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OldGuy
May 21, 2007 9:21:42 GMT -5
Post by Deleted on May 21, 2007 9:21:42 GMT -5
Thanks for reading the workouts, I'm glad I was able to help you out.. that is what we are all here for.... Ya, will push it harder today but not with as much volume... I can go heavy, body does not have a problem with that, just need to watch how many sets that I go heavy with...... All Glory to God
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OldGuy
May 21, 2007 11:05:49 GMT -5
Post by 3speed on May 21, 2007 11:05:49 GMT -5
Strong workout Old Guy. I'm even more impressed with your restraint. Unfortunately, it takes most of us several years and a few injuries to get to that point.
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OldGuy
May 22, 2007 8:46:21 GMT -5
Post by Deleted on May 22, 2007 8:46:21 GMT -5
5/21/07
Today was a pretty good day.... Body felt recovered more or less, was a good idea to go easy on Friday..
Warm-Up
Standing Abs- 10x3x180
CORE
Box Squat with Bands (12 inch box) (2 Blue bands, 1 Green Band) (Belt Only)
Between 540lbs - 700lbs of Band Tension at top of lift
Bar x 1 Blue Band Bar x 2 Blue Band Bar x 2 Blue Band 1 Green Band 135x 3 + Bands 225x 3 + Bands 315x 3x2 + Bands 405x 2 + Bands 455x 1 + Bands 505x 1 + Bands (Total Tension and Bar weight at top is between 1045 and 1205 lbs)
Decided to stop and take my time, will increase weight and band tension over the next few weeks...
Goal is to go 600 plus with 3 blue bands and a light band raw to low box...
Technique Bench (2 sec pause on each rep) (working on form not weight)
135x8 225x5 315x3 365x1 405x1 435x1 455x1 475x1 505x1 (only tech day and did not want to push it) ...
Have to bench this week and wanted to save it for then....
Rom. Deadlifts (no wraps, did light work to allow back to recover)
225x5 315x5 405x3 505x1 605x3x3 (ez)
Hammer Curls
2x8x100
Very happy with workout... Body felt good, all weights were smooth and fast... will try to listen to myself and follow what I know works..
All Glory to God..
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OldGuy
May 22, 2007 10:51:33 GMT -5
Post by Eagleface on May 22, 2007 10:51:33 GMT -5
I'm really enjoying reading your log, it's like taking a class, lol.
Thanks for posting and indeed, all Glory to God.
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OldGuy
May 22, 2007 13:05:02 GMT -5
Post by dopar66 on May 22, 2007 13:05:02 GMT -5
I'm really enjoying reading your log, it's like taking a class, lol. Thanks for posting and indeed, all Glory to God. Roger that, and AMEN!
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OldGuy
May 24, 2007 7:23:35 GMT -5
Post by Deleted on May 24, 2007 7:23:35 GMT -5
5/23/07
Solid day of lifting.... Stayed with the plan and did not push it...
Comp. Bench (2 sec pause) (no lift off)
135x5 225x5 315x5 365x1 405x1 435x1 475x1 505x5x1 ( 5 sets of 1 rep)... Each rep was solid and smooth.
Seated Milt. Press
135x5 225x5 330x5x2
3 Board Press (2 sec pause)
225x3 315x2 405x1 455x1 505x1 545x1 585x1 615x1
Actually measuered the board height, only 4.5 inches from chest.. very strange.
Delt Raises
Rear 2x8x100
Side 2x8x70
Dumbell Pushups
5x10 (60 sec. between sets)
Leg lifts
3x20
Good day..... Bench is on track. Always wondered why my boards looked thin, they are..
Friday is Sumo work for hips and Acc. back work volume day...
All Glory to God..
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OldGuy
May 24, 2007 8:04:39 GMT -5
Post by dopar66 on May 24, 2007 8:04:39 GMT -5
Yeah, that board thickness is a bugger. A 2x4 is 1-1/2 x 3-1/2. It's only 2x4 in the rough cut and on the price tag. :') Still 4.5" off the chest with 615..... speaks for itself....... 'Nuff said!
Mighty fine workout! I know you have mentioned it before, but please remind me at which meet will I have the pleasure of seeing you dominate and obliterate huge massive weights?
All Glory to God Amen!
God Bless.
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OldGuy
May 24, 2007 8:32:49 GMT -5
Post by Deleted on May 24, 2007 8:32:49 GMT -5
Thanks for the info about the boards I did not have a clue, I thought 2x4 was what it meant but it obviously is not... My sponsor wants me to go to the Europa Super Show and compete in the Deadlift and one of the Bench contests.... there is a chance I may be coming to Nationals but I have a contract with them so who knows.. still have a few weeks before a decision is made. I still take it ez on the bench for max weight having had 2 pec tears, (do not want to go through that again) but for reps I am pretty solid having done 405 for 18 lockout not the bodybuilding reps, but that was also prior to my 2nd pec tear did 405 for 10 about 8 weeks ago pretty ez so ?... and the Europs does offer a rep contest. But who knows, if my singles keep going up as they are and I have a legit shot at a high bench, I may enter the bench for max part.. The deadlift will be fine.... Remember I'm 350 plus lbs, so these weights are the ones I should be using for my size, they are nothing special.. There are much more impressive benches here in the Fed than mine by much lighter guys... My deadlift is solid, just need to keep working on the squat... Train hard and train safe... All Glory to God
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OldGuy
May 24, 2007 10:11:29 GMT -5
Post by dopar66 on May 24, 2007 10:11:29 GMT -5
"Remember I'm 350 plus lbs, so these weights are the ones I should be using for my size, they are nothing special.. "
I just have one thing to say. MOO!!!!! Your lifts are certainly special! When you are surrounded by legends and greats, you might not think you stand out. But just remember, there are 30,000 guys like me that can't even DREAM of lifting like yours.
I fully understand about having to do what the sponsors want, and the Europa thing is pretty big. I'll just look for you to post your meet results regardless of which meet!
WOO HOO!
God Bless!
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fatty
Full Member
Posts: 130
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OldGuy
May 24, 2007 10:25:20 GMT -5
Post by fatty on May 24, 2007 10:25:20 GMT -5
Fantastic number regardless of weight. You are definately inside the Top 1% of any lifters.
The hardest judge on ourselves is ourselves. I look in the mirror and say "blah, I have gotta be doing better then this!" Everyone around me uses words like "huge and monster. I don't see it, probably never will.
Anyway, again your numbers are world class and your continued re-evaluation does show a well seasoned athlete.
Be proud of yourself and your accomplishments.
Marty aka Fatty
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OldGuy
May 24, 2007 10:39:16 GMT -5
Post by Deleted on May 24, 2007 10:39:16 GMT -5
Thanks for your words guys.. Nice to hear that hard effort is appreciated..
You both keep up the hard work also, I read both of your logs when you post....
All glory to God....
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OldGuy
May 24, 2007 13:06:56 GMT -5
Post by chancey on May 24, 2007 13:06:56 GMT -5
Your a breath of fresh air. It's nice that someone on top of their game like you can be so modest and supportive of others. I can't fathom your numbers but enjoy the heck out of your log and think your training is an excellent teaching tool to those of us still learning.
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OldGuy
May 25, 2007 6:55:17 GMT -5
Post by Deleted on May 25, 2007 6:55:17 GMT -5
Thanks Chancey....
If anyone would need any advise or anything, I would be glad to help out, as others helped me out in the past.....
Today (May 25, 2007) will be speed day for legs and back... along with volume training... to promote muscle growth...
For anyones information, I use a mix of Brian Siders ideas, WSB, 3x3, and Bulgarian methods in a mix that works for me, sometimes I over due it and have to back off, that is one part I am trying to still figure out (squat) , but the bench and deadlift are going fine..
Still trying to get used to the Raw training, having used gear for so long.... Been going strictly raw now for about 10 months or so.... since my injury last June.
Train hard and train safe..
All glory to God....
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OldGuy
May 29, 2007 7:25:40 GMT -5
Post by Deleted on May 29, 2007 7:25:40 GMT -5
5/28/07 Overall a good training day..... except for the slight strain deadlifting. Warm-up Stand Abs 10x3x180 CORE Deadlift of 100lb Plate 135x5 225x5 315x3 405x1 455x1 505x1 545x1 605x1 655x1 715x1.......... stopped there, felt a slight twinged hamstring.. don't want to push it.. Weight was fast and explosive.. Maybe could have went for a PR on this ex, if was not for slight twitch.. better to fight another day Med. Grip Bench (with 120lbs of Chain) Bar x3 + Chains 135x3 + Chains 225x3 + Chains 275x3 + Chains 315x1 + Chains 365X1 + Chains 405x1 + Chains 435x1 + Chains 455x1 + Chains (PR)............. Happy with weight since it was medium girp (PR), weight was slow but locked it out, weight never stopped.. just slllllooowwwww Shrugs (straight barbell) 2x5x725 T-Bar Row (standing) (angle) Narrow and Wide - 6x3 reps each with 7 45's Lat Pull Down to Front 5x5x255 (ez) Chain Curls (90lbs) 3x5x135 + chains Wed... is Chest and Shoulders... Cutting back on Protein in take, to see if I can drop some weight and improve my leverage on the deadlift. All Glory to God...
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OldGuy
May 29, 2007 7:41:03 GMT -5
Post by toolpod on May 29, 2007 7:41:03 GMT -5
Very nice chain work, sir! That grind on the last one had to feel good!
I have to echo this one:
"Be proud of yourself and your accomplishments."
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OldGuy
May 29, 2007 8:00:20 GMT -5
Post by dopar66 on May 29, 2007 8:00:20 GMT -5
That's wisdom on the deads! The weight will still be there on the day you feel 100%.
Love those grind lifts! EXCELLENT medium grip grinding sir!
To God be the glory indeed!!!
God Bless!
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OldGuy
May 31, 2007 7:24:56 GMT -5
Post by Deleted on May 31, 2007 7:24:56 GMT -5
5/30/07 2 steps forward one step back.... that is the way training has been going lately.. Felt a twick in my tricep and had to cut back on weight and just increase the volume today No heavy work today Warm-Up Stand Abs 3x20x140 CORE Comp Bench (2 sec pause) (no lift off) 135x5 225x5 315x5 365x1 405x1 430x10x1..... (10 sets 1 rep) (Just working on form, did not want to aggrevate the tricep) Seated Military Press 275x8x5 (8 sets 5 reps)(increased volume to promote muscle growth) Comp. Bench (working on speed) 225x5 315x5 365x5 405x5x3 (5 sets 3 reps) (fast, but played it safe) Delt Raises (volume, to increase blood flow to shoulders) Rear and Side.. did 2x20 with 50lbs (30 sec rest) Anytime I can make it through a workout I feel pleased, just disappointed about the tricep.. Will try and work around it... Europa is 10 weeks away and the deadlift is my main focus as at this point.. All Glory to God
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OldGuy
May 31, 2007 7:58:14 GMT -5
Post by toolpod on May 31, 2007 7:58:14 GMT -5
"Felt a twick in my tricep and had to cut back on weight and just increase the volume today" Going raw...you just have to play it smart...or you won't be playing for long! Especially as you get get older. I'm sure that you already know this, but it never hurts to hear it: don't be afraid to listen to your body. Especially with a triceps tweak...if you baby it for a couple of weeks, you'll probably be right as rain, but if you don't...you'll end up missing that next comp for sure. hahahah! ;D er, uhm, yeah...nice light workout... Seriously, you know your limits, it smart to play it safe and lay up for few workouts.
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OldGuy
May 31, 2007 11:59:39 GMT -5
Post by dopar66 on May 31, 2007 11:59:39 GMT -5
Absolutely, unequivocably (don't run spellchecker) agree 100% with Toolpod. I'm sure you don't need me to tell you this, but ice that sucker, take a coupla nice anti-inflammatories like aspirin, and go....um.....light (?) for a while.... which is extremely subjective......
:')
God Bless!
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OldGuy
May 31, 2007 12:34:40 GMT -5
Post by Deleted on May 31, 2007 12:34:40 GMT -5
Thanks guys.... Any advise is always appreciated, even if you know it already it is still good to hear again from an another person.... Ya I took it ez on the bench. did not drive through the weights just pushed them up.... Doing 505 for 5 sets and hitting 615 on 3 board last week I was ready to get on it yesterday, but somtimes the body has other ideas Tommorrow is Deadlift day... 10 weeks out... All Glory to God..
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OldGuy
Jun 4, 2007 8:43:15 GMT -5
Post by Deleted on Jun 4, 2007 8:43:15 GMT -5
6/1/07 Good day.. added some volume to the sets,promote muscle growth and dead technique work.. Warm-up Standing Abs 190x8x3 CORE Box Squat (12 inch Box) (no belt) 135x5 225x5 315x5 405x5 455x5 505x5 605x5..... (smooth, stopped here not heavy day) Comp Deadlift 225x5 315x3 405x1 505x1 605x5x1 (tech work) Shrugs 5x10x505 (to ez) Incline Press (Medium Grip) 225x5 275x5 315x1 365x3x3 ....smooth, did not want push tricep Hammer Curls.. 3x6x100 Good day.... had to stop short.. HS graduation night.. Monday.. heavy back All Glory to God
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OldGuy
Jun 4, 2007 9:45:48 GMT -5
Post by dopar66 on Jun 4, 2007 9:45:48 GMT -5
"605x5..... (smooth, stopped here not heavy day)"
HAHAHAHAHA!!!! Not a heavy day! Good one! Oh wait, it's OldGuy, you're serious.....my bad...
I never cease to be amazed at your workouts! I certainly hope there are a BUNCH of 275 to superheavys at the meet to make it interesting! That ought to be the head-to-head of the YEAR!!!
God Bless!
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OldGuy
Jun 4, 2007 18:55:29 GMT -5
Post by rockman181 on Jun 4, 2007 18:55:29 GMT -5
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OldGuy
Jun 4, 2007 19:19:42 GMT -5
Post by chancey on Jun 4, 2007 19:19:42 GMT -5
That was one outstanding workout! Looks like your feeling better!
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OldGuy
Jun 5, 2007 8:52:15 GMT -5
Post by Deleted on Jun 5, 2007 8:52:15 GMT -5
6/4/07
Was planning to go heavy on back.. but felt tight in my hamstings and did not want to aggeravte it... so change of plan... Worked on speed and technique...
Warm-Up
Standing Abs 3x20x130
Core
Box Squat (tech work, speed and explosiveness of box)
135x5 225x5 315x5 405x2x3 455x2 505x2 545x5x2 ......
Comp. Bench (3 sec pause) (no lift off)
135x5 245x5 295x5 350x2x3 405x15x1 (15 sets 1 rep)
Box Squats (again) 225x5 315x5 405x5 455x5x4
Hammer Curls (light for blood flow) 3x10x80
Will train back later in week, took ez again on tricep to allow for recovery... Will push alittle harder this week on some partial movements and save full range for in a week or two...
All Glory to God
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