Machine-Like: Time To Get Strong and Defy Gravity

[Commander]

Originally Posted by WorkoutMchne

no assistance work today because it wouldn't have any adaptation towards strength.

Can you tell me more about this? I've done assistance work on DE days before, just looking to learn other perspectives. Thanks.

[WorkoutMchne]

Originally Posted by Commander

Can you tell me more about this? I've done assistance work on DE days before, just looking to learn other perspectives. Thanks.

Commander, there is nothing wrong with doing assistance work on DE days, I'm just coming from the perspective of a pure powerlifter. When I do assistance work I make sure that it is efficient and effective. I have noticed that when I cut out assistance work on the dynamic days I seem to be stronger and fresher on my strength days (which are 72 hours later). I always ask myself, "Will doing this get me stronger?" Often the answer is no with assistance work on these days, because I believe dynamic work should be all about specificity, so for this reason I usually stick to the main exercise and then move on. Also, since there is a meet coming up for me cutting the assistance work on these days is a good way to limit volume. Just my thoughts, there are times when it could be beneficial, I have just seen improvements without it. I don't think there is a right or wrong answer to using it on these days or not, if you see improvements with an assistance exercise that works then do it, if it isn't effective then cut it out. I probably let you down with my extremely unscientific answer for that I apologize.

[Commander]

You didn't let me down at all, that was a fine answer, thanks.

[WorkoutMchne]

Comp. Cycle Workout #18, 11-27-09: Heavy Bench
Bench
260-4
275-1
285-1
295-1
300-1
275-2
Close Grip Bench
215-4
220-4
225-4
Dips
2X20 w/ BW
Today was pretty mediocre. Hitting 300 towards the end of the bench workout was average if you ask me. I drove 5 hours to see my family Wednesday night and the gym I usually lift at there was closed Friday, so I left last night after Thanksgiving dinner to drive 5 hours to get back to my garage so I could lift today. I did this because I'm selfish and getting strong runs my life, I'm not sure if anybody else in the world understands why I would do that and I don't care. Anyway, still hit 300 really clean at the end with nobody to lift off for me and then 225 for 4 on close grip. I should have 305 or 310 touch and go. That being said I'm still not happy. Heavy squats tomorrow, I feel sorry for the weights, it's over for them, they just don't know it yet.

[WorkoutMchne]

Well let's recap what we've learned today:
1. My squat sucks and my bench sucked yesterday.
2. Contrary to popular belief my bilateral sports hernias have not gone away.
3. I've somehow lost 2 pounds from eating 5500 calories a day which has to be making me weaker.
4. My squat really sucks and I should just kill myself now.
--Yeah, that's about it for today, it seems that I suck at life.

[will-work4andro]

Originally Posted by WorkoutMchne

3. I've somehow lost 2 pounds from eating 5500 calories a day which has to be making me weaker.

5500 kcals...God Bless your diet sir...that's awesome

[WorkoutMchne]

Originally Posted by will-work4andro

5500 kcals...God Bless your diet sir...that's awesome

Yes, eating is fun for me.

Comp. Cycle Workout #20, 11-30-09: Heavy Bench
Bench
270(90%)-3
275(90%)-3
275(92%)-3
295(97.5%)-1
305(102%)-1
310(10#%)-1
Incline
235-3
245-3
250-3
Dips
2plt.+35-4
2plt.+35-4
2plt.+35-4

Nice, great bench day. 310 was a monster PR (it was touch and go), and it wasn't too hard. Definitely have 315 touch and go. Deadlift tomorrow.

[Commander]

Originally Posted by WorkoutMchne

Well let's recap what we've learned today:
1. My squat sucks and my bench sucked yesterday.
2. Contrary to popular belief my bilateral sports hernias have not gone away.
3. I've somehow lost 2 pounds from eating 5500 calories a day which has to be making me weaker.
4. My squat really sucks and I should just kill myself now.
--Yeah, that's about it for today, it seems that I suck at life.

Take those bad days, learn from them, then forget them.

Hey, when you have a chance, I posted a new squat video. I went deeper than normal and maintained a good arch, although, I still lean a bit more than I'd like. Also, I went deeper than I really need to (past parralel) and my butt did start to tuck under, but I felt like I maintained my arch until parralel at least. I would love to have you critique it.

[WorkoutMchne]

Originally Posted by Commander

Take those bad days, learn from them, then forget them.

You're right man, I had a very good day today, so that will help. But as you say learn from it, you never want to have a bad day, but if you do take what you can from it and get better. Thanks man, much appreciated.

[WorkoutMchne]

Not good today. A couple singles on deadlift up to 455 which was about 97.5% and then messed around on squat afterwards and hit a double with 365 and a single with 385. Not good, let's not talk about. Off tomorrow, DE bench Thursday, and squat the world on Friday.

Yesterday was a great bench day, I feel I am fine, let's leave today's lift at that. Time to get strong Thursday and Friday. I plan on reporting big results on Friday.