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Post by chancey on Sept 26, 2006 17:54:04 GMT -5
Looking to do first meet ever at 38 in VT. Have been a weightlifter since I played football in high school. I have never done any power training for any length of time but always gravitated towards heavy lifting. I am constantly learning and have found out that I don't know jack about PL. I have been learning the hard way through my workouts. I am posting my log so that other may feel free to add any comments that may make me a better lifter and I am afraid of the hammer.
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Post by chancey on Sept 26, 2006 18:03:02 GMT -5
09-24-2006 Squat
Standard Squats (Feet Outside of Shoulders)
5 x 135 5 x 185 5 x 225 5 x 315 3 x 363 3 x 411 (Belt) 3 x 461 (Belt) 4 x 1 x 501 (Belt)
Stiff Legged DLs Off Block
10 x 135 10 x 185 10 x 225 10 x 225 10 x 225
Post W/O (15 min) 20 min Exc Bike Varying Tension
I have been doing a lot of Box Squats lately to work on my form. I am paranoid that I am not breaking parallel. Did these at home by myself in my cage. Weird numbers due to my 44s.
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Post by chancey on Sept 26, 2006 18:13:33 GMT -5
09-26-2006 Heavy Bench
Flat Bench (My reg grip-Ring Finger on Ring)
12 x 135 5 x 185 5 x 225 5 x 275 5 x 315 4 x 365 (Help on Lock Out) 3 x 365 3 x 365 8 x 315
JM Presses
10 x 45 10 x 135 10 x 185 10 x 185 10 x 185
Bent Over Rows (Pull to Solar Plexus off Block)
10 x 135 8 x 185 10 x 225 10 x 225
I thought I was going to get 365 for 5s because I had gotten a couple sets last week of 385 for 3. My first heavy set sent a raging inferno thru my shoulders. JM presses questionable form at times. I really had to push myself and didn't feel any relief until I started my rows. Next week on Heavy Bench I will go no heavier than 315 just to rest.
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Post by 3speed on Sept 26, 2006 18:34:04 GMT -5
Strong work Chancey.
Glad to see your log up.
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Post by dopar66 on Sept 27, 2006 9:42:20 GMT -5
That's strong, Chancey! VT may be your first meet, but it looks like you will definitely make your presence known! Your squat looks excellent, but that bench is INSANE! Awesome!
Glad to see you're going to take it easy on the shoulders next week.
God Bless.
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Post by chancey on Sept 27, 2006 11:01:11 GMT -5
Thanks guys. As far as VT goes I just want to do my best, learn, and have a good time with a bunch a folks that enjoy lifting as much as I do.
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Post by Deleted on Sept 27, 2006 22:14:11 GMT -5
You have some very impressive lifts. I'm looking forward to tracking this log and seeing what you can do on the platform in VT.
Hammer
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Post by toolpod on Sept 28, 2006 10:12:35 GMT -5
You're strong chancey! Keep it up on the DL and you'll be in good position for a nice total!
Jim
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Post by chancey on Sept 28, 2006 22:20:40 GMT -5
09-28-2006 Deadlift
Deadlift Off Plate (about 2”)
8 x 135 5 x 185 5 x 225 6 x 2 x 280
SLDL (Feet together, off floor w/ pause)
10 x 135 10 x 185 3 x 8 x 225
Reverse Olympic Barbell Curls
12 x 75 10 x 95 3 x 8 x 105
6” Rack Lockout for Count
445 for 6 count 445 for 10 445 for 10 445 for 7
This workout is the start of a progression that I will use up until VT – main emphasis being DL. Little sloppy last reps on some curls. I need chalk I couldn’t hold on to that weight very well – slipped 1st set. Tore calluses, lots a fun thanks Doug. Good w/o sweat and great pump.
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Post by chancey on Sept 28, 2006 22:24:33 GMT -5
Doug - can't quite figure out Romanian DLs they seem alot like SLDLs. I did some quick searching on the net and didn't feel like I had the idea quite down.
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Post by Deleted on Sept 29, 2006 0:22:34 GMT -5
Solid DL training! You are doing the right things to bring up your weaknesses.
RDL's are an explosive movement. You start from the top and lower the bar to just below the knee then explode back to the starting position. If you are moving slow then reduce the weight. This is really meant to give your hips some explosive power.
Hammer
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Post by 3speed on Sept 29, 2006 6:23:42 GMT -5
Gotta agree with Hammer. Solid work to bring up your weaknesses. A little patience here will definitely pay off inthe long run.
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Post by dopar66 on Sept 29, 2006 7:27:13 GMT -5
Hey, Chancey. Hammer hit the nail on the head.
Dadgum, I didn't even mean to do that! It just kinda rolled off the fingers....
God Bless.
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Post by chancey on Sept 29, 2006 17:48:25 GMT -5
09-29-2006 Light Bench
Flat Bench
12 x 135 12 x 225 8 x 3 x 245 (w/ Red & Green Bands both sides - 1 min rest)
Close Grip Bench (Hands about 12” apart)
12 x 225 8 x 275 5 x 275
Machine Tri Pushdowns (inverted “V” Handle)
20 x 80 20 x 90 20 x 90 20 x 100 20 x 100
Machine Lat Pull to Chest (Wide Grip)
20 x 120 12 x 150 8 x 180 8 x 180
Not a bad workout – really pumped up the Tris. The close grips brought out a little discomfort – I will reserve these for heavy days or just rep out at 225. I forgot to try different grips on my bench. Also, may have been a bit too much for what I am really trying to accomplish – great force up but not quite the speed I wanted.
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Post by chancey on Oct 1, 2006 9:39:03 GMT -5
10-01-2006 Squat
10 x 135 6 x 225 5 x 315 3 x 405 1 x 455 (Belt) 5 x 405 (Belt)
Machine One Leg Extension
12 x 80 12 x 95 14 x 95
Squats in the gym with my once a week partner. Had me really focus on depth. Still mastering my form on the Squat and depth. I plan on sticking with squatting movement until VT because I need the practice. He’s telling me you never know how a judge is going to call the lifts so be prepared. Getting with my partner once a week is crucial for me because I usually walk away with a new exc. under my belt and a better understanding of what I may expect. Being a rookie in the PL game this is just as important to me as the weight. So, I didn’t really do much here but that’s ok because my body has been a little beat up lately and I had been moving wood the day before this workout and my last workout. Heck that was to back work outs on their own.
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Post by dopar66 on Oct 2, 2006 7:36:22 GMT -5
Excellent work! You sure aren't putting up rookie numbers in the gym! I am really looking forward to getting to see you lift in your first meet Dec 9! You are going to impress yourself!
And others!
God Bless.
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Post by chancey on Oct 3, 2006 17:23:18 GMT -5
10-03-2006 Heavy Bench Flat Bench (Comp Grip) 12 x 135 10 x 225 (Pause 1st 6) 5 x 315 (Pauses) 5 x 335 (Pauses) 4 x 335 (Pauses) 4 x 335 (Pauses) Reverse Grip Bench 12 x 225 8 x 275 8 x 275 8 x 275 Tricep Pushdowns (Straight Bar bent about 10 deg) 20 x 80 20 x 90 20 x 100 20 x 110 Bentover Rows (Pull Solar Plexus Off Block) 12 x 135 10 x 225 8 x 245 I said I wouldn’t go over 315 Flat this workout but my shoulders felt good – nice long pauses. I love reverse grip because I get zero shoulder pain from it. I can see why Anthony Clark liked them. Good workout. On the negative I have some serious weight to lose if I am to lift under 275. I’ve actually gained some.
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Post by dopar66 on Oct 4, 2006 8:58:05 GMT -5
Excellent pause work! 'Nuff said!
Talk to Hammer about dropping a few pounds. He's going from 275 to 242. He may be able to give you some pointers.
God Bless.
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Post by sauble on Oct 4, 2006 9:07:47 GMT -5
Good lifting chancey
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Post by chancey on Oct 4, 2006 10:47:31 GMT -5
Thanks guys. Doug you inspired the pauses - something I have been lacking.
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Post by dopar66 on Oct 4, 2006 11:53:18 GMT -5
I really apprecaite that, Chancey! Thanks!
God Bless.
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Post by chancey on Oct 5, 2006 17:01:03 GMT -5
10-05-2006 Deadlift
Deadlift Off Plate (about 2”)
8 x 135 5 x 185 5 x 225 5 x 2 x 325
Romanian DLs
5 x 225 4 x 5 x 275
6” Rack Lockout for Count
445 for 10 count 445 for 10 505 for 10 505 for 10
A little too much chit-chat in the gym today. First time doing Romanian DLs - I think they went pretty well. Overall felt fairly strong.
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Post by 3speed on Oct 5, 2006 17:14:43 GMT -5
Strong work Chancey. Looks like the power is coming along nicely. Looks fairly close to what we worked out. How are the deads feeling off the plates?
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Post by chancey on Oct 5, 2006 18:30:32 GMT -5
Thanks 3speed. The deads off the plates feel pretty good. I almost forget I am on them. Really getting some good lower back work - at least it feels that way. I don't think I ever hit my back like I am these days. I now know the "Back Pump".
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Post by dopar66 on Oct 6, 2006 7:15:07 GMT -5
Yes sir that is some good work! Those rack lockouts are freaky! Good stuff, Chancey.
I imagine this morning you are hating those Romanian deads! Whoo doggy those things work good!
God Bless.
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