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Post by dopar66 on Sept 27, 2006 11:42:08 GMT -5
Bookmarked! Thanks a ton!
God Bless.
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Post by Deleted on Sept 29, 2006 0:05:41 GMT -5
9/28/06 Double Session
My family and I are going camping this weekend so I had to double-up on the workouts today. I also played b-ball tonight for about 90 min.
DE Squat/DL
1. DE Box Squat @ 53% 1RM + Avg Band (45 sec rest): 135x2 225x2 320x2, 10 sets...had to use wrist wraps for all sets. The bands are starting to really bother my wrists.
2. DE Deadlifts off 3" platform (45 sec rest): 135x1 225x1 315x1 405x1, 9 sets
DE Bench
1. DE Floor Press @ 70% 1RM - Med & Wide Grip (45 sec rest): 135x3 225x3 275x3, 8 sets
2. Closegrip - used wrist wraps: 225x3 275x1 315x10...rest/pause @ 8 & 9
Total workout time = 2 hrs.
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Post by dopar66 on Sept 29, 2006 7:29:09 GMT -5
WOw! That kind of session will bring you to a sweat!
Have a great time this weekend.
God Bless.
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Post by Deleted on Oct 8, 2006 23:55:17 GMT -5
10/8/06 ME Deadlift
Back at it after an unplanned week off. Got a little sick after last weekend's camping trip and then I was just angry with my squat form so I practiced with 135 whenever I walked by my rack throughout the week. I guess a week off can't hurt.
BW = 258......first time I've been under 260 in 5 months.....watch out 242!!!
1. ME SLDL from floor: 135x3 225x3 315x3 405x3 455x3 495x2 (belt) 545xM, xM.....just too heavy......decided to try it full-range conventional: 545xM, reset and loosened belt: 545x1...got it. 545x1 545x2
2. Pause Squats (still focusing on form not weight): 135x5 225x5 315x5 405x5,5,5...pleased with form on these.
3. Half Squats - stop on pin at half way point (focus on walkout and heavy weight on back): 495x1 (belt) 545x1 (belt) 605x1 (belt) 655x1 (belt)
Total workout time = 110 min
Body felt beat-up after this one...I deserved it....
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Post by chancey on Oct 10, 2006 7:58:16 GMT -5
Wow - that workout leaves me speechless.
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Post by dopar66 on Oct 11, 2006 11:59:09 GMT -5
Dang, Hammer, I feel beat up just READING that! Man what an incredible thing to go after that 545 over and over til you got it! AWESOME!!!
Congrats on the bodyweight! At this point in time I am very glad I am NOT a 242!
God Bless.
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Post by Deleted on Oct 12, 2006 12:30:17 GMT -5
10/11/06 DE Squat/Deadlift
1. DE Box Squat w/50% 1RM + Strong Band (60 sec rest): 135x2 225x2 275x2 300x2, 8 sets...form is getting much better here. Stayed tight to the box for most sets. Just a matter of repeating and remembering to do so.
2. DE Deadlift w/50% 1RM + Avg Band (60 sec rest): 135x1 225x1 300x1, 8 sets..form is getter better her as well.
Total workout time = 75 min
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Post by Deleted on Oct 13, 2006 23:01:11 GMT -5
10/13/06 DE Bench
Good training session tonight. Felt a real pump during and after workout.
1. DE 4-Brd Press - 55% 1RM + Dbl Mini Bands - Close & Med Grip - All Pauses (60 sec rest): 135x3 225x3 275x3, 8 sets
2. Bench Press - full range - comp grip: 225x5 275x24...rest/pause after 19 & 22
3. Military Press: Muscle pain in left shoulder on these. Just doing light weight for reps and blood flow.
4. Face Pulls - straight bar: 60x8 90x8,8,8
5. BB Curls: 95x30...rest/pause after 18 & 24
Total workout time = 75 min.
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Post by chancey on Oct 14, 2006 7:29:51 GMT -5
275 x 24 Bench & 95 x 30 BB Curls - Are you kidding me!? Talk about pumped up. OOOO Doggy!
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Post by Deleted on Oct 17, 2006 23:24:29 GMT -5
10/17/06 ME Bench
This was supposed to be a max effort with Incline tonight but my left shoulder had other plans. I need to pay more attention to the whole shoulder girdle and get the rear delts up to par.
BW = 259
1. Incline Press: 135x3 185x3 225x3...left shoulder just wasn't feeling good so I had to stop here. 135x10 - all pauses for blood flow.
2. 4-Brd Close Grip Press (All Pauses): 135x10 225x8 315x8 365x8 385x5 385x3
3. V-Handle Pulldowns: 60x8 110x8 170x23...rest/pause after 15 & 20
4. Seated Cable Rows (Straight Bar): 110x8 150x30...rest/pause after 20
5. Rear Delts w/Mini Band: 3 sets of 15
6. One Arm Band Rows w/Avg Band: 2 sets of 15
Total workout time = 80 min.
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Post by chancey on Oct 18, 2006 7:59:27 GMT -5
Was searching for some vids of someone with good form doing squats and I stumbled upon yours. Those are killer. I feel a little bit better about my form after watching some of the others. ;D New motivation tool - watching your vids before I squat.
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Post by dopar66 on Oct 18, 2006 8:14:37 GMT -5
Hammer, you never cease to amaze me! 4-bd pause close grips with what I consider a good squat weight! I hope you make the 242s! You talk about raising the bar for that weight class! Keep up the killer work, my friend!
God Bless.
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Post by Deleted on Oct 22, 2006 12:26:16 GMT -5
Chancey - I'm glad you found something helpful. I have been working on my form quite a bit since the videos you saw of me squatting. I let myself get caught up in getting stronger while my technique was slipping.
Doug - as always, thank you for your kind words.
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Post by Deleted on Oct 22, 2006 12:26:32 GMT -5
10/20/06 Training in London, England
I had a zero notice meeting last week in London and got a chance to train at a local gym while I was there. I forgot to pack my strength so I just worked on form and worked up a sweat. All the weights were in kilos so I had to really think about what I was putting on the bar.
1. Squat (60 sec rest): 132x3 220x3 308x3 396x2, 6 sets
2. Bench - All Pauses (60 sec rest): 132x3 220x3 308x3,3,3
3. Deadlift (60 sec rest): 132x1 220x1 308x1 396x1,1,1,1,1,5
All sets were very light but I am still sore from it today (Sunday). I'm sure the long plane ride may have contributed to the soreness as well.
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Post by dopar66 on Oct 23, 2006 9:29:24 GMT -5
"I'm sure the long plane ride may have contributed to the soreness as well. "
No doubt. That inactivity after a workout is a true bummer.
Still a good workout for zero notice! Glad to see you were able to get it in.
God BLess.
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