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Post by biglifter on Nov 17, 2006 11:21:37 GMT -5
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Post by dopar66 on Nov 17, 2006 13:20:19 GMT -5
Classic! Excellent article! Thanks a lot for posting.
God Bless.
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Post by chancey on Nov 17, 2006 13:56:56 GMT -5
Thanks a lot biglifter. Thats helps give me a better idea of what to expect.
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Post by rockman181 on Nov 17, 2006 19:12:49 GMT -5
More great lifting, awesome!
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Post by chancey on Nov 19, 2006 11:30:38 GMT -5
11-19-2006
One Leg Machine Extensions
20 x 60 20 x 60
Squat
8 x 135 5 x 225 5 x 335 3 x 415 (belt), 4 sets
One Leg Machine Extensions
20 x 60
20 min Treadmill for a little over a mile.
My lower back is still feeling my last dead workout. Had I planned better I probably would have deloaded last week. Therefore I took it somewhat easy today. Good thing because I really wasn’t into this workout. Distractions, stiffness, just overall lack of concentration.
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Post by toolpod on Nov 19, 2006 13:36:28 GMT -5
For a down workout, that looks pretty good, Chancey: 3X415...nice. How many more leg days before the meet?
Have you ever tried doing some mild cardio as a warm up for legs?
Say, 5 minutes brisk walk on the treadmill. Not enough for cardio..just enough to get the blood flowing.
I use 5 minutes at 4mph with an incline of 1, so it feels like walking on the road.
That seems to get me ready to do the legs work. Admittedly, I'm not a legs guru by any means, but that short walk really helps me prep.
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Post by chancey on Nov 20, 2006 8:54:07 GMT -5
TP, I usually do exactly that. I pick one of the many torture devices in the cardio room for leg warmup. I just don't usually write it down in my log. I have 2 more leg days. This is the one lift that makes me the most nervous becuase of its subjective nature. You can ask someone in the gym but they usually will tell you what you want to here. I keep meaning to get some video so I can break it down. Therefore, I will not get to crazy on this lift until I am certain about my form. Crazy in my mind is the 500 range. If all goes well that will be my last attempt.
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Post by biglifter on Nov 20, 2006 11:09:04 GMT -5
Just a suggestion if squat depth is a concern. You may get some weird looks setting this up, but who cares. This takes the subjectiveness out of the equation for your spotter. Alright, try to picture this in your mind: In the power rack, take some lengths of twine and run them lengthwise on both sides from front to back at what you think is a legal depth. To keep them even, use the top or bottom of the safety pin holes. Put a small piece of duct tape at the ends on both sides, make sure the string is very taut front to back. Do a squat with the bar only to where you are just touching the strings. You and your partner can verify this is legal depth because you can easily hold it against the twine for a few seconds. Do all your checks the judges would do and adjust down, if needed. Ok, so now you know if the bar touches the string, you have gone low enough. Set your pins in the next hole down, just in case and then go for it. All your spotter has to do is watch the strings and make sure you bend the twine a little which is super easy to see from any angle. Touch the twine and you win! Wayyy better than guessing or actually touching the pins for depth which won't be there for you on meet day. This is also a cool experiment to see if you are consistent in your depth as the weight increases. You might get feedback like the 1st squat pushed the string down easily a few inches, 2nd squat just touched it, 3rd squat missed by an inch or so. Really low tech idea but gave me the confidence I was getting low enough prior to the big day. Might work for you. Let me know if you have any questions.
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Post by chancey on Nov 20, 2006 12:01:05 GMT -5
Thanks BigL, I might try this - sounds like a much better idea than using the pins.
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Post by chancey on Nov 21, 2006 18:11:25 GMT -5
11-21-2006 Bench
Rotator Cuff Prehab
Flat Bench (All reps Paused)
8 x 135 8 x 135 5 x 225 5 x 315 3 x 365 (Assist on 3rd) 3 x 365 (Assist on 3rd)
4 Board Press
5 x 315 5 x 365 2 x 405
Flat Bench (Speed Reps, Pauses on bottom, sit up and then lay back down and go)
3 x 135, 10 sets
Went a little away from my plan of 350 for 3s this week. I am sure I would have nailed them. I have easily gotten 365 for 3s before but not with these pauses. Having some light reoccurrence of the back pain I suffered through not long ago – minor pain some stiffness. Will take it very cautious. I am only benching once a week now so I should be ok.
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Post by toolpod on Nov 21, 2006 20:08:35 GMT -5
*Nice* pauses, Chancey! So what if the "plan" was for 350...sometimes the Spirit moves you! How did the tri's feel on the 4-boards after that? You'd think that pause kill your chest, but they always seem to burn my triceps really good too.
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Post by 3speed on Nov 22, 2006 13:32:14 GMT -5
Strong work Chancey. Looks like you are ready for Worlds.
You might want to have some of the bench guys watch your form at the Worlds to see if they might see a potential back problem.........just a thought.
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Post by chancey on Nov 22, 2006 23:32:48 GMT -5
Thanks you for your comments. I often wonder if pauses would be best suited for singles. The pauses leave me mentally unfulfilled because I don’t see that weight going up and I feel like I do less work. I’m still sore today – something worked.
Happy Turkey Day Ya’ll!
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Post by 3speed on Nov 23, 2006 8:18:27 GMT -5
Less work? ? That's why you can't do as much weight. I have found that I get more from 1 paused single than a t&g doyble.
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Post by toolpod on Nov 23, 2006 9:57:40 GMT -5
I used to think that...but once I set my mind that I was going trade some reps for low end power I felt better.
That is why I did the bench grunts and whatchamacallits, because the motions weren't standard presses, they sort of took my mind off of the fact that the reps weren't as high. A Jedi-Mind-Trick.
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Post by chancey on Nov 23, 2006 18:21:24 GMT -5
yeah I know. I actually find that It's becoming second nature to pause at the bottom on all my pressing. Not a bad habit. Its all mental on my part. Chest is still sore - must of been a good workout I don't usually feel it this late.
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Post by dopar66 on Nov 24, 2006 11:30:31 GMT -5
ICY HOT!!!!!!!
:')
God Bless.
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Post by chancey on Nov 25, 2006 11:47:10 GMT -5
11-25-2006 Deadlift
Conventional DL
8 x 135 5 x 235 5 x 325 1 x 415 (Belt) 1 x 465 (Belt) 1 x 485 (Belt) 1 x 485 (Belt) Held it up for about 5 sec to remove any doubt who was in charge 7 x 415 (Belt)
Machine Back Extension
20 x 210
I’ve been suffering from some light flu like symptoms the last 3 days so I have been taking it easy. I’ve been thinking about this workout for some time and reading Doug’s workout yesterday had me amped. There was nothing going to keep me from lifting today. I was all business today. I even grunted like a mad man on my last set. 30 minutes and out of there – next up, VT.
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Post by chancey on Nov 25, 2006 12:05:24 GMT -5
Just so ya’ll know when I started this routine I could barely pull 465 without my chicklets blowing across the gym. 3speed came to the rescue when I asked for help getting 500 lbs and set me up on a nice progressive cycle based on my weaknesses. I lifted off a plate for 4 workouts, took a week off, then for the next 4 I went to the floor. I was skeptical at first because it seemed light in the beginning but it all worked out. I snuck in a few extra pounds in the end because I felt strong but pretty much stuck to the plan. I more than likely could’ve pulled 500 today but that is going to happen in VT. Thanks 3speed.
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Post by 3speed on Nov 25, 2006 18:20:12 GMT -5
500 is going down!!!
You, sir, are very welcome. I am tickled that it worked out for you. Now, rest the back and hit a big PR onthe 9th!!
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Post by biglifter on Nov 26, 2006 13:06:46 GMT -5
That is HUGE. Nail that 500!
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Post by dopar66 on Nov 27, 2006 9:05:55 GMT -5
Chancey, one of the highlights of the meet is going to be watching you hit that 500 deadlift!
It's yours Chancey, just sitting there on the floor....smirking.....mocking you......WHAT YA GONNA DO BROTHER!!!!!
:')
I can't wait!!!!!!!
God Bless.
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Post by toolpod on Nov 27, 2006 9:44:00 GMT -5
I'm sorry that I won't be there to see it, but you are going to own that 500 come meet day!
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Post by chancey on Nov 27, 2006 18:16:08 GMT -5
11-27-2006
8 Min Treadmill Warmup
Squat
8 x 135 5 x 235 5 x 325 1 x 415 (belt), 5 sets
This was supposed to be my bench day but I couldn’t get together with my spotter so I swapped workouts. Well, I was not ready for squatting today. I am still beat up from the Deadlifts. Form was terrible plain and simple – I will squat this Saturday and be done.
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Post by dopar66 on Nov 28, 2006 9:52:49 GMT -5
Well let me be the first to say that if you are nailing 415 x 5 singles on a bad, beat up day, you are ready to hit some POUNDAGE on meet day! That's strong squatting for a bad day, Chancey!
I CAN'T WAIT!!!!
God Bless!
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