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Post by Deleted on Sept 5, 2006 7:45:49 GMT -5
Doug - nice squatting. Good to hear you have a fellow powerlifter to work with. What does your overall training plan look like? I see you doing a lot of singles and I was curious how this will progress towards the meet.
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Post by benchintraining on Sept 5, 2006 10:25:24 GMT -5
Dang, thats some nice squatting there brother. You are an inspiration!
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Post by dopar66 on Sept 5, 2006 11:39:30 GMT -5
Hammer, I'm using the singles for about four weeks, then go to triples after the deload week. It's a slight mod to my previous routine, and I'm going to approach the next meet without a true "cycle". The last two times I've tried to cycle I haven't gotten the results I was after. Probably around the last of October, first of November, I'll do some more singles.
BIT, thanks! I was going to comment on your box squats (spongebob squats?) on your thread but forgot. They aren't too shabby either!
God Bless. Doug
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Post by dopar66 on Sept 6, 2006 7:30:25 GMT -5
Bench Day
BWT: 178
135x10 plus 5 bottoms for the heck of it 185x5 225x2 275x1 315x2 300x1 275x2 255x2 long pauses
illegal wides 225x5
30 minutes
God Bless. Doug
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Post by 3speed on Sept 6, 2006 10:51:02 GMT -5
Strong benching, Doug. Man, I tell you. I really gotta respect moving that kind of weight on a tight schedule. It takes me 20 minutes to warm up my shoulders enough to bench.
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Post by dopar66 on Sept 6, 2006 11:35:17 GMT -5
Warmups! Poop. I knew I forgot something! I had been doing 3 sets of warmups on each shoulder and I guess this morning I got too focused on the clock. Thankfully nothing happened!
Man, I gotta NOT forget that again! Thanks for the reminder.
God Bless. Doug
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animal
Junior Member
Posts: 73
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Post by animal on Sept 6, 2006 13:05:23 GMT -5
Strong benching, Doug. Man, I tell you. I really gotta respect moving that kind of weight on a tight schedule. It takes me 20 minutes to warm up my shoulders enough to bench. I'm the same way....I gotta get my shoulders warmed up before I do any benching. Anyway...nice workout Doug!
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Post by dominic on Sept 6, 2006 19:51:17 GMT -5
DOug,
I did not notice your last squat workout until now. I am very impressed and you are truly blessed. 35 Minutes!!!!!!!!!!
God Bless DOm
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Post by dopar66 on Sept 7, 2006 8:29:35 GMT -5
Thanks Dom! I feel blessed every time.
Thanks, Animal. Today I felt my right shoulder just a tad. Not enough to be concerned about, just a little more "tightness" than usual.
God BLess. Doug
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Post by jimroberts on Sept 7, 2006 10:01:16 GMT -5
Icy-Hot ;D
Like to talk bench with you when you have a chance.
Jim (TheMuse)
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Post by sauble on Sept 8, 2006 3:12:42 GMT -5
Good to see you are gearing up for the world belt. Good job on the 315x2. Did you ever try bands? Been doing wonders for me and my team plus rotating exercises. Keep pushing up those big weights, and giving the lord his glory.
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Post by dopar66 on Sept 8, 2006 7:10:26 GMT -5
Thanks, Sauble. I appreciate that! I train practically alone, I get a spotter every once in a while, that's about it. The other powerlifter gets to the gym when I'm about finishing up, so we basically get to talk strategy but not actually train together. That being said, bands would be difficult. I'm really liking the idea of chains, though. I "think" I can figure out a way to adjust/add chain to change the resistance, similar to switching bands, I'll let yall know.
Today: Deadlifts! Wee doggy!
BWT 180 (before the popular mechanics download)
Off blocks: 135x10 225x5 315x2 Off the floor 405x1 455 4, 3
35 minutes
It was a good workout. I had plenty of energy, just not the strength I would have liked. My plan was to do a straight set of 5 with the 455. Knowing coming in that this was an optimistic goal, I was NOT disappointed with the 4 and 3. Next workout I'll switch gears and go back to my "normal" workout routine, so I have a good baseline of where to begin.
Yall have a blessed weekend! Doug
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vic
Junior Member
Posts: 62
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Post by vic on Sept 9, 2006 14:39:23 GMT -5
Hey, Good Job on that workout.I just want to say that you should give bands a chance ....kinda did wonders for me too.And I dont even have the real stuff,i had to improvise with some elastic rope:) wich i set up three times on each side of the bar and tie it with some rope:) stone age stuff but it feels realy great. Good Luck ...Keep pushing Hard !
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Post by dopar66 on Sept 11, 2006 8:10:26 GMT -5
Hey, Vic. That stone age training is taking you forward with your lifts, so it works! Way to overcome! And thanks!
Today's workout: Bench.
All I can say is "I LOVE de-load week!"
I had time for: bench, decline, dumbell press, dumbell tris, skull crushers, and situps.
And I don't hurt!
:')
God Bless. Doug
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vic
Junior Member
Posts: 62
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Post by vic on Sept 11, 2006 15:33:32 GMT -5
Thanck You DOUG !
I Just want to say : IT FEELS GREAT TO LIFT RAW !!!
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Post by dopar66 on Sept 12, 2006 9:08:23 GMT -5
Yeah, VIC! I'm with you on that one!
Today: LIGHT Squat day! Man, we need to have a comp on "light" day lifts, that would rule!
I had time for: BTC pause squats, (that's a cleaned-up version of ATG....) calf raises, leg press, and good mornings. And I can still walk! Wee doggies!
God Bless. Doug
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Post by dopar66 on Sept 13, 2006 8:19:23 GMT -5
FAILED EXPERIMENT #2
Today I thought I'd try some form of lockouts/floor presses/board presses/thingys. Our gym has a squat rack that is shaped like I-i You know, the old football squat racks that have the safety rack where you do the squatting. No pins or anything, just the rack for the bar and the safety rack. So I put a utility bench under it. Too high, nothing but a dead bottom bench. So I used some of those aerobics/yoga step things with various "blocks" under them to vary the height. Still no good. They were all shaky and soft, like they were going to break if I loaded up. Alas.... I wasted a lot of time experimenting but I did learn something. I need to go to a gym, not a fitness center....
What I had time for: Failed experiment #2, wide chest presses, a few shrugs, and some grip work.
God Bless. Doug
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Post by 3speed on Sept 13, 2006 9:51:16 GMT -5
At leat you tried. You could have spent the next several weeks just wondering. Does the school have a weight room?
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Post by jimroberts on Sept 13, 2006 10:27:24 GMT -5
Doug, Great try and attempts at engneering. But, please be careful. Perhaps we could meet in the middle? 2 1/2 hours one way shouldn't be too bad. I could load up the wagon ;D I know, we could meet at Shifflet's. Boy would he be surprised!!! Jim (TheMuse)
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Post by dopar66 on Sept 13, 2006 11:37:27 GMT -5
Jim, I'm all in favor of meeting at Shifflet's! Stanardsville and Charlottesville are two of the most beautiful places I've been to in my life, and it's that time of year! However, my wife being a full time student plus full time employed, and my 6-year old, make it kinda hard to plan such trips.... And don't worry about careful, I've abandoned the setup I used today.
3Speed, no we don't have a gym/weight room here. But you just got my wheels to turning... I'll let you know if anything comes of it. :')
God Bless. Doug
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Post by sauble on Sept 15, 2006 2:57:29 GMT -5
Doug try the chains like you said ironwoodyfitness has some decent deals. chains also work great on the sqaut you can feel the heavy weight and deload at the same time. Try the mini bands doubled on dumbells 30 pounds off the bottom 80 at the top. speed is the key. Where do you miss at?
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Post by dopar66 on Sept 15, 2006 8:34:24 GMT -5
Hey, Sauble. Thanks for the info. (Killer board work yesterday, by the way.) On the bench, I miss about 2" off my chest. I've gone back to adding heavy dumbell presses and super wide benches. I do feel the chains/explosiveness will help there. On squats I miss about 1/4 way, but it's because I don't really have a partner to help me find true parallel, except Allen is there about every 3rd time I squat heavy. I end up going too deep. Either way, I feel like the chains and explosion will take me through the dead spot even if I do go too deep. I don't have the access to bands that I do chains, since chains are a really easy set up.
Today: light deadlift workout (off week)
GMs to parallel, standing 135x10 225 2x5
SLDL to the shoestrings 225x5 315 2x5
Romanians 365 2x5
40 minutes
It was a good day in the gym. Very blessed today. I didn't go as heavy as I normally would, since the overall theme for the week is "de-load." It felt good to be at about 80-90% of my regular workout weights, working through the reps but not straining, grunting, yelling, turning purple, etc.
Yall have a great weekend.
God Bless. Doug
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Post by 3speed on Sept 16, 2006 19:12:30 GMT -5
Turning purple is fun. That's some strong SLDL's for a "de-load" week.
IMHO, I think you are dead on track with your exercises if your sticking point is that close to your chest. It takes strong pecs and a whole lotta 'want to' to get past the first 3-4 inches.
Good work.
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Post by dopar66 on Sept 18, 2006 8:22:43 GMT -5
Today: SQUAT DAY!!! WOO HOO!!! BWT: 180 Squats: 135x10 225x5 315x3 belt on 365x3 405x3 425x3 405x3 365x3 Calf raises: 200 2x20 280 7x20 First time in who knows when I got all my working sets in AND made it to work on time. :') Time: 42 minutes God Bless. Doug (Allen and I will have a 40# set of chains by the weekend! Woo Hoo!)
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Post by dominic on Sept 18, 2006 14:41:31 GMT -5
Doug,
Once again, looks like you had a great sqaut day.
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