|
|
Post by Deleted on Sept 12, 2006 8:10:37 GMT -5
|
|
|
|
Post by Deleted on Sept 12, 2006 15:23:21 GMT -5
9/12/06 ME Bench
Good training day today. Hot in the garage but good anyway.
1. Rack Press - Top 1/2 with Med Grip - Rest on Pins each Rep:
135x5
225x5
315x5
365x5
405x5
2. Pressdowns:
60x8
110x8,8,8,7,7
3. BB Rows:
135x8
185x8
225x8,8,8
4. Rope Pressdowns:
60x8,8,8,12
5. Rear Raise:
15x20,20,20
Total workout time = 75 min.
|
|
|
|
Post by dopar66 on Sept 13, 2006 8:27:14 GMT -5
Do you RECKON you had the triceps pumped? That's a heckuva workout Hammer! Now that I've gotten to see you lift, I can hardly wait for Vermont!
God Bless.
Doug
|
|
|
|
Post by Deleted on Sept 13, 2006 10:43:09 GMT -5
Thanks Doug - they are still pumped today and very sore.
Vermont will be a good meet.
|
|
|
|
Post by chancey on Sept 13, 2006 11:06:22 GMT -5
I am guessing your the Hammer from FL that lifted in the 275s. I will be competing for the first time in my life in VT even though my squat and DL will only have seen 4 months of training. I plan on lifting in the 275s and I really enjoy checking your logs. For one it gives me something to aspire to. Secondly, I see you are using West Side and I am trying to incorporate some of their philospies into my own workouts. You are one strong dude and I look forward to you blowing up in VT.
|
|
|
|
Post by Deleted on Sept 13, 2006 19:24:31 GMT -5
Chancey - You pegged me. I am Nick Hammer from FL. I am trying to get to 242 for the VT meet. Just felt too fat at 275. This is my first time dieting down (wish me luck).
Thanks for your kind words. Good luck at your first meet. Mine was about 10 years ago. You picked a great organization to start competiting in.
I have really enjoyed the WS training. I've been doing it for about 20 weeks now and have seen very impressive gains. Let me know if I can help in your training.
Hammer
|
|
|
|
Post by chancey on Sept 14, 2006 8:02:53 GMT -5
Thanks Hammer. Looking forward to see you bench 500 at 242!
|
|
|
|
Post by Deleted on Sept 16, 2006 23:11:34 GMT -5
9/16/05 DE Bench
Good training and ended with a good pump.
1. DE Floor Press - SPEED - 60% 1RM, Vary Grip (45 sec rest):
135x3
230x3, 10 sets
2. Incline Press:
185x5
245x5, 5 sets
3. Cable Upright Rows (slow and controlled):
60x8, 5 sets
4. BB Curls:
95x8
105x8
115x8
125x6
135x5...a little too much rocking here.
Total workout time = 75 min.
|
|
|
|
Post by Deleted on Sept 18, 2006 16:50:20 GMT -5
9/18/06 ME Deadlift
Good training.
BW = 260 (down 5-lbs from last week. I've lost 14-lbs in 5 weeks)
1. SLDL on plates (touch and go - no bounce):
135x3
225x3
315x3
405x3
455x3
495x3
2. Pause Squats:
135x5
225x3
315x1
405x1
455x1
495x5,5,5 (belt on all sets, wrist wraps on last set)
Total workout time = 80 min.
|
|
|
|
Post by 3speed on Sept 18, 2006 19:09:31 GMT -5
Good work on those pauses. Looks like you're holding your strength whilr you lose the weigth. Just do me a favor and stay away from the 220's.
|
|
|
|
Post by Deleted on Sept 18, 2006 19:12:43 GMT -5
Strength has definatly stayed with me so far. I don't think I will see 220 again until age 70 or so. You should take a crack at 242 some day.
Hammer
|
|
|
|
Post by 3speed on Sept 18, 2006 19:18:12 GMT -5
 Seriously, if I could, I would. It has taken me years of concerted effort to hit 220. I have to eat between 4500 and 5000 calories a day just to maintain my current weight. I was cursed with a very high metabolism. My Dr. even did blood work to check for certain hormone levels after he had my BMR tested and found it to be 2914. I can lose weight rapidly but I have as hard a time trying to gain as most people do trying to lose.
|
|
|
|
Post by dopar66 on Sept 19, 2006 8:20:39 GMT -5
Wow, Hammer, that is one incredibly intense lower body day! ME deadlifting PLUS 495 3x5 pause squats! Man, Vermont is going to be a blast! And with you lifting at 242, GREAT DAY IN THE MORNING! What a daggone competitive class THAT will be!
God Bless.
Doug
|
|
|
|
Post by Deleted on Sept 19, 2006 15:25:45 GMT -5
9/19/06 ME Bench
Very sore from yesterday's SLDL and Squats.
1. ME 3-Brd Press - Med Grip:
135x5
225x5
315x5
365x5
405x5
425x5
2. Power Pressdowns (leaning over bar with cable against neck):
60x8
120x8,8
160,8
Total workout time = 40 min
|
|
|
|
Post by dopar66 on Sept 19, 2006 15:57:24 GMT -5
425x5. Dang. I feel good doing that on the deadlift!
I am certainly glad I am NOT a 242! YOU THA MAN!
God Bless.
Doug
|
|
|
|
Post by Deleted on Sept 22, 2006 13:03:06 GMT -5
9/22/06 DE Squat/DL
Still a little sore and tight from SLDL & Pause Squats on Monday. Played B-Ball last night to try and loosen up.
1. DE Box Squat - 50% 1RM + Avg Band (45 sec rest):
135x2
225x2
300x2, 10 sets (put wrist wraps on sets 7-10)
2. DE Deadlift - 65% 1RM (45 sec rest):
135x1
225x1
315x1
315x1
405x1, 10 sets
3. Super Set:
a. Torso Twist: 25x30, 45x30,30
b. Hyper Ext: 45x12,12,12
Total workout time = 85 min
|
|
|
|
Post by Deleted on Sept 25, 2006 18:16:21 GMT -5
9/25/06 ME GM
Good day in the gym.
BW = 262 ( got to put more effort into losing. Only have 11 weeks to loose 20-lbs)
1. ME Concentric Good Morning - Med Stance (start at bottm with each rep):
135x3
225x3
315x3,3
365x3 (belt)
405x3 (belt)
2. Hang Cleans:
135x8
185x5,5,5
3. Super Set:
a. Cable Pull-throughs: 60x15, 80x15
b. Seated Cable Ab Crunches: 60x6, 30x15
Total workout time = 54 min.
|
|
|
|
Post by Deleted on Sept 25, 2006 23:16:09 GMT -5
9/25/06 GPP - Extra Work - Lower
1. Lying leg curls with mini band: 3 min
2. Leg ext with light band: 3 min
3. Abductors with mini band: 3 min
4. Adductors with mini band: 3 min
5. Good mornings with light band: 3 min
Total workout time = 25 min.
|
|
|
|
Post by chancey on Sept 26, 2006 8:10:06 GMT -5
Hammer pleeeeease lose the weight.
|
|
|
|
Post by Deleted on Sept 26, 2006 13:58:26 GMT -5
Hammer pleeeeease lose the weight. I hear ya Chancey......  |
|
|
|
Post by Deleted on Sept 26, 2006 13:59:41 GMT -5
9/26/06 ME Bench
I've been doing some reading on the DC training since a good number lifters I know are working with it and getting good results. I'm not going to change my routine right now but I will employ some of the DC principles at least with my accessory movements as well as the stretching.
1. ME Closegrip:
135x5
225x3
315x3
365x4...not enough mustard for the 5th rep.
2. Power Pressdowns (leaning over bar):
60x8
120x25...rest/pause on 15 & 20
3. Tricep stretch: 60 sec
4. BB Rows:
135x5
225x18...rest/pause on 10 & 15 (used belt & straps)
5. Lat stretch: 60 sec
6. Rotator Raises with mini bands:
Rear x 12
Front x 12
Side x 12
Total workout time = 70 min.
|
|
|
|
Post by dopar66 on Sept 26, 2006 14:15:01 GMT -5
Hammer, with rows like that, I'll be able to get cardio running laps around your back! 18 reps? Remarkable!
Hate to sound so ill-informed, but could you throw in the missing letters from DC? I have no clue what that one stands for.....
Thanks, and God Bless.
Doug
|
|
|
|
Post by Deleted on Sept 26, 2006 19:19:19 GMT -5
Hammer, with rows like that, I'll be able to get cardio running laps around your back! 18 reps? Remarkable! Hate to sound so ill-informed, but could you throw in the missing letters from DC? I have no clue what that one stands for..... Thanks, and God Bless. Doug No problem Doug - DC stands for Dog Crap training. It is a great routine for adding size and strength. Curbed towards body-building but a lot of the principals can bennifit a powerlifter. I can provide a link to the routine if you are interested. A lot of reading but very well thought out and complete. |
|
|
|
Post by dopar66 on Sept 27, 2006 9:39:56 GMT -5
That would be awesome! Thanks in advance.
God Bless.
|
|
|
|
Post by Deleted on Sept 27, 2006 10:36:27 GMT -5
|
|
