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Powerlifting with a Legend

franchise24 said:
Honestly I believe that was when I decided to say fuck it and I'd rather have some temporary pain in my thumbs then having to sit out a few months rehabbing. Honestly didn't hurt yet anyway. Lets see once I get up in weight. LOL!!! I believe most feds allow you to tape your thumbs if you are using hook grip. But I feel it would just make it harder to really lock that thumb in with any extra material. So fuck thumbs need to toughen up fast. LOL!!!
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I've been taling mine. Mostly because i work with glass soni almost always have little knicks and cuts on my hands/fingers/thumbs lol i dont notice a whole lot of difference in the grip, but my thumbs do get tore up a little less.
 
Ickyrica said:
View attachment 760015 weeks post op today!! Hook grip for life bro!!
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Yeah buddy hook grip way to go. You want to hear something that might be taboo.

I've yet to see anyone not use wrist straps to pull during Training. Go figure. Goggins must know some super secret squirrel technique. Maybe saves grip strength leading up to a meet.

Had a guy pull 605 2x5 Sumo last night. Looked he was about to pass out. Last rep.
 
Ickyrica said:
Wrapped up for pulls, eh? Interesting.


Damn, sounds like a strong mother fucker. Good bar speed?
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Yes very good bar speed.

I believe most wrap up for pulls for 2-3 reasons.
  1. To try and get some extra reps with weight that would slip out of the hands at the end of the set.
  2. So that that they can pull double over in training and save mix grip for comp for those that don't want to hook grip.
  3. And or to save their grip strength for comp.
Many of them will be competing at the Lee Haney Expo at the end of October.

I have my figure 8 straps. But I didn't use them. After I worked up to a certain weight hook grip he told me go mix grip. And each week we will add a set with hook grip.

I think the biggest reason for straps is #2 off the above list.
 
pitbull said:
Really enjoying this log, I took your advise worked out at a "real" gym yesterday. strongest I ever felt. It is amazing how the vibe and environment makes you lift better!!
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It does. Last week during deads I did 385 8x5. I'd never have done that at my old gym. We have big speakers and if you're going for a big lift you go change the music to the song that gets you hype.
 
09/15/2017

Simple easy day. 30 minute walk on threadmill.

Skull Crushers/EZ Bar bicep curl superset:
  1. 70lbs 2x20/70lb 2x12
  2. 90lb 1x15/90lb 1x8
Standing Dumbbell Curls:
25 3x20

V-Bar Tricep Pushdowns/Rope Hammer Curls:
  1. 90 1x15/40 1x15
  2. 100 1x15/50 1x15
  3. 120 1x15/60 1x15



 
09/16/2017

Today was squat day. So I am getting used to how the training rotates. One week heavy deads light squats. So today was light squat day. My freaking hips are tight having trouble getting into the hole not by much though. I might have to really come in with my stance.

Correction to my squat technique. He wants my head looking down just a few feet in front of me. Setting up for the squat. Get under the bar hips under the bar and squeeze glutes to unrack weight.

I need to break with my hips and sit back just a little more. I have a forward lean on some reps.

He reminds this is powerlifting. So after a rep reset get glutes tight and get the next rep. Don't fire up and down like a piston. This is strictly a critique on me. I break tightens when firing up and down. Actually he wants all his lifters to sought of reset after each rep and get that big air.

I also ask about coming in a second day to squat light. Or technique day, which will be Monday.

Comp Squat light day:
319 8x5

Leg press 5 45's on each side with a rig blue heavy band on the leg press machine.
4x10

Leg Extensions:
130 4x10

GHR:
4X10

Walking Lunges 50 feet:
135 3 sets
 
09/18/2017

Active Recovery day. Lots of hip mobility work. Then got to work nothing serious today. Did light SSB squats, since tomorrow is bench day.

Hip mobility work. Banded distractions, Pigeon Distracted, Hip flexor stretch distracted, frog stretch distracted.

SSB:
219 5X3

Reverse Hyper 50 lbs:
5x12

GHR:
5X12

More Hip mobility work:

He is the tip for the day. I know realize what type of squatter I used to be. A dive bomber. With Steve he trains all his lifers to unrack squeeze glutes, break at the hips, go down not slow but in a controlled manner to maintain extreme tightness. Then come back up and squeeze those glutes to finish the squat.

I understand this is one persons way of coaching and it works for some at not others. But when I watch vids of me squatting and dive bombing I see how I loose tightness and my hips shit from right to left. So I am comfortable making this change.

My numbers have gone up in deadlift with just two cues and one technical fix.

To get a sponsorship by him a lifter has to have at least a 500 Wilks score. I will compete in this meet in December 16th. After this meet I will be busting my ass to get that sponsorship. This is going to be a lot of hard work. But this will be my ticket into achieving some of the goals I want as powerlifter. A sponsorship will help tremendously with getting my gym going. Then turning it into an USPA official training center.

Got bust ass for the things we want.
 
I forgot to mention. Today was the first time doing reverse hypers. And I can say with the hip extension associated with the movement, not only does my back feel great now. Was super pumped and tight after. LOL!!!. But it also stretched out my tight ass hip flexors. My hips are starting to open back up. And soon he will be adding more weight to my squats.

My weight right is I don't know. LOL!!!. I will try an weight myself tomorrow on a good calibrated scale.
 
Did you use a hyper machine or just use a bench or ball for hypers?

I have such type hips I am starting to use all kinds of things to help
 
09/19/2017

I'm learning that Powerlifting is much more technical than I thought. I've learned that my bench set up was shit and has improved from shit to decent. My set up originally was super lose. I can't put into words how lose I was prior to training with a coach. Only second session. And I hit 417 on bench with ease. I believe it was 417. Three 25 kilo discs on each side 1 5 kilo disc each side and competition collars.

I need to work on lifting endurance. I can pound out those singles and doubles but weight that I should be doing 5-8 reps I can't get it right now. So after the 417 lift which is a PR. He drop me down to 315 or 319 still getting used to these kilo plates and I could honestly care less to convert. I'll get to the point of converting it. Eventhough the monolift right across the gym has the conversions. LOL!!!

Bench: worked up 417 PR
315-319 one of those two. He wanted 3x5
I got 1x5 then 1x2
275 3x5

Floor Press used regular pound plates:
225 with two chains I don't know the weight of the chains didn't ask.
4x3

EZ Bar pushdowns:
75 4x15

One hand reverse Pushdowns:
15 4x15

Rope leaning forward tricep overhead extensions:
42.5 I believe this machine is in kilos
4x12

Superset machine kickbacks:
4x12

Recovery superset:
Standing Dumbbell external rotations
7.5 pound dumbbell 3x15

Banded pull aparts:
3x25

On my warm-ups to cue me to get my entire body tight mid lift coach slap my leg to drive my heels down and squeeze my glutes.

So from last bench session to now. I've really pulled my scaps together and down. This is much easier with a hand off. With a hand off I can actually start engaging my lats. Once the spotter feels my lats engage and the bar kind of sink into position he let's go.

The feeling of the bar sinking in is actually my cue that my scaps are pinch and pulled down. Now I begin the lift driving my heels down squeezing my glutes to create leg drive.

I drive my heels down because I bench heels up.

I forgot to mention. He moved my grip out from pinky on the rings to ring finger on the rings. I have to say with the technical fixes to my bench going a bit wider I had my reservations. But it felt good. And no pain in shoulders or elbows.

Still lots of work to be done.
 
Last edited:
Marcus said:
I'm at pinkys right now and moved them in to that about 2 years ago to help my shoulders. Do you notice any issues with your shoulder franchise?


I'm usually around 230, but 210 right now. 5'11... how tall are you man? And is this your normal weight?
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I'm 5'9" I was usually thumbs length from the smooth part. Then earlier this year I moved to Pinkies.

Last night he moved me to ring finger no shoulder issues as long as my set up is on point.

The key for me is getting the rack set up perfectly to wear my elbows or locked out. Next I get my setup.

I grab the bar pull my self towards the spotter. Then push forward to get as tight as I can with my legs and upper back on the bench getting as much arch as possible. Pulling my scaps together.

The next big thing that I've learned since joining the team is the handoff from my spotter. With out him I can't stay tight. When he hands the bar off I'm pulling the bar as he is handing stacking the bar over my shoulders. This allows me to keep arms locked and let's my get even tighter by pulling my scaps down towards my ass. Now I'm driving my heels down keeping lower body tight.

All these changes have taken stress off my shoulders. I never used a spotter. I can feel my self break tightness many times unracking the bar. Unracking max effort weight by myself put the most stress on shoulders so I had to set up with my shoulders directly under the bar when I was solo.

Training with a team and a good coach has already added weight to my bench and deadlift just off of technical fixes.

Squat he hadn't pushed me yet. Hips still a bit tight. But getting looser. I believe on Saturday, which is our squat day he will push me.
 
@Marcus you will now you have setup your scaps properly when you chest puffs up. Going just a bit wider for me didn't compromise my shoulders.

Actually creator better leverage for me.

I'm was 220 last year and fluctuate from 210-220. Not sure what coach will want me to do my second meet. If he would want me to go down to 198 or bulk up to 240 then get down to 220. He says I've got a lot of untapped strength that he will bring out.

Right now at 210 it isnt much to go up or down.
 
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