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Post by sauble on May 8, 2007 8:20:57 GMT -5
3 speed my thoughts on training 1. i like to train heavy leaving some in the tank sort of goes against my former marine mentality lol. well i only train bench once a week so i feel i have 7 days to rest. my other day is a bench assitance day think lats, delts no pushing though, box sqauts maybe some high rep tris and bis. if i feel my gains are slowing i will change it up a little(congugate) for example this sunday im going with bench with mini bands paused, and ill stay with that till no gains then on to chains then back to sw. i will aslo rotate to 5's, 3's, and 2's. sometimes i should back off though! my goal is 375 at bench nats! going to go bench only for awhile my low back just doesnt seem right. when i pull it just like theres a lot more straining than i used to have.
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Post by sauble on May 11, 2007 9:47:08 GMT -5
5-10-07 strongman day !!!!
Did this for fun to change things up plus its cool to train outside. I liked that about the marine corps-log drills/ o course Hurrah !!!
exercise 1 Farmers walk with 100's course length 30 yards did 5 trips 2 x beat my training partners
exercise 2 clean and press 135 for reps did 2 sets of 10 butt still kicked from exercise one we toook noo rrest puked on this one projectile!!! lost by one rep came in second
excercise 3 chain drag a huge chain 20 foot long the links are about 6-8 inches long 50 yards 3 trips came in second burnt hammies.
did some swiss ball abs and hyperext grapplers biceps with kettlebell pushdowns high reps hex dumbell holds picked 40 held it about 5 secs chain fatman pullups then we all got gay and measured our guns mine were 18.5 pretty good for not really doing biceps lol
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Post by dopar66 on May 11, 2007 10:22:54 GMT -5
GOOD GRIEF! You EARNED the right to target puke! What a workout!
All I can say is GOOD GRIEF!
God Bless.
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Post by sauble on May 14, 2007 4:11:07 GMT -5
5-13-07 mothers day bench with doubled mini bands paused 135x3 185x3 225x3 275x1 300x1 305x1 315x0
added 2 board 315x3 335x1 350x0
dumbells 85x10 85x17 100x10 100x4
dips 2 sets x 20x17
bent rows 135x10 185x10 205x8 225x6
lat pulls
king kong biceps 2 sets
tri pushdowns 2 x 20
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Post by dopar66 on May 14, 2007 7:02:02 GMT -5
NICE workout Sauble! That's some RIDICULOUS work with the chains! YEE HAW!!! One thing about the chains, they too awaken the beast and 360 doesn't stand a CHANCE against you next meet!
I just added the Kelso Shrugs in since the start of '07. So far the jury is out, but they "seem" to be strengthening my traps up. Those suckers are nasty! Beat the HECK out of a standing shrug all day long!
(Pondering: I wonder how that NO would mix with a dew.....) :')
God Bless!!
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Post by chancey on May 14, 2007 8:06:54 GMT -5
Nice pressing. What the heck are King Kong biceps?
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Post by sauble on May 20, 2007 6:28:29 GMT -5
May17 07 strong man day 2
Event one farmers walk/ 100's 8 trips beat last by 3
Event two clean and press 135 x 18 reps beat my last 7 reps
Event 3 200 pound chain drag 4 trips beat last by 1
event 4 leverage sqauts worked up to 695 x1
lat pulls close grip pushdowns king kongs russian twists
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Post by sauble on May 20, 2007 6:29:44 GMT -5
King kongs we take two mini bands double around a pole think cable crossover bicep curls
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Post by sauble on May 20, 2007 6:32:07 GMT -5
Todays bench day I plan on taking names lol. Im gonna drink a dew and push some weight. we are putting a myspace page together under the name raw brute strength
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Post by dopar66 on May 21, 2007 11:52:23 GMT -5
Todays bench day I plan on taking names lol. Im gonna drink a dew and push some weight. we are putting a myspace page together under the name raw brute strength My favorite energy drink! I'm gonna have to look up your myspace thing and check it out. That was one NASTY strongman workout. I'da puked. Early. Often. ;D God Bless!
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Post by sauble on May 22, 2007 10:17:14 GMT -5
Bench Day 5-20-07 135x10 185x5 225x5 275x3 295x3 320x2 325x2 340x1 350x0
inclines worked up to 245 x5
lat work
going to stay with triples seem to be burning out no getting weaker but plateauing at 345 lack of sleep and food doesnt help either Midnight shift sucks!!! Talked to the Bossman I am going to do his routine till Raw nats I will hit a pr or break something that is the only option.
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Post by dopar66 on May 22, 2007 12:33:34 GMT -5
Triples are tried and true.
Um, please pardon my alliteration, I was practicing it on you......
I must respectfully concur on midnight shift. I do NOT miss those days!
Been a lot of good feedback on the Bossi routine, can't wait to see that 350x0 change to at least a 1.
God Bless!
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Post by chancey on May 22, 2007 18:46:42 GMT -5
I think these guy that rep may be onto something. Dennis Cieri has got his workout up (thank you) and he starts of with 12 reps dropping 1 rep a week as he goes up 20.
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fatty
Full Member
Posts: 130
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Post by fatty on May 22, 2007 18:52:07 GMT -5
I agree Midnight shift sucks. i worked 2200 to 0700 for 10 years as a patrol officer. then get up at 8:30 to be at court or woke up whenever for a SWAT callout.
It was wonder i had the energy to train correctly plus eat decent.
Your numbers look solid, keep pushing bro..
fatty
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Post by sauble on May 31, 2007 1:30:56 GMT -5
May 27 bench day pauses comp set up 135x10 185x5 225x3 285x3 315x4 pr 325x3 pr 335x1 335x1 275x8 275x7
lockouts 9 245x10 335x10 405x6
incline dumbells 60 x10 100x7 100x7
flyes 40x22 60x15
may 30
front delt raises 3 sets side delts 3 sets rear delts 3 sets
lockouts 245x10 335x10 375x8
pushdowns 3 sets
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Post by dopar66 on May 31, 2007 11:46:58 GMT -5
MON DIEU! (In case you missed it earlier, that's French for "you can have MY dew!")
CONGRATULATIONS! Back-to-back PRs? UNREAL! Then the ridiculous lockouts x6! Then yesterday you lockout 375x8! Good Grief! OUTSTANDING workouts Sauble!
Please correct me if I'm wrong, but the best I understand it this. You're benching Friday of the nationals with your team, then offering to help out Saturday? If so, I certainly look forward to meeting you there.
God Bless.
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Post by sauble on Jun 1, 2007 0:25:24 GMT -5
May 31 2007 bench aux day pulldowns with 150 pounds med grip 2 x10 wide grip 2x10 close grip 2x10 cable rows/150 2x10 pullups / 45 pounds set1 4 reps, set2 3reps, set1 3 reps everyones talking crap grabbed a 100 did it for 1 curls 80 pounds 4sets 10 reps 2 close 2 wide
leverage sqauts 200x10 290x10 380x10 470x10
Doug Ill be spotting and loading your 500 squat and 315 bench lol see you there we are all excited about raw nats. want to see cieri hit a big bench and hopefully a raw 800 pound sqaut.
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Post by dopar66 on Jun 1, 2007 13:40:34 GMT -5
"Doug Ill be spotting and loading your 500 squat and 315 bench lol see you there we are all excited about raw nats. want to see cieri hit a big bench and hopefully a raw 800 pound sqaut."
WOO HOO TIMES TWO!!! Looking forward to meeting you! (Practicing my Dr. Seuss thing there....)
I plan on watching the bench meet Friday. Man I'm getting adrenaline pumps just THINKING about it!
God Bless!
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Post by sauble on Jun 4, 2007 12:18:15 GMT -5
June 04 07 135x10 185x10 225x3 275x3 315x3 330x2 pr all paused 340x1 305x3
t rows 1 =45 plate 1x20 2x20 3x10 4x10 5x3
pullups 35x5 85x1 bwx8
kb tri ext 35x20
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Post by dopar66 on Jun 4, 2007 14:18:22 GMT -5
CONGRATS on the PR!!!!! And you STILL follow up with 340! I remain in awe...... 4 plate t-bars for 10? Egad man! You have no problem cranking a lawn mower I assume.....
God Bless!
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Post by rockman181 on Jun 4, 2007 18:51:51 GMT -5
Outstanding workout. Congrat's on the PR
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Post by chancey on Jun 4, 2007 19:15:24 GMT -5
Double concur. Nice Pr & those t-bar rows look awesome!
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Post by sauble on Jun 13, 2007 23:41:30 GMT -5
June 6 bench with doubled mini 135x3x6sets 185x3 225x3 bands off 275x3 315x3
jm presses
june7 box squats up to 425 pulldowns to touch point
June 10 07
bench comp paused 135x10 225x10 270x6 295x5 295x5 305x4 315x3 315x3
dumbells 60x8 85x8 100x8 100/7.5 chain each dumbell 8 reps 100/ 2 chains 15 each side 5 reps
rolling dumbell ext 2sets
kb ext 2 sets
pullups 50x1 85x1 bw x 10
june 12
narrow pulldowns wide pulldowns to touch point
hammer curls closegrip curls wide grip curls done
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Post by sauble on Jun 13, 2007 23:46:24 GMT -5
Thoughts 6 weeks from nats right now im stronger than when i hit my 355 so things are going well. good news i bought a heavy duty competition bench and a glute ham for my gym so we will be mon deuing thursday night. reserved our rooms too, I called up thr hotel and told her i needed two rooms for 4 guys with a king size bed in each lol. she asked if i was joking. i thought it was amusing. But really im saving the spot in my king size for DOUG !!! LOL
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Post by dopar66 on Jun 14, 2007 7:47:56 GMT -5
good news i bought a heavy duty competition bench and a glute ham for my gym so we will be mon deuing thursday night. I am RELIEVED I didn't have a mouth full of dew when I read that. I dang near wet my britches, but I didn't give myself a nose enema. ;D ;D ;D AWESOME on the benching, Sauble! Can't wait to see you hit some new PRs on the 27th! 315x2x3 two workouts in a row tells me a) you can bench a LOT more than 315, and b) you are completely capable of ADDING weight to your workout. That's a big WOO HOO right there! God Bless!
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