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Post by rickhussey on May 11, 2007 18:34:37 GMT -5
5/11/2007 Deadlift & Upper Back
Deadlift 400x3 Barbell Rows 170x3x5 Upright Rows 70x3x10 Standing Ab pulldowns 3x12 Reverse Curls 70x2x10
I've been lifting...just haven't posted anything since april 29th.
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Post by chancey on May 12, 2007 9:40:41 GMT -5
Your Deadlift looks strong.
Refresh my memory - are you doing that milton meet or do you have your eyes on something else?
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Post by rockman181 on May 12, 2007 12:05:02 GMT -5
nice deadlifting! I'm hoping to get to that level this year.
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Post by rickhussey on May 12, 2007 16:22:38 GMT -5
Thanks. My repping ability on deadlifts is really horrible. IMO, I should be able pull 400 for 5-6 reps since I can pull 460. But that one rep is all that really counts when you're on the platform.
I have my eyes set on Milton. I can't quit make the full committment this early however....as you know my wife is pregnant with twins. On top of that she has a medical condition which makes this pregnancy HighRisk x2. My attendance depends on what's happening with her late June/July. I'm still gunning for it.
Actually, while I'm writing...please pray for my wife and for 2 healthy babies.
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Post by chancey on May 12, 2007 17:47:09 GMT -5
Absolutely. All thing considered Rick there will be other meets. You have way bigger things happening in your life. Do what you need to do bro.
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Post by rickhussey on May 13, 2007 20:11:26 GMT -5
5/13/2007 Squat Training! Body weight 201.
Squat 355x1, 400x1PR, 420x1PR, 355x3 SLDL 180x2x12 Chinups 4x5 Calf Raises 3x15 Heavy Situps 4x8
I ventured from my plan today. Just had this strange feeling in my gut that today had PR written all over it. I have never squatted 400 full range before. 400 popped up so easily that I was surprised. That was a 30lb personal record. I bumped it up to 420 and nailed it. A 50lb personal record. I think I left 10-15lb on the table, but called it quits before I hurt myself....I have that Milton meet in mind. I've probably been this strong for a little while, but haven't tested out my squat in a long time....hence the 50lb PR. I finally have a double bodyweight squat.
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Post by Jim B. on May 13, 2007 23:01:59 GMT -5
Rick,
Just wanted to wish you well and your upcoming meet. Let you know you and your wife are in my prayers. My wife had the ges. diabetes thing - so I sort of know about the high risk thing. It puts a lot of stress on the wife. Just have faith the Lord will take care of the rest. And all we can ask for are healthy and happy babies. Twins, you got your work cut out. But, they are worth it. Enjoy them why they are young they all grow up so fast. Keep up the good work and hope you and your wife had a great Mother's Day weekend.
God Bless and Be Safe.
Jim
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Post by rockman181 on May 14, 2007 5:46:07 GMT -5
I will include you, your wife, and the twins in my prayers, Rick. God Bless.
And congrat's on the PR's. WoooHooo ;D
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Post by dopar66 on May 14, 2007 7:05:19 GMT -5
You, the wife, and the twins are CERTAINLY in my prayers!
I can not say enough good adjectives about your squats. Rick, that is incredible! That kind of PR setting is like standing looking at a pristing 69 camaro, just a pure work of art. Many MANY congratulations on the fine squatting!
God Bless!
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Post by chancey on May 14, 2007 8:02:33 GMT -5
That is just plain awesome squatting. A PR. Then another PR +20. What else you holding out on?
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Post by rickhussey on May 17, 2007 7:39:25 GMT -5
5/15/2007 Bench Training Body Weight 199
Flat Bench 270x2, 270x1, 290x1, 255x4x3 Paused Close Grip BP 200x3x3 Military Press 140x3x5 Skull Crushers 90x2x10
***********************************
I've slowly lost a few lbs over the last couple weeks. I have been floating around 205 and don't want to wait until the last 1-2 weeks to loose 6-8 lbs. I would rather do it now, since I've never been through the whole process of trying to make weight so quickly.
Peaking Cycle (8 week Cycle) Week 1: 75%x5x3, 85%x2x2, 90%x1x2 Week 2: +5x5x3, +5x2x2, +5x1x2 Week 3: +5x5x3, +5x2x2, +5x1x2 Week 4: +5x3x3, +5x2x2, +5x1x2 Week 5: +5x3x3, +5x2x2, +5x1x2 Week 6: +5x3x3, +5x2x2, +5x1x2 Week 7: Deload Week 8: Yup
For each column, start with the % of max. Then add 5 pounds each week.
So, for the first week, I go with 75% of my 1 rep max for 3 sets fo 5 reps, then 85% for 2 sets of 2 reps, then 90% for 2 sets of 1 rep. Then add 5 pounds to the percentage each week. If I feel the weight is too light, add 10 pounds, or start a little higher, etc. This is the core of the peaking cycle.... weights and %s may change as required.
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Post by chancey on May 17, 2007 8:06:58 GMT -5
Looks good. Are you going to do this for all the lifts?
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Post by rickhussey on May 17, 2007 8:16:10 GMT -5
Yes. We'll see how it plays out with squat and deadlift. This is a peaking plan for a raw lifter...I got it from an old post by Lattimer on FI. He said it works well for all 3 lifts.
I may start out with a "conservative 90%", so I don't bottom out to early in the cycle.
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Post by dopar66 on May 17, 2007 11:01:18 GMT -5
I may start out with a "conservative 90%", so I don't bottom out to early in the cycle. Great idea! You will be STRONG for the meet! WOO HOO!!!! Looking forward to seeing how this progresses. God Bless!
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Post by rickhussey on May 19, 2007 15:40:57 GMT -5
5/19/2007 Bodyweight - 200 even.
Deadlift 135x5 225x5 315x2 355x1 400x1 445x1 very fast.
Speed Squat- Low Box 225x4x2 240x4x2
Bench 135x6 180x6 225x6 235x6
Chinups 7x3
Standing Ab Pulldowns 4x12
The 445 pull went up so quickly that I was surprised. This weight has never been that easy. I feel like I might have a legit shot at 500 this summer. All the focus on form/technique and speed has really assisted over the last few months. Staying tight is something I've recently learned. I thought I had been doing this in the past, but nope...I really hadn't. This has really helped the start of my deadlift and getting out of the hole with my squat. Seems simple, but I guess there always something to be learned in this sport.
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Post by rockman181 on May 19, 2007 18:33:43 GMT -5
Doggone nice deadlifting. I'm envious.
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Post by dopar66 on May 21, 2007 12:00:40 GMT -5
WOW! A 3-Speed Special! NICE pulling! I sure hope by "this summer" you're talking about the meet in Richmond...... I would be ecstatic to get to see you pull 500!
Keeping tight..... Amen to that! Little tweaks, big gains!
God Bless!
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Post by chancey on May 21, 2007 13:53:25 GMT -5
That an awesome workout and the deadlift looks great. Very 3speedish. Glad to hear your grasping "staying tight". I'm not quite sure I've seen the light on this one yet but It's all part of the mental checklist.
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Post by rickhussey on May 23, 2007 7:50:14 GMT -5
5/22/2007 Squat Training
Squat 85%x5x1 (Singles) Low Box Squat - worked up to 345 for easy reps Calf Raises 3x15 Abs 3x15
Nothing special here. Just working on form at 85%. Will be increasing weight on these singles until July. Low volume today due to the heavy deadlift and Squat PRs last week
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Post by dopar66 on May 23, 2007 11:42:52 GMT -5
Good call since you had such a killer week last week. I like that progressive workout you have going on. Will you increase weekly, or as you feel it in you?
(There is nothing easy about 315 on the low box, Rick.....)
:')
God Bless!
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Post by rickhussey on May 23, 2007 13:02:41 GMT -5
Hi Doug,
The plan is to bump it up 10-15lbs per week on the singles. However, I will go by feel.
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Post by rickhussey on May 25, 2007 7:52:51 GMT -5
5/24/2007 Bench Bodyweight 198.5
Flat BenchPress 285x5x1 (singles) Medium Grip Benchpress 245x3x3 Chin Ups 5x5 NoseBreakers 95x4x8
Easy singles at 92%. Add 5-10lbs next week. I also have met my bodyweight goal of 198 this morning.
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Post by chancey on May 25, 2007 11:05:58 GMT -5
Good news on the weight. Your workouts have been looking real good.
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Post by rickhussey on May 25, 2007 16:24:39 GMT -5
5/25/2007 Deadlift Training
Deadlift 390x2x5 reps (85%) High Bar Squat (deadlift stance) 225x2x5 Lats 4x8 RDL 135x3x15
6 weeks out until my first full power meet. I need to figure out what my attempts will be. These #s are subject to change: Squat 350, 375, 400-425 Bench 280, 300, 315-320 Deadlift 425, 450, 475-500
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fatty
Full Member
Posts: 130
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Post by fatty on May 25, 2007 16:50:56 GMT -5
BW under control is one thing less to worry about My $.02 for ya on the bench. Even though I used to compete in all 3 lifts i no longer do so i will let the other fellas throw their change in as well. Your bench number look very achievable. I seperate my Tri's and Chest i like to pound em and to pound these 2 together I didn't see the results I was looking for. Continue to work on exercises that will assist in thicking up your upper back over time. This will be huge down the road. Higher reps meduim weight with exercises like pull downs to the head and vertical pulls to the chin with cables will thicken you up. of course so will Deads and heavy squats. Mix up those Tri's, shock em and keep em almost overwhelmed. they will shatter or grow. Of course we prefer they grow and in a big way. Nosebreaker, my throatbreakers LOL, work down to a heavy 4 for a few sets followed by a high volume exercises to push the tri's to exhaustion. After doing tri's, if you can do 2 pushups, you should've trained harder. Train hard and safe, the one thing that has control of your success is you. Fatty
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