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OldGuy
Sept 6, 2007 9:21:04 GMT -5
Post by Deleted on Sept 6, 2007 9:21:04 GMT -5
9/4/07
Yesterday was rough, I had planned on going heavy on chest and shoulders, but I had to go to a funeral yesterday morning and lay to rest one of my former students who just graduated this past summer from HS....
17 is to soon, she feel asleep driving and was hit head on by a tractor and trailer... very sad..
Warm Up
Just stretch out today..
CORE (2 sec pause) (no lift off) (just focusing on tech)
135x5 225x5 315x5 365x5 405x15x1 ( weights were good today, tech is solid.. just was not focused to go heavy today)
Seated Shoulder Press (barbell) (no lift off)
135x5 225x5 275x10x2..... took ez and focused on tech.
Bench Grip (feet off the ground, knees up) (promote hypertrophy)
135x5 225x5 275x5 315x5 365x5 405x5
Med Grip Band Press (used Green bands knotted under bench rack bottom)
6x3x365+Green Bands
Delts
Rear 2x8x80 Side 2x8x60
Good technique workout, metally was not there at all... was emotionally burned out..
Friday is box squats and rack pulls.....
Strength and Honor
All Glory to God.. only he knows why..
Aaron
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OldGuy
Sept 6, 2007 11:12:48 GMT -5
Post by chancey on Sept 6, 2007 11:12:48 GMT -5
Very sad indeed. It really puts life in perspective when someone so young passes. It really hurts and is hard to take especailly when there's a bond.
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OldGuy
Sept 6, 2007 17:11:31 GMT -5
Post by lysimacus on Sept 6, 2007 17:11:31 GMT -5
My condolences. I'll keep all who knew her in my prayers.
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OldGuy
Sept 10, 2007 10:34:45 GMT -5
Post by Deleted on Sept 10, 2007 10:34:45 GMT -5
9/7/07 Good day... focused on tech and explosive speed. Will start entire program on(Monday). (9/10/07) see how it goes. CORE Box Squat (with Blue Bands) (200-250lbs tension at top) Bar x 5 135x 5 + Bands 225x 5 + Bands 275x 3 + Bands 315x 3 + Bands 365x 3 + Bands 405x 3 + Bands 455x 3 + Bands 505x 1 + Bands 550x 1 + Bands Rom. Deadlifts 135x4 225x4 315x4 365x4 405x4 455x4 505x4 545x4 605x4 Barbell Shrugs (wraps) (strict) (no leg-drive) 505x5 605x5 725x5 Med Grip Incline Press (pause) 135x5 225x5 275x5 315x3 365x2 405x1 430x1 Lat Pull Down (Front) 6x3x255 (30 sec. rest) Hammer Curls 6x6x80 Seated Cable Crunches 8x3x115 Good workout, better focued than Wed.. Can tell I am leaning out, Gained another notch on my lifting belt Training for Sping Shows, hopefully will be at a competive weight and have some decsent lifts. Strength and Honor All Glory to God.. Aaron
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OldGuy
Sept 10, 2007 10:58:44 GMT -5
Post by dopar66 on Sept 10, 2007 10:58:44 GMT -5
That's quite a hefty load of glory to the LORD there big guy! Mighty fine lifting, especially lifting up the LORD!
Your Romanians leave me with no funny comments. Congratulations! Not many folks have been able to do that.....
:')
God Bless!
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OldGuy
Sept 10, 2007 11:12:45 GMT -5
Post by chancey on Sept 10, 2007 11:12:45 GMT -5
I don't know of to many people who are going to outlift you NOW but good idea on the weight and getting those lifts descent. Very beastly work and congrats on the leaning out.
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OldGuy
Sept 10, 2007 12:32:07 GMT -5
Post by lysimacus on Sept 10, 2007 12:32:07 GMT -5
If I was your competition looking at this workout I'd be thinking "Good Googly Moogly! I'd better get busy."
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OldGuy
Sept 10, 2007 13:24:22 GMT -5
Post by dopar66 on Sept 10, 2007 13:24:22 GMT -5
"That it, pleased with the workout.. just hate being not myself and being able to push things..... error on the side of caution.."
Yeah, since your tonnage on your bench workout exceeds my squats.......
:') :') :')
Man, that is an awesome workout for a dude that feels GREAT! Hope you get to feeling better soon, not just so you feel better, but also so I can see just HOW overwhelmed I can get reading a log! NICE workout big guy!
God Bless.
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OldGuy
Sept 11, 2007 8:51:05 GMT -5
Post by Deleted on Sept 11, 2007 8:51:05 GMT -5
Thanks guys, for reading the logs, I enjoy yours also.....
Bench and deadlift are going well, It is just taking some time for my legs to get back, knees feel unstable at times....i.e. yesterday, I guess doing bands on friday cooked my legs so I just played it by feel.
Decided to do a twisted version of Shekio to shock my system with something different.
Lighten Method Squats (Light band attached to top of Rack) (wore knee sleeves)
135x5 225x5 315x5 365x5 405x3 455x2 505x1 545x1 605x1 655x1 705x1...... weight was ok, good hold the weight and start to get used to it.
14 inch Box Squats
315x5 365x4 405x3 455x1 505x5x2... paused and explode of box...
Med. Grip Bench with (90 lbs of chain) (tech work)
10x1x365+Chains (30 sec rest)
2nd Box Squat "same height as above)
225x5 315x4 405x3 455x4x3..... legs were cooked, dug dip..
Seated Cable Crunches
8x3x115
Legs were cooked after this, will not squat again till friday, will deadlift twice (2 versions) and do bench on Wed. Friday will be 2 versions of bench and squats after 1st bench along with shoulders.
Just mixing it up, these long hard workout are really burning my calories and increasing my GPP alot, and am losing weigth fast...
May make spring goal if not will most definitley be a light 308'er....
Strength and Honor...
All Glory to God...
Aaron
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OldGuy
Sept 11, 2007 9:41:00 GMT -5
Post by dopar66 on Sept 11, 2007 9:41:00 GMT -5
Aaron, ANY Sheiko workout is twisted! (aghast......)
:')
OUTSTANDING squatting! That's Nick Minetti quality squatting! Closing in on Scott Weech! WOO HOO!
Hope the knee holds up well to all this punishment. Ice that bad boy down and take you a coupla aspirins!
God Bless.
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OldGuy
Sept 11, 2007 13:34:36 GMT -5
Post by lysimacus on Sept 11, 2007 13:34:36 GMT -5
That is some real nice squat work. Burning calories wholesale!
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OldGuy
Sept 11, 2007 13:51:02 GMT -5
Post by Deleted on Sept 11, 2007 13:51:02 GMT -5
Thanks.... Squatting 3 times in one workout was brutual, but sometimes you just need to shock your system... Lighten method squats are fun to do once in a while, for raw training it allows you put on alittle more weight and aids in speed, so I thought I would give it a go.... 705 at top, but definitely not 705 at the bottom, so I am under no illusions right now, that I can squat with Nick,Beau or Scott (bench and deadlift most definitely) but squatting nope....., just good to hold that weight in hands and do a rep of some form with it... I HAVE A LONG WAY TO GO, before I am anywhere near a good contest squat. Until 700 plus is something I do as a part of training, and I can hit it anytime I will not be happy.... That is when I know I will be ready... Wed is almost here, back (2 pulls) and chest.
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OldGuy
Sept 13, 2007 9:19:32 GMT -5
Post by Deleted on Sept 13, 2007 9:19:32 GMT -5
9/12/07 Great Workout.... Felt nice and fresh.. Used bands on deadlift, for added tension, from mid shin through lockout.. Take Light band and lay it across the bar, so both sides are touching the ground, then stand on both sides while bar is in middle....Tremendous amount of tension... Warm-Up Standing Abs 8x3x180 CORE Band Deadlift.... (used light bend ) (con. pull) 135x3 +Band 225x3 +Band 275x3 +Band 315x3 +Band 365x3 +Band 405X3 +Band 455x1 +Band 505x1 +Band 545x1 +Band 605x1 +Band 655x1 +Band....... Took all the horses to get this one, when those bands kick in ( 3 inches off floor), the tension is tremendous.... I recommend these for everyone.. Comp. Bench (2 sec pause) (no lift off) 225x5 315x5 365x1 415x8x1..... shoulders felf cooked from deadlifting... liked it. Speed Pulls (used mini bands) (same as above, laying across the bar, then stand on them) 225x3 315x3 365x3 405x12x1..... (30 sec.) ( was beat after these, bands really lay it on you) Lat Pull dows 6x3x275 (front) Chain Curls (straight Bar + 90 lbs of chain) 5x3x95 + 90lbs of chain Nice workout, rotating bands will be a nice change from straight weight..... Friday is 2 bench, 1 squat and some shoulder work.... I like what I am doing right now, body is able to recover while getting plenty of volume... Legs are not even sore today... Ready to bust it on Friday... Strength and Honor All Glory to God Aaron 343.6, can not explain it.. Only god knows why
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OldGuy
Sept 13, 2007 9:25:25 GMT -5
Post by dopar66 on Sept 13, 2007 9:25:25 GMT -5
To quote our resident antiquity general, "Good gugga mugga!" Wow at the deadlifts, and an extra wow for no being sore!
Nice 343.6!!!
God Bless!
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OldGuy
Sept 13, 2007 10:01:40 GMT -5
Post by Deleted on Sept 13, 2007 10:01:40 GMT -5
Thanks for the words..... 343.6 was a BIG surprise... I carry it well fortunately... I actually look like 308lber ... 60 chest, 43 waist, 22 plus biceps, large thighs so I guess I can't complain... but I still want to be able to have no tummy (37 and single need to find a woman. ha ha ha:) ), I am working hard on the tummy thing , Have been eating clean for the last 11 weeks.. Lifting raw has packed the mass on for sure...
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OldGuy
Sept 13, 2007 15:28:26 GMT -5
Post by lysimacus on Sept 13, 2007 15:28:26 GMT -5
You said it Dopar.
I am putting Icy Hot on MY shoulders just having read that DL workout.
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OldGuy
Sept 13, 2007 20:34:01 GMT -5
Post by chancey on Sept 13, 2007 20:34:01 GMT -5
I'm totally speechless at that work. Band DLs then 2 sec pause bench then back to some speed DL. The icing was those upstate chain curls.
Thanks for the band recommendation. Not knowing bands well do you recommend any certain ones?
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OldGuy
Sept 14, 2007 7:53:58 GMT -5
Post by Deleted on Sept 14, 2007 7:53:58 GMT -5
Thanks for the words....
I would just get a complete set of Jump Stretch Bands... You can get a complete set for around 150.00 or so....
I rotate the bands when doing the band pulls... mini, light, average, strong or use two bands ( and rotate mini and light bands full speed pulls as well as weight)... the tension is unreal and you don't have to have a plateform, just lay the bands across the bar, so both sides touch the ground then stand on both sides....
Pull sumo is extra hard since there is virtually no slack when you get set up sumo and just 2-3 inches on con..
Will put your deadlift through the roof without getting burined out on heavy deadlifting...
I am doing my own versio of combined Sheiko, Westside and some some things Siders told me....
Today is 2 chest, 1 squat and some shoulders..... Can't wait..
Strength and Honor
All Glory to God
Aaron
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OldGuy
Sept 14, 2007 8:12:56 GMT -5
Post by dopar66 on Sept 14, 2007 8:12:56 GMT -5
Stock tip: everyone, invest in Icy Hot and Bayer Aspirin quick! I can see bands flying off the shelves on Aaron's recommendation!
Thanks for the excellent info, Aaron! I know it wasn't me that asked, but heck, anyone can benefit from your last several posts on the bands!
God Bless!
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OldGuy
Sept 14, 2007 8:57:36 GMT -5
Post by Deleted on Sept 14, 2007 8:57:36 GMT -5
Anything I can do to help out some one accomplish there goals..... Someone helped me out along time ago and I am just spreading the good word....
For me; It is important to always remember how you have gotten to where you are and not forget where you have been....
Strength and Honor..
All Glory to God
Aaron
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OldGuy
Sept 17, 2007 8:07:03 GMT -5
Post by Deleted on Sept 17, 2007 8:07:03 GMT -5
9/14/07
Good day overall, all weights solid...
Core
Comp. Bench.. (2 sec Pause) (no lift off)
135x5 225x5 315x5 365x3 405x2 430x1 455x1 475x1 500x2x1...... Weight were smooth and fast.... Staying within the program.
Box Squat (12 inch box) (120lbs of Chain)
Bar x 5 + chains 135 x 5 + chains 225 x 3 + chains 275 x 3 + chains 315 x 3 + chains 365 x 3 + chains 405 x 3 + chains 455 x 3 + chains 505 x 3 + chains....... stopped there. did not want to rush my knee.
Med Grip Band Press Band Press
(Blue Band) (knotted, pulled under bottom rail of bench then over collars)
Bar x 3 + Band 135 x 3 + Band 225 x 3 + Band 275 x 3 + Band 315 x 3 + Band 365 x 3 + Band 405 x 3 + Band.....
Seated Should Press
135x5 225x5 275x5 315x5x2.... Shoulders were cooked from top.... worked tech.
Delt Raise (to promote hypertrophy)
Rear 2x8x80 Side 2x8x60
Overall a good workout, will pull twice on monday along with one bench movement....
Right now it looks like I will be squatting 3-4 times one week and Deadlifting 3-4 times the next week, while only performing the other (squat or deadlift) movement once to allow for recovery.... I will be doing chest 4-6 times per week...
Strength and Honor
All Glory to God
Aaron
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OldGuy
Sept 17, 2007 10:34:45 GMT -5
Post by dopar66 on Sept 17, 2007 10:34:45 GMT -5
That's a brutal split! I'm toasted squatting TWICE a week! My hat's off to you big guy!
Good call on the knee. I know it's getting harder and harder to hold back, but it's wisdom that keeps you sticking to the "slow and steady" plan. It'll pay off in the long run!
God Bless!
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OldGuy
Sept 17, 2007 11:42:24 GMT -5
Post by lysimacus on Sept 17, 2007 11:42:24 GMT -5
"squatting 3-4 times one week and Deadlifting 3-4 times the next week"
One tough old Guy!
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OldGuy
Sept 18, 2007 7:47:23 GMT -5
Post by Deleted on Sept 18, 2007 7:47:23 GMT -5
9/17/07
Good day, alittle stiff..... Staying with program weights, keeping in check.
Warm-Up
Standing Abs
8x3x160
CORE
Deadlift to top of knee (con)
135x5 225x5 315x3 405x1 455x1 505x4x4...... Weight was pulled to 3 inches above knee..
Med Grip Bench with Chains (120lbs of Chain)
Bar x 5 x Chains 135 x 5 x Chains 185 x 5 x Chains 225 x 3 x Chains 275 x 3 x Chains 315 x 3 x Chains 365 x 3 x Chains.... weights felt smooth, was going to go to 405 with the chains, but stopped here today is technique day, save it for Wed and Friday..
Deadlift (2nd Pull) (Sumo)
135x5 225x5 315x3 405x2 505x1 545x1 605x3.... Smooth... stayed within the program..
Barbell Shrugs (strict, no leg drive)
505x5 605x5 725x5
Hammer Curls (both same time)
3x6x100
Good day overall... Wed is 2 squats and 1 bench and Lats.... Friday is 2 bench, 1 deadlift and shoulders.....
Rotation seems to be working well, though it is early.....
Strength and Honor
All Glory to God
Aaron
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OldGuy
Sept 18, 2007 8:01:12 GMT -5
Post by chancey on Sept 18, 2007 8:01:12 GMT -5
Incredible pulling and pressing. Good day indeed.
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