METAMORPHOSIS of a Weakling into a BEAST

**ZackAttack** · 02-24-2009, 12:32 AM

Here is a Triceps Giant Set including my modification of Triceps DEATH

OH Ext 95x6 (PR) / PushDowns / Triceps DEATH

Simulated PL meet is Thursday February 26, 2009. Aiming for 275 Squat, 245 Bench, 360 Dead

You do realize you could be slowing down your bench by trashing your triceps?

**Elson** · 02-24-2009, 12:07 PM

Originally Posted by P-funk

you may feel pain for different reasons (I don't feel pain when I go down to my shoulders with each rep though); but, going above 90 degrees is when things get compressed under the subacromial space.

patrick

yea i was thinking it was something to do with the rotators because the pain feels like its deep to the actual deltoid muscles, like its near the joint itself. Im gonna start doing some shoulder joint exercises to see if that helps.

**ZackAttack** · 03-01-2009, 04:15 AM

I simulated the meet by attempting to max out on the Squat/Bench/Dead - found it to be much harder than I thought..was cooked towards the end.
While warming up for Squats, I felt my right quad or knee giving way..to prevent aggravation of the slight injury I suffered during the 1st set of the Front Squats in the vid above, I decided to fore go the Squat max.

Feb '09 PL Meet Simulation - Try 275/245/360

**P-funk** · 03-01-2009, 07:18 AM

You need to drop the weight and work a lot on your technique!!

Your squats are high and the form is poor.

Your bench form leaves a lot to be desired.

Your deadlift technique is not very good either (starting with your set up).

Also, why do you say you suffered an injury during front squats? That was a back squat that you did.

Patrick

**ZackAttack** · 03-02-2009, 01:46 PM

P-funk, yes there is a lot left to be desired. I do always go below parallel for squats as you will see in the vid below. In the PL meet simulation I didn't really squat..i quit on it because I tweaked my knee or aggravated a muscle pull. I should have put more effort in the Dead, continued pulling even if the weight didnt budge at first. I think deadlifting the 345 + bench maxes at 245 and 250 + my fingers bleeding had sapped all my energy.

After starting working on 20 rep squats @ 135 lbs, I have incremented to 225 lbs over the months. This vid is part 1 of my race to 20 reps. After I get 20 reps, I will add weight and start again.

Squat 185 ATG 3 Sec Pause / Race to 225x20 part 1

**P-funk** · 03-02-2009, 02:34 PM

even in that video. you need to work on your squat form. your lack of hip mobility that is very apparent in your deadlift video translates over to this squat video. work on staying tighter and maintaining a neutral spine (you get a lot of flexion in the lumbar spine - especially if you look at the DL video).

tough to see the ankles in the video. it looks like you roll a little bit on the right ankle.

patrick

**ZackAttack** · 03-02-2009, 05:11 PM

patrick, must say i am impressed with your knowledge and observation power.

**P-funk** · 03-02-2009, 05:28 PM

Originally Posted by ZackAttack

patrick, must say i am impressed with your knowledge and observation power.

I try.

Don't think I am picking on you or trying to be an asshole either. I am trying to give you constructive feedback to help you get better.

Patrick

**ZackAttack** · 03-02-2009, 05:56 PM

no I truly am impressed with how you picked up on my weak points that actually took me a while to figure out. I am not familiar with you. Are you the owner of this website?

**P-funk** · 03-02-2009, 06:01 PM

Originally Posted by ZackAttack

no I truly am impressed with how you picked up on my weak points that actually took me a while to figure out. I am not familiar with you. Are you the owner of this website?

Nope. Rob owns this site.

I own this site.

patrick

**camarosuper6** · 03-02-2009, 08:29 PM

and a fine site it is, Patrick!

**P-funk** · 03-02-2009, 08:47 PM

Originally Posted by camarosuper6

and a fine site it is, Patrick!

Thanks!

**ZackAttack** · 03-10-2009, 01:36 AM

Tried to maintain a more neutral spine, not sure if I did any better

SQUAT Race to 225x20 Act 2

**ZackAttack** · 03-12-2009, 08:47 PM

SQUAT Race 225 x 20: Act 3: Try 6 reps

DEAD Race 315 x 20: Act 1

**P-funk** · 03-12-2009, 09:06 PM

Still issues with the posture. Remember, technique doesn't get better with more weight or more reps. It gets better when we drop the weight, do low reps and a high number of quality sets. You have to re-program movement and work on mobility limitations. If you don't work on them, then things aren't going to magically get better.

You are still getting some rotation during the squat too.

I hope to get a video clip up in my next month's newsletter on some mobility exercises to trouble shoot the squat pattern.

patrick

**ZackAttack** · 03-14-2009, 02:37 PM

patrick, yes I will drop the weight and work on quality sets. I'll put some vids of that soon. Could you explain how I can fix rotation in the squat?

**chiquita6683** · 03-14-2009, 04:46 PM

Zack ~ Thats great u wanna get into powerlfting. U should be very proud of yourself! I understand what its like coming back from from something. I have 2 TBIs from car accidents that weren't my fault, was in a coma over a month in one of them ect ect. did the whole therapy deal, that was awhile ago. I know it gives me more of a push in the gym! My trainer told me I'm the strongest female in my gym.

Keep it up, your awesome!!!!

**ZackAttack** · 03-14-2009, 05:47 PM

Maria! I never thought I would run into someone on a fitness forum who is also a TBI survivor, let alone a female!! Much kudos

not once..sweet Mary..you survived it twice

can only imagine what that was for you and your family.

You have come such a long way. I am ever so moved by your journey of Discovery - God Bless you in all endeavors. I will follow your progress for years to come!

**chiquita6683** · 03-14-2009, 07:53 PM

Thank you so much!!!
I know, right? Another TBI survivor on a Bodybuilding Forum!

Who would've thought?
I don't really know your story though, you can email it to me or just post it here.

**P-funk** · 03-14-2009, 08:58 PM

Originally Posted by ZackAttack

patrick, yes I will drop the weight and work on quality sets. I'll put some vids of that soon. Could you explain how I can fix rotation in the squat?

I would love to help you fix it! The problem is that I am not there to check out your function and figure out why it is happening. It could be a limitation in ankle mobility on the side you are rotating off of, it could be weakness in the glute on the side you are rotating off of, it could be an anterior rotation of the pelvis on the side you are rotating off of, it could be from a past injury....lots of things.

Like I said, check out my newsletter next month (you can sign up at my blog) and I'll try and get a trouble shooting video up that will show (a) an exercise I use to open up hip and ankle mobility, complete with my progressions and regressions, and an exercise I use for teaching sitting back and grooving a healthy squat pattern. I think a lot of people will like it.

patrick

**ZackAttack** · 03-15-2009, 11:36 AM

a fine site it surely is Patrick - admire your expertise
the pre-pubescent remark about Bob cracked me up

**ZackAttack** · 03-16-2009, 01:58 PM

YouTube Video

**ZackAttack** · 03-19-2009, 04:47 AM

YouTube Video

**chiquita6683** · 03-19-2009, 07:18 AM

Why are u barefooted?

**ZackAttack** · 03-23-2009, 07:46 PM

Good observation Maria!
I got the idea from strength coach Pavel Psatsouline's book 'Power To The People' where he talks about the strength reflex being better activated when your sole skin comes in contact with the ground.
Pavel Tsatsouline, Master of Sports, contract instructor to the U.S. Marine Corps, the National Nuclear Security Administration/U.S. Department of Energy, and S.W.A.T. teams

Many others squat barefoot too..check this..Do you ever squat barefoot?

YouTube Video

YouTube Video

**ZackAttack** · 03-30-2009, 01:50 PM

Failed at the 11th and 12th rep in my Squat Race to 20 reps in past few days (no video posted). But this time I was rested, well fed, psyched, and very confident. However, an unusual experience...

People stare now & then, give double/triple takes, and walk away. But this moron stared the entire set and threw me off. This gives me taste of how PL meet pressure with everybody watching affects the way you lift. I HATE making excuses but I knew I had 12 reps in me..I was pissed.

YouTube Video

**Ngordyn** · 03-30-2009, 02:00 PM

not going to lie man that one person is something you are going to need to do , i messed up huge my first competition because i was nervous , second time i didn't think about it just did what i did in the gym and it worked fine , there is a lot more people watching and even 3 people judging whether the lift counts or not, its very exciting and nerve racking at the same time, i am training for the 2011 canadian nationals , not going this year because i move up from junior to open class , and my weight class is also going up now to

**chiquita6683** · 03-30-2009, 04:19 PM

Originally Posted by ZackAttack

Failed at the 11th and 12th rep in my Squat Race to 20 reps in past few days (no video posted). But this time I was rested, well fed, psyched, and very confident. However, an unusual experience...

People stare now & then, give double/triple takes, and walk away. But this moron stared the entire set and threw me off. This gives me taste of how PL meet pressure with everybody watching affects the way you lift. I HATE making excuses but I knew I had 12 reps in me..I was pissed.

LOL quit your bitching!

Its all in your head, just look straight ahead at your eyes in the mirror and concentrate on your lift

JK That might mess me up too

**Doublebase** · 03-30-2009, 06:24 PM

He was looking cause he was impressed

**ZackAttack** · 04-09-2009, 07:01 PM

Doublebase, thanks for the vote of confidence

chiquita, of course it would mess ya up, especially if he was behind you

Ngordyn, yup like i had mentioned, i got a taste of what PL meet pressure might be like..its prolly much worse!

9 month Progress Summary:

START Jul '08 : SQUAT 165, BENCH 215, DEAD 260 = 640, 28" Box jump

CURT Apr '09 : SQUAT 270, BENCH 250, DEAD 355 = 875, 34" Box jump

GOAL Jul '09 : SQUAT 315, BENCH 275, DEAD 375 = 965, 36" Box jump

GOAL Jul '11 : BENCH 400, SQUAT 500, DEAD 600 = 1500, 45" jump

9 month BENCH Progress: +35 lbs
9 month SQUAT Progress: +105 lbs
9 month DEADL Progress: +95 lbs
9 month Box Jump Progress: +6"

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