Max Effort bench September 22, 2007

Failed in the PR attempts today @ 87.5 kgs.  We were aiming for 92.5kgs but got stuck at 87.5.  Root caused problem to improper setup.  For the past few weeks I've been trying to use a wider leg position.  It seems that my body structure can accomodate that technique.  My arch height was lower, minimal leg drive coming out of the hole, lack of stability since the weight shifts to my shoulder blades instead of the traps.  For the volume work I reverted back to my old leg stance.  Leg separation at the knees are just slightly wider than my shoulders.  The arch was higher and whole torso was stable, and the weight upon rack off was on the traps. Got though the volume work with no problems.

 

Assistance:

shifted to volume work

bench 5x5x70kgs

floor press 5x6x55lbs

wide grip cable rows

standing cable crossovers, elbows bent and maintain elbow angle throughout movement

lying triceps cross face extension

Max day squats and deadlift September 2, 2007

Worked up to 172.5kgs or a PR attempt for low start deadlifts using two boards.  Made 170kgs though.

 

Assistance:

RDL 10x3x75kgs

reverse hyper extensions (need to buy ankle weights)

lat pulldown suppinated grip 25kgs per side

leg lifts on roman chair

barbell shrugs

Max day bench September 1, 2007

Attempted to lift 92.5kgs to break PR of 90kgs set last week, but failed tried twice.  Got 85kgs though.  Would try again next week.

 

Assistance:

two board press, competition grip 8x3 x 70kgs

unassisted dips 6 reps, assisted dips superset 5 reps  (did three rounds, last round did 10 assisted dips)

Face pulls 3x12

horizontal rows (using machine) 3x8

reverse curl 3x10

July 1, 2007 [max day] bench

July 1, 2007 [max day] bench

Sets x reps x weight

Bench

6x5x65kgs

-no problem, but my shirt was slipping on the bench (perspiration) can’t use chalk though since the gym does not allow it

Close grip bench

8x3x40kgs

-no problem

Cable reverse flyes

3x10

-no problem

Front raise then side

3x8x15lbs

-no problem

Note:

June 30, 2007 [max day] squats and deadlift

June 30, 2007 [max day] squats and deadlift

Sets x reps x weight

Deadlift

5x3x150kgs

-still having problems with my form, could it be flexibility issues we have here?

Low start deadlift (3 plates)

5x6x80kgs

-no problem, speed was good, done to teach me to set up lower on my regular deads

Pull Thrus

3x10

-no problem

Leg press

3x10

-no problem, to balance out legs

Hanging leg raise

5x10

-no problem

June 24, 2007 [max day] bench

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Bench (6)

1x15xbar

Shoulder prehab (upper arm in front instead of side)

1x6x30kgs

1x4x40kgs

1x2x50kgs

1x1x70kgs

Work set

1x2x80kgs

1x1x80kgs

1x3x80kgs

2board press, competition grip (6.5)

3x4x70kgs

Dips (toes pointing downward to focus on triceps) (6)

3x5xbody weight

-last set only made 4

Total abs (5)

3x15x didn’t note load used

Cuban press (6)

3x8x10lbs

Note: I was very pleased with the outcome of Sunday’s training. Got a new PR (80kgs.) Dips also improved.

June 23, 2007 [max day] squat and deadlift

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Deadlift (8)

1x8x70kgs

1x4x90kgs

1x2x110kgs

1x1x130kgs

1x1x140kgs

Work set:

1x1x165kgs fail

1x1x165kgs got it

1xall out x 150kgs (made 3 reps)

-deadlift woes still continues!

Low Start deadlifts (4”) (6)

3x5x100kgs

-tried 110kgs at start but was spent from the max effort attempt

Pull thrus (5)

5x8x(didn’t note weight)

Leg extensions (5)

3x8

Note: deadlift woes still continues. Deadlift had stalled (regressed might be a good word for it).

Deadlift diagnosed!

Last June 10, 2007 was an ME day and I tried 150kgs in the deadlift shooting for 5x5. I only managed two sets. The lift was slow, the ‘pop’ at the bottom when I lifted 160kgs just a few weeks back was gone. At that time we were scratching our heads what went wrong. There were a number of things that changed in my setup that was observed by coach. My butt was higher during the setup compared to past efforts, my legs were narrower, and my shins are farther from the bar. A week passed and we tried again last Sunday, June 17, 2007. This time the load was 155kgs and tried to shoot for 5 sets of 3 reps each. For the first set I was allowed to do I my way. I finished the set, but it was quite slow and the speed off the bottom wasn’t there. The same problems I had last week was still there plus coach also observed that I was ‘stiff-legging’ the lift. For the next set, coach asked me to widen my stance a little bit, bring my hands as close to my legs as possible, align the bar to the second or third (from the bottom) eyelet of my Chuck Taylors, and most importantly to put my butt down and bring my chest up, ensuring that my shoulders are atleast directly above the bar if not behind it. In the first set my shoulders were in-front of the bar because my butt wasn’t low enough. The second set was a lot better than the first, the first rep was fast and felt easy, but the 2^nd and 3^rd rep was not that satisfactory. I managed to get 3 more sets.

To attempt to remedy the problem we did 5x5 @110kgs of low start conventional deadlifts (on ~4” platform). The low start position forces me to put butt down since won’t be able to do the movement properly and safely if I am started high. Rounded out the training session with leg curls (to balance out the leg work), and some direct ab work like toe touches and leg throws.

I tried to think it over on why my form changed from my last PR. I think it was my focus on getting speed out of the bottom during speed day. I got too pre-occupied with lifting it as fast as possible with out really taking precautions to ensure proper setup every time. Thus my work for the next few weeks would be to learn setting up properly and focusing on technique without sacrificing speed.