RasPlasch

What style do you prefer when deadlifting?

Sumo or a closer stance?

Stewart14

I prefer conventional style, as it is more comfortable for me, however, my form degrades when the weight gets heavy since my hamstrings are probably weaker then my back and I use a lot of lower back to get the weight up, which I know in the long run is gonna give me a back injury.

Sumo allows me to keep my back more upright and not rely on it so much, however I have a bitch of a time getting the weight off the floor to begin the lift. That's why I resetted my deadlift max from 520 back to 450 and I am gonna work on the sumo style. Also, I am squatting in a new wider style, so it kind of replicates the sumo style, so if I do them both in the same manner, I can work on both at the same time (kind of).

http://futuretrainer.blogspot.com/ --My new blog!!

RasPlasch

Thats same with me. Squatting and Deadlifting I use a wide stance. Its just so much more comfy for me.


But with sumo dl's its incredibly easy to get it off the floor for me, it feels like nothing. That's weird that it is opposite for you.

Stewart14

Dec 29

Bench Press
Warmups
175 x 5
210 x 4
245 x 3
245 x 3
Add loose inzer HD blast
280 x 3
300 x 2
300 x 2
300 x 2
300 x 2

Squats
200 x 5
240 x 4
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3

Chest Supported Rows
160 x 5
160 x 5
160 x 5

Bench Press
195 x 5
225 x 4
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3



85% d3

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Dec 31

Squats
Warmups
205 x 5
245 x 4
280 x 3
280 x 3
Add Inzer Z-suit straps down
320 x 3
340 x 2
360 x 1
360 x 1
360 x 1
360 x 1

Bench Press
175 x 5
210 x 4
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3

Chest Supported Rows
160 x 5
160 x 5
160 x 5
160 x 5

Squats
225 x 5
265 x 4
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3



90% d1

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Jan 2

Deadlifts (sumo)
Warmups
225 x 5
275 x 4
315 x 3
315 x 3
add belt and inzer z-suit straps down
365 x 3
385 x 2
405 x 1
405 x 1
405 x 1
405 x 1

4-board press
205 x 5
245 x 4
280 x 3
320 x 3
320 x 3
320 x 3
320 x 3
320 x 3

Chinups
BW+50 x 5
BW+50 x 5
BW+50 x 5



90% d2

http://futuretrainer.blogspot.com/ --My new blog!!

yellowmoomba

How was New Years Eve?

I was the DD so I felt great yesterday. (except that baby boy is not sleeping) ......

Any cool Christmas gifts?

http://www.ironmagazineforums.com/on...-bag-work.html


"You are born small and weak... you die small and weak... how you look in between is up to you."

Stewart14

very subdued new years eve here, I just went over my best friend's house who just had a baby in november, so I think between 4 guys we made a 12 pack of buds last the entire night, how pathetic I know. I was just happy to see 12:00, we didn't think we'd make it let alone our kids. Little R fell asleep on a couch in the spare bedroom at like 11:00, poor kid couldn't last one more hour. Then I get a phone call on my cell at 11:15 from my alarm company telling me my alarm went off at 10:45 and they were sending the cops to my house. So, I was only 5 minutes away from home, so I left and went to check it out. Nothing was suspicious, the alarm was registering the front door had been tripped, I have no idea how or why, other than it was crazy windy around here that night, only thing I could think of was the wind did something, because who would be ballsy enough to break into someone's house through the front door on new years eve? But I luckily got back in time to see the ball and wish everyone a happy new year, and then it was off to bed, haha.

the only cool gifts around here were reserved for the little guy

http://futuretrainer.blogspot.com/ --My new blog!!

soxmuscle

Nice chin-ups, Stew.

Glad to see somebody else taking advantage of this incredible exercise.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Triple Threat

When I saw these workouts where you squat, bench, and then squat again, I thought it rang a bell. Checking through some old files, I noticed that there's a Sheiko routine that is similar to that. Is this workout your own creation or did you borrow it?

BTW, not sure if I commented or not, but congrats on the meet lifts. Guess you've crossed over to the dark side and are now hooked.

Stewart14

Yes you are correct sir, I am doing a Sheiko routine, however with my own little twist to it. I don't like that they rarely go above 85% of max, even during the competition phases, so I redesigned it to go up to 95% of max, but I kept the essence of it by doing the squat/bench/squat and bench/squat/bench principles.

And yes, there is no going back now, I am totally full on in my Darth Stewart persona. I gotta tell you TT, I was vehemently against gear, but now after using the squat suit and bench shirt for a few weeks now, I am totally hooked on their usefulness, not so much to get the big numbers, but man you just feel so safe and secure when you are wearing them, it almost psycologically helps to lift the weight. Of course, this is now and with the low end cheap gear, but I know when finances allow it, I will be graduating to the hard core stuff, but that won't be until I consistently squat in the 400s and bench in the 300s.

I would totally recommend you look into this stuff as a way to keep letting you do what you do without the fear of injury. Take squatting for example. I have totally reinvented my stance for the benefit of competition, and it involves a very wide stance which really stresses the hips and hamstrings a lot more than the quads. I am pretty sure if I kept squatting wide with over 350 pounds on the bar my hips would explode in no time at all, but with the suit on, I can just keep going and concentrate on getting the weight up and not worrying about my hips. Same with the bench shirt, I know my shoulders are pretty much going to be ok as long as I keep wearing the shirt for heavy attempts. you would definitely do well in gear, and you can get the basic stuff pretty cheap, I mean my Z-suit was like $40 and the bench shirt was around $75 because i got it open backed custom made so I could put it on easily by myself.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Jan 4

Bench Press
Warmups
175 x 5
210 x 4
Add wrist wraps
245 x 3
245 x 3
Add loose inzer HD blast
280 x 3
300 x 2
315 x 1
315 x 1
315 x 1
315 x 1

Squats
205 x 5
245 x 4
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3

Bench Press
195 x 5
225 x 4
Add wrist wraps
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Jan 7

Bench Press
135 x 8
225 x 6
Add loose inzer HD blast
315 x 1 (10 sets)
*I want to add that this shirt is super loose for a bench shirt. I had it made with an open back, which I basically leave open. I can touch with 135 on the bar I believe, definitely 225. I am using it mainly for protection of my shoulders/pec tendons. I really don't feel any rebound at the chest, but I do feel more confident in that I won't hurt myself.

OH Press from Rack
190 x 1 (6 sets)

Barbell Curls
120 x 1 (5 sets)

done.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Jan 9

Squats
135 x 8
225 x 5
315 x 1
Add Inzer z-suit straps down
365 x 1 (7 sets)

Chest Supported Rows
90 x 8
180 x 1 (7 sets)

Barbell Curls
120 x 1 (6 sets)

done.

http://futuretrainer.blogspot.com/ --My new blog!!

rks1969

Not judging ---just asking. Aren't you relying to much on your equipment. I've trained for power comp before & only used the bench shirt & squat suit closer to comp time.
I haven't read all your posts so if you don't mind my asking-- how much do you weigh / what weight class are you in?
I did see your deadlift video & that was a great lift. You made it look easy. Best I ever got was 480.

YOU CAN SPEND YOUR TIME ANY WAY YOU WANT ,BUT YOU CAN SPEND IT ONLY ONCE.
MAKE IT WORTH IT!!!!!!

Stewart14

To answer your question, no I don't think I am relying too much on the equipment. I am 34 years old and have been pounding the weights now for over 15 years, I'm not able to bounce back from ailments the way I used to, so for me, it's become a choice between wearing the equipment and continuing to be able to train heavy, or not use it, and not compete ever again. I just competed in a meet raw and let me tell you, I was pretty beat up afterwards, I don't know if I want to go through that again. My right pec tendon is still effed up from that meet. My groin is sore every day, but I keep going. also, if you look at what I am using, it isn't exactly heavy duty stuff. I am using a $40 squat suit and a $50 bench shirt, and I use them solely for the purpose of protection on the bench and squat. I don't wear the straps up on the z-suit, and they hardly give me any advantage other than peace of mind. My bench shirt is an HD Blast shirt with the back opened up that is one size too big that I have no problem getting into myself. If you know about the real deal bench shirts, it usually takes a small army to put them on, and this I can do by myself, so you see, there is no real advantage with it, other than peace of mind. I can touch with 135 on the bar in the thing, not much of an advantage I would say huh?

Sorry for the rant, but I am getting old, and I am using the gear to keep lifting heavy, through my pec injury and my sore groin without worrying about the injuries, so I can just lift.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Jan 10

Bench Press
135 x 8
225 x 5
275 x 1
Add loose Inzer HD Blast
320 x 1 (4 sets)

Seated OH Press
195 x 1 (4 sets)

Barbell Curls
120 x 1 (7 sets)

done.

http://futuretrainer.blogspot.com/ --My new blog!!

Rubes11

still lookin strong glad to see that your working hard

5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs
bench 255x2 4/20
squat 405x1 4/20

rks1969

Dude!!! Rant away!!! I don't mind. If you really hurt that bad maybe you need to give it a rest for a while. I'm trying to get thru a pulled hammy myself.
I've used one of those bench shirts(free-borrowed it) & it took 3 people to help me into it. HATED THE HELL OUTTA THAT!!! Afterwards I was bruised, scraped & sore as hell. Never again!!! That was back in '96. I got 3rd. I'm thinking of trying a raw meet sometime. What kinda #'s did you get at yours?

34 ain't that old, Hell I'm almost 40 myself & except for that awesome deadlift of yours I still get higher bench & squat numbers in a tshirt & shorts(not bragging,just saying not bad for an old dude LOL!!!). Yeah, I understand not bouncing back as fast. I've had to spread my lifting days further apart for better recovery.
I kinda understand the "peace of mind" you speak of with your gear. We all have things/rituals that help us get thru the heavy stuff.

Hope I haven't offended with anything I've said

YOU CAN SPEND YOUR TIME ANY WAY YOU WANT ,BUT YOU CAN SPEND IT ONLY ONCE.
MAKE IT WORTH IT!!!!!!

Stewart14

nope, no offense at all, it's good conversation See, you tried your bench shirt and it took 3 people to get it on, mine, I just slap on by myself, if you can see the difference there, you would see that there really isn't any performance benefit to it, just security. the powerlifts, (well squat and bench anyway) are the only lifts i will use something on, all my other lifts i go raw, I figure that if i keep competing I will need to use the gear anyway if i want to be even somewhat competitive, so might as well get used to it. Plus, I have kind of gone through a change in thinking, that it really doesn't matter to be to have a big raw bench, I have bought into the thinking that heavy raw bench presses will destroy the lifting careers of most people, so I think that now that i am over 300 pounds on it, I need to just be a little more careful, and my gear helps me accomplish that.
on the squat, i don't NEED to use the suit, but like i said I might as well get used to it, and anyway, my $40 z-suit isn't going to be helping me challenge the big boys anytime soon anyway.

I went into my meet with the mindset that raw was the way to go and the geared guys were a joke. However, I came out of the meet with an appreciation of why they use it and it's still pretty damn ballsy to load up 700+ pounds on your back and squat it, or to hold 500+ pounds in your hands and bench it. While I have softened my stance on the gear, I still won't be using the heavy duty stuff, at least not for a long time, I am perfectly fine using what I am using now. I almost equate it to using elbow sleeves on my elbows to protect them from tendonitis....same thing.

At the meet, I wound up squatting 350 on my 1st attempt, 385 on my second, and I missed 410 on my 3rd, bear in mind the squat has always been my worst lift. Bench was dissapointing as well, as I hit 335 on my first, then instead of doing a 350, I jumped right to 365 and got stuck halfway up, and failed my 3rd attempt also obviously. Deads went great though, as I pulled 450, 500, and 520. SO I got a 1240 raw in the 220 division in my 1st meet. not great, not shabby either.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Jan 11

Deadlifts
135 x 5
225 x 5
315 x 3
385 x 1
435 x 1 (4 sets)
*This weight was really heavy for some reason, seems I lost a lot from my 520 pull at the meet. Or maybe the meet just really jacked me up and being alone in my basement doesn't cut it. I will use this weight next deadlift session, and if it still seems too heavy I'll drop it a bit.

Chest Supported Rows
90 x 8
180 x 1 (8 sets)

Chinups
BW+75 x 1 (4 sets)

done.

http://futuretrainer.blogspot.com/ --My new blog!!

rks1969

Sounds like pretty good #'s at the raw meet.When I competed the one time & got 3rd in the 181 group. Lift #'s weren't that great, decent I guess = bench-363.75, dead-380.25, squat-319.5. Put on 20lbs since then. Been a few layoffs for personal/work situations since then. All my gym #'s now are higher WITHOUT any gear other than a belt & wrist wraps. Using the bench shirt & squat suit seemed odd & horribly constricting. Now I can bench 405x1, squat 405-415x1, dead 450x1. All are fairly close, but I don't max much anymore--whole body aches when I do.
I don't think raw benching will do anymore damage than you allow--afterall you should know your limitations after a enough years lifting. Yeah I know we all get caught up in the testosterone/adrenaline wave & get carried away sometimes. Power programs should be balanced to hopefully prevent injury.

YOU CAN SPEND YOUR TIME ANY WAY YOU WANT ,BUT YOU CAN SPEND IT ONLY ONCE.
MAKE IT WORTH IT!!!!!!

Stewart14

Jan 12

Low Incline Bench Press
135 x 8
225 x 5
275 x 1
315 x 1 (5 sets)

Seated OH Press
195 x 1 (5 sets)

done.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Jan 13

Chest Supported Rows
90 x 8
140 x 5
180 x 1 (9 sets)

Pulldowns
150 x 1 (6 sets)
*Only listing weight for progress purposes. This is a home pulldown machine, I have no idea what this equates to on a gym machine, but I think it's fair to say that I can do a lot more than 150 for one rep on a gym machine . My home machine is pretty fricken tough, lots of resistance on the thing. Doing pulldowns because pullups and chinups aggravate my pec tendon

Barbell Curls
120 x 1 (8 sets)

done.

http://futuretrainer.blogspot.com/ --My new blog!!

yellowmoomba

How's your body holding up to all these heavy sets???

http://www.ironmagazineforums.com/on...-bag-work.html


"You are born small and weak... you die small and weak... how you look in between is up to you."

Stewart14

funny you ask. i am gonna switch to 3 rep sets for a while to tone down the weights, I am getting achy here and there and I really dont like it! Pec tendon, wrist, elbow, hips, ugh it's a mess.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Jan 14

Squats (RI=2 min)
135 x 8
225 x 5
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

Trap Bar Deadlifts (RI=2 min)
370 x 3
370 x 3
370 x 3
370 x 3

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Jan 16

Low Incline Bench Press (RI=2 min)
135 x 8
225 x 5
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3

Seated OH Press
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3


*incline definitely feels better on my pec tendon for some reason, I really love my bench, it is a really good position for my body in the incline, I can firmly plant my feet on the floor, and still get a good arch, almost arching to a flat bench-like position, while keeping my ass on the bench. Lowering the weight for the 3 rep sets didnt hurt either (no pun intended).

*Overheads were boring as fuck at this weight, but I am following Doug Hepburn's "B" routine and it calls for sets of 3 at around 80% of max and this is what I got on overheads, so I will enjoy these easy sets for now.

*Want to add that I am sore as all hell from my leg workout the other day. All day yesterday and so far today I can't sit on a fricken toilet without pain, or get up from a seated position. Can't say I miss this feeling, that's one thing singles work won't give you is this incredible DOMS.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Jan 17

Trap Bar Deadlifts (RI=3 min)
140 x 8
230 x 5
320 x 1
370 x 3
370 x 3
370 x 3
370 x 3
370 x 3

Seated OH Press (RI=90 sec)
135 x 5
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3

Chinups (RI=2 min)
BW+25 x 3
BW+25 x 3
BW+25 x 3
BW+25 x 3
BW+25 x 3

http://futuretrainer.blogspot.com/ --My new blog!!

yellowmoomba

When's the next competition?

http://www.ironmagazineforums.com/on...-bag-work.html


"You are born small and weak... you die small and weak... how you look in between is up to you."