KONG's Training and Self-rehab

[Dwayne_KONG_Wint]

Mac, they told me why. I just didn't agree with their call based on what I felt I did and what I saw in the video; therefore, I could not fix what they were flagging. I don't think I gave them any doubt that I could lift the weight which is why I went out and did it again and again and again. I would have kept doing it if they had more attempts. Maybe Steel might see this and think of a sick 10X1X550 or something for like that for me to do in a few weeks. I was annoyed but I really shouldn't have tried to please them. I should have just done what I came there to do and that was to try 600. That is what I'm most disappointed in--that I did not do what I came there to do.

Thanks Gillian. I made it a goal of mine to squat 525 at some point this year. At the time, my best squat was 465 and I felt like it was a long way off. Now, I feel like I can do it and it will happen; and not only that, I feel like a ceiling that I've been carrying for the past two years has been removed with that 490 squat. I have no idea where I will end up but I'm just excited to see where I do eventually end up.

[sking1001]

My mother always told me that if I didn't have anything nice to say, don't say anything at all, so I won't talk about the judgesl. I will talk about you and how strong I think you are...and how good your deadlift looked to me. It looked better than mine did, where the bar was swaying all over the place, and I got 3 whites. I'm not going to try to understand their decision and neither should you.

So, excellent job. You should be very proud. Like you said, the only thing that sucks is that you didn't even get to try the 600 when you should have. Redeem that in the gym. I wanted a 500 DL so bad at the meet and missed it. I'm going to make it up on Thursday, and I think I'm actually more pumped than I was at the meet!

[KyleMask]

Dude, just looked at your vids, and the deadlift calls are fucked up. You pulled that easy and the lifts were good. I have no idea what the WNPF is, but I can tell you this after seeing your vids: I NEVER will do one of their meets.

[Dwayne_KONG_Wint]

KMask...I told Steel that I'm done with WNPF...next meet will be USAPL.
sking...as for redeeming it in the gym--I'm just going to chalk it up as a learning experience. I'll probably hit 600 in the gym this next training cycle. I wasted the opportunity to test the strength I've built since December in the deadlift. So, next workout I'm just going to get back to the plan from Steel. Its now time to build new strength. I don't want to waste that opprotunity. When I do hit 600, it will be easy; so I'm not worried about that. Same with squat...when I hit 500, I think it will also be easy and possibly for reps. So lets see where this next training cycle takes me....and then I'll start to look for a USAPL meet to compete in....I'm already eyeing one in NJ in August---but then again, I could just keep training and getting stronger and save it up for the Rippetoe Invitational. Gotta consider the financial constraints....but definitely before year end both of those numbers will easily be destroyed and surpassed.
Already 2012 with Steel has eclipsed 2011 with Steel. I am very fortunate to be able to train under his guidance.

[sking1001]

That is an excellent attitude! I wish I could go watch the Rippetoe Invitational, but I'm not sure I can get away.

[djl236]

That is an excellent attitude! I wish I could go watch the Rippetoe Invitational, but I'm not sure I can get away.

I wanna go as well. Trying to put the cash aside now.

[Dwayne_KONG_Wint]

Back at it today:

Squats: warms: bar/5, 135/5, 225/5, work: 315X5X5 easy took 1-2 minutes rest between sets....lots of sweating
Bench: warms: bar/ bunch, 135/5, 225/3, work: 285X10X4 easy weight but hard reppage...triceps felt like they would give out at the end of each set
Deads: warm: 315/2, work: 355X5X3, 355X10...was supposed to do 5x5 here but gym was closing and I had to get those last 10 reps fast....good thing it was a light weight today.

This session definitely was more of a endurance type for me. I took very short rests. My training partner and I did "I go- you go" style on bench...on two different benches. We weren't scheduled to bench today but since we won't be able to meet up during the week we just plugged it in between squats and deads. Also did minimal rest on the deads. Probably around 2-3 minutes at that point. Lots of heavy breathing. Man I suck.

I realized at the end of this session that my conditioning is not very good. I easily get gassed and that is something I want to work on this training cycle. I shouldn't be getting gassed that easy with these light weights. So I have to figure something out with my cardio conditioning. It is perfect timing with the spring and summer weather coming up. I can get outside and enjoy it.

[Mac Ward]

Back at it today:

Squats: warms: bar/5, 135/5, 225/5, work: 315X5X5 easy took 1-2 minutes rest between sets....lots of sweating
Bench: warms: bar/ bunch, 135/5, 225/3, work: 285X10X4 easy weight but hard reppage...triceps felt like they would give out at the end of each set
Deads: warm: 315/2, work: 355X5X3, 355X10...was supposed to do 5x5 here but gym was closing and I had to get those last 10 reps fast....good thing it was a light weight today.

This session definitely was more of a endurance type for me. I took very short rests. My training partner and I did "I go- you go" style on bench...on two different benches. We weren't scheduled to bench today but since we won't be able to meet up during the week we just plugged it in between squats and deads. Also did minimal rest on the deads. Probably around 2-3 minutes at that point. Lots of heavy breathing. Man I suck.

I realized at the end of this session that my conditioning is not very good. I easily get gassed and that is something I want to work on this training cycle. I shouldn't be getting gassed that easy with these light weights. So I have to figure something out with my cardio conditioning. It is perfect timing with the spring and summer weather coming up. I can get outside and enjoy it.

Just an opinion - but when I was running all the time and started lifting, I had very good cardio conditioning. I was "gassed" from lifting "heavy" weights. If'n it's heavy, it's likely going to leave you breathless as your muscles demand a lot of oxygen. If you're taking a knee and taking 5 minutes to stand back up, then perhaps you need a little conditioning...though I don't think that is the case. Again, just one smelly ol' opinion on the internet - since they are given for free and all.

[Dwayne_KONG_Wint]

Yeah I guess you are right. It wasn't like I was lying on the ground dying. I was just comparing how my training partner (who plays soccer) was so calm and collected between sets while I was sweating like I just walked in from the rain.

I guess I just sweat a lot. It sucks.

I'm still going to work on getting my conditioning a tad better. Steel suggested weighted vest/hill since I don't have the Prowler and also just to keep my rest periods down during sets...to make it more specific to lifting.

[Mac Ward]

Steel suggested weighted vest/hill since I don't have the Prowler and also just to keep my rest periods down during sets...to make it more specific to lifting.

Than this is what I would do. Though, I must say, being in the Marine Corps and having trained with a weighted vest for many years, I would highly recommend spending the cash on the prowler!