Ashiem's Avatar
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    Quoting Eric Troy

    How is this Different From Powerlifting?

    Powerlifters do not train for strength, per se. They train to lift as much as possible on the three competitive lifts: deadlift, squat, and bench press. So, in other words, a powerlifter may not care about how strong he is, he only cares about his numbers.

    A general strength trainee has no need to dedicate his training to only three particular lifts, and a strength trainee does care about being strong. The difference is subtle. In order to become your strongest, you must become strong at particular lifts. Over time, what lifts you focus on may change, but to become strong you NEED that focus. This strength carries over into everyday life, whether it's picking up heavy objects, enjoying other athletic activities, or just feeling in better control of your body. However, as stated, one can enjoy these benefits without developing maximum strength. That is, you can lift weights and do other resistance training as part of an overall "fitness" plan, and get many of the same benefits.

    So, there is one additional motivation that a maximum strength trainee has, and he or she has this whether the wish is to compete or just to achieve strength goals: They find intrinsic value and satisfaction in the ability to move the heaviest resistance possible, as expressed in the individual lifts.

    Source: [url]http://www.gustrength.com/[/url] Click on "What is Strength Training" Tab at the top center.

  3. #23
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  4. #24
    Senior Member Ashiem's Avatar
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    DEADLIFT Training - Mesocycle 53 Week 4

    I'm returning to training after a gap of 10 days. I've food poisoning and I've been dealing with some personal issues as well. So going in I thought I felt okay but I was far from it. Very weak. Clearly.

    Deadlift Warm-ups:
    Dynamic Warm-ups & Mobility Drills
    45 x 3
    45 x 3
    135 x 3
    135 x 3
    205 x 3
    245 x 3
    285 x 3
    325 x 3
    365 x 1
    365 x 1
    395 x 2
    425 x 1
    455 x 1
    I was supposed to do my SDT Training but the 455 x 1 was a real grinder - as bad as 515. So I decided to stick with it.

    Deadlift Work Sets:
    455 x 2
    455 x 1
    Felt too difficult. Bar speed was slow. I felt nothing when I tried to pull. It was just slooooow. I had zero hip drive, zero motivation despite psyching myself up. I was hoping that if I stick with 455 I can do something along the lines of QVT but I didn't have it in me. I just quit after this.

    Video:

  5. #25
    Senior Member Ashiem's Avatar
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    FRONT SQUATS & WEIGHTED PULL-UPS Training - Mesocycle 53 Week 4

    Went in ridiculously sore and came out even worse but it's that good feeling of getting back to training after being sick and taking time off.

    Front Squat Warm-ups:
    Dynamic Warm-ups & Mobility Drills
    25 x 3
    25 x 3
    115 x 3
    165 x 3
    205 x 3
    255 x 2

    Front Squat Work Sets:
    275 x 2
    295 x 1
    275 x 1
    275 x 1
    235 x 1
    The 235 just slipped from my fingers…I could've and should've redone the set but I was in a hurry.

    Weighted Pull-up Warm-ups:
    BW x 3
    BW x 3
    BW x 3
    +45 x 3

    Weighted Pull-ups Work Sets:
    +70 x 2
    +70 x 2
    +45 x 5
    +45 x 3
    +45 x 3
    BW x 12
    Awesome!

    Video:

  6. #26
    Senior Member Ashiem's Avatar
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    SNATCH GRIP DEADLIFTS & ROW Training - Mesocycle 53 Week 4

    This is from tonight. Felt fairly good going in. Still not quite there as yet. Like I said; it will take a few more weeks.

    Snatch Grip Deadlifts Warm-ups:
    Dynamic Warm-ups & Mobility Drills
    45 x 3
    45 x 3
    135 x 3
    135 x 3
    205 x 3
    245 x 3
    285 x 3
    325 x 2

    Snatch Grip Deadlifts Work Sets:
    365 x 3
    365 x 3
    375 x 2
    315 x 5
    Awesome!

    Dumbbell Rows:
    110 x 5 x 5

    Head Supported Dumbbell Rows:
    45 x 10 x 4

    Farmer's Walk:
    110 x 40 feet
    Grip was worn down…

    Video:

  7. #27
    Senior Member Ashiem's Avatar
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    LEFT OVER Training - Mesocycle 53 Week 4

    This is from today..

    Unilateral Overhead Press:
    65 x 4
    70 x 4
    75 x 3, 2+1 with Right
    75 x 2, 1+2 with Right

    Hyperextensions:
    +45 x 10

    Supine GHRs on Swiss Ball:
    +45 x 12

    Banded Push-ups:
    APT's No. 2 & No. 1 x 8 x 3

    Front Planks:
    BW x 60s x 3

    Video:

  8. #28
    Senior Member Ashiem's Avatar
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    GRIPPER Training - Mesocycle 53 Week 4

    This is from tonight... Getting back to Grip Training!

    Gripper Warm-ups:
    Walmart Gripper x 5 x 2
    HG 150 x 5 x 2

    CoC No. 1.0:
    Left Hand: 2 Attempts + 0 Closes
    Right Hand: 1 Attempt + 1 Close

    CoC No. 1.5:
    Let Hand: 2 Attempts
    Right Hand: 2 Attempts
    Very difficult, obviously

    CoC No. 1.0:
    Left Hand: 5 Attempts + 1 Close
    Right Hand: 4 Attempts + 2 Closes

    Total = 10 Singles

    Hand Extensions:
    2 bands x 25 x 5

  9. #29
    Senior Member Ashiem's Avatar
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    DEADLIFT Training - Mesocycle 54 Week 1

    This is from today. I actually have a lot I'd like to write about this workout and I apologize if it's too long to read. I'll just post the workout up here first.

    Deadlift Warm-ups:
    Dynamic Warm-ups & Mobility Drills
    45 x 3
    45 x 3
    135 x 3
    135 x 3
    205 x 3
    245 x 3
    285 x 3
    325 x 3
    365 x 1
    365 x 1
    395 x 2
    425 x 1

    Deadlift Work Sets:
    455 x 2
    465 x 2
    475 x 2
    485 x 0
    485 x 1, fail on 2nd
    475 x 1
    455 x 2

    Deadlift Back Off Set:
    365 x 5

    Keystone Deadlifts:
    225 x 20
    225 x 20

    I've been very sick (food poisoning) for a week before this one. In addition to that I've also been dealing with some personal issues. Probably everything accumulated to a very bad Deadlift session last week where all I was able to do was 455 x 2 and 455 x 1. Big regression right there. So, this week training resumed as normal for the most part. Today is the second Deadlift session post that hell week and I'm trying to get back on the horse. Here's what I've realized: if I do foam rolling on my lower back, my old injuries come back to haunt me. For those of you who don't know, in 2007 I got hurt very badly while progressing on Deadlifts when I was a know-it-all and decided to disregard Eric's advice. In any case, I spent the entire year in a lot of pain and I'm only here Deadlifting the amount that I do thanks to Eric. But, when I do foam rolling on my lower back, my old injuries resurface and it takes a few weeks for them to go away.

    The reason why I mention all this is because I've been trying to figure out what is going wrong with my Deadlifts for the last 3-4 weeks. And this is the only other factor involved in my training. Foam rolling my lower back (foam rolling everything else is totally fine, I think).

    Anyway, about today's session. Here's some thoughts… First, I went in feeling very apprehensive and anxious. This is normal but after a few disappointing sessions it really plays on my mind. But, the workout ended up being much better than expected. I'm still not at my best but I'm close. Second, I saw Eric Cressey's video on taking the tension out of the bar and I've tried to use that. I've always been doing that but somewhere during consolidation cycle I forgot about it and like all bad habits: it's crept up on me.

    After my Deadlifts I usually do Pistol Squats. But, after conversing with Eric a couple of weeks ago we realized that given the old injuries resurfacing, doing Pistol Squats is a bad idea because that slight rotation that takes place at the bottom always causes my lower back to act up again. So, instead of doing a unilateral exercise, I decided to do some Keystone Deadlifts. I haven't done these since 2008 I think. I am not sure if I did them correctly and I know Eric will point me in the right direction but it's basically where you pick up the barbell and perform partial Deadlifts where the bar goes from lockout to knee level or so and then back up. It is not a Romanian Deadlift and it isn't for the hamstrings. It is purely to build lower back endurance and that is why I'm doing 20 reps on these…. Twenty reps! Who said Strength Training is only about one two three reps?!!?!?!??! Throwing an exercise like this in at the last minute and deviating from the plan is what Eric means when he says "Training should be about thinking on your feet as well - it should not all be planned and written in stone."

    I'm fairly pleased with the workout. I am a little off from where I was before but that is all expected. I'm getting back and it's gonna be a lot of hard work and I have no complaints about putting in the work. I wanted to make a little blog post about this but I'll put it down here, when you're a beginner and you take some time off, when you come back you will get your old strength back slowly - relatively speaking that is. But when you're at the top of your genetic potential (as in my case - because I don't have much more distance to cover before I hit my strength ceiling) and if you happen to fall sick or take time off, getting back will require much more effort than before but that "hit or miss" aspect of a beginner's recovery is no longer a factor. In due time - not too long; anybody will be back where they were before they left. If you've trained for a long time then you will get your strength back quickly. If you've trained for a short time then you will take some time before getting it back. Fat Loss works the same way. Old injuries coming back to haunt you is the only wild card here. If I sound like I'm complaining, I'm sorry. I'm very grateful to all those, especially Eric, who have gotten me to where I am today.

    Sorry to make this so long!

    Video:

  10. #30
    Senior Member Ashiem's Avatar
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    GRIPPER Training - Mesocycle 54 Week 1

    I conversed with Joe this past week regarding my Grip Training. Apart from having a Big Deadlift (notice the upper case "B" ahahaha), one of my goals has also been to have a strong crushing grip. I'm aware there is crushing grip, static grip and pinch grip. I would like to be strong on all but I'm focusing on crushing at the moment. On the whole, I tend to neglect grip work - and by this I mean I don't do it with as much dedication as I should. Like Joe has said, a lot of my intentions of having a strong grip are true but there's been a great deal of lip service. I have been doing Grip work fairly regularly but I could be better. I have to play around with a few variables here and this is what I've picked up from Joe:

    1. Low Volume High Intensity gripper training should not be a problem in the sense it will not set me back on my Deadlifts
    2. I need to play around with the frequency - Right now I will be trying this 2x a week both sessions being low volume (5 quality singles)
    3. I need to play around with the time of the day that I attempt this
    4. I need to move from almost closing the No. 1 to closing it and then trying to do it for reps then using no setting and so on…. it's similar to how we approach deadlifts: pick a weight range that is appropriate; dominate it and then move on to the next weight range
    5. Combine Gripper Training with some other exercise like wrist rollers or the goyner brick hold, etc. I am not sure when I will be able to do this but let's take baby steps for now.



    I don't expect an improvement overnight. Infact, I am fairly certain this will take a whole year just to be able to do the No. 1.0 for reps with no setting. I won't lie to y'all: I haven't neglected this in the sense that I skip workouts. But, I don't take them as seriously as I'd like to and this is what I want to change for the most part - this is most important to me: my attitude about the exercise.

    Gripper Warm-ups:
    Walmart x 5 x 2
    HG 150 x 2 x 2

    CoC No. 1.0:
    Left: 1 Attempt
    Right: 1 Close

    CoC No. 2.0:
    Left: 1 Attempt
    Right: 1 Attempt

    CoC No. 1.0:
    Left: 2 Closes + 1 Attempt
    Right: 3 Closes

    Total = 5 Singles

    Setting was used on all work sets (this means the No. 1 and onwards).

    No video but I might start taking short videos soon. They'll just be a bit boring to see, I think.

    Hand Extensions:
    2 Bands x 25 x 4

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