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OldGuy
Jun 27, 2007 11:13:49 GMT -5
Post by chancey on Jun 27, 2007 11:13:49 GMT -5
What a dilemma to be faced with - sumo or conventional! Says a lot about your skills to post numbers like that either way.
Bench is coming along nicely. Looking forward to those escalating numbers.
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OldGuy
Jun 27, 2007 15:41:47 GMT -5
Post by Deleted on Jun 27, 2007 15:41:47 GMT -5
6/27/07
First thanks for the words guys.... Training today was ok, not what I wanted so I modified the program.. I feel down the steps in my house last night and felt something pop in my knee, I have doctors appt. Thrs, it is swollen... Had to bench with my leg straight out...
CORE
Comp Bench 135x10 225x8 315x5 365x5 405x5 455x1 505x5x1...... (5 sets ) Weight was ok, no leg drive...
Seated Mil. Press
5x2x275 5x2x315 1x3x365...... Playing around. no leg drive.
Rep Bench 225x20 275x10 315x10 365x10 405x10
Stopped here, leg was throbbing.... This is not good.
All Glory to God...
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OldGuy
Jun 27, 2007 18:19:28 GMT -5
Post by chancey on Jun 27, 2007 18:19:28 GMT -5
Fatty knows a thing or two about the leg out in front. Really working that chest without the leg drive for sure.
Hope your knee is something a week can take care of. Looking forward to that good news.
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OldGuy
Jun 28, 2007 8:36:12 GMT -5
Post by dopar66 on Jun 28, 2007 8:36:12 GMT -5
I'll certainly be praying for you! Poop for timing, no doubt. I certainly hope the doctor is optimistic!
That is incredible benching and overhead work for no leg drive! Definitely speaks volumes for your upper body strength.
You're in my prayers brother!
God Bless.
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OldGuy
Aug 27, 2007 7:38:55 GMT -5
Post by Deleted on Aug 27, 2007 7:38:55 GMT -5
8/27/06
Welp I have finally made it back after my knee problem.. (fell down the stairs at my house and screwed up my knee) lesson learned, don't walk dark hallaways at night when you have a staircase beside you..
8/23/06
Warm-up Cable Crunch 8x3x90
CORE
Comp Bench (all paused) (no lift off)
135x5 225x5 315x5 365x5 405x1 430x1 455x1 475x1 505x1 530x1.... was strong.. stopped there.
Seated Military
135x5 225x5 275x5x2 315x5x2
2 Board Press / with Blue bands 145x3 235x3 285x3 325x3 375x1 415x1 455x1..... Don't know how much it is in top tension.
Delts(promote hypertrophy) Rear 2x8x80 Side 2x8x60
Dumbell Pushups 5x10
Overall a good workout... happy with the bench... and 2 board, bands added alot or top end weight..
8/25/07
First squat workout in a month, took ez and focused on speed and explosiveness.
Warm-up Standing Abs - 8x3x180
Core
Low Box Speed Squats (90lbs of chain)
Bar+Chains x 5 135+Chains x 5 225+Chains x 5 275+Chains x 3 315+Chains x 1 365+Chains x1 415+Chains 8x2
Speed Deadlifts (sumo) (standing on purple band)(band is layed across bar, and you stand on both sides) (ALOT OF TENSION)
135x3 225x3 315x3 365x1 405x6x1
Med Grip Inclince Press
135x5 225x3 275x3 315x5x3.. Took ez, arms shot from bands on Wed.
Lat Pulldowns
6x3 (using 6 different grips) stack.
Hammer Curls (both at same time)
3x6x100
Abs
Knee ups 3x15
Monday will start going heavier on deadlift or partial movements... I am down to 330 have lost nearly 30 lbs since end of June, I hope to be down to 275's by spring...
All glory to god...
Strength and Honor
Aaron
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OldGuy
Aug 27, 2007 10:05:02 GMT -5
Post by dopar66 on Aug 27, 2007 10:05:02 GMT -5
Great gosh! Yep, those stairs can be tricky at night.... Glad you are okay and back lifting!
Which leads to this..... NICE LIFTING!
275 by spring.... a lofty goal, but as you've said, you've already made huge progress!
God Bless!
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OldGuy
Aug 27, 2007 11:18:35 GMT -5
Post by lysimacus on Aug 27, 2007 11:18:35 GMT -5
Wow, great job on shedding the weight.
I want to do 415+Chains 8x2 speed squats when I grow up.
Nice work.
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OldGuy
Aug 27, 2007 13:16:36 GMT -5
Post by Deleted on Aug 27, 2007 13:16:36 GMT -5
Thanks for the words guys...
Ya dropping weight is a chore but is something I need to do, to hard on my joints carrying extra weight, so really cleaned up my eating cut my protein intake from 500-600 grams a day to 200 or so, no more creatine..... added some jumping rope..
I have no doubt that I will be close to 275 this spring, then it will be watching water to make a class... If I am within 15lbs I can make a class...
When I started work here I weighed 276 from 360, then went back to 308 class and SHW to compete at the APF Seniors/WPC, but I'm ususally around 320 so I could drop to 308's. This past spring just went nuts with protein and eating at went up to 362, trying to get ready for the Clash of the Titans.. but it was effecting my joints and deadlift technique to much... Hurt my knee falling down, and decided to make a change, so 330 is where I am.....
I may not be the best bencher, but put the bar on floor and I can make up some ground... so the ligther weight will help my technique..
Today around 2:45 (EST) will be training my back and some tech bench... looking forward to hitting some weight today in the deadlift..
All glory to God....
Strength and Honor....
Aaron
Back to teaching on Tuesday....
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OldGuy
Aug 28, 2007 7:03:55 GMT -5
Post by Deleted on Aug 28, 2007 7:03:55 GMT -5
8/27/07
Good day, first day in about 5 weeks since I have been able to pull. Went conservative to make sure knee is stable.
Warm-up Cable Crunch 8x3x100
CORE
Con. Deadlift
135x5 225x5 315x5 405x3 505x1 545x1 605x1 655x1 705x1.... weight was fast, pleased and stopped there.
Shrugs
505x5 605x5 705x5.... wraps, no leg drive
Med. Grip Bench with 90lbs of Chain
Bar + Chains x 5 135 + Chains x 5 185 + Chains x 5 225 + Chains x 5 275 + Chains x 10x1... (all speed work) (30 sec rest)
T-Bar Row Narrow and Wide Grips (5x5x 6 45's)
Chain Curls (90lbs of Chain) 5x3x 45's + Chain
Overall Felt good... happy with the pull, losing weight will help my tech. out for sure..
Wed. Heavy Bench and Shoulders..
All Glory to God..
Strength and Honor
Aaron
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OldGuy
Aug 28, 2007 8:04:17 GMT -5
Post by chancey on Aug 28, 2007 8:04:17 GMT -5
Incredible pulling! You got any meets on the horizon. It would really be great for you to rep 100% RAW. The big guys seem to be missing this year from the rankings. Is everyone (Weech and others) waiting for the worlds?
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OldGuy
Aug 28, 2007 8:59:07 GMT -5
Post by Deleted on Aug 28, 2007 8:59:07 GMT -5
I plan on doing some 100% meets, but right now I am working on recovery and building my base back ( I have none right now)...
I want to hit the United Meet and BMF Meet in the spring.. but only time will tell..
That was my 1st real pull in about 5-6 weeks, so I am not in any shape to compete yet, along with I have not been able to squat for that same amount of time, that will take some time to get back into shape...
I plan on doing some full meets in the spring, when my leg is fully recovered and my body weight is stable from dieting.... It will take a bit to get used to being at a lighter weight and my weights to stablize out..
I am trying a different version of my program I had been doing so that my dieting will not affect my training as much.... it may or may not work...
Wed is heavy chest and shoulders....
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OldGuy
Aug 28, 2007 13:09:07 GMT -5
Post by chancey on Aug 28, 2007 13:09:07 GMT -5
I can't wait. But as I see it you could roll out of bed, feel like crap, and blow away 99% of the lifters out there.
You pull 700 and your not ready. I dang near fell out of my chair. Oh, your funny!
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OldGuy
Aug 28, 2007 13:12:19 GMT -5
Post by dopar66 on Aug 28, 2007 13:12:19 GMT -5
705 is only fast for me on the descent....... and that's on the leg press machine!!!!!
Speaking of machine, nice workout OldGuy!
God Bless!
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OldGuy
Aug 28, 2007 13:51:28 GMT -5
Post by Deleted on Aug 28, 2007 13:51:28 GMT -5
Thanks guys....
Weight went right, played it safe and will do some heavy rack pulls next week along with some speed work with bands on friday.. and I will get a better indication where I am at...
Right now I am focusing on the squat and getting my knee right, will do alot of box squats to allow everything to get used to the heavy pounds of deadlifting and other movements before I add some heavy squats..
Train hard and train safe..
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OldGuy
Aug 30, 2007 8:47:53 GMT -5
Post by Deleted on Aug 30, 2007 8:47:53 GMT -5
8/29/07
Good day.... Bench technique is very solid.
CORE
1-Board Press (Pause) (no-lift off)
135x5 225x5 315x5 365x3 405x1 430x1 455x1 475x1 505x1 530x1 550x1..... smooth and fast, 575-585 was there. Do not want to rush anything.
Seated Military (barbell) (no lift off)
135x5 225x5 275x5x2 315x5x2 330x1 345x1 365x1.. felt like adding alittle weight today not to max just hold some weight, have been 415 on Seated, so nice feel like it is coming back
Speed Bench (2 sec pause) (no lift off) (tech work)
365x15x1 (20 sec rest )
Delts
Rear and Side (3 x 20 x with green mini bands)
Happy with the workout, have really improved my raw technique over the last 10 months, still not where I want to be.. When I can hit 600 plus on 1-2 boards I will feel better about it, but for know, content.....
Friday is technique and speed work to Squat and deadlift.... Knee is feeling better, should be albe to start squatting heavy in a couple weeks... Deadlift is solid.
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OldGuy
Aug 31, 2007 12:25:21 GMT -5
Post by dopar66 on Aug 31, 2007 12:25:21 GMT -5
There you have it folks. The Mountain Dew Bench Workout of the Week award goes to this one ^^^^^
You deserve a dew OldGuy!
God Bless!
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OldGuy
Sept 4, 2007 8:53:10 GMT -5
Post by Deleted on Sept 4, 2007 8:53:10 GMT -5
8/31/07 Feeling really lean, can fit into my 308 jeans.. scale at house said 330 , turns out the "official" scale says 340.6.... oh well... Training went well, decided to add at litte weight to box squats and see how the knee was feeling.... just keep going up, then decided to stop and play it safe. Warm-Up Stand Abs 8x3x180 CORE Box Squat (14 inch box) (belt only) (2 inch below par) 135x5 225x5 315x5 405x3 455x3 505x2 555x1 605x1 635x1 655x1............. Weight felt good... was more their but knee is not ready.. Never planned on going heavy today, but sometimes that is when it is best when you are not expecting it. Sumo Pulls (volume) 135x5 225x5 315x5 405x5 455x5 505x5 545x5 605x5......All weights were fast and smooth, I rather pull sumo than con. but not sure how groin is yet. Will go heavier next week and see how leg feels. Med. Grip Incline Press (no lift off) (pause) 135x5 225x5 275x5 315x1 365x5x2.... Stopped their, arms were alitte cooked from heavy day on Wed. Lat Pulldown (with mini-bands) Reverse and Front 6x3x stack with bands Seated Pulls (mini bands) Narrow and Wide 6x3x stack with bands Hammer Curls 3x6x100 Leg Lifts (with 6lb medicine ball) 3x15.... those hurt... Overall a very good workout, first workout in 5-6 weeks were I was able to squat and deadlift with alittle weight. Tuesday is heavy legs and back.... not sure which one will be heavy till I go to the gym.. Strength and Honor.. All Glory to God. Aaron
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OldGuy
Sept 4, 2007 11:16:37 GMT -5
Post by chancey on Sept 4, 2007 11:16:37 GMT -5
Super strong workout! Quite the dilemma when you can pull BIG either way!
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OldGuy
Sept 4, 2007 14:25:57 GMT -5
Post by dopar66 on Sept 4, 2007 14:25:57 GMT -5
Whee doggy!
First off, my gut says "conventional to protect the groin". But then you go and pull 605x5 sumo and say "fast-n-easy". Be safe, but DAGGONE you are strong!
God Bless!
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OldGuy
Sept 4, 2007 17:30:50 GMT -5
Post by Deleted on Sept 4, 2007 17:30:50 GMT -5
9/3/07 Thanks for the words guys, really... Tonight is back to school night so I am able to post my workout right after completing it, till the parents show up.. Could tell when warming up, was still alittle spent from Friday and decided to focus on technque, knee is sore.. playing on the side of caution... CORE Comp. Squats 135x5 225x5 275x5 315x5x2 365x5 405x5 455x5 505x5 545x5...... weights smooth, stopped there to let knee feel better, over did it on friday.... Sumo Deadlift (using 35lb plates, instead of 45's) (stretching out groin) (increase ROM) 325x5x2 405x5 455x5 505x5 555x5...... stopped there, saved it for friday, will be pulling heavy then... Speed Pulls (using 35lb plates) 20x1x405 (25 sec. rest) Chain Curls (90lbs of chain) (straight bar) 3x5x95+chains Seated Cable Row 6x3xstack (20 sec rest) Abs Seated Cable Crunch 8x3x110 Weights were ok, was disapointed warming up I could tell knee was tight, just not ready to push it yet... Wed is Bench day and Shoulders Strength and Honor All Glory to God Aaron
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OldGuy
Sept 4, 2007 17:50:41 GMT -5
Post by joebear on Sept 4, 2007 17:50:41 GMT -5
Great numbers brother !
you add all those up and you have more 0's than the national debt !
Joe
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OldGuy
Sept 4, 2007 18:41:57 GMT -5
Post by rockman181 on Sept 4, 2007 18:41:57 GMT -5
I don't know what to say, except Fantastic lifting!!
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OldGuy
Sept 5, 2007 8:34:47 GMT -5
Post by Deleted on Sept 5, 2007 8:34:47 GMT -5
Thanks guys..... I am still disapointed in the squat, just want my knee to get better... I was happy with 655 on the box after not really doing alot for 5-6 weeks.. but sore yesterday.
I will not be happy until I can hit 700 plus raw on a reg. basis.. Once that is set 2000 plus is in the bag...
My ulitmate goal is to go 800-600-855 Raw (we all must DREAM), I've been 2600 in gear.. blah blah blah, but best laid plains and we all have goals.. but those are mine and keep me going to the gym and laying in on the line day after day...
Then bench is coming up nice for not being a specialist, hit a very smooth 550 raw one board last week (575-585) was there just not part of the workout... I've already pulled 800 plus 3 times (840 official) (but that was geared sumo) (but I had 860 to lockout) so I already know it can be done, just a matter of execution...
But without a good squat it is all a mute point....
Thanks for reading the log....
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OldGuy
Sept 5, 2007 11:07:57 GMT -5
Post by chancey on Sept 5, 2007 11:07:57 GMT -5
Those are some beatly goals. You must be close to that 700. Having followed your log I wouldn't bet against you!
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OldGuy
Sept 5, 2007 15:28:31 GMT -5
Post by dopar66 on Sept 5, 2007 15:28:31 GMT -5
Echo Chancey. 655 off the box is bound to carry over to danged near 700. With the knee healthy, a coupla good cycles, I dont see any barriers.... that you couldn't crush...... easily......
God Bless!
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