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Post by toolpod on Jan 3, 2007 14:48:39 GMT -5
"such a burden to get the spot. It may be time to design the board shirt (I’m slightly serious)."
I have thought about that a lot...without a holder its next to impossible to go heavy on the boards...a board-shirt...or some kind of block-shirt would be a neat idea!
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Post by 3speed on Jan 3, 2007 14:53:50 GMT -5
"such a burden to get the spot. It may be time to design the board shirt (I’m slightly serious)." I have seen people use a bungie cord to hold the block in place while they bench.......just a thought.
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Post by dopar66 on Jan 4, 2007 11:39:59 GMT -5
Bungie benching! Whooo hooo! Count me in!!!!!
Once you get your percentages dialed in for your lower weight sets and reps you'll notice that wall moves further and further out. I warmed up too much on the bench too. Yesterday I tried something new and it worked out pretty good. Warming up is a good thing, but it shouldn't be a seperate routine! (Okay so it took me 27 years of lifting to figure that out.....)
:')
God Bless.
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Post by chancey on Jan 4, 2007 19:12:07 GMT -5
01-04-2007 Deadlift
Deadlift (off Plate 1 ½”)
8 x 135 5 x 225 2 x 315, 6 sets
SLDLs (off Plate 1 ½”)
10 x 225 8 x 225, 2 sets
Barbell Shrugs
5 x 225 5 x 315 5 x 335 5 x 365 5 x 385 5 x 405
Low Back Extension
20 x 265
First day of an 18-week journey that hopefully will fulfill my 600 pound Deadlift goal. Thank you to 3speed for taking his time to hook me up with this awesome plan. I was really excited to get back to deads. I was going to straighten up and do singles on my reps but instead have decide to just pause at the bottom because this workout is mainly made up of singles anyway and most reps will be warm up. So …pauses at the bottom on Deads & SLDLs. I have not done shrugs in a really long time and was trying to find a good weight for me to do with form for 5 reps. In the future it will be that weight for 3 sets.
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Post by dopar66 on Jan 5, 2007 9:26:09 GMT -5
You got a 3Speed plan? ALRIGHT! There's yet another piece of the puzzle that will fit nicely in putting together that awesome deadlift!
Chancey my friend, you will be looking at a 1000-1050 total in a PUSH PULL MEET!!!!!!
God Bless.
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Post by chancey on Jan 5, 2007 13:52:57 GMT -5
I sure hope that is the case. I really want to be a 3 lift lifer and hit 1500+. Dream BIG!
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Post by chancey on Jan 5, 2007 19:20:08 GMT -5
01 –05 -2007 Light Bench
Rotator Cuff Prehab
Bench Press
12 x 135 12 x 225 10 x 225, 3 sets (Reverse Grip, Outside Fingers inside Rings)
Lying Tricep Extensions (EZ Curl Bar)
20 x 75 12 x 105 10 x 115, 2 sets
Alternate Dumbell Curls
12 x 35 8 x 50 8 x 55, 2 sets
Dumbbell Rear Lateral Raise
12 x 25, 3 sets
It was fun doing tricep extensions because I hadn’t done them in such a long time. Hopefully I can avoid the elbow pain that I developed as I went heavy on these cuz there such a killer builder. These felt effortless and painless – sweet.
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Post by 3speed on Jan 7, 2007 8:08:03 GMT -5
Before I stopped doing extensions totally, I would do them for 2 weeks and then skip a week. That method seemed to keep my elbows from hurting. I stopped doing them because I found that I can get the same results from weighted dips and close grip floor presses without the elbow pain.
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Post by donaldmannion on Jan 7, 2007 8:55:00 GMT -5
Just curious Chancey, what weight class do you compete in?
Don
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Post by chancey on Jan 8, 2007 8:53:31 GMT -5
Ideally I will be lifting in the 275s. I weighed in at the worlds at 286 with little effort on diet - so it's a work in progress.
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Post by dopar66 on Jan 8, 2007 19:31:03 GMT -5
Chancey, be less humble!
He's a rock-solid 242 in progress!
There, that sounds a LOT better!
:')
That 1500 is way reasonable! Nail that squat technique cuz brother, you HAVE the strong part down pat!
God Bless.
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Post by chancey on Jan 8, 2007 21:13:28 GMT -5
Me thinks me see 1500 before 242!
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Post by chancey on Jan 8, 2007 21:15:29 GMT -5
Squat 01-08-2007
10 min Warm-up Stationary Bike
10 x 135 8 x 195 5 x 235, 5 sets 12 x 195
Barely got this workout in. Will increase volume soon. All squats rock bottom Hammies to calves. Experimented with foot set up. Although wide felt most comfortable I found myself leaning forward more. Little past shoulder width seem to keep me most stable. Life down low is feeling more comfortable.
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Post by biglifter on Jan 9, 2007 0:26:32 GMT -5
Nice work!!! Just go ahead and change the title to Chanceys Log to a 1500 total! ;D
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Post by dopar66 on Jan 9, 2007 13:39:55 GMT -5
Methinks me post just got lost in cyberland......
Methinks also that the squat technique will help, um, obliterate the 1500 total as well as the 600 deadlift.
God Bless.
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Post by chancey on Jan 9, 2007 18:41:06 GMT -5
01-09-2007 Bench
12 x 135 8 x 225 5 x 315 1 x 405 (Bench Shirt (Inzer heavy poly, open back)) 5 x 315, 2 sets
Close Grip Bench (16” apart)
10 x 245 8 x 265 5 x 275, 2 sets
Machine Lat Pulldown
12 x 150 8 x 180 8 x 210
Machine Tricep Pushdown
20 x 90 8 x 110 5 x 130
So much for percent training on the bench. I feel like I am getting weaker and believe I need to work out with heavier weight. This is one lift I have been successful on in the past and need to get back to what has worked for me in the past. My thinking is that I should be able to go heavier as long as I get a deload week in every 3-5 weeks depending on intensity. Just so happened that someone had a bench shirt that sort of fit me so like a knucklehead I had to try it out. This was a first for me. Undecided on what I think - Probably not for me.
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Post by dopar66 on Jan 10, 2007 11:26:39 GMT -5
Live and learn! Not just the shirt, but the percentage training. The odd thing is high % training worked for me great heading to the nats this year, but not so great for the worlds. I'm doing with my routine what you're doing with your squats. Bulldozing.
Catcha later.
God Bless.
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Post by 3speed on Jan 10, 2007 18:01:54 GMT -5
That's the irony of this sport. What works for one cycle might send you backwards on your next cycle. Assess the situation, adapt your routine, and overcome.
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Post by chancey on Jan 11, 2007 19:44:21 GMT -5
01-11-2007 Deadlift
Deadlift (Off 1 ½-2 inch Platform)
6 x 135 6 x 225 5 x 315 2 x 365 2 x 375 (Put on Collars), 4 sets
Romanians Deadlift
8 x 315, 3 sets
Shrugs
415 x 5, 5 sets
Low Back Ext Machine
20 x 210
I got stuck moving stuff around at work the other day and my lower back reminded me of the fact.
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Post by chancey on Jan 12, 2007 20:20:20 GMT -5
01-12-2007 Light Bench
Rotator Cuff Prehab
Bench
10 x 135 10 x 185 (Bands), 4 Sets
Lying Tricep Extension
12 x 75 10 x 95 8 x 115, 3 sets
Tricep Pushdown w/ V-Handle
20 x 90 20 x 100
Dumbell Rear Lateral Raises
12 x 25, 3 set
Alt Dumbell Curls
10 x 45 8 x 50
The bands are your Jane Fonda Exercise type. I double them up on both sides (green & red) and they work fine – feels like at least an extra 50 at the top. Hopefully they never give!
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Post by donaldmannion on Jan 12, 2007 20:27:00 GMT -5
You know I have never used bands or chains; do they help a lot?
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Post by chancey on Jan 13, 2007 12:04:23 GMT -5
Don, I’ve never used chains because they are pricey but I see you can buy the collars and then you could add your own chains. It’s been discussed here before. A lot of people here are big chain guys. 3speed and Dopar are good sources – these guys use them on all 3 big lifts.
Yeah, I like the bands. I only use them on my light bench day (really just another day to hit the tris for me) and will perform these with speed. The emphasis being speed. Like I said these are not the kind you order from Elite Fitness or anything but they do the same thing. I raid the aerobic room and I can grab as many bands as I want!
Someday, I will part with my money and have bands and chains in the arsenal!
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Post by toolpod on Jan 13, 2007 14:01:46 GMT -5
I use bands and chains occasionally for speed day and reps days. I like them, but you need to be on the lookout for CNS fatigue, especially for bands!
Luckily they have them at our gym ( manager competes in the ADAU ).
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Post by 3speed on Jan 13, 2007 14:47:57 GMT -5
Please excuse me while I hijack your thread for a few, Chancey.
I use chains for a few short cycles a year(3-4 weeks each). I use them on squat and deads to overload the crap out of the to of the lift. I will work up to a few singles with approximately 90-95% of my max on the bar and 140 to 200 pounds of chains. Warning: you will be sore if you do this.
I use them on bench to overload the lockout and to work my triceps. I adjust the bar weight and chain load to meet my objective. Moderate bar weight and a heavy chain load is the most intense tricep workout I have ever found.
Overloading your lockout can be a very effective exercise both physically and mentally but it is very taxing on the CNS. Chain workouts are very effective if used sparingly. This is definitely one case where you can get too much of a good thing.
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Post by dopar66 on Jan 13, 2007 17:52:38 GMT -5
What 3Speed said: AMEN!
Chancey's alternative: adapt and overcome! Rock on!
Donald, I'm going to carry the remainder of this conversation back over to your log.
God Bless.
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