|
Post by 3speed on Nov 6, 2006 15:51:06 GMT -5
Monday 11/6/6
Bench
135 x 12 135 x 6 185 x 7 225 x 5 275 x 2 315 x 1 325 x 2 325 x 2 325 x 2 225 x 15 No spotter...had to play it safe.
Deadlift
135 x 7 225 x 7 315 x 4 405 x 2 455 x 1 505 x 1 505 x 1 505 x 1 405 x 8 Felt good to pull again. My foot is complaining but the rest of me is happy.
|
|
|
Post by dopar66 on Nov 6, 2006 16:17:11 GMT -5
Wow! NICE comeback deadlifting! 3 reps with 505, then the 405x8, that is good stuff!
Nice bench work too, 3Speed. Pushing 325 for reps with no safety net is pretty cajonesy! Of course, knowing you can max out about 60 pounds more than that is kind of a safety net I guess....
:')
God Bless.
|
|
|
Post by chancey on Nov 7, 2006 8:58:37 GMT -5
Killer work. Just like riding a bike - huh? You give me hope that I may still be able to salvage my Bench. 405 x 8 to finish - NICE.
|
|
|
Post by 3speed on Nov 8, 2006 14:01:21 GMT -5
Thanks guys. Doug, you must be fun in class.....coming up with all those new words and such.
|
|
|
Post by 3speed on Nov 12, 2006 18:05:56 GMT -5
Sunday 11/12/06
Bench
135 x 12 135 x 6 185 x 7 225 x 5 275 x 3 315 x 1 335 x 2 <--Felt like I could have done 7 or 8. Last time I felt that way and went crazy, I missed 4 months from the gym so I stuck with the plan this time. 325 x 4 225 x 20
Squat
135 x 10 135 x 5 225 x 7 315 x 4 405 x 3 455 x 1 495 x 1 495 x 1 495 x 1
1 Arm bench Press (Other arm resting on stomach)
65 x 6 Each arm 80 x 6 Each arm 100 x 6 Each arm
Overall a good workout. I am almost satisfied with my squat due to the long layoff. My bench is surprising me. It's about time I see some reward for all the months I plugged away week after week with no progress. The real bummer right now is that my new schedule has cost me the best workout partner I ever had. I am having to go it alone right now due to my erratic schedule. However, it all works together for good..........
|
|
|
Post by dopar66 on Nov 13, 2006 10:14:55 GMT -5
Yes sir! All things work together for good!
Those are some MIGHTY FINE workouts, 3Speed! Dang, if you keep it up, I'm going to recommend you break the OTHER foot! Wow what a squat!
Man, if only there was a gym at the halfway point between my house and yours.....
God Bless.
|
|
|
Post by chancey on Nov 13, 2006 12:11:02 GMT -5
One arm presses with 100? How do you keep yourself from rolling off the bench. Man you are looking strong. It looks like you could of still made some noise at VT. Looking forward to your next meet.
|
|
|
Post by 3speed on Nov 13, 2006 18:09:23 GMT -5
Chancey, I just make sure my feet are spread good and wide. I also make sure to keep the weight out wide in my normal bench groove instead of in close like a dumbell bench. I definitely feel it in my abs as well.
Doug, I would love to work out with a partner as strong as you are but I don't do any aerobic activity. Brother, if you had more time to workout, I would drive to your place to hit it once a week. I did 565 for a single the week before I broke my foot.....hoping to make it back to that level by the time the state meet rolls around.
|
|
|
Post by dopar66 on Nov 13, 2006 20:23:24 GMT -5
I did 565 for a single the week before I broke my foot.....hoping to make it back to that level by the time the state meet rolls around. NO CHANCE!!! There is NO CHANCE something like a broken foot will keep you from hitting that 565 squat by the state meet! God BLess.
|
|
|
Post by toolpod on Nov 13, 2006 22:10:31 GMT -5
Wow...405 for 7 on the squats!!! After a long layover no less!
Very strong, sir! Keep up the pace, remember, slow and steady wins the race.
|
|
|
Post by chancey on Nov 14, 2006 12:23:10 GMT -5
3speed definitely knows squat!
|
|
|
Post by 3speed on Nov 19, 2006 15:34:09 GMT -5
Sunday 11/19/06
Bench
135 x 12 135 x5 185 x 7 225 x 5 275 x 2 315 x 1 340 x 2 315 x 3 315 x 3
Squat
135 x 10 135 x 5 225 x 7 315 x 4 405 x 2 475 x 1 515 x 1 515 x 1 <--- No spotter...got too low and bounced my butt off of my calves. Decided to quit before I got hurt.
Floor Press
225 x 8 275 x 6 315 x 6 315 x 6
All in all a good workout. Didn't feel as strong as I did last week but last week was unusual. Squat isn't where I want it but, then again, nothing else ever is either. Thanks to all who are following along and leaving comments/suggetsions.
|
|
|
Post by biglifter on Nov 19, 2006 15:47:13 GMT -5
That is just an awesome squat. Butt off the calves, eh?. Are you sure you're going low enough? ;D
|
|
|
Post by 3speed on Nov 19, 2006 15:55:37 GMT -5
I missed my 3rd squat @ Worlds last year. I was told it was because, although I had gone below parallel, I had not dropped the midpoint of my hip below the midpoint of my knee. I fully intend to never lose a lift I worked for in such a manner again.
|
|
|
Post by toolpod on Nov 19, 2006 17:36:14 GMT -5
I'll second Biglifter...could you get any lower?!? ;D
Good effort!
|
|
|
Post by dopar66 on Nov 20, 2006 9:48:11 GMT -5
Yall, you can judge 3Speed from the front 9 times out of 10.
Great squatting. Coming off a broken foot, you have nothing to be concerned about! Good call on skipping the 3rd rep, though. No spotter, pure guts!
God Bless.
|
|
|
Post by chancey on Nov 20, 2006 11:54:50 GMT -5
Broken foot seems likes such a memory now! Nice Squattin'. That 340 x 2 bench wasn't too shabby either.
|
|
|
Post by rockman181 on Nov 20, 2006 12:27:54 GMT -5
absolutely fabulous lifting, I sure hope that you're not in my weight class ;D It looks like it will be a long time before I can offer anyone on this board any advice.
|
|
|
Post by 3speed on Nov 22, 2006 13:18:33 GMT -5
Thank you gentlemen. I wish I had the same confidence in me that some of you do. Sorry for the slow response....I've been on the road since Sunday afternoon. I'm home now and don't go back out until Sunday. This is the most time I've taken off at one time in 12 years. Happy Thanksgiving to all.
|
|
|
Post by toolpod on Nov 23, 2006 9:49:10 GMT -5
Enjoy your Turkey, sir!
|
|
|
Post by 3speed on Nov 25, 2006 18:35:13 GMT -5
Thank you TP. I did, indeed, enjoy my turkey and my ham and my sweet taters and my mashed taters and my.....dang it, now I'm hungry again.
Saturday 11/25/06
Bench <--- all sets done with 40lbs of chains
135 x 12 135 x 5 185 x 7 225 x 4 275 x 1 295 x 1 <---Paused the first rep 295 x 1 <---Paused the first rep 295 x 1 <---Paused the first rep
Deadlift
135 x 8 225 x 7 315 x 4 405 x 2 Added 40 lbs of chains at this point 455 x 1 495 x 1 495 x 1 515 to my knees and back down. Not a miss. Just wanted to see where I was without killing my back.
1 Arm Bench
65 x 6 85 x 6 106 x 6
Only the 3rd dead w/o after a forced layoff...not what I wanted at this point, but I will take it. My bench continues to surprise me. I'm still not used to having good bench workouts.
|
|
|
Post by chancey on Nov 27, 2006 8:54:35 GMT -5
Man, I really need to get some chains that looks like one helluva workout. Your expecting more on your Deads? All things considered looking mighty fine to me.
|
|
|
Post by dopar66 on Nov 27, 2006 9:12:54 GMT -5
Dang, now I'm hungry too! Shouldn't have read your post! :')
Mighty fine chain work 3Speed! You are an inspiration! Or a lofty goal, or something like that.... Mighty fine lifting!
Hope you all had a blessed Thanksgiving.
God Bless.
|
|
|
Post by toolpod on Nov 27, 2006 9:24:20 GMT -5
Hmmm...I usually skip all the superfluous stuff and stick with the basics: Turkey, gravy, turkey, turkey, gravy, more turkey,etc...
And then I wonder why I have to take a nap right after dinner...
I got two dinners this year: I deep fried a small (12#) bird at my place on Thursday, then went over the Out-laws on Saturday.
That must be the secret to the good workout...lots of turkey-fed amino acids in the bloodstream.
The bench and deads are looking good, particularly with the chains!
How do you do the single arm bench? Dumbells?
|
|
|
Post by 3speed on Nov 27, 2006 17:28:53 GMT -5
1 arm bench - dumbells, feet out wide for support and my free hand resting on my stomach - not used for support. Make sure you keep the weight in your normal bench groove, not a CGB groove like normal dumbell bench.
|
|