hoss
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Posts: 137
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Post by hoss on Jan 19, 2011 16:59:02 GMT -5
I will always be a whore, but this time I needed to try another suit rob.
Bench, just wanted to mess with the shirt a little bit, but two our main lift off guys didn't show up. Well better said one of them just started seeing a "dancer" and she wanted to visit him last night. He called to say he was gonna "visit" with her and couldn't make it in. I appreciated the call and at a certain level understood. The other guy who usually comes with him also couldn't make it, hope he had a dancer set aside also. So I benched in the shirt a bit but was limited. I already touched and pressed my opener last week so wasn't concerned.
Bench raw 135x10 225x6 315x5 405x3 off 2bd 455x3 off 2bd 495x3 off 3bd 495x1 off 3bd 545x2 off 3bd 585x2 off 2bd 635x2 off 2bd 665x1 off 1.5bd
Floor press 225x20 315x10 315x10
done
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Post by luyando on Jan 28, 2011 13:37:31 GMT -5
Good luck this weekend!
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hoss
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Posts: 137
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Post by hoss on Jan 31, 2011 18:58:22 GMT -5
Fitexpo 2011 Meet report:
First thanks to all my training partners and members of Hoss¡¦s Gym for all there help and support. Gabe, Julie, Meghan, Jeremy, Frank, Nicki, Jody, Larry, Ron, Joe and Travis you all have done so much for me, I will not let you all down again. OK I prolly will bomb again but hell I will still try not too.
I came in at a lean 331lbs.
Squats Warm ups went well, suit seemed loose but not a big issue.
Attempt #1 ¡V 947lbs walkout was ugly (what else is new) right when I got the squat command I fell back like a tree. RRRR Never even bent my knees.
Attempt #2 ¡V 947lbs walkout less ugly but still ugly. Took wt down and was searching for depth and lost balance again?
Attempt #3 ¡V 947lbs walkout good, squat fast. Came up really fast and right AFTER I got rack command I fell back. Music was very loud and do not think the judges heard the rack command. I had one of our guys talk to jury about what happened they offered a 4th attempt. I decided not to take a 4th as I didn¡¦t want a gift or special treatment.
Decided to Deadlift, its hard to get your mind around pulling after you¡¦ve bombed in the squat.
Attempt #1 ¡V 722lbs 3 whites fast and easy
Attempt #2 ¡V 777lbs lost grip at top
Attempt #3 ¡V 777lbs locked it and held it for 3 seconds (video shows this) judge didn¡¦t give down and I dropped it. Hmmmmm I think he could see my hand open and just waited.
Over all shitttttty day, but still had a good time. I like the idea of tight and fair judging. I promise not to have a meeting about loosening the judging the way other gyms have done here in Sacramento ƒº! I may not agree with a call or too but that¡¦s just how it goes on a big stage.
Representing Hoss¡¦s Gym was also: Julie Diss who took 2nd in the DL, Julie tied her PR and its also important to note she was raw. The other competitors were in gear. She pulled 374 @130lbs
Jody Woods @190lbs benched 507lbs and took 2nd in the Masters Bench. Jody also pulled 672lbs and took home 1st in the Masters deads.
I am very proud of Julie and Jody for how they performed.
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hoss
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Posts: 137
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Post by hoss on Feb 2, 2011 15:06:36 GMT -5
Bench
Raw work 135x5 185x5 225x5 275x5 315x5 365x5 405x5 455x5 500x2 add shirt 600x10 off 3 board
Floor Press 135x10 135x10 with 80lbs chains 225x10 with 80lbs chains 275x10 with 80lbs chains
Cable Tri's 3 sets
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Post by suzhedman on Feb 2, 2011 18:33:25 GMT -5
Decided to register so I can post obscenities on your log. I thought you might enjoy that.
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hoss
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Posts: 137
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Post by hoss on Feb 5, 2011 10:15:42 GMT -5
Suz where are the obscenities? dam I like them!
Thursdays training:
Messed around in a Boss Suit, never tried one. did some singles at 690lbs. Felt good, with briefs this suit could be nuts.
Messed around in multiply velocity, never tried one before. Not sure i like it, I think the single ply velocity is the right one for me.
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hoss
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Posts: 137
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Post by hoss on Feb 10, 2011 11:03:45 GMT -5
too much real work has effected my training!
Tuesday I was able to train at Diablo Barbell. Thanks to them for helping work on some things to stablize my squat. I have had some unrack and stability issues with the squat for too long. I learned some stuff from Ted at Diablo and will be working on them.
Pin#1 pulls did a few sets up to 5 or 6 plates don't rememeber exactly when I stopped. Hand started to rip and I want to pull in USPA meet in a few weeks so decided to give hand a break.
Squats 145x2 235x2 325x2 415x2x3sets add briefs 505x2x2sets 595x1 x 2 sets 685x1 775x1 x5sets
Land mines 2 sets 1/2 set of reverse hyper.
Didn't kill myself rather worked on how to get bar more stable. Thanks Diablo
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hoss
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Posts: 137
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Post by hoss on Feb 16, 2011 14:54:57 GMT -5
So I have been accepted in to the Super-Cup of Titans meet in Russia. Its May 22nd so I have 16 weeks to fix my shitty squat and clean the other lifts up.
Squats Saturday all raw work:
Stretching for 30 minutes (1st time in 10 years)
Sissy squats 3 sets of 20 reps
Squats to 11 ¾” box 245x5x3 335x5x3 425x5x3 515x5
1 leg box squats x bunch
Sissy squats 3 sets of 20
Done, this is a start.
Benching Tuesday:
Stretching 20 minutes
Push ups 3sets of 15reps
Bench raw *all reps paused for 1 second” 135x5 185x5 225x5 275x5 315x5 365x5 405x5
Add new LARGE shirt to work on touching easiest wt possible. Will tighten shirt every week. 315x1 no touch 365x1 no touch 405x1 no touch 455x1 touch 475x2 both touched
Floor press with pause at bottom on all reps 225x8 275x8x3sets
Done.
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Post by luyando on Feb 16, 2011 21:19:08 GMT -5
Hoss, Thats awesome! Try to get them to supply an interpreter for you. The language barrier is impossible with out one. Also be prepaired for crazy long flights.
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hoss
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Posts: 137
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Post by hoss on Feb 17, 2011 19:37:11 GMT -5
I was asked to post up something explaining my current training plan for the Super-Cup or Titans in St. Petersburg, Russia. Prolly a good idea of explain why I’m changing everything. I think I should first explain why I’m changing everything.
1. I have a bit of bombing streak going. Part of this is due to injuries. IPA Nationals I tore my PCL and some other minor tears. The next meet I tried to rush into I bombed for depth. The next meet, was really a squat for reps competition, where I did 8 reps with 800 but tore my quad on the 9th rep. The next meet I bombed for depth. So in 4 meets I’ve got injured twice and simply couldn’t get depth in other two.
2. The next meet I am doing is IPF rules and also judged in Russia. This means real depth, none of this special meeting with the judges to acknowledge the thigh bone crap. The Russians expect really deep squats.
3. It’s not just in the squat that I need help. I need to clean up my bench. The IPF will not give a “press” command when the bar touches. They give a command with the bar remains “motionless on the chest”. Some how powerlifting has lost that in North America.
I haven’t stretched in 10 years. I do not use foam roller. I stopped doing weighted ab work. I never cared about depth in the gym as it was never an issue in meets. I never paused benches in the gym. I didn’t spend enough time on grip work.
Squat: SUNDAYS
Plan is to do 6 weeks of raw squats. Half the sets to a 11 ¾” box and the other half without the box. I will be stretching and doing foam roller work before every training session. Because my quad is not 100% yet I will also be doing 1 leg box squats and sissy squats to build it up again. The last 9 weeks of training will be done with chains and straight wt with no box most of the time. I will use a loose suit with 7 weeks to go. The shocker is that I will be going to a commercial gym on Mondays do some leg extensions and single leg press. This will be the day after my normal squat day. The idea is to get the blood flowing into my quad to get it back to 100%. Of course heavy ab work every session. The goal for this meet is not a PR, as the rules and judging is just way too strict for that. The goals is to squat mid 900’s.
Bench: TUESDAYS
I have been using the same shirt for nearly 3 years. I need to get my new shirt broke in. I also need to make sure I pause all reps. Given I haven’t done much pausing of reps over the years, I need to do this every time. So I will be incorporating 5,3,1 type three 3 week cycles raw. Then add shirt in the 2nd half of the training session and touch every training session. I will touch in big shirt. Then have it taken in before the next session. For example I touched 455 in loose shirt this week. Next week I will have the shirt taken in then take the wt up to 475-485. This process will progress through the training cycle to where I am at 700 to touch. I will also do Floor press in 3 week cycles adding chains in 2nd and 3rd weeks. I will be at commercial gym Fridays to do some arm work back work.
Deadlift: THURSDAYS
This is coan phillipi deadlift program. The difference is that that I will be doing the lat work on Fridays. The other difference is I will add some chains and bands to this training cycle or deads.
The whole idea/goal is get leg back in shape and clean all the lifts up and go 9 for 9.
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hoss
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Posts: 137
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Post by hoss on Feb 18, 2011 10:56:11 GMT -5
Deadlift training first pulls since Fit Expo:
Stretching x 20-25 minutes
Deads raw 135x3 225x3 315x3 405x3x8sets 495x2 545x2
Straight Leg Deadlifts: 3 sets of 10 reps.
All Lat and upper work left will be done at commercial gym.
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Post by luyando on Feb 18, 2011 18:50:06 GMT -5
OK I like your plan! But ome on a commercial gym? seriously? You know your going to get kicked out! Your not even aloud to bleed in a comercial gym? What is this world coming to?
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hoss
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Posts: 137
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Post by hoss on Feb 21, 2011 12:21:44 GMT -5
Rob, i have to tell ya it was strange. I was trying to not look at people in complete disgust. I was lifting and some kid came over and said "are you Hoss". I told him, hey you didn't see me here!
LOL
so I did: 10 total sets of lat pulls 5 seated row sets 8 sets of Tri's 4 sets of Bi's 4 sets of abs and looked sexy doing it all!
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hoss
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Posts: 137
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Post by hoss on Feb 21, 2011 12:24:04 GMT -5
Saturday Squats all raw
Stretching 30 minutes
Squats to 11 3/4" box 245x5 245x5 245x5 335x5 NO box from here on 335x5 425x5 425x5 515x3 515x3 605x3 605x3
Breakfast, will do other exercises Monday
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hoss
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Posts: 137
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Post by hoss on Feb 23, 2011 0:49:43 GMT -5
Bench training right on track. Nothing heavy yet, but want to touch all shirted work sets. i will tighen shirt up next week and go heavier.
Bench raw with long pause at bottom of all reps! 135x3 185x3 225x3 275x3 315x3 365x3 405x3
Add shirt 405x1 no touch 425x1 no touch 455x1 Touhced 475x2 " 500x3 " (yes I did this raw before, but I need to work on touching in a shirt)
Floor press bunch
done
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