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Post by rockman181 on Nov 22, 2006 21:10:52 GMT -5
Thanks for the words of encouragement, 3speed, it is much appreciated.
Deadlifts tonight, went easy and worked on form. I read someone post here to drive through the heels, pull back shoulders, and thrust hips forward. Great advice, went up like a rocket. I have to concentrate on leaving my arm slack though. The guys say it looks like I'm trying to do a curl.
6 x 3 x 330, but with no plates bigger than 35 lbs. I'm hoping that will make the bigger plates feel like a cake walk.
front squats, light
8 x 135, 8 x 185, & 6 x 205
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Post by dopar66 on Nov 24, 2006 11:15:31 GMT -5
Rockman, that is one clever way to build up that bottom pop! Works just like lifting with your feet on one block, and it DOES what you think it does! Last year I started deadlifting off blocks and my dead has responded very nicely. Well, that is, until I started tinkering with my workouts again, but that's a different story......
Looking forward to that new PR!
God Bless.
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Post by rockman181 on Nov 24, 2006 19:39:22 GMT -5
Thanks for the words of encouragement Doug.
I did squats and DE Bench tonight, with Russ and Dave spotting watching my form
warmed up then did 2 sets of 3 x 275, 1st set marginal depth, second set good depth.
2 x 1 x 295
2 x 1 x 315
2 x 1 x 330
Hot Dawg, I'm happy. I know it's not a lot, but that's been my goal. The first 330 was marginal, the second was deep.
Speed bench, 8 sets of 3 with 185 with purple mini's doubled.
Next week I won't go over 80%, except Friday when I work up to my openers on squat and bench.
Thanks for all of the advice and support.
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Post by chancey on Nov 25, 2006 14:09:20 GMT -5
Good work rockman. I especially like your DL with 35s - clever.
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Post by biglifter on Nov 26, 2006 18:07:56 GMT -5
Thanks for the words of encouragement, 3speed, it is much appreciated. Deadlifts tonight, went easy and worked on form. I read someone post here to drive through the heels, pull back shoulders, and thrust hips forward. Great advice, went up like a rocket. I have to concentrate on leaving my arm slack though. The guys say it looks like I'm trying to do a curl. ### Visualize your arms as just being hooks that hold the weight, right before the lift. Get a good, tight alternating grip and all your focus can be on back/legs. On that topic, if you aren't already doing it, visualize yourself completing the lift before each and every attempt (especially in the meet). If you have already convinced yourself that you can do it mentally, the physical lift is just the confirmation that you're right. Also, the more you do this, the more powerful it becomes in determining success. 6 x 3 x 330, but with no plates bigger than 35 lbs. I'm hoping that will make the bigger plates feel like a cake walk. ### Very smart front squats, light 8 x 135, 8 x 185, & 6 x 205
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Post by dopar66 on Nov 27, 2006 9:09:35 GMT -5
Yes sir! One more set of PRs I get to watch! Man I'm so excited I can't wait to see yall come unglued and NAIL some of these lifts!
Way to go deep to remove all doubt Rock! Now you Know that you Know that you KNOW! It's going to be a good time in VT!
God Bless.
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Post by rockman181 on Nov 27, 2006 20:26:01 GMT -5
Thanks Doug. I can't wait to see all of you guys lifting your big piles of steel! Thanks to everyone for all of the encouragement and advice. I'm looking forward to meeting everyone.
Started de-loading tonight.
Benched 6 sets of 3 reps with 275, all paused.
Squatted 3 sets of 3 with 275. That's it.
Wednesday I'll work up to my opener on the deadlift, Friday I'll do the same with bench and squat, and then it's time to rest and get psyched.
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Post by dopar66 on Nov 28, 2006 9:55:02 GMT -5
Egad! 275x3 for deloading on the bench! Great guacamole!
Man I am WITH you on those openers then rest/get psyched! The resting phase is my favorite!
:')
God Bless.
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Post by toolpod on Nov 28, 2006 10:38:04 GMT -5
"275x3 for deloading on the bench!"
Yeah, that's what I thought too! especially combined with the singles at 345 during hard days...
Sounds like a 350 comp press to me!
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Post by chancey on Nov 28, 2006 12:08:33 GMT -5
Looking good Rockman. It will be an honor to meet you as well.
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Post by rockman181 on Nov 28, 2006 20:34:21 GMT -5
Great Guacamole??? I laughed my butt off at that one, you are too funny, Doug.
350 huh? You have a lot more confidence in me than I have in myself. That 345 was touch n' go, and the most I've ever done raw. 335 will make me happy, but I will try for more if I get that.
But thanks for the encouragement, and a good chuckle.
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Post by toolpod on Nov 29, 2006 9:01:55 GMT -5
Open smart, get on the board, and then go for it! Get your 335 and bump 5-10lbs upward.
Don't discount the meet day adrenaline rush!
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Post by dopar66 on Nov 29, 2006 12:25:41 GMT -5
ToolPod speaketh wisdom. Eth.
God Bless.
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Post by toolpod on Nov 29, 2006 12:27:56 GMT -5
Oh yeah, and I forgot to add...don't get carried away and slap yourself silly on the platform ;D
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Post by rockman181 on Nov 29, 2006 20:08:16 GMT -5
LOL I promise not to slap myself.
Deadlift night
warm-up
315 x 3 350 x 1 370 x 1 370 x 1 315 x 2
Done
Strict Curl
80 x 6 120 x 3 130 x 1 140 x 1 kinda cheated on this one 100 x 10 110 x 6 120 x 3
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Post by dopar66 on Nov 29, 2006 20:34:53 GMT -5
DONE!!!!!!!!!!!!
God Bless!!!!
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Post by toolpod on Dec 7, 2006 0:32:36 GMT -5
Good luck!
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Post by rockman181 on Dec 7, 2006 6:32:59 GMT -5
Thank you Toolpod. I'm looking forward to meeting you at a competition someday.
Good luck and best wishes to all of you, whether you are competing this weekend or not.
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Post by dopar66 on Dec 7, 2006 8:02:52 GMT -5
Can't wait to see you there Rockman!
God Bless and safe travel!
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Post by biglifter on Dec 7, 2006 9:28:15 GMT -5
Good luck Rockman!! I'll do an extra rep or two for ya tonight ;D
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Post by rockman181 on Dec 11, 2006 19:35:47 GMT -5
I'm going to start a new log as I get prepared for my next competition. The squat caused me so much trouble with this A_C joint arthritis and my shoulder impingement, that I've decided not to do them anymore.
I have a question for you, my next meet will be an equipped bench only meet. Is that an inappropriate topic for this forum, since the meet is obviously with another Fed?? I probably shouldn't post here out of respect. Opinions please.
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Post by chancey on Dec 11, 2006 20:21:22 GMT -5
I can only speak for myself but I would love to see you post your work outs here. There are others that post work they do with shirts here and I enjoy watching their training logs. Just squeeze in a raw bench now and again and we'll call it even.
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Post by dopar66 on Dec 12, 2006 9:18:44 GMT -5
Rockman, IMHO, post here any time! We have several guys who bench with shirts. Look around, see how much shirt bashing there is here compared to the amount of support, critique, insights, tips, etc. It's quite an impressive ratio....... About 12,000 to none....... okay, maybe 12,000 to four, but still pretty good.
:')
Post on, Rockman!
God Bless.
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