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Re: Greg's Powerlifting Training Journal

Posted: Tue Nov 20, 2012 4:20 pm
by TallCanz
Mini Forklift Ⓥ wrote:Good pulling mate, that will be good for the confidence no doubt.

I'm going to go back to the blocks after my December 1st meet as I want to work on being able to pull 440 from the floor by the time my other meet comes around in April.


With your progress, I'd say that's perfectly attainable. I can't believe that you pull that much more over your body weight. That's insane!

Re: Greg's Powerlifting Training Journal

Posted: Tue Nov 20, 2012 4:25 pm
by TallCanz
Dynamic benching today.

Bar x 15
95 x 15
135 x 12
185 x 8
225 x 5 x 5

Did some pressing off of boards afterwards. My friend John started an equipment line and gave the gym his A Series Boards. It's pretty convenient when you don't have enough people to spot and hold the boards. http://www.ironlandequipment.com/ Sorry about plugging all of my friends :/

265 x 5
275 x 5

OH Press
125 x 5 x 3
Dropset 115 x 10

BB Shrugs 385 x 10 x 4
EZ Bar press down 75 x 8 x 4
DB Front raise 35 x 6 x 5

Re: Greg's Powerlifting Training Journal

Posted: Tue Nov 20, 2012 4:50 pm
by TallCanz
Here's the benching from this past Saturday. Pardon the belly.

http://www.youtube.com/watch?v=jFqwQv3z0uU&feature=g-all-u

Re: Greg's Powerlifting Training Journal

Posted: Tue Nov 20, 2012 4:55 pm
by mrbear666
jesus, thats seriously impressive! big respect! :D

Re: Greg's Powerlifting Training Journal

Posted: Tue Nov 20, 2012 7:48 pm
by Mini Forklift Ⓥ
TallCanz wrote:With your progress, I'd say that's perfectly attainable. I can't believe that you pull that much more over your body weight. That's insane!

Cheers mate, I'm pulling abt 3xbw now but that's reasonably comfortable. I always think us smaller guys have it harder as once the weight is off the floor we don't have the bodyweight to help keep it moving upwards. Bloody physics!

Re: Greg's Powerlifting Training Journal

Posted: Tue Nov 20, 2012 9:07 pm
by Mini Forklift Ⓥ
Check this out mate and see what you think, this is my version of pulling off blocks. I had to make my own ones up lol...



I filmed this video a few months back, there's an hours worth of deadlifting that's been cut down to a little over 11mins. I finished up on pulling 440lb (a little over 3 x bw) off a couple of 20kg plates :)

Re: Greg's Powerlifting Training Journal

Posted: Wed Nov 21, 2012 3:04 pm
by TallCanz
Mini Forklift Ⓥ wrote:Check this out mate and see what you think, this is my version of pulling off blocks. I had to make my own ones up lol...



I filmed this video a few months back, there's an hours worth of deadlifting that's been cut down to a little over 11mins. I finished up on pulling 440lb (a little over 3 x bw) off a couple of 20kg plates :)


Super solid! Being a powerlifter definitely makes you a little more creative with your workouts and set ups, haha. That's similar to what I have except that I have 2" blocks and then throw a rubber plate on top. You have to work with what you have.

One thing that I noticed about your setup, and this could just be because of the angle or because you were pulling from blocks, was that your arms were limp before pulling and as a result it looks like you might have had to fight the weight twice. I used to have this problem a lot before someone pointed it out. If you grab the bar and pull yourself down toward it, it'll set your shoulders back and pull the slack out of the bar. This isn't as much of an issue until you get to big boy weight like you're doing now. If you watch the video it's less apparent on the first attempt than it is on the second, but you can hear the initial slack being rung up and then when the bar is actually set in motion. You've got all the power you need to pull something big, so I'm just wanting to see you get the most out of it! Stoked to see how you do in competition!

Re: Greg's Powerlifting Training Journal

Posted: Wed Nov 21, 2012 3:09 pm
by TallCanz
Did some accessory stuff today. Occasionally I'll add these days in when I miss some of the stuff that I normally like to do because I'm short on time.

Bent over cable rows 90 x 12 x 4
Smith machine elevated calf presses 315 x 10 x 4
Abductor/Adductor machine 120 x 12 x 2
EZ bar curls 75 x 10 x 4
Fat bar narrow grip underhand row 120 x 10 x 4
Cybex ab machine 120 x 12 x 4
Neck extensions with 25 lb. plate 10 x 3 (I'm not stopping until I have a 19" neck)
Forearm work

For those Americans out there, Happy Thanksgiving! For everyone else, I hope you all have a great weekend and get to see everyone you love!

Re: Greg's Powerlifting Training Journal

Posted: Wed Nov 21, 2012 3:35 pm
by Mini Forklift Ⓥ
Thanks for pointing that out, yeah I think I have corrected that now. I always try to take the slack out and put tension on the bar just before I pull now, seems to help as well.
Cheers mate, always valuable to get help and feedback from others that are in the same sport. Appreciate that

Re: Greg's Powerlifting Training Journal

Posted: Wed Nov 21, 2012 3:55 pm
by TallCanz
Mini Forklift Ⓥ wrote:Thanks for pointing that out, yeah I think I have corrected that now. I always try to take the slack out and put tension on the bar just before I pull now, seems to help as well.
Cheers mate, always valuable to get help and feedback from others that are in the same sport. Appreciate that


It's the only way to learn, really. Try as we might, you can never fully see everything that someone else will so it's always great to get feedback. Having people tell me what I do right and wrong is the only way that I've been able to progress.

Re: Greg's Powerlifting Training Journal

Posted: Wed Nov 21, 2012 5:07 pm
by Mini Forklift Ⓥ
TallCanz wrote:
Mini Forklift Ⓥ wrote:Thanks for pointing that out, yeah I think I have corrected that now. I always try to take the slack out and put tension on the bar just before I pull now, seems to help as well.
Cheers mate, always valuable to get help and feedback from others that are in the same sport. Appreciate that


It's the only way to learn, really. Try as we might, you can never fully see everything that someone else will so it's always great to get feedback. Having people tell me what I do right and wrong is the only way that I've been able to progress.

Spot on mate, completely agree :)

Re: Greg's Powerlifting Training Journal

Posted: Mon Nov 26, 2012 5:05 pm
by TallCanz
Pulling today. I decided to just go for the throat on this one and stop using the rubber plates to add distance between the bar and the floor. Today I just pulled from blocks (~2") and I'm happy that I did. My hips are sore from a seven mile hike I did yesterday, but I managed.

135 x 10
225 x 8
Add belt
315 x 5
Add stupid orange suit, straps up
365 x 3 (wanted to make sure this felt okay and didn't have trouble getting down to the bar)
405 x 3
455 x 3
495 x 3

This was a big PR and I'm extremely happy about how easy it was.
Speed pulls, straps down
365 x 5 x 2

Narrow pull down 165 x 6 x 4
One arm row (cable machine) 90 x 6 x 4
Standing crunches w/ black band 30 x 4
Prowler pushes w/ 100 lbs. x 40 yards (estimate) x 6 (30 second rest)

Re: Greg's Powerlifting Training Journal

Posted: Mon Nov 26, 2012 5:43 pm
by Mini Forklift Ⓥ
Good work on the PR mate, especially after the big hike. Imagine what you could have done on fresh legs haha.

Re: Greg's Powerlifting Training Journal

Posted: Mon Nov 26, 2012 6:30 pm
by TallCanz
Mini Forklift Ⓥ wrote:Good work on the PR mate, especially after the big hike. Imagine what you could have done on fresh legs haha.


I felt like I could have done more after 495, but since that was my goal I figured that I had put in my work for the day. My training partner John said that I should have gone up to 545, then 585 for singles, but I didn't want to tempt fate since my hips were sore from trudging through the sand. The hike was well worth it though!

Re: Greg's Powerlifting Training Journal

Posted: Tue Nov 27, 2012 4:36 pm
by TallCanz
Benching

Bar x 15
95 x 12
135 x 10
185 x 5
225 x 3
255 x 3
265 x 3
275 x 3
Drop set(s) 205 x 10 x 2

OH Press 135 x 5 x 3
DB Tri Extensions 40 x 8 x 4
BB Front raise 65 x 8 x 4
DB shrugs 125 x 15 x 4
Forearm work