Author Topic: Prep for - nothing, really. (Read 175048 times)

ripitupbaby · « **Reply #325 on:** May 07, 2009, 05:01:40 AM »

Is this your first time using a suit? You didn't use one for the last meet, did you? What kind of suit are you using?

I am breaking one in for the first time, and it's a bitch!!

Zach Trowbridge · « **Reply #326 on:** May 07, 2009, 09:43:22 AM »

It's an IPF Metal V-Type Squatter, and this was the second time I had been in it. I got in it Saturday for a couple sets of speed squats and that was about it. There's definitely some room for me to grow into it, which is what I was anticipating. While I haven't tried a full free squat in it yet, I would guess from my reverse band numbers that I'm probably getting 50-70lbs of carryover with it as is. As it gets tighter that should go up quite a bit.

Overload · « **Reply #327 on:** May 07, 2009, 12:30:27 PM »

It all depends on how tight that suit is, i've seen guys buy a suit so tight they needed 495 just to get down to parallel.

Suits are a love/hate relationship. i could never squat in a suit, mainly i think because i've always used a narrow stance and felt like it rounded my back over too much. i used one for almost a year and got about 100-120 pounds out of a regular Inzer Hardcore, but these were boarderline parallel squats and i could never do a full squat in a suit.

Zach Trowbridge · « **Reply #328 on:** May 07, 2009, 01:39:51 PM »

ME Bench

Close-Grip Floor Press
45x10
95x5
135x5
185x3
205x1
2x215x1
215x1 pinkies on ring

Low-Incline DB Press
50x20
3x50x15

Rolling DB Extension ss/ with Rope Pressdown
25x12/40x6
25x10/25x10

Upright Row
3x95x8

Reverse Band Pulldown
4x doubled minis x10

Zach Trowbridge · « **Reply #329 on:** May 07, 2009, 07:28:26 PM »

As far as I know, the Gold's I work at is going to be hosting a USPF meet at the end of July, and I'm looking at competing in the 198's for that one so consider me in a bit of a bulking stage right now.

Zach Trowbridge · « **Reply #330 on:** May 08, 2009, 10:56:26 PM »

Did some upper body sled work for time this morning, then DE Squat:

14" Box Squat w/ avg bands
45x2
3x95x2
3x115x2
3x135x2
(added suit bottoms)
155x1
175x1
(added belt)
185x1

Reverse Sled Drag holding straps
90x100'
135x100'
2x160x50'

Light Band Leg Curl ss w/ 45-degree Back Raise
3x25/3x40x10

Hanging Knee Raise
3x12

Zach Trowbridge · « **Reply #331 on:** May 11, 2009, 01:25:18 PM »

DE Bench:

Bench Press
45x10
95x5
115x3
3x135x3
3x155x3
2x175x3

3-Board Press
2x185x5
2x195x3
215x3

Standing Alt. DB Press
3x30x10

Chest-Supported BB Row
5x135x8

Seated DB Clean
2x10x20
2x15x15

Zach Trowbridge · « **Reply #332 on:** May 12, 2009, 01:33:08 PM »

Squat/DL ME

#2 Pin Zercher Squat
(conventional)
45x5
95x5
135x3
(add belt)
185x1
(switch to sumo)
225x1
(conventional)
225x1
235x missed

Conventional Good Morning
45x1
95x8
135x5
(add belt)
165x3
185x2

Fake Reverse Hyper
3x mini band x 8

Face Pull superset w/ Standing Abs
2x60x15/2x60x15

Zach Trowbridge · « **Reply #333 on:** May 14, 2009, 01:44:13 PM »

ME Bench

Manpon Press w/ minis
45x10
95x5
135x5
(added minis)
45x5
95x3
135x3
155x1
175x1
185x1
3x135x3

Incline Tate Press
3x35x10

1-Arm DB Row
65x10
75x10
90x10
100x6

Barbell Curl (in the squat rack, to be cool)
2x85x8

Got a deep tissue massage to work out the issues with my back, and it definitely helped - I haven't done dumbbell rows in well over 8 months, and got up to 100's the first time back, so that was cool. Also got the EFS manpon and messed around with that today.

Stubborn · « **Reply #334 on:** May 14, 2009, 04:06:02 PM »

Manpon=worst possible name for a piece of powerlifting equipment.

Zach Trowbridge · « **Reply #335 on:** May 14, 2009, 04:39:25 PM »

Quote from: Stubborn on May 14, 2009, 04:06:02 PM

Manpon=worst possible name for a piece of powerlifting equipment.

Or the best, as only maybe one or two people who've seen it here have figured out the joke.

Zach Trowbridge · « **Reply #336 on:** May 15, 2009, 04:11:20 PM »

DE Squat/DL

14" Box Squat w/ avg bands
45x5
95x2
115x2
(add suit bottoms & belt)
4x135x2
4x145x2
2x155x2

Sumo SLDL (w/ suit bottoms)
135x5
185x5
(add belt)
225x3
2x245x3

Band Leg Curl superset w/ sissy squat
light x30/BWx20
light x30/mini x20
light x30/light x30

Bench Crunch w/ plate behind head
3x10x15

Stubborn · « **Reply #337 on:** May 15, 2009, 09:31:59 PM »

So how do you feel about using the suit (bottoms) for speed days? Conventional wisdom would say that no support during DE days would just make you all the better on max days in a suit. On the other hand you could say that you have to train in the suit to perfect its use. Which is more true?

Zach Trowbridge · « **Reply #338 on:** May 15, 2009, 10:24:06 PM »

Typically with Westside stuff DE squats are done with about as wide of a stance as you can tolerate, and using suit bottoms just keeps it from completely destroying your hip joints. It's pretty common to warm up raw and then use a suit straps down for all the main sets on DE day, and then actually do all your raw work on ME day. So far I've only gone straps up once, but the guys at Super Training that I go to on weekends seem to go straps up maybe 1-2 times a month, full gear maybe every 10-12 weeks from what I've seen.

I do probably get 10 or so lbs from the suit bottoms for DE stuff, from what I've noticed so far.

Stubborn · « **Reply #339 on:** May 17, 2009, 10:49:11 PM »

Makes sense. Keep up the good work.

Zach Trowbridge · « **Reply #340 on:** May 19, 2009, 01:37:24 PM »

Sunday's workout:

DE Bench @SuperTraining

Floor press w/ chains
Worked up to 155x3 plus 40lbs chain

Incline Patterson press
50x10
55x6
55x8

Pullups
5xBWx5

Barbell Shrug
2x185x6
205x6
225x6

Floor KB tricep extensions
2x16kgx15
16kgx10

Hammer Curls
30x15
35x15
40x12
45x10
50x6

Right forearm was in a good amount of pain so I only did 5 sets of speed work. I think it was from trying to do zercher squats this week, I was struggling a lot to keep the bar balanced and I am thinking my forearm pain is a result of that.

Zach Trowbridge · « **Reply #341 on:** May 19, 2009, 01:38:49 PM »

ME Squat/DL

#1 Pin Pull w/ mini bands
2x45x3
95x3
135x3
165x3
(add belt)
185x1
205x1
225x1 PR

12" Low Box Squat
135x5
155x5
175x5
190x3
205x3

Dumbbell Shrug superset w/ DB Side Bend
70x15/70x15
2x75x12/2x75x12

Spread-Eagle Situp
3xBWx10

Good little PR on the pin pull. I noticed we have a 12" Power Systems plyo box that I can use for low box squats so I tried those as a secondary movement. Feels weird not sitting back quite as much, and since I brought my stance in to just outside shoulder width along with dropping box height 2" I probably added 4-5" to my ROM. Definitely not strong out of the hole going that low, felt myself falling forward quite a bit on the last two sets.

Zach Trowbridge · « **Reply #342 on:** May 20, 2009, 06:50:36 AM »

Yesterday:

burn2live · « **Reply #343 on:** May 20, 2009, 08:38:33 AM »

Quote from: Zach Trowbridge on May 20, 2009, 06:50:36 AM

Yesterday:

Nice work man. Your gym looks pretty sweet

Zach Trowbridge · « **Reply #344 on:** May 20, 2009, 08:47:23 AM »

Quote from: burn2live on May 20, 2009, 08:38:33 AM

Nice work man. Your gym looks pretty sweet

Not really, it's a commercial Gold's where 80% of the equipment is useless for powerlifting, and the music is either crap pop, oldies/bad classic rock or country. They do tolerate all the bands and boards and sled stuff I do so I can't bitch too much.

Quick deadlift accessory this morning:

Close-Grip Pulldown
4x120x10

Leg Press
180x10
270x10
360x10
450x5

45-degree Barbell Back Raise
BWx25
20x20
30x20

Some glute and piriformis stretching

burn2live · « **Reply #345 on:** May 20, 2009, 08:56:16 AM »

Quote from: Zach Trowbridge on May 20, 2009, 08:47:23 AM

Not really, it's a commercial Gold's where 80% of the equipment is useless for powerlifting, and the music is either crap pop, oldies/bad classic rock or country. They do tolerate all the bands and boards and sled stuff I do so I can't bitch too much.

Quick deadlift accessory this morning:

Close-Grip Pulldown
4x120x10

Leg Press
180x10
270x10
360x10
450x5

45-degree Barbell Back Raise
BWx25
20x20
30x20

Some glute and piriformis stretching

What exercises do you do to stretch your piriformis?

Zach Trowbridge · « **Reply #346 on:** May 21, 2009, 02:33:37 PM »

Quote from: burn2live on May 20, 2009, 08:56:16 AM

What exercises do you do to stretch your piriformis?

Go to www.defrancostraining.co m and do a search for "Agile 8." Makes a great stretching/dynamic warmup routine.

Today:

ME Bench

Incline Barbell Press
2x45x10
95x6
135x3
155x1
175x1
190x1
200x1 PR
2x135x5

5-Board Press
225x5
2x245x5
265x3

Underhand Pulldown
4x140x10

Incline Upright Row
3x50x12

Rope Pressdown
2x25x30

Set a couple of good PR's this week so I can't complain too much. Training is going well, entertaining the idea of using ME Squat/DL days to work on a Coan deadlift program and using DE Squat/DL to focus on my squats. Pretty much just because the one good training partner I have at Gold's is going to do it so it's either do it with him or train alone on ME Squat/DL for 10 weeks until he finishes. Haven't talked to Mark much about it yet so I want to see what he thinks. I know my pulls could stand to go up and I think I'm at a point where pretty much anything I do within reason will produce results.

Zach Trowbridge · « **Reply #347 on:** May 22, 2009, 11:36:11 AM »

Yesterday:

Zach Trowbridge · « **Reply #348 on:** May 22, 2009, 02:42:17 PM »

DE Squat/DL

14" Box Squat w/ light bands (all raw)
2x45x5
95x2
115x2
3x135x2
3x155x2
2x175x2

Double Barbell Power Shrug
45x5
95x5
115x5
135x5

Band Leg Curl/Decline Situp
2x light x30/2xBWx20
light x20/BWx20

Video to follow later, got the double barbell power shrug on there, it's a fun little lift.

11venthhour · « **Reply #349 on:** May 22, 2009, 11:51:26 PM »

great videos!

keep up the good man and yes the music in your gym sucks, but not many gyms have good music at least none that i have been to!