Firehawk's Powerlifting Journal - Page 8

**maverick** · 21-Dec-05, 04:40 PM

I'm starting to have the opposite problem, but not with the waist. My quads are starting to get pretty snug in my jeans. I've got a little room at the waist with 33's, but if I bend at the knees, it feels like my quads are trying to escape! Damn lightbulb-shaped jean models!

How's the cutting going? Your motivation still up? I'm sure the jeans helped. You still dropping 2 pounds a week?

here's a random question. Could I still benefit from speed bench training if it was not accompanied by any other training in that session? Basically, If I'm working out at home with my fiancee and I decide to do speed bench during her sets and nothing else that night, should it help improve my bench? I was pondering this since I like keeping the frequency of my workouts up, even if my evening workout are small.

**Firehawk** · 21-Dec-05, 05:08 PM

Maverick i would assume you do'nt train with power and acceleration, so i do'nt think it'd help you much. The point of speed work is to train the lifter to get maximum force and acceleration off their chest so they can get the weight moving faster.

I doubt you train that way.

But if you are training that way right now, yes it'd help.

**Firehawk** · 21-Dec-05, 05:34 PM

Just did 20 mins of low intensity cardio. 26-27MPH for 20 mins, burned about 235 calories.

Yeah maverick im still motivated. I ate alot this week tho, little more than usual, but ive been doing alot of extra cardio, so i'm hoping it cancels all that out. I guess we'll see Friday morning. It'll be interesting for sure to see how much change from last friday.

It's so nice to work out without my heart screwing up on me every 3rd beat.

gcs118 · 22-Dec-05, 01:43 AM

Interesting speed work. How do you pick the numbers? Percents I assume? And it's pretty awesome your fittin' into 40s at your size/frame, that is great bro.

**Firehawk** · 22-Dec-05, 09:26 AM

No i just increased by 20 to see what would happen.

**Firehawk** · 22-Dec-05, 12:21 PM

30 mins cardio today, first 20 were hard intervals, last 10 was moderate constant speed.

13.2 miles in 31 minutes, 406 caloreis burned according to the LCD.

**Firehawk** · 24-Dec-05, 01:06 AM

So much for my cutting plan lol. This weekend will be killing my fat loss, but i gues it's worth it on the holidays. Already tore it up today, probably gained at least 1 lb today. Ill expect it tomorrow and sunday, then putting the scale away till Feb 1. Going to just work hard every day, focus on that day, and hopefully i get a pleasant surprise on feb 1

**.V.** · 24-Dec-05, 09:36 AM

Come on Dave, you can do this. Have a cheat day for the holiday - then do what Nancy said. Just say NO.

1lb is about 3500 calories extra. I doubt you actually took in that much extra. Did you?

24-Dec-05, 10:29 AM

Merry Christmas Big Guy!

I've enjoyed reading your posts and getting to know your zeal for what you do. I don't always agree with the way your think, but I respect what you say because I know that you say it with conviction and zeal.

Best wishes that all your health and fitness goals will be achieved in 2006, because you'll do the hard work.

Pax Domini sit semper vobiscum.

**Firehawk** · 24-Dec-05, 11:22 AM

I probably ate enough to gain 1 lb of fat yesterday welch.

This is the last weekend that i'm allowing food to control me. It's too hard to drop fat only to binge one day and gain it all back. F that. It's not happening again.

Also, i'm making my final decision to do the powerlifting meet in February. I'll probably do it raw. Had a lengthy conversation today with one of the guys at the gym, kinda made me see things in a different light. I didnt't hink i was ready to jump on stage yet but he told me to just do it and not worry about the amount of weight for now. Just do it, have fun, and give it everything i got.

So, i'm just gonna take his advice.

**Firehawk** · 24-Dec-05, 11:27 AM

Heavy bench - horrible day

BB Bench

45 x 10
95 x 10
135 x 3
185 x 3
225 x 1

240 x 2 1/2 this sucked

185 x 11
185 x 7 quit on myself.

Cable Pushdowns

80 x 15
80 x 15
110 x 6
110 x 6

Rope Overhead Extensions

60 x 10
70 x 8
70 x 8

Band lateral raises (red band)

1 x 20
1 x 20

Front Raises (red band)

1 x 20
1 x 20

Band Pullaparts

1 x 20 double red band
1 x 20 double red band
1 x 20 purple band

This workout blew chunks. I got 4 hours sleep (which made it worse) and should have done squats today but because of holidays i changed it to bench day. I'm done with straight weight on the bench. Been doing 3 x 3 too long anyway, gonna hopefully do board work next week, depending on what clay says. Last time he had me do board work i got up to 270 x 3 off a 2 board, not bad. that's how i got my body acclimated to heavier weight. Maybe this time ic an work up to 315 and get that raw bench of 315 like i've always wanted. Was only 30 lbs away from it.

**rangers97** · 24-Dec-05, 12:38 PM

you'll get your 315 bench....you have to, it's just a question of when , not if. You have so many more advantages than I do, and if I can get there, there is no doubt you will get there too.

this week was a pretty crappy workout week for me too. I've just been more tired than usual, and yesterday I hurt my elbows again,I don't know if it was from the overhead pressing or the rack presses, but they're pretty sore right now.

I think we just need to step back and enjoy life sometimes. I mean today is Christmas eve and tomorrow is Christmas, the most important holiday of the year (for a number of reasons), and here we are complaining about workouts. I know it's very important to us, but sometimes, there are things that are just more important and we need to step back and look at the big picture.

Now, with that being said, I'm gonna go workout!

Today is squat day, oh goodie

**Firehawk** · 24-Dec-05, 12:41 PM

Yeah i don't know dude. I know i'll get the 315, i could probably get it in 6 weeks if i were to eat big every day from now till then, but i don't want to risk gaining more fat. I need to cut down, get my bf% under control, and then worry about getting 315.

For now i'm just going to get all the strength i can out of it while cutting, chagne up my routines every 3 weeks or so, and keep things moving.

**Firehawk** · 26-Dec-05, 03:43 PM

ME Squats - no belt at all today

235 x 3 x 3 wide stance
Form was good on most, ok on the other few. Weight felt heavy.

Was going to attempt 285 for a single but i had no energy after the 3 x 3 sets. Diet over the weekend sucked, i guarentee that's why. Going to heavy singles next week.

Close Stance Squats

135 x 10 easy, was working on the quads, and to burn calories.

Tight Arched Good Mornings

135 x 6
155 x 6
175 x 6

Calf Raises

315 x 10
315 x 10
315 x 10

That's it. My legs feel like jello. Did this workout at home.

**Firehawk** · 27-Dec-05, 12:40 PM

Heavy Back

Rack Pulls
45 x 8
135 x 5
225 x 3
315 x 1
405 x 1
465 x 1
515 x 1
565 x 1 PR smoke show. Have video clip, will post when i get time.
585 x 0 ALMOST! Had it half way. Felt very heavy. Was nice to have 585 in my hands. Will also post video clip of this later. Ill get it next week, then time to switch up again.

DB Rows

72s x 5

127s x 6
127s x 6
Not gettin up as high with the left arm as the right, not sure if it's weaker or because i have less range of motion. The weight doesn't feel heavier in the left hand.

Seated Cable Rows

160 3 x 6

BB Shrugs

305 x 15
305 x 15
365 x 6
365 x 6
365 never felt as light as it did today. I'm gonna work for 405 for reps on shrugs, these were done with strict form too.

BB Curls

65 x 15
65 x 15

Very good workout today. Today I begin my fat loss strictness, through feb 1. Plan to see 289 or less on the scale by feb 1!