|
Post by 3speed on Mar 25, 2007 17:31:29 GMT -5
Sunday 3/25/07
New log for new meet.
Squat
Warmed up and did 12 singles at 75%. Felt good. Each successive rep felt lighter.
Decline Bench
Trying to fix a form problem by doing a few weeks of these...a suggestion from Paul last weekend. 135 x 10 135 x 5 185 x 8 225 x 7 275 x 8 for 3 sets.
Deadlift
I have not pulled a conventional deadlift in 14 years...back before I quit for 10 years and before I broke my back. I decided to try them for a few weeks to see if they can help my lockout.
Warmed up and pulled 12 singles at 74% of my sumo max. Pulls were strong and smooth. Have not felt my hams and glutes like this in a long time.
A fairly light w/o considering what I have been doing. But, the slight variations on the exercises have me quite pleasantly tired right now.
|
|
|
Post by dopar66 on Mar 26, 2007 9:52:00 GMT -5
(I really REALLY like the title of this new log......)
YEE HA!
God Bless!
|
|
|
Post by 3speed on Mar 26, 2007 10:19:45 GMT -5
Not much time between the Ironman Nats and the NC State but Paul asked me to do the meet when I saw him this weekend. So, I am going to give it a shot.
|
|
|
Post by chancey on Mar 26, 2007 19:07:35 GMT -5
3speed, what’s the date on this meet? I look forward to seeing your approach.
|
|
|
Post by 3speed on Mar 26, 2007 20:17:44 GMT -5
4/28
|
|
|
Post by chancey on Mar 27, 2007 4:31:55 GMT -5
You weren't kidding. Not sure how you can get ready in that amount of time. Good luck.
|
|
|
Post by dopar66 on Mar 27, 2007 8:06:03 GMT -5
You weren't kidding. Not sure how you can get ready in that amount of time. Good luck. Icy hot and Mountain Dew! ;D ;D ;D God Bless!
|
|
|
Post by 3speed on Mar 27, 2007 8:39:31 GMT -5
Icy hot and Mountain Dew!
;D ;D ;D
And lots of it. I am still sore from Sunday's workout. (I prefer Mello Yello).
Chancey, I am of the opinion that I cannot get a lot stronger in just 5 weeks. I can, however, lose strength. Form and technique will make or break you in a meet. Therefore, I am doing a lot of singles for my squats and deads to make sure my form is solid. Each week, I will up the weight and drop reps. This should - hopefully - allow me to work my form and not sacrifice any strength.
|
|
|
Post by 3speed on Apr 1, 2007 21:25:48 GMT -5
Sunday 4/1/7
Squat
Warmed up and did 10 paused singles at 80%. Weight felt really solid. Strong and smooth!!
Bench - gym I worked out at today did not have a decline bench.
135 x 10 135 x 5 185 x 7 225 x 5 265 x 3 295 x 2 T/G 295 Paused rep 295 x 2 T/G 295 Paused rep 295 X 2 T/G 295 Paused rep 295 Paused rep
Deadlift
Warmed up and did 5 conventional singles at 83% and was completely out of gas. Switched to sumo and pulled 5 more singles....felt like someone took the weight off the bar. Much respect to you conventional pullers. I will definitely do some more work with these when I get a chance after this meet. I like to find ways to make the pulling tougher.
|
|
|
Post by dopar66 on Apr 2, 2007 10:24:46 GMT -5
10 paused squats at 80%.
4 paused singles w/295, and 6 reps at 295.
10 DL singles at 83%.
Man. Better yet, IRON man.
:')
Nice workout, 3!
God Bless.
|
|
|
Post by 3speed on Apr 2, 2007 12:43:25 GMT -5
Thank you Doug...just trying to keep up with you younguns.
I have received several questions about training singles for squats. I'd like to clear it up here instead of answering everyone individually. I do not recommend prolonged singles training for anyone but we all have to play the hand we're dealt. Due to an old lung injury with life long complications, I have a very difficult time trying to breathe when I squat even moderately heavy for more than 1 or 2 reps. My body has adapted to singles and I am able to make slow progress. I would probably make more progress with 3-5 reps schemes but, like I said, we play the hand we're dealt.
|
|
|
Post by chancey on Apr 2, 2007 12:53:47 GMT -5
Good info 3speed. Thanks for sharing. By the way, you've managed to do very well with dealing with your shortcomings.
|
|
|
Post by 3speed on Apr 2, 2007 13:31:19 GMT -5
A sincere thank you Chancey. I have always believed that we make excuses when we don't want to do something and somehow find a way to do the things we want to do. My kids hate my stance on that.
|
|
|
Post by chancey on Apr 2, 2007 17:51:46 GMT -5
I really appreciate that about you 3speed. I've noticed you've never make excuses and took your injury before the worlds last year very well. Making excuses seems to be an epidemic in todays society. I'm not perfect but I try to learn from your and others examples.
|
|
|
Post by 3speed on Apr 7, 2007 21:51:07 GMT -5
Yes, Chancey, excuses are epidemic/pandemic in today's society. Nobody seems to be responsible for their own actions anymore. It's their parent's fault or they were too stressed or it was the alcohol.....etc, etc, etc. No one made them do a @*^$ thing. Whatever they did was the result of a conscious decision on their part. Irritates the crap out of me. (Slowly steps off of soap box.) Thank you, by the way.
Saturday 4/7/7
Squat
Warmed up and did 8 paused singles at 86%.(465)
Bench
135 x 10 135 x 5 185 x 5 225 x 3 265 x 2 305 x 2 T/G 305 x 1 Paused 305 x 2 T/G 305 x 1 Paused 305 x 2 T/G 305 x 1 Paused 305 x 1 Paused
Deadlift
Warmed up and pulled 6 singles at 88%.(485)
Everything was strong and smooth. Preparation is going well for state meet. Really starting to like the paused squats.
|
|
|
Post by biglifter on Apr 7, 2007 23:44:24 GMT -5
Yes, Chancey, excuses are epidemic/pandemic in today's society. Nobody seems to be responsible for their own actions anymore. It's their parent's fault or they were too stressed or it was the alcohol.....etc, etc, etc. No one made them do a @*^$ thing. Fortunately, there's a rehab clinic for everything nowadays. Stay a few hours and all is forgiven . A-MAZING squats!
|
|
|
Post by 3speed on Apr 8, 2007 8:22:45 GMT -5
I am afraid that you are far too easily amazed. But, thank you for the kind words anyway.
|
|
|
Post by chancey on Apr 8, 2007 9:37:35 GMT -5
8 paused singles with 465 on the squats is, ok can't use amazing, how about astounding. Heck of a workout.
|
|
|
Post by 3speed on Apr 8, 2007 12:07:42 GMT -5
Smart @## ;D........thank you.
|
|
|
Post by biglifter on Apr 8, 2007 12:39:02 GMT -5
I stand by my original statement. Hopefully, I can get strong enough to be less amazed at some point ;D
|
|
|
Post by dopar66 on Apr 9, 2007 9:41:17 GMT -5
Very nice workout 3! Hope to get to see you max out sometime this year!
86% = 465 ....... too much algebra but it LOOKS good!
:')
God Bless!
|
|
|
Post by 3speed on Apr 9, 2007 21:27:42 GMT -5
Thank you sir. Right now, my max is guesswork.
Everyone, TAKE HEED.
I had a good workout on Saturday. The wife wanted to take advantage of a long weekend. Sooooo, we left after church Sunday and drove 4.5 hours for an overnite visit with an old friend. We got up Monday and drove 1.5 hours to the NC State Zoo in Asheboro where we spent the entire day walking thru the exhibits. Afterwards, we went out to dinner.
I do not get sore from workouts. But, my legs and lower back do experience some stiffness after a good workout. Anyone see where I'm headed yet?? Being active all day, I did not notice the gathering clouds of stiffness until I tried to rise to leave the restaurant. They darn near had to carry me out of there. I could barely move......not sore, just stiff. Of course, the first sympathetic words I heard from my loving wife were "You can pick up 600 pounds but you can't push a stroller around for a few hours."
It's great to be the master of my house. ;D ;D ;D ;D ;D
|
|
|
Post by dopar66 on Apr 10, 2007 9:25:08 GMT -5
I feel your pain my brother! Perchance does your wife have my wife on speed-dial?
:')
Icy hot, 3Speed, icy hot.
Last deadlifts before the meet?
God BLess!
|
|
|
Post by 3speed on Apr 10, 2007 9:40:38 GMT -5
One more set of pulls. Then, 2 weeks off of deads going into meet. I'm trying something different because of the short amount of time to prepare for this meet. I am pulling every week - intentionally overtraining - and hoping for a kind of rebound effect after 2 weeks off.
|
|
|
Post by chancey on Apr 10, 2007 17:37:55 GMT -5
Lifting is easy. Life is, well, not so easy. Maybe you should start loading up the stroller with 45s and adding it to your workout. The stroller push with 8 plates - yeah baby!
|
|