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Emperor G_D

So. Not. Powerlifting...

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I came back to powerlifting in late spring of '17, and haven't walked away since then. Since so many meets have fallen through, and since Juggernaut was such a good but hard program, I'm in a bad place physically, and mentally.

 

So I'm out for the time being. Gonna fluff it up some, and do un-powerlifting things for a while.

 

 

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Today was:

 

Airdyne warmup 

- 5 minutes. Fuck this thing. My quads were so pumped

 

Walking lunges

- Totally fuck these things. Do you know how hard it is to do that shit at 340lbs?

 

Unilateral Leg Press

- 45x10

- 90x10

- 135x10, x10

 

Reverse Hyper/Ab roller superset

50x10x3S/x8x3S

 

Cable Crunches

most of the stackx10x3S

 

KB Swings

40lbsx10

62lbsx10x5S

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3 minutes ago, Mr.Kite said:

What kinds of not-powerlifting-things are you thinking about? Biking?

 

Man, my ass don't fit on a bike seat! My quads get so ridiculously pumped up when I bike. I'm not sure how to get around it...

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2 hours ago, Emperor G_D said:

 

Man, my ass don't fit on a bike seat! My quads get so ridiculously pumped up when I bike. I'm not sure how to get around it...

 

The short answer to this is learning to activate your legs throughout the entire pedal stroke and not just pushing down really hard.  It takes practice but once you manage that, it's much better.  My quads don't ever cramp while riding but my glutes and hamstrings are wrecked.

 

Also, no one's ass really "fits" on a bike seat unless you find one of those old tractor type bike seats that are uncomfortable as fuck.  You find one that your sit bones work well on.

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2 hours ago, Burton said:

 

The short answer to this is learning to activate your legs throughout the entire pedal stroke and not just pushing down really hard.  It takes practice but once you manage that, it's much better.  My quads don't ever cramp while riding but my glutes and hamstrings are wrecked.

 

Also, no one's ass really "fits" on a bike seat unless you find one of those old tractor type bike seats that are uncomfortable as fuck.  You find one that your sit bones work well on.

 

 

I'm having a hard time understanding the first part of your post.

 

Does this mean instead of pushing the pedal, you push the pedal, and then extend the hip, and then use the hamstrings to "pull" the pedal around the bottom/backside? 

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4 minutes ago, Emperor G_D said:

 

 

I'm having a hard time understanding the first part of your post.

 

Does this mean instead of pushing the pedal, you push the pedal, and then extend the hip, and then use the hamstrings to "pull" the pedal around the bottom/backside? 

 

 

Are you being sarcastic?

 

If so, fuck you.  If not, that's exactly what it means.  Let's use a clock to describe what happens with most people with the pedal stroke going counterclockwise.  Most people will push downward with their quads/weight at around 1145-1150 and then just kinda stop at 630-ish?  Some people stopping even sooner.  What you should ideally do is start activating the glutes around 8 or so and make it a combined effort to pull the pedal downward, back and then upward.

 

The reason why a lot of people don't do it is because it takes actual practice and coordination when it's easier to just push the fuck out of the pedal with your quad.

 

If you want comparison info from me, here's some anecdata.  I took a 60-minute endurance cycling class with the peloton and was only putting real effort in with the quads and got around 16.8 miles and felt about empty.  I took a technique type class where they run you through a bunch of pedal stroke/form stuff a couple of days later because I felt off.  I redid that same 60-minute class a week or so later and I ended it at around 20.5 miles and felt a lot better afterward, probably had another 20 min or so in me.

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No, no sarcasm intended. When I get on a bike, I push with my legs. EOF. I don't give much mind to technique or angles or what specific muscles I'm engaging. It honestly never occurred to me before now. It ends up being a push with the quads, and a contraction with the calf muscles. 

 

I'll give all of this some actual thought. 

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Upper Body

 

5 minutes on the Airdyne

-Fuck this thing harder today. It hurt worse, faster than yesterday. It even hit my cardiovascular system hard today.

 

DB Bench, superset seated rows

40x10

60x10

70x10

80x10x4S

 

Seated rowsx10x4S

 

Standing uni DB Press

60x10x4S

 

Banded seated pulldowns

x10x4S (unknown weight)

90x10, remove band, 60x10 strip-set

 

Triceps pushdowns superset cable bicep curls

110x20/100x10

130x10/100x10

130x10/100x10

130x10/100x10

 

DB side laterals

20x10x4S

20x10, strip 15x3

 

Done.

 

 

 

 

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Deadlifts

 

OK, so I guess I'm doing some "powerlifting"...

 

Anyways, did RDLs today:

 

135x5

185x5

225x5

275x5

315x5

365x5

405x5

430x5

430x5

430x5(?) 

 

Cheater GHR (did it holding onto a support, it ends up being more like a constant-tension leg curl than a full GHR)

4 sets of 8-10

 

Kneeling anti rotation

3 sets of 10

 

Farmer's carries 

1 really far

3 less far

 

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Today was another upper body day. We went for incline over flat.

 

Incline DB Press

40x10

60x10

70x10

80x10x4S

 

Supersetted the main working sets with Lat pulldowns with an added green rogue band@110lbs

110+bandx10x4S

 

Single arm lat pulldowns

80x10x3S L/R

 

JM Presses

45x5

95x5

135x8

165x8

185x8x2S

 

unilateral Bicep Preacher curls

25x10

30x10x3S

 

Bi burnouts (5xreverse curl, 5xcurl at one end of the db, 5xat the other side of the db, 10xhammer curl)

20x1S

 

Cable reverse crossovers (for rear delts)

3 sets, low weight

 

Cable front delt raises

3 sets

 

 

 

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In today's episode of 'I used to be a powerlifter, but got too old':

 

Lower body fluff and puff

 

Assault Bike

5 minutes and fuck this thing

 

Walking lunges

12 repsx4 trips and fuck these

 

Iso leg press

90x10 L/R

135x10 L/R

180x10 L/R

270x5 non-Iso

 

Standing cable rope crunches

150x10-15rx3S

 

These things are great for my abs. I owe @Atlasnow for this exercise

 

Ab wheel

8rx3S

 

Kettlebell swings

62lbsx10x8S

 

These were surprisingly easy. Last week we did 5 sets and I was gassed. Today 8 sets and while it was hard, yes, it didn't floor me like last time. I think Adam is right and we will need to up the tempo on these and eventually will need to go to tabatas...

 

Also, I did all this on 3.5 hrs of sleep after a concert last night.

 

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Upper body day 1

 

DB Bench

40x10

60x10

80x10

85x10

90x10

90x10

 

Close-grip pulldowns

130x10

110x10

110x10

120x10

 

Reverse Pushups

4x10

 

Seated DB shoulder press

50x10x4S

 

Superset seated DB curls w/rolling triceps extensions

30x10/40x10x4 rounds

 

Standing laterals

20x15

20x12

20x10

 

Reverse cable delts

3 sets of 10

 

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Deadlifts

 

RDLs

135x5

185x5

225x5

275x5

315x5

365x5

405x5

455x3

 

Phew.

 

BB Rows

185x10

225x10

275x5

315x5

 

GHR/Hammy curl

3 sets of 8-10

 

Abs

Ab Wheel

3 sets of 8

 

Standing rope ab curl

150x15

160x15

170x15

180x15

 

Suitcase carries

handle+90lbs: 2 double trips up and back (L/R)

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Incline dbs 

40x10

60x10

80x10

85x10

90x10

 

Heavy pulldowns with one green band

110x10

120x10

130x10

140x10

100x10

 

Kneeling single-arm pulldowns

100x10x3s L/R

 

Triceps hell 

Overhand 120x25 l/r x2s

Underhand 90x25 l/r x2s

 

Cable curls

100x15

100x12

100x10

 

Hammer curl burnout

25xfailure (probably about 20 curls) x3S

 

 

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