animal
Junior Member
Posts: 73
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Post by animal on Oct 12, 2006 13:47:58 GMT -5
Thanks Doug...just be patient it doesn't happen over night.
Thanks Chancy...I guess I'm kinda lucky that the gym I go to allows me to do what I do. I got in real close with the management and I think that helped. I like to do something different every workout it makes it more fun and keeps your body guessing. Reverse band press is mostly for a shirted lifter cause your getting that pop off the bottom like you would get with a shirt. Although I like it cause it's a fun exercise....you can overload weight where you would not be able to do the lift raw. When you do them with close grip it's a great tricep exercise especially when you pause them.
Wednesday October 11, 2006
Rotator Cuff- 5 lbs. x 10 reps x 4 sets
Neck Raises w/ Harness Strap 25 lbs. x 10 reps x 3 sets
Front & Side Laterals 10 lbs. x 10 reps x 2 sets
16" Close Grip Bench Press w/ db. Minis 2 Board 225 lbs. x 5 reps 3 Board 265 lbs. x 5 reps 4 Board 285 lbs. x 5 reps 5 Board 315 lbs. x 5 reps
Dumbbell Floor Presses 80 lbs. x 10 reps x 3 sets
Mini Band Push Downs 100 reps x 1 set
Cable Hammer Curls - 130 lbs. x 6 reps x 5 sets
I'm gonna hit some full range pause reps on Sunday and that'll about do it for my meet. I'm 2 1/2 weeks out from the worlds so I should be real fresh for my meet.
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Post by chancey on Oct 12, 2006 17:28:29 GMT -5
Thank you Animal. I got the idea now. Someday I'll give them a whirl close grip. I love new tricep exercises.
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animal
Junior Member
Posts: 73
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Post by animal on Oct 15, 2006 12:29:32 GMT -5
Sunday 10-15-06
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
Raw Bench - all paused 265 lbs. x 3 reps 305 lbs. x 1 rep 315 lbs. x 1 rep 330 lbs. x 1 rep x 2 sets 315 lbs. x 1 rep 225 lbs. x 10 reps (touch & go)
That's it...Nothing special today just working on my technique and pausing the weight.
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Post by dopar66 on Oct 16, 2006 9:07:44 GMT -5
Nice pause work Animal. That's some heavy weights just for practicing technique! That's a good technique weight for my SQUATS!!!!
God Bless.
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animal
Junior Member
Posts: 73
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Post by animal on Oct 22, 2006 10:57:06 GMT -5
Sunday 10-22-06
Rotator Cuff- 5 lbs. x 10 reps x 4 sets
Bench Press - Pre competition workout I did my normal competion warm ups....up to 305 315 lbs. x 1 rep x 3 sets (extra long pauses)All very easy! I'm gonna use a medium grip...it seems to be my strongest grip.
Body Weight for Reps 225 lbs. x 15 reps (25 seconds) I stopped here...could of done more! I actually went a little heavier than my body weight. Current body weight is 217 lbs.
I'm all set for my meet next Saturday. I'm gonna open with 315 raw and go up from there. I'm also competing in body weight for reps. I'll be real happy if I get over 20 reps, that's what I'm shooting for. They give you 2 minutes to do the most body weight for reps....no bouncing (touch & go)and you have to lock out every rep. I just have to make sure I don't start to fast or I'll run out of gas...timing is real important.
Lat Pull Downs - Wide Grip 160 lbs. x 6 reps x 5 sets
Face Pull - Rope 3 sets x 10 reps (light)
That's it...I'm gonna do some cardio in the middle of the week and that's about it...till my meet. My right shoulder is feeling a little beat up so I gotta rest it up.
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Post by 3speed on Oct 22, 2006 11:44:37 GMT -5
Looks like you've done the work. Now, just rest up and eat.
Good luck!!!!
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Post by dopar66 on Oct 23, 2006 9:27:04 GMT -5
Excellent pre-meet workout! I'm looking forward to the results!
God Bless!!
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animal
Junior Member
Posts: 73
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Post by animal on Oct 23, 2006 15:32:44 GMT -5
Looks like you've done the work. Now, just rest up and eat. Good luck!!!! Thanks 3speed and Doug I appreciate it.
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animal
Junior Member
Posts: 73
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Post by animal on Oct 31, 2006 14:00:15 GMT -5
Results of my Meet...
Not sure where I should start at but earlier in the week (Tuesday 10-24) I stained my right shoulder at work...pretty bad. I couldn't even raise my arm. I iced it as much as I could and it helped some. It started to feel somewhat better towards the end of week so I decided to go to the meet anyway and give it a go. This is what happen....
On Saturday October 28, 2006 I competed at the WNPF World Powerlifting Championships in Atlantic City NJ. I weighed in at 212 lbs. and I competed in raw bench, master division 55-59. My warm ups went ok, but I did not feel overly strong. I opened with a conservative weight 140 kilos (308.5 lbs.) and made it easily. On my second attempt I moved up to 150 kilos (330 lbs.). The bar came off my chest with good speed but stalled about 1/2 way up but before I had a chance to grind it out...the one judge yelled out...take it. I knew I had this weight it was just a matter of locking it out. So on my third attempt I stayed with the same weight and stalled again but I flared to soon and got out of grove and missed. I was so angry cause I knew I had that second attempt which would of been a new NJ state raw record. I broke the record at my last meet back in September @ 325 lbs. My shoulder was hurting after that miss but I still had to do body weight for reps. I guess the only good thing was there were 2 more bench flights to go before they started the rep competition so I had a chance to rest my shoulder. Once it was my turn for body weight for reps I wasn't even thinking about my shoulder. They loaded 215 lbs. I forget what that was in kilos. I reped out 20 reps and just missed 21 for a new WNPF record in the masters. Come to find out they only credited me with 18 cause I didn't wait for the start signal. I honestly didn't even know they were doing a start signal. After that my shoulder was screaming.
This was surely not one of my better meets but I still had a good time. Even though I did not put up any respectable numbers I still took first place in both raw bench and body weight for reps. I just wished I hadn't strained my shoulder earlier in the week but sometimes things happen unexpectedly...that's life. I'm not one to complain about the judging cause I know they see it at a different view but I surely feel I got robbed. I'm just going to leave it at that.
Right now I'm going to take some time off to get my shoulder healed up then I'm going to start training again in my shirt. Too much heavy raw benching at my age is surly taking a toll on my shoulders. I have got to start training smarter.
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Post by dopar66 on Nov 1, 2006 10:31:22 GMT -5
Dale, that is impressive lifting IN SPITE of the shoulder! I don't care what age group you are in, a 212 pounder pushing around 330 impresses the heck out of me. That's a 1.5 bwt bench no matter how you slice it. That is good stuff!
Two first places and you are disappointed. I like that competitive spirit! Let that shoulder heal up, prehab the daylights out of it! Next meet, Katie bar the door!
Congratulations.
God BLess.
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Post by chancey on Nov 1, 2006 12:19:06 GMT -5
I can understand your disappointment but as far as I am concerned what you did was respectable by far. Next time you will not be burned by a start signal and you’ll get that record. Get your rest – you earned it. Better days await you.
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