Journey to 600DL and 500SQ: First stop 405SQ - Team Franco Bodybuilding Forum: Competition and Fitness Board

Yoster · The Truth!

RE: Journey to 600DL and 500SQ: First stop 405SQ

winflex · Beyond Nutrition Sponsored Athlete

no training today...I'm sick with a bad cold and its snowing A LOT.

winflex · Beyond Nutrition Sponsored Athlete

Hope to be in the gym tonight tearing up 335 despite my lack of ability to breathe with this cold. It is also a scheduled press night but I may do some bench...we'll see how it goes...this was the first week out of many where I did not deadlift. The battle with 475 is postponed till next Wednesday. Finally, it looks like I will not hit the 375X5X3 goal as scheduled because I'm not taking big enough jumps but I may try for the 405X1 soon. We'll see how it all plays out. Stay tuned!!!

winflex · Beyond Nutrition Sponsored Athlete

Decent one today...

SQ: warms, 335/5 5 5
Presses: warms, 197.5/5 5 7*PR

GHD Situps

Barbell curls

Band dislocates

Squats were super smooth today. Wanted to video so that I could critique my form but I forgot my phone and my camera at home. However, they all felt really good and strong. Finding a groove again. There was no arm pain tonight and I didn't used the sleeve on the elbow. So that is progress.

I decided to press to stick with the schedule and I hit a PR. So it was good that I stuck to the plan. It seems that my limit on reps with these is 7. So I'll take it that if I hit 7 on any rep max attempt on the last set that I've pretty much mastered that weight and will be good for a lot more in the future.

Threw in some situps because I felt they would make me feel good facing up with the sinus issues and I was right.

My biceps just felt like the needed to be worked. They had an itchy feeling to them...probably because I didn't pull on Wednesday. So I did some curls and then stretched out the biceps and shoulders with some band dislocates. Felt good to flush the area.

winflex · Beyond Nutrition Sponsored Athlete

A reminder...

SQ: warms, 340/5 5 5
Bench: warms, 292.5/ 5 5 5
-Home-

I cut out all the accessories from this one because on rep 3 of set 2 of squats, I did the bad habit that caused my elbow to hurt a little bit. It didn't hurt so bad that I had to stop the workout but it hurt enough to remind me that it is SO EASY to slip back into bad habits. Every other rep of the workout was void of this habit. It also reminded me how delicate the spot still is and I really have to focus hard on not making that mistake again if I want to make some new personal records on squats.

I wonder if the curls on Friday had anything to do with this...hmmm. food for though.

Came home and iced up the elbow. Feeling better already. Will continue to work on the focus and things will continue.

winflex · Beyond Nutrition Sponsored Athlete

Back in PR Zone...

Light Squats: warms, 275/5 5
Light Presses (due to elbow stiffness because of Monday's "reminder"): warms, 175/5 5
Deadlift: warms, 475/5 *PR

Some ab work

I was feeling so beat going into this workout again. Just like the last time I was supposed to deadlift. I missed deadlifting last week due to the snow and my cold and sinus issues...which haven't completely resolved themselves yet unfortunately. Thankfully, I could breathe properly tonight though and I haven't been having the crazy sinus headaches. Since I was beat up, I went light on the presses. It was a scheduled light squat day anyway. Then came deads and I really was doubting myself. I remembered how hard 4 was last time and I was thinking about how I haven't completely shaken my cold yet.

I was making excuses. So I walked away and came back and tried to pretend I wasn't me. Reps 1 through 4 were much easier than the first time I attempted this weight but rep 5 was not going to be easy. I think it was more mental than anything but when I got rep 5, I was more relieved than I was happy. It took a minute or two for it to register what I had just accomplished despite all the excuses I was making previously.

Hopefully this will be the last week with a cold and I will be good and ready for either 480 or 485 next week.

Joe · Beyond Nutrition - Co Owner

Awesome lift Dwayne with the deads.

When are you going to do a meet?

winflex · Beyond Nutrition Sponsored Athlete

Joe, I have to start looking again. The one that I wanted to do was on Feb 27 but I'm nowhere where I thought I would have been...and there's no way I can max a bench with this elbow. It will probably be a month or so before I'm doing reps in the 300's there again.

It will definitely be local. I'll be checking out powerliftingwatch.com to see what's coming to the area.

Two meets this year that are not too far from me are:

WNPF & WNPF LIFETIME SQUAT, BENCH PRESS, DEADLIFT, REPS & POWERCURL NATIONALS (Single lifts-no totals)-Bordentown, N.J. May 15th

14th WNPF RAW NATIONALS & 11th WNPF (Equipped)POWERFEST & 3RD WNPF LIFETIME RAW NATIONALS (PL,BP,DL,PC)- Bordentown, NJ Aug 14 or 15th

There's also this one in September...but I'd hope to have already competed before this:

22ND WNPF LIFETIME DRUG FREE NATIONALS- This is WNPF sanctioned (PL,BP,DL,PC)- Bordentown, N.J. Sep 26th

So, actually there are two things that I feel like I "need" to do before I compete. I want my elbow to heal completely before risking it on a max AND I want to cut down to the 242's or 220 class. I've been holding 250 pretty well for about a month with no gains or losses in bodyweight and have cleaned up the diet to help slowly shed some bodyfat...not so much as dieting per se but definitely way cleaner than when I was trying to pack it on.

-- Edited by winflex on Thursday 18th of February 2010 10:38:21 AM

Joe · Beyond Nutrition - Co Owner

Do you think you have hit a bodyweight that will not be relatively helpful percent wise on weigth lifted? Especially in competition?

Did that make sense? LOL

winflex · Beyond Nutrition Sponsored Athlete

Yeah it makes sense to me...

You are asking do I think that I will put up competitive numbers for those weight classes.

I won't be winning any shows that's for sure as the record for squat in WNPF is up in the 600's for 220's, 242's, and higher in the 275 and superheavies. This is for "raw" competition (belt, knee sleeves, no squat suits).

But I think the numbers I am shooting for which are a 500 squat, 600 deadlift, and 400 bench are respectable starting points for any weight class even the 242's or 220's. Its kind of middle of the pack not great but not horrid either.

They are more competitive as the weight classes go lower.

What I've noticed in the raw competition numbers I've researched is that the lower weight classes have a higher lift-to-bodyweight ratio than the higher weight classes BUT the higher weight classes lift more overall weight. Example the 220 record is 639 so that's almost a 3 times bodyweight lift...but the 275 record is 666 which is a 2.5 times bodyweight lift--more weight but lower ratio.

At my height, I really should compete no lower than the 220's. I'd look silly at a powerlifting competition at 198 or lower...and I'd probably be weaker. With that said, I have no intention on ever becoming 275 or heavier...although that may be what could get my squat to the upper 600's and lower 700's...but healthwise and bodybuilding wise its not worth it...to me.

I think if I competed in either the 220's or 242's I could eventual go from doing respectable to doing decently well, if I continued to focus on powerlifting.

I think to be a really elite level competitive raw powerlifter you need to have a 3x bodyweight squat and over that on deadlift. For me, my goal is to get anywhere from a 2x-2.5x bodyweight squat either in the 220 or 242 class in my first competition. I'm a beginner so I'm taking my baby steps.

-- Edited by winflex on Thursday 18th of February 2010 11:32:14 PM

Joe · Beyond Nutrition - Co Owner

Understood.

I feel that 3, 2.5, and 2 x bw for Dead, Squat and bench are great numbers.

But again, I am a bodybuilder, wink

Also, if you wanted to compete and if any lift is off or you cant do, you could still compete.

winflex · Beyond Nutrition Sponsored Athlete

I agree with you. I think they are great numbers which is why they are my goals...2-2.5x. I don't think I could achieve 3x or greater...... this year...but from what I see on the records, that's what's needed to set a record...like Layne Norton pulling 700+ in the 220 class or Andy Bolton pulling 1000+ in the superheavies (I think Andy is 330). I know it took Layne a couple years to get to that but he completely changed his focus to that. I don't think I want completely change my focus for the amount of time it would take to get to that level. So 2-2.5x is where it's at for me. Although I do feel I might have a 3x deadlift in me if I worked harder at it in the next few years.

Also you are a bodybuilder but I know that you value your strength level and you know how much effort and time and patience it took to get there. So, for all intensive purposes, you are a strength trainer who competes in bodybuilding. I think that if you entered powerlifting, you'd be really successful there too with the ratios you have.

To me, Joe, you have the best of both worlds, the physique and the strength to go along with it. Not many have that. That is my ultimate goal. I realize that the strength is the hardest thing to tackle; so, I'm working on it. Fortunately, leaning out and showing the physique was much less of a struggle for me and I know how to do it properly now. That experience goes a long way to helping achieve the ultimate combo.

winflex · Beyond Nutrition Sponsored Athlete

A 500/400/600 squat/bench/deadlift could land me on the top 25 though. I just checked the rankings in the WNPF for the 242's. Those numbers would land me in the middle of the pack of the top 25. So that actually would be good. I definitely see me hitting those numbers this year.

The Lioness · The Truth!

winflex wrote:

A 500/400/600 squat/bench/deadlift could land me on the top 25 though. I just checked the rankings in the WNPF for the 242's. Those numbers would land me in the middle of the pack of the top 25. So that actually would be good. I definitely see me hitting those numbers this year.

You WILL be in the top 25 this year Dwayne! I believe in you!!! smile

winflex · Beyond Nutrition Sponsored Athlete

Lil' Bro Training

Squat: warms, 345/5 5 5 (one of these sets I really did 6 reps...I don't know which...LOL..I just checked the video 2/22/10)
Bench: warms, 295/5 5 5

My lil' brother came over today and we hung out and trained together. He's already a lot stronger. He did his first legit set of 225 on squats today to proper depth on each rep...and then he pulled 315 for reps. To give you some perspective, when we first started training together, all he did was upper body stuff and leg extensions/leg press/leg curls for legs. When it came time for squats, he just wanted to start slapping plates on and do 1/4 inch depth garbage.

I said to him that's not gonna fly if he wants to keep training with me and that I don't like training with partial-rep all-glory type people. I started him off with learning the form with just a bar and the next time I saw him we did it with 95 lbs. He worked on it on his own at home and I remember when he was struggling to get proper depth with just 135lbs back in October. Now he's repping 225 like nothing. I also showed him how to deadlift. That first day he started out with 185. Now he's pulling multiple reps easily with 315 (no bounce reps--full deadlifts). All of this while keeping a full set of abs. I'm jealous (not really : )--a little sibling rivalry there...

He says his goals are to squat 315 multiple reps and deadlift 405 multiple reps. When he said that, I felt like I heard a little echo and had a flashback to when those were my goals two years ago. I have no doubt he will get there faster than I did because he's driven, he's younger and has a lot less things to worry about, and he's shorter than me. i wouldn't be surprised if I see him do it within the next two months. On average he only trains twice a week at the gym but his job is physically demanding work so I think that helps. He is very methodical about his training though and likes to plan things out, and that is the key to his quick changes.

Anyway it was fun training and hanging out with him. When we got home, to our surprise my parents had stopped by; so it was a full house and good times. I love when family visits.

-- Edited by winflex on Monday 22nd of February 2010 11:49:00 AM

the2ndoak · Beyond Nutrition - Co Owner

You have the same relationship with my bros. Nice. We get together as often as possible, which sometimes doesnt seem like it is enough. I am the smallest of my brothers but catching up really quickly. When we hit the gym together, I always take the lead they follow me. At the end, I am ready to go have more fun, but they look at me and say ok we had enough let's get breakfast.

fitmom726 · Guru

Dwayne! I see your journal is still an amazing thing to read :) Checked out your videos too, can't believe how big you got! Nice work!!!

Yoster · The Truth!

That is great that you have that relationship with your brother. I wish I had that with mine - but we don't. Not a big deal - but it is very special when have that! Make sure you keep it!

Joe · Beyond Nutrition - Co Owner

Great stuff all around Dwayne, and thanks for the compliment.
To get stronger is a major reason why I am not competing this year and putting all my eggs in the basket for next year.

Looking forward to your competition.

BRICKHOUSE · The Truth!

That is so cool that you were able to workout with your brother.

winflex · Beyond Nutrition Sponsored Athlete

Training with him is definitely fun and funny because he always adds in his commentary. I just uploaded one of my sets of squats from Saturday to photobucket last night (where I realized that I did 6 reps where I only planned on doing 5...so I need to update my log to say 6...LOL) and my brother's commentary in the background:
345 for 6-

-- Edited by winflex on Thursday 25th of February 2010 12:13:02 AM

winflex · Beyond Nutrition Sponsored Athlete

Another good one...

Squat: warms, 350/5 5 5
Press: warms, 198.75/5 5 7.5*PR (couldn't lock out the 8th rep...didn't want to risk my elbow)
Ab work
Lat work

I tried an alternate method of warming up tonight. I didn't like it so I won't do it again. What I did was do "speed" sets on the lighter weights. Meaning I would squat the lighter weights with all the force I could muster...pretty much I would be slightly air bound at the end of the rep. I think it was stressful on my knees. So I won't do that again. I'll stick to my slow methodical gradual warm up next time. Tonight's squats felt good but a little heavy. Probably because I'm not used to having just one day between heavy squatting sessions. Usually its two or three days between the heavy days. Thank goodness for light squats on Wednesday...give my knees a little break from my non-effecitve warm up today and to get some recovery from the two bouts of heavy squatting with only one day recovery.

Last week I went light on the presses on Wednesday. Today I'm back on track with a personal best of 198.75 for almost 8 reps on my last set. I couldn't lock it out but I almost did. I didn't want to stress my elbow too much. But I hit the PR and it felt great.

Both my squats and presses are quickly approaching their old stall points. For press it was 202.5. For squats it was 365. Both I am planning to conquer these two points within the next two weeks...and finally move up and move on...completing the loop!

Knocked out a few sets of abs and some lats to round out the session. Deadlifts on Wednesday....485!

BRICKHOUSE · The Truth!

Look out, 485lbs. Your gonna hit it.

winflex · Beyond Nutrition Sponsored Athlete

Not my best...

Light squats: warms, 280/ 5 5
Light bench: warms, 240/5 5
DL: warms, 485/2...broke the floor on 3rd rep up to knees but couldn't lock it out--set ended.

It was a long long day. We had to wake up really early to take Olivia to get some bloodwork done at 730 a.m. before we could drop her off at daycare and go to work...which meant I was up about 2 hrs earlier than usual. I didn't get my sleep (seems to be a recurring theme in my parental life) and thus, I was dragging in this work out. Even though I felt strong, I didn't feel driven or well rested. In fact, the past three days have been really stressful. I've had last minute customer meetings at work, taxes on Tuesday night, Olivia's bloodwork this morning, all tacked on top of the normal stuff. On a regular day, I think 485 would have gone up for 5.

The good news is that my form was almost textbook on the two reps I did get. Just need the energy to get the next three. Try again next time. 355 squats and 200 press on Friday. Been there done that but getting close to breaking through some old plateaus.

The Lioness · The Truth!

so great to hear your form is great even though you were feeling tired Dwayne :)

winflex · Beyond Nutrition Sponsored Athlete

Yay, snow day...not really!
I decided that I'm going to reset my deadlift from 485 to 455 and go for 7's instead of 5's (my lucky number and work it back up and beyond the 485). I'll bring the reps back down to 5 when I hit 485 again. It should take about 4 weeks to break this plateau (455-465-475-485). So that's the plan!!!!
This was the same approach I used for presses, and squats and now I feel a lot stronger on those lifts on the second pass. So I'm pretty sure I'll feel stronger on the second pass for deadlifts.

winflex · Beyond Nutrition Sponsored Athlete

Press PR and Squats are making a comeback....

Squats: warms, 355/5 5 5
Presses: warms, 200/5 5 7*PR
Ab work

Felt solid on squats today. Next week I will be making attempts at 360X5X3 sets and 365X5X3 sets. I am much stronger than the first time I got into this zone. Hopefully it is more than enough to break the plateau. I have a vid of one of the squats sets.

Also, I felt particularly solid on presses to day for another lucky number 7 personal record with 200lbs. I also have that on video.

Finally, I'm on the sixth hole in on my weightlifting belt so the stomach is coming down a little too. I can't ask for more.

Here's the squats, 355 for 5 (much more powerful than the first time I did this):

winflex · Beyond Nutrition Sponsored Athlete

And here are the presses 200 for 7 on the last set:

winflex · Beyond Nutrition Sponsored Athlete

Had a torturesome massage today. She got really deep into the muscle fibers today...bruised me up really good. I hope I don't feel like crap tomorrow. If I do, I might just do two days this week Tuesday and Friday and throw deadlifts in on Tuesday.

winflex · Beyond Nutrition Sponsored Athlete

"Weekness of the mind"

Squat: warms, 360*/5* 5* 5* PR's

Ab work

Bench: warms, 297.5*/5* 5* 5* PR's

Ab work

Trying to be artistic with the spelling of the word "weekness"...should be "weakness". I felt like total crap today but somehow I think because it was a new week and it was Monday, my stupid brain was so ready to train. Hence the term "weekness". My physical and mental "weakness" to say no, was overcome by the routine or "weekness" of my mind. So I went anyway....AND IT WAS HARD...REALLY HARD. The masseuse worked really hard on my lumbar muscles and on my pecs and shoulders yesterday...so yeah, I was sore during both squats and benches. No fun at all. I should have stayed home. Luckily Wednesday is a lite day...even on deadlifts because I'm resetting them down to 455 for a couple more reps.

Probably two things pushed me through this one:

1. Two guys working out nearby asked me what am I training for. Before I could say anything, the one said, "Do you play arena football or something?". That gave me a chuckle. I quickly told him no and that I have a powerlifting meet that I have lined up for May and that's what I'm aiming for---if everything stays healthy.

2. One guy at the end of my last set of squats says to me, "How much weight is that" I answered "360 lbs". He said, "You made that look easy". Meanwhile, I'm feeling dizzy and like I'm about throw up. I say to him, "Thanks but I feel like I'm about to pass out actually."

The fact that each and every one of these sets was a PR helped a lot too...and probably was part of the reason I was so eager to get into the gym tonight. From here on out, every heavy squat and heavy bench session is a PR. IF I hit over 5 reps on 201.25 on presses next week on the last set, every heavy press session will be a PR next week. So, I'm finally back into PR zone with those three lifts while deadlifts take a little backseat.

Lessons learned: 1. Do not get a really deep tissue massage the day before an intense workout. 2. Learn how to not succumb to the "weekness" of the mind.

-- Edited by winflex on Monday 1st of March 2010 11:19:07 PM