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Post by chancey on Oct 6, 2006 17:09:28 GMT -5
10-06-2006 Light Bench
Flat Bench
12 x 135 3 x 225 (w/ Red & Green Bands both sides) 8 x 3 x 235 (w/ Red & Green Bands both sides - 1 min rest)
Machine Tri Pushdowns (inverted “V” Handle)
20 x 90 18 x 100 16 x 110 14 x 120
Machine Lat Pull to Chest (Wide Grip)
20 x 150 16 x 165 12 x 165
Quick light workout. Today less is best. Next stop the exc bike.
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Post by chancey on Oct 8, 2006 9:06:51 GMT -5
10-08-2006
Standard Squats (Wide Stance)
5 x 135 5 x 235 5 x 285 3 x 335 3 x 385 5 x 2 x 415 (Belt)
Box Squat (10” Off floor)
5 x 225 5 x 225 5 x 225
I don’t think I got all of my 415s to depth. Punishment was very low box squats. I need to find a way to keep my depth in check. As the intensity on my DL days goes up I will probably do less volume on my Squat days.
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Post by 3speed on Oct 8, 2006 11:08:50 GMT -5
Man, that is a low box. Low box work like that will carryover and help your deads as well. Also, considering that you squat with a medium-wide stance and pull conventional deads, you should be able to make good consistant progress on both lifts at the same time. Just back your volume down slowly as you ramp up the intensity coming down the stretch.
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Post by chancey on Oct 10, 2006 17:18:58 GMT -5
10-10-2006 Heavy Bench
3-Board Press (Pause on Board)
12 x 135 (no boards) 5 x 225 5 x 315 5 x 365 3 x 415 (Help on 3rd) 3 x 415 (Help on 3rd) 5 x 375 (Help on 5th)
Close Grip Bench (Hands about 12” apart)
8 x 275 5 x 295 5 x 295
Bent Over Rows (Underhand)
12 x 135 10 x 185 8 x 235
This was the first time I incorporated boards into my workout. I hope it works. I believe the week before I started this log I peaked on my bench and I almost feel a step back. Spotter from Hades – Almost called it a day on the last set of boards.
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Post by 3speed on Oct 10, 2006 17:36:15 GMT -5
Strong work Chancey. The boards will help you get the feel of heavier weight. Getting that feel can make a huge difference in how confident you are with a given weight.
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Post by toolpod on Oct 10, 2006 19:31:48 GMT -5
Keep up the good work man! Those pauses are all good....after they're done that is...
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Post by Deleted on Oct 10, 2006 23:13:49 GMT -5
Strong work Chancey. The boards will help you get the feel of heavier weight. Getting that feel can make a huge difference in how confident you are with a given weight. Absolutely agree with 3speed. Feel the heavy weight now and crush it on the platform.
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Post by chancey on Oct 11, 2006 8:00:20 GMT -5
Thanks guys. My intention is to get used to heavier weight so I don't get intimidated. It will be interesting to see how my bench progresses with these different techniques. I’ve really made no progress over the last few years.
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Post by chancey on Oct 12, 2006 17:17:26 GMT -5
10-12-2006 Deadlift
Conventional DL Off Plate (about 2”)
5 x 135 5 x 235 3 x 325 2 x 375, 4 Sets
Stiff Legged DLs Off Floor
10 x 235 5 x 285, 3 Sets
Romanian DLs
5 x 325, 3 Sets
Slight pause on all bottoms. Man did I sweat. There is something about Deads that really work me. Still fidgeting around with foot placement & all – nothing is natural yet. Once again no chalk, holding on to bar with fingers on last reps, & ripped a callus (superglue time). I am dying to go heavy but all in due time.
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Post by 3speed on Oct 12, 2006 17:33:35 GMT -5
Nice work Chancey. Yes, the patience will definitely pay off.
I constantly trim my callouses down with a razor blade or file them with a nail file. I used to tear one just about every week before I started trimming them - that is no fun.
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Post by chancey on Oct 12, 2006 17:58:21 GMT -5
Thanks 3speed. Razor blade and naile file=good advice. Superglue=probably not the best idea.
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Post by chancey on Oct 13, 2006 16:59:51 GMT -5
10-13-2006 Light Bench
Flat Bench (4" in Comp Grip, 2" in Comp Grip, Comp Grip)
12 x 135 3 x 235, 8 sets (w/ Red & Green Bands both sides - 1 min rest)
Reverse Grip Bench
12 x 225 6 x 275
Dumbbell Tri Xtnsion, One Handed, Seated
12 x 40 12 x 40 12 x 40
Alt Dumbbell Curls
12 x 40 10 x 50 8 x 55
My forearms are fried from pulling yesterday. My body wanted nothing to do with Reverse Grip Bench. I am tired.
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Post by chancey on Oct 15, 2006 15:34:51 GMT -5
10-15-2006 Standard Squats (Wide Stance) 5 x 135 5 x 225 5 x 335 2 x 415 1 x 465 (Belt) Not quite Parallel 1 x 465 (Belt) Parallel 1 x 465 (Belt) Parallel (Maybe not Raw Parallel) 2 x 415 (Belt) Box Squat (12 3/8” Off floor) 5 x 225 3 x 275 (Belt) 3 x 315, 3 sets (Belt) I think next week I will switch up and do Box Squats first. It’s the same old story – depth. The Raw Rules state, “…the midpoint of the thigh at the hip joint (B) is lower than the midpoint of the knee (A). I guess at the hip joint is throwing me some. I am taking this as just the midpoint of the thigh, which I believe, is the highest point of the thigh. It seems below parallel to me. Waaaaa
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Post by 3speed on Oct 15, 2006 19:53:27 GMT -5
Chancey, that rule does require you to be below parallel. I was red lighted on a squat at the 2005 Worlds. When I asked for clarification, I was told that although I had gone below parallel, the mid point of my hip joint had not dropped below the mid point of my knee joint. I was actually glad to hear it. I was attempting a new world record and the judging was strict. At least I know that the records are earned.
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Post by chancey on Oct 15, 2006 20:25:18 GMT -5
3 speed What is the judges line of sight? And I think I get the rule. Is it based on the side view of the leg? I think I was confusing myself and thinking from the top of my thighs (front standing).
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Post by 3speed on Oct 15, 2006 20:40:27 GMT -5
One judge on each side and one directly in front of you.
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Post by chancey on Oct 17, 2006 17:21:09 GMT -5
10-17-2006 Heavy Bench
Flat Bench (Comp Grip)
12 x 135 12 x 225 5 x 315 3 x 365 3 x 365 (assist on 3rd) 4 x 335 (assist on 4th)
Close Grip Bench (Hands about 12” apart)
10 x 225, 3 sets
Machine Tri Pushdowns (inverted “V” Handle)
20 x 100 16 x 110 12 x 120
Machine Lat Pull to Chest (Wide Grip)
20 x 135 16 x 150 12 x 165
Felt good when I started but my first heavy set of bench came down real slow – not sure why. Really spent me on my energy leaving me toast. I have to avoid this somehow. I really need a plan going into the meet. Yes, I realize how stupid this sounds but don't forget I am a rookie and I have no experience at peaking. Maybe some 5, 3, 1 rep progression going into my last 4 workouts. Would it be bad to take a week off prior to the home stretch? I welcome any input.
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Post by 3speed on Oct 17, 2006 18:23:31 GMT -5
I hate to put it this way Chancey but everybody is different. We can all make suggestions and tell you what works for us but you will have to learn through tria and error what works best for you.
I generally drop the volume over the last 2 months before the meet and ramp up the intensity. I usually work my squats and deads down to doubles about a month out and then singles for my last 2 heavy workouts. I work my bench down to triples and doubles over the same period. I pull my last dead 2 weeks before the meet and my heavy squats and benches are done 2 weeks out as well. I squat and bench the week before the meet at approximately 75-80%. The Monday before a meet, I squat and bench 50-60% for one set of 5 and take the rest of the week off. I also drop all assistance work 4-5 weeks out.
Hope this helps a little. Don't hesitate to ask if you think I can help.
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Post by chancey on Oct 17, 2006 18:42:01 GMT -5
3speed your help is been invaluable and I thank you. Your right I do need to find out what is right for me but that will take time and experience. I respect what you and the other experienced lifters here have to say. This first meet is a big step for me and to say I am nervous would be an understatement. So yeah I’ll be knocking on your door every once in awhile.
I have come to the conclusion that I have a pulled lat or something else is going on. About my 4th week with this pain. Underneath my right shoulder blade, near mid back area I really have a tight knot. It feels deep and generally doesn’t cause much discomfort unless I stretch out. This will not keep me down.
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Post by dopar66 on Oct 18, 2006 8:25:56 GMT -5
Chancey, to kind of offshoot from what 3Speed said, but on the topic of your lat.....
Keep in mind this is "my" experience. I get those knots from time to time. What I found out through the chiropractor is that "for me" it was a rib that subluxated from the vertebrae. One adjustment and I was 100%. I had the exact same symptoms, sounds like the exact place. I'm not going to try to tell you I am positive that's what it is. I'm no doctor. I am a firm believer in my chiro, though.
Hope you get some relief soon!
God Bless.
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Post by chancey on Oct 18, 2006 11:15:39 GMT -5
Thanks Doug. You could be onto something here. I'll have to look into this if pain persists.
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Post by chancey on Oct 19, 2006 16:35:52 GMT -5
10-19-2006 Deadlift Conventional DL Off Plate (about 2”) 5 x 135 5 x 235 3 x 325 2 x 395, 4 Sets (Belt) Stiff Legged DLs Off Floor 5 x 305 3 x 305 (damned if I didn’t rip off the same callus 2 weeks in a row) 3 x 305 Machine Back Extension 12 x 210 10 x 240 10 x 240 My chalk didn’t come in from Inzer not sure if it would matter anyway. After I tore of my callus I was done pulling, almost anyway. The plus side of this workout is the machine I did for back extensions did some serious, deep, cracking of my back. Fingers crossed that I put myself back in place.
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Post by dopar66 on Oct 20, 2006 7:42:36 GMT -5
If that worked, I'm gonna have to find me one of those machines!
Man, those torn off calluses are a bummer! I'd try the 3Speed method and trim those suckers back if yours grows back that quick. That or you could try cradling the bar in your fingers, but that in and of itself is quite an adjustment to make if you're working up to a meet.....
Nice finish to the conventionals! 4x2x395 is a lot of work! Excellent pulling yesterday.
God Bless.
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Post by 3speed on Oct 20, 2006 15:24:48 GMT -5
^^^^What he said. Nice work Chancey.
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Post by chancey on Oct 23, 2006 11:26:26 GMT -5
Deloading this week. Mainly aerobic type exercises this week. Wow, I can’t remember the last time I was this sore. I was trying to get my last light bench day in prior to deloading but it was not going to happen. Even 225 for my first rep felt heavy and felt like I had sand in all my joints. I don’t know how some of you do it with the volume and all. Hopefully I can get a chiropractic visit in this week as well – still not quite right. I am already amped up for my first workout back. Controlled though – try to save some of those PRs for VT.
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