TallCanz Posted February 28, 2012 Share Posted February 28, 2012 Some deadlift training seems an appropriate way to start out this log. 10 weeks out from my next meet: Foam rollGHR x body weight 10x2Micro-mini Elite band single arm pull downs 20x2Micro-mini Elite band pull aparts 15x2Average band rows 15x2Traction Deadlift:135x10 x2225x5 x2315x3Added belt/briefs405x2460x2470x2 Buffalo bar good mornings:145x10 x2235x8 x3 DB Rows 75x12x3Elite average band standing crunches 30x4Wide grip pull downs 135x12x3GHR 55x6, 60x6, 65x6DB hammer curls 30x12x3 More traction and static stretching. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted February 28, 2012 Share Posted February 28, 2012 Damn son. Where's the meet? Link to comment Share on other sites More sharing options...
TallCanz Posted February 28, 2012 Author Share Posted February 28, 2012 New Port Richey, Florida. A number of other teammates are heading down there to compete as well. We're all hoping for some good PR's and a team trophy. Link to comment Share on other sites More sharing options...
MattSxvx Posted February 28, 2012 Share Posted February 28, 2012 Stupid strong Link to comment Share on other sites More sharing options...
TallCanz Posted March 1, 2012 Author Share Posted March 1, 2012 I've been getting a shooting pain in my elbow as of late. My training partners think that it's from using reverse bands for my speed bench so I've completely cut that out. I'm still feeling the residual effects though. Warm up:Mini-band pull aparts 15x2Mini-band tri extension 15x2Average band standing crunched 30x3Average band rows 15x2GHR x body weight 10x2TractionStretching Bar 20x295x15135x12185x8225x5275x2Added bench shirt315 1/2 rep to work the shirt up some and see how my elbow was feeling3board 385x23board 425x23board 445x2 I wanted to get in some higher board work, but my elbow started flaring up pretty badly. Everything felt pretty easy though.Incline db tri extension 45x8x3Lat raises 35x8x3Tri press down 90x8x3Average band pull aparts 8x3 More traction, more static stretching. As much as I loathe stepping off of a training cycle, I'm looking forward to not seeing the gym next week and going to The Keys. I'm hoping that a little time off will ease the pain that's developed from benching with bands. Link to comment Share on other sites More sharing options...
TallCanz Posted March 3, 2012 Author Share Posted March 3, 2012 I've been feeling beat up these past couple of days and today was no exception. Standard warm up. Mastodon bar 20x2150x12225x8315x3Low box(~1 1/2" below parallel) suit, straps down420x3510x3x3 Speed pulls315 1x10 I'm not happy with today at all. Squats felt heavy all the way through and I even went lighter than I should have been. I'm really starting to believe this week off will be a good thing. Link to comment Share on other sites More sharing options...
TallCanz Posted October 7, 2012 Author Share Posted October 7, 2012 Going to start keeping up with this again. I benched yesterday. I've been doing really well and making great improvements with my raw and geared benching lately. I've started really cleaning up my diet and sleeping more. 95 x 15135 x 12185 x 8225 x 5275 x 2Added shirt(2 board) 385 x 1(1 board) 425 x 1455 x 1475 x 1 This was a 50 pound PR for me so I'm extremely excited. The meet I wanted to do in December is canceled, so I'll be doing one in February now. With the way everything has been going lately I don't think it's out of the question to go 700 on the squat, 500 on bench, and 550 on deadlift. I'd be pretty close to an Elite ranking at that point. We'll see if the progress keeps up! Drop set 225 x 10 DB shoulder press 40 x 10 x 5EZ Bar press downs 75 x 10 x 5Single arm rows on cable machine 60 x 10 x 5T Bar rows 135 x 10 x 5 Link to comment Share on other sites More sharing options...
robert Posted October 7, 2012 Share Posted October 7, 2012 Nice deadlift and bench numbers! Cool that you spend so much time on other aspects of training like warm-up, foam rolling muscles, and things like that. All the best with your training. Numbers are looking good. Link to comment Share on other sites More sharing options...
MattSxvx Posted October 8, 2012 Share Posted October 8, 2012 Glad to see you back on here. Stupid strong..... Link to comment Share on other sites More sharing options...
TallCanz Posted October 9, 2012 Author Share Posted October 9, 2012 Deadlifting today. My numbers are down from those that I posted in the past, but this is all raw and conventional after hurting my back a while ago. I'll be back in the game soon enough. Standard warm up+wide grip pull downs 105 x 15 x 2 135 x 10225 x 8315 x 5Added belt and Xibalba on the boombox385 x 2430 x 2Drop set pseudo-speed-pulls315 x 3 x 3 (60-90 second rest periods) Power shrugs 315 x 5 x 3All of the following have 60 second rest periodsStiff legged deadlifts 225 x 5 x 3Barbell rows 185 x 5 x 3Underhand pull downs 195 x 5 x 3Goodmornings 205 x 5 x 3 All sorts of exhausted now and not looking forward to writing a paper. Can anyone recommend a good vegan lifting belt? The belt that I have right now is suede, but someone gave it to me for free so I wasn't going to argue. I've been trying to find one that is heavy duty enough to support my chubby little self. If someone can point me in the right direction, I'd appreciate it! Link to comment Share on other sites More sharing options...
TallCanz Posted October 10, 2012 Author Share Posted October 10, 2012 Dynamic effort benching day. These workouts aren't always done in the standard Westside methods, but just to get some volume in and work on some explosiveness. I weighed myself today and am pleased with my progress of losing weight. I weighed in at 260.5 from 274 two months ago. I still don't have much of a neck and my XL shirts are still fitting well so I'm pleased with my progress. Standard warm-up. I'm going to stop saying this because it's just implied at this point. Bar x 2095 x 12135 x 8185 x 2 x 2Add wrist wraps and Hatebreed185 + 40 lbs. chains x 2 x 3185 + 80 lbs. chains x 2 x 3185 + 120 lbs. chains x 2 x 3Drop set 185 x 20 Fat bar decline, w/ close grip 115 x 10 x 5Orange band single arm press down x 12 x 4DB lateral raise 20 x 10 x 5 Everything was a little bit too easy today so I think it's time to increase the weights a bit. I am doing three week waves of doing a particular exercise; in this case benching with chains. On the fourth week I'll usually do repetition work. It's not very exciting, but I feel like I benefit a lot from it. Link to comment Share on other sites More sharing options...
robert Posted October 10, 2012 Share Posted October 10, 2012 Congratulations on the bodyweight progress and outstanding work on your lifts! Have an awesome week of training. All the best! Link to comment Share on other sites More sharing options...
jamesxvx Posted October 12, 2012 Share Posted October 12, 2012 These lifts are awesome. I'll be keeping up with your log to keep me motivated. Link to comment Share on other sites More sharing options...
C.O. Posted October 12, 2012 Share Posted October 12, 2012 Yeah wow your lifts are ridiculous. Thank you for sharing. Definitely motivating a bunch of us that we can shoot to do much more. -Dylan Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 12, 2012 Share Posted October 12, 2012 Hey Greg, I'll be following along (I'm 7 weeks out from my meet). Good to see another PL'er on here, strong stuff. What weight class and fed are you competing in? Raw or equipped? Link to comment Share on other sites More sharing options...
TallCanz Posted October 13, 2012 Author Share Posted October 13, 2012 Thanks for all the positive feedback, everyone! It's great to find like minded vegans and vegetarians. I'm looking forward to keeping up with you all in your journals and walking away with some new exercises and training techniques. Right now I'm preparing for a meet in February to compete in the AAPF. Provided my weight loss continues at a reasonably slow rate, I'm hoping to get down to 250 without losing too much strength and try to cut to make it to the 242 weight class. I'll be competing in a geared competition at that time with a Metal Pro Squater, Metal Ace bench shirt, and will be pulling in some loose (tight gear seems to put me in a bad position) Metal briefs and a singlet. An Elite total for this weight class is 1790, so that's my goal. My mind was sort of frazzled before the gym today and I wasn't really focused so a lot of this was more trying than normal. I managed to get through to my goal weight for the day, but to say it was difficult is an understatement. Squat night: low box + black foam pad (roughly 1/2" above parallel)Mastadon bar x 12160 x 10240 x 5Added belt330 x 3Added suit (straps down) and Metallica420 x 2510 x 2560 x 2 Front squats 185 x 5 x 5Cybex Ab Machine 120 x 12 x 5Reverse Hypers 180 x 6 x 4 Back to studying for Tropical Ecology and Conservation. Sweet Friday night, right? Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 13, 2012 Share Posted October 13, 2012 Shit, some big weights being hoisted dude. Get some videos up !! Link to comment Share on other sites More sharing options...
TallCanz Posted October 14, 2012 Author Share Posted October 14, 2012 Saturday evening benching: Bar x 15135 x 10185 x 5225 x 3275 x 2Add shirt + Know The Score385 for a half-rep3 Board425 x 1465 x 1495 x 1Pardon the belly. I promise I wasn't trying to be lewd. 525 x 1This came up pretty easily so I decided I would try for a PR today. I was a little bit too confident and had what my training partners call a "soft lockout." Basically, they said that the chances of it being two white lights were pretty good, but I don't want to get in the habit of making it "look" like I did something rather than actually doing it and making it look easy. No drop set today. No real reason other than being lazy and my forearms hurting really badly. Overhead barbell press 125 x 6 x 4Wide cable rows 150 x 8 x 4DB front raises 30 x 8 x 4DB rows 110 x 8 x 4Internal/External forearm rotations with sledgehammer x 15 x 2More mobility grip work After I was releasing my grip on the barbell after benching, my forearms were in a huge amount of pain. It's been going on for a week now, so while at work I bought a brace that's used for tennis elbow. I was talking to my training partner Jo about it and he says that it's probably because of an irregular emphasis on a set of muscle groups without training the rest. He said that because so much of what we do focuses squeezing the bar as hard as we can, we neglect the muscles that allow our hands to open and it creates an imbalance. The man's got a 650 lb. bench record, so I think I'll heed his advice and see what happens. Back to studying. Hope everyone has a good weekend! Link to comment Share on other sites More sharing options...
TallCanz Posted October 14, 2012 Author Share Posted October 14, 2012 Sorry about the videos not working. Those are the links if you're interested. Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 14, 2012 Share Posted October 14, 2012 Cheers bud, will check out the videos. Subscribed to your channel as well btw. Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 14, 2012 Share Posted October 14, 2012 Strong benching !! Link to comment Share on other sites More sharing options...
TallCanz Posted October 17, 2012 Author Share Posted October 17, 2012 Back to pulling sumo now that I'm done with the Coan Routine. Truthfully, I think that I'm just a little too plump and have arms that are a little too close to a Tyrannosaurus to consider pulling conventional in a meet. It's probably smart to still do them as accessory work just to strengthen my lower back, but other than that I'll probably just stick with sumo. Stayed light and did reps to get back into the groove. 135 x 10225 x 8315 x 3Added belt + Taylor Swift315 + 40 lb. in chains x 3315 + 80 lb. in chains x 3315 x 120 lb. in chains x 3Dropset 315 x 10 Speed squats low box (1 1/2" below parallel)145 + green band (120-140 lbs. at top) + no belt x 2 x 8 T Bar row 180 x 10 x 4Standing crunches with black monster band 30 x 4Prowler pushes + 70 lbs. x 30 yards x 6 (30 second rest periods) I'm sort off my training schedule this week because I had a huge exam earlier this week and didn't make it to the gym. Getting back on it though. Still at 260.5 in my weight so I think it's back to doing cardio and keeping a closer eye on my diet. I just have an abusive relationship with peanut butter.. sigh. Link to comment Share on other sites More sharing options...
TallCanz Posted October 19, 2012 Author Share Posted October 19, 2012 Exhausted going into the gym today so I did what I needed to and then got out as quickly as possible. I hate rep work too so this made it even more difficult to get motivated to bench. I used the Fat Bar today to try to cheer myself up. It only weighs 15 lbs. but it's significantly more thick; to the point that I can't wrap my hands around it and touch my fingers. Bar x 20105 x 15165 x 12205 x 10 x 4 DB incline 50 x 25 x 2DB overhead press 45 x 10 x 4Forearm work Link to comment Share on other sites More sharing options...
TallCanz Posted October 20, 2012 Author Share Posted October 20, 2012 Squats with the mastadon bar Broom stick squat (this is more just to stretch than anything) x 20 x 2Bar (60 lbs) x 10150 x 8240 x 5Add belt 330 x 3Add suit, straps down 420 x 3510 x 3Reverse light bands (take off about 80 lbs. at the bottom) + Suicide File560 x 3605 x 2635 x 1 PR!! Rack pulls at knee height, no belt315 x 8405 x 5 x 2455 x 3 x 2 Black band standing crunches 30 x 4Smith machine calf raises 225 x 12 x 4 Link to comment Share on other sites More sharing options...
VeganEssentials Posted October 20, 2012 Share Posted October 20, 2012 Great training log to follow, the world needs more vegan powerlifters! Link to comment Share on other sites More sharing options...
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