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Feb 16, 2007 15:26:42 GMT -5
Post by dopar66 on Feb 16, 2007 15:26:42 GMT -5
Pardon the hijackin' Doug. I can see how that would help. My only problem is that the further I go out the more shoulder pain I develop. I am intrigued though. I appreciate the hijack, I welcome it with open arms! Man, we are all learning this thing together! I'm only going around the 70% to 75% range with the nasty wides, to help prevent shoulder strain while still opening a can of whoop on my chest. Let me assure you, that is plenty heavy! Chancey, imagine great ole tall me doing benches with my hands almost touching the racks. God Bless!
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Feb 16, 2007 18:46:59 GMT -5
Post by chancey on Feb 16, 2007 18:46:59 GMT -5
I'm sold on that idea. I looked into it more and it seems like a great movement for a raw bencher.
Yeah, thems some nasty wides fer sure!
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Feb 22, 2007 9:25:31 GMT -5
Post by dopar66 on Feb 22, 2007 9:25:31 GMT -5
This go-round, I've been posting my workouts once a week, and not including the auxiliary days at all. Today was a great day for my light bench day. I got inspired after I visited Self's myspace page and saw how huge he's gotten, so I decided to crank up a notch.
I finally had a spotter today!
"Light" bench: 225x15 + 1 forced rep Nastywides: 225x12 CGBP: 225x8 + 1 forced rep, 10 second break, 1 + 1 forced rep. My spotter told me I was still only up to 9-1/2, so I took another 10 seconds and hit 1 x 1 forced rep.
I was completely fried so I hit up a 30g protein shake and came to work.
God Bless!
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Feb 22, 2007 9:42:06 GMT -5
Post by rickhussey on Feb 22, 2007 9:42:06 GMT -5
Those rest-pause reps and forced reps would make me very, very sore. Nice work.
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Feb 22, 2007 14:07:58 GMT -5
Post by biglifter on Feb 22, 2007 14:07:58 GMT -5
How are moving your arms after that kind of volume? Wait, you only need fingers to type. 225x15 is a 360++ 1RM by my calculations. Nice "light" work!!!!!!!!!! Wow!
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Feb 22, 2007 15:06:21 GMT -5
Post by rockman181 on Feb 22, 2007 15:06:21 GMT -5
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Feb 22, 2007 16:39:01 GMT -5
Post by 3speed on Feb 22, 2007 16:39:01 GMT -5
Nice work Doug.
From the sound of his math skills, your spotter is a natural born politician.
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Feb 22, 2007 18:21:13 GMT -5
Post by chancey on Feb 22, 2007 18:21:13 GMT -5
Now that's supersized McNasty! I can smell the Icy Hot all the way up here!
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Feb 23, 2007 0:40:34 GMT -5
Post by abebesheir on Feb 23, 2007 0:40:34 GMT -5
Hey, Doug... I know that you've got a lot of experience on me and that your total is much better than mine. I know that it's your off-season, too and that you aren't in meet prep mode. Still, I think that you are focusing on things that won't have much carryover to your competition bench. I would suggest the following... ditch all sets over 8 reps, even for accessory work this is largely useless. Functional hypertrophy can be developed with sets of 4-7 reps. For building off-the-chest strength and good technique, hit paused singles at 90% of your max.
What I am currently doing has it's roots in a very old routine... it's basically the 5x5 with a twist and has some basis in Doug Hepburn's workouts. Hepburn lifted in the 1950s so you can be sure that there is nothing sophisticated about his methods.
You start with your most recent paused single in the bench. For me this was 280. Yes, I am ashamed to admit that I benched 280 at 213 bodyweight. Apart from the kids, women and geriatrics... I was the low man on the totem pole. 90% of 280 is 252... I rounded this up to 255. I took my goal of 315 (which is my old meet PR). 90% 0f 315 is 283.5 which I rounded up to 285. You perform five paused singles at 90%, then drop 50 pounds and back off with 5x5 touch-and-go... My first workout was 5x1x255 + 5x5x205 On the light benching day you simply repeat the 5x5 back off. My last workout before my next meet figures to be 5x1x285 + 5x5x235... so I will technically be doing five three-second paused singles at five pounds more than my last meet result. In nine short weeks, I have taken myself from 280 to around a 315 capability.
I am thinking that this program can be used all year round due to the fact that the singles you perform are never more than 90% of your current ability. The 5x5 allows for functional hypertrophy plus your accessory exercises (which should be done for 4 sets of 6-8 or so).
I hope to let my meet results speak for the wisdom and efficacy of this program. If I fail to reach my goal of 315, then I'll eat my hat!
Once again, I apologize if this seems like I am bashing your workouts or questioning your experience. I think I have hit on a routine that can work well for everyone and would like to share my knowledge. This seemed the time and place to post about it. If I am guilty of being inappropriate, I am sorry.
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Feb 23, 2007 0:43:35 GMT -5
Post by abebesheir on Feb 23, 2007 0:43:35 GMT -5
P.S. - Does John Self blog his workouts on MySpace? I'd like to see what this guy does that works so well for him (385 at 181 is a helluva bench press!)
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Feb 23, 2007 10:24:45 GMT -5
Post by dopar66 on Feb 23, 2007 10:24:45 GMT -5
Thanks ALL! I appreciate ALL the input and encouragement. You all are a BLESSING to me! John, I replied to your Self question in the PM.
This week: deloading! YESSSSSS!!!!!! Monday: squat: 225x3x5 Tuesday: benching: 225x3x5 Thursday: you all read that one already. Chancey, remarkably, I'm not "that" sore today. :')
Today: deadlifts. The ONLY thingamabob I did NOT deloading. 330x5 385x5 440x5, 4 That was 9 reps at 80% of my "projected" max, over two sets, that was enough. Thanks to GOD for the strength to make it through those deadlifts!
God Bless!
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Feb 23, 2007 10:28:14 GMT -5
Post by rickhussey on Feb 23, 2007 10:28:14 GMT -5
440 is 80% of your 1RM? Shoot....I'm jealous. A 550 DL is great at your bodyweight.
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Feb 23, 2007 10:57:33 GMT -5
Post by dopar66 on Feb 23, 2007 10:57:33 GMT -5
Rick, thanks for pointing that out. I modified the post to read "projected max". There's quite a difference between the actual and the should.....
:')
God Bless.
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Feb 23, 2007 16:59:03 GMT -5
Post by toolpod on Feb 23, 2007 16:59:03 GMT -5
Looking good Doug! I aspire to have your Deadlifts!
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Feb 23, 2007 17:11:34 GMT -5
Post by chancey on Feb 23, 2007 17:11:34 GMT -5
Not sore! You sand bagger! Clearly holding out reps on us. Darn nice pulling!
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Feb 23, 2007 19:06:04 GMT -5
Post by 3speed on Feb 23, 2007 19:06:04 GMT -5
Great pulling Doug.
I'm jealous....."projected" max is more than triple bodyweight!!!!!!!!!!!!! I could say that if I lost 60 pounds.
Keep doing what you are doing. It sure seems to work.
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Feb 25, 2007 10:47:39 GMT -5
Post by biglifter on Feb 25, 2007 10:47:39 GMT -5
Doug, You've gotta put these numbers up in comp soon. I know the finances are stretched like the rest of us, but you'd be putting on a clinic in the 181's!! Tell you what, get registered and I'll drive over there and take care of your travel, complete with a cooler full of the dew!!
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Feb 26, 2007 10:56:34 GMT -5
Post by dopar66 on Feb 26, 2007 10:56:34 GMT -5
Thanks, guys. Especially BigLifter!!!!!! Woo hoo mountain dew!
:')
Hope yall had a wonderful weekend.
God Bless!
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Feb 26, 2007 11:02:14 GMT -5
Post by vikingpower on Feb 26, 2007 11:02:14 GMT -5
hey doug. only have about 6 weeks to get ready for nationals, so had to get started today. going on vacation week after next (spring break), so figured I would deload that week and figured on getting 2 heavy weeks in now. JMO though. have a great day. chad
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Feb 26, 2007 14:24:13 GMT -5
Post by dopar66 on Feb 26, 2007 14:24:13 GMT -5
That worked out pretty good for you Chad! I'm still trying to mentally convince myself about the ironman meet in Va, but it is really cruddy timing for the family..... REALLY cruddy..... Right now I am just really enjoying training without a looming meet, kind of lets me focus on adding strength, not working up an opener or total.
Enjoy the break in a couple of weeks!
God Bless.
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Feb 26, 2007 19:46:38 GMT -5
Post by rockman181 on Feb 26, 2007 19:46:38 GMT -5
Absolutely Awesome lifting Doug. Your lifting is an inspiration. I don't expect to ever get to your level, but would really enjoy seeing you lift. Watching any great athlete do what they do leaves you with a sense of wonder and amazement.
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Feb 26, 2007 21:45:42 GMT -5
Post by donaldmannion on Feb 26, 2007 21:45:42 GMT -5
Doug,
Where are you from?
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Feb 27, 2007 9:12:12 GMT -5
Post by dopar66 on Feb 27, 2007 9:12:12 GMT -5
Rockman, I truly and deeply appreciate the kind words! I am inspired by your stick-with-it-ness, so coming from you, that means a lot.
Donald, Greenville NC.
God Bless.
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Feb 27, 2007 9:56:09 GMT -5
Post by toolpod on Feb 27, 2007 9:56:09 GMT -5
..."sand-bagger"...hahahah! :-) Busted!
Seriously though...looking good on the deads!
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Mar 2, 2007 10:50:06 GMT -5
Post by dopar66 on Mar 2, 2007 10:50:06 GMT -5
This was a good week! Monday: bench 60, 70% x 5, 80% for 3x5 Next week: chains!
Tuesday: squat 60, 70% x 5, 80% for 5, 4, 3 Next week: chains for 3x3 to 3x5
Today: funky little deadlift supplemental thingamabobs SLDL, knuckles to the laces, up to 315x5 Sumos: 315, 3x5 Partials from 2" below the knees, 405 3x3
Time for a mountain dew!
:')
God Bless!
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