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Post by dopar66 on Sept 5, 2006 11:53:57 GMT -5
Let me get this straight....you did 425 for 4 sets of 7, and your last was a pause?
GOOD GRIEF!
Dang, 3Speed! You need a ride to Vermont? With you squatting like that you need to go ahead and make reservations! That is awesome.
Hope you made out okay with all that residual flooding yall have had. Today's forecast isn't too good either.
God Bless.
Doug
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Post by 3speed on Sept 5, 2006 12:20:20 GMT -5
Thanks, Doug. Where you pickin me up??
I live on the edge of the swamp. I am the first high ground. About 2/3 of my back yard is under water but we are still dry. Price you pay for living in paradise.
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Post by dopar66 on Sept 5, 2006 13:43:20 GMT -5
I hear ya. We live on a road called "Old River." After Floyd, it was "middle of the river." We tried selling it off as waterfront but no one was biting at the time....wonder why?.....
All seriousness, I'm glad yall are still dry.
God Bless.
Doug
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Post by 3speed on Sept 6, 2006 19:04:42 GMT -5
Wednesday 9/6/6 I have been back at this game for about 3 1/2 years and I did something that I haven't done outside of my 2 meets during this time. I suggested it last week and I followed thru this week. I went for a bench max in the gym. It went something like this: Bench135 x 10 135 x 6 185 x 7 225 x 5 275 x 2 315 x 1 335 x 1 <--- A 15 lb PR...YES!  350 x 1 <--- A 25 lb PR...YESSS!  360 x 1 <--- A 35 lb PR...YEESSSSS!!! I was jumping all over the place at this point. ;D ;D ;D 325 x 3 Seated Dips with weight in my lap100 lbs x 12 reps 135 x 15 215 x 15 I can't fully describe how good I felt when I left the gym. My wife even asked what was up when I got home. |
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animal
Junior Member
Posts: 73
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Post by animal on Sept 6, 2006 19:44:30 GMT -5
Wednesday 9/6/6 I have been back at this game for about 3 1/2 years and I did something that I haven't done outside of my 2 meets during this time. I suggested it last week and I followed thru this week. I went for a bench max in the gym. It went something like this: Bench135 x 10 135 x 6 185 x 7 225 x 5 275 x 2 315 x 1 335 x 1 <--- A 15 lb PR...YES! 350 x 1 <--- A 25 lb PR...YESSS! 360 x 1 <--- A 35 lb PR...YEESSSSS!!! I was jumping all over the place at this point. ;D ;D ;D 325 x 3 Seated Dips with weight in my lap 100 lbs x 12 reps 135 x 15 215 x 15 Congratulations, 3speed on that HUGE PR...that's awesome! Taking a weight is fine every 8-12 weeks or so but just as long as you don't have meet any time soon. Everybody is different but you can only peak so my times during the year. I'm normally good for about 3 a year. So if you have no plans on competing any time soon take a weight again in about 8-12 weeks and shoot for another PR....400 lbs. is right around the corner. ;D |
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Post by 3speed on Sept 6, 2006 20:07:14 GMT -5
Thank you, Dale.
I really appreciate the advice. That's why I post. I used to lift seriously several years ago but life got in the way. I have been doing this for a long time if you take into account all my training before and the one thing that I have learned is how much I have yet to learn.
Good luck with your meet.
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Post by dopar66 on Sept 7, 2006 8:28:15 GMT -5
WAY TO GO 3SPEED!!!!!!!!
Awesome job! 3 PRs in one day! That is incredible! All I can say is you ROCK!!!!!
God Bless.
Doug
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Post by 3speed on Sept 7, 2006 19:05:39 GMT -5
Thanks Dopar. I owe it all to you. I outweigh you by 50 lbs and its all I can do to stay just ahead of you.
Thursday 9/8/6
Deadlift
135 x 10
135 x 6
225 x 5
315 x 4
385 x 2
425 x 1
Put on my belt-unlocked-at this point.
455 for 8 singles.
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Post by dopar66 on Sept 8, 2006 7:16:54 GMT -5
Just ahead of me? You deadlift my circa max for 9 reps with chains!!! You take 5 pounds off my squat PR and deadlift 8 (that's a capitol 8) singles!!! You ROCK 3Speed!
Awesome workout, my friend!
Have a great weekend.
God Bless.
Doug
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Post by 3speed on Sept 11, 2006 19:33:19 GMT -5
Monday 9/11/06
It doesn't seem like 5 years.
Squat
135 x 10
135 x 6
225 x 7
315 x 4
385 x 2
425 x 1
Put on my belt - unlocked - at this point.
455 x 5reps x 5sets <---Paused the last rep.
I think this will be the end of the volume work for a little while. My hips and knees are starting to complain. I think I will cut back on the volume and ramp up the intensity starting next week.
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Post by dopar66 on Sept 12, 2006 9:10:49 GMT -5
Dang what a 5x5! Awesome work, 3Speed!
I'm with you on volume/intensity. Wait til next week when I start showing yall just how modified my modified 5x5 is!
:')
God Bless.
Doug
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Post by 3speed on Sept 12, 2006 9:13:59 GMT -5
Thank you Doug. Can't wait to see your version. Maybe I can learn something.
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Post by dopar66 on Sept 12, 2006 12:14:12 GMT -5
You already know my secret. Listen to your body, go hard and heavy, and try to get in 5 sets of anywhere from 3 to 5 reps, even if you have to drop back.
I seldom get to the 5th set due to time. A modification for which I know no cure.....
However, thanks to you and one or two other incredibly helpful guys, maybe the chains will start getting a little workout too. :')
God Bless.
Doug
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Post by 3speed on Sept 14, 2006 6:32:57 GMT -5
Wednesday 9/13/06
Bench
All sets done with 20 lbs of chain.
135 x 10
135 x 6
185 x 7
225 x 5
255 x 1
275 x 6 reps x 3 sets
Dumbell Incline Bench
80 lbs for 3 sets of 10.
Quick workout because I was short on time. Gonna drop volume in favor of intensity on this exercise as well.
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Post by dopar66 on Sept 14, 2006 7:28:54 GMT -5
Sweeeeet! I'd be happy with 275 x 3x3 with no chains! Nice benching, 3Speed!
God Bless.
Doug
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Post by 3speed on Sept 14, 2006 11:34:48 GMT -5
Awww shucks. Thanks Doug.
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animal
Junior Member
Posts: 73
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Post by animal on Sept 14, 2006 12:25:49 GMT -5
Nice work bro!
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Post by 3speed on Sept 14, 2006 15:05:15 GMT -5
Thank you Dale.
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Post by 3speed on Sept 14, 2006 22:05:58 GMT -5
Thursday 9/14/06
Deadlift
135 x 10
135 x 6
225 x 7
315 x 4
385 x 2
425 x 1
465 for 6 singles
Ran out of time. Had to pick up my 7 y/o from football practice. No telling what he might get into if I was late.
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Post by sauble on Sept 15, 2006 3:12:09 GMT -5
465 for 6 pretty good.
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Post by dopar66 on Sept 15, 2006 8:26:56 GMT -5
Dern right that's pretty good! Nice pulling 3Speed! I'd hate to see what you did if you had time!
Have a great weekend.
God Bless.
Doug
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Post by 3speed on Sept 16, 2006 18:40:37 GMT -5
Saturday 9/16/06
Bench
135 x 10
135 x 10
185 x 12 reps x 3 sets
Dips
60 lbs x 12 reps x 3 sets
Seated dips
95 x 12
200 x 12
250 x 12
300 x 12
Triceps are fried. Time to go watch an ankle biter football game.
Update: My son's team is now 2-0. They won 20-6.
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Post by dopar66 on Sept 18, 2006 8:23:36 GMT -5
Alright! Way to go football playing ankle biter!
(Too many reps will do that to the triceps.)
:')
God Bless.
Doug
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Post by 3speed on Sept 18, 2006 19:05:17 GMT -5
Monday 9/18/06
Squat
135 x 10
135 x 6
225 x 7
315 x 4
405 x 2
475 x 1
Put on belt
525 x 1
545 x 1
545 came up strong and smooth. Wanted to do more but had to go pick up my ankle biter from practice.
Doug, you made my son's day with your reply....Thanks.
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Post by dopar66 on Sept 19, 2006 8:21:59 GMT -5
I am certainly glad I could give your son something to grin about. That's both humbling and an honor.
Excellent squatting! Looks like you are training for a mega-PR some time in the near future!
God Bless.
Doug
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