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Post by Jim B. on Feb 13, 2007 11:53:29 GMT -5
Here is my log starting on 2/1/07.
I am more of a Bench Guy. Hope to do Full Power Meet at end of the year. I work out of my home due to location and distance of gyms around me.
I lift Raw only - use a belt on some heavy squat and deadlift.
6'3" - 218 lbs. - 43 (2/13/07)
Year end minimum lift goals - 385 - Bench 450 - Squat 500 - Dealift
Lower hip/back injury in Sept. 2006 - knocked me out of it last year in Full Power. Only got to comp. in Bench.
Hope this helps keep me on track for Nationals or World's this year.
2/1/07 - Arms
Preacher Curls - curl bar 75x16 (close grip), 75x12 (wide grip), 95x10 (close grip), 95x10 (wide grip)
Standing Bicep Curl - curl bar 115x8, 145x8, 145x8 (All wide grip)
Upright Chin (Curl Bar) Rows 85x10, 115x 10, 115x10
Double Arm Tricep Pulley Machine 70x12, 80x12, 90x8, 100x8
Rev. Curls - curl bar 95x8, 95x8, 95x8
Dips - Body Weight 3 Sets 20 - 4 count down
Wrists - Forearm - (2 handed - 15 lbs.) On this I use 15lbs. The weight is attached to a 4' long cord. It is attached to a 2 ' bar I hold in both my hands. While standing - I roll the weight up from the floor to the handle. Both ways twice. 2 sets. In the future I will indicate them as WRIST ROLLS 2x2.
2/3/07 - Chest
Flat Bench - 225x10, 315x3, 315x3, 315x3, 275x5(Pause), 225x10(Pause)
Dumbbell Flys - 40x10, 60x10, 60x10
2/5/07 - Legs
Leverage Squat Machine 225x8, 315x8, 405x8, 405x8 (Light Day due to just starting back).
2/6/07 - Arms
Sitting Dumbbell Curls 40x8, 40x8, 60x8, 60x8
Single Arm Tricep Pulley Machine 35x12, 45x8, 35x8
Single Arm Pulley Crossover - Shoulders 35x12, 35x8, 25x10
Dips - (Body Weight) 2 sets 25 (4 Count down)
Wrist Rolls 2x2
2/8/07 - Chest
Flat Bench 135x10, 225x10, 315x3, 315x3, 315x3, 275x6, 225x18
Dumbbell Flys 40x16, 60x8, 60x10
Dumbbell Shoulder Shrugs 60x12, 60x12
2/11/07 - Deadlift
(1st day back on these since Sept. Injury) 135x10, 135x10, 225x10, 315x3, 315x3, 275x6 (Slow Count), 225x8 (Slow Count)
I will post weekly logs at end of each week from now on.
Please feel free to comment - all help is welcome.
Jim
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Post by chancey on Feb 13, 2007 14:11:46 GMT -5
Welcome aboard rawpower42. Nice goals. That a bummer on your injury. Is this the result of a lift gone wrong? Proceed with caution for sure. Look forward to watching your progress.
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Post by Jim B. on Feb 13, 2007 14:35:57 GMT -5
Thanks Chancey.
No, I went to the doctor and he indicated that I have a very loose hip joint. To the point that the hip will sometimes shift or moves in the lockout part of the deadlift. When I push the hips forward.
It does not seem to affect me on either Squat or Bench. Just Deadlift.
I have been working on strengthening the hip stabalizers to help in this. Mainly leg lifts, floor exercises and strengthening the abs.
I am going to start out real slow on Deadlift and work more on reps. to start. I want to build it up in next 6 months before I get to crazy.
We all have our difficulties - this one is mine. But, not going to let it slow me down.
Jim
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Post by dopar66 on Feb 13, 2007 15:14:46 GMT -5
"We all have our difficulties - this one is mine. But, not going to let it slow me down." THAT'S the spirit, Jim!!!! Man, I empathize with funky skeletons. I have deformed knees, hips, spine, ribs, and shoulders. Only by the grace of God can I lift! Great plan on working on light deads to slowly build stabilizer strength. That is wisdom. But Jim, 315 is LIGHT? Now, to comment on your workouts post.... Good Gosh! Volume! Intensity! LIGHT leg presses? ?? Gadzooks! 'Nuff said!!! :') God BLess.
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Post by Jim B. on Feb 13, 2007 16:43:08 GMT -5
Doug,
I always get a kick out of you.
I have a number of old injuries throughout the years - mainly lower body - but I do not let them slow me down much. Just a small set back here and there.
I feel so much better when I am doing something.
Jim
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Post by dopar66 on Feb 14, 2007 12:43:08 GMT -5
Well, I wish mine was just injury related. They're all kind of birth defects.....lived with them all 38 years and they weren't an issue until....well.....the x-rays and all......let's just say I barely missed out on going to Persian Gulf I. Funny thing, with my knees, I can squat all day long, but if I run more than 100 yards or so they get to hurting so badly I limp for a couple of days. Not conducive to basic training....so I've heard.........
We'll just keep on plugging away, you and me, and show folks what us "mature" guys can do with wimpy little things like physical maladies!
God Bless.
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Post by Jim B. on Feb 15, 2007 15:08:19 GMT -5
Weight - 218
I had to switch Arm and Bench day. I have 1 guy that comes over and have to work around the 1 day he shows up a week. Great guy but makes it hard to schedule Bench workouts. Wife can only do so much.
2/13/07 Flat Bench - No Equipment or belt
135 x 15, 225 x 8, 315 x 5 ;D, 315 x 4, 315 x 4 , 275 x 8 (2 sec. pause) x 225 x 18
I think I could have gone 6 reps. on 1st set of 315 - but I am more concerned about building up rep weight. Goal by end of year - 3 set of 315 x 8 reps.
Dumbbell Flys -
40 x 12, 60 x 12, 60 x 12
Seated Military Press -
95 x 10, 135 x 7
-------------------------------------------------------------- Weight - 218
2/15/07 - Squats
1st day back doing conventional squat.
Goal: Not to concentrate on the amount of weight but strict technique to strengthen back stablizers and range of motion in hip.
Squats - All sets 4 sec. count down and below parallel.
135 x 10, 135 x 10, 225 x 8, 225 x 8, 315 x 1, 225 x 8, 135 x 10 with 2 sec. pause below parallel on each rep.
225 seemed pretty lite - but 315 was pretty extreme today. But it was good to feel heavy weight again.
Alternate Sets of Leg Extension, Leg Curl and Calf Raises. 3x3 All Double Leg Today.
Leg Curls - Free Weight Machine
50 x 16, 70 x 16, 90 x 16
Standing Calf Raises -
135 x 16, 225 x 16, 315 x 16
Leg Extension - Free Weight Machine
70 x 16, 90 x 16, 90 x 16
I have arms tomorrow.
God Bless All.
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Post by dopar66 on Feb 15, 2007 16:29:31 GMT -5
Wow what a week of lifting! AWESOME job on the benching, and that goal of 315x3x8 looks VERY doable from where i'm sitting! I really like that slow count on your squat too. Work those eccentrics on the way down! That gave me a chill just thinking about how nasty it is! WHOO DOGGY!
Awesome stuff my man!
God Bless!
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Post by chancey on Feb 16, 2007 11:58:16 GMT -5
That 315 for 8 will happen! I like the squatting approach - hmmm, how can I make 135 feel like 335. Good quality work.
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Post by Jim B. on Feb 16, 2007 16:03:25 GMT -5
Chancey,
At that speed I believe even the bar can feel heavy. I will at times do 8 counts with a pause. Those are really killer.
On the 315 - things have steadily been going up the last month. Someday I am going to plateau again.
(But hopefully not for a few more weeks).
I really believe the arm work has made the difference lately.
Jim
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Post by Jim B. on Feb 17, 2007 10:41:43 GMT -5
Weight Today - 220 lbs.
2/16/07 - Arms
Sitting Dumbbell Curls 40x12, 40x10, 60x8, 60x8, 40x8
Single Arm Tricep Pulley Machine 35x12, 45x8, 45x8, 35x12
Single Arm Shoulder Pulley Crossovers 35x12, 35x10, 35x8
Rev. EZ-Bar Curls 95x8, 95x8, 95x8
Dips - (Body Weight) 3 Sets of 25
Wrist Rolls 2x2
Got the Weekend off. ;D
Jim
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Post by dopar66 on Feb 19, 2007 9:34:48 GMT -5
Hope you had a great weekend off! Now the weekend's over, time to get back to work!!
HAHAHAHAHA!!!!!!!!!!!!!
:')
(25 dips? Great gravy you are counting too high!)
God Bless.
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Post by Jim B. on Feb 19, 2007 23:20:30 GMT -5
Bodyweight - 220 lbs.
2/19/07 - Deadlift
135x10 135x10 225x10 315x5 315x5 315x5 275x8 225x8
Everything seemed pretty strong today.
Jim
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Post by chancey on Feb 20, 2007 8:53:54 GMT -5
Dang that's a lot of reps! Felt strong (good) and hopefully no pain. Keep up the good work.
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Post by dopar66 on Feb 20, 2007 9:15:46 GMT -5
Dang that's a lot of reps! Felt strong (good) and hopefully no pain. Keep up the good work. What Chancey said!!!!! God Bless!
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Post by Jim B. on Feb 20, 2007 15:31:48 GMT -5
2/20/07 - Bench Day
Body Weight - 220
Flat Bench -
135x10 225x8 315x4 315x5 315x5 (Needed help on last one). 275x8 225x18
Dumbbell Flys -
40x16 60x8
At this point mt arms are waisted. I did my deadlift session last night at 10:00pm. Seemed to have no energy today.
Also, I seem to be weak on my right side compared to my left side - and have been for some time. Which is strange due to it being my dominate side. I have been trying to isolate what is weak but having hard time figuring it out. I do not believe it is in the chest - I think it is more of a shoulder-tricep thing.
I believe if I could work this out I would be able to push 315 x 7 or 8 at this point. And be real close to my goal of 315x10.
I have really worked hard on the single arm tricep and shoulder trying to see if that makes a difference. I seems to have helped overall rep. strength - but still lagging on the one side.
Any suggestions on how to determine problem and exercises that might help?
Jim
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Post by toolpod on Feb 20, 2007 16:17:53 GMT -5
"Goal by end of year - 3 set of 315 x 8 reps"
reach that goal and you should be over 400lbs for sure. I know that's what did it for me...I still swear by "sets of 8...as heavy as you can stand".
It's only recently that I had to change up for variety!
I have had some right tri weakness recently...I decided to add in some tris work, plus give time to rest in between tris and chest.
Try concentrating on gripping the bar hard while you press. sometimes that helps tri activation with me.
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Post by dopar66 on Feb 20, 2007 16:27:14 GMT -5
This is just a hunch, and keep in mind it worked "for me". Give the chiropractor a call. When I went in the first time there was almost 30 pounds difference in my grip strength right to left. After about a month it was below 10 pounds difference. Chiros don't work for everyone, though.
315x5. Darn. Someday, SOME day, I HOPE to be able to get 5 reps with it! My best is two, so my hat is off to you! You'll hit that 10 long before I get my 5!
God Bless!
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Post by chancey on Feb 20, 2007 20:45:49 GMT -5
Toolpod I think is on to something on the reps. After reviewing my logs when I could do 400 I was able to get 3 sets of 315 for 8. Along with my heavy day of say 365 for 3 sets of 3 I would also have one day a week I would do 3 sets of 12 for whatever I could. I was up to 285. Gos against most routines but the volume was low. I think that is my current problem - volume.
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Post by Jim B. on Feb 20, 2007 23:39:06 GMT -5
Doug - I usually go to the Chiropractor about once every two weeks. I took a couple of months off due to time and money (ran out of visits before the year was up). I get 25 visits a year through my wife's insurance. I think I will call tomorrow and start them up again this year. I agree with you - I feel better when I am straight and not twisted. He has broken up a number of adhesions over the last year or two. It has made a huge difference in my overall health.
Toolpod and Chancey thanks for the info. I am big on the rep. thing - it has worked well for me over the years. I am with you on the 3 set of 315 x 8 reps. to hit 400 or 405 - Four Plates - Yea Baby!
Could you guys look back at my logs and tell me if you think my volume is right. I find that is my biggest problem - overtraining. With the added squat and deadlift now - seem to be harder to recover. Strength has not dropped off yet and so far the reps. are still slowing going up. I wasn't going to do my arm workout until Friday. I have to leave for the weekend - family trip - I won't get back to deadlift and squat till next week.
Jim
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Post by chancey on Feb 21, 2007 9:05:52 GMT -5
Volume is so individualistic that it’s hard to gauge. Just look at some of the logs. Some guys do huge volume and get away with it. I think sometimes I get caught up in it. Maybe someone can offer up some advice but ultimately I believe you’ll know.
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Post by Jim B. on Feb 21, 2007 9:51:18 GMT -5
Chancey,
Yes, when I was 20 I could work-out 3 hours a day 5 days a week. (Remember the barbarian brothers - LOL). Now we are going back some.
Today at 43 I have found that I can get pretty much everything done in about 6 to 8 hours max. a week.
I definitely am much smarter in my training and believe in recovery - big time!
My biggest indicator of over training is - being tired all the time, soreness of the body and burn-out. If it starts to get more work than fun. I am doing to much. I also watch if I start to lose strength.
It is harder to slow down as you get closer to a goal, also. I have seen guys go back wards just as they were getting close to their goal - due to over training.
I have always looked at this sport as a lifetime thing. I takes time to build a good base and get the body used to the stress that you are placing on it. The body adapts over time - but it takes time.
Jim
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Post by chancey on Feb 21, 2007 11:57:29 GMT -5
...ummm, yeah I remember the Barbarian Bros., I thought they were it. You’re right on about the lifetime thing as long as your not taking shortcuts that is. That is what the younger folks need to know. Unfortunately we live in an instant gratification society and people are always looking for the easy way out. I didn’t break a 300 pound bench press until I was in my late 20 and have pretty much gotten increasingly stronger every year. Part of that was lack of good training info (those flex workoust just didn't cut it). The resources today are just unbelievable – yeah I am slightly jealous.
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Post by toolpod on Feb 21, 2007 13:46:54 GMT -5
the Barbarian bros...ouch! What ever happened to those guys...I remember them from DC Cab. :-)
I'll second Chancey, volume tolerance is pretty individual, and it seems to fluctuate too, sometimes I can put up with more or less. Usually my first signs of overtraining are *mental* not physical...crabby, don't really want to be in the gym, dreading heavy day....then the reps fall, and poundages start dropping after that.
Its all about taking your time, I'm like Chancey, I didn't break 300 until I was 28-29...I tell all the new guys that will listen to a "geezer" like me...Slow and Steady wins the race.
Reps wise, the way I made my gains up into the low 4's was, 3 sets of 8 heavy as possible...usually the last set of 8 I could only crank 4-6, but when I finally got 3 full sets of 8, it was time to bump up 5-10lbs.
Of course, up until 30 or so, I actually did that heavy chest routine 2-3 times a week(!) M, W,F for years. Now I get 1 heavy and one light a week...and that's all I can stand, I'll be 37 in April.
Now, I keep the heavy reps as one of my Main Movements to cycle in and out of every couple of weeks.
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Post by Jim B. on Feb 21, 2007 15:05:10 GMT -5
I have lifted off and on for 30 years - started around 13 years of age. I had always had problems with acid reflex so it was hard to eat well. At 165 lbs. the best I could push was 285.
Well 2 years ago. I had a severely infected wisdom tooth and had been bothering me for about a year. So between the tooth, not being able to eat and running my own company plus trying to lift. Put me in the hospital at 160 lbs. Most weight I ever carried at this time was 185 (And that was work).
They cut out the tooth - (hit the nerve- oh well). And then put me on Nexium (the little purple pill) for the acid reflex.
Went to the Chiropractor and straitened me out form sitting for years.
Within 1 year I had gained around 50 lbs. I normally carry about 7 to 9% body fat - and still do.
Food tasted so good and I wasn't getting sick from the acid. I could stand up straight again. What a difference a year can make.
This sport has been a lifesaver to me. And I truly mean that.
But, within the last 2 years I have gone from 160 to 220 lbs. Bench from 285 to 375 and possibly 400 + by end of this year.
I think my body is still adjusting to everything. Competed the 1st time in March of 2006 and hope to many more. I feel the best that I have ever felt in my life. And it is something that I want to do till I die.
Bury me with my Bench.
And I really love being around positive people like the ones on this forum.
Thanks everyone for your inspiration these last 2 years.
Jim
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