I've been thinking about my "good old days" as a powerlifter . I found my best gym numbers on many of my special exercises that I did for the squat bench and deadlift.We would add weight on an exercise until we missed ,usually only doing singles,sometimes triples.we would grind til our eyes popped out but we never got psyched before the lift,saving our adrenaline for the meet( or at least we tried to!).
Typically we would only do an exercise one or two weeks before we got stale and switched it out. The harder it was or the bigger the pr we made( we constantly went for them) the earlier we switched out the move.especially on dl type moves.
SO here, this is from 1997, I was 40 years old and coming off my best total weighing 190 /1485lbs. at APF Masters Nationals. So close and yet so far away.
squat/deadlift max effort records
bent over good morning 363x3
seated good morning 296x3
arched back power good morning 545x3
8" Box squat 374x1
Good morning squat 418x3
zercher squat 335x3
rack zercher( below knee) 379x1
Manta Ray 17" box squat 573x1
safety bar box squat 17" 518x1
DL pin 3 518x1
DLpin 2 518x1
DL off 5" block 447x1
wide sumo 391x1
Hip belt squat 410x5
safety bar dl in rack 394x1
trap bar 462x1
Bench special exercise records,max effort
close grip incline press 340x1
ring grip incline press 345x1
floor press close 381x1
floor press ring 386x1
rack lockout 4"close 537x1
wide 623x1
rack lockout 6"close 469x1
wide 535x1
Decline press close 395x1
ring 390
weighted pushup to bar in rack 100# plate on back 32 reps
inc db press 90# 23 reps
3 board press close 463
3 board press ring 474
2 board press close 435x1
2 board press ring 459
overhead pin lockout 405x1
Rolling db extensions 115x3
barbell Dicks press315x3
It was a good run,especially looking back. those are good numbers.
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190 x 1 x 12, 210/225 static holds, 24 kg goblet squats, floor pushups 30, 20
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7 comments:
I don't know wich numbers impress me the most.
ANY weight in the Zercher position impresses me. That crap is seriously hard on the core.
your incline close grip bench numbers has me in awe. Of all the excersizes I have done incline bench is by far my worst.
Very cool to see what the human body can accomplish with training, thanks for posting.
Thanks.I was a very good bencher.years of gymnastics doing dips and handstuand pushups every single day for 4-6 hours really adds up.especially in those developmental years.
My strongest part of my body when doing squat dl movements was my abs. they allowed me to do stuff my knee, back and hips would not. did end up wrecking my back though. but there always is a price to be paid.
I lived to train back then.
Nice numbers. You were one strong HOMBRE Rif.
lots of cool assistance exercises.
But, you always have to pay the piper sometime. I had no where near the level of strength you possesed, but I too have paid a dear price from training.
franz,
those assitance exercises, or special exercises are the critcal component to the wsb system fo strength. the key is finding out which ones really fix your weak links and transfer to the classical lifts.
andyes, there is always a price to be paid. also one for being lazy and not pushing yourself on anything. no easy way out it seems
Wow, Rif. Simply amazing.
Thanks for the trip down memory lane;) Nice #'s Rif.
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