Firehawk's Powerlifting Journal

[rangers97]

Originally Posted by Firehawk

Work on strengthening your lats and your rear delts. That'll help you off your chest.

It ain't like you're pushing sissy weight man. You ain't going to be fly right up to a 405 bench in 1 yr. 400 lbs is HEAVY weight to be benching raw, and naturally.

Yes I agree, maybe I need to take things in context a little more, realize that I did just bench 315 pounds, something a lot of people will never be able to do and just be glad that I was able to accomplish that...

sometimes you can get too caught up in a good thing, lately, everything has been going so well, I can't help it sometimes to think too far ahead and get greedy Like you said, probably got a 325 in me right now, man that's only 75 pounds away from 400! That is nuts to me...

[rangers97]

Originally Posted by gcs118

Lats make a huge difference off the chest, my lat work work soared and bench also at the same time. My lats are always sore after heavy bench days. You got some decent back numbers Rangers but if you get it up even more the bench will follow.

I know their importance now...in fact the other day I really concentrated on lowering the weight with my back and not my chest, and I felt it made a difference...there was less stress on my elbows and shoulders as I was lowering the weight, and if I can perfect using my back and legs in the movement, I will be deadly

[Firehawk]

Always strive to better your arch, and better your form. Once you get complacent you stop making gains. You're doing really well though right now rangers. I'm glad you are being consistent. Enjoy it.

[Firehawk]

Speed Squats (below parallel)

145 8 x 3
I'm slow as hell off the box. I still am not comfortable AT ALL squatting. I squatted 315 before with good form, 360 with nasty form but it woulda counted, and i got 145 on the bar and am slow as hell getting off the box. I don't get it. Plus they said it looks like im making it 2 movements rather than one, i lift my ass up but my back dont' go up with it. I don't know wtf.
I swear to God i wish i could just bench and deadlift.

Reverse Hypers

280 3 x 10

Leg Curls

50 x 10
70 x 6 This was heavy!

Calf Raises

3 plates 3 x 15

Ab Crunches with red band

2 x 20
First time ever doing these, my abs were on fire.

-Bar Rows

100 x 10
145 x 6
155 x 6


I am now committed to doing the AAPF State meet on Feb 26th. Told the guys I'm going to do it. I want to get on stage for the first time, feel the rush and the thrill of the 225 squat on my first attempt in probably the 308 weight class LMAO! If i'm lucky ill squat more than i bench that day .
Doing the meet raw.

[maverick]

Its not the hardest exercise for nothing man. Squats suck, plain and simple. To steal a quote from you in another post, I think its another one of those things that separates the men from the boys.

I can totally picture what you mean by 2 movements rather than one. I used to do that. I found that doing full squats (you may do these already, I don't know) helped me with that. You have to stay erect and force your core to keep you stable or there's no way you'll get out of the hole. I would guess you are lifting your ass then your back cause you have an incredibly strong back compared to your other lifts. You deadlift over 500 now don't you? I think your body is just trying to use its best attributes when you got that much weight pushing you down.

[rangers97]

Originally Posted by Firehawk

I swear to God i wish i could just bench and deadlift.

That is the quote of the century

[.V.]

Well, you could...but then that just wouldn't be right now would it.

Plenty of people just curl and do the seated chest press - and throw in some leg presses each month. You don't want to be one of THEM.

[Firehawk]

Originally Posted by maverick

Its not the hardest exercise for nothing man. Squats suck, plain and simple. To steal a quote from you in another post, I think its another one of those things that separates the men from the boys.

I can totally picture what you mean by 2 movements rather than one. I used to do that. I found that doing full squats (you may do these already, I don't know) helped me with that. You have to stay erect and force your core to keep you stable or there's no way you'll get out of the hole. I would guess you are lifting your ass then your back cause you have an incredibly strong back compared to your other lifts. You deadlift over 500 now don't you? I think your body is just trying to use its best attributes when you got that much weight pushing you down.

I do full squats when i am not box squatting, and i can do alot more weight that way and my form is better than on box squats.

[.V.]

I like the box squat - because if I try to squat free - I don't get low enough and tip over backwards. I know what you are saying about the "two movements" though. This happens to me since I'm going off the box. It's sit down, check form, stand up. I suspect this may be part of what leads to my occasional upper back injuries when I squat. But I don't know a better way to do it and still get low enough.

[threenorns]

i did box squats for the first time the other day - only box i could find was 11".

WHAT a pita.

[Firehawk]

Originally Posted by a_welch503

I like the box squat - because if I try to squat free - I don't get low enough and tip over backwards. I know what you are saying about the "two movements" though. This happens to me since I'm going off the box. It's sit down, check form, stand up. I suspect this may be part of what leads to my occasional upper back injuries when I squat. But I don't know a better way to do it and still get low enough.

I don't knwo what it is wit me. I try to stay really tight the whole time, i litearlly try to wrap the bar around the back of my neck, trying to stay real tight, keep my arch, and all. I don't know if it's because of my height or what. I just can't ever feel comfortable. Maybe my legs are just that weak.

[.V.]

I doubt it's weakness. But from your deadlifting and other work (feet closer together), your quads are likely much stronger than your hams and glutes. Same as for me or anyone else who's ever had a weight problem...we have weak backsides. That's probably what's throwing you off balance. Just like you explained to me when you got me to try the box and go w i d e - it'll get better as the backside gets stronger. You still squatting wider to strenthen it up back there?

I honestly don't think anyone's squats are actually comforatable though - that one is truly a bear. Big heavy weight - balanced across your traps - sitting down and standing back up with it...not natural. The discomfort makes sure we do it right and keep it safe.

[Firehawk]

Max Effort Bench Day

Floor Press w/close grip

45 x 10
95 x 5
135 x 3
165 x 3
195 x 3
225 x 1
245 x 1
260 x 1 spotter touched it a little bit in the middle. I think i still coulda grinded it out though if he hadn't.

DB Presses on flat bench

80s x 10
80s x 10
80s x 9 Failed on 10th.

Tate Presses

40s x 6
40s x 6
40s x 6

DB Lying Overhead Extensions

40s x 8
40s x 8
40s x 8

Rope Overhead Cable Extensions

60 x 8
60 x 8
60 x 8

Plate Raises (front delts)

50 x 15

Plate Pinch

2 25's together, kept switching hands about every 5-6 seconds, left grip is weaker than right.

DB Grip static holds

30s 3 sets to failure, not sure how long it was, just held on till i couldn't. left hand gave out first.

Face Pulls

60 x 15

DB One Arm Rows

90s x 10
90s x 10

Done. I felt good today.

[Firehawk]

I'm now doing a major overhaul to my routine. I'm going to get on teh same page as alot of the other guys at the gym (didnt' know they were training like this) and attempt the Conjugate Method from Westside Barbell. Half of the guys train this way, and others just take pieces of it. I'm going to get away from the back day and start training my back every workout in some fashion or other. Once a week is probably not enough to get the most out of your back. Interesting how you see construction workers that lift heavy stuff every day end up with massive backs.

Gonna do 2 bench days and 2 leg days, speed day for bench, speed day for squat/dead, then 2 max effort days. I just need to nail down the percentages and get all that straight.

I'll probably list the routine i plan to do later on sometime, if anyone has any good suggestions on something to change or whatever, i'd appreciate it.

[rangers97]

Originally Posted by Firehawk

I'm now doing a major overhaul to my routine. I'm going to get on teh same page as alot of the other guys at the gym (didnt' know they were training like this) and attempt the Conjugate Method from Westside Barbell. Half of the guys train this way, and others just take pieces of it. I'm going to get away from the back day and start training my back every workout in some fashion or other. Once a week is probably not enough to get the most out of your back. Interesting how you see construction workers that lift heavy stuff every day end up with massive backs.

Gonna do 2 bench days and 2 leg days, speed day for bench, speed day for squat/dead, then 2 max effort days. I just need to nail down the percentages and get all that straight.

I'll probably list the routine i plan to do later on sometime, if anyone has any good suggestions on something to change or whatever, i'd appreciate it.

Thats funny you mention that, I was actually thinking this week as well that one day of back isn't enough. My initial plan was to split the "pulldown" work and the rowing work on 2 separate days, although the days I planned on doing them were back to back, rather than spread out more. It was the only way it seemed to make sense on my routine.

since I am deadlifting on wednesdays, and that is pretty taxing, I figured I would save the rows until Thursday, since that is a less taxing day right now (bench assistance day). Doing the deads and pulldowns should be doable, and I can also now do a lot more variety by splitting them up, such as close grip pulldowns, and varieties of rows, without killing myself all on one day.

I guess it's a step in the right direction although it still is essentially one day a week, just split into 2 days back to back. I would love to find a way to do more back work, since I was looking at how much pressing we do compared to pulling, and the ratio is still way off...