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OldGuy
Sept 18, 2007 9:29:49 GMT -5
Post by Deleted on Sept 18, 2007 9:29:49 GMT -5
Thanks...
I REALLY like the idea of rotating deadlift and squat each week for Mondays, so if I squat or pull twice on Monday (seperated by a bench workout) , Wed is always two versions of the other exercise (seperated by a bench workout), then whatever I did on Monday I will do one version between benches on Friday...
So next Monday will be two squats seperated by one bench, Wed will be 2 pulls (not the same ones from the previous week) seperated by one bench then I will squat between two benches the following friday..
*Note bench is not standard bench, could be bands, chains, boards, different grips, or angles or any combination of above.... never the same.. only on Friday where I do comp. bench.. 1st.
I never do the same leg, back or chest workout about every 5 weeks I will try to hit a new pr or some rep max that on that workout, always rotate movements to get transfer to the contest lifts... and keeps everything fresh.
About every 8-10 weeks will do all there lifts like a contest, to keep body conditioned for shows.. Then pick up where I left off....
I will admit it turns your body into steel, makes you rock hard.. that is no joke... it is a hardcore workout and gives you a gut check for sure.. but the results will speak for themselves...
All Glory to God
Aaron
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OldGuy
Sept 18, 2007 14:33:02 GMT -5
Post by lysimacus on Sept 18, 2007 14:33:02 GMT -5
Very good info on this log along with powerful workouts.
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OldGuy
Sept 19, 2007 9:58:28 GMT -5
Post by Deleted on Sept 19, 2007 9:58:28 GMT -5
Thanks...
For me, I feel it is important to have variation in my workouts and be able to rotate core movements and try to hit a PR once a week on some core movement and as well increase my GPP...
I do higher volume for my own personal goals (workouts take 2 1/2 to 3 hours) M-W-F, I want to be powerful, burn off my body fat and look as strong as the weight I lift....
That is for me and everyone needs to do what is best for their own goals...
I have accomplished all of my geared goals in the sport... and that was getting old, lifting raw has revamped my training and my overall musculariaty (sp) has really taken off as well feeling overall more healthy....
My best advise is don't be afraid to try something new, if your lifts go down at first that is ok, your body might not be adjusted and you may need to tweak somethings but give it months to work....
I thought my Skeiko, Siders, Westside, Bulgarian, mix was to much but after a while my body became adjusted to the intense volume and now if I try anything else, I don't even feel like I have worked out..
Like I mentioned earlier it took me nearly 12 months to figure out what works best for me and I am still learning and experiementing right now....
Strength and Honor
All Glory to God
Aaron
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OldGuy
Sept 20, 2007 10:03:40 GMT -5
Post by Deleted on Sept 20, 2007 10:03:40 GMT -5
9/19/07 Good workout, kicked my butt... I liked it... enjoy feeling I busted my guts.. CORE. Box Squat with Bands (Work sets) (not maxing) (Belt Only) ( 14 inch box) ( 2 inch below ) (Blue Band and Purple Band) (Tension is around 350 - 400lbs at top) bar x 5 + bands (did 2 sets to get loose) 135 x 5 + Bands 225 x 3 + Bands 275 x 3 + Bands 315 x 3 + Bands 365 x 3 + Bands 405 x 2 + Bands 455 x 5 x 2 + Bands ( Weight at top is 805 - 855 lbs) ..... Technique Bench (2 sec Pause) (no lift off) 135x5 225x5 315x5 365x5 405x2 430x5x1.... Weight was ok... Shoulders shot after squatting... Back to the rack........... .... ha ha ha Box Squat (belt only) 135x3 225x3 315x3 405x1 505x3x3 605x3................ Was supposed to stop after 3x3, but after bands legs were really warm just wanted to add some weight..... All these sets kicked my butt, had to dig deep to get through it all...... Lat Pull downs (Front) 5x5x275 Good workout... worked hard.... and dug deep for last box squats rotation, bands had fried my legs.. Strength and Honor All Glory to God... Aaron
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OldGuy
Sept 21, 2007 23:07:25 GMT -5
Post by Deleted on Sept 21, 2007 23:07:25 GMT -5
9/21/07
Good day, very happy with the training routine..
CORE
2 Board Press (2 sec pause) (no-lift off)
135x5 225x5 315x3 365x3 405x3 435x3 465x1 500x1 530x1 560x1 585x1............... very pleased with this, weight was quick.
Speed Pulls (sumo) (light band laid across bar, stand on band)
405x10x1 (30 sec)
Standing Shoulder Press...(have not done this in about 6 months)
135x5 225x5 275x1 315x5x2..... weight was smooth.. focused on tech.
Med Grip Bench with Bands (Green Bands) knotted under bench rack (touch and go) (no lift off)
bar x 3+bands 135 x 3+Bands 225 x 3+Bands 275 x 3+Bands 315 x 3+Bands 365 x 3+Bands 405x 3+Bands.... gut check.. tough set.
Reg Grip Rep Sets (to promote hypertrophy)(get blood to chest and tendons) 4x10x315
Barbell Chain Curls (90lbs of Chain)
5x3x95+90lbs of chain.... Just to work bicep to stablize deadlift.
Seated Cable Abs
8x3x115
Very good workout.... Happy with the board press and my recovery from Wed squat workout.. Things are slowly coming together.... just will tweak a couple things next week...
Strength and Honor
All Glory to God...
Aaron
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OldGuy
Sept 24, 2007 15:34:21 GMT -5
Post by dopar66 on Sept 24, 2007 15:34:21 GMT -5
Gosh..... um....... rest up...... work smart....... that's about all I got......
Incredible work Aaron!
God Bless!
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OldGuy
Sept 24, 2007 19:35:48 GMT -5
Post by lysimacus on Sept 24, 2007 19:35:48 GMT -5
Mighty, need I say more?
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OldGuy
Sept 24, 2007 21:27:43 GMT -5
Post by Deleted on Sept 24, 2007 21:27:43 GMT -5
Thanks for ready the log.... maybe someone can get something out of it...
9/24/07
CORE
Cam. Bar Box Squat (Belt only)
135x5 225x5 315x5 365x3 405x3 455x1 505x1 545x1 605x1....... Pleased with this, really did not fit to well in Cam Bar, but it was different..
Med Grip. Bench (120lbs Chain)
Barx3+Chains 135 x 3 + Chains 225 x 3 + Chains 315 x 3 + Chains 365 x 5 x 3 + Chains...... good technique.. Saved it for later in the week.
Box Squat (Round 2) (Straight Bar)
455x5x3...... Gut check to do this, not weight.. legs cooked from 1st squat..
Hammer Curls
3x6x80... Paused at top for 1 count..
Seated Cable Ab Cruch
8x3x115
Good workout, pleased with Cam Bar Squat, different feel than regular box, will do again.. stayed within weight for the day..
When I can hit 700 or more on a box raw , I know I will be ready to compete...
Wed is 2 back and one chest. plus some lats...
Strength and Honor
All Glory to God Aaron
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OldGuy
Sept 25, 2007 9:59:27 GMT -5
Post by dopar66 on Sept 25, 2007 9:59:27 GMT -5
Wow......
Oh, and that second round of squats?
Wow........again.........
700 off the box..... yep, I'd have to concur...... you'd be ready......
:')
God bless!
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OldGuy
Sept 27, 2007 8:58:31 GMT -5
Post by Deleted on Sept 27, 2007 8:58:31 GMT -5
9/26/07
Today was technique day for back and chest... good day, techniques on both are very solid.
CORE
Sumo Deadlift..
135x5 225x5 315x5 405x3 455x3 505x2 545x2 605x3 505x5x2
Tech Bench... (2 sec pause) (no lift off) (30 sec between sets)
15x1x405
Snatch Grip Deadlift (hands 1 inch outside rings, hook grip, butt on heels) (Olympic Snatch)
405x5x2.... Felt nice in legs, and really works grip.. (will definitley aid in my technique Con . )
Barbell Shrugs. (wraps, no-leg drive)
505x5 605x5 735x5
Lat Pull to Front
6x3x285
Split eagle sit ups (10lb medicine ball behind head)
4x10
Good workout, stayed with training weights.... Technique on deadlift is getting more effecitent, bench weights were solid for technique work... Really enjoyed snatch grip deadlifts, forgotten how fun they are and will help my conventional pull..
Will pull heavy on Monday.... Friday is heavy chest (2), 1 squat and shoulder work..
Strength and Honor
All Glory to God
Aaron
15x1x405
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OldGuy
Sept 27, 2007 14:40:21 GMT -5
Post by dopar66 on Sept 27, 2007 14:40:21 GMT -5
Man. I am in a constant state of awe reading your log. That is AMAZING lifting, big A. And definitely EXCELLENT lifting up the Lord!
God Bless.
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OldGuy
Sept 27, 2007 17:09:59 GMT -5
Post by chancey on Sept 27, 2007 17:09:59 GMT -5
Love to hear you had a good workout. Reminded me of a good dream I had once. I can't wait until you start putting a little weight on the bar.
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OldGuy
Sept 28, 2007 7:24:41 GMT -5
Post by Deleted on Sept 28, 2007 7:24:41 GMT -5
Thanks gents....
I have really found my groove lately in training... not really powerlfitng but I guess more power building... increasing my GPP, technique work, and getting overall a hardcore build to come with the power....
Right now weights rarely go over 80% of any raw max (but sometimes will push it to check on form), to focus on explosive power and muscle hypertrophy..
Today is 2 Bench, 1 Squat and shoulder, tri work..... I do abs 3 days a week to stablize core and always work the post. chain every workout.. VERY IMPORTANT.
Strength and Honor
All Glory to God
Aaron
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OldGuy
Sept 28, 2007 19:37:29 GMT -5
Post by Deleted on Sept 28, 2007 19:37:29 GMT -5
I don't know why this is the first time I've looked at your log but I am glad I finally did. Great sourse of knowlege and experience here. I will be eagerly following from now on.
By the way, it was very nice of dropar to compare me with you earlier in this log but I am definately more than a few notches below your status. I hope to get some pointers and advice from you that will move me along with my powerlifting goals.
Hammer
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OldGuy
Oct 17, 2007 10:06:34 GMT -5
Post by Deleted on Oct 17, 2007 10:06:34 GMT -5
Thank guys.. sorry been away.. trying to earn another masters degree and I am busy, but here is what I have been up to lately....
Last week.....
Rack pull (standing on 100lb plate, with 120lbs of chain) (6 inches below knee)
135x3 plus chains 225x3 plus chains 315x3 plus chains 405x3 plus chains 505x3 plus chains 605x3 plus chains 655x3 plus chains 705x3 plus chains.... stopped felt a twick.. weight was solid.
Front Squat (to box) 405x5x2.... to work groove
Med Grip Bench (90lbs of Chains) (tech) 135x3 plus chains 225x3 plus chains 275x3 plus chains 315x3 plus chains 365x3 plus chains.. stopped saved it for later in the week..
Then some lat and bicep work..
Wed (last week)
Comp Bench Tech work with (60lbs of chain)( 2sec pause)(no lift off)
415x5x1 plus chains... very solid
Band Squat to 12 inch box (close stance) (blue band)
5x2x405xblue bands... worked speed and hypertrophy
More lats work.. plus abs
Friday 10/12/07
2 Board Press with Green Bands attached (2 sec pause) (no lift off)
135x3 plus bands 225x3 plus bands 275x3 plus bands 315x3 plus bands 365x3 plus bands 405x3 plus bands 435x3 plus bands 455x3 plus bands 505x2.... 3 was to much
Snatch Grip deadlifts (hook grip)
5x2x505
Cambridge Bar Bench
135x3 225x3 275x3 315x3 365x3 405x3
Then some delt and biceps, abs....
10/15/07
Box squat with (120lbs of chains)
135x3 plus chains 225x3 plus chains 275x3 plus chains 315x3 plus chains 365x3 plus chains 405x3 plus chains 455x3 plus chains 505x1 plus chains 555x1 plus chains 605x1 plus chains... was happy with this, was goal for the day.....
Med grip bench with (120lbs of chain)
5x2x315 plus chains....
Rom. Deadlifts.. took ez did not want to aggervate my back
135x4 225x4 315x4 405x4 505x4... very light, but stopped.
Shrugs
2x5x705
Chain curls (90 lbs of chains)
5x3x95 plus chains...
Abs......
Things have been going good lately, just very busy....
All glory to god...
Aaron
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OldGuy
Oct 17, 2007 12:51:18 GMT -5
Post by lysimacus on Oct 17, 2007 12:51:18 GMT -5
"Front Squat (to box) 405x5x2.... to work groove...Snatch Grip deadlifts (hook grip) 5x2x505"
Good Googly Moogly that is some serious lifting.
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OldGuy
Oct 17, 2007 13:20:39 GMT -5
Post by Deleted on Oct 17, 2007 13:20:39 GMT -5
Thanks for reading, I hope someone can pick something up from it and have it work for them.... Most of my workouts have not been maxing out just building explosive technique and hoping to increase on each exerise every 4-6 weeks when it comes back around .. that is why I don't do alot of singles, I like to things pre-exhausted, so when it comes time to bust a singles out I am very fresh, since the GPP is up.. Rght now I am powerbuilding trying to pack on quaility muscle and will switch more over to power lifting routines as I find a show that suits me. Weighing in at a solid 350.. and I do mean solid I was trying to diet down to under 300, but swithcing over to this program about 5 months ago, just packed the mass on me... I eat super clean, no junk, plenty of fish, brown rice and veggies and fruit, and ALOT of protein shakes... I about ready to start testing my groin out doing some heavy regular squats, I tore it last summer pulling 860... and aggrevated it again the past June, so swiched stances and just trying to get it worked out... being so Duckies big makes it hard to get air in my lungs con pulling, and going super heavy sumo, is not an option right now..... still a work in progress, the 705x3 with 120lbs of chain was nice from 6 inches below the knee, but had to stop for a twitch in my back (playing it safe, it was hard, I wanted to push it), but I know there is alot more there.. I LIKE CHAINS, I FEEL THEY BUILD UP THE STABILIZATION JOINTS, TENDONS AND LIGAMENTS required to move big weights.... I plan on doing a little show in early spring.... test everything out.. god willing.. But right now, none of this means anything till I do a show... My last meet was geared 2600, blah , blah, blah .. but this is a new animal and I like the training and what is happening to myself and in the sport.. Today is Back and chest day... just tech work.... Strength and Honor All Glory to God.... Aaron
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OldGuy
Oct 17, 2007 14:43:02 GMT -5
Post by dopar66 on Oct 17, 2007 14:43:02 GMT -5
What can I say....... I am utterly amazed at not just the weights but the volume...... that is legendary stuff Aaron.......
For the first time in recorded history, THREE Dew of the Week awards...... and it's only Wednesday...... Congratulations on an utterly indescribably awesome workout (or series of workouts.... be that as it may.....)
What are you getting this Masters in?
God Bless!
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OldGuy
Oct 18, 2007 8:10:37 GMT -5
Post by Deleted on Oct 18, 2007 8:10:37 GMT -5
This log is very inspiring to read. I greatly appreciate your added explainations as to how you are training and why at this moment in time. Can't say enough how much this helps me personally.
I realize you mentioned Spring as your next possible show. Have you considered the Raw Unity Meet at all on Jan 26/27? I would definatly be in your cheering section.
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OldGuy
Oct 18, 2007 18:06:10 GMT -5
Post by Deleted on Oct 18, 2007 18:06:10 GMT -5
Thanks for reading, I enjoy your logs also..
I have an MBA but I want to earn a Masters in Information Technology.... so traveling is really out of the question, school is expensive...
Training the past 2 days..
Had to cut it short had a meeting to attend.
Snatch Grip Deadlift (used straps) working the muscle, weight was very light
5x2x545..... will go heavy soon on this to over load back and thighs.. great exercise.
Comp. Bench (2 sec pause) (no lift off) (60lbs of chains)
5x1x435 + chains... not normal chains, 6 foot long, hooked in middle to swing when you lift, not touching ground at all.. Forces you to focus on tech...
Had to go....
10/18/07
Had to do back to back workouts...
Comp Bench (working tech) since just did chest yesterday... 2 sec pause no lift off
135x3 225x3 275x3 315x3 365x3 405x3 435x3 455x3... felt nice.. stopped did not want to push.. deload.
Close Stance Box Squat with Bands (Blue Bands) (feet 6 inches part) (pause, explode)
405x5x2 plus Blue Bands..
Seated Shoulder PRess
5x2x315.. light
Did some side and rear delt raises, with some hammer curls for stabilization...
Monday will be heavy back and chest...
All glory to God
Aaron
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OldGuy
Oct 19, 2007 10:47:44 GMT -5
Post by dopar66 on Oct 19, 2007 10:47:44 GMT -5
5x2x315.... light shoulder press...... I remain humble........
:')
MSIT, that's alright! How far along are you? I'm looking into an EdD in Tech Ed, but, alas, it's from Va. Tech....... and after the trouncing they put on ECU this season... I just don't know that I have it in my heart to send them my hard-earned money......
:')
FINE lifting as always!
God Bless!
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OldGuy
Oct 23, 2007 9:11:13 GMT -5
Post by Deleted on Oct 23, 2007 9:11:13 GMT -5
10/22/07
Decided to pull conventional today.. Tweaked back a couple weeks ago, wasn't planning on going heavy.. but sometimes thought are the best days when you don't think about it...
Warm Up
Standing Abs
8x3x170
CORE
Conventional Deadlift
135x5 225x3 315x3 405x3 505x1 545x1 605x1 655x1 705x1 755x1... fast and smooth..
Both 705 and 755 were super fast, had planned on stopping at 605.... because of back 2 weaks ago, but just kept going up since back felt ok...
Stopped at 755 was fast... 800 was there today.. but did not want to rush it with back tweaked...
Getting great transfer from other modified lifts to contest lifts....
Shrugs
5x505 5x605 5x735.. Stiff leg, no leg push.
Bent over rows.... (took ez for back)
315x3 365x3 405x3 455x3
Med Grip Bench (90 lbs Chains) (Tech. Work) (No lift off)
5x3x365 Plus Chains
Chain Curls (90 lbs of Chain)
3x5xChains.... biceps cooked from deadlifting, just worked stability.....
Overall a very good workout... Back tweaked 2 weeks ago, never occured to me to go heavy on Con pulls, was really pleased how it felt.... Can tell getting great transfer from modified lifts to contest lifts...
Definitly have my program fined tuned right now....
Wed is Mod Squat and Tech Bench, Lat Work.... Friday is Heavy Bench, Mod Dead, Shoulders
Strength and Honor
All Glory to God..
Aaron
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OldGuy
Oct 23, 2007 9:25:24 GMT -5
Post by lysimacus on Oct 23, 2007 9:25:24 GMT -5
"755x1... fast and smooth.." Good Googly Moogly. I'm really looking at bringing the chains into the gym after reading your log. Any tips would be appreciated.
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OldGuy
Oct 23, 2007 9:54:29 GMT -5
Post by Deleted on Oct 23, 2007 9:54:29 GMT -5
I hope this helps, it works for me, but you may need to modify for your personal needs.....
I rarely pull any contest lifts....
Mainly focusing on getting transfer from variations, like rack pulls with straight weight, bands attached (any strength) chains attached, also from varing heights, using both con, and sumo stances... All from different heights, and on plates..
I really like snatch grip deadlifts, they realy make you sink low and pull a long ways with a wide grip, they have helped bunches...
Squatting same principle as deadlift... use different stances, different boxes, chains and bands..... but what makes what I do alittle different......... is One week on Monday I will pull heavy some form of deadlift and on then on Friday pull for sets of anothe form of deadlift.. (like this week I pulled heavy con on Monday, sofriday I will pull 5x2 of snatch grips, trying to improve from what i did last time without maxing out)
Then Wed will be some type of band or chain squat for 5x2, to some box...
Then the following Monday, hit some Heavy Squat Movent, Wed Some type of Pull for 5x2 and then on Friday back to squat for 5x2 of some type... Never the same exercise in a Month Period....
I also bench 4 or 5 times a week, once on Monday, once and Wed, and 2 or 3 times on Friday depending how I feel.... Monday is always Med grip chains, for sets of 5, 3, or 2s for max or 5,2,2 sets depending.. Wed is 5x1 Tech work with light chains, ALL SETS PAUSED, more bar weight... Friday is heavy bench partials, then one or two other movements...
I NEVER GET A HAND OFF.... I like to feel the weight the whole time, I think this really helps.
I am always working in either a squat or deadlift movement on Friday after my heavy partial movement.....
My idea is if you do 3 lifts a contest, your body needs to be conditioned to compete in a 3 lift meet..... That is why so much volume...
This is my own twisted version using ideas from 3x3, westside, Sheiko, and Russian Periodization and Brian Siders Program.. I have been using this for about a year experimenting till I found a system that works best for me..
I hope it helps Aaron
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OldGuy
Oct 23, 2007 11:06:37 GMT -5
Post by lysimacus on Oct 23, 2007 11:06:37 GMT -5
Thanks for the detail. I've been looking at the same systems as well as the Danish DL workouts. Figuring the various concepts into one workout that works for me is probably everyone's quest.
Do you have a standard for choosing the weight of chain? Westside calls for around 10% but I see all kinds of uses.
Thanks again.
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