Making the switch to powerlifting, Gobuckeyes 2017 log

[franchise24]

You think you might have lost some stability by moving your elbows in? I've been playing with my bench for a little bit trying different shit out and I've noticed I lose quite a bit of balance/stability when I tuck in my elbows I think my issue is probably form related but I got a buddy coming this weekend to help me with that so maybe I can get my numbers up.

Elbows should be tucked in at about a 45° angle going down. Once you find your groove you'll be good.

Once I unrack the weights, I pause and reset my scaps and make sure the bar is stable and where I want it to be.

 

[Gobuckeyes0122]

Mine used to flare out closer to 90 lmao. They r close to 45 now. My form is still a work in progress.

 

[Gobuckeyes0122]

Did light squats today. Didn't go any higher than 275 and that was for only 1 set. Most where at 225 and 245. Video taped myself to check form, I think my form was off Monday and that's why my leg started to hurt, I can almost guarantee it. I started a new warm up routine also, it takes me almost 25min to warm up now but my legs felt a lot better when I started to add more weight. I really worked on depth today, I noticed some of my reps are really close to being not good. They r just at parrell, and some r just below. I'm trying to get the feel for what just below parell feels like. I also weight it at 216 today, maintaining a good diet.

 

[Gobuckeyes0122]

Push press day, worked up to 3x3 195. Felt pretty good, I started a new warmup routine for my upper body also. This takes about the same time as the lower body, 25-30min but I feel ready to go. In definitely keeping these warm ups in place bc I don't want to hurt myself. Other than that, I'm just ready for deadlift day tomorrow!!

 

[Gobuckeyes0122]

Did 1x3 420 on deadlifts. It felt good to lift but I only did one set at That weight bc I struggled on it. So I did some back down sets at a lighter weight instead of failing at that weight on the 2nd or 3rd set. I feel pretty proud how far I've come in such a short time of powerlfitng. I wish I would have been doing this the whole time I've lifted instead of bro splits lol.

 

[ickyrica]

Did 1x3 420 on deadlifts. It felt good to lift but I only did one set at That weight bc I struggled on it. So I did some back down sets at a lighter weight instead of failing at that weight on the 2nd or 3rd set. I feel pretty proud how far I've come in such a short time of powerlfitng. I wish I would have been doing this the whole time I've lifted instead of bro splits lol.

Way to work dude! You're doing great. Good call getting one sets in rather than failing. I've made that mistake before lol

 

[Gobuckeyes0122]

Way to work dude! You're doing great. Good call getting one sets in rather than failing. I've made that mistake before lol

Thanks man, I wasnt sure about dropping down but it made sense at the time and I'm glad i did.

 

[Gobuckeyes0122]

PR today on squats. Did a single at 415, only 1 set then I did back down sets again. I like doing back down sets bc they seen lighter after you have lifted something heavy. My diet is staying pretty good, I'm not eating bad and my weight is 217. My and I made some oatmeal bars for when we want something sweet, so that has helped a lot.

 

[franchise24]

PR today on squats. Did a single at 415, only 1 set then I did back down sets again. I like doing back down sets bc they seen lighter after you have lifted something heavy. My diet is staying pretty good, I'm not eating bad and my weight is 217. My and I made some oatmeal bars for when we want something sweet, so that has helped a lot.

When you do back down sets they feel lighter do to a phenomenon called PAP(Post Activation Potentiation).

I wrote up an article in the training forum on it. I'll see if they can get it stickied.

 

[franchise24]

@Gobuckeyes0122 here is the link. It's long read in the study of PAP. They mostly touch on plyo stuff. But it works with weight training.

PAP(Post Activation Potentiation)

 

[franchise24]

@Perrin Aybara @theprodgicalson I decided to repost this here, because @Gobuckeyes0122 mentioned in his log that after doing some heavy singles his back down sets feel lighter. This study and article explaining why that it is is given the name and acronym PAP(Post Activation Potentiation). I was hoping maybe you guys get get it stickied and change or to the title "Why back off Sets feel lighter explained".

And I'm sure many of you including @Docd187123 can add to this.

Disclaimer long read on this study and how it works. Most of the study is based around plyo exercises. But this also works in weight training as long as you don't do too many sets/reps in the 95%(RPE 9.5-10) ranges

Sorry @Gobuckeyes0122 wrong thread brother.

 

[Gobuckeyes0122]

@Perrin Aybara @theprodgicalson I decided to repost this here, because @Gobuckeyes0122 mentioned in his log that after doing some heavy singles his back down sets feel lighter. This study and article explaining why that it is is given the name and acronym PAP(Post Activation Potentiation). I was hoping maybe you guys get get it stickied and change or to the title "Why back off Sets feel lighter explained".

And I'm sure many of you including @Docd187123 can add to this.

Disclaimer long read on this study and how it works. Most of the study is based around plyo exercises. But this also works in weight training as long as you don't do too many sets/reps in the 95%(RPE 9.5-10) ranges

Sorry @Gobuckeyes0122 wrong thread brother.

Thanks man!! When I go to lunch I'll read it.

 

[franchise24]

Thanks man!! When I go to lunch I'll read it.

Anytime brother.

 

[Gobuckeyes0122]

@Gobuckeyes0122 here is the link. It's long read in the study of PAP. They mostly touch on plyo stuff. But it works with weight training.

PAP(Post Activation Potentiation)

Thanks again, definitely an interesting read. It makes sense now why the back down sets are easier or at least feel easier to me.

 

[franchise24]

Thanks again, definitely an interesting read. It makes sense now why the back down sets are easier or at least feel easier to me.

Always. Anything I can do to help here.

 

[Gobuckeyes0122]

Woot woot!!!!!! My bench was awesome today. I worked up to 300 3x1, but the awesome part was my form. I had good form all the way thru, no pain at all in my elbows, and I could have easily benched 325. That 300 felt so fucking light, I made sure to have a nice pause at the bottom and everything. I wanted to put more on but I didn't. I'm trying to follow my program, and I don't want my ego to cause me to get hurt or something.

 

[ickyrica]

Woot woot!!!!!! My bench was awesome today. I worked up to 300 3x1, but the awesome part was my form. I had good form all the way thru, no pain at all in my elbows, and I could have easily benched 325. That 300 felt so fucking light, I made sure to have a nice pause at the bottom and everything. I wanted to put more on but I didn't. I'm trying to follow my program, and I don't want my ego to cause me to get hurt or something.

Good work, stick to the programming though. Slow and steady!! I run through all sorts of reasons why my groin let go and one of them is maybe I grew to fast, went to hard and heavy.

 

[Gobuckeyes0122]

Good work, stick to the programming though. Slow and steady!! I run through all sorts of reasons why my groin let go and one of them is maybe I grew to fast, went to hard and heavy.

Thanks man. Yea sometimes I let my ego get in the way and it has caused me problems before. I used to do the too heavy and fast things but I've hurt myself. That's why I started warming up longer, it literally takes me 25-30 min to warm up. I even start with just the bar on everything and do multiple sets with it.

 

[Gobuckeyes0122]

Got new, at least new to me, lifting belt. Someone left a rogue Ohio lifting belt at the gym. I went to turn it in and the front desk girl to me to keep it, it had been there since the start of her shift last night. And when the trainers come in, if they see it they will just keep it bc they have before. So I don exactly feel good about it, but I'm not turning it in just for someone else to Take it. I guess I can keep bringing it with me and see if I can find the owner. I just don't know how you forget a $100 lifting belt.

 

[franchise24]

Woot woot!!!!!! My bench was awesome today. I worked up to 300 3x1, but the awesome part was my form. I had good form all the way thru, no pain at all in my elbows, and I could have easily benched 325. That 300 felt so fucking light, I made sure to have a nice pause at the bottom and everything. I wanted to put more on but I didn't. I'm trying to follow my program, and I don't want my ego to cause me to get hurt or something.

I know that felt good. Especially not experiencing any pain. Good work brother.