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OldGuy
Jun 5, 2007 9:44:15 GMT -5
Post by toolpod on Jun 5, 2007 9:44:15 GMT -5
"took ez again on tricep to allow for recovery... " I'll take your word for it! Awesome work out!
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OldGuy
Jun 5, 2007 9:56:00 GMT -5
Post by Deleted on Jun 5, 2007 9:56:00 GMT -5
No but seriously.. those are light weights, and they should be for my size.. I first benched 500 raw when I was 21 in college (will be 37 on Sunday) and was able to get up to 600 raw on 2 seperate occassions, but in the mean time I also sufferd 2 pec tears, so I am REALLY focused on technique and not repeating those injuries again... Whatever weight I lift, is what I lift right now, I know what I have done in the past and hope to get there again, just taking my time,... The tricep is feeling better but will continue to lay off of it for another week or so.. Still trying to work the squat thing out, (your supposed to be able to free squat 20-30% more than you box squat) that would put me 750-800 raw, but I don't see it yet... Deadlift is going great... All Glory to God....
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OldGuy
Jun 5, 2007 11:04:47 GMT -5
Post by chancey on Jun 5, 2007 11:04:47 GMT -5
You are very blessed to be so strong. It's just so hard to comprehend your log because your light weight for reps is the kind of weight most of us aspire to lift once. The numbers are great but it's also a pleasure to see how someone of your caliber trains on a regular basis. I can't wait until you stand on the RAW platform and go BIG!
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OldGuy
Jun 5, 2007 12:16:04 GMT -5
Post by Deleted on Jun 5, 2007 12:16:04 GMT -5
Thanks for the words... Chancey.. I feel the same when I look at Brian Siders training logs on his site..... He is super strong for sure, so I know I have a long long path ahead before I reach my goals.. so I keep plugging away... I do plan on doing a Raw meet, sometime this year... once I get the squat bug worked out All Glory to God...
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OldGuy
Jun 7, 2007 7:51:45 GMT -5
Post by Deleted on Jun 7, 2007 7:51:45 GMT -5
6/6/07 Good day of lifting..... Warm-up Standing Abs 8x3x180 CORE Comp. Bench Barx5 135x5 225x5 315x5 365x5 405x1 435x1 455x1 475x1 505x1 530x1........... Weight felt good, would not have counted grazed the rack near lock out .. Changed my technique which places me higher up on the bench and takes the stress of my shoulders during the liftoff.. seems to help alot. Close Grip Bench 135x5 225x5 275x5 315x5 365x5 405x5.......... had more, save it for later. Seated Mil. Press 135x5 225x5 275x5 315x5x2........... Triceps tired, from above.. worked on tech. Med. Grip Bench with Chains ( 120lbs of Chain ) Bar + Chains x 3 135 + Chains x3 225 + Chains x3 275 + Chains x3 315 + Chains x3 365 + Chains x2 405 + Chains x1........... Pleased with weight since it was at the end of the workout and triceps were pre-exhausted. Delt Raises Rear 3x8x80 Side 3x8x60............ Cooked at this point, just worked on muscle growth.. Overall a goodworkout, disapointed that I touched the rack, but pleased how the weight went up... On the right track, just need not to go to fast.. Right now I am working on the deadlift for the EuropaSuperShow in Dallas.. That is my main focus and earning a new sponsorship..
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OldGuy
Jun 7, 2007 7:55:23 GMT -5
Post by joebear on Jun 7, 2007 7:55:23 GMT -5
Pretty impressive #'s B.A. !
Man, you have a strong military press !
Joe
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OldGuy
Jun 7, 2007 8:14:46 GMT -5
Post by dopar66 on Jun 7, 2007 8:14:46 GMT -5
Gotta echo JoeBear!
WOW! Yep, I believe that counts as a good workout. WOW (again)! Bummer about the rack, but I expect one minor adjustment and that too will pass. Man FORGET the rack bump, that is quite a bench!
As humbling as it is for me, I REALLY enjoy reading your workouts! Man I sure hope all that incredible work in the gym pans out for the new sponsorship! My prayers will go up for you!
God Bless!
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OldGuy
Jun 8, 2007 9:10:38 GMT -5
Post by Deleted on Jun 8, 2007 9:10:38 GMT -5
Thanks for the words and prayers.....
Friday is speed and technique day.. then next week start to train for the Aug 10-11 Europa Super Show and move training up a notch on deadlift and maybe bench...
Right now bench is ok, but not at Europa level... but in 8 weeks it could be, but the deadlift is right on.... 800 plus is going down..... God willing..
Train hard and train safe..
All Glory to God....
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OldGuy
Jun 8, 2007 10:02:19 GMT -5
Post by toolpod on Jun 8, 2007 10:02:19 GMT -5
BA:
Good move, sliding up the bench to relieve you shoulders! Take care of them and they will take care of you!
Outstanding .mil presses!!!
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OldGuy
Jun 10, 2007 13:57:00 GMT -5
Post by chancey on Jun 10, 2007 13:57:00 GMT -5
Happy B-Day bad*! Steak & cake, baby!
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OldGuy
Jun 11, 2007 7:24:35 GMT -5
Post by Deleted on Jun 11, 2007 7:24:35 GMT -5
Thanks for the B-day words.... Big 37 still look 25... ha ha ha Training went well on Friday... Working on speed/tech and promoting muscle growth.. Warm-Up Standing Abs 3x20x130 CORE Box Squat (12 inch box) (no belt) 135x5 225x5 315x5 405x5 505x5 605x5...... Felt like I could have done 8-10 for sure.. Saved it for Monday heavy day. Tech/Speed Deadlifts 225x3 315x3 405x3 505x1 545x1 605x6x1...... Weight was fast, still need to work on making technique more effeicent. Shrugs 3x10x605 (very strict, no leg) Lat Pull down 5x5x255 (weight not pin) No chest today... felt alittle cooked from Wed. Getting ready for the "Clash of the Titans" at the Europa, 8 weeks away.. Will be doing both the Deadlift and Bench Contests, found out the they are offering awards for best Ironman Total also, should be interesting.. Will make some training modifications, starting next week. All Glory to God..
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OldGuy
Jun 11, 2007 9:49:28 GMT -5
Post by lysimacus on Jun 11, 2007 9:49:28 GMT -5
605 for speed. I just keep getting spurred on by reading this log.
Good work.
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OldGuy
Jun 11, 2007 10:27:14 GMT -5
Post by dopar66 on Jun 11, 2007 10:27:14 GMT -5
Great gobs of galloping goose goo!
THAT, my friends, is how to celebrate a birthday! Who needs cake? Oldguy brought the STEAK! What a speed day! WOO HOO!
Okay, 'nuff of that.
Nice workout.
:')
God Bless!
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OldGuy
Jun 11, 2007 10:38:37 GMT -5
Post by Deleted on Jun 11, 2007 10:38:37 GMT -5
Thanks guys... Have been working hard lately on technique and speed... Speed is the key, have to be able to get through those sticking points..
I still have some kinks to workout in the deadlift till I feel ready but am heading down the right path....
Today I will pull heavy using 35's instead of 45's to increase my range of motion and will rotate them with rack pulls over the next 8 weeks and every Friday will be volume on legs, speed work using 45's on deadlift..
Will decrease some volume on the bench and focus on tech and weight, not muscle mass...
All Glory to God...
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OldGuy
Jun 12, 2007 7:22:00 GMT -5
Post by Deleted on Jun 12, 2007 7:22:00 GMT -5
6/11/07
Ok day of training..... Forgot I had to coach while I was training so total focus was not there..
Warm-up
Standing Abs 8x3x180
CORE
Plate Deadlft (Use 35's instead of 45's, increase in the range of motion)
185x5 255x3 325x2 395x1 465x1 535x1 605x1 675x1 705x1......... back tightened up stopped there, was disapointed in weight..
T-Bar Row (standing, add weight) 5x3x 6 45's (both narrow and wide grips)
Tech Bench
135x5 225x5 315x5 365x1 405x1 455x1
Hammer Curls
3x6x100
Had to coach while training, was not focused working with the students.. Summer break is this week, will be able to concentrate on my lifting starting on Wed.
Wed. Heavy Chest / Shoulders
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OldGuy
Jun 12, 2007 7:49:41 GMT -5
Post by dopar66 on Jun 12, 2007 7:49:41 GMT -5
Gotta keep in mind you added at least 1.25" to the bottom of your ROM on the deads. That'll stiffen the low back in a hurry. I know you have a BIG meet coming up, but don't let stuff like this throw your psyche. (I feel like I'm preaching to the choir....) Plus, even though the coaching aspect may throw your training off a little, the long-term benefits the coach-ees will get is priceless!
Every time I go over 3 plates on the t-bar with a narrow grip I feel like I'm going to flip over the end of the bar. OldGuy got balance! :')
God Bless!
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OldGuy
Jun 14, 2007 9:11:41 GMT -5
Post by Deleted on Jun 14, 2007 9:11:41 GMT -5
6/13/07 Good day, still need to work on some technique... CORE Comp Bench (2 sec pause) (no lift off) 135x5 225x5 315x3 405x1 435x1 455x1 475x1 505x1 Volume Benching (touch/go... for speed) (no lift off) 225x5 275x5 315x5 365x5 405x5 455x5 Bench Tech Work (no lift off) 435x5x1 (3 sec pause) Seated Shoulder Press 135x5 225x5 275x5 330x5x2 Then did some rear and side delt raises for volume..... Solid workout, did not push it.. stayed witihn the training weights, still alot of time left.. will make some minor adjustments. Bodyweight is 360.4 lbs right now... I weighed 320 back in Jan, so I could easliy drop to the 308's when I needed to... Those days are gone for a while New bodyweight is causing problems with my deadlift tech though.. Sumo is not a problem execpt I can not pull heavy that way anymore, due to the groin injury.... Getting down conventional is a chore for sure, heck tying my shoes is a pain in the butt Pulling power is there, just can not get all the air I want into my lungs to get into my stance.. Will need to work on it more, before the Europa.... I will be entering the Max Deadlift, Max Bench and trying for the Ironman Total.. Little over 8 weeks out.. All Glory to God.
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OldGuy
Jun 14, 2007 10:47:54 GMT -5
Post by dopar66 on Jun 14, 2007 10:47:54 GMT -5
Nice pressing!
Do you dive-bomb into deadlift position, or try to set up down in the hole? Even as short and skinny as I am I found dive bombing helps with both the air in the lungs and the "stretch reflex" thing. Just a thought, you still have 2 months to work it out.
Mighty fine workout big guy, mighty fine.
God Bless!
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OldGuy
Jun 15, 2007 10:16:37 GMT -5
Post by toolpod on Jun 15, 2007 10:16:37 GMT -5
Simply awesome work on the bench! 'nuff said!
Ditto for the speed deads!
Can't wait to see your results from Europa!
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OldGuy
Jun 15, 2007 14:02:37 GMT -5
Post by Deleted on Jun 15, 2007 14:02:37 GMT -5
Thanks for the words....
Today's workout went ok.. School is out, so training alittle earlier in the day...
Core
Box Squat (12 inch Box) (no belt)
135x5 225x5 315x5 405x5 505x1 625x5.... Felt solid..
Tech Deadlift
135x5 225x3 315x3 405x3 455x3 505x3 545x3 635x3x1... did singles to focus on tech, and 3 single reps for the contest.
Med. Grip Incline.
135x5 225x5 275x3 325x1 350x1 375x1 405x1..... ez, stopped here to save it for chest workout next week.. Was happy with the weight with the narrow grip..
Lat Pull Down
5x5x275.. straight weight, not pin..
Stopped there, back was tight... need to stretch out better....
Monday is heavy back, and medium chest..... Going home to see folks in W.Va, will train at a new spot next week should be interesting and refreshing...
All Glory to God..
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OldGuy
Jun 15, 2007 14:04:12 GMT -5
Post by Deleted on Jun 15, 2007 14:04:12 GMT -5
Sorry about aaron 2410, forgot my bad* password... actually its aaron2600 , I know its gear, but it is still fun to say All Glory to God
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OldGuy
Jun 15, 2007 14:30:44 GMT -5
Post by toolpod on Jun 15, 2007 14:30:44 GMT -5
No sweat Aaron...that's cool too...gear is no substitute for work, to get those totals you have to be strong in AND out of gear...as your raw strength certainly shows.
You need to bust your tail to get good at either, and I go so far as to say that the technique involved to get your gear dialed-in makes it harder still!
Amen!
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OldGuy
Jun 21, 2007 17:47:33 GMT -5
Post by Deleted on Jun 21, 2007 17:47:33 GMT -5
6/18/07 Training back home, doing the best I can at the Y. Switched back to old style and went sumo.... CORE Sumo Deadlift... Decided to give it a shot today and see how it felt. 135x10 225x8 315x5 405x3 505x1 545x1 605x1 655x1 705x3........ ez, very pleased.. Have not pulled sumo with weight in months.. I may change stance for contest... time will tell. Rack Pull ( 5 inches below knees) 225x5 315x3 405x2 505x1 605x1 705x1 755x1 815x1.... solid, had to stop.. bar was not spinning correct in hand. Med. Grip Bench (tech work) (no hand off) 135x5 225x5 315x5 365x3 405x2 455x1 T-Bar Row 5x5x7 45's Then some abs and biceps.. overall a good workout.. Very happy about the sumo 6/20/07 Comp Bench (2 sec pause) (no lift-off) 135x5 225x5 315x5 365x5 405x1 435x1 475x1 515x1.... very fast... right on pace to hit a nice bench Rep Bench (tough/go) 5x5x405 Seated Mil Press 5x3x315.... not good bars, weight does not spin correct... Upright Rows 5x3x225 Then some rear and side delt raises along with some abs..... Very pleased with bench, weight was fast and light, but stayed with the program..sometimes a change of scene is what you need to jump start your training.... Friday legs and back muscle hypertrophy. All Glory to God...
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OldGuy
Jun 26, 2007 14:54:26 GMT -5
Post by Deleted on Jun 26, 2007 14:54:26 GMT -5
6/25/07
Good day overall..... Still trying to figure out which way to pull for the show...
CORE
Sumo Deadlift
135x10 225x8 315x3 405x1 455x1 505x1 545x1 605x1 655x1 735x1.... slow but steady... Only 2 time pulled since last June for weight, was pleased but may not have training time to get groin ready for a max... may have to go back to con.
Speed pull (Sumo) 505x1x10 ( 1 set)
Med Grip Bench (tech work) (no lift off)
135x5 225x5 315x5 365x3 405x1 435x1 460x1
T-Bar Row
Narrow and Wide grips 5 sets of 3 each with 7 x 45's
Hammer Curl
3x6x100
Had to stop and train the team... good day. Will solve deadlift problem.
Wed is bench day looking forward to putting some weight on the bar... Last week went 515 for ez rep, this week should be 530-540 (go willing).. with 7 weeks to go to show... right on pace.
All Glory to God
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OldGuy
Jun 27, 2007 8:12:28 GMT -5
Post by dopar66 on Jun 27, 2007 8:12:28 GMT -5
Wow, I don't think it matters WHICH way you pull! High 7's con AND sumo is rare. I think meet day it will only depend on how you feel after the squats, to be quite honest.
Eccellent workout as usual!
God Bless!
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