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Post by Deleted on Aug 20, 2006 23:49:35 GMT -5
This is my new training log. It will show my road to the 2006 RAW World's in Burlington, VT on 12/9/06. I plan to compete in the 242 Open class so I have about 30-lbs to lose. My best lifts from the last meet on 8/12/06 in the 275 Open class are as follows:
Squat = 630 Bench = 475 Deadlift = 630 Total = 1735
I plan to drop a weight class and dramatically improve these numbers at the same time.
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Post by Deleted on Aug 20, 2006 23:49:54 GMT -5
8/20/06 ME Squat
First night back at it sence the meet and I did okay with all the extra volume.
BW = 268 (down 6-lbs from last Sunday)
Box Squat (below parallel): 135x5 225x5 315x5 405x5 475x5 500x5
Rack Pulls (mid-shin): 135x5 225x5 315x5 405x5 425x5 445x5 465x5 485x5
Sit-Ups: Body x 15 10x10...belly was really cramping. Guess I wasn't ready for all the volume today.
Total workout time = 100 min.
Took a little longer than I wanted to but I was expermenting with my form and that slowed things down.
Great thing about lifting in my garage is that I was able to do the rack pulls in my underwear. Bad thing about lifting in my garage is that it was so hot I had to do the rack pulls in my underwear.....
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Post by dopar66 on Aug 21, 2006 12:58:35 GMT -5
Wow! You must not be as sore as me. I had a rough one this morning squatting. Woo doggy!
NICE box squats! I dream of a 500 squat and you hit it for 5s of the box! You RULE! :')
God Bless. Doug
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Post by Deleted on Aug 21, 2006 15:58:51 GMT -5
Doug - I felt a lot better after this meet compared to the full gear meets I have done in the past. Raw has been very good to me so far.
Onto today's workout:
***************** 8/21/06 Extra Work
Quick moving band curcuit today.
1. Mini band leg curls x 5 min. 2. Mini band adductors x 3 min. 3. Mini band abductors x 3 min. 4. Light band good mornings x 5 min. 5. Crunches x 60 6. Leg lifts from floor x 15 7. Light band ab pulldowns x 2 min. 8. Light band torso twist x 3 min.
Total workout time = 30 min.
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Post by dopar66 on Aug 21, 2006 18:55:43 GMT -5
Aw man I hate the adductor/abductor training! You must not have taken time to breathe between those sets. That was fast for all the exercises!
Hammer, you have been very good to RAW so far as well! Over the past 4 years, I'd put you head to head with any of the 275's I've seen lift! I am very stoked to see what you put up as a 242!
God BLess. Doug
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Post by Deleted on Aug 24, 2006 0:47:02 GMT -5
8/24/06 Combo Workout (DE Squat/DL & ME Bench)
Missed yesterday's workout due to work so I had to make it up tonight along with tonight's scheduled workout.
1. DE Box Squat - 47% 1RM + Light Band (45 sec rest): 135x2 225x2 280x2, 12 sets at this weight.
2. DE Conv DL - 47% 1RM + Doubled Light Band (45 sec rest): 135x1 225x1 280x1, 12 sets at this weight.
3. ME 4-Brd Press - Close Grip, Feet on Bench, All Pauses: 135x8 225x8 315x8 365x8
4. Lying Skull Crunch - Bar to crown of skull and up: 45x8 95x8 105x8 115x8,8
5. Super Set: - Wide Pulldowns: 80x8, 130x8, 150x8 - Leg Raise on Bench: 15, 15, 15 - Rear Plate Raise: 10x20, 20, 20
Total workout time = 120 min.
This was a ton of volume for me and I felt really good the entire workout. I think my cardio and better eating habbits are starting to help.
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Post by dopar66 on Aug 24, 2006 13:14:24 GMT -5
Holy Smokes! Squat, bench and deads in one workout! I'd be wallowing in self-pity about right now if I had done that......
How often do you de-load to 47%? Is this just a post-meet "recovery" type percentage you're using?
Thanks, and GOd Bless. Doug
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Post by Deleted on Aug 24, 2006 13:47:00 GMT -5
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Post by dopar66 on Aug 25, 2006 8:01:39 GMT -5
I gotcha! I had completely forgotten about that one you provided the link for. Dynamic effort day, what was I thinking? I appreciate your taking the time to refresh my memory. :')
God Bless. Doug
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Post by benchintraining on Aug 25, 2006 11:24:00 GMT -5
I'll definetly be following your thread. It looks like I can learn alot here.
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Post by Deleted on Aug 26, 2006 12:56:50 GMT -5
8/26/06 DE Bench
I was really excited to lift today for two reasons. First, my new power bar was delivered yesterday and the nurl on it is shaaaaaarp!. Second, I just bought 12-45 lbs plates and a new hyper extensions from a guy for $500.
3-Brd Press - SPEED - 50% 1RM + Dbl Mini Band - Vary Grip, 45 sec rest: 135x3 225x3 255x3, 12 sets at this weight.
Incline Press: 135x8 225x8 245x8 255x6 265x6
Face Pulls: 60x8 80x8,8 100x8,8
Total workout time = 60 min.
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Post by dopar66 on Aug 28, 2006 7:31:17 GMT -5
23 sets in 60 minutes, with BANDS! Dadbum yeehaw! THAT is what makes you THE HAMMER!
Impressive!
God Bless. Doug
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Post by Deleted on Aug 28, 2006 23:40:16 GMT -5
8/28/06 ME Squat/DL
Strange day today. Ended up splitting the session in half so I could get everything in.
BW = 268
Session #1 (2:00 pm)
1. SLDL on Plates (touch and go): 135x5 225x5 315x5 405x5 455x5...this set was a ball-buster.
2. Pause Squats: 135x5 225x8 315x8 405x8 455x5...ran out of gas here and stopped the workout.
Session #2 (10:30 pm).......picked up my sack and went back at it.
3. Pause Squats: 135x3 225x3 315x3 405x3 455x6 475x5 495x5
4. Standing Ab Crunch: 60x15 80x15,15
5. Hyper Extensions: Body x 15,15,15
Total workout time = 80 min (40 min each session).
I was very pleased that I came back and finnished the workout. Not sure what happened in the first session but at least I finnished.
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Post by dopar66 on Aug 29, 2006 8:08:35 GMT -5
I stand in awe....
Hammer, that is as intense and insane squat day as I have seen posted. Awesome!
'Nuff said.
God Bless. Doug
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Post by Deleted on Aug 31, 2006 23:32:56 GMT -5
8/31/06 DE Squat/DL
Good day today. Played b-ball for about 1.5 hrs today and I am starting to get my wind and my shot back (no, the NBA is not in my future ;D).
1. Box Squat - SPEED - 50% 1RM + Light Band (45 sec rest): 135x3 225x2 300x2, 12 sets at this weight.
2. Conv DL - SPEED - 50% 1RM + Dbld Light Band (45 sec rest): 135x1 225x1 300x1, 12 sets at this weight.
3. Ab Pulldown: 80x15 100x15 120x10,10
4. Hyper Extension: 25x15 45x12,12
Total workout time = 95 min.
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Post by dopar66 on Sept 1, 2006 9:19:05 GMT -5
I'm with you on the NBA/no future. Most folks don't look at me and think "basketball" anyway. :')
Nice workout, Hammer! And your post reminded me, for all who went to Orlando, the records page has been updated.
God Bless. Doug
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Post by Deleted on Sept 5, 2006 0:20:21 GMT -5
9/5/06 ME Good Morning
Had a hard time getting up for tonight's session. Watched the Scott Weach squat video a few times to get motivated and to remind me how hard I need to keep training.
BW = 266 (down 2 from last week)
1. ME Concentric Good Morning - Med Stance (start with bar at belly button): 135x5 225x5 315x5,5...not very pleased with these sets. It is very difficult to start from the bottom position and I know I cheated a few of the reps with more squat than good morning.
2. Power Cleans (from floor - no squat): 135x5 185x5 235x1....extremely poor form. Dropped the weight to get form back. 185x5,5,5,5
3. Super Set - non stop: a. Sit-ups (full range with egs flat to floor): 15,15 b. Superman's: 15,15
Total workout time = 73 min.
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Post by Deleted on Sept 5, 2006 18:48:15 GMT -5
9/5/06 ME Bench
Strapped for time today. Only got in one exercise.
1. ME Incline Press: 135x8 225x5 255x10
Total workout time = 20 min
Stretching, loading, and unloading takes up a lot of the time.
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Post by dopar66 on Sept 6, 2006 7:29:08 GMT -5
Man, Nick, that sounds like my time schedule! Bummer! Looks like you made the best of it with the 255x10, though.
God Bless. Doug
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Post by Deleted on Sept 9, 2006 0:52:27 GMT -5
9/9/06 DE Bench
Not the best of workouts. I got started very late as well (12:30 am).
1. 3-Brd Press - SPEED - 55% 1RM + Dbl Mini Bands - Vary Grip (45 sec rest): 135x3 225x3 305x3,2....not good enough speed - dropped weight. 275x3, 10 sets at this weight.
2. Closegrip: 135x8 225x5 275x8 295x8 315x6 315x3...just cacked out......going to bed now.
Total workout time = 55 min.
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Post by Deleted on Sept 10, 2006 13:21:55 GMT -5
9/10/06 ME Squat
Lifted with a few buddies today at their gym. I've been lifting at home for so long now that going to another place to lift kinda screws with me.
BW = 265 (down 1-lb from last week)
1. Box Squat: 135x3 225x3 315x1 405x3 495x3 (belt) 545x3 (belt)
2. Deadlift: 135x5 225x5 315x5 405x5 495x5,3,1,1,2 (belt)
The Deadlifts really gave me issues today. I am trying to get myself back into conventional form but had dificulty today. The belt was really digging into my gut so I finally opened up my stance so that my shins were right at the end of the smooth. Felt much better but was beat-up from the previous sets with poor form.
Total workout time = 75 min (a lot of extra chit-chat made it longer).
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Post by dopar66 on Sept 11, 2006 8:27:16 GMT -5
Hammer, if the sumo is working so well for you, what makes you switch to conventional? I was just wondering because having seen you and many of the other huge deadlifters going sumo, I was in the process of incorporating the sumo stance....
That was some excellent squat sets!
God Bless. Doug
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Post by Deleted on Sept 11, 2006 10:28:49 GMT -5
Doug - the sumo stance has kept my DL in the low 600's for the past 6-7 years now. I went sumo because I gained weight and my belly was making it difficult to go conventional. I believe I have better explosion off the floor with conventional so I am now trying to get the form back. Some of the biggest pullers in the world lift conventional so I will give it a shot again.
Nick
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Post by rickhussey on Sept 11, 2006 12:12:50 GMT -5
I noticed that your DE Bench day is with 3 bd press. Do you do full range speed bench?
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Post by dopar66 on Sept 11, 2006 14:56:15 GMT -5
Thanks, Hammer. That's the kind of info that I can use!
God Bless. Doug
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