Powerlifting/Strongman Thread
- Thread starter tatman567
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Vinni.. for you
Today was triceps
Cable press downs vbar x 4 sets 200lbs to 290lbs for 4 reps
Cable press downs vbar x 4 drop sets from 290lbs to 200lbs down to 15 reps
Cable reverse pull downs straight bar x 4 200lbs to 290lbs
Cable reverse pull downs drop sets straight bar x 4 290lbs to 200lbs for 15
Single Arm cable press downs x 4 110 lbs up to 170 lbs for 4
Overhead single dumbbell presses x 110 lbs to 200lbs for 8
Close hand bench x 4 315lbs to 510lbs for 8
Today was triceps
Cable press downs vbar x 4 sets 200lbs to 290lbs for 4 reps
Cable press downs vbar x 4 drop sets from 290lbs to 200lbs down to 15 reps
Cable reverse pull downs straight bar x 4 200lbs to 290lbs
Cable reverse pull downs drop sets straight bar x 4 290lbs to 200lbs for 15
Single Arm cable press downs x 4 110 lbs up to 170 lbs for 4
Overhead single dumbbell presses x 110 lbs to 200lbs for 8
Close hand bench x 4 315lbs to 510lbs for 8
Another great day of training. ..trained legs today
Box squats x 4 sets 10 reps to failure up to 555 lbs for 1
Box squats x 4 drop sets from 555 lbs to 425
Squats 4 sets 10 reps to failure up to 540 lbs for 1
squats x 4 drop sets from 540 lbs to 425
Sled x 5 sets 10 reps from 540 to 750 for 2
Drop sets sled x 5 sets from 750 to 425
Quad extension x 5 from 200 to 325 for 5
Box squats x 4 sets 10 reps to failure up to 555 lbs for 1
Box squats x 4 drop sets from 555 lbs to 425
Squats 4 sets 10 reps to failure up to 540 lbs for 1
squats x 4 drop sets from 540 lbs to 425
Sled x 5 sets 10 reps from 540 to 750 for 2
Drop sets sled x 5 sets from 750 to 425
Quad extension x 5 from 200 to 325 for 5
vinni
Member
Damn Son, your a beast !!
Dude..I am feeling amazing on this cycle. ...it's gonna be a good meet in March. ..I can feel it
i agree... those are not any type of normal number you see whatsoever... thats definitely beast mode
Thank you much...it was a long time getting here that is for sure
Ok...so it was deadlifts and triceps today
Deadlifts x 4 sets from 550 x 10 reps to 735 x 3
Deadlift Drop Sets (non stop) from 725 to 550
Sumo pulls x 4 from 550 x 8 reps to 700 x 4
Cable press downs vbar x 4 sets 200lbs to 290lbs for 4 reps
Cable press downs vbar x 4 drop sets from 290lbs to 200lbs down to 15 reps
Cable reverse pull downs straight bar x 4 200lbs to 290lbs
Cable reverse pull downs drop sets straight bar x 4 290lbs to 200lbs for 15
Single Arm cable press downs x 4 110 lbs up to 170 lbs for 4
Overhead single dumbbell presses x 110 lbs to 200lbs for 8
Close hand bench x 4 315lbs to 510lbs for 8
Deadlifts x 4 sets from 550 x 10 reps to 735 x 3
Deadlift Drop Sets (non stop) from 725 to 550
Sumo pulls x 4 from 550 x 8 reps to 700 x 4
Cable press downs vbar x 4 sets 200lbs to 290lbs for 4 reps
Cable press downs vbar x 4 drop sets from 290lbs to 200lbs down to 15 reps
Cable reverse pull downs straight bar x 4 200lbs to 290lbs
Cable reverse pull downs drop sets straight bar x 4 290lbs to 200lbs for 15
Single Arm cable press downs x 4 110 lbs up to 170 lbs for 4
Overhead single dumbbell presses x 110 lbs to 200lbs for 8
Close hand bench x 4 315lbs to 510lbs for 8
2 partners for the drop sets...we borrow a guy...1 partner for the rest
Lol...not too far from the truth. ..I eat a protein bar halfway through, 2 NO speed stacks during and gw and preworkout before hand...lol...never said I was concerned with life longevity lol
It's all about those numbers man! I'll probably die in 10 years so not advocating my methods!
Preach it brother!
Tatman’s Bench Press Secrets
Ok ladies and gents…I get asked at least 3 times, every chest day, how I was able to reach a 585 (have had numerous lifts above this but not what I would call competition lifts) raw bench. Now really, this isn’t that much considering you have guys benching in excess of 700lbs like Scot Mendelson. Now…I spent MANY years training the old school way…doing rep after rep of heavy benches with little to no results. About 4 years ago I got real serious about increasing my numbers and left the comfort of the dungeon and the bro science to seek out effective techniques to significantly increase my press numbers. The following is what I discovered and still use to this day
Half Reps/Partial Range
IMHO the biggest obstacle, besides actually pressing the 585 pounds, is getting the weight moving the from the pause position. Half reps allow you to target your resistance to this specific range of motion and blast past the sticking point. Furthermore, half reps will place the weight on your weakest area and connective tissue resulting in a direct, positive effect on this weak point. Half reps keep tension on the specific chest muscles utilized in this range and because you are not completing a full repetition, you are able to train with heavier weight. For example, I typically train half reps on the flat bench between 585 and 615. I complete repetitions to failure in each set. Half reps should not interfere with your current, full range bench press routine, rather they should compliment it. They should be performed after your initial sets of flat benches and before other auxiliary training for the chest. They can be used in the incline position as well to increase shoulder strength. This technique has allowed me to increase my bench press over 150lbs in less than 2 years.
Drop Sets
Again, I have found drop sets to be a crucial technique in increasing my bench press numbers. “A drop set, also known as a strip set or “running the rack,” is a clever technique that allows the lifter to continue an exercise set past fatigue by using lower weight, less reps, or a similar exercise”. (Stephen Bergeron, CSCS). There are literally TONS of different variations of drop sets. I have tried many but utilize 1 with great success. I use conventional drop sets (starting with an exercise set and stripping or dropping the weight and continuing to “rep out” on the exercise.) on the flat bench and utilize 2 spotters to strip the weight at the pause position in my bench press. I will general start with my 1 rep max and drop 90lbs per rep until I reach 45% of my max…if I still have juice I will rep that out until failure. I will then re-load the bar and do it again for 4-5 sets or until failure. I do drop sets on dynamic effort training days.
While there are MANY other factors that have contributed to my success on this lift, these 2 techniques have outshined them all and are staples in my training.
Ok ladies and gents…I get asked at least 3 times, every chest day, how I was able to reach a 585 (have had numerous lifts above this but not what I would call competition lifts) raw bench. Now really, this isn’t that much considering you have guys benching in excess of 700lbs like Scot Mendelson. Now…I spent MANY years training the old school way…doing rep after rep of heavy benches with little to no results. About 4 years ago I got real serious about increasing my numbers and left the comfort of the dungeon and the bro science to seek out effective techniques to significantly increase my press numbers. The following is what I discovered and still use to this day
Half Reps/Partial Range
IMHO the biggest obstacle, besides actually pressing the 585 pounds, is getting the weight moving the from the pause position. Half reps allow you to target your resistance to this specific range of motion and blast past the sticking point. Furthermore, half reps will place the weight on your weakest area and connective tissue resulting in a direct, positive effect on this weak point. Half reps keep tension on the specific chest muscles utilized in this range and because you are not completing a full repetition, you are able to train with heavier weight. For example, I typically train half reps on the flat bench between 585 and 615. I complete repetitions to failure in each set. Half reps should not interfere with your current, full range bench press routine, rather they should compliment it. They should be performed after your initial sets of flat benches and before other auxiliary training for the chest. They can be used in the incline position as well to increase shoulder strength. This technique has allowed me to increase my bench press over 150lbs in less than 2 years.
Drop Sets
Again, I have found drop sets to be a crucial technique in increasing my bench press numbers. “A drop set, also known as a strip set or “running the rack,” is a clever technique that allows the lifter to continue an exercise set past fatigue by using lower weight, less reps, or a similar exercise”. (Stephen Bergeron, CSCS). There are literally TONS of different variations of drop sets. I have tried many but utilize 1 with great success. I use conventional drop sets (starting with an exercise set and stripping or dropping the weight and continuing to “rep out” on the exercise.) on the flat bench and utilize 2 spotters to strip the weight at the pause position in my bench press. I will general start with my 1 rep max and drop 90lbs per rep until I reach 45% of my max…if I still have juice I will rep that out until failure. I will then re-load the bar and do it again for 4-5 sets or until failure. I do drop sets on dynamic effort training days.
While there are MANY other factors that have contributed to my success on this lift, these 2 techniques have outshined them all and are staples in my training.
I obviously do during competition. ..he'll I'll do anything I can when competing. ..but no...not during training
Nutrition for Powerlifters
Let me start out by saying that this is NOT for bodybuilders, this is NOT a plan which considers overall health, cancer prevention, obesity control, or a like…this is a tried and true nutritional plan for dramatic strength increases. You have been warned:
Powerlifters and strength athletes need a specific mix of nutrients at specific times for optimal results. Proper nutrition is the BASE for all strength gains. I don’t cut EVER. I compete in the full and open weight class and as such, cutting is not on my mind. What is on my mind is delivering sufficient, quality nutrients to continue gaining ample strength year after year. There are many individual factors that will contribute to your personal nutrition plan such as age, genetics, goals, and training program. The following is meant to be a guide and should be viewed as a baseline, meant to be modified and tailored to your individual situation. Unlike many powerlifters, I don’t have a broad nutritional strategy. I don’t subscribe to the “see food, eat food’ diet. I believe that your nutritional strategy must be modified daily based on planned training events, rest days, and meet prep. Considering the length of this article, I am not going to address supplements or performance enhancing drugs of any kid. I am going to focus on average caloric intake, protein needs, carb, water intake and fat needs based on bodyweight and training.
I am currently 301lbs at approximately 19-21% body fat, depending on the week. My current caloric intake varies (again…depending on what I am training that day) anywhere between 6200 and 7500 calories. My macronutrient requirements also vary daily but averages are below. I work off a 40% Protein, 30 % Fat, and 30% Carbs ratio. I adjust to 7500 calories and 30% Protein, 30 % Fat, and 40% Carbs on heavy training days, then to 6200 calories and 60% Protein, 20 % Fat, and 20% Carbs on rest days, and to 7200 calories and 30% Protein, 20 % Fat, and 50% Carbs on dynamic lift days. Of the percentage of protein detailed above, 85% comes from food and only 15% from supplementation…this is the same for carbs and fat as well. I consume (depending on the training etc..) between 1.8-2.2 grams of protein per pound of bodyweight. I consume 1.5 gallons of water on a daily basis….every day. While there is much more detail involved, this is a good baseline to start from.
Let me start out by saying that this is NOT for bodybuilders, this is NOT a plan which considers overall health, cancer prevention, obesity control, or a like…this is a tried and true nutritional plan for dramatic strength increases. You have been warned:
Powerlifters and strength athletes need a specific mix of nutrients at specific times for optimal results. Proper nutrition is the BASE for all strength gains. I don’t cut EVER. I compete in the full and open weight class and as such, cutting is not on my mind. What is on my mind is delivering sufficient, quality nutrients to continue gaining ample strength year after year. There are many individual factors that will contribute to your personal nutrition plan such as age, genetics, goals, and training program. The following is meant to be a guide and should be viewed as a baseline, meant to be modified and tailored to your individual situation. Unlike many powerlifters, I don’t have a broad nutritional strategy. I don’t subscribe to the “see food, eat food’ diet. I believe that your nutritional strategy must be modified daily based on planned training events, rest days, and meet prep. Considering the length of this article, I am not going to address supplements or performance enhancing drugs of any kid. I am going to focus on average caloric intake, protein needs, carb, water intake and fat needs based on bodyweight and training.
I am currently 301lbs at approximately 19-21% body fat, depending on the week. My current caloric intake varies (again…depending on what I am training that day) anywhere between 6200 and 7500 calories. My macronutrient requirements also vary daily but averages are below. I work off a 40% Protein, 30 % Fat, and 30% Carbs ratio. I adjust to 7500 calories and 30% Protein, 30 % Fat, and 40% Carbs on heavy training days, then to 6200 calories and 60% Protein, 20 % Fat, and 20% Carbs on rest days, and to 7200 calories and 30% Protein, 20 % Fat, and 50% Carbs on dynamic lift days. Of the percentage of protein detailed above, 85% comes from food and only 15% from supplementation…this is the same for carbs and fat as well. I consume (depending on the training etc..) between 1.8-2.2 grams of protein per pound of bodyweight. I consume 1.5 gallons of water on a daily basis….every day. While there is much more detail involved, this is a good baseline to start from.
Powerlifters Clean vs Dirty Bulk
The old school powerlifter’s diet strategy was to eat anything that wasn’t nailed down in the hopes of gaining as much weight as possible in an effort to, in turn, lift as much weight as possible. While times have changed and we now know much more about how to increase strength, gain muscle, and lose fat there are still plenty of “old school” lifters and trainers who stand by the dirty bulk concept and in many instances the data is there to support them.
In order for a powerlifter who weighs 300lbs to gain 1 pound of lean muscle he or she must consume approx. 25 calories per pound of bodyweight. So at 300lbs that is 7500 calories per day. This is a tremendous amount of food and eating this volume of “clean food” can be almost impossible. Often, lifters find it difficult to meet this demand and resort to fast food, which is high in calories, protein, and carbs. However, it is also high in fat, sodium, and cholesterol. An 8 oz plain chicken breast is:
Nutrition Facts
Serving Size 8 oz of boneless (yield after cooking)
*
Amount Per Serving
Calories from Fat 100
Calories 281
*
% Daily Values*
Total Fat 11.12g
17%
*
Saturated Fat 3.127g
16%
*
Polyunsaturated Fat 2.37g
*
*
Monounsaturated Fat 4.327g
*
Cholesterol 120mg
40%
Sodium 566mg
24%
Potassium 350mg
*
Total Carbohydrate 0g
0%
*
Dietary Fiber 0g
0%
*
Sugars 0g
*
Protein 42.55g
*
A Mcdouble from McDonalds nutritional facts are below:
Nutrition Facts
Serving Size 5 3/10 oz (151 g)
Per Serving % Daily Value*
Calories 390
Calories from Fat 171
Total Fat 19g 29%
Saturated Fat 8g 40%
Cholesterol 65mg 22%
Sodium 850mg 35%
Potassium 0mg 0%
Carbohydrates 33g 11%
Dietary Fiber 2g 8%
Sugars 8g
Protein 23g
Vitamin A 6% · Vitamin C 20%
Calcium 20% · Iron 2%
Read more: Calories in McDonald's - McDouble, Sandwiches | Nutrition and Health Facts http://www.caloriecount.com/calories-mcdonalds-mcdouble-i134500#ixzz40Xu6K1tN
As you can see, from 3 oz less of food from the McDouble, you are getting 109 more calories, 8 grams more of fat, 19 grams LESS of protein, 55 grams LESS of cholesterol, 33 grams more carbs, and approx.. 300mg more sodium in a mcdouble than in an 8oz chicken breast. So what does all this mean…Basically you can consume less volume of food and achieve the same result in terms of calories. For a dirty bulk, this is perfect and if caloric intake is your only concern, well then it is a no brainer. It is better tasting food, less volume needed and cheaper. However, there are a few holes and debunked myths in this approach. First, as you can see you will be getting almost 45% less protein from a McDouble than a chicken breast. However, keep in mind you are eating 3oz less volume if you choose the burger over the chicken breast so the argument could be made that that is easily rectified by eating 75% less volume of food rather than 65-67% less. Second, according to the nutritional facts presented you are actually consuming less cholesterol in the burger than you are the chicken breast but there is that extra 8 grams of fat. Third, definitely getting more carbs in the burger so pre-workout this could be an excellent meal choice from that perspective. Finally, the big issue here is the sodium. Excessive sodium causes water retention which can lead to high blood pressure. High sodium levels can also lead to heart disease and kidney disease. Now it is only 300mg. However, to reach 75000 calories (if fast food was 50% of your diet) then you would have to eat a minimum of 9 McDoubles equaling 2884 EXTRA in sodium. If you ate all 9 you would intake over 7650 mg of sodium over 3 times the recommended limit of 2300mg per day. Conversely, at 50% of your caloric intake from chicken breast you would reach 7553. Only 100 or so less with a ton more volume. So what is the better way? Its not that simple
The old school powerlifter’s diet strategy was to eat anything that wasn’t nailed down in the hopes of gaining as much weight as possible in an effort to, in turn, lift as much weight as possible. While times have changed and we now know much more about how to increase strength, gain muscle, and lose fat there are still plenty of “old school” lifters and trainers who stand by the dirty bulk concept and in many instances the data is there to support them.
In order for a powerlifter who weighs 300lbs to gain 1 pound of lean muscle he or she must consume approx. 25 calories per pound of bodyweight. So at 300lbs that is 7500 calories per day. This is a tremendous amount of food and eating this volume of “clean food” can be almost impossible. Often, lifters find it difficult to meet this demand and resort to fast food, which is high in calories, protein, and carbs. However, it is also high in fat, sodium, and cholesterol. An 8 oz plain chicken breast is:
Nutrition Facts
Serving Size 8 oz of boneless (yield after cooking)
*
Amount Per Serving
Calories from Fat 100
Calories 281
*
% Daily Values*
Total Fat 11.12g
17%
*
Saturated Fat 3.127g
16%
*
Polyunsaturated Fat 2.37g
*
*
Monounsaturated Fat 4.327g
*
Cholesterol 120mg
40%
Sodium 566mg
24%
Potassium 350mg
*
Total Carbohydrate 0g
0%
*
Dietary Fiber 0g
0%
*
Sugars 0g
*
Protein 42.55g
*
A Mcdouble from McDonalds nutritional facts are below:
Nutrition Facts
Serving Size 5 3/10 oz (151 g)
Per Serving % Daily Value*
Calories 390
Calories from Fat 171
Total Fat 19g 29%
Saturated Fat 8g 40%
Cholesterol 65mg 22%
Sodium 850mg 35%
Potassium 0mg 0%
Carbohydrates 33g 11%
Dietary Fiber 2g 8%
Sugars 8g
Protein 23g
Vitamin A 6% · Vitamin C 20%
Calcium 20% · Iron 2%
Read more: Calories in McDonald's - McDouble, Sandwiches | Nutrition and Health Facts http://www.caloriecount.com/calories-mcdonalds-mcdouble-i134500#ixzz40Xu6K1tN
As you can see, from 3 oz less of food from the McDouble, you are getting 109 more calories, 8 grams more of fat, 19 grams LESS of protein, 55 grams LESS of cholesterol, 33 grams more carbs, and approx.. 300mg more sodium in a mcdouble than in an 8oz chicken breast. So what does all this mean…Basically you can consume less volume of food and achieve the same result in terms of calories. For a dirty bulk, this is perfect and if caloric intake is your only concern, well then it is a no brainer. It is better tasting food, less volume needed and cheaper. However, there are a few holes and debunked myths in this approach. First, as you can see you will be getting almost 45% less protein from a McDouble than a chicken breast. However, keep in mind you are eating 3oz less volume if you choose the burger over the chicken breast so the argument could be made that that is easily rectified by eating 75% less volume of food rather than 65-67% less. Second, according to the nutritional facts presented you are actually consuming less cholesterol in the burger than you are the chicken breast but there is that extra 8 grams of fat. Third, definitely getting more carbs in the burger so pre-workout this could be an excellent meal choice from that perspective. Finally, the big issue here is the sodium. Excessive sodium causes water retention which can lead to high blood pressure. High sodium levels can also lead to heart disease and kidney disease. Now it is only 300mg. However, to reach 75000 calories (if fast food was 50% of your diet) then you would have to eat a minimum of 9 McDoubles equaling 2884 EXTRA in sodium. If you ate all 9 you would intake over 7650 mg of sodium over 3 times the recommended limit of 2300mg per day. Conversely, at 50% of your caloric intake from chicken breast you would reach 7553. Only 100 or so less with a ton more volume. So what is the better way? Its not that simple
So did legs today
Another great day of training. ..trained legs today
Box squats x 4 sets 10 reps to failure up to 555 lbs for 1
Box squats x 4 drop sets from 555 lbs to 425
Squats 4 sets 10 reps to failure up to 540 lbs for 1
squats x 4 drop sets from 540 lbs to 425
Sled x 5 sets 10 reps from 540 to 750 for 2
Drop sets sled x 5 sets from 750 to 425
Quad extension x 5 from 200 to 325 for 5
Another great day of training. ..trained legs today
Box squats x 4 sets 10 reps to failure up to 555 lbs for 1
Box squats x 4 drop sets from 555 lbs to 425
Squats 4 sets 10 reps to failure up to 540 lbs for 1
squats x 4 drop sets from 540 lbs to 425
Sled x 5 sets 10 reps from 540 to 750 for 2
Drop sets sled x 5 sets from 750 to 425
Quad extension x 5 from 200 to 325 for 5
P
PHURIOUS
Guest
Thats fucking rediculous. Lol. I wish my body wasnt so beat up from 30yrs of sports. Cause i would have tried some of this crazy shit. Lol
PHURIOUS
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