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Post by dopar66 on Mar 5, 2007 14:57:33 GMT -5
Ouch, what were you, mad at yourself, to put yourself through those deficit pulls? Good grief! That was just plain mean!
:')
OUTSTANDING deadlift workout Rick!
God Bless.
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Post by rickhussey on Mar 5, 2007 15:02:39 GMT -5
Hahaha...Doug... to funny. I am paying for it today. Everything is sore...lats, traps, lower back.
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Post by dopar66 on Mar 6, 2007 9:19:45 GMT -5
Hahaha...Doug... to funny. I am paying for it today. Everything is sore...lats, traps, lower back. THEY WORKED!!!! ;D ;D ;D Rest up, big guy. You deserve it. God Bless!
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Post by rockman181 on Mar 6, 2007 18:59:49 GMT -5
What they said. Nice lifting.
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Post by rickhussey on Mar 7, 2007 8:51:34 GMT -5
3/6/2007 Bench Training Day I
BenchPress 275x1, 280x1, 280x1 -2 second pauses BenchPress 200x4x6 -2 second pauses Chin Ups 6x10, 6, 4, 4, 4, 4. Very little rest
I am digging the 2 second pause work. It makes the lift fairly difficult and I feel like I have lifted much more weight than I really have. This is a different way of benching for me, so I thinking this will lead to some PRs. 310 is my best in competition. I would love to have a 350 RAW this year. That's my goal.
Next weeks goal: Bench Press 280x3x1, 215x4x6. Chins --more then 32 chins over 6 sets. Goal is 6x10.
Here's an example of the progression I am using for the top 3 sets.
245, 255, 265 255, 265, 265 265, 265, 265
260, 265, 270 265, 270, 270 270, 270, 270
265, 270, 275 270, 275, 275 275, 275, 275
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Post by toolpod on Mar 7, 2007 9:05:56 GMT -5
Great pulling man...I like the single work up, then hitting the block work!
Where did you get the JM Blakely plan?
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Post by chancey on Mar 7, 2007 9:06:45 GMT -5
Looks good rick. I was curious how you would approach this day. It would be very tempting to do more chest. How did you feel after this? I will be benching tonight. Not sure what I am going to start with. The pauses are a crash landing into reality. I guarantee you will PR within 12 weeks!
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Post by rickhussey on Mar 7, 2007 9:46:43 GMT -5
Toolpod - check this post out. rawpowerlifting.proboards62.com/index.cgi?board=training&action=display&thread=1172689441Chancey- In all honesty, if you do strict pauses for a full 2 seconds on the 3 singles and 4x6, you will feel like you have done Benchpress PLUS Military presses and Dumbell Flyes. My chest, triceps and front delts were worked. I couldn't believe how much work I felt like I had done. Remember what JM said - more is not better....Better is better. 4x6 is decent volume and you also have the 2nd Tricep day with 2 boards. For singles I started with 90% or so. For the 4x6 I started with 60%. I was unsure of how the pauses were going to feel. I bumped the 4x6 weight up 20lbs since 60% was very easy. Next week will be 15 lb jump.
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Post by chancey on Mar 7, 2007 11:49:01 GMT -5
Thanks Rick. I probably needed to hear that even though I have all intention of at least giving this thing time to work itself out.
"more is not better....Better is better" I may have to hang that saying up in my gym.
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Post by toolpod on Mar 7, 2007 12:05:20 GMT -5
Thanks Rick/Chancey! I think I am going to give the JM workout a try!
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Post by dopar66 on Mar 7, 2007 12:22:57 GMT -5
I saw Blakely written ALL OVER that workout! I'm just too stubborn to give it a shot.....yet......
NICE workout, though. I may follow your template closely in the next few weeks. Looks like we not only have the same comp bench, but the same goal.
God Bless!
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Post by toolpod on Mar 7, 2007 12:37:11 GMT -5
The JM Workout reminds me of something my basic training instructor said...jeez almost 20 years ago:
"Sgt. Barry knows that girls like big biceps...Sgt Barry however sees nothing wrong at all with having 34 inch Triceps"
This was said immediately prior to a grueling set of push-ups with pauses at the bottom and top that left my triceps a quivering mess....and that was when I weighed 50lbs less than I do now! :-)
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Post by rickhussey on Mar 7, 2007 13:01:36 GMT -5
Doug- interested in a friendly race to 350? If so, I will post it under Training to see if there are others in the 275-320 bench range who are interested.
Toolpod...interesting you say that. I watched a special on navy seals bud training awhile back (on discovery). A lot of those guys were quite jacked in the chest/tri area. Probably from all the pushups, log pressing etc.
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Post by dopar66 on Mar 7, 2007 16:12:38 GMT -5
Rick, let's do it! You want to go by gym lifts, or first to do it in a meet? If it's a gym lift, will video work for you? I don't have an upcoming meet so that would give me an excuse to train harder. :')
God Bless!
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Post by rickhussey on Mar 7, 2007 16:17:10 GMT -5
Sounds good. I was thinking gym lifts, as I don't have a lot on the schedule for meets. Your word is good enough for me Doug.
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Post by chancey on Mar 7, 2007 18:33:40 GMT -5
Rick, was there any advanced math involved when you figured out your singles? I am going to try to stay in the 80, 85, then 90 range. I wonder if 90 is too much. Anyway, I like your progression.
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Post by rickhussey on Mar 8, 2007 8:21:32 GMT -5
No not really. I just started at 90lb. 2nd set-90%-5lbs. 3rd set-90%-10lbs.
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Post by dopar66 on Mar 8, 2007 10:00:24 GMT -5
Sounds good. I was thinking gym lifts, as I don't have a lot on the schedule for meets. Your word is good enough for me Doug. Cool deal! Reciprocate on the word, brother! God Bless!
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Post by toolpod on Mar 8, 2007 14:11:21 GMT -5
Rick: Yeah...those guys are hardcore!...I should disclaim...I was in the Air Force...basic training there, or in any other branch of the service compared to BUDS is like comparing a 5K to a Marathon! (AF would be like a 2.5K run-walk) We just had the misfortune of having a head Training Instructor who was a Rugby fanatic from new england...dude was scary..always came in Mondays with random bruises and always claimed that Football was for pu$$ies
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Post by rickhussey on Mar 8, 2007 14:18:05 GMT -5
No matter to me. Any one who has the brass to join any branch has my respect. I love that stuff. I should have joined up. I am now a soft-bellied desk jockey peddling software.
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Post by toolpod on Mar 8, 2007 14:28:37 GMT -5
The 2 best ways to describe the .mil is: 1. A great place to be From! 2. The most awesome place that you never want to see again! Loved it, wouldn't do it *again now*, but knowing then what I know now, would gladly do it again. Don't feel bad...I'm in the same boat except I'm helping peddle hardware! :-)
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Post by rickhussey on Mar 8, 2007 14:46:42 GMT -5
What type of hardware TP?
I sell automation software to .NET application developers, architects & testers. Our company is a competitor to IBM. Prior to that I've sold hardware: Switches, Routers, Intrusion Detection, and Web Security Appliances/Proxys.
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Post by dopar66 on Mar 8, 2007 14:58:19 GMT -5
I still have trouble from accidentally hitting the "delete computer" button......
:')
God Bless!
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Post by toolpod on Mar 8, 2007 15:13:20 GMT -5
Rick, I'm in the medical electronics biz. My last gig was doing R&D for a medical imaging company, right now I am doing product engineering (sustaining) for a Sleep (Apnea)company.
I started out doing software back in the day and jumped the fence to hardware about 7-8 years ago. :-)
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Post by chancey on Mar 8, 2007 19:59:40 GMT -5
Dang. This crew is totally killing the lifter stereotype. Brains & brawn!
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