FF's Log .1

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I'm already in PR territory for 5 RM. I can't remember hitting 235 for 5 reps on bench without clustering. I guarantee I've never squatted 300 for 5 legit reps.

in 2 weeks, I'll be trying to push press 205 for 5 reps. that will be a huge step for me if successful.

at any rate, I've been gaining serious weight lately and some of it's even muscle. still haven't taken a break since my last HST cycle, but the 5x5 started light and was a deload of sorts. I feel great and stronger than ever.
 
I can only imagine how you feel, FF. Hitting PR after PR is an incredible accomplishment. Good luck in the coming weeks! I'm sure you'll hit your new goals easily.
 
<div>
(fearfactory @ Apr. 21 2008,11:18)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">still haven't taken a break since my last HST cycle, but the 5x5 started light and was a deload of sorts.  I feel great and stronger than ever.</div>
That's good stuff...maybe the key for some serious gains in mass and strength.  The 5x5 is a deload from 5's or triples, then maybe a full SD and start again.  Make's for a nice long cycle with some changeup so things don't get boring.  I'd like to see you get that 205 PP in the next couple of weeks.
 
Squats
1x5x150
185
225
225

OHP
1x5x120
140
170
195 (4+1) -edit- this set was push press

Deads
1x5x245 (DOH)
295
345 (hook)
395 (alt)

3x10xbw incline situps

I think I failed my push press today because I didn't rest long enough between sets and spaced my hands too far apart.  the 205 goal is undeterred.  pretty happy w/ getting 5 reps w/ 170.
 
<div>
(fearfactory @ Apr. 21 2008,11:18)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">at any rate, I've been gaining serious weight lately and some of it's even muscle.  still haven't taken a break since my last HST cycle, but the 5x5 started light and was a deload of sorts.  I feel great and stronger than ever.</div>
I'm sure alot of it is muscle. The 5x5 sure has a way of making you feel like a freaking beast! Gotta love it! You got to be happy with that 195 for 4. At the rate your going, you will probally bury 205!! Lift hard my friend!
 
I am more impressed with the 170 X 5 for normal overhead presses. Way to go man! My current 1RM for that is 165, but I hope to blast past this over the next few weeks.
 
<div>
(nipponbiki @ Apr. 23 2008,9:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I am more impressed with the 170 X 5 for normal overhead presses. Way to go man!   My current 1RM for that is 165, but I hope to blast past this over the next few weeks.</div>
thanks for the encouragement guys.

np,
I have no doubt you will. just a week ago I failed to get 5 strict OHP w/ 165. but this week I got 170. can't blame you for being more impressed w/ strict presses than pushes. I agree with you. I am currently hoping that push presses will get me more used to handling larger weights...increasing confidence and neurological capability (or something similarly intelligent sounding).


4-16-08
...165 (4+1 darn!)
 
<div>
(nipponbiki @ Apr. 23 2008,9:07)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">By the way FF, since you won't let me buy you the book, you can at least watch these clips from Rippetoe's seminars.

http://www.crossfit.com/cf-info/excercise.html

Click on the power lifts link and start watching.</div>
I've seen that page several times and never noticed the power lifts link!!!! thanks for the referral, I'll be checking that out once I get off work.
 
Squats
1x5x145
185
225
260
1x3x305

Front Squats
0x1x305 (did a negative)
1x1x275

Squats
1x8x225

Bench
1x5x120
145
175
205
1x3x240
1x8x175

Cleans
1x5x120
120
145
165
1x3x195
1x8x145

assistance
4x8x170 close grip bench
3x8x107 preachers
3x8x102 skulls

notes:  the front squat video has terrible form.  it was a surprise to me that I got it.  so...yeah, next time I try a &quot;heavy&quot; front squat, it will be much improved.
 
Nice job with the front squats fearfactory.  You should try to get in on that race to 315.

Are you lifting in slippers?  Why not just go barefoot?
 
Nice job FF.

Re front squat: watch that lower back as you hit the deepest point. Still seems to be rounding a bit too much to me like it was with your back squat. Keeping it flat will reduce your depth a little but that's ok. You'll get a much better ham stretch and more drive out of the hole.

Form is likely to suffer with a heavy RM attempt so don't worry too much (but do try to sort that lower back thing with your lighter loads too).

Ha! You guys with 45lb plates and bars have to get 315 for 3 plates a side. I only had to get 140kg (308) to get 3 plates a side. Gotta love metric!
biggrin.gif
 
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(GothicSerpent @ Apr. 25 2008,2:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Are you lifting in slippers?  Why not just go barefoot?</div>
guess I could try barefoot, hadn't considered it...
 
<div>
(Lol @ Apr. 25 2008,3:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Re front squat: watch that lower back as you hit the deepest point.</div>
rounding has been an issue for me. here, I think it's exaggerated as my intent was to leave the bar on the pins...but once in the hole, I knew I could actually make the lift.

heavy weights held in the front squat position help me get ready to catch cleans and feel more confident w/ OHP. that's the idea anyway....

question for you Lol,
there's going to be a USAPL sanctioned powerlifting event close by me in July. I normally go to this event (Sunflower State Games) and watch the wrestling anyways; point being I'll be there. this will be the first year they have powerlifting. specific details won't be released until May 1st. but rumor is they'll have a novice division that I'm thinking of participating in.

it's not like I have illusions of winning the thing. think it'd be ridiculous to particpate in an event, knowing my numbers would total less than 1200? am quite sure I could get my weight down below 220, but I don't know what the weight divisions will be (or if that's even applicable)...
 
<div>
(Lol @ Apr. 25 2008,4:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Ha! You guys with 45lb plates and bars have to get 315 for 3 plates a side. I only had to get 140kg (308) to get 3 plates a side. Gotta love metric!</div>
Dag, if only I had moved to England, I coulda gotten my three-wheel deadlift picture sooner...!
wink.gif


Nice job on the Front Squat, FF.
 
<div>
(fearfactory @ Apr. 25 2008,6:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">it's not like I have illusions of winning the thing. think it'd be ridiculous to particpate in an event, knowing my numbers would total less than 1200? am quite sure I could get my weight down below 220, but I don't know what the weight divisions will be (or if that's even applicable)...</div>
I think you should do it. Your total is respectable enough and besides, from what I've heard, most of those meets are full of people who aren't all that strong anyway. Not saying your's will be that way, but you never know. Anyway, I'd suggest doing it just for the experience. That way, when you decide to try it again, you'll know what to expect.

Besides, if it's a geared event, you'll be at a disadvantage without a bench shirt, squat suit and deadlifting suit. Even if you had those, you'd probably be at a disadvantage since you haven't trained in equipment.

Anyway, if you do it, make sure to let us know how it turns out. I think you'd probably do pretty good, depending on what weight class you end up in... obviously if you are up against 350 lb superheavies, the competition might be a bit stiff.
 
Re the meet: if you've been before you'll probably have some idea of what kind of lifters will be in the novice division. If not, is there any chance you could just ask one of the organisers for some guidance?

I'm with Tot and think you should go for it as the experience will be well worth it. Just be realistic about what you would like to get for your total and then plan a cycle so that you peak on the day of the competition. The competitive environment will no doubt help you to match or better your current PRs.
 
At least go and watch one. It will make you want to compete even if your'e disadvantaged: PL's are a very supportive group. My wife even likes to go and cheer for everybody. I'd compete myself if they'd allow manta rays. Stupid rule.
 
at the very least I'll be watching. the event is only open to Kansans and this is the 1st year that powerlifting has been included. I talked to an organizer and he said there is a raw, novice division but wasn't sure on the weight classes (he's more involved on the wrestling side).

talked to my buddy about it last night and he agreed to sign on, if I did. he's stronger than I (well, he has been). there's my motivation.

the only hang up I have is that I think the lifting will prevent me from watching the wrestling (though the official schedule isn't released, I was told there may be a conflict). ....and I haven't missed the wrestling since 1992.

anyways, odds are I'll be &quot;competing&quot; in the lifting. I appreciate the encouragement from you guys. maybe I'll even meet some lifters in the area. it's kind of exciting that the organization decided to include lifting. will definitely update you all and link you to the results.
 
<div>
(fearfactory @ Apr. 27 2008,11:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">anyways, odds are I'll be &quot;competing&quot; in the lifting.  I appreciate the encouragement from you guys.  maybe I'll even meet some lifters in the area.  it's kind of exciting that the organization decided to include lifting.  will definitely update you all and link you to the results.</div>
Excellent! Powerlifting meets are great fun! They are arranged by age and weight class, so you'll be competing against others your size (and type...
wink.gif
).
 
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