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Post by rickhussey on Mar 9, 2007 9:05:49 GMT -5
3/8/2007 Squat training
Squat 325x1, 335x1, 335x1 all reps ez and very deep. Squat 245x4x6 Ab Pulldowns w/bands 3x12
All day long I had the intention to set a PR with a 400lb raw squat. I've done it to near parallel a few times over the last 6 months, but that's not deep enough. By the time I got the kids to bed 8-8:30pm, I was entirely wiped out. I still thought I had an outside shot, but even the warmups felt heavy. So, I stuck with the training plan like I should have anyway. This is probably good since I started feeling a slight twinge in my left lower back. I pressed forward as I found if I stayed really tight it would not bother me. Feels fine this morning.
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Post by toolpod on Mar 9, 2007 9:38:56 GMT -5
Rick...that looks like its on the JM template...I gotta say...you used the Jedi Mind trick on me, and now I'm trying that too. I can't beleive that you work out that late at night! I'd never be able to fall asleep if I did that! Very good call on listening to your body...twinges may be nothing but it's not worth it to push it and buy an injury. "This crew is totally killing the lifter stereotype." Shhh! I think in general we get a bad rap as knuckle-dragging cro mags...(they must really mean *bodybuilders* haha just kidding) I haven't met anybody here that wasn't sharp! You need a strong mind to drive a strong body. Moreover, never a bad time to reflect that we all run with the gifts that the Master gives us, and be grateful.
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Post by rickhussey on Mar 9, 2007 10:13:55 GMT -5
It is from the JM template. Although it was written for benching I am trying it out on deads and squats. It's a great blend of heavy singles work and the 4x6 follow-up for building strength.
I usually lift around 8pm. Guess I'm used to it now. I aim to stay on plan.....even if that means I work out at 10pm like I did last week.
We do get a bad rap, however imagine the deadlift I could have if I were a knuckle dragger. That ROM would be great!
________________________________________________________________
I agree with you 100% here. The older I get, the more I appreciate life and what has been given to me. My challenge is meeting this: God gives us gifts not just for our own enjoyment, but also so we can help others. "As each one has received a special gift," 1 Peter 4:10 explains, "employ it in serving one another, as good stewards of the manifold grace of God."
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Post by dopar66 on Mar 9, 2007 10:29:36 GMT -5
You made the better decision. You aced the workout and did NOT damage your confidence by missing a huge attempt on a less than stellar day.
The more I read yall's posts about the Blakely routine the better it sounds. I'm going to stick with my current plan for now, but when I plateau or finish the plan, whichever comes first, I plan on giving it a shot. Post on!
I like that that new sig! 1 Peter 4:10 is a GREAT verse!
God Bless!
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Post by 3speed on Mar 9, 2007 10:33:30 GMT -5
Wise decision sir. Discretion is aften the better part of valor.
Train smart and live to train another day.
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Post by Deleted on Mar 9, 2007 12:04:49 GMT -5
Ahh - another night lifter! I hit my garage gym once my kids are in bed. I can totally relate to you about rying to get up for a workout. I find myself heating up some coffee from the morning brew, about 20 minutes before I workout, and/or maybe a piece or 2 of fruit.
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Post by abebesheir on Mar 11, 2007 10:54:11 GMT -5
Hey, Rick... I really like this new workout template of yours. Mike Christian borrowed some ideas from JM Blakely that's for sure! After the 3/17 competition, I will be returning to the 2006 benching routine that got me from 285 to 310. First, you perform three singles... building up to approximately 90%. Then, you drop about 40-50 pounds and do two triples. You drop another 20 or so pounds then start three paused triples dropping ten pounds per set. With the bottom weight of the paused sets, you do 2x5 with a 12" grip. With the top weight of the paused sets you do 2x5 with an 18" grip. You close the workout with two sets of seated shoulder presses.
EX.
BP 1x255p, 1x265p, 1x275 t&g 2x3x235 t&g 3x215/205/195 paused 2x5x195 w/12" grip 2x5x215 w/18" grip 2x5x145 seated press
I know that this has many similarities to the Blakely routine and I know for a fact that Mike corresponded with him when Blakely was still actively benching. Nice job applying this scheme to squats and deadlifts, I would try the same thing if I didn't already have a plan outlined.
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Post by rickhussey on Mar 11, 2007 16:04:32 GMT -5
Thanks John. I appreciate the info. I may consider that soon.
3/11/2007 Bench Training Benchpress - all reps paused. barx25 90x10 135x5 185x3 225x1 245x1 270x1 280x1 290x1 300x1
JM Press 135x4x5 Band Assisted Chin Ups 3x12
**Note - I elected to eliminate the 4x6 today and did a couple extra heavy singles. I have elbow issues with my left arm and all the reps lately are bothering it. It sometimes is difficult to lock out with that side and I am not sure what it is. I think I'm going to reduce my bench workout to 1x/wk until starts to feel better. Suggestions?
This past week or two I have also felt sluggish, unmotivated and tired. I like to feel fresh and ambitious when I am training. Maybe I need a week off, but I can hardly stand myself when I don't get my weekly dose of training - LOL. Way to much energy.
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Post by chancey on Mar 11, 2007 19:29:36 GMT -5
Rick,
Maybe you should not being doing those Jm presses and eliminate any heavy extensions until your elbow gets better. Listen to your body. You need a break give it one. If you need to go through the motion do some work with 50%, just some light stuff, to get the blood flowing. The key here is stay away from the heavy stuff. Solidify your plan and start back up next week.
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Post by rickhussey on Mar 12, 2007 8:32:27 GMT -5
Yes, I think I will deload this week for bench. I have a heavy squat session scheduled weds with another lifter, so I can't skip that, but it will be the only workout this week. It has been a long time, so the break will probably do me some good. Tricep extensions (over head ext, skull crushers, etc) bother my elbow, but JM presses don't. The plan will remain the same moving forward. Thanks for the feedback.
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Post by dopar66 on Mar 12, 2007 11:45:31 GMT -5
Nice pressing, and wise plan! You and I are on about an even playing field for the race to 350 as anyone I could imagine......same bench, same goal, same elbow problems....dang!
Keep the ice and icy hot on that elbow, and next week enjoy the heck out of that deload session! (I have one week after next WOO HOO!)
God Bless!
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Post by abebesheir on Mar 13, 2007 1:36:42 GMT -5
Hey Rick, The de-load week is a fantastic idea... Lowering the volume should help with your elbows issues. I have had the same problem from time to time. I found that doing a lot of heavy close grip bench and nosebreakers was really aggravating my elbows. By eliminating my secondary benching session and doing away with the 12" grip pressing, I was able to mend both elbows. I still avoid going really heavy with nosebreakers (Mike had me do a 6RM in this exercise one cycle and that caused some real pain). I think that by dropping weight and increasing the volume slowly, you could arrive at a better place. Maybe you should start with barbell extensions to the throat, doing 5x12 with just the bar and two ten pound plates. Jump up 5 pounds per week until the 5x12 is difficult, then go to a 6x8 scheme... before a meet just taper down from 6x8 to 4x6. That should get your elbows in prime condition for a huge meet bench!
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Post by rockman181 on Mar 13, 2007 18:49:50 GMT -5
Nice pressing, looking very strong.
I have to echo all of the great advice you've already gotten. I don't do nose breakers anymore, due to elbow pain. I get a lot of elbow pain when I lift heavy too long. Because I'm older, I have to be more conscious of cycling and de-loading.
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Post by rickhussey on Mar 30, 2007 8:14:41 GMT -5
Took a little time off....Starting a new 8 week cycle at 70%. I'm not used to lifting this light, but I think I need the break from the 85-90+% range.
3/29/2007 Squat (70%) 265x8x3 1minute rest. maximal force applied to each rep. Pause Squat 225x3x3 Weighted Situps 4x8 Calf Raises 4x10
3/29/2007 Benchpress (70%) 215x8x3 - first rep ea set / 2 sec pause Nose Breakers 85x5x8 Military Press 100x4x12 Benchpress 5 second pause 135x3, 155x3, 185x3. (these are done with a piece of paper on my chest. The goal is the hold the weight at the chest without wrinkling the paper for 5 seconds and then press). another lifter swears by this for building strength off the chest. Band Pull Aparts 3 sets
Deadlifts tonight or tomorrow.
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Post by dopar66 on Mar 30, 2007 11:13:07 GMT -5
Pause squats....... heh heh heh...........
Gonna love THAT in the morning......
:')
I'm growing particularly fond of the 70% range.
Have a blessed weekend.
God Bless.
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Post by rickhussey on Mar 31, 2007 19:02:36 GMT -5
3/31/2007 Deadlift Training Week 1
Deadlift (70%) 325x15x1 (singles) Rack Pulls 315x1, 400x1, 465x1, 500x2 Dumbell Rows 60x4x8 Shrugs 225x2x15 Hanging Leg Raises 3x12
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Post by chancey on Apr 1, 2007 13:17:58 GMT -5
Is this the begining of the "Road to Milton, VT"? I need to rethink my goals and maybe adjust for that meet. Nice combo of exercises.
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Post by rickhussey on Apr 1, 2007 16:11:39 GMT -5
I believe so! I need to set some goals for that meet. A 500 deadlift is one of them...that's why I am doing rack pulls every other week....I need to get that weight in my hands. Each time I do them I plan to lengthen the range of motion. So, the next time I will slide a couple 1 3/4 inch boards under my feet.
Hmm. I need to think about bench and squat goals for July. July sounds far away, but there's only about 3 months to go. I'm thinking a 400lb squat, 325lb bench, 500 lb deadlift @ 198.
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Post by chancey on Apr 1, 2007 17:19:08 GMT -5
I was thinking the same thing. July sounds so far off but is only 3 months. I think that is perfect time to get ready. I like the DL approach. Obtainable goals from my view.
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Post by dopar66 on Apr 2, 2007 10:22:06 GMT -5
315x15 singles? Yikes!
Outstanding rack work too! I dare say that 500 DL is as good as in the books!
God Bless.
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Post by rickhussey on Apr 3, 2007 7:29:24 GMT -5
4/2/2007 Squat Training - Week 2 Squat (75%) 280x8x3 Half Squat 225x3, 315x1, 400x2 Weighted Situps 4x9 Calf Raises 4x15
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Post by dopar66 on Apr 3, 2007 9:23:28 GMT -5
NICE! 75% for 24 reps is kinda intense! Then that 400x2 on the half squats, that is OFF THE CHART intense! Whoo, I bet the CNS is screaming right about now!
God Bless.
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Post by rickhussey on Apr 4, 2007 20:58:39 GMT -5
BenchPress Training 4/4/2007
Benchpress (touchngo) Barx20, 90x5, 135x5, 185x3, 225x1, 245x1, 275x1, 290x1, 315x1 2 Board Press 315x1, 325x1, 325x1, 325x1 NoseBreakers 90x15, 90x9, 90x6 (30 second rest) Plate Raises supersetted w/ Band Pullaparts 3x12
That was the easiest 315 has ever felt, so that is good. Felt good for 325 tng, but held back. Boardpresses were done with my competition goal (Aug- 325lb BP goal). I'm doing the same with SQ and DL...using a partial movement with my competition goal (400lb SQ, 500 DL). Just have to be careful and not overdue it on these.
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Post by biglifter on Apr 4, 2007 22:18:21 GMT -5
Hey Rick. I love using that technique of getting the comp weights in a partial (walkouts, boards, or off blocks). Great plan and real strong bench! Nice work.
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Post by abebesheir on Apr 5, 2007 2:29:25 GMT -5
Very nice workout, Rick... I can't believe you had enough in the tank to do the board press singles at 325 after benching 315x1. I find that I am pretty much done for after hitting a near max single. Excellent nosebreakers, too!
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