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OldGuy
May 7, 2007 10:52:39 GMT -5
Post by chancey on May 7, 2007 10:52:39 GMT -5
Jumping onto a 40 inch plyo box is impresive. For a 350 pounder to do it is just plain mind boggling.
Do you add plyometric training on a regular basis? How do you fit it into your schedule? I've been wanting to add something like this but just don't know when to do it. The other day after squats I went for a walk to the park and was jumping up and down a cement picnic table. In all honesty I was toast. I would love to get a 40 inch jump. It's not hard to see the benifits of this training.
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OldGuy
May 7, 2007 12:13:31 GMT -5
Post by Deleted on May 7, 2007 12:13:31 GMT -5
Chancey,
About once a month or so will work them in on a light day to give my legs a break from heavy lifting, to work on my speed..
Teaching/Coaching at a HS I have access to various/numerous heights of boxes and just rotate them on a basis of feel and what I am trying to accomplish for that day, I only go up to the 40 inch box to test myself once in a while and show the kids that it can be done and that you can anything you set your mind to....
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OldGuy
May 8, 2007 7:17:22 GMT -5
Post by Deleted on May 8, 2007 7:17:22 GMT -5
5/07/07
Today went well... First time in about 10 days not feeling sick or run down....
Warm up Stand abs - 8x3x190
Core
Rack Pulls ( 7 inches below knee) 135x5 225x5 315x3 405x2 505x1 605x1 705x1 755x1 815x1.......... felt great, went up very fast and smooth. had more, but wanted to save it for later on and not push my groin..... good stopping point. In about 3 weeks will do this again and will load up on it and get an idea where I am at...
Front Squat (just to stetch out quads) 135x3x2 225x3x2 315x3x2 365x2 405x2
Bent Over Rows 135x5 225x5 315x5 365x5 405x5 455x5
Med Grip Press (light tech work, all paused for 3 sec) 135x5 225x3 275x1 315x1 365x1 405x1 435x1 ...... Decided to change some things up and do a light med grip day without chains on Monday and move chain work to wed after max effort work...
Fat bar curls (25's plus 90 lbs of chain) 3x5 (felt heavy)
Stretched a bit and went home... first day in a while feeling good, hopefully this will continue and can start pushing..
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OldGuy
May 8, 2007 7:52:01 GMT -5
Post by chancey on May 8, 2007 7:52:01 GMT -5
Good to hear your feeling better. Can't wait to see you go heavy. 815 7" below knees. 455 Bent Over Rows. Man that's some impressive lifting. I haven't been this slack jawed since Hammer posted his workouts.
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OldGuy
May 8, 2007 8:07:23 GMT -5
Post by Deleted on May 8, 2007 8:07:23 GMT -5
Thanks for the kind words.... Ya, just holding back some on the numbers since the groin strain... Just taking my time and let my body recover some.. The rack pull is ok, but have been much heavier than that and having already pulled 800 plus 3 times in comp, it is hard to get to excited about the rack except for the speed.... I was happy about that, shows the training is working... If I would not have torn my groin with 860 sumo, who knows what I would be doing with my training, but I figure god has a plan with everything.... When I get back over 800 raw and conventional I will get excited again, for now just content and hungry. I read everyones logs on the site, even the older ones to maybe get some ideas to try... keep up the good work..
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OldGuy
May 8, 2007 13:22:34 GMT -5
Post by dopar66 on May 8, 2007 13:22:34 GMT -5
7" below the knees, that's basically a full deadlift....... egad........
Glad you are feeling better oldguy! Time to put some weight on the bar!!!! cough cough cough
(Sorry, got a little choked up on that one....)
:')
God BLess!
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OldGuy
May 9, 2007 8:21:05 GMT -5
Post by Deleted on May 9, 2007 8:21:05 GMT -5
Ya I hear ya brother about getting weight on the bar... Today will be chest and shoulders today.... trying alittle different version of what has been working for me and see how my body responds over the next few weeks... Really want to let things go and turn it up a notch or two, but having this past groin tear and have had 2 pec tears (those sucked ) I usually have to error on the side of caution and focus on technique.. It has taken sometime to get used to just raw training, I had the gear thing locked down, (2600@308 in stock equipment) but raw and gear lifting are two very different beasts for sure, not even close technique wise... Beau, Nick and Scott are definitley the head of the class in the full-power guys, so now I am chasing them.... I figure in a year or two I will be close to were I want to be, god willing, but if not, just keep trying to climb the mountain.... I still have a ways to go in the squat (working on finding something solid that works for me) , the bench is coming along nicely as well as the deadlift, so I know I have a chance.. My main goal raw 1000KG (2204), to do raw.... but who knows, maybe I will, maybe I won't but it is fun to try and see if I can make it happen Train hard and train safe....
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OldGuy
May 9, 2007 9:46:55 GMT -5
Post by dopar66 on May 9, 2007 9:46:55 GMT -5
"My main goal raw 1000KG (2204), to do raw.... but who knows, maybe I will, maybe I won't but it is fun to try and see if I can make it happen " Lofty but obtainable goal, huge strength coming in, madman quality training, looks like you have a serious chance at the 1000kg! That'll put you in some pretty elite company. Heck, a 2000 total is ridiculous raw, and best I can tell, healthy on a good day, you have that pretty much whooped. I like reading your log. It's humbling and motivational all in one! God Bless!
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OldGuy
May 9, 2007 11:22:58 GMT -5
Post by Deleted on May 9, 2007 11:22:58 GMT -5
Thanks for the word brother....
Ya they are lofty goals, but without goals in life we are just wondering around in the dark.... I know that trying to reach those goals will keep going to the gym day after day and year after year trying to atting them...
As long as I give it my best effort and 100% All-Time, whether I reach them or not I can be satisified at the end of the line...
Right now my focus is my squatting, it is sucking right now... If I don't get that going, other main goal will not be attainable..
I enjoy reading your logs and everyone elses... You would be surprised were you find motivation.
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OldGuy
May 10, 2007 7:40:17 GMT -5
Post by Deleted on May 10, 2007 7:40:17 GMT -5
Yesterday decided to mix things up and shock my system and how it would respond.. Decided to the Boris Sheiko. ha ha ha Switch to box squat instead of squats to save my knees.... Only way I would be able to attempt this.. Box Squats (first round) (below parallel 3-4 inches)5x365 4x405 2x3x455 5x2x505 Comp Bench (all reps paused 2 sec) (no lift off) 5x250 4x300 2x3x350 6x3x405 Box Squat (round 2) (same box height) 5x365 5x405 5x4x455 Dumbell Press 5x10x100 (biggest dumbells we have at school, oh well) Standing Abs 3x20x130 ok.... this was tough. Today focusing on squat... I like how hard it made me work, those second round of box squats kicked my butt, no joke, I have not worked so hard in recent memory, was not the weight per say but the volume that gets you..... Friday is bench and deadlift.... focusing on the bench aspect... Will make some slight modifications to "Sheiko" so I can add some of the things I know work for me, trying this to see if I can get my squat jump started... If you want a great workout and know you left it in the gym give it a shot..... I can see how this will give you legs of steel... I can't wait to get to the gym on friday... Train hard and train safe..... All glory to god..
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OldGuy
May 10, 2007 8:19:38 GMT -5
Post by 3speed on May 10, 2007 8:19:38 GMT -5
I will definiely follow this with interest.
Those Russians are psychotic. I have never done the Sheiko routine. I did, however, do the Smolov. I put 40 pounds on my squat in 4 weeks but was not able to maintain it. Looking forward to seeing your results.
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OldGuy
May 10, 2007 8:57:48 GMT -5
Post by dopar66 on May 10, 2007 8:57:48 GMT -5
Wow. Now THAT is one insane workout! It would have taken me TWO boxes of wheaties to even attempt to do that routine! Of course I'd be using at least 100# less than you, but still! I remain impressed!
(Echo on the Russian's intensity.....)
God Bless!
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OldGuy
May 14, 2007 7:55:48 GMT -5
Post by Deleted on May 14, 2007 7:55:48 GMT -5
5/11/07 Back/ volume chest day..... Core:Con. Deadlift (no belt) 365x5 430x4 505x3 545x2 605x5x3 (5 sets 3 reps) Bench (volume work) (light, tech) (all paused 2 sec) 250x6 300x5 350x2x4 375x2x3 405x3x2 375x2x3 350x2x4 325x6 Deadlift to knees 365x5 405x5 455x4 515x5x4 Shrugs (barbell) 2x5x705 Seated Shoulder Press (went light on bench all week, decided to push shoulders today) 225x2 275x1 315x5x2 365x3x2 (pleased with this, have done 405 on this ex. and am getting close again) Leg Raises 3x20 Overall a very good workout, pleased that I never used a belt to deadlift this workout, really lets me set into my stance and have much better pulling tech, don't know how it will do when I go heavy but for now ok.... Will modify program so I can include some partial chest movements and add chains this week, the volume is pretty high and it is taking a bit to get used to but will stick with it for now... Monday, is squat and chest.. Will do box squats (twice ) and mod bench grip, with chains.... Train hard and train safe... All glory to God..
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OldGuy
May 14, 2007 11:02:00 GMT -5
Post by chancey on May 14, 2007 11:02:00 GMT -5
Nice lifting! Awesome triples on the DL, no belt, keeping it real raw. Unbeleivable shoulder presses!
Curious, what are you trying to do with the DL to the knees? I see it considerably lighter than your full range weight for the day.
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OldGuy
May 14, 2007 11:34:20 GMT -5
Post by Deleted on May 14, 2007 11:34:20 GMT -5
Chancey,
Working on technique and speed... without having to bring my back into lockout... Normally, I would lock them out, but Sheiko program says to the knees..
Always had real strong shoulders and going light all week in the bench, figured I would add some weight for this workout and back off some this week, will add more weight to the bench this week..
Thanks again..
All glory to god..
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OldGuy
May 14, 2007 11:45:44 GMT -5
Post by dopar66 on May 14, 2007 11:45:44 GMT -5
"Bench (volume work) (light, tech) (all paused 2 sec) 250x6 300x5 350x2x4 375x2x3 405x3x2 375x2x3 350x2x4 325x6"
Is it just me or is there a word that seems kinda out of place up there in parenthesis? I didn't see ANYTHING light about that benching!!! And that's some mighty fine conventional pulling, how's the groin holding up? Hitting 605x5x3, you ought to be pulling high 6s to low 7s conventional, and that's without me figuring how much you had left in the tank......
All glory to God Amen!!!
God Bless!
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OldGuy
May 14, 2007 12:40:14 GMT -5
Post by Deleted on May 14, 2007 12:40:14 GMT -5
Dopar66, Thanks for the words..... The groin is holding up pretty well, no aches up to this point.. The pulling con. is coming along nicely, I plan on opening up at 725 or so at the next contest and take it from there based on my training... I have pulled 750 off a 100lb plate, so I know deep down I can pull con. just takes some getting used to after so many years of sumo..... Oh the come on now about the bench , I'm a big guy and those weights should be light, if not I had better find another sport.. ha ha ha.. I hope to open at 500 and go from there, but once again, everything is based on training though... Only god knows the plan.... I just try and understand it. All glory to God...
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OldGuy
May 15, 2007 8:43:56 GMT -5
Post by Deleted on May 15, 2007 8:43:56 GMT -5
5/14/07
Core
BOX SQUAT (12 inch box) (no belt) 315x5 365x4 4052x3 505x2 605x5x2
Felt heavy, joints beat up from fridays deadlift....
COMP BENCH (Technique Work) 250x5 300x5 350x2x3 405x6x3 (2 sec pause) (no lift off)
BOX SQUAT 315x5 365x5 405x2x5 (had to stop, something in my knee strained slightly) (was supposed to work back up to 5x4x515, I should have listened to my body after the bench)
NOT VERY HAPPY AT THIS POINT, I know better.... Pride is a terrible thing...
HAMMER CURLS (light) 5x6x80
STAND ABS 8x3x190
Should have done the actual weights for the program instead of adding weight to the box squat in the beginning.....
Will have to make some adjustments to allow for more recovery.. along with letting this strain pass....
Sometimes you have to learn the hard way that more is not always better...
Wed...... Heavy Chest/Shoulders.... Looking forward to this, been a few weeks since going heavy on chest..
Train hard and train safe.. All Glory to God....
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OldGuy
May 17, 2007 7:30:56 GMT -5
Post by Deleted on May 17, 2007 7:30:56 GMT -5
5/17/07 Good day of training... Decided not to rush the bench press to much and focus on technique and listen to my body and had a nice max effort lift for the day... Warm-up Standing Abs- 10x3x180 CORE Comp. Bench (2 sec pause) 135x8 225x5 315x3 365x1 405x1 435x1 475x5x1 ( 5 sets of 1) Weights were light and fast, very good tech day. Could have done sets with 500 plus but listened to my body and followed my workout and not my pride Will go 505 for 5 sets in 2 weeks.. Seated Military Press 135x5 225x5 275x1 315x6x2 ( light weight, went heavier on 5/11 allow for recovery) MAX EFFORT for day Medium Grip Bench with 200lbs of chain (pause) Bar +200lbs chain x 3 135+200lbs chain x 3 225+200lbs chain x 3 275+200lbs chain x 3 315+200lbs chain x 3 365+200lbs chain x 3 ( Very happy with this, pause med grip 565lbs at top, 500lbs plus at chest, chains barely touch ground) Had more in the tank will see if I can go 405 with 200 lbs chain for 3, next time.. Stopped and did not want to push it to far and take my time) Rear Delt Raises (light) 2x8x80 Side Delt Raises (light) 2x8x60 Learned valuable lesson on Monday, stick with what you know works and don't mess with it... Friday will be for speed and tech on Squat and Deadlift... Will see if I can do some light box squats and loosen up the knee. All glory to god.. Train hard and train safe.. Courage of David, Wisdom of Solomon , Strength of Samson....
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OldGuy
May 17, 2007 10:59:51 GMT -5
Post by dopar66 on May 17, 2007 10:59:51 GMT -5
If you just heard a loud clunking sound, my jaw hit my desk......
Freaky benching. Just plain freaky.
God BLess!
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OldGuy
May 17, 2007 11:04:24 GMT -5
Post by chancey on May 17, 2007 11:04:24 GMT -5
ooooos and aaaaahs just like the 4th of July. Great M.E. day.
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OldGuy
May 17, 2007 12:13:01 GMT -5
Post by Deleted on May 17, 2007 12:13:01 GMT -5
Thanks for the words guys... I also enjoy reading your logs as well.. I have a long way to go, but things are slowly coming together in the bench and deadlift part of my training. Still trying to figure out my squat routine... all good things in time... Train hard and train safe. All glory to God..
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OldGuy
May 21, 2007 7:34:21 GMT -5
Post by Deleted on May 21, 2007 7:34:21 GMT -5
5/18/06 Today sort was not a very good training day.. Legs and back were overdone from doing to much volume over the past 10 days.... Still managed to get a little workout in, but decided not to push it to hard. Warm Up Leg Lifts 3x20 Con. Deadlift 225x8 315x5 405x3 505x1 545x1 605x1 655x1 705x1 ........ weight was ok, just overtrained and stopped there.. Had more, just did not want to push it.. No squats, did not want to rush my knee... Front Pull downs 6x3x270 (weight, not pins) (30 sec between sets) Called it a day.... Just felt wore out..... Monday will do band box squats, rack pulls and practice my technique on bench press.... All Glory to God
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OldGuy
May 21, 2007 8:19:50 GMT -5
Post by dopar66 on May 21, 2007 8:19:50 GMT -5
Wow......705 on an off day....... wow.......
Definitely ALL glory to GOD!
God Bless!
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OldGuy
May 21, 2007 8:49:51 GMT -5
Post by lysimacus on May 21, 2007 8:49:51 GMT -5
Reading your log has convinced me to resist the temptation to accelerate my workout two weeks. Being an old guy myself I need to be reminded that it is unwise to push myself too fast. Being a beginner I benefit from you more experienced lifters posting your workout logs. Thanks for sharing, it is a more useful tool than I can say.
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