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Post by Deleted on Jun 7, 2006 14:36:15 GMT -5
DE Bench
Bench Press 135+minisx3x9
DB Bench 85x10,9,10
Dips BWx10x3
DB Rear Delt 30x8x3
Ab Pulldown 100x10x3
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Post by Deleted on Jun 7, 2006 14:38:56 GMT -5
ME Squat
Parallel Good Morning, beltless 325x3, 345x1
Maybe could have gotten another rep but I don't like to push it too much with GM's, especially since I tweaked my back on those side bends.
Glute Ham Raise 45x9, Mini Band x12, Light Band x8
Hack Squat Machine 200x8x2
Lat Pulldown 200x10x2
Seated DB Curl 45x5x3
Ab Pulldown 100x13x3
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Post by Deleted on Jun 7, 2006 14:43:45 GMT -5
ME BenchI trained at my company gym today since my regular place doesn't have a decline bench. Decline Press 245x1; 275x1; 295x1; 305x1 I went in hoping to get 275, so I'm a little blown away by this. It's been a while since I've maxed out on decline press and the last time I think I did around 245. So this is about a 60 lb. PR. From now on, when anyone asks what I bench, this is the number I'm giving them. ;D Incline DB Press 80x9,8,6 JM Press 155x8,8 Incline JM Press 155x6 BB Row 245 x (8,3)x3 DB Rear Delt 30x10x3 Ab Pulldown 190x40,20 Side Neck Bend 25x12x2
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Post by dopar66 on Jun 7, 2006 15:12:33 GMT -5
Hey, Bow. I'm just now catching up on your log. Awesome decline bro! The 60 pound jump speaks volumes for your hard work. That is some amazing GM poundage you're using. I've just recently incorporated them into my training, and can totally respect the world of hurt those things put you through! I'm blown away.
You are improving in leaps and bounds. Keep up the awesome work!
God Bless. Doug
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Post by Deleted on Jun 7, 2006 15:23:31 GMT -5
Thanks Doug. Are you using a belt for your GM's? I'm kind of undecided on whether I should. On one hand, they're really hard on the back, but on the other hand, that's sort of the whole point...
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Post by Deleted on Jun 7, 2006 15:28:11 GMT -5
One more update... Westside training makes me HUNGRY!!! I'm eating pretty clean... most of the time... and I'm up to 250 lbs. My wife asked me if I'm using steroids. ;D
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Post by jimroberts on Jun 7, 2006 15:58:54 GMT -5
Hey Bowdacious, I can hear it in the tone of your note that your working hard! ;D It is making me hungry too Keep gettn' big 'n strong! Jim (TheMuse)
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Post by Chris Mangano on Jun 7, 2006 16:07:19 GMT -5
Good to see someone else using WS on here. Are you planning on competing in any RAW meets?
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Post by Deleted on Jun 9, 2006 15:43:50 GMT -5
If they ever have any out here I'll compete. I e-mailed Paul Bossi about it and he said if I could find a venue he'd host a meet. I brought it up to the owner of the place where I train, so we'll see if it ever happens.
Barring that, I was thinking of competing at the USPF meet in September at Venice Beach. It's not raw, but I'm not going to be very competetive anyway so I might do it just to get my feet wet.
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Post by Deleted on Jun 9, 2006 21:34:27 GMT -5
strong lifts!
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Post by Chris Mangano on Jun 9, 2006 22:41:19 GMT -5
You have a link to that USPF meet?
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Post by dopar66 on Jun 12, 2006 7:16:04 GMT -5
Bow, you're selling yourself short! What's this about not being very competitive? If and when you go to the meet, look around at the other raw lifters your size and age and see what they do. Know what, it won't take long. Why? Well, just look at Nick's quote from the interview. "If you can't lift the weight raw, you can't lift the weight." I'm not a gear hater at all, but if you want to see REAL competitive, look for the raw guys!
I've been watching you posting your routines, and I can tell you from experience that the numbers you're capable of putting up are very VERY competitive against 100% raw lifts. You might not see your name on the record list yet, but the meet results list is a much better indicator. That and the yearly rankings.
God Bless. Doug
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Post by Deleted on Jun 12, 2006 13:41:06 GMT -5
You have a link to that USPF meet? Check your PM.
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Post by Deleted on Jun 12, 2006 13:48:16 GMT -5
Thanks for the encouragement Doug. I'm pretty sure I'll be entering a meet by this fall, just a matter of which one.
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Post by Deleted on Jun 12, 2006 13:50:25 GMT -5
DE Squat
Box Squat 155+Light Bandsx2x12
Pullthrough 125x5x5
Lat Pulldown 225x6x3
Seated DB Curl 45x5x2
Ab Pulldown 100x14x2
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Post by Deleted on Jun 12, 2006 13:52:00 GMT -5
DE Bench
Bench Press 135+Mini Bandsx3x9
DB Bench 90x10,10,6
Dips BWx10; 10x6
DB Rear Delt 30x10; 35x6x2
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Post by Deleted on Jun 12, 2006 13:54:40 GMT -5
ME Squat
Trained at the company gym again today -- that's why the assistance exercise poundage is different.
Parallel Good Mornings (used a belt this time) 345x3; 365x3; 385x3; 405x3
These felt a lot better with the belt.
Pullthrough 190x12x2
Lat Pulldown 225x8x2
Seated DB Curl 45x6,4
Ab Pulldown 190x50
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Post by Deleted on Jun 14, 2006 16:07:23 GMT -5
ME BenchFor some reason I felt really weak today. I was getting concerned about the weight I'm putting on so I cut back on the food and I think that's what did it. Decline Bench Press 315xM,M Incline DB Bench Press 80x10,8,5 JM Press 155x8x3 One Arm DB Row 110x15x2 DB Rear Delts 35x10,8,6 Ab Pulldown 190x50
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Post by abebesheir on Jun 15, 2006 6:20:05 GMT -5
The best advice anybody ever gave me was to forgot about watching your weight and let your body settle where ever it's comfortable. When I started lifting in January of 2004, I weighed 165 and benched 210... Now I weigh 212 and I'm looking at a possible 325-330. Gaining weight is not always a bad thing.
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Post by dopar66 on Jun 15, 2006 6:41:41 GMT -5
Bow, those are some wicked mcnasty good mornings, bro! Your back muscles must be as thick as a moose! WOW! I have to 99% agree with Abe. You have to lift at the weight you're meant to be. Intentionally gaining extra pounds without muscle mass is not productive for a raw lifter, neither is dropping muscle mass to shed pounds. The only part I disagree with is this: if you're toting around extra body fat and want to try to do something to live a longer, healthier life, then drop body fat by all means. I haven't really advertised this a whole lot, but a small part of the reason I'm trying to make the 165's next year is the last time I had my body fat checked, at 177 pounds I had about 25 pounds of body fat. Yuck. It doesn't do much for the wife when you take your shirt off and your love handles hang over the sides of your britches. :')
If you're in cycle for a meet, try to get your strength back first and foremost. If you're between meets and have a while, you may have time to experiment a little. I know I have off weeks every so often, where extra sleep, good food, nothing makes much of a difference. Then I hit the stride again and I'm back feeling good, getting good workouts in, regardless of what I weigh.
Just my $.02, hope maybe there's something of use in there for you.
God Bless. Doug
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Post by Deleted on Jun 15, 2006 12:32:43 GMT -5
For some reason my good morning numbers have always been above my squat... I guess my back is stronger than my legs. I think that's why my deadlift is at least 100 lbs. over my squat as well. Actually I think that's another reason for my poor performance on Wednesday... I was still tired and my back still fried from Monday's workout. Thanks for the weight tips guys... it is mostly for health/appearance reasons I want to lose some fat. At 250 lbs I reckon I'm at least 20% bodyfat, maybe as much as 25%. The problem with letting my body settle where it wants to is that I think it wants to be 300 lbs. at 35% body fat. The other problem is that my wife is visiting her folks so I don't have the good healthy food she cooks for me. I decided to try to cook healthy stuff for myself but all I could manage was plain chicken breasts, veggies, etc. and I can only choke down about 1800 calories of that stuff a day, which caused me to lose 8 pounds in 3 days, feeling miserable. I believe I just won't worry about the weight for the next couple of weeks until she gets back, then I'll cut back gradually on the food. Okay, that's way more than you wanted to know, but now I feel better. Ryan
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Post by Deleted on Jun 16, 2006 12:28:11 GMT -5
DE Squat
(70% of 385 max box squat -100 + bands)
165+Light Bandsx2x10
Glute Ham Raise w/ Light Bandx10x3
Lat Pulldown 225x8,8,7
Ab Pulldown 100x15x3
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Post by Deleted on Jun 19, 2006 16:15:24 GMT -5
ME Squat
Squat 365x1; 385x1; 405x1 40lb. PR
All were easy physically, but felt awkward because I've been box squatting so long. I'm going to ditch the box squats on DE squat day and go with regular squats to practice form and make sure I'm hitting proper depth.
Pullthrough 210x12x3
Pullup Machine -40lbs.x8x2
Seated DB Curl 45x6,5
Ab Pulldown 210x30
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Post by Chris Mangano on Jun 19, 2006 17:09:25 GMT -5
In what way did the squats feel awkward?
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Post by Deleted on Jun 19, 2006 17:46:49 GMT -5
It's been a long time since I've maxed out on squats; probably a couple of years. So the whole movement felt a bit awkward since I've become accustomed to box squats. It just felt weird without the box.
For one thing I was finding it hard to tell when I was deep enough. I'm pretty sure I was, but without the box I wasn't sure. There was more to it than that, but I can't really articulate it.
I do like the box squats, though, as I noticed that I feel more comfortable coming out of the hole now than before. I think that rather than do away with the box squats, I might do half of my DE squats with the box and half without.
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