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Post by sauble on Jun 16, 2006 2:07:47 GMT -5
Thanks Hammer im doing a wsb hybrid 3 days -1 me bp ,1 de bp ,and a me sqt/dl. every third week i go 60% on the me sqt/dl.
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Post by Deleted on Jun 16, 2006 7:46:28 GMT -5
Have you done WS long?
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Post by dopar66 on Jun 16, 2006 10:01:56 GMT -5
Hey, Sauble, you have to remember, the #1 ranked 181 pounder hasn't showed up for the world meet the last 3 years, either. That'd be Ryan Massey, not me. I appreciate the kind words and the more than favorable (for me that is) comparison on our lifts, but to give Ryan the credit where it's due, as far as full power 181s go, HE THE MAN!
Looks like yesterday was another really great workout! I hope I can make it to the worlds and get to see you smash some PRs and WRs!
God Bless. Doug
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Post by sauble on Jun 17, 2006 0:51:42 GMT -5
Hammer ive been alternating westside/ metal militia for about 2 years. Prior to that i did bodybuilding 4 days splits. Doug he may be the record holder but your the champ. But his numbers give you somthing to strive for.
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Post by 3speed on Jun 17, 2006 14:42:48 GMT -5
Hey, Sauble, you have to remember, the #1 ranked 181 pounder hasn't showed up for the world meet the last 3 years, either. That'd be Ryan Massey, not me. Any one of us could say that. There is always someone better. Don't sell yourself short, Doug. You are the World Champion. You are the one who took the time to show up and compete. I do not know Ryan Massey or his circumstances so I am not knocking him....just simply stating a fact. I know it sounds like an oxymoron, but humility is a strongsuit for you. Remember, you don't have to be prideful to be proud of what you have accomplished. Edit: Sorry to hijack your thread Sauble.
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Post by sauble on Jun 19, 2006 14:20:23 GMT -5
I agree 3speed Doug is the champ and a humble guy a true champion hard to finf those these days.
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Post by sauble on Jun 19, 2006 14:24:02 GMT -5
june 19 06
close grip with doubled minis 135x3 185x3 225x3 275x3 295x1 305x1 320x0 missed at a 2 bd
2bds 335x1 365x1 405x1 425x0x3 pissed me off wanted a pr 420 is my best
decline 225x12 275x6
incline 225x8 pr
trows 3plates 10 4plates 10 5plates 4 plus to freps rear delts
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Post by dopar66 on Jun 19, 2006 15:25:19 GMT -5
Yall are being too kind, but thanks.
I don't get upset when I miss 425 on a SQUAT! Dude, that is a mindbender on the bench, with bands even! (Or did you lose the bands after the insanity close grips?) That is a huge workout bro, thou shall not be disappointed! That is an intense workout! What can I say, your workout ROCKED in my book!
God Bless. Doug
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Post by sauble on Jun 19, 2006 16:23:06 GMT -5
dropped the bands
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Post by sauble on Jun 21, 2006 11:12:16 GMT -5
rock bottom pause sqauts 2-3 sec pause then explode 135x3 225x3 315x3 375x3 405x3PR 405x5 regular squats almost puked
felt tired yet strong today came in right after working 12-8 felt dizzy between sets from the four scoops of noexplode.
rack deads below knees 135x3 225x3 315x3 405x10 all heart 455x1 495x1
weighted abs and band gm's
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Post by dopar66 on Jun 21, 2006 13:08:18 GMT -5
Did you call 9-1-1? After a workout like that, I would definitely need their services! First off, that was already one extreme squat workout and congratulations are in order for a) the PR, b) the 405x5 and c) not puking.
THEN you hit a monster deadlift workout! My $.02: you clank when you walk, bro. :')
God Bless. Doug
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Post by sauble on Jun 26, 2006 13:05:12 GMT -5
june 26 me bench
pause benches comp 2 sec pause and rack command 135x5 225x3 275x1 315x1 340x1 pr 345x 0miss missed about 4 inches off chest any ideas
inclines 135x6 185x6 225x6 250x6 pr
bent rows 155x10 185x10 225x5
laterals 25x15x3
rotators 15x2x20
hammers 25x15, 35x15, 45x6, 55x6
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Post by dopar66 on Jun 26, 2006 19:34:05 GMT -5
Any ideas? Heck yes, I have ideas! My first idea is no wonder, that's a big ole pile of weight! My second idea is you went for 345 right after hitting 340. 98.55% right before the attempt. Just a tad fatigued.
Excellent numbers, Sauble! Awesome!
God Bless. Doug
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Post by sauble on Jul 2, 2006 11:17:27 GMT -5
july 2 06
couldnt post computer was down
weds squat/dl 135x3 225x3 315x3 405x3 455x1 485x1 pr 2inches below parallel no box 510x0 tried with knee wraps 1 it was heavy 2 the wraps threw me oof my game pushed me forward trying to hit depth. 3 it was heavy! 405x5 weighted abs band gms
friday aux bp dumbells 50x25 90x15 120x3x6
barbell bp 275x7 275x5
hammer rows pyramided 6 reps till i hit eight plates for 3
pullups reps bw 10, 9, 9
band rear delts 3 sets 20-25 reps
barbell curls 95x13x10x9
good workout looking forward to monday
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Post by sauble on Jul 3, 2006 19:34:29 GMT -5
july 3rd me bp
3 board with mini bands 135x3 225x3 275x3 315x3 365x2 395x1
pause bench 225x3 275x3 315x2 345x0 295x5 275x8 pr
trow 1 pl x10 2 pl x 10 3 pl x 10 4 pl x 10 5 pl x 3
dumbel presses 55x25 55x24
rev curls barx10 65 x10 95x10
reg curls 95x12
band delts 1 sets for lots of reps rear and rotators
went home drank shake and jumped into the pool.
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Post by sauble on Jul 6, 2006 1:02:07 GMT -5
7-5-06 me sqaut/deads
squats 135x2 225x2 315x3 365x10 225x10 rockbottom
deads 135x5 225x5 315x3 425x1 225x10
back still sore from last squat workout
legpress 20 platesx 8 reps
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Post by dopar66 on Jul 6, 2006 7:14:07 GMT -5
Wow! Now that your computer is back up and running, and you've been able to post, all I can say is incredible work! I throw on the knee wraps two or three times a year to hit stupid reps on near max efforts. I agree with you about the whole throwing you off balance thing. I'm usually tentative for a few workouts after using them.
You still planning on going to the meet in August? If so, there is going to be some awesome weight moved!
God Bless. Doug
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Post by sauble on Jul 7, 2006 1:47:06 GMT -5
july 6 06
speed bench/mini bands 135 x3x3 155x3x3
took bands off 135x3 185x3 225x3 295x1 315x3 335x1 345x1 350x1 had about 10 more pounds but left that for monday
rolling db ext 35x10 45x10 50x10 55x6
latpulls worked up to 220 x3
band work-rotators, rear delts high reps
workout was supposed to be light but i was feeling good so i put on some weight. also on wed i watched my elite fitness wsb seminar and i saw dave tate explain how to set up on the bench - traps together- feet in front of the bench- drive off the heels- reduced my stroke about 3 inches. this gave me more push off the bottom and less distance to move the bar. used to bench this way but when i shirt benched i did a m/m setup, but i dont believe it helped raw though. Yes Doug i am ready for the august meet they allow wrist/knee wraps but me and my partners are going to do it 100% raw style.
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Post by dopar66 on Jul 7, 2006 8:25:46 GMT -5
I hear ya! That'll be an eye-opener for guys with gear. You might convert a few. :')
Man, for a light workout, you sure went heavy! I'm going to have to try that bench set up after this upcoming meet. My bench has been the achilles heel of my lifting, gotta try something.
God Bless. Doug
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Post by sauble on Jul 11, 2006 2:44:26 GMT -5
june 10 06 me bench
2 bd / mini bands 135x3 185x3 225x3 315x3 365x0 355x3 370x1 385x0 took off bands 365x3 385x3 pr 405x2 425 miss
full reps 315x4 315x4 315x3 pause reps pr
hammer str rows
db presses 60x20
barbell curls 95x13 pr
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Post by dopar66 on Jul 11, 2006 6:54:54 GMT -5
Congratulations on the PR! 3x315 pause press ain't too shabby!
Way to go Sauble!
God Bless. Doug P.
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Post by sauble on Jul 17, 2006 23:47:07 GMT -5
july 13
sqauts 135x3 225x3 315x3 405x1
abs/lo back
july 14 bench press
225x16
july17
bench press with mini bands doubled 135x3 185x3 225x3 275x3 315x1 pr 325x1 pr
took bands off 315x4 315x4 335x1 paused 335x1 paused
inclines close grip 135x10 185x6 225x8.5 275x2 295x1
tricep pushdowns 80x25 100x15 100x15
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Post by dopar66 on Jul 18, 2006 6:55:54 GMT -5
Sauble, you have PR in dang near all your posts lately! Awesome work. That comeback bench on the 335 oughta get your confidence running on full blast. Incredible guts, bro!
Great workout!
God Bless. Doug
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Post by sauble on Jul 21, 2006 19:16:30 GMT -5
July 19 06
sqauts 225 x5 x3
leg presses sets of 10 to 16 plates x 10
nautilus loback 4 x10
band abs 4 x20-30
band gms 4x20-30
band rows 4 x 20-30
clean and press 135x3x10
july 21 bench day
135x3 225x3 315x5 pr 345x2 pr 355x1 375x0 missed at about midway
dumbells 55x10 80x10 120x5 120x5
trows 2 plx6 3plx6 4plx6 4pl and 25x6
band rear delts 2 x20 band pull aparts 2 x10 band tris 3 x20 band bis 3x20
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Post by dopar66 on Jul 24, 2006 6:37:29 GMT -5
I love it! 2 more PRs! You go ahead with your bad self! Man, you have to be psyched up hitting all the PRs in training. You're going to come out of your shoes at the meet!
Keep it up, bro!
God Bless. Doug
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