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Post by chancey on Apr 5, 2007 7:58:33 GMT -5
325. Heck I am thinking 335. Nice pressing Rick.
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Post by dopar66 on Apr 5, 2007 8:16:34 GMT -5
WOW! I gotta concur with Big, Abe, and Chancey! Outstanding workout, and you GOT some reserve strength big guy!
God Bless!
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Post by toolpod on Apr 5, 2007 8:31:45 GMT -5
Way to go with the heavy board work AFTER heavy singles!
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Post by rickhussey on Apr 9, 2007 18:37:13 GMT -5
4/8/2007
Squat 135x5, 225x3, 275x1, 315x1, 335x1, 355x1 Squat 400x1 #10 pin, 400x2x1 #9 pin Deadlift 225x3, 315x2, 355x1, 400x2x1 Hanging Leg Raises 2x20
**Squats- extended range of motion on squats 2 more inches w/400lbs. In 2 weeks, I drop it another 2" to pin#8. # 9 is parallel and #8 is below, so I may have that 400lb squat sooner than I thought. I really feel this partial work on squats is giving me confidence with heavy weight.
On the other hand, deadlifts after squats are tough but will probably help come meet day.
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Post by dopar66 on Apr 10, 2007 9:21:39 GMT -5
Man, that iw SWEET! Two at 400 AT parallel, brother it is YOURS FOR THE TAKING!!!!
My hat is off to EVERYONE who squats and deadlifts in the same workout...... yall amaze me......
God Bless!
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Post by chancey on Apr 10, 2007 18:57:51 GMT -5
It is an interesting idea training them together. 3speed does a full power meet almost once a week. So it would seem to reason come meet day that you would know what to expect. Your not worried about what heavy squatting is going to do to your DL.
By the way, looks strong from my vantage point. 400 is very strong!
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Post by rockman181 on Apr 10, 2007 19:47:05 GMT -5
Nice lifting, well done.
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Post by rickhussey on Apr 12, 2007 7:36:07 GMT -5
4/11/2007 Bench Deload
Benchpress 155x3x8 (50%) Pause Bench 155x3x3 Nose Breakers 65x3x12 Chinups 3x8
First scheduled deload ever and it really felt good.
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Post by dopar66 on Apr 12, 2007 10:56:22 GMT -5
Beware: you will begin looking forward to the deload weeks as much as setting PRs!
:')
Glad to see you took it easy on your shoulders.
God Bless.
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Post by rickhussey on Apr 15, 2007 20:07:33 GMT -5
4/15/2007 Squat and Bench Training Squat 80% 300x3x5 Benchpress 70% 215x3x7 Nose Breakers 85x3x8 Chin Ups 1x9, 1x9, 1x7 Abs 3x10
Took a nice 3 day weekend vaca with the wife up in Bar Harbor ME. It is gorgeous up there. The coastline is rugged, but very beautiful. Enjoyed some really great seafood and rack of lamb.
Wow, I am really out of shape. The reps, which I am not used to, really beat me up. Can some one tell me...is there an advantage to doing 3 sets of 7 with 70% vs 7 sets of 3 with 70%? or 5x4 or any other combination that gets me to the total rep goal?
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Post by dopar66 on Apr 16, 2007 9:49:09 GMT -5
First off, glad yall had you a little vacation! That is excellent! And seafood, too! You speak my language......
Sets of 7, the advantage is that you build up a little endurance. If a meet goes long and you "cool off," or if there aren't as many lifters and it seems like your lifts are back-to-back, a little bit of endurance training goes a long way. Not too often or you mess with your strength training, but maybe once a week hit some high rep sets. There's a lot of highly technical physio type vocabulary to throw in there, but the long and short of it was summed up by Travis Mash in a recent PLUSA. He said train for worst case scenario then when you get to a meet NOTHING will mess with your head.
God Bless!
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Post by rickhussey on Apr 19, 2007 7:36:23 GMT -5
4/18/2007 Deadlift and Light Bench Training
Deadlift (90%x5 singles) 135x5 225x5 315x1 415x1 415x1 415x1 415x1 415x1
Light Benchpress 135x8 185x8 185x8 185x8
Chin Ups x9 reps x9 reps x5 reps
Weighted Situps 3x12
*extra - did some band pullaparts for 3 sets
The meet I was planning on this July has been cancelled, so I am giving the Milton, VT meet a lot of consideration now. It's push pull only and I really wanted a full power meet.
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Post by toolpod on Apr 19, 2007 12:43:06 GMT -5
Chin Ups and Weighted sit-ups! ugh! That is the Devil's Work(TM) ;D
Nice deads!
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Post by chancey on Apr 19, 2007 12:51:55 GMT -5
Strong pulling Rick!
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Post by dopar66 on Apr 19, 2007 13:16:20 GMT -5
OUTSTANDING work with the 415! Heckuva pull!
Bummer about the meet, but at least you know there's a push/pull out there for you. Doing a little algebra, carrying the x, looks like you could total dang close to 775-800 in a push pull! Who knows, adrenaline pump, good day, maybe 8 and a quarter!
God Bless!
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Post by rickhussey on Apr 24, 2007 7:33:07 GMT -5
4/23/2007 Squat and Bench Training
Squat (90%) 335x3x3 Partial Squat Overloads 420x3x3 Benchpress (80%) 250x3x5 Nose Breakers 90x3x8 ChinUps 1x9, 1x5, 1x6 Hanging Leg Raises 2x20
The first 2 sets of bench were not so good. My triceps really cramped up for some reason making the reps painful. The 3rd set was easier and smooth. I think I might add in some more warmup reps and see what happens moving forward.
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Post by chancey on Apr 24, 2007 7:51:56 GMT -5
Rick, I used to have some of the same problems warming up. Toolpod convinced me to do some rotator cuff prehab. (I don't post that I do it but I do.) Real light stuff with 5s. I've also started warming up with the bar first and may throw in a warmup with 185 when I used to jump from 135 to 225. I think it has helped.
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Post by toolpod on Apr 24, 2007 8:17:37 GMT -5
I'm with Chancey on that one Rick. Warmups are a must. I always take two warmup sets before hitting the works sets in addition to doing some circles and "shoulder horn-type" rotations with a couple of 5#s
A couple of years ago I tried to cut out the warmup sets to save time, and all it did was ruin my work sets, making them sore like you describe until I actually got warmed up. A couple of strains later, i went back to warming up...gotta get tha blood flowing...especially for a onl old geezer like me. ;D
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Post by rickhussey on Apr 24, 2007 8:26:15 GMT -5
My warm up last night for bench was 135x5, 185x5, 225x3. Once in awhile I start with the bar and then move up to 90 before hitting the above warmup scheme. I need to make that a regular habit. Thanks for the advice. I'm 99% sure a lack of warm up last night is what ruined my work sets.
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Post by dopar66 on Apr 24, 2007 8:33:02 GMT -5
That's a reasonable warmup "for the bench", but what TP and Chancey are saying about the shoulders does wonders. The empty bar to 90 isn't bad either. Maybe, just maybe, add one more short set with a warmup weight you already use, probably the 185 or 225, just for an extra coupla reps.
The squat looks like it's coming along nicely!
God Bless.
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Post by chancey on Apr 24, 2007 11:15:00 GMT -5
Rick,
I just went to Bret's website and he is advertising the Jul 7th meet again as full power. Yee Haw! I can't wait to get my first squat under my belt.
Cheers
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Post by rickhussey on Apr 24, 2007 11:28:48 GMT -5
Now that is great news. 11 weeks to go? Still good timing to set up a peaking cycle.
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Post by rickhussey on Apr 30, 2007 9:09:46 GMT -5
4/27/07 Deadlift & Light Bench
DL 70% 325x10x1 (singles, beltless) SLDL 275x3x5 BP 190x3x8 ChinUps 3 x 10,9,7 Abs 2x25
4/29/2007 Deload Squat and Heavy Bench
SQ 50% Deload 190x3x8 BP 90% 280x2, 280x1, 280x1p, 280x1, 280x1p, 280x2, 280x1 CGBP 225x3x3 paused, 185x10 ChinUps 7x4 Abs 3x10
Note: Bench @90% was supposed to be 3x3. I felt like pushing for that rep/set goal would be begging for injury today, so I broke it down into singles/doubles and focused on technique.
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Post by chancey on Apr 30, 2007 11:04:07 GMT -5
Smart training Rick. Looking good overall.
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Post by dopar66 on Apr 30, 2007 11:44:34 GMT -5
REALLY smart training! You got your reps in, got some pauses in, and got all 9 injury free. THAT is how to do it!
God Bless.
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