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Post by chancey on Feb 22, 2007 18:31:48 GMT -5
Ecellent 2 board work and congrats on the PR! One of many I see in your future. Man I'll pass on those Bradford Presses. Those would be murder on my shoulders.
Thanks again for that Pavel link. I have had my nose buried in it and see lots of stuff I would like to try.
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Post by rickhussey on Feb 23, 2007 8:44:52 GMT -5
2/22/2007 Dynamic Effort SQ/DL
Box Squat 225x9x2 Speed DL/Pulls 315x6x1 Hanging Leg Raises 3x12
Great speed on Squats last night.
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Post by chancey on Feb 23, 2007 8:58:13 GMT -5
I've never done speed work outside of Bench. Of course doing DL & Squats on seperated days I'm not sure how it would fit into my schedule. Something I would like to try.
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Post by bearwolf on Feb 23, 2007 9:30:56 GMT -5
Great new journal Rick... looking forward to watching the progress...
And you, chancey and doug are still pups... wait until you reach the 40's.. it's the bext decade.. or at least I hope it is...
GL.. and keep lifting heavy!!
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Post by dopar66 on Feb 23, 2007 10:53:11 GMT -5
Rick, that is some brutal speed work! I tried speed work on squats last summer and I truly appreciate your workout! Excellent! And those nasty speed deadlifts, extra brutal!
THAT is how you build explosion!
God Bless!
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Post by rickhussey on Feb 26, 2007 8:40:05 GMT -5
Sunday 2/25/2007 Dynamic Effort Bench
Speed Bench 200x7x3 4 Board Presses 290x5x3 Chin Ups 5x5 ez
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Post by rockman181 on Feb 26, 2007 19:52:29 GMT -5
Boards on DE day?
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Post by rickhussey on Feb 27, 2007 8:17:03 GMT -5
Hey Rockman -- see my copy/paste from a Wendler article. Heavy triceps works usually follow DE BP. One day is devoted to high intensity/low volume triceps work, the other is devoted to low intensity/high volume triceps. For example, high intensity triceps training would consist of 4 or 5 board presses or rack lockouts. The low intensity training will be geared to triceps extensions and pushdowns. On what day to put each of these is entirely up to you. I’ve always had good results putting the high intensity day on dynamic bench day. www.elitefts.com/documents/template.htm
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Post by rickhussey on Feb 27, 2007 8:20:46 GMT -5
2/26/2007 ME DL
Deadlift 135x5, 225x3, 315x1, 355x1, 405x1, 460xmiss, 460x1PR (15lb PR) Band Leg Curls 4x8 Ab Pulldowns 4 sets Calf Raises 4 sets
I had a friend over for some heavy pulling. My first miss with 460 was just below the knee. My back was rounded way over and I let it go. I set up again 2 minutes later and pulled with more speed and aggressiveness. The lift was good..no hitching. That is a 15lb PR. I'm happy, but only for a moment. 500 is my goal for the summer timeframe.
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Post by chancey on Feb 27, 2007 8:52:12 GMT -5
Way to regroup and nail that PR. A 15 lb Pr no less. I like the attitude. Go get that 500!
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Post by toolpod on Feb 27, 2007 9:04:22 GMT -5
Good job on the deadlift PR!
A lot of times I'll add extra triceps stuf, like boards or high-rep work at the end of DE day just to get the extra burn.
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Post by biglifter on Feb 27, 2007 9:13:00 GMT -5
Huge DL, Rick. Nice job. Even more impressive to nail it after a miss!
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Post by dopar66 on Feb 27, 2007 10:06:45 GMT -5
CONGRATULATIONS! Deadlift PRs are gut checkers, and a 15 pound PR is awesome! Again, congratulations!
God Bless!
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Post by rickhussey on Feb 28, 2007 23:38:18 GMT -5
2/27/2007 Bench training
Benchpress 270x1, 275x1, 280x1 - 2 second pauses Benchpress 180x4x6 2 second pauses Chin Ups BW+35lbs 2x4, BWx2x5 Bicep Curls 70x4x10
Those 2 second pauses are tough.
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Post by chancey on Mar 1, 2007 8:51:58 GMT -5
Good pause work Rick. Keeps things realistic and come meet day you're more apt to PR then bomb out.
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Post by dopar66 on Mar 1, 2007 9:02:02 GMT -5
Yeah, what Chancey said! Also, if you practice long-pausing, meet day you'll feel likeyou are doing a T&G and you will DESTROY the weights! WOOOO HOOOOO!!!!!!
God Bless!
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Post by abebesheir on Mar 1, 2007 11:43:35 GMT -5
I second what Chancey and Doug said... In my humble opinion there's no better way to prepare for a competition than by doing heavy paused singles. It really will help come meet day... Nice job on your deadlift PR... I know how hard it is to come back after a missed attempt. You showed some real mental toughness there!
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Post by rockman181 on Mar 1, 2007 12:21:09 GMT -5
Nice lifting, those pauses are a killer. They really add another level of difficulty to the lift, but they are soooo good for you.
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Post by rickhussey on Mar 1, 2007 19:58:24 GMT -5
3/1/2007 Squat Training
Squat 315x1, 325x1, 335x1 Squat 225x4x6 Heavy Calf Raises 4x8 Side Bends 4x7
Taking a step back with weight and ramping up again. All reps were easy. I dug out the video camera for the first time to look at my form. I am always skepical of my squat form, but it looked dead on and my depth was great. All reps looked exactly the same. I always think I am rounding over, but after watching the video I do not. I maintain a flat back. I think I'll start doing this for DL and BP as well. It's not digital so I won't be able to upload and share with you.
Sorry for not posting on others logs. I've taken a couple days vacation. Will resume posting & commenting again on monday.
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Post by dopar66 on Mar 2, 2007 10:54:03 GMT -5
That is one smart plan! Really a twofer! Not only ramping back up, but videotaping to watch form. ALRIGHT! Who says raw lifters don't know how to use technology?
:')
And if you consider a 335 pound squat as being light, somewhere to "ramp up" from, let me introduce you to a workout partner, 3Speed.....
:')
God Bless!!
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Post by rickhussey on Mar 2, 2007 15:48:29 GMT -5
3/2/2007 Bench Day II - Triceps
2 Board Press 225x4x6 ez- slight pause JM Press 90x4x6 ez Dumbell Rows 100sx3x7 tuff Bicep Curls 75x3x8 ez
Goals next week: 2 Boards 235x4x6, JM Press 95x4x6
Starting a cycle...light weight on 2 Boards. Am new to JMs and technique, so the weight is really light. Sounds like Chancey is going to give this JM Blakely Bench Routine a shot as well. It will be interesting to compare gains after awhile.
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Post by chancey on Mar 3, 2007 11:04:56 GMT -5
Yeah, I am going to try his routine out. It most resembles past routine I’ve done when I didn’t know what I was doing (you know, what’s west side?) and had my biggest bench. I think I have been overtraining and I like his approach of no more than 2 exercises for big muscle groups. I drank the Kool-Aid. What I most like is that his routine is good for a raw bencher. It looks like our day 2 will be the same. If I can keep 2 boards on my chest w/out help I’m in. Time to break out the duct tape.
Good luck to you as well.
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Post by rickhussey on Mar 4, 2007 16:47:29 GMT -5
3/4/2007 Deadlift Training
Deadlift 380x1, 390x1, 400x1 Deadlifts off 3" blocks 315x4x6 Ab Pulldowns 3x10 Timed Calf Raises 3 one minute sets.
Worked up to 85% of my 1RM on DL...focus was on technique. Again, I video taped this and watched after. Form looks great. The deficit pulls for 315x4x6 had me huffing away....90 second rests on these. Next weeks goal on Deadlifts is 390x1, 400x1, 400x1.
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Post by 3speed on Mar 4, 2007 18:37:52 GMT -5
Plate deads with 315 is strong work Rick. Nice pulling.
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Post by chancey on Mar 4, 2007 20:59:52 GMT -5
Nice work Rick. I like the way you worked up your singles and then hit them for reps on the block. You won't be leaving anthing on the floor!
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