Author Topic: J_Mckinney08's Powerlifting Journal  (Read 21254 times)

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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #15 on: June 07, 2014, 12:55:07 am »
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Crossfit workout from today!

8 rounds consisting of:

Deficit push ups x 10 (2 boxes side by side allows more ROM and gives a good stretch)
Rapid fire step ups x 20
Front squat into a push press x 8
Box jump to 26" box x 5
Upright rows x 10
Machine curls x 10
Leg raises x 10


Completed in 18:47, not terrible for getting back into the swing of things after a two week off period from crossfit.


Explosive squat day Monday.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #16 on: June 09, 2014, 02:59:05 pm »
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6-9-14 Explosive Squat day!


Squat @60%:

300 - 8 x 3

Reverse band squat (using light bands)

350 - 2 x 2

Paused squat @45% w/monster mini bands(approx. 70lbs at the top)

230 - 3 x 3

Band good mornings:

4 x 20

Lunges:

2 x 15yds 

Core work:

150 reps



Cardio for the day:

10 minute circuit consisting of:

Suitcase carries x 60yds (farmer carries using just one handle instead of two/30yds down right hand, 30yds back left hand/core activation was intense)
Sprint x 60yds (30yds down, 30yds back)
Agility ladder drills (Single leg hops x 10yds / regular speed shuffle x 10yds )
low box ankle jumps x 10
burpee x 10

did 4 rounds in 10 minutes.



Heavy bench day tomorrow!!!
"Passion trumps everything"  - Dave Tate

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Raptor

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Re: J_Mckinney08's Powerlifting Journal
« Reply #17 on: June 09, 2014, 03:52:28 pm »
+1
It's good when your 60% squat is 300 lbs

J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #18 on: June 09, 2014, 04:01:49 pm »
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It's good when your 60% squat is 300 lbs


Thanks man! It's definitely been earned  :strong:
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #19 on: June 10, 2014, 02:24:04 pm »
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6-10-14 Heavy bench day!


Bench (supposed to been 80% @300 but upped it to 320 where the weights were moving good):

320 - 5 x 2

One board paused bench:

280 - 4 x 3

Tricep pressdowns:

4 x 15

T-bar rows:

3 x 15

Incline band flyes:

50 reps (rest pause method)

core work:

200 reps



Cardio for the day!

12 minute circuit consisting of:

60yd sprints (30yds down, 30yds back)
Heavy bag carry (75lb heavy bag/bear hug carry or over the shoulder carry/30yds down, 30yds back)
Sledge hammer hit to a tire x 10 swings



Happy the cardio is back in full swing as it will be needed to make the 242's in September, everything seems to be on track from all perspectives (training/nutrition/recovery).

Rep deadlift day tomorrow!!!!



Video is 320 x 2 which is 85% of the 1RM I used for this cycle, weight seemed to move ok for 85%

https://www.youtube.com/watch?v=E0V7_s3tnms
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seifullaah73

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Re: J_Mckinney08's Powerlifting Journal
« Reply #20 on: June 10, 2014, 03:05:20 pm »
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What benefits do you gain from the sledge hammer strikes on tyre, I have seen a lot of people do this and baseball whacks on heavy bags, any muscular benefits it power?

Man you have some beastly weight numbers the squat 60% 300lbs incredible, good job,  :goodjobbro:
hopefully when I get in the gym you can help me with mine
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LBSS

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Re: J_Mckinney08's Powerlifting Journal
« Reply #21 on: June 10, 2014, 03:39:57 pm »
+2
hitting stuff is fun as shit. that's the main benefit as far as i can tell. there are a million ways to get your heart rate up and work your core and arms. whacking a giant tire with a sledgehammer is just a fun way to do it. it's popular because it's "functional."
Muscles are nonsensical they have nothing to do with this bullshit.

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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #22 on: June 10, 2014, 03:52:35 pm »
+1
What benefits do you gain from the sledge hammer strikes on tyre, I have seen a lot of people do this and baseball whacks on heavy bags, any muscular benefits it power?

Man you have some beastly weight numbers the squat 60% 300lbs incredible, good job,  :goodjobbro:
hopefully when I get in the gym you can help me with mine



The sledge hammer strikes can build cardiovascular endurance, functional total body strength, grip and forearm strength, and gives great core activation as well. another benefit is that it improves your bodies capacity to work at intense levels for longer durations.


And thank you for the compliment, It means a lot!

And I'd be glad to help you in any way that I can. 
"Passion trumps everything"  - Dave Tate

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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #23 on: June 11, 2014, 11:10:08 am »
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6-11-14  Rep deadlift day!


1" deficit deadlift @70%

370 - 1 x 8

2" block pull:

425 x 6

Shrugs:

230 - 4 x 20

Chest supported rows superset w/ band pull aparts:

4 x 20
4 x 20

Core work:

150 reps


Planning a Friday prowler session with my training partner so I'm easing off the cardio so I can focus on that!


Definitely not the best I've looked today, however I'm not discouraged it's still wave 1 of the cycle and I realize my strength levels will not start to peak until the end of wave 2. usually I pull 2 sets of 2" block pulls and 2 sets of 4" block pulls on rep day but decided to ease off the gas a bit and just lay a modest amount of "solid" work.

Also my bench technique was absolute crap yesterday, I'm allowing my elbows to flare way too much which is killing my pressing power. I need to take my time with my bench setup and remember to keep my elbows tucked inward towards my rib cage as opposed to just letting my elbows go everywhere as I'm pressing.

Accessory day tomorrow!


Video is 425 x 6 off 2" blocks

https://www.youtube.com/watch?v=fj2EXKpVJgw
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Raptor

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Re: J_Mckinney08's Powerlifting Journal
« Reply #24 on: June 11, 2014, 01:03:30 pm »
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Do you purposefully keep the belt that high? I've read about keeping the belt that high for deadlifts somewhere, but I forgot where. Maybe it was in a video by babyslayer or something.

J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #25 on: June 11, 2014, 02:05:38 pm »
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Do you purposefully keep the belt that high? I've read about keeping the belt that high for deadlifts somewhere, but I forgot where. Maybe it was in a video by babyslayer or something.


Typically I do, I center the belt on the mid abdominals where the top of my belt is just below my sternum. I feel this gives me maximum support with my deadlift technique as it locks in the lower portion of my T-spine and a good portion of the L-spine. Naturally though belt position will vary from individual based on technique and what the user is most comfortable with. Sometimes the small changes such as belt positioning and stance can make a difference and in some cases lead to a small PR right away.


And I believe you are correct about George Leeman (babyslayer) and his belt positioning. Eric Lilliebridge also wears his belt high usually around the sternum area when he squats and deadlifts however I'm not man enough to have a tight 13mm belt on my sternum area. (actually cringing just thinking about that pressure lol.)
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Raptor

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Re: J_Mckinney08's Powerlifting Journal
« Reply #26 on: June 11, 2014, 04:20:31 pm »
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It's interesting, but maybe someone's pelvic tilt might have to also do SOMETHING about where the belt is positioned.

I'm in anterior tilt, and I like to keep my pants really up towards my belly button as well. It looks weird and funny to people, but that's how I'm the most comfortable. Something to think about, I guess.

J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #27 on: June 12, 2014, 02:57:18 pm »
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6-12-14 Accessory day!!!


Paused squats (3 second pause in the hole)

270 - 2 x 3
270 x 5

Seated military press:

190 - 2 x 8
210 x 8
210 x 10

2 board paused bench:

270 - 3 x 5

EZ barbell curls:

4 x 15

Dips:

3 x 12

Core work:

150 reps


Called it a day here, allowed myself to sleep a bit more this morning and it made a noticeable difference. Typically I get home from work at 2AM go straight to bed then up around 8AM from time to time this catches up with me given the intensity of my training days.

Tomorrow will be a prowler session, its been a while since I broke this thing out so I'm very excited to let it kick my ass.
"Passion trumps everything"  - Dave Tate

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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #28 on: June 15, 2014, 09:03:31 pm »
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Friday prowler session!!!!


10 x 30yds - using high bars

10 x 30yds- using low bars

10 x 30yds - backwards sled drag


doesn't sound like much but if anyone has used a prowler these things will kick you butt and quick!!!!


afterwards did a couple jump tests on the rim at the park, rim is only 9'9" but postworkout and jumping off blacktop for the first time in years I got my wrist at the rim. nothing spectacular but decent considering I'm in the middle of training and not an exact 100%. may try to get a vid up of that jump later on tonight.


Rep squat day tomorrow!!!
"Passion trumps everything"  - Dave Tate

Nobody Notices Normal!



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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #29 on: June 15, 2014, 10:22:23 pm »
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https://www.youtube.com/watch?v=iekO-0p9wY4



Video of the jump at a 9'9" rim after the prowler session. one day I'll get my 19yr old hops back  :(
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