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25/05/15
531- Powerlifting- Off Season Strength
Week 1 (5+)- Day 1

BW- 92.4

Warm Up- Agile 8 plus some thoracic work

OHP-
20 x 5, 25 x 5, 30 x 3
30 x 5, 35 x 5, 40 x 8, 30 x 10

10 band pullaparts between warm up sets and 3 chins between all work sets

DB shoulder press-
10kg x 10, 10, 10

Dips-
BW x 5, 5, 2

Was meant to do face pulls and BB curls. Started face pulls but left shoulder was fatigued and started pinching. Still working on that shoulder. All in all felt pretty good today. No conditioning today. Ran out of time. Will get on the prowler tomorrow though.

Time to eat!

Box squats?

Forgot to add I like the idea of starting strength, Texas, boring but big and the pavel 80/20 one but my main concern is having to backtrack and start off relatively light with a much longer build up.

21/05/15

Warm Up- The usual

Power Snatch-
Bar x 5 (from hang)
40 x 5, 50 x 3

Squat Clean and Jerk
50 x 3, 60 x 3

Snatch Grip DL
80 x 5, 90 x 5

OHP
40 x 8, 8, 5

BB Row
60 x 8, 8, 8

Had to combine two days into one here so was a bit all over the place.
Really unsure of where my training is taking me at the moment. Will be dropping power snatch and squat clean from the program for the time being as I think they’re distracting me from the bigger picture. A power clean or snatch grip high pull/panda pull I’ll keep in as they can be done as warm ups to the main lift a bit easier.

Thinking very hard about doing some powerlifting comps. The thought of actually getting up there and competing is quite a scary one to me which I take as a good thing as it’s way outside my comfort zone. My dilemma is that I’ll need a 180-200ish squat, 125-150ish bench and a 220-250ish deadlift just to not place last at my bodyweight. These lifts may be realistic over the next 12-24 months who knows.

Part of me thinks I should just keep training the way I am now and wait till I get some decent strength up before doing a powerlifting oriented program (which if I stick to the meat and potatoes of my program, eat well and recover well I get good results) and the other part of me says why wait, you’re missing out on strength gains that could be had from a more specialised program.

I ran with the Pavel 80/20 program a couple of years ago with good results. I’ve heard good things about is Candito’s 6 week program which can apparently be run back to back. There’s 531 (normal and powerlifting) and probably 1,000 other programs I could do as well. I’ve also got a session booked in with a coach in a couple of weeks to assess my technique on the three lifts.

If anyone has any suggestions please let me know.

Overall I think it would tie in well with my Hapkido training. Provided I keep up (actually do) some form of conditioning on top.

Either way I think I’ll keep doing what I’m doing for the next couple of weeks before making a call.

Quote from: Coges on May 17, 2015, 09:23:57 pm

Quote from: maxent on May 15, 2015, 12:32:18 am

Quote from: Coges on May 14, 2015, 11:45:51 pm

Quote from: maxent on May 14, 2015, 11:12:04 pm

bk feels good today but i might skip squats just to make sure everything is ok. looking forward to benching sunday im having dreams of benching. think it's my new obsession. i wanna be using 100kg for sets of 6!

Do you think this focus you now have on benching is paying off? I dream of having a big bench but often wonder whether it's worth the effort.

prob too early to say. If i add 15kg to my bench (85kg worksets ->100kg worksets) will it improve my athleticism in any meaningful way? i dont know. maybe it will help bc upper body strength is useful too even if not as important as lower body strength. i dont know. it remains to be seen. if i can sink 3s easily then i'll be happy.. if it helps my dunking, that would be nice too

The reason I ask is the athletes I often admire the most have strong upper bodies. If you can get it without compromising too much on something else I think it will definitely be worth it. Think about strength in the paint and being able to push/hold bigger guys out for the rebound.

For sure. I have noticed my forearms seem more defined, which i put down to benching. It's around my elbow where im finding the most potential for gains. Think jumpshot, boxing out, etc which involves the elbow joint. Haven't really played ball serously to see if it has any effect on my game. But hypothetically, i think in basketball it will help to have a strong upper body especially for the inside positions. it's a whole body thing, even if i had squat strength before on the opposition player, i prob didn't have enough upper body strength and you get pushed around without being strong everywhere in the body. Then again, i could do with more reserve strength to make normal, submax movements easier and more reproducible in gametime conditions. More aggression and fitness to able to play at htat level for a longer amount of time too.

Retrospectively, I hurt myself going up for a defensive rebound when i went up to grab the ball and took a bump from behind, and landed awkwardly spraining my left ankle. I don't think i'll leave my feet again in a game in that sort of situation, will just clear out defender using using strength and securely retrieve the ball once it's safe. Have to be proactive about remaining healthy.

Coming back to bench, i think for myself, a 120kg bench is an excellent goal, especially with a bodyweight of 80kg - though i do hope i can someday be a lean 85kg, im not sure if that's permissible by my genetics and build type. 120kg bench would require using 100kg for worksets - i think i can do that within 12 months time, if i work hard at it. Getting 6x100kg will be the first major milestone - i think that will correspond to a 115kg max. I am gonna work steadily towards that. Once i've got 6x6x90kg out of the way, i'll add 5kg and chase 6x6x95kg and then 6x6x100kg.

Yeah if you can combine your lower body strength and get the upper body strength you're after you'll do extremely well in the paint.

Also, let's not forget that if you have a 120kg max bench the old arms and chesticles won't be doing too bad either.

girl told me i had stretch marks on my ass. i never knew i had any, anywhere on my body. i wonder when i got them

Maybe all those ATG squats have got you growin' 

doing something >>>>>>>>>>>> doing nothing