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Post by toolpod on Jan 24, 2011 19:42:00 GMT -5
Mon Jan 24 2011
been off-schedule over the Christmas New years break, but have been keeping up somewhat. Trying to get back on track here.
BWT: 214
Rotator cuff prehab
Bench warmups: 8X45 8X135 8X135 5X185 5X225 3X275
Buckeye 460 (+5) 8X300 6X330 4X360 3X405 (+5) 2X425 1X440 (+5) 4X365 (+5)
Body weight dips, 1 min rest between sets: 27 15 12 9
Done!
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Post by chancey on Jan 25, 2011 6:44:34 GMT -5
Glad to see you were on break and not suffering an injury. Still strong.
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deadlift
Full Member
Teenage Strength
Posts: 235
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Post by deadlift on Feb 8, 2011 19:25:18 GMT -5
Duckies I wish I could just hit your warmups as my max sets. Nice benching.
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Post by toolpod on Feb 13, 2011 17:00:01 GMT -5
Thanks for the good word guys! I've been keeping up, but I've been pretty bad about updating the log. Basically my schedule has been:
Sun: Heavy bench Mon: off Tue: MM-Misery Wed: off...or 30 minutes on the seated bike, reading a book...as my buddy calls it "romance novel day"...My current "romance" novel is all about bronze age spears against modern infantry...muahahaha Thu: Light bench Fri: MM-misery Sat: off
Today was a fantastic day...Praise Report!
Sun 13-Feb-11
BWT: 214
Heavy bench day, Buckeye 475 routine.
Warmups: 8X135 Rotator cuff prehab 8X135 8X135 5X225 3X275
Buckeye-475: 8X305 6X340 4X370 3X410 2X440 1X455 This was 5 lbs extra. 4X370
Warmups felt like crap, didn't feel good until the triple. I added five to the single: there was no way I was going to settle for a single at 450, after making a good double at 440!
Bodyweight dips, 60 second breaks between sets: 28 23 12 9
Done, feeling great, props to the Man Upstairs for a great workout! Thank you Lord!
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Post by toolpod on Feb 17, 2011 15:24:50 GMT -5
MM-Misery plus
BWT: 214.0
MM-misery, 3:30 min between complexes. Rinse, lather, repeat 4X...but only do 3X because I skipped all last week.
Deadlift: 6X120 Romanian deadlift: 6X120 Bent over row: 6X120 Power clean: 6X120 Push Press: Skipped (babying the front delts) Front squat: 6X120 Back squat 6X120 Good morning: 6X120
Post MM-misery bonus work:
Cable hi-pulls: 10X80 10X120 10X140
Preacher curls: 10X70 10X70 10X70
Out of time, done!
MMA bench light day
BWT: 214.8
Rotator cuff prehab
Bench warmups: 8X45 8X135 8X135 8X135 5X225 3X275 3X315
Working sets, self unrack all sets, 1:30 minute break between sets: 2X355, 10 sets.
Bodyweight dips, 60-sec rest between sets: 1X30 1X18 1X12 1X10
Done!
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Post by toolpod on Feb 21, 2011 15:46:44 GMT -5
MMA bench Heavy day
BWT: 214.5
Rotator cuff prehab
Bench warmups: 8X45 8X135 8X135 8X135 5X225 3X275 3X315 3X365
Working sets, self-unrack all sets, 3:30 minute break between sets: 2X405, 15 sets.
Felt good. Took a 4:30 break between sets 10 & 11.
Bodyweight dips, 60-sec rest between sets: 1X25 1X15 1X10 1X10
Done!
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Post by toolpod on Feb 24, 2011 14:02:14 GMT -5
Wed 24-Feb-11 MM-Misery minus BWT: 214.5 MM-misery, 3:30 min between complexes. Rinse, lather, repeat 4X...but only do 2X because I was out of the rack. I did 135 for the first set, then dropped to 120, gassed. Deadlift: 6X120 Romanian deadlift: 6X120 Bent over row: 6X120 Power clean: 6X120 Push Press: Skipped (babying the front delts) Front squat: 6X120 Back squat 6X120 Good morning: 6X120 Post MM-misery bonus work: Deadlifts: 3X225 3X275 1X315 Cable hi-pulls: 10X80 10X120 10X140 Preacher curls: 10X90 8X90 DB Delt Side raises: 8X15# 8X15# DB shrugs: 10X75# 10X75# Sit-ups: 1X10 1X10 Out of time, done! Thu 24-Feb-11 MMA bench light day BWT: 214.8 Rotator cuff prehab Bench warmups: 8X45 8X135 8X135 8X135 5X225 3X275 3X315 Working sets, self unrack all sets, 1:30 minute break between sets: 2X355, 8 sets. Cut it short because my right shoulder doesn't feel quite right...tweaked it yesterday taking the garbage can out to the curb. So I'm babying it. Done!
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Post by thatnuckolskid on Feb 24, 2011 23:17:46 GMT -5
ridiculous volume as normal! looking good. not to laugh at your hardships, but i have to point out the irony in this situation. you move crazy weights on a weekly basis with no complications, and then tweak your shoulder taking the trash out. just saying...
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Post by George on Feb 27, 2011 20:00:02 GMT -5
Greg's right man...completing a 475 Buckeye Routine compared to the dangers of taking out the trash, or a while back putting in screws!
I'm the same way though...small seem like minor incidents that cause sidelines. I frequently get into tussles at work and automatically go to my knees in certain moves as a product of wrestling all those years without thinking. The next day things are swollen, floating cartilage, etc. I recently started wearing knee pads and have the okay to wear BDU pants on weekends with the pads built in. That either sounds like I'm really tough, or really dumb for not adapting my grappling strategy to accomodate "the streets".
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Post by toolpod on Feb 28, 2011 12:56:32 GMT -5
Oh yeah! I was laughing when I saw Greg's post...My buddies here always bust my chops for getting gimped-up doing stupid, everyday stuff! ;D Once, I hurt my back jumping out of bed because my youngest set off the alarm! (Hopefully you won't need the pads and body armor when you change careers) Sun 27-Feb-11 1RM test day (to plug into 30-in-30) BWT: 215 Warmups: 8X45 8X135 8X135 8X135 5X225 1x275 1X315 1X365 1X405 1X445 Miss: 475 www.youtube.com/watch?v=TNksnvlWfm8I flared my elbows out way too early and got stuck just shy of lockout. I've done this before in comp...at 430 a couple of times. Pretty sure if I would have made a nother attempt I would have gotten it, but I was out of time. I'll use 475 as my number to plug into the 30lbs in 30 days routing as my run-up for the Pgh Monster bench meet Apr 3rd.
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Post by lysimacus on Mar 1, 2011 20:12:03 GMT -5
Tried the MM-misery for the first time..have I ever told you you are a beast?
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Post by toolpod on Mar 2, 2011 8:09:04 GMT -5
MM-Misery! How did you like it? I think its the best-worst-time-you-never-want-to-have-again!
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Post by lysimacus on Mar 2, 2011 15:34:05 GMT -5
I'm surprised at how sore my but was this morning. A little active recovery (shoeing horses) and I feel pretty good. I like it!
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Post by toolpod on Mar 3, 2011 14:25:37 GMT -5
Lysimacus: Yep...the MM-Misery is very sneak like that! But keep at it...it pays dividends rapidly!
Tue 1-Mar-11: MM-Misery plus
BWT: 214.8
MM-misery, 3:30 min between complexes. Rinse, lather, repeat 4X.
Deadlift: 6X120 Romanian deadlift: 6X120 Bent over row: 6X120 Power clean: 6X120 Push Press: 6X45 Front squat: 6X120 Back squat 6X120 Good morning: 6X120
Post MM-misery bonus work:
Cable hi-pulls: 10X80 10X120 10X140
Standing curls: 10X70 10X70 10X70
Dumbell raises, side: 10X15# 10X15#
Out of time, done!
Thu 3-Mar-11: MMA bench light day
BWT: 215.1 Rotator cuff prehab
Bench warmups: 8X45 8X135 8X135 8X135 5X225 3X275 3X315
Working sets, self unrack all sets, 1:30 minute break between sets: 2X355, 10 sets.
Bodyweight dips, 60-sec rest between sets: 1X25 1X17 1X12 1X12
Done!
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Post by George on Mar 3, 2011 14:33:06 GMT -5
You guys going to the Arnold Classic by chance? I'm rolling solo for the first time and don't know how to handle it.
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Post by toolpod on Mar 3, 2011 16:20:58 GMT -5
No, I'm out this year, sadly. the last couple of times it has been so ridiculously crowded on the main floor Saturday, that it takes 45 minutes to get up one aisle. I'd shoot for Friday or Sunday morning.
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Post by toolpod on Mar 6, 2011 12:12:41 GMT -5
Sun 06-Mar-2011
top-end bench work
BWT: 215
Rotator cuff prehab
8X45 8X135 5X225 3X275 3X315 3X365
Five-Board press: 3X405 3X475 3X515
Reverse band press, blue band: 3X515 1X550 Miss: 605
Bodyweight Dips: 25 20
Bench reps: 10X245
done!
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Post by George on Mar 6, 2011 13:31:53 GMT -5
Yeah, the expo gets ridiculous by 11:30 and seems to happen fifteen minutes sooner every year. I get there when the doors open, walk around the expo for a couple hours and then bounce between the various lifting meets (olympic, usapl, strongman). Most of these are now in seperate ballroooms away from the shoulder to shoulder expo.
Some great overheard quotes from this years trip: Guy from bodybuilding.com: "Would you like to add your email to our mailing list for news, tips, etc." Skinny new guy: "Depends on what your site offers since I never heard of it"
Guy asking rep at GNC stand: "You guys make anything like artificial testosterone?"
During usapl meet: Genious behind me: "Why do they chalk their backs for the bench?" Second Genious: "To obsorb their sweat so it doesn't soak into the bench".
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Post by toolpod on Mar 8, 2011 14:30:09 GMT -5
heh heh...I like the n00b who "hadn't heard" of bodybuilding.com seriously? MM-Misery plus BWT: 215.1 MM-misery, 3:30 min between complexes. Rinse, lather, repeat 4X... Deadlift: 6X120 Romanian deadlift: 6X120 Bent over row: 6X120 Power clean: 6X120 Push Press: 6X45 (babying the front delts) Front squat: 6X120 Back squat 6X120 Good morning: 6X120 Post MM-misery bonus work: Cable hi-pulls: 10X80 10X120 10X140 Preacher curls: 10X80 10X80 10X80 done!
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Post by toolpod on Mar 13, 2011 10:45:25 GMT -5
Sun 13-Mar-2011
top-end bench work
BWT: 215
Rotator cuff prehab
8X45 8X135 5X225 3X275 3X315 3X365
Four-Board press: 3X425 3X475 2X500
Reverse band press, blue band: 3X515 1.5X550 Miss: 605
Bodyweight Dips: 20
done!
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Post by zimbo415 on Mar 13, 2011 15:58:48 GMT -5
Nice work on the pressing, do you feel the reverse bands help your regular benching?
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Post by toolpod on Mar 18, 2011 12:40:53 GMT -5
Z: thanks...well, i'm going to find out about the reverse band work, because I'm using this as a run-up for my meet. I think they are good for mid and lockout work. Tue 16-Mar-2011 MM-Misery MM-misery, 4 min between complexes. Rinse, lather, repeat 3X only because I am a slacker... Deadlift: 6X120 Romanian deadlift: 6X120 Bent over row: 6X120 Power clean: 6X120 Push Press: 6X45 (babying the front delts) Front squat: 6X120 Back squat 6X120 Good morning: 6X120 Thu 17-Mar-11: MMA bench light day BWT: 216 Rotator cuff prehab Bench warmups: 8X45 8X135 8X135 8X135 5X225 3X275 3X315 Working sets, self unrack all sets, 1:30 minute break between sets: 2X360, 8 sets. (short on time) Bodyweight dips, 60-sec rest between sets: 1X25 1X20 1X15 1X10 Fri 18-Mar-2011 MM-Misery MM-misery, 4 min between complexes. Rinse, lather, repeat 3X only because I am a slacker (again)... Deadlift: 6X120 Romanian deadlift: 6X120 Bent over row: 6X120 Power clean: 6X120 Push Press: 6X45 (babying the front delts) Front squat: 6X120 Back squat 6X120 Good morning: 6X120 Done!
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Post by toolpod on Mar 20, 2011 13:42:08 GMT -5
Sun 20-Mar-2011
Board bench work
BWT: 217
Rotator cuff prehab
8X45 8X135 5X185 5X225 3X275 3X315 3X365
Three-Board press: 3X425 3X455 2X475 1X500 1X515 got a teeny-tiny bit of spotter tap-love
10X255
Bodyweight Dips: 25 20
done!
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Post by thatnuckolskid on Mar 20, 2011 18:22:49 GMT -5
ridiculous pressing as always! when are you going to stop playing around and hit a quarter ton at 220?
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Post by toolpod on Mar 28, 2011 12:17:42 GMT -5
Took it easy last week because my right shoulder/biceps tendon was "tight".
Felt much better by yesterday!
Sun 28-Mar-2011
Final Prep for 12th Annual Pittsburgh Monster Meet Apr 3rd.
Warm-ups to Opening Attempt Practice
BWT: 217
Warmups: 8X135 5X185 5X225 3X275 3X315 3X365
Called Comp-press, long pauses on chest, 1-2 seconds: 1X405 1X440
Ok, 405 felt funny, so I moved my grip in from ring-finger to ring-pinky gap, and really focused on maintaining tension on the bar at my chest. 440 went pretty well, so it is my opener for next week.
So for next week
Open: 440 2nd: 450-455 3rd: 460-465
Done!
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