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Post by sauble on Jan 6, 2007 7:11:11 GMT -5
Plans for 07
Looking to to compete fullpower in spring and summer of 07 with the goals of a 500 sqaut, 400bp, and 540 dead at 220-242. Just got my gym started out of my basement with 4 members. got some top notch equipment to train with and no bs. For this training cycle i plan on a 14 day westside hybrid. week 1 monday me bench, weds de squat, friday rep bench week 2 me squat/dl, weds d/e bp, friday d/e sqt/dl then repeat.
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Post by sauble on Jan 6, 2007 7:23:45 GMT -5
training january 1 2007
3 board press
135x3
185x3
225x3
275x3
315x3
365x3
405x3
425x3
440x1
455x1 pr
dumbell pressses with band
inclines 7 reps 60 puond db
flat 16 reps 60 puond db
decline 15 reps 60 pound db
lat pulls
january 4th
squats 225/ 30 pounds chain 6x3
kettlebell high pulls with 60 3 sets 15
kettlebell swings/60 3x15
turkish getups / 25 3x5 each side
frogkicks
kb deads 3x100
january 5
closegrip inclines
135x6
185x6
225x6
245x6
275x3
4 boards
135x3
225x3
315x3
405x7
405x7
405 negative to chest
yates rows
135x10
185x10
225x10
275x5
pushdowns
band rear delts
curls
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Post by Eagleface on Jan 6, 2007 10:22:47 GMT -5
looks solid man.
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Post by chancey on Jan 6, 2007 13:30:58 GMT -5
Nothing like starting the new year with a PR!
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Post by dopar66 on Jan 8, 2007 19:27:18 GMT -5
Awesome Sauble! New log, new goals, new PR! ALRIGHT!!!!!
Great to see you back posting!
GOd BLess.
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Post by sauble on Jan 9, 2007 3:53:04 GMT -5
Thanks Doug
January 8th sqaut day
bar plus 30 pounds chain
135x2
225x2
275x2
315x2
365x2
405x2
455x2
475x2
500x2 felt good left some in the tank coming off a low back injury
kettlebell swings 1 arm 30x15 each arm
kb swings 60x15x2
kb turkish getups 2x5 each side 30 pounds
for fun turkish getup with a 60 pounder
glutehams 2 x reps
standing abs
captains of crush trainer 2 sets each hand for 15 iclosed the number 1 ptetty easy last week and was about a dime shy on the number 2. good workout.
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Post by chancey on Jan 9, 2007 12:13:33 GMT -5
Those are some great squats!
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Post by dopar66 on Jan 10, 2007 14:40:07 GMT -5
Nice squatting, Sauble! Now THAT is how you come back from a back injury!
With chains no less! Impressive!
God BLess.
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Post by sauble on Jan 11, 2007 2:30:55 GMT -5
just needed time and chiro to recover doug and a little help from the lord lol
bp aux day
rev bands
135x5
225x5
275x5
315x5
365x5
405x5
incline dumbell 100x9
flat dumbell 100x10
decline dumbell 100x10
kettlebell clean/press 40 2 x15
lat pulls up to 180 for 6
rows 180 for 10
dips 3x 10
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Post by dopar66 on Jan 11, 2007 15:28:50 GMT -5
And a big Yee Ha on those benches! 405x5 is just amazing to me. I have a buddy at the gym I consider a pretty strong guy. He's 24, just started lifting heavy, and I'm trying to prime him for a bench meet this spring. He finally got 405 on his own, touch n go. And here you smash it for 5! (Forget reverse bands, that's a bunch of weight there!) Man that is some impressive stuff!
God Bless.
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Post by sauble on Jan 24, 2007 5:42:06 GMT -5
january 15
rev band bench
135x3
225x3
315x3
405x3
425x3
445x1
460xmiss
decline bench
135x10
225x10
275x3
315x3
335x1
355x1
365x1
225x10
275x8
315x3
lat pulls
hammer curls
weds
band sqauts med band
worked up to 315x2
rack pulls withdoubled monster mini
worked up to 455x1
kettlebells swings and getups
crunches/frogkicks
january 17
benchpress with doubled monster mini
worked up to 275x1
reg pauses worked up to 335x1
lat rows
curls
january 23
reg sqauts
135x10
225x2
315x2
405x2
495x2
525x2pr
550x1pr
added rev band
585x1
600x1
kettlebell work
glute hams
ab work
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Post by dopar66 on Jan 24, 2007 10:51:55 GMT -5
Excellent PR on the squats! That is huge, like 3Speed squats! Awesome work! Then you followed it up with 600 on the reverse bands? Incredible, Sauble! Our forklift broke down, you looking for a side job?
:')
Very impressive workouts Sauble! Inspirational!
God Bless.
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Post by chancey on Jan 24, 2007 12:08:59 GMT -5
Looking real strong. You keep up that squatting and you may have to make 600 your new meet goal!
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Post by sauble on Apr 20, 2007 8:56:55 GMT -5
well guys i think illl start posting again. trying somthing against my normal ways ways but ive decided to try training 2 x per week one day sqaut/dead the other bench. this last year has been rough the low back just isnt holding up ill be good for about a month then i blow it out also i discovered what parallel is also lol I did my first fullpower raw meet march 31st sucked down from 235 to 220 in 4 days-not doing that Shoot anymore!!! dehydration/starvation sucks!
Anyways Squats opener 380 3 whites, 2nd 400 3 whites, 3rd 440 miss wnet real deep cause they were calling about 2 inches below parrallel and got stuck in the hole. when training i usually squatted off a box about 2 inches high its a big big difference! Bench 300 3 whites, 2nd 335 3 whites, 355 miss. deads 450 3 whites, 475 3 whites, 505 miss hitched. i lifted at the ipa barno newman classic i felt the judging was strict but fair and had fun. so i hit a 1210 total at 220. learned a lot about weaknesses now its time to attack them and push new limits.
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Post by dopar66 on Apr 20, 2007 10:40:07 GMT -5
SWEET!!!! You hit a 1210 at 220 on 6/9 lifting! You left 85 for the next meet, so that plus a little training, you are looking at a 1300+ total!!!!!!
Check 3Speed's new log and how he's training. I think it would suit your plan nicely, and save the low back a LOT!
Great to see you back!
God Bless.
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Post by 3speed on Apr 20, 2007 10:50:49 GMT -5
About time you show back up.
Congratulations on the meet....respectable numbers. 1300 is next.
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Post by sauble on Apr 20, 2007 11:35:11 GMT -5
i have some pizza and dew on that
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Post by sauble on Apr 23, 2007 7:56:42 GMT -5
Well guys I geuss coming back to the forum has given me some luck. Plus I believe training 2 days per week has helped too! Intensity was the word Sunday night!
Pause Bench
135x10
185x3
225x3
275x3
310x3
320x2
340x1
360x0 missed at transition point will get it soon!
2 board with 90 pounds of chain
225x3
275x3
315x3
355x0
ghetto rows we took an adj bench put it at an incline, put barbel on low pin alla zam a ghetto chest suppoted row!
135x10
185x10
225x6 plus as many kelso shrugs as possible
225x4 plus kelso shrugs
cable facepulls 45 3 x20 reps
hammer curls 40 x 3x10
all done gave myself two red marks around my eyes from slapping my face. finally figured out the whole focus thing doesnt work for this guy I get to get angry and awaken the beast ala toolpod. also been on six star labs NO for two weeks do notice a big difference. they got the stuff at wal mart cheap.
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Post by 3speed on Apr 23, 2007 8:12:56 GMT -5
Strong workon the pauses.  Welcome to the ghetto. I've performed many reps on improvised equipment. |
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Post by toolpod on Apr 23, 2007 8:30:56 GMT -5
Congrats on the meet numbers! 15lbs cut...wow...and I thought dropping 5 was hard!!!
Those paused benches are all good man...I had avoided them altogether until a few weeks ago, but I think they are really helping me break my plateau!
" I get to get angry and awaken the beast" Outstanding, sir!!! ;D
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Post by dopar66 on Apr 23, 2007 14:23:05 GMT -5
Excellent benching, Sauble! You may not have been posting, but you've certainly been lifting!
And to follow up with those board presses? WHOO DOGGY! That deserves repeating. WHOO DOGGY!!
Roger in the equipment improv. I feel your pain!
God Bless.
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Post by sauble on Apr 27, 2007 0:52:02 GMT -5
Thursday 4-26-07
full squats with 90 pds chain
135x2
225x2
315x2
345x2
365x2
385x2
405x1
435x0
dimel deads
135x10
185x10
225x10
275x10
lat pulls
worked up to 180 x 9
abroller/swings 2 sets
back felt a little beat up hit most reps low training partner said 405 was inch high. hater!
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Post by dopar66 on Apr 27, 2007 7:49:15 GMT -5
Good goobley goo! That looks like 3Speed's squat log! Incredible squatting Sauble! 90# of chains? WHOO DOGGY! After those squats and deadlifts, you deserve icy hot and a mountain dew!
Have a great weekend, and swat your partner, you'll feel better. :')
God Bless.
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Post by sauble on May 7, 2007 8:07:56 GMT -5
4/28/07
bench comp/pause
135x10
185x10
225x3
275x3
295x5 pr
320x2
335x1
345x1
355x0
315x3 pr
rack lockouts 8 hole
135x3
245x3
335x3
405x2
425x1
9 ring
425x15
515x5
ghetto rows up to 225x3
cable rows 4 sets x 20
5/2/07
dead day
worked up to 385 felt like crap said fuk it.
5-6-07
bench
135x20
185x5
225x3
275x3
315x3
325x2 pr
340x1
missed 355
320x2
floor press
135x10
185x10
205x10
225x13
standing dumbell press 60 x10x2sets
didnt hit any prs but didnt get stronger
been doing reg benches for 5 weeks chanhging to bands this week.
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Post by 3speed on May 7, 2007 8:49:09 GMT -5
Sauble, Nice work on the squats and strong benching.
I'm not trying to pick apart your routine here. I have been stuck benching the same weight for 2 years and I'm just trying to learn something. What is the rationale behind going to max effort and beyond with every bench workout.
Doug wrote: "looks like 3Speed's squat log!" Doug, I have enough of a problem staying ahead of Mother Nature. Don't be challenging these pups on my behalf. ;D
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