I have a slightly wider squat stance than most people I see. It makes me feel more stable, and I think I get better leg drive when coming out the hole. That could be in my head but it feels like it.
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Franchise24 training log 2016/2017
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I was hitting depth but since it was knew to me I was a bit apprehensive with the speed of my descent which I consider neutral to fast. But not dive bombing it.
It could be. After a few sets I was comfortable squatting 495. Just sucks setting up and walking it out getting your feet set properly. I will work on that as well. If I can optimize my set and walk out, it will save a little energy for the lift.
It will, couple weeks ago I fucked up my walk out and almost lost it.
Ouch I done that before and ended up tweaking my knees. I try to also walk out with same width stance so as not to have to move my legs with loaded bar on my back getting set up.
I just got a routine down now that I follow all the time. I was just walking out with whatever foot first and no rhyme or reason.
This could all be mental, completely ass backwards. When I've got some weight on the bar, I set up with a narrow stance I feel stronger unracking the weight narrow. I'm going to play around with unracking the weight close to the stance that I plan to squat so then it's only a minor adjustment of foot placement.
A monolift would be great. But I'll get it. I think this small technical error on my behalf is causing me some pounds on my squat.
Come to think of it, I walk out normal and have to position myself wider when I'm out but it's not bad. I take 3 steps. Left, right, left. I set my right foot on right and left on the 2nd left and on the 2nd left I'm actually just moving my foot out not back anymore
You can then find the sweet spot where your stance is just right so you can still be stable and be able to drop smoothly down and then come back up.
Felt good wider yesterday. Just took some time to adjust to it. Still need to get comfortable with my ascent. Felt more powerful as well. Like @Gobuckeyes0122 had mentioned in this or another.
I'm feeling tired my leg isn't so bad but I feel it. But feeling tired and hurt from that dick dropping the bar on me yesterday is what's going to push me through. Probably work at or around RPE 7-8. If I feel good I'll up to a nine. But I'm for sure not hitting a 9 on deficit deads today.
Waking up from my nap going have a preworout meal then be at the gym by 1:30-2pm.
I'm going in tomorrow and working on my form. It's my day off so I'll go light and do stretching and cardio.
04/18/2017
Yesterday was an ok day. My leg was sore from that idiot dropping the bar and weights on my thigh. Mentally I wasn't really in the gym. I cut it short. I was Supposed to do Prime Bench, Deficit deads and bench supplement. I cut the supplemental work out sought of
Prime Bench:
Deficit Deadlift 45 pound plate:
I was suppose to do 345 5x5 paused bench. But my left elbow was killing me and radiating into my left shoulder. I had to take long breaks for the pain to wear off before I did my next set. I dropped down to 315 and as you can see the pain kept from hitting 5 reps on 2 sets. So I threw 365 on the bar and used the slingshot to add what I kind of missed and to mix in a little supplemental work. Not to mention seems like the the weights that were dropped on my right thigh doesn't really hurt my right thigh much. My left leg bothers me more. Go figure.
Deficit Deadlift minor issues:
I was suppose to do 10x2 , but could only do 7x2. I got some severe back pumps yesterday. I had to cut it short. I'll see how the rest of the week goes. Based on the elbow, shoulder pain. Active recovery today. I will probably have my Neuromuscular therapist come to my house and work on a few things. I obviously have been neglecting shoulder mobility more than I realized. I will get to it today, and floss the shit out of my elbows and shoulders.
Yesterday was an ok day. My leg was sore from that idiot dropping the bar and weights on my thigh. Mentally I wasn't really in the gym. I cut it short. I was Supposed to do Prime Bench, Deficit deads and bench supplement. I cut the supplemental work out sought of
Prime Bench:
- 135 1x10
- 225 1x5 paused
- 275 1x3 paused
- 315 1x3 paused
- 315 3x5 paused
- 315 1x3 paused
- 315 1x4 paused
- 365 2x10 slingshot
Deficit Deadlift 45 pound plate:
- 135 1x10
- 225 1x3
- 275 1x3
- 315 1x3
- 365 1x1
- 405 1x1
- 405 7x2 RPE 9
I was suppose to do 345 5x5 paused bench. But my left elbow was killing me and radiating into my left shoulder. I had to take long breaks for the pain to wear off before I did my next set. I dropped down to 315 and as you can see the pain kept from hitting 5 reps on 2 sets. So I threw 365 on the bar and used the slingshot to add what I kind of missed and to mix in a little supplemental work. Not to mention seems like the the weights that were dropped on my right thigh doesn't really hurt my right thigh much. My left leg bothers me more. Go figure.
Deficit Deadlift minor issues:
I was suppose to do 10x2 , but could only do 7x2. I got some severe back pumps yesterday. I had to cut it short. I'll see how the rest of the week goes. Based on the elbow, shoulder pain. Active recovery today. I will probably have my Neuromuscular therapist come to my house and work on a few things. I obviously have been neglecting shoulder mobility more than I realized. I will get to it today, and floss the shit out of my elbows and shoulders.
@theprodgicalson @Perrin Aybara @Ironlyfe80 @Masters Power @Gobuckeyes0122 @insaiyan93 @TorroXL @Docd187123. I read the thread that mentioned SFB Bully Yoga. Can someone explain this program style to me? Send me a template.
Also can you guys give me a break down of how you prepare for your lifts on the platform during a meet? I.E.
Thanks in advance for any answers and suggestions.
Also can you guys give me a break down of how you prepare for your lifts on the platform during a meet? I.E.
- How much warming up do you do before each lift?
- What percentage of your 1 rep max do you work up to in your warmups?
- What weight would you start off with as your first attempt?
- How much additional weight would/do you add to the next 2 lifts?
- Usually how much time do you have between lifts?
- Do you bring anything to eat or snack on?
- Do you pin any Preworkout before the meet?
- Do you pin at the hotel? Or at the meet site?
- How do you keep your energy levels up throughout the meet? Especially if it is a long one?
Thanks in advance for any answers and suggestions.
as for Bully Yoga, it is a program the coach myself, and others on this and other boards use to prepare for a meet. i cant exactly send you a template as thats a disservice to coach POB, others, and myself considering we paid for his services. but if you follow logs, it isnt hard to figure out. its an RPE based system, you wave rep schemes, assistant and auxiliary exercises.
- How much warming up do you do before each lift? (this depends on meet day conditions for me. i have a general outline i do based on my opening attempt. i think they key here is do enough warm ups to get loose, but not so much youre taxing yourself.)
- What percentage of your 1 rep max do you work up to in your warmups? ( ill give you an example. ive never done a percentage system to warm up. my deadlift opener is 590-600...
- 135 till warm
225 x 5
315 x 2
405 x 1
455 x 1
495 x 1
545 x 1 - What weight would you start off with as your first attempt? ( ive always done something you can hit for a triple at 9RPE. i think something in the 3-5 rep range is a solid choice for an opener)
- How much additional weight would/do you add to the next 2 lifts? (ive always done +40lbs for squat and deads for second attempt. +20 for bench second attempt. third is based off how the second attempt moves)
- Usually how much time do you have between lifts? ( depends on the meet, but generally you have around 5 minutes between attempts and 1-2 hours between lifts)
- Do you bring anything to eat or snack on? (yes. bring food you are already used to eatting and easy for you to digest. i like eggs,bananas, oats, bars and something high in sugar)
- Do you pin any Preworkout before the meet? (only did this once for a meet and did it pre squats. other guys can give you a better answer)
- Do you pin at the hotel? Or at the meet site?
- How do you keep your energy levels up throughout the meet? Especially if it is a long one?( for me making sure i have adequate rest, while staying loose. move around some, make sure you eat between lifts. for me the adrenaline kicks in and im good to go come lifting time)
Thanks you @theprodgicalson. Looking to forward to hear from others that have competed.
Ironlyfe80
Member
Im 52 days out from my first meet. So I am also interested in the answers of others.
RodgerThat
New Member
How much warming up do you do before each lift?
I foam roll and will do something like limber 11 then I do just enough to get the joints warm and wear a sweat shirt and sweat pants for it
Ex. Squat opener of 405
Warm up
135x5
225x3
315x1
365x1
What percentage of your 1 rep max do you work up to in your warmups?
Warm up to 90% of your opener for a single
What weight would you start off with as your first attempt?
Something you can hit a triple for any day of the week
How much additional weight would/do you add to the next 2 lifts?
I do 7.5kg on bench and 15kg on squat&deadlift
Usually how much time do you have between lifts?
About 4-7 minutes
Do you bring anything to eat or snack on?
Yes bring a cooler full of food but don't bring anything you don't normally eat this isn't the day to test out of Greek yogurt sits well when you max a squat attempt (trust me the judge in front of you won't appreciate this)
Do you pin any Preworkout before the meet?
I did for my first meet in the bathroom before squats then took halo before every different lift about 20mins in advanced
Do you pin at the hotel? Or at the meet site?
Regular pin at the hotel like your tren ace and test and such but preworkout pin at meet if you are going that route
How do you keep your energy levels up throughout the meet?
You're at a fucking powerlifting event with a ton of likeminded animals the energy will be up you'll have 20 strangers in the back that you are competing against cheering you on to crush.
Especially if it is a long one?
Ephedrine, caffeine pills, and bring your headphones so you can zone out during the long breaks.
I foam roll and will do something like limber 11 then I do just enough to get the joints warm and wear a sweat shirt and sweat pants for it
Ex. Squat opener of 405
Warm up
135x5
225x3
315x1
365x1
What percentage of your 1 rep max do you work up to in your warmups?
Warm up to 90% of your opener for a single
What weight would you start off with as your first attempt?
Something you can hit a triple for any day of the week
How much additional weight would/do you add to the next 2 lifts?
I do 7.5kg on bench and 15kg on squat&deadlift
Usually how much time do you have between lifts?
About 4-7 minutes
Do you bring anything to eat or snack on?
Yes bring a cooler full of food but don't bring anything you don't normally eat this isn't the day to test out of Greek yogurt sits well when you max a squat attempt (trust me the judge in front of you won't appreciate this)
Do you pin any Preworkout before the meet?
I did for my first meet in the bathroom before squats then took halo before every different lift about 20mins in advanced
Do you pin at the hotel? Or at the meet site?
Regular pin at the hotel like your tren ace and test and such but preworkout pin at meet if you are going that route
How do you keep your energy levels up throughout the meet?
You're at a fucking powerlifting event with a ton of likeminded animals the energy will be up you'll have 20 strangers in the back that you are competing against cheering you on to crush.
Especially if it is a long one?
Ephedrine, caffeine pills, and bring your headphones so you can zone out during the long breaks.
Thanks for your reply @RodgerThat. I appreciate it. I plan on going to see a meet soon just to take it all in and see what the atmosphere is like. And network.
My warm up is similar to Rodger's lots of stretching and getting warm but just enough with the weights to get me prepped for my first attempt.
Bench warm up would go something like below
135x5
185x4
235x2
285x1
325x1
attempts would be something like 365, 390, 405
deadlifts I warm up very little for as you are already warm from your first two lifts and being in a crowded room half the day.
my deadlift warm up is something like below
225x3
315x1
405x1
My first deadlift attempt I generaly treat like my final warm up and would be about 495, then 530-535, last 575 or so.
Don't be afraid to use Wendler's recommendations for your first meet attempts which are 85% of your target max for 1st, 92.5% for 2nd, 100% for final.
Flights are generally 10 to 12 lifters so approximately 10 to 15 minutes between attempts.
Yes to food and lots of it for me. I generally bring 3 peanut butter and jelly sandwiches. A full bag of trail or chex mix, almonds, apples. Most importantly make sure you have plenty to drink. I bring a 24 pack of water plus gatorade and a few cokes for caffeine.
Plenty of food and staying hydrated to keep the energy levels up for me. I try to conserve my energy between lifts sometimes even taking a short nap between lifts if there are lots of flights but you aren't likely to be able to pull that off in your first couple of meets.
Bench warm up would go something like below
135x5
185x4
235x2
285x1
325x1
attempts would be something like 365, 390, 405
deadlifts I warm up very little for as you are already warm from your first two lifts and being in a crowded room half the day.
my deadlift warm up is something like below
225x3
315x1
405x1
My first deadlift attempt I generaly treat like my final warm up and would be about 495, then 530-535, last 575 or so.
Don't be afraid to use Wendler's recommendations for your first meet attempts which are 85% of your target max for 1st, 92.5% for 2nd, 100% for final.
Flights are generally 10 to 12 lifters so approximately 10 to 15 minutes between attempts.
Yes to food and lots of it for me. I generally bring 3 peanut butter and jelly sandwiches. A full bag of trail or chex mix, almonds, apples. Most importantly make sure you have plenty to drink. I bring a 24 pack of water plus gatorade and a few cokes for caffeine.
Plenty of food and staying hydrated to keep the energy levels up for me. I try to conserve my energy between lifts sometimes even taking a short nap between lifts if there are lots of flights but you aren't likely to be able to pull that off in your first couple of meets.
Can't help with a template, but any of us could point you in the right direction for coaching.
1.) Same as the warming up for max attempts at the gym. Minimal deadlift warm-up since you're warm from squats.
2.) I warm up to about 90-95% of my first attempt.
3.) First attempts are weights I could hit for a triple any time without question.
4.) Second attempts are weights I could hit for a double any time without question. Third attempts are PRs based on how the second attempt felt.
5.) Between attempts could be like 5 minutes to like 20 minutes. Between lifts could be an hour or a few hours. Depends on meet size.
6.) Yes, tons of food and drink. Gonna be there from 6-12 hours. Would be a rough day on an empty stomach.
7.) Last meet was my first one pinning TNE before.
8.) Hotel
9.) Eat plenty of carbs and stay hydrated. Don't start the day with sugary or caffeinated drinks to avoid the crash. Save them for after bench. Also don't get emotional or excited, too long of a day for that. I only get hyped and use ammonia on my third attempts for the energy conservation. If you've chosen your weight properly on your first and second attempts there's absolutely no need to get hyped or excited. You should be able to pull a single at RPE 8 or RPE 9 at any time without question. Only get emotionally invested in your third attempts because the first two should be certainties.
Hope that helps. We need to do a write up on doing your first meet and get it stickied.
