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Post by 3speed on Aug 22, 2006 20:13:27 GMT -5
Dopar talked me into this so blame him.....Here goes.
I am starting this log not to say "hey, look what I can do". I am doing this to hopefully get some feedback on any changes/tweaks I can do to improve. Feel free to chime in at any point.
Personal: 5' 10" 217 lbs 41 years old I always train 100% raw - no straps, wraps, or belt unless otherwise noted.
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Post by 3speed on Aug 22, 2006 20:20:10 GMT -5
Monday 8/21/06 Squat 135 x 10 135 x 5 225 x 7 315 x 4 385 x 2 445 x 1 Put on lever belt at this point - unlocked. 470 x 3 reps x 7 sets 470 x 4 <------just to make it an even 25 reps This is the last w/o in the second wave of a three wave cycle. Will be dropping the weight back some next week and starting the third wave. Standing weighted crunches 120 x 20 reps x 3 sets
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animal
Junior Member
Posts: 73
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Post by animal on Aug 23, 2006 8:42:33 GMT -5
Monday 8/21/06 Squat 135 x 10 135 x 5 225 x 7 315 x 4 385 x 2 445 x 1 Put on lever belt at this point - unlocked. 470 x 3 reps x 7 sets 470 x 4 <------just to make it an even 25 reps This is the last w/o in the second wave of a three wave cycle. Will be dropping the weight back some next week and starting the third wave. Standing weighted crunches 120 x 20 reps x 3 sets Nice squat workout, 3speed.....looking strong there!
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Post by dopar66 on Aug 23, 2006 15:13:32 GMT -5
Hey 3Speed! Alright! A log! I'll be happy to take the blame. :')
Animal, wait 'til he goes HEAVY! Dude's a beast! I've seen him compete, and let me tell you, 3Speed can LIFT!
Glad you have a log now!
God Bless. Doug
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Post by 3speed on Aug 23, 2006 16:13:15 GMT -5
Animal - Thank you for dropping by and the kind words.
Dopar - Don't make promises I can't keep. Thanks man. Trying to work out December. Are you going to be at Jacksonville or Wilmington?
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Post by 3speed on Aug 23, 2006 19:23:06 GMT -5
Thank you BB2K. I appreciate you stopping in. Maybe you could share some of your bench knowledge.
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Post by 3speed on Aug 23, 2006 19:30:01 GMT -5
Wednesday 8/23/06
Flat Bench. Currently trying to work on a little speed off my chest so all sets are done with 40 lbs of chains on the bar.
135 x 10 135 x 6 185 x 7 225 x 4 255 x 3 275 x 5 reps x 4 sets
Floor Press
135 x 6 225 x 6 x 2 sets 275 x 6
Good workout. It has been a while since I've done this kind of volume. Looking forward to adding some weight in a few weeks.
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animal
Junior Member
Posts: 73
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Post by animal on Aug 23, 2006 19:59:55 GMT -5
Nice bench workout 3speed!
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Post by dopar66 on Aug 24, 2006 13:11:30 GMT -5
Hey, 3Speed. No I won't be able to make either of those meets that I know of. It's a long story. "Nuff said. :')
Awesome bench work! 20 reps with 275? Dang! Then 6 more floor presses. That is way intense! Great lifting!
God Bless. Doug
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Post by 3speed on Aug 24, 2006 19:57:04 GMT -5
Thursday 8/24/06
Deadlift <---Done with 40 lbs of chains and standing on plates.
135 x 10 135 x 6 225 x 7 315 x 3 reps x 6 sets
Supported Chest Rows
45 x 8 90 x 8 135 x 8 x 2
Dopar, Sorry to hear that about the meets. I won't be making it to the World's this year. Maybe we will meet up again somewhere next year.
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Post by dopar66 on Aug 25, 2006 7:57:13 GMT -5
No doubt! Now that the worlds are before the end of the year I'll be able to go back to the "3 meets a year" plan, and one will be in NC. We'll meet up at one of those.
Man. Deadlifting with chains. What do you do for FUN?
:')
God Bless. Doug
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Post by 3speed on Aug 25, 2006 18:19:10 GMT -5
Q: Man. Deadlifting with chains. What do you do for FUN? God Bless. Doug A: Platform deads w/chains ;D
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Post by 3speed on Aug 28, 2006 19:51:44 GMT -5
Monday 8/28/06
Squat
135 x 10 135 x 6 225 x 7 315 x 4 365 x 2 405 x 9 reps x 4 sets <----Paused rep #36 just to show it who the boss is.
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Post by Beau Clark on Aug 28, 2006 20:45:48 GMT -5
Killer training buddy . nice deadlifts with chains and 405x9x4 sets now thats good
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Post by dopar66 on Aug 29, 2006 8:10:16 GMT -5
OUCH!
Mind boggling, 3SP! Way to SQUAT bro!
God Bless. Doug
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Post by 3speed on Aug 29, 2006 18:01:14 GMT -5
Sarge, Dopar, Thank you gentlemen for dropping by to visit and for the kind words. I have been fortunate enough this year to avoid serious injury and I am finally making some sllllooooooow progress as a result. Slow is good.
Stay strong, gentlemen. Train smart. Train hard.
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Post by dopar66 on Aug 30, 2006 11:42:05 GMT -5
No serious injuries this year, definitely something to be thankful for!
Always a pleasure, 3Speed.
God Bless. Doug
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Post by 3speed on Aug 30, 2006 20:05:13 GMT -5
Wednesday 8/30/06
Bench <--- All flat bench done with 40 lbs of chains.
135 x 10 135 x 6 185 x 7 225 x 5 265 x 2 285 x 5 reps x 3 sets 285 x 4 Last 2" of 5th rep wouldn't cooperate 310 x 1 ...No chains...flew up
Floor Presses
225 x 6 275 x 6 reps x 2 sets
I am not a bencher. I wrote off my bench about 2 years ago as a lift that had no future. I am making progress on my bench right now for the first time in over a year and it feels great. I might even try a new max next week.
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Post by dopar66 on Aug 31, 2006 7:29:26 GMT -5
Hey, 3Speed. I'm glad I read that last two sentences before I responded. My gut reaction was after "I am not a bencher. I wrote off my bench about 2 years ago as a lift that had no future." was to say "That workout doesn't LOOK like you're not a bencher!" I am really tickled to see you're moving up on the bench, and have that renewed enthusiasm. Can't wait to see you lift again!
God BLess. Doug
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Post by Beau Clark on Aug 31, 2006 18:58:51 GMT -5
Looking strong to me.
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Post by 3speed on Sept 1, 2006 5:54:31 GMT -5
Just a quick note:
Ernesto made landfall right on top of us last night. We came thru okay. No major damage, just a lot of rain. Several roads washed out and most of the others under water.
I have to go find my way to work now.
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Post by jimroberts on Sept 1, 2006 7:45:47 GMT -5
Just what we need..., an unwelcomed guest!
Good luck to you 3speed and everyone else in the path of this storm. We're just now feeling its affects here in Maryland. And if you know how folks in the DC area react to weather, we are in for quite an adventure!
Fortunately, it is coming on a Friday, after a Redskins game and lots of folks (hopefully) decided to stay home!
Jim (TheMuse)
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Post by dopar66 on Sept 1, 2006 9:14:55 GMT -5
Hey, 3Speed. Thanks for the post, I was going to PM and ask you but once again, you're a step ahead of me. :')
The central area (Rocky Mount to Little Washington) fared almost okay. There's some light flooding and blocked roads, a few folks with no power (I think one hospital had to go on generators) but otherwise okay. Jim, yall get your waders out of the closet, this is one wet storm! We didn't take a "direct" hit like 3Speed, even so we had 7 inches of rain.
Wee doggies! I don't have to wash the truck for another week! :')
God Bless. Doug
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Post by 3speed on Sept 1, 2006 19:16:38 GMT -5
I hope everyone in the path of Ernesto came thru okay. I did manage to get to work and back home today in spite of 15" of rain yesterday and last night. I could have been worse......anyone remember Floyd?
Thursday 8/31/06
Deadlift <---All reps performed standing on plates with 40 lbs of chains.
135 x 10 135 x 6 225 x 7 315 x 4 365 x 3 reps x 6 sets Man, it's tough getting these moving but they lock out pretty easily.
Shrugs 315 x 12 405 x 12 reps x 3 sets
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Post by 3speed on Sept 4, 2006 11:59:07 GMT -5
Monday 9/4/6
Squat
135 x 10 135 x 6 225 x 7 315 x 4 385 x 2 405 x 1 425 x 7 reps x 4 sets........paused the last rep for 2 seconds.
My gym is closed today. I had to borrow a gym ( THANKS Rob & Chris). I had to workout in the AM. Man, it's tough to do a squat workout without a full day of eating under my belt. ;D
Hope everyone has a safe Labor Day.
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