pitbull
Member
Wow I would so join if that was local, my crappy gym cost me 150 for a family membership and it doesnt have one decent bar or bench. I am green with envy
MESO-Rx
Anabolic Steroids
Powerlifting with a Legend
- Thread starter franchise24
- Start date
What crappy gym is that? Anytime Fitness?
Yeah we have just about every bar. I took my Eleiko Powerlifting Competition bar to the gym. I was keeping my bars in the locked up in the closet in my old gym and used them when went in. I took all my bars their. And I have access to the gym 24/7. But I don't go in outside of our training days. I'll go in on Mondays to get some extra squat work with an elitefts SSB. Noting above 65%.
He's pretty strict with recovery and following our planned programming. After the main lifts we do all our accessories for that lift.
The team has to adjust just a little. We bench heavy every week. Then about two fatigue drops. Heavy deadlifts and squats alternate every week. So we deadlifted heavy this week squatted light last week. This week it will be light deads and heavy squats.
He moved squat day from Sunday to Saturday. So the heavy deadlift session this week had some of the guys having to go lighter than was planned.
One guy pulled 677 2x3 220 weight class. Holds the Georgia record for squat in his weight class.
He's pretty strict with recovery and following our planned programming. After the main lifts we do all our accessories for that lift.
The team has to adjust just a little. We bench heavy every week. Then about two fatigue drops. Heavy deadlifts and squats alternate every week. So we deadlifted heavy this week squatted light last week. This week it will be light deads and heavy squats.
He moved squat day from Sunday to Saturday. So the heavy deadlift session this week had some of the guys having to go lighter than was planned.
One guy pulled 677 2x3 220 weight class. Holds the Georgia record for squat in his weight class.
So I reached out to Anderson Powerlifting for a sponsorship. I spoke with the guy that deals with Anderson's sponsorships via email. I sent him some vids and gave him my best gym numbers told him my next meet would be in March. He replied and said right now they have 47 athletes and aren't going add anymore for the year. And that since Goggins is also sponsored by Anderson powerlifting it wasn't advantageous to them. But that he would put me on the 2018 watch list.
I truly wasn't expecting them to sponsor me. But I was looking for some more advice on how to go about seeking sponsorships. He gave me all the info I needed to seek a sponsorship. 2018 as long I can keep myself healthy and avoid serious injuries that would take months to recover. I will get that sponsorship and I my goal is to get that 500 Wilks score by the end of the year.
I truly wasn't expecting them to sponsor me. But I was looking for some more advice on how to go about seeking sponsorships. He gave me all the info I needed to seek a sponsorship. 2018 as long I can keep myself healthy and avoid serious injuries that would take months to recover. I will get that sponsorship and I my goal is to get that 500 Wilks score by the end of the year.
500 Wilks would be crazy impressive. Need an 1810lb total at 220lbs for that.
Yeah it would be. It's going to take a lot of work. I need to get my pulls into the 700's and my squat. My bench will go up. I'm over 400 on bench.
I've got a lot of work to do while staying healthy. I know it's a lofty goal for one year. But with proper nutrition training and listening to Steve I should get it if not get pretty damn close. If I miss it in 2018 I'll get it in 2019.
He might have me move down to 198. I'm sitting between 211-215. We will see how it all plays out.
I'll be 41 in February. It's now or never. Have a few more good years to push hard but smart.
@Perrin Aybara I'm going to bulk now while on trt. I think I can put on a good solid 10-15 pounds. Build some strength at the bigger size and work it back down in body weight.
10/03/2017
So coach is baffled at how I explosive my first two reps are with heavier weights but then I just die after that. After my my working sets and dropping down to 319 and 265 at then end you widened my grip to ring finger on the rings now, and me switch from heels up to to heels down. Got more leg drive with heels down for sure. He asked me how was grip width before I came to him I showed that it was pretty narrow. I know I can hit 341 for 6-8 reps with my old grip. So he said next week he wants me to go back to that grip to evaluate me. I have pretty big triceps and that is definitely my strength when it comes to benching. He will notice the huge difference next week.
Once we got done training I and everybody was gone. I spoke to him about my goal of trying to get a 500 Wilks. He said that I am very strong, and that we haven't even tapped into that strength yet do to technique. He said 500 Wilks is and will be hard. But I made it clear I willing to train as many times a day a week to try and achieve that goal. So he is putting on specific program to help me try and achieve this goal. I know it's a lofty goal. But I will give it my all. Even if I don't get that 500 Wilks I will be damn close. And can hang my head high knowing that I gave it my all and let it all hang out while training in the gym and competing. No regrets.
Bench:
45 3x20
TRI-SET Supinated EZ Bar grip tricep pushdowns, cable pushdowns, EZ Bar pronated grip pushdowns:
3x15 of each
Recovery:
Orange light band pull-aparts:
3x25
Dumbbell external rotations:
3x15
So coach is baffled at how I explosive my first two reps are with heavier weights but then I just die after that. After my my working sets and dropping down to 319 and 265 at then end you widened my grip to ring finger on the rings now, and me switch from heels up to to heels down. Got more leg drive with heels down for sure. He asked me how was grip width before I came to him I showed that it was pretty narrow. I know I can hit 341 for 6-8 reps with my old grip. So he said next week he wants me to go back to that grip to evaluate me. I have pretty big triceps and that is definitely my strength when it comes to benching. He will notice the huge difference next week.
Once we got done training I and everybody was gone. I spoke to him about my goal of trying to get a 500 Wilks. He said that I am very strong, and that we haven't even tapped into that strength yet do to technique. He said 500 Wilks is and will be hard. But I made it clear I willing to train as many times a day a week to try and achieve that goal. So he is putting on specific program to help me try and achieve this goal. I know it's a lofty goal. But I will give it my all. Even if I don't get that 500 Wilks I will be damn close. And can hang my head high knowing that I gave it my all and let it all hang out while training in the gym and competing. No regrets.
Bench:
- 155 1x5
- 221 1x5
- 275 1x3
- 319 1x1
- 341 6x3
- 319 4x5
- 265 AMRAP
45 3x20
TRI-SET Supinated EZ Bar grip tricep pushdowns, cable pushdowns, EZ Bar pronated grip pushdowns:
3x15 of each
Recovery:
Orange light band pull-aparts:
3x25
Dumbbell external rotations:
3x15
Solid work with the 341! really like this day of training. looks similar to what my coach is currently having me do. my volume just increased a ton after my first initial block. excited for bench day today. got a top set of buffalo bar for 6 at 9RPE. then a gang of AMRAPS. i really think AMRAPS at the end of training one of the lifts is where its at. only been doing it for a month now and see a difference. minus deadlifts. AMRAPs and deads sound terrible.
Also doing banded pullaparts/rear delt stuff in my training. i think its another over looked key to a solid bench. alot of the old school gyms at my gym always do them.
ive also changed my feet positioning in bench to tucked as far back as possible on the balls of my feet to a more flat footed, spread apart position. feel alot more stable, tight and can get more leg drive by forcing my knees out off the chest.
Same here he told me try flat footed I got nice leg drive with that change. He has me pretty wide with my grip. Ring fingers on the ring. He wants to go back my original group to see if I get more per set. I know I will my triceps are huge and strong. It's strength in bench.
I expressed my desire to try achieve a 500 Wilks so he wants coming in on an extra day or two working technique and playing different grips. If keys stay with my original grip the next will be wide grip to strengthen the pecs.
Even-though we train 3x week. We can lots of volume and do our accessories all in two hours.
Yeah i was ring fingers on the ring for a while. recently just switched to pinky just inside the ring. Feels a ton better and can get more tricep involvement. im like you, triceps are big and strong. hit 8 on CGBP with 315. would probably be close to that with my old comp grip on bench.
im currently doing 4 days a week. 1 deadlift day, 2 bench days (comp grip and CG days) and this week im squatting twice ( volume day and speed day)
im currently doing 4 days a week. 1 deadlift day, 2 bench days (comp grip and CG days) and this week im squatting twice ( volume day and speed day)
He said we will go back to my old grip next week and see. I get more leg drive flat footed. Just get little to no arch. Have to find a way to set up and get my traps upper back stuck on the bench. But he has pulling the bar out pulling my traps together and down which puffs my chest up. No issues with shoulders or elbows since training with him.
That's my strength pinky inside ring. So I for me it's a thumb length away from the smooth surface on the bar.
That is about where I place my hands on bar as well. Been making adjustments so I can find the sweet spot to be able to lift more without too much stress on my rather responsive tris.
Now that big brother is over I need a fix for my drama. Great training info along side a dish of drama in this thread? Consider me subscribed!
How old are you franchise? You have some good numbers! I’m 43 recently back in the gym to beat my PRs from 15 years ago. I like how you are explaining each rep vs how much and how many you are doing. I’m learning a lot. I wish I had a spotter. I whole-hearted agree that unracking throws you out of position and it’s best to have a lift off even doing speed work. I am not built for powerlifting. My arms are super long which is an advantage for sumo DL, but when I unrack a bench press, it seems like my elbows are damn near parallel to the bench and I have to push up 6”. I need to work on my bench setup. I’ve always built an arch but never drove through my legs. I am going to work on this. Thanks for bringing it up!
Please add a little info as to how long you are resting in between each set as well as inbetween exercises. I see many guys fucking around for 5 minutes inbetween sets on the platform. This pisses me off when there is a line. Especially when it’s a bunch of guys doing fucking curls. They take all the boxes and use them as nightstands too.
How old are you franchise? You have some good numbers! I’m 43 recently back in the gym to beat my PRs from 15 years ago. I like how you are explaining each rep vs how much and how many you are doing. I’m learning a lot. I wish I had a spotter. I whole-hearted agree that unracking throws you out of position and it’s best to have a lift off even doing speed work. I am not built for powerlifting. My arms are super long which is an advantage for sumo DL, but when I unrack a bench press, it seems like my elbows are damn near parallel to the bench and I have to push up 6”. I need to work on my bench setup. I’ve always built an arch but never drove through my legs. I am going to work on this. Thanks for bringing it up!
Please add a little info as to how long you are resting in between each set as well as inbetween exercises. I see many guys fucking around for 5 minutes inbetween sets on the platform. This pisses me off when there is a line. Especially when it’s a bunch of guys doing fucking curls. They take all the boxes and use them as nightstands too.
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I'm 40 going on 41. Rest periods. All depends if there's is three lifters per bench I just hop on when it's turn.
I used to dick around for 5 minutes as well. I'll try and track rest periods next session. Coach slows me up. The atmosphere gets me amped so many times I think I'm ready to lift and coach days take some more time.
I'm guilty of that, but I lift alone and very few people at my gym ever do squats or deadlift. I'm not holding anyone up.
What kind of bar is that bent looking one on the rack ? Never seen one shaped like that as I thought it might been bent from all that heavy weight you do.
It's a buffalo bar. The bend makes it easier on the elbows and shoulders.
