Vit - Update

Hey everyone, I'm 3.5 weeks out from USPA Nationals and will be doing my last few heavy workouts over the next couple of weeks.  I have a squat video from last Saturday (a little high) and a deadlift video from yesterday.  Didn't take any bench videos on Monday but progress is slow as usual (hit 335, which is 5lbs over my meet PR).  My training weight is around 210lbs so we will see how my lifts are affected with the cut to 198s.

Updates

Hey guys. Hope school and training is going well for everyone.

Squat

I switched to a smaller size super centurion (size 38) which is a wide stance instead of a regular like my old one. The wide stance is a better fit for me now since I have gradually moved my feet out wider. Haven't hit depth with the suit yet, but I have 7 more training weeks until the USPA state meet on March 24th so hopefully it happens before then lol.

Bench

Still working technique in the shirt on bench. Not much exciting news to report here.

Deadlift

I switched to sumo style deads recently as I am able to keep my back more upright and in a better position throughout the pull compared to conventional style. Also, using the wide stance super centurion (same as squats), I can get some poundage out of the suit. Here is a video from tonight:

Good luck to everyone competing in the USAPL state meet!

Updates

My bodyweight has stabilized at about 203 lbs in the morning.

Squats
I've been able to get a little deeper with the suit. Here is a video from today:

Bench
On Monday I learned how to pull the bar straight down instead of letting the shirt pull the weight out of the groove. Worked up to 3 reps at 315 but none of them touched. Next week I'll probably add a little more weight and see if I can touch while still pulling the bar down into the right groove.

Deadlift
I've been working on my deadlift setup the past couple of weeks, mainly locking the shoulders back and keeping the back tight. I worked up to 405x3 on Tuesday. I haven't taken the weight up much on deadlifts lately because I've been trying to work on fixing technique.

Here is a pretty cool video I took today of one of the oc strength club guys, Dennis Reneau, who has some incredible pressing strength. He takes 765 in a single-ply super katana.

Updates

Squat
Last week I took a week off of suit work and did some light raw box squats with 225 for sets of 5. Surprisingly I was very sore from this. Today I got back in the suit and went straps up. Finished with a single at 560 with knees wrapped. It was about 4 or 5 inches high. My back wasn't tight enough and the bar rolled on my back causing me to almost drop it. Luckily my spotters saved me. I'll probably be going back to raw work for a few weeks to work on some technique deficiencies (mainly keeping the chest up and not folding over, as well as pushing the knees out more). Here's a video (sorry it's sideways). I obviously look pretty uncomfortable under the weight since it's the most I've ever had on my back haha.



Bench
Just did some raw work last week and worked up to 225 x 2.

Deadlift
Tried going heavy last week. Did 455 for a single and failed 500 a couple inches above the knees (like usual). Can't really complain because looking back I didn't do enough heavy pulling leading up to this. I'll start doing good mornings again over the next few weeks.

Updates

Hi everyone, it's good to see a lot of new lifters posting on the blog. Here are some updates from this past week of training:

Squat

Worked up to 540 for a single with straps down in the Super Centurion suit and got down to about 3.5 inches above parallel, which is lower than last week. My back is tending to fold over the closer I get into the hole. It is a form issue but hopefully it gets a little better once the suit is broken in more so I can descend quicker (descent is slow now because I'm just not used to this much weight on my back and not fully confident in the suit yet).

Bench

Worked up to 345 for a single in the Katana shirt and got it down to about a 3.5 board. Keeping my arch in the shirt is getting better but it's still far from perfect.

Deadlift

Did speed pulls with 225 against quadded mini bands for five singles. I used my old Centurion suit for these. The plan was to take the straps in inch but I think I've put on some weight and it was pretty hard to grab the bar. I'll hold off on any tailoring until after I try it out again next week.

This Past Week

Here are some updates from this past week:

Squat

I was able to work down slightly deeper in the super centurion with straps down but I'm still about 5 inches high. Worked up to two singles at 510. I'm still tending to let my back fold over about midway down, which really does nothing to help hit depth. Not sure how much it's going to take to get depth with straps up.

Bench

I took the weight up a little in the Katana. Worked up to 345 and was able to get it to about 3 inches from the chest. The shirt was pulled down so it was a little tighter and it was also seated nicely in the shoulders.

Deadlift

Did block pulls with 335 for sets of 5. Still working on keeping the back flexed and arched for every rep. Next two weeks will be speed pulls followed by heavy deadlifts the next week.

Bench Assistance

Worked up to 135 for 2 x 5 on standing press. Nothing else too exciting. Hammer curls?

Weekly Update

Hi everyone. Here are some highlights from this past week training. It was kind of boring except for today's suit work.

Tuesday Deadlifts

One of the guys at OCSC suggested I do block pulls from below the knee but focus on using only the back and keeping it flexed hard throughout the pull. This is meant to strengthen the lower back through the portion where the bar slows down which is right around knee level for me. Worked up to 295 x 5 for 3 sets on these. Will be working up in weight in the coming weeks.

Wednesday Bench

185 x 4 sets of 3

Just some technique weight. I worked on keeping my arch, keeping my shoulders back, and leg drive. I did some rows and biceps after this but purposely kept it light because I'm starting up with geared training again Saturday.

Saturday Squat

I bought some suit slippers from Inzer and they definitely help make it easier to get the suit on. I kept them on throughout the workout to let the suit ride up in the crotch as much as possible. I went straps down, and all my squats were still at least 5-6 inches high which is expected since it's only the second time using the new suit. Worked up to 470 x 2. The super centurion size 40 seems to be a pretty good fit for me and it gives some serious power out of the hole. I came down with the weights slow but they all moved fairly quickly on the way up.

I'm excited to see the UCLA team grow even more this year. It seems like you guys are staying pretty organized and should have a pretty good turnout at all the zero week events.

Bronto Update

Well another update on my lifting. Just got back in the gym after about a 17 day hiatus. The physical activity during the hiatus consisted basically of walking around, lifting rocks, and cutting down trees. As such I am in a state of weakness, and will be training to get strong once again.

Bad thing: I will not be able to lift in the evenings for summer and fall, because I have MCAT review classes (summer) and EMT night classes (fall). Will still post my training on the blog though.

Good thing: My EMT classes are on weekdays, so I should be able to compete in the November meet.

UCLA Powerlifting Club: Update

Club Sports Update:

Okay-- for those interested, here's the rundown. I spoke with the Director of Club Sports, and overall I think the conversation went well. I think he likes us and sees the Powerlifting club as a great addition to the club teams.
However, his main hesitancy in granting us a Conditional Club Status revolves around the unique variable of using the Wooden Center Facilities. Most other clubs utilize field spaces, whereas we would be occupying Wooden Center. It would be hard for him to grant us exclusive use of the facility 1-3hours a day (or our 5 training days). I told him that though exclusive use would be nice, it's not necessary; we wouldn't be a problem, and pointed out common gym courtesy (basically what we normally do). However, he kept asking about our coaches, who trains members, what about people who don't know anything, people wanting to work out with you, etc. I tried to address any concerns and told him that not only does our team excel on teamwork and employ a cyclical system of more seasoned lifters helping out newer lifters for form and technique, but that we also have an expert lifter/coach, Dave. And most of all, safety is a big priority. Besides, I pointed out that it might actually be more beneficial (for newer lifters, and UCLA (injury-wise) that having a powerlifting team would be able to point out correct form from the get go, instead of developing bad habits.
I told him much more b.s., but basically it sounds like to me that his main areas of concern are 1) Safety; and 2) Liability issues and using Wooden (i.e: using Wooden equipment, as a club you are now able to solicit anyone, etc.)
So that's where the talks are left at; he's gonna speak with Wooden Center managers/trainers regarding his facility/safety concerns etc before getting back to us

UCLA Powerlifting Club: Update

Club Sports Update:

The Program Director of Club Sports, Jason, finally contacted me yesterday regarding the status of our club. Though he/they admit our club is legit, small signs clue us into that our Club being questionable for the next year. Besides Club Sports taking such a long time to get back to us since we first submitted our application at the beginning of the quarter, he says that it was "extremely competitive" this year, and unsure of being able to approve us for the upcoming year. I will be talking with him this afternoon

Hence, if anyone has any selling points they would like to share, that would be great. Any stories, ideas, or benefits that we as a club team can offer, please post. I will be speaking with him this afternoon, and the more talking points; the better. If not, i'll try my best to convince him otherwise