Mike's Video Powerlifting Log

[MichaelPost]

x2 with Briks and Stroup. Your deadlift looks pretty much effortless. I am having the exact same problem with the first rep seeming to be the hardest, and have tried to diagnose the problem without much success - although I think alot of my issue is with set up.

Doing Pendlay rows the day before deads is pretty hard core to man. I am guessing it is because you are really trying to hammer your lower back, as you noted earlier. BTW, the form on the rows looked spot on. Too easy if anything.

Thank you, as for the Pendlay rows I think I am trying to do too many reps. I get more winded than anything pulling sets of ten. I am probably going to alternate those between a heavy weight low rep day and a moderate weight for higher reps day. That video was only my second time doing them so I am still getting a feel for the movement, but I think they will be of great help to my deadlift.

[MichaelPost]

I had a strange night of training tonight. My Dad wanted some help with his bench form and offered to make dinner to sucker me into training at his place instead of him training here. Crock pot roast won me over and we trained at his house.

His bench is not as nice as mine and I am spoiled with my Jesup powerbar and is sharp knurling. My heads were sliding out on the Walmart special bar that he has. I got him to retract his should blades and crush the bar, and his form improved dramatically.

For me:
Warm Ups: 45, 135, 155, 185, 205
225x5
225x5
225x5
225x5
225x9 my hands were slipping little by little on each rep. Not cool. Next time we are training at my house. Roast be damned!

Accessory work:
DB rows
50x50 (heaviest ones he has)

Lat Pulldowns
100x12 8 sets

Here is the best part of the night. My Dad wanted to learn more lifts that involve his core. So I taught him how to deadlift. My mission for this year is to get him squatting and deadlifting so we are only in February and I am half way there. His form on the first few sets was pretty bad, but I gave him a few basic ques to remember and he was doing much better by the end. My Dad is 59 so I am just happy he is willing to try something new. He was only comfortable going up to 115 pounds for a few sets of 5, but he handled it well. It blows his mind that I can pull 530 now that he has come concept for the movement.

Overall, it was totally worth the mediocre training session to help him out. I just hope he sticks with it.

[MichaelPost]

Training:

Squats
Warm Ups: 45x20x2, One leg squats, standing DB power cleans, 135, 225, 275, 315
345x5
345x5
345x5
345x5
345x9 PR! This is a great way to bounce back from last week! But this many reps is fucking cardio for me! I can't believe how easy the last one looked on video. I was sucking wind and dying.

Weighted Crunches: With a 2 second hold at the top of the contraction
110x12
110x10
110x8

Form and Notes: My hip and shoulder both hurt tonight. I need to stretch and do mobility work daily until this gets better. I usually only do mobility work on days that I train. Lifting in pain is bullshit, this needs to end.

On the later sets I was doing a much better job of keeping my upper back tight. I also moved my grip out a bit so I do not blow up my elbows so much.

[Patrick Stroup]

your squat form is gorgeous.

[Les Hahn]

your squat form is gorgeous.

I agree! Great squats Michael.

I used to to Pendlay Rows too, but eventually it was too much for my lower back. I now do Yates Rows which are more upright and are easier on the lower back.

[MichaelPost]

Thanks guys! My form is kind of a blending of things I used to do while training in gear and then some raw techniques I picked up from Starting Strength.

Callador, I really like the Pendlay rows right now, but the weights I am using are still really light. I can see the form on these getting hard to maintain much over 300 pounds. It will take me a while to get there, but will keep the Yates Rows suggestion in mind.

[MichaelPost]

Sorry I have not posted in a bit. Work has been crazy and I am taking a grad class right now that meets on Tuesday nights so my time in the beginning of the week is just shot. I am still training hard, I just don't have much extra time for the interwebz. I do make time for this place though. I have only been active here for a little bit, but have already learned a ton! There are so many great people here, this is truly a unique community.

Military Press:
Warm Ups: Mobility work, DB Power cleans, light reps
145x5 (MISLOAD should have been 135) Plates will not clear my ceiling so I have to load everything for military press with change. This screws up my awesome math skills that work in increments of 45.
135x5
135x5
135x5
135x10 PR! I am happy with this especially with the misload on the first set.

Pendlay Rows: I tried to work up to something heavier
135x5
155x5
185x5
205x5 This was definitely too heavy
155x10
155x10

After doing all of these sets, I am definitely going to stick with the lighter weights and probably not drop the reps much below 8. I think I will do a 5x10 and 5x8 format for this alternating weeks.

Dips:
BWx10 to warm up my elbows
+25x10
+25x10
+25x12 Camera took a crap on this last set.

I am really happy with these dips! I am going to increase the weight on these next week.

Overall this session felt really good. Sleep was low as usual, but diet was great. My weight is holding strong in the low 200's. It is nice to be back up here again.

[Oldman]

Mike--

I've been meaning to say that I am enjoying your log. The vids are great and it is also helping to watch your technique. Thanks, man!

[MichaelPost]

Thank you, I really appreciate having other people check out my form. Like I said at the start of my log post, I have learned a lot in a short time on here. This is hands down the best board I have ever been on. I really enjoy the videos, it gives me something to check between sets and is good feedback. Sometimes I get a set that feels heavy or slow, but looks good on camera, so I know it is in my head. I am not naturally very strong or athletic so I need the videos to make sure my form is dialed in. Without technique I have nothing else going for me.

[Les Hahn]

Grats on the press PR! I agree about the form thing. If it is off just a little bit, the lift gets way harder.