Monthly Archives: October 2014

So today was a great training session. The last month my triceps have been causing me excruciating pain. I have not benched well or anything heavy the last few weeks because of this. This exact same issue haunted me till the last few weeks of training before nationals. Well, here we are again a few weeks out from nationals and I am NEEDING to get some heavy benches in.

I have been consistently seeing our massage therapist and teammate Yvonna (if you need recovery massages this woman’s skills are seriously amazing). Along with minor help from NBS’ member and house PT Taylor, and Jason a member also skilled chiropractor I have made it onto a recovery track.

Today started out with nerves but as the weight got heavy and no real pain was present I pushed it. I ended with my third attempt I hit at nationals months ago. My program called for a 10 lb PR but I was tired, the last set was slow so I shut it down. I will wait to recover and come back next week and hit a new PR which should set me up to do very well in the next SPF meet.

Bench:
Bar 1×5
95 2×5
190 1×5
265 1×3
320 1×1
340 1×1
355 1×1
375 1×1

Speed Deads w/ chains
6×3 @ 315 + 60 chain

Speed Squats w/ bands:
6×3 @265 against monster bands


My triceps are still hurting but I was able to follow today’s programming when I called for dynamic benchpress however I did not make it as fast as a typical speech session.
I was not impressed overall in my performance to squat today. For some reason I could not focus on on my cues properly and my last lift was above my opener from my last meet but not where I wanted to end the night.
Tonight was the first night we had wraps on. I am using new elite FTS krait wraps which I hope had something to do with my form breakdown as I wobbled in the hole from not pushing back on my last heavy squat. I plan to come back next week focused and ready to break these wraps and more and possibly hit a squat PR.

If anyone is curious what Powerlifting is about please come out to nbs fitness on November 22 as we are hosting Memphis’ only powerlifting meet in the area.

585

http://youtu.be/ZLd2AiwKejA

So after months of training feeling great my tricep injury reappeared very quickly and I have been unable to bench heavy for going on two weeks. My squat and dead lift however are progressing quite nicely. This is the last week of our training prior to getting in the wraps in doing more sport specific training when it comes to squat bench and deadlift.

This is the heaviest I have ever gone without wraps before and I feel good about that even though they were only singles.

My dad left form is slightly off as my T spine is not as flat as I would like it but with the speed that these moved I am okay with it.

http://youtu.be/2vlXGgFR7A8

This is one of the few training days I am able to partake in due to the return of my tricep issue (we assume shoulder impingement and bicep garbage). It ended up being a great training day with teammate Porter and Jim helping me. My triceps started giving me problems Mid way through squats but I was able to finish. I knew deadlifting would make them feel ALOT better which is exactly what happened.
Squatted 505 for 3 sets, this is the most I’ve ever squatted raw for this many sets and the next 2 weeks this will just increase and add to the PR’s. Deadlifts felt good, two sets felt fast my first set was slow as heck buck my back and hips felt strong.

A1-Squat: 3×1 @505
A2- DB Jumps: 3×3 @40
A3- Speed Squats: 3×3 @285 +5 chains
A4- Banded Jumps: 3×3 w/ orange bands

A1- Deads: 3×1 @575
A2- Speed Deads: 3×3 @315 + 4 chains

Opposite Stance Deads: 3×6 @315

http://youtu.be/wsCHnLPr2rE