Marks Journal

Mark · Posts: 150 Join date: 2009-03-30

Admin wrote:

(this was copied from another post)

Mark,

Okay, here is the deal...stay away from maxing out.
Don't bother with the max/ rep calculator. Throw it out.

Read this very carefully..........use weights that will allow you to hit the rep ranges. If that means you need to lighten the wts versus what the max/ rep calculator states, so be it.
Most likely your muscular endurance sucks due to maxing out all the time.
----------------------------------------------------------------------------------------------

Everything Craig wrote is dead-on. It's been what I've been telling you all along.
For the next couple of weeks I don't want to see you going under 5 reps on anything (power cleans no less than 3 reps). Forget about the 10/ 5/ 3 rotation right now.

If the wt is too heavy and your not able to make the reps...lighten it.

THIS IS THE TIME TO BUILD A FOUNDATION AND PERFECT TECHNIQUE.

This is what I want to see.
1. keep it simple.
2. No less that 5 reps on anything (power cleans no less than 3
3. If the wt is too heavy, lighten the wt.
4. Just do regular reps....NO pauses, no bands or chains, no reps off pins, No bottom position lifts. JUST REGULAR REPS. Pllllleeeeaaase.

ok ill go to the 5 reps for everything and 3-5 reps for the powerclean. I wil lalso remove the pauses I have been doing on my squats. It is my worst quality the more simple I go the more I drive to change it. I have been guility of it all my life. I need to stop doing that.

So it will go back to what we originally had planned out for.

Incline press 4x5
Floor Press 4x5
Rows 4x5
Hammer curls 4x10

Millitary 4x5
Dips 4x10
rows4x5
hammer curls 4x10

Squats 4x5
Leg curls 4x10
Powecleans 4x3-5
Standing calf 4x15

Squats 4x5
good mornings 4x5
Powerclean 4x3-5
Standing calf raises 4x15

I want to make a name for myself when I do my first contest. So I really need to learn to sitck this stuff and not be such a failure. If I dont I will just continue to not excell to my potential in the lifting game. Someimes my brain gets a head of everything else and it totally screws me over majorly. As in this case. I need to learn to follow a set protical. Or I will never be good and just be a second rate strongman.

Tony, I will try to be out within the next few weeks or so to get event practice in.

Mark · Posts: 150 Join date: 2009-03-30

Cant find my journal so I'm going by memmory. I did my event day at the gym because I am still not comfortable driving anymore than 20 minutes away. Hopefully within the next 2 weeks I can start comming out for events.

Deadlifts
3 warm ups for 5 reps
1 set of 5 reps at 315 felt great and easy but stopped here.

Push Jerks with a barbell
bar x5
135x5
145x5
155x5
felt a little heavy so I stopped

Chins 4 sets to failure over hand grip

Front squats
warm ups
went for 225 got 5 and then backed off they were way to difficult to complete. Going to take it down a notch for next time on the front squats.

Mark · Posts: 150 Join date: 2009-03-30

I have gotten full aproval to go for the meet on july 25th from my doctor today. I am very excited for it. Am still going to go for the contest in september to. Smile

as long as I have the money I think this will begin a new love affair with contests.

Only change that will be made is about 2 weeks out I am going to switch the floor press to a bench press. Just to besure my bench technique is fine. Then back on to 100% strongman to prepare for september so I can rock that meet to.

Goals for the push pull are
315 bench no shirt
450 dead no suit if I use a suit 500. will not be training in a suit.

Mark · Posts: 150 Join date: 2009-03-30

Wendsday June 24 2009, one month from contest and 1 day.

Weight 232.2 Around bellybutton 40
Since starting new medication I have put on 8lbs of water. 100% sure its water. Downside can never water drop for a contest now. Since the medication is a salt if I water drop I will lose it's built up level

Millitary Press 2 minutes 3 last set
70x5
85x5
100x5
145x5 had about 3 more stoped here though

Rows dumbell no straps 1 rest 2 minutes last set
30x5
40x5
50x5
70x8R 7L

Dips body weight 2 rest
8,5,2 Tried not to fall bellow 5 but couldnt even get myself up after 2.

Hammer curls 1:30 rest
20x10
30x10
40x6

Mark · Posts: 150 Join date: 2009-03-30

Have not been sleeping well. 3 hours tuesday to wed. 5 hours last night. Normally I got for 8-9.

Power cleans 2 minutes 3 last set
95x5
105x3
135x3
185x5
was guessing about 175 but felt light so I did 185 for an easy triple next week 195x3

Squats. These did not turn out so good still over estimated what I was good for even though I droped it 15lbs from last week. Ill drop it another 15lbs next week to try to get all my reps. 5 minutes

no belt 135x5
no belt 150x5
no belt 175x5
belt 255x3 ashamed of this

Goodmornings- the original sheet tony gave me said 3 reps so I did this. I tried 5 but the bar kept slipping off my back so went with what Tony originally had planned for me. Did these with a wider stance but went all the way down no half rep stuff. Full goodmornigns. When I tried the narrow stance my back hurt. 3 minutes
135x5 then the bar slipped off
135x3
185x3
205xwent down and realised the bar was way to heavy to go back up without destroying form.

Standing calf raises 1 minute
175x 3 sets of 15

craig kruse · Posts: 887 Join date: 2008-08-06

looks like a few sets less than 5 reps to me.

Tony will have to have you do some of his conditioning drills the next time you are at his house, as punishment

Mark · Posts: 150 Join date: 2009-03-30

craig kruse wrote:

looks like a few sets less than 5 reps to me.

Tony will have to have you do some of his conditioning drills the next time you are at his house, as punishment

I was aiming for 5 with the squats. I cut it down 15lbs than the last time when I got 2 so I figured that would be enouhg to get 5 so it was an underestimation. I was not happy with that.

The goodmornings I did 3 because the bar slides off my back after 4 and because the original routine tony route for me called for sets of 3 for that exact reason.

The powerlcleans he said no less than 3 reps so I did 3.

"2. No less that 5 reps on anything (power cleans no less than 3)"

craig kruse · Posts: 887 Join date: 2008-08-06

just giving you shit

Mark · Posts: 150 Join date: 2009-03-30

craig kruse wrote:

just giving you shit

ah lol. Sorry bro lack of sleep is killing my sense of rationalization lol

but I wouldnt mind some conditioning drills I have been slacking on my conditioning,

Mark · Posts: 150 Join date: 2009-03-30

Quite Happy with today: But had some odd experiences

First odd experience:
Why is my push press much much stronger than my jerk?
Second:
why do dumbell holds feel heavier than a farmers walk hold

ok now onto the workout

Push Press with a belt
135x5
155x5
165x5
185x5
stopped here wouldnt make 5 reps with 190

Front squats: the original routine by tony said to do tripples so I did tripples. When I did a 5 it rolled off my shoulders so I did 3s done beltless
135x3
185x3
195x3

Chins
2 sets over hand
2 sets under hand

80lb dumbell hold racked it before droping
50 seconds
40 seconds

craig kruse · Posts: 887 Join date: 2008-08-06

the stronger push press than your jerk is a technique issue. I would work on it with Tony when you are down again.

Mark · Posts: 150 Join date: 2009-03-30

craig kruse wrote:

the stronger push press than your jerk is a technique issue. I would work on it with Tony when you are down again.

Thats kind of what I was thinking, but wasn't to sure. I naturally wanted to jerk it instead of push press it, but once I set my mind on pushing it felt so much more powerful. So it is probably definitly a technique issue. I think once I get the jerk I can get down I am good for another 20-30lbs.

I should be able to get down to tonys very soon the medication is really starting to level out. Maybe this week for the log contest.

Tony Soucie · Subject: Re: Marks Journal Thu Jul 02, 2009 8:58 pm

You lack lower body power that is why you are push pressing versus Power Jerking. Plus your timing is most likely off, at least it was last time I seen you press.
In Strongman it doesn't matter how you get the wt overhead as long as it's locked out overhead for the good signal.
Power Jerking is a more efficient way of overhead pressing. Most of the power generated in the lifts comes from the lower body. It's speed and technique.

Drill with light wt to get the movement down. DON'T MAX! Light wt...light wt...light wt.
Once you get the movement down, then add wt.

Mark · Posts: 150 Join date: 2009-03-30

would you advise comming out to train events before I go into my contest on the 25th or do you think I should put it off until after the 25th. I want to be ready for the september contest to.

Tony Soucie · Subject: Re: Marks Journal Sat Jul 04, 2009 1:52 pm

I'm guessing the 25th contest is a powerlifting meet.
If your competing in a power meet, concentrate on doing the power meet. After the meet concentrate on the sept. contest.