With Winning In Mind

[VinceC]

05/27/2019

1. Squat with belt:

405 x 1 @5
425 x 1 @6.5
445 x 1 @8
390 x 3 x 6

E1RM: 482.5 (+10.5)


2. Competition bench:

250 x 1 @6
265 x 1 @7
280 x 1 @8
245 x 3 x 6

E1RM: 303.5 (+21.5)

Feet slipping worse today. Almost guillotined myself when I unracked 280 and my feet slipped.



3. Preacher curl machine:

70 x 10 x 4

[VinceC]

05/29/2019​



1. Deadlift with belt:



405 x 1 @6

425 x 1 @7

445 x 1 @8

390 x 3 x 6



E1RM: 482.5 (+10.5)







2. Pin bench (mid-range):



230 x 5 @6

245 x 5 @7

260 x 5 @8

260 x 5 x 2





3. 530 tempo squat:



175 x 8 @6

190 x 8 @7

205 x 8 @8





Gaining momentum. . .

[VinceC]

06/03/2019



1. Squat with belt:



405 x 1 @6

430 x 1 @7

455 x 1 @8

405 x 3 x 6



E1RM: 501.5



Was supposed to do 400 for triples but I didn't feel like changing as many plates, so I went with 405. Some solid squatting this session. Form was dialed in. My lazy right knee kept coming in, at the bottom, but everything else was near-perfect.





2. Competition bench:



255 x 1 @6

270 x 1 @7

285 x 1 @8

250 x 3 x 6



E1RM: 309 (+5.5)



I sprayed some Stickum on the bottom of my weightlifting shoes. Feet didn't slip at all!



3. Preacher curl machine:



75 x 10 x 3

75 x 8





Strength is starting to come back to respectable levels. (Theoretical bench max is only 16 pounds off my best.)



I have a meet coming up on August 31st, and I am very excited to be taking some new ground soon!

[cole]

Are you allowed to use stickum for competitions? I have the same problem while benching. Are you implementing emerging strategies methods in your program?

[SeanHerbison]

Was supposed to do 400 for triples but I didn't feel like changing as many plates, so I went with 405.

The obvious choice.

I sprayed some Stickum on the bottom of my weightlifting shoes. Feet didn't slip at all!

I recently did a similar thing, but for the bench itself. I was working out at a fairly well-equipped base gym, but the bench was slick. Put some liquid chalk on it, and I went from slipping around to feeling like my upper back was glued in place.

Are you allowed to use stickum for competitions? I have the same problem while benching.

Not for USAPL.

The use of any form of adhesive on the underside of footwear is strictly forbidden. This applies to any built in adhesive, e.g. glass paper, emery cloth, etc. and to include resin and magnesium carbonate. A spray of water is acceptable.

[VinceC]

Are you allowed to use stickum for competitions? I have the same problem while benching. Are you implementing emerging strategies methods in your program?

As Sean said, no, not in the USAPL. It didn't work for my bench session yesterday so it's probably a moot point now. Yeah, I'm using Emerging Strategies although I'm not currently working with RTS.

[VinceC]

I recently did a similar thing, but for the bench itself. I was working out at a fairly well-equipped base gym, but the bench was slick. Put some liquid chalk on it, and I went from slipping around to feeling like my upper back was glued in place.

I know only a poor craftsman blames his tools, but I am still surprised how much our training depends on good quality equipment. And I'm also surprised companies still make shiny, smooth benches. I used to carry a rolled up anti-vibration mat in my gym bag for use on those kinds of benches.

[VinceC]

06/05/2019
1. Deadlift with belt:

415 x 1 @6.5
455 x 1 @7
480 x 1 @8
415 x 3 x 6

E1RM: 520.5 (+38)


2. Touch-and-go bench:

235 x 5 @6
250 x 5 @7
265 x 5 @9
265 x 5 @10

Feet starting slipping again, worse than before. My feet moved several inches on both sets of 265 which caused my arch to collapse and upper back to lose tightness. I'm thinking it's the floor in this part of the gym. There are rubber mats everywhere, but they're shiny and smooth in certain places from wear.

When I bench in the power rack, I don't have this problem. But, in the rack, I can't get the hooks at the right height. They're either too high to remove the bar without my shoulder blades slipping out of place or so low I have to do a massive triceps extension to unrack. No ideal solution!


3. 530 tempo squat:

185 x 8 @6
200 x 8 @7
215 x 8 @8

[VinceC]

06/07/2019

1. 2-count pause squat:

335 x 4 @6
355 x 4 @7
375 x 4 @8
395 x 4 @9

E1RM: 457.5 (+34.5)

Big jump in strength. Took some video from the side to verify I was getting deep.


2. Pin bench (mid-range):

250 x 4 @6
265 x 4 @7
280 x 4 @8
280 x 4 @8.5
280 x 4 @8.5

E1RM: 345 (+24.5)

Another big jump! First of all, I benched in the rack and my feet didn't sleep. The hooks were a little high but I unracked the bar with more vigor and my shoulder blades didn't move much.

Also, I tried the old Westside "push the bar towards your feet" cue and it actually worked really well. My shoulders stayed back much better and I definitely cut a little bit off my ROM. We'll see what happens when I do this on regular competition bench.


3. Military press:

120 x 7 @6.5
130 x 7 @7
140 x 7 @8

E1RM: 183.5


Great session today!

POWER UP

[VinceC]

06/11/2019



1. Squat with belt:



415 x 1 @5

440 x 1 @6.5

465 x 1 @8

405 x 3 x 6



E1RM: 504.5 (+11)



Squat started very strong but I was a little lazy with 465. Didn't hit it hard and explode like I usually do. Still, I hit my target weight and my E1RM continues to go up.





2. Competition bench:



260 x 1 @6

275 x 1 @7

290 x 1 @8

255 x 3 x 6



E1RM: 314.5 (+5.5)



I benched in the rack and my feet didn't slip at all. Again, I went with the Westside "push towards your feet" cue and my shoulders stayed back almost perfectly.





3. Preacher curl machine:



75 x 8 x 5







My waist size has been going down but my body weight has stagnated. Maybe my bodyfat has dropped while my muscles have "filled out" as I've gotten back into training. It definitely feels and looks that way.



Regardless, I need to make weight on August 31st so I'm dropping my daily calories by 200. I'm curious to see how it'll impact my progress. Who knows, maybe if I don't expert to lose strength, it won't happen.

[SeanHerbison]

I tried the old Westside "push the bar towards your feet" cue and it actually worked really well.

Again, I went with the Westside "push towards your feet" cue and my shoulders stayed back almost perfectly.

I feel like I'm misunderstanding this cue. It seems like the opposite of what I try to do. I already tend to let the bar go too far toward my feet in some circumstances, and this seems like it would make that more common.

Who knows, maybe if I don't expert to lose strength, it won't happen.

It's definitely a good mental starting point.

[VinceC]

I tried the old Westside "push the bar towards your feet" cue and it actually worked really well.

Again, I went with the Westside "push towards your feet" cue and my shoulders stayed back almost perfectly.

I feel like I'm misunderstanding this cue. It seems like the opposite of what I try to do. I already tend to let the bar go too far toward my feet in some circumstances, and this seems like it would make that more common.

I definitely don't think that cue is for everybody. I have a bad habit of pushing the bar too far back. When I "push towards the feet", I'm squeezing my shoulder blades together as I press which pretty much takes care of my bar path, automatically.

[VinceC]

06/13/2019


1. Deadlift with belt:


445 x 1 @6

470 x 1 @7

495 x 1 @8

430 x 3 x 6


E1RM: 537 (+16.5)


Back to five plates!



2. Touch-and-go bench:


230 x 5 @5.5

255 x 5 @7.5 (Oops. Misload. Should have been 245)

255 x 5 @8

255 x 5 @8


E1RM: 319 (+2.5)



3. 530 tempo squat:


195 x 8 @6

210 x 8 @7

225 x 8 @8

[VinceC]

06/14/2019

1. 2-count pause squat:

365 x 4 @6
385 x 4 @7
405 x 4 @8
425 x 4 @9.5

E1RM: 484 (+31.5) PR

These felt really heavy. When I get tired/the weight gets heavy, the bar gets forward. Something to work on!


2. Pin bench (mid-range):

255 x 5 @5
270 x 5 @6
285 x 5 @7.5
285 x 5 @8
285 x 5 @9

E1RM: 356.5 (+11.5) PR

Had a little trouble settling in 285 for the first set. Bar still went up ok.


3. Press:

125 x 7 @7
135 x 7 @8
135 x 7 @8.5

E1RM: 177 (-6.5)

[VinceC]

I'm five weeks into my Developmental Block. This is usually where I hit my peak so it'll be interesting to see what happens this week. Will I keep moving up or will performance drop off?





5-week estimated 1-rep max progress, 05/13/2019-06/14/2019:





Competition lifts



1. Squat with belt: 439-->504.5 (+65.5)



2. Competition bench: 276.5-->314.5 (+38)



3. Deadlift with belt: 439-->537 (+98)



Total: 1154.5-->1356 (+201.5)





Assistance exercises



1. Pin bench (mid-range): 308-->356.5 (+48.5)



2. 530 tempo squat: 250-->304.5 (+54.5)



3. 2-count pause squat: 411.5-->484 (+72.5)



4. Military press: 153-->177 (+24)



5. Touch-and-go bench: 314.5-->319 (+4.5)

[VinceC]

06/17/2018


1. Squat with belt:


425 x 1 @6

450 x 1 @7

475 x 1 @8

415 x 3 x 6


E1RM: 515 (+10.5)


CRUSHED squat this session. 475 was a light RPE8.



2. Competition bench:


265 x 1 @6

280 x 1 @7

295 x 1 @8

260 x 3 x 6


E1RM: 320 (+5.5)


DESTROYED bench. Weight flew right up.



3. Preacher curl machine:


80 x 8 x 5



Another great session. I'm getting pretty close to my peak. I didn't really sleep last night (Monday) so I'm hoping tomorrow's deadlift training doesn't stink.

[SeanHerbison]

1. Squat with belt:
425 x 1 @6
450 x 1 @7
475 x 1 @8
415 x 3 x 6
E1RM: 515 (+10.5)

CRUSHED squat this session. 475 was a light RPE8.

Very nice.

[VinceC]

Very nice.

Thank you, Sean.




06/20/2019



1. Deadlift with belt:



455 x 1 @5.5

480 x 1 @7

505 x 1 @8

440 x 3 x 6



E1RM: 548 (+11)



Very solid. Weight moved fast.





2. Touch-and-go bench:



250 x 5 @6

265 x 5 @7

280 x 5 @8 PR

280 x 5 @9



E1RM: 345 (+26) PR



Definitely the most I ever benched for five reps. I got off the bench after my first set of 280 and thought, "Did I just do that?"





3. 530 tempo squat:



205 x 8 @6

220 x 8 @7

235 x 8 @8

[VinceC]

06/21/2019



1. 2-count pause squat:


395 x 4 @8

415 x 4 @9

375 x 4 @6

375 x 4 @6.5


E1RM: 481 (-3)


Vicious ab cramp on rep 2 of the second set.





2. Pin bench (mid-range):


265 x 5 @5

280 x 5 @6.5

295 x 5 @8 PR

295 x 5 @9

295 x 5 @8.5


E1RM: 364 (+7.5) PR


I was slamming 295 onto the pins too hard which messed up my setup a little. By the third set, I got it down correctly.



3. Press:


120 x 7 @6

130 x 7 @7

140 x 7 @8

[VinceC]

06/24/2019



1. Squat with belt:



435 x 1 @6

460 x 1 @7

485 x 1 @8

425 x 3 x 6



E1RM: 526 (+11)



Surprised how quickly 485 went up.





2. Competition bench:



270 x 1 @6

285 x 1 @7

300 x 1 @8

265 x 3 x 6



E1RM: 325 (+5)



Benching is a lot easier when my feet don't slip!





3. Preacher curl machine:



82.5 x 8 x 3

82.5 x 6







I was feeling sluggish, sore, and run-down before I went to the gym. I worried that this might be it. Today, my progress is going to stop.



But that didn't happen. The weights moved even better than usual.