Winflex's 2012 Goal - > Squat more than 500 lbs - Team Franco Bodybuilding Forum: Competition and Fitness Board

Yoster · The Truth!

RE: Winflex's 2011 Goal - > Squat 500 lbs

winflex · Beyond Nutrition Sponsored Athlete

My traps hate me....
Presses: warms: bar,95,135,185, work: 212.5X6 X 5 sets
CGBP: warms: 135,185 work: 220X6 X 4 sets

Went into this pressing session with sore traps from the deadlift session two days ago. I warmed up a lot with the bar because my lats were also sore and I needed to loosen up the lats for the overhead lockout. Once I was loose in the lats, I was ready to go. Before getting to the gym, I thought six reps with this weight was going to be a bear. It wasn't to my surprise. In fact, in the latter sets, I had a better time doing a pause between reps than using the stretch reflex. It did get hard but it was definitely doable. The goal is to press 250+ in a few weeks with a stretch goal of hitting bodyweight (FINALLY). I grew a lot over the past couple years so every time I'd hit 'bodyweight', my bodyweight would be greater.

I'm going to credit the constant extra volume from close grip bench press for getting my press moving again. I definitely benefit from having more volume and at least two heavy pressing movements more than just doing a couple heavy sets with one movement (although that did work from quite some time and yield probably the most results I've experienced between 2009-2010...but that ship has sailed).

Joe · Beyond Nutrition - Co Owner

Great stuff as always Dwayne. I may not comment, but I do lurk and read.

Hope the family is doing great and see you soon.

winflex · Beyond Nutrition Sponsored Athlete

Family is doing well.

Me too, I lurk your log and blogspot all the time. The one thing I always take from it is that consistency is the key. I'm always striving to be as consistent as possible.

winflex · Beyond Nutrition Sponsored Athlete

This workout was designed for my torture:
SQ: warms: 135, 225, 315, 365 work: 380X3 X 5 sets, then 290X10 X 1 set

15 reps with 380 served as a GREAT "pre-exhaust" for 290 for 10. I'll definitely be feeling this one. The sets with 380 looked good but felt horrible. I had a few things off today (not great sleep, missed a meal during work today, and rushed for time due to closing at daycare)...but with those things against me, I still had a lot going for me and I concentrated on those whilst pushing hard through these sets. None of these reps felt awesome but none of them (well maybe except for the last one) felt terrible.

The good news is, this is the last "volume" workout in the progression. The exciting news is that I'll soon be trying for a new 1 RM max.

winflex · Beyond Nutrition Sponsored Athlete

AHHH CRAMPS

Bench: warms: bar, 135, 225, 315 work: 350X6X1 set, 350X5X3 sets, 350X6X1 set (total volume PR)
CGBP: 225X6X4 sets

Checking my log book. The last time I benched was 7-24. I think that's when I decided I wanted to throw presses into the mix; so I gave bench a break and let the presses catch up. So going into this workout I was a little unsure about where my bench would be. On top of that, I kind of messed up the bench progression because I had only done 4's with 80% when I really was supposed to do 5's. So I was unsure about doing 6's with 85% today so I kind of did a mixed bag. The first set felt like a 6 rep max and I was definitely feeling a little discouraged. But I thought to myself, its supposed to feel like that when you haven't benched in about a month. I was right because each set afterward felt easier and easier...so much so that I just went for 6 on the last set. So I ended up with 2 sets being of 6 reps and 3 sets being of 5 reps.

My eating was not too good the night before and this morning. I trained around lunch time today. Mid afternoon, I ended up getting the worst pec cramp ever. I'm currently fine but Pedialyte helped a lot. Never get a pec cramp...that's all I have to say about that. I'm going to take two days off and rest up 90% "week".

winflex · Beyond Nutrition Sponsored Athlete

Getting Heavy on the Pulls Again...

Deads: warms: 135, 225, 315, 405, work: 510X1 X 3 sets, 395X6 X 1 set

Haven't felt 500+ in my hands in a little while...but it felt good with good speed based on my video. My lower back was still tight though from the combination of the volume squat day last Friday and the volume bench day on Sunday. I guess pulling 510 (90%) and a back off set of 396 while sore isn't so bad. With the lowered volume from here on out, the fatigue of the volume training should subside as the weights get heavier in the next couple weeks while I finish this program off.

winflex · Beyond Nutrition Sponsored Athlete

Starting to peak the presses
Press: warms: bar, 95, 135, 185 work: 225X2X3 sets
CGBP: warms: 135, 185 work: 230X6X4 sets

Storm's got my family worried. We will be keeping on top of the unfolding events. Its been a week of natural disasters. I had my first earthquake and now it'll be my first hurricane.

winflex · Beyond Nutrition Sponsored Athlete

Starting to peak the squats
SQ: warms: 135, 225, 315, work: 405X1 X 3 sets, 315X6 X 1 set

Squats felt slow today. Not happy with the way they felt. Even 315 which was supposed to be a relatively easy set (which was pretty easy) felt harder than it should have. I'm attributing this to not eating well this weekend, worrying about the storm and not getting sleep, and just general bad sleeping all weekend. Hopefully there won't be any hurricanes in the near future.

winflex · Beyond Nutrition Sponsored Athlete

Bench peaking
BP: warms: 135, 225, 315, work: 370X2X3 sets
CGBP: 235X6X4 sets

Left elbow was a little dinged up from the squat session. That is a function of the squat rack at my gym being too narrow. The elbow wasn't too happy today but the bench wasn't putting more stress on the area irritated by squats. All in all, it wasn't so bad. Reps moved quickly...well as quickly as 90% could move. Not surprised, I had a good lift off on these AND I got my sleep act back together the last couple days.

Going to implement a change in the next two weeks so that I can finish this program a little quicker. Its actually a deviation back to what I was originally doing. Since 3 heavy singles don't get me as sore as 8 sets of 5, I can definitely start to condense this program. I'm going to do the following starting this Friday:

Deadlift/off/Bench and Press/off/Squat/off/off. This will get me done in the next 15 days...and then I'm on to the next.

winflex · Beyond Nutrition Sponsored Athlete

So, today starts my 95% week. I'm going to deadlift 5-something (I think 535) today and do a back off for 8 reps with 395.

Anyway, this is not really about that. This is a random post about the future outlook.

I should be done with this current program by Sep 12 or 13..goals for 1 rep are 450 squat, 420 bench, 585 deadlift.

September 16-18th... I'm going to be going to a strength training seminar by Mark Rippetoe. My goals with this seminar is to get all my movements critiqued, fixed up, more efficient, gain a lot of coaching experience, and learn more about programming (especially for myself). This seminar was very expensive for me to do and I plan on getting the most I can out of it. There is also an opportunity to take a test (essay) at the end of the seminar which would lead to certification. I will definitely be doing that. I figure I work hard enough in this; might as well have some credentials.

Sep 24th... WNPF Lifetime Nationals: I was going to do this meet but decided not to. I talked it out with my training partner. There are several reasons for not doing the meet but one major reason is timing. I will need to allow more time to implement the things I'm going to learn at the seminar in my movements which will probably have a huge impact on how I do at a meet. So, the current outlook on meets is Dec 10th.

On the fence about the path forward....most likely the training method that I think I will be subscribed at the seminar will be Texas Method. That is at odds with my thought of doing Sheiko programming.
          Texas Method has its pros and cons. The major pro is that progress is easily measurable and maintainable if you program it right. The major con is that the weekly volume pales in comparison to Sheiko programming.
          Clearly the sheiko programming has its pros in the volume area....which is ideal for someone coming from a lower volume training system and wants to get in the fast lane for body composition improvements while getting stronger. The major con is the probable small percentage gain in strength due to focus on technique/volume and not enough intensity (weight on the bar).
          So I'm going to have to make a decision on this after the seminar. Good news is, either way, I'll be closer to my goals...just closer to it in different ways.

Shifting gears...

I saw the pictures of the overall gentlemen from the show. The second place guy....this has got to be tough for him. I think he has been in a couple of Joe's shows and he does really well. This is probably the closest he's gotten to the overall....but he just couldn't. He is always very humble too. He is one of the competitors that usually stays after to ask about areas he can improve on and most of the time, its hard to give him a critique because he really does have a great physique. I'm sure the judges had a hard time with making that decision. It must have been a 1 point split.

(I guess one advantage about not judging is being able to be partial/subjective....and also, not having to make a decision.)

******Alright. I'm done. I can't wait to deadlift later.

-- Edited by winflex on Friday 2nd of September 2011 06:36:46 PM

Yoster · The Truth!

Dwayne Always dig reading your posts - just show me how much I DON'T know - but trying. Good luck - sure you will make a great decision Regarding the show. "T" - the 2nd place guy is just really cool like you noted. Talked to him and told him how unbelievable his improvements had been and yes - he was very humble and appreciative. Both guys were great. But the winner got it on better conditioning especially in the hamstrings ( in my humble opinion). Both had great size, balance and conditioning. It was a great competition. Getting me psyched for next year!! Continued best

-- Edited by Yoster on Friday 2nd of September 2011 01:14:06 PM

winflex · Beyond Nutrition Sponsored Athlete

Thanks Dave. I wish I was there at the show. I know in close calls, conditioning really helps. Goes to show that you need to bring your "A.plus game" if you want to win the close ones. Its very similar to powerlifting. If you want to place higher, it really doesn't matter what you open with...all that matters is that you've optimized your total to your advantages. Strategy is just as important as working hard, being consistent, and mastering the strength arts. Strategy is probably what gets you from A game to A.plus game.
_________________

95% Deads
DL: warms: RDL>bar, 135,225 (heavy-ish..interesting), conventional DL: 315, 405, 455, WORK: 535X1X 3 sets (smooth...not as hard as back in June), backoff: 395X8 (fml)

Good session! Hopefully I'll hit 585 next deadlift day for a PR.

winflex · Beyond Nutrition Sponsored Athlete

95% presses/ 95% benches
Press: warms: bar, 95, 135, 185 work: 240X2X2 sets - PR for doubles
Bench: warms: 135, 225, 315, 345, work: 390X2X2 sets - PR for doubles

Good pressing/benching day. Dropped the close grips to let my elbows rest up...especially since I just benched on Wednesday. I wasn't all recovered in the triceps this workout...but that didn't stop the train from going. (Deads get the upper area of my tri's sore too.) This is the last benching/pressing workout before testing out for new maxes.

winflex · Beyond Nutrition Sponsored Athlete

95% squats
Squats: warms: 135, 225, 315, 365 work:425/1,0,x (terrible), backoff set: 315X8

This workout just went wrong from before it started. I usually leave work at 3 on workout days...and usually I eat at least three meals prior to doing this. Well, today I missed one because it was just that kind of work day...super busy. It was like they were trying to fit Monday and Tuesday all into one day because of the holiday. So I rushed a meal right before I left to go home. So I basically had my morning meal at 8 a.m. and then another meal at 2:45 p.m. So yeah my energy levels were low. Then, when I left the sky decided to open up. My 40 minute commute became 1 hr...which set me back just enough that I knew I didn't have time to go workout before daycare closed. So I went to daycare to pick up my daughter and grabbed a snack and a coffee right before that. Once I got home I knew that I could slip out the door to get my training on. By the time I got to the gym it was 630...probably at least two hours removed from my snack and coffee...I had gotten three meals in but the spread between them was ridiculous and not enough for my energy levels. Basically, I know I had 425X1X3 in me but the energy levels were not there today. The first set was good but ate a lot of my high force output energy reserve. I'm disappointed with today but I'm not down and I'm not out.

Thursday I'm going for a PR overhead press. Sunday I'm going for PR's on squat bench and deadlift.

winflex · Beyond Nutrition Sponsored Athlete

How much ya' Press?
Press:
warms: barX10, 135X5, 185X3, 225X1
Attempts:
250X1 - PR
260X1 - PR
265X1 - PR (+20 lbs)
*At this point, I felt I had 275 in me...but I was running out of time and didn't have enough time to regroup from the 265 PR. If I waited longer, I would have missed daycare closing; so I just said eff it and changed the weight and went for 275....and.....
275X0

The thing is I know I can do it now....just a little closer to my ultimate goal of 315 on the press! Either way, I'll take the +20 lb PR.

Self-meet on Sunday!

winflex · Beyond Nutrition Sponsored Athlete

What a glorious feeling!

fitmom726 · Guru

I'm looking all over for a "Like" button to press biggrin

winflex · Beyond Nutrition Sponsored Athlete

Thanks Robin

winflex · Beyond Nutrition Sponsored Athlete

Max Test Sunday
Squats: warms: 135, 225, 315, 365, work: 405/1, 445/1 (+10 lbs PR), 450/1 (+15 lbs PR)
Bench: warms: 135, 225, 315, 365, work: 405/1, 415/1 (+10 lbs PR), 425/1 (+25 lbs PR)
Deadlift: warms: 315, 405, 455 work: 535/1 585/0 (failed at the same point as last time I attempted this weight...couldn't lock it out...ARGHHHH).

So the plan was to get to the gym around 1:30 today and then start max testing. I got there, got my shoes on, talked the plan out with my training partner (who PR'd on everything) and by the time I had done that, the one and only squat rack in my gym had been taken by two dingleberries who wanted to do 2 inch knee bends with 405 and 495 for a billion sets. (I hope their patella tendons rupture.) They were there for quite a while and when they were done doing their 2 inch knee bends and started to strip the bar after about 1/2 hr, I thought we'd be able to take the rack. No dice...We even asked them if we could share it--they declined. They began to do an attempt at what looked like rack pulls. It was horrible to watch. So much that my training partner and I decided to just squat outside the rack at the squat stands.

We recruited two good guys from the gym to be side spotters. It worked out well. I PR'd my squat by 15 lbs and my training parter PR'd his by 20. He got 15 lbs on his bench. I got 25. He got 20 on his deads...and I got nothing...but I'll take what I got today. 585 would have been a 10 lb PR...but it was a bunch of little things that went wrong with that pull and the gym was closing so I couldn't attempt it again.

I thank the dingleberries for giving me the rage to produce a few squat and bench PR's today. I'll get a vid up once I put all the footage together.

winflex · Beyond Nutrition Sponsored Athlete

Here it is:

Only 50 more lbs to go till 500!!!! I think I may have had another 5 lbs in me today...but I'll take what I got.

-- Edited by winflex on Sunday 11th of September 2011 11:42:47 PM

Starmonkey · Member

That's awesome! Can't wait to see the 500!

So... I'm watching this and wondering how much you have to pay those dudes to spot you? smile

-- Edited by Starmonkey on Tuesday 13th of September 2011 07:54:56 PM

winflex · Beyond Nutrition Sponsored Athlete

Thanks Starmonkey!

I didn't have to pay them much! They were really helpful in getting the workout started for me that day.

I was going to bring my ammonia to the max test but I totally forgot it at home...good thing I was really angry from the rack monopolizers. Everytime I look at the vid, I keep saying to myself, I should have gone for 455....but I was happy with the 450 as it marked the halfway point in the 400's. Its been a long road to this point and I'm going to savor it for a little bit.

Training seminar starts tomorrow. Can't wait to get certified (if I pass the test)!

fitmom726 · Guru

Good luck on the seminar and test Dwayne! Can't wait to hear how it went!

Yoster · The Truth!

NICE!! Luckily - I don't have too many dingleberries at the gym. Its funny - the people who know what they are doing - are usually the one's with the good gym manners as well. Its the dipsh*ts that are the real pain. Good job though!!!

winflex · Beyond Nutrition Sponsored Athlete

This past weekend was a doozy.

I arrived at the seminar on Friday at 5 p.m....and worked straight through til Sunday at 8:30 p.m. (They did give us time to sleep and eat). Saturday covered the squat, the deadlift and the press. We had lecture followed by platform time where each person was supposed to execute each lift and also coach another lifter through the lift. We ended up doing 8 sets of squat with my last three sets being 355X5X3, 5 sets of deadlifts with my last set @ 425X5, and 5 sets of press with my last set @ 195X5. It was terribly exhausting as most of the time we were on our feet and coaching...which takes a lot more effort than I initially thought.

Sunday we covered the clean and the bench press...with the same format as Saturday. I ended up with 5 sets of cleans finishing off with 165X3 and 5 sets of bench which ended off with 315X5.

I slept over at my parents guest room on the 30 year old mattress and the traffic from NYC to Long Island was hurrendous at night. So, did I already say that I was exhausted.

I was also in store for a surprise.

They told us that while everyone would get a certificate of participation NOT EVERYONE WOULD BE INVITED TO TAKE THE CERTIFICATION TEST TO BE CERTIFIED AS A COACH. They were evaluating us during platform time on our execution and our ability to communicate to each athlete all weekend long. That made me crazy nervous.

At the end of the seminar, they told us that they would be in contact with those of us who passed the evaluation. A lot of the staff had told me that I did well this weekend...but I didn't want to get my hopes up only to get crushed.

Sunday night passes.
Monday night passes.
Tuesday night....I got an email.

I was invited to take the test!!!!

This test is not easy. Its 10 questions--all essay. This certification is like no other I've heard about before. So this is going to be some pretty good stuff. Hopefully I do well enough to pass. The test is due back on Sunday night.

winflex · Beyond Nutrition Sponsored Athlete

In other news, in a few days, I'm going to start training under this guy:

http://www.elitefts.com/documents/jimsteel.htm

He provided me with my last two programs (which I admit were somewhat cookie cutter but they worked). Now, we are going to get tailored and specific to what I want to accomplish in powerlifting.

I think Jim's still got some NJ powerlifting records under his belt and he hasn't competed in several years.

From what I heard at the seminar, for powerlifting, he is one of the best!

Starmonkey · Member

winflex wrote:
This past weekend was a doozy.

I arrived at the seminar on Friday at 5 p.m....and worked straight through til Sunday at 8:30 p.m. (They did give us time to sleep and eat). Saturday covered the squat, the deadlift and the press. We had lecture followed by platform time where each person was supposed to execute each lift and also coach another lifter through the lift. We ended up doing 8 sets of squat with my last three sets being 355X5X3, 5 sets of deadlifts with my last set @ 425X5, and 5 sets of press with my last set @ 195X5. It was terribly exhausting as most of the time we were on our feet and coaching...which takes a lot more effort than I initially thought.

Sunday we covered the clean and the bench press...with the same format as Saturday. I ended up with 5 sets of cleans finishing off with 165X3 and 5 sets of bench which ended off with 315X5.

I slept over at my parents guest room on the 30 year old mattress and the traffic from NYC to Long Island was hurrendous at night. So, did I already say that I was exhausted.

I was also in store for a surprise.

They told us that while everyone would get a certificate of participation NOT EVERYONE WOULD BE INVITED TO TAKE THE CERTIFICATION TEST TO BE CERTIFIED AS A COACH. They were evaluating us during platform time on our execution and our ability to communicate to each athlete all weekend long. That made me crazy nervous.

At the end of the seminar, they told us that they would be in contact with those of us who passed the evaluation. A lot of the staff had told me that I did well this weekend...but I didn't want to get my hopes up only to get crushed.

Sunday night passes.
Monday night passes.
Tuesday night....I got an email.

I was invited to take the test!!!!

This test is not easy. Its 10 questions--all essay. This certification is like no other I've heard about before. So this is going to be some pretty good stuff. Hopefully I do well enough to pass. The test is due back on Sunday night.

Congrats and good luck! I'm sure you will ace it.

fitmom726 · Guru

Congrats Dwayne!! Good luck but I'm sure you won't need luck :)

winflex · Beyond Nutrition Sponsored Athlete

I'm almost done with the test....1 more question left.

Started up again today...
SQ: bar/5, 135/5, 225/5, 270/4, 315/2, 340/2, 360X2 X12 sets
Hamstring curls: 5 sets of 10

First couple sets of 360 dusted the cobwebs off. The middle bunch started to get on a roll. The last couple sets felt like grinders...for a total of 24 reps with 360. I can still walk. Now I just have to recover from the volume and regain some of the adaptations I lost during my little break there.

Time to get STRONG.

-- Edited by winflex on Saturday 24th of September 2011 07:06:21 PM