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OldGuy
Oct 23, 2007 12:21:15 GMT -5
Post by Deleted on Oct 23, 2007 12:21:15 GMT -5
No, just pick chains I feel like using... I just rotate them... one set, two, all three.. whatever I am feeling...
I like the chains because I feel they help strengthen tendons, ligaments and joints..
Since they are always swinging when you lift you must really work on the technique, I do not use the chains West Side uses, I use Industrail Chains that are big and thick and when they swing you must really focus on the weight and your technique.....
All Glory to God Aaron
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OldGuy
Oct 25, 2007 9:09:19 GMT -5
Post by Deleted on Oct 25, 2007 9:09:19 GMT -5
10/24/07
Good day of technique work....
Close Stance Box Squat with Bands (12 inch Box) (Blue) (around 200-250lbs of tension at top)
5 x 2 x 415 + Blue Bands..... good sets to work explosive strength..
Comp Bench Tech work with 60llbs of chains (6 foot chains)
445 x 5 x 1 + chains
Chains are clipped in half, no weight hits the floor, you support the weight, chains swing, helps aid stablilization.
Lat Pull downs (front)
6x3x275
Good workout, all techniques are very solid.
Friday is heavy chest (three exercises), one deadlift modification, shoulders press (either standing, seated or behind the neck, like to rotate these) and asst. work..
All Glory to God
Aaron
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OldGuy
Oct 26, 2007 22:05:57 GMT -5
Post by Deleted on Oct 26, 2007 22:05:57 GMT -5
10/26/07
Very Good Day on chest... went in ready to move some weight, and moved it..
CORE
2 Board Bench Press (Pause) (no lift off)
135x5 225x5 315x3 365x1 405x1 435x1 465x1 505x1 535x1 555x1 585x1 610x1........ PR was very excited about this...
Snatch Grip Deadlift
5x2x505...went ez, felt slight pull in my hamstring,when warming up..
Cambered Bar Bench (2 sec pause) (no lift off)
5x2x365... working tech
Seated Shoulder Press
5x2x325
Seated Cable Crunch
8x3x115
Had to cut short, HS homecoming tonight football game.. Very happy with workouts lately, really feel the swinging chain work is paying of with very big dividends
Monday is Heavy Squat... Med Grip Bench, Shugs and back work.
All Glory to God
Aaron
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OldGuy
Oct 27, 2007 14:06:04 GMT -5
Post by lysimacus on Oct 27, 2007 14:06:04 GMT -5
Thanks for the info on useing the chains. I will be working them into my workouts for sure.
Congrats on the PR! Those are always sweet.
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OldGuy
Oct 28, 2007 21:20:19 GMT -5
Post by Deleted on Oct 28, 2007 21:20:19 GMT -5
Aaron - on your shoulder presses, do you bring the bar to your chest or push up when your triceps are even with the floor? I ask because my shoulders really bother me if I bring it to my chest.
Thanks.
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OldGuy
Oct 31, 2007 8:47:20 GMT -5
Post by Deleted on Oct 31, 2007 8:47:20 GMT -5
10/2907 hammer on shoulder presses I bring the bar down below my chin and stop so my elbows are below even with the floor but not overdone, I feel it places to much stress on the joints to go to the chest... I also use a med grip., CORE Box Squat... (14 inch box) (below parallel) (pause on box) 135x5 225x5 315x5 405x1 455x1 505x1 545x1 605x1...... felt solid, felt alittle twing but weight was light and I wanted to push it.. 655x1.. knee wraps 705x1...knee wraps... flew up, stopped there... very happy about this... supposedly you can box squat 30-33% of you squat so that would put my comp. squat pretty high for raw (I know knee wraps) Med Grip Bench with Chains (90lbs of chain) Tech work (no lift off) 5x5x365 plus chains Shrugs 5x735... stiff leg Bent Over Rows 5x4x405... just go light, do not want to aggervate me back. Hammer Curl (dual) pause at top. 3x5x80 Standing abs 8x3x180 Good day of squatting, the knee wraps really save my knees, normally squatting raw I can hardly walk for 2-3 days, next day knees were great, using wraps, will use them more often... Goal now is to hit 800 plus with Knee wraps, they really ease my mind when squatting... and total 2100, with only wraps, and belt. Then 2200... who knows, but at least it keeps me coming to the gym.... Also and going to cut back my protein by 200 grams a day which will be 800 fewer calories.. Want to look as strong as I feel..... 37 and single, need to find a woman All Glory to God Aaron
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OldGuy
Oct 31, 2007 13:47:51 GMT -5
Post by dopar66 on Oct 31, 2007 13:47:51 GMT -5
MIGHTY fine squatting.
"Bent Over Rows
5x4x405... just go light, do not want to aggervate me back."
Bent over rows..... 405...... just go light....... THAT AIN'T RIGHT!!!!
:')
Nice lifting big guy!
God Bless.
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OldGuy
Nov 1, 2007 9:13:22 GMT -5
Post by Deleted on Nov 1, 2007 9:13:22 GMT -5
Thanks Dopar... I used to go really heavy on them, but I strained my back pretty bad one time when I was 25 or so, so I do them once in a while to make myself feel good.. Every once in a while I wil go over 500, but that is rare.. Yesterday was Bench Tech and one back movement... CORE Roman. Deadlifts (Light weights to stretch out back) 5x2x505 Comp Bench Tech Work (no chains this week) (2 Sec Pause) 15x1x405 Lat Pull downs (strict) (front) 6x3x275 Had to cut it short had classwork to complete.... Friday is Heavy Bench and One Squat Variation plus shoulder work.... Monday HEAVY BACK All glory to God. Aaron
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OldGuy
Nov 1, 2007 9:20:55 GMT -5
Post by thatnuckolskid on Nov 1, 2007 9:20:55 GMT -5
"romanian deadlifts (light weight to stretch out back) 5x2x505"
if i attempted that it would be less of stretching out my back and more of pulling it out. your workouts are amazing
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OldGuy
Nov 1, 2007 13:27:00 GMT -5
Post by Deleted on Nov 1, 2007 13:27:00 GMT -5
Thanks for reading... I hope people can take something from what I do and modify it for their needs...
Aaron
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OldGuy
Nov 1, 2007 19:08:31 GMT -5
Post by lysimacus on Nov 1, 2007 19:08:31 GMT -5
Good Googly Moogly 505 RDL light work.
What did you do to bring your back back when you strained it?
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OldGuy
Nov 2, 2007 10:42:56 GMT -5
Post by Deleted on Nov 2, 2007 10:42:56 GMT -5
Time and rest...... Worked around my injury.... I only pull bent over rows when I feel my back needs it, or I will do T-Bar Rows... Trying to keep the reps between 3-5 with about 5-6 sets.. Nothing to heavy, but if I am feeling it, sometimes I will push it, but not ofte, no one cares how much you row... so many people do it wrong.. I just to it for me.
I work my posterior chain 3-5 times a week, so my back is strong without the rows..
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OldGuy
Nov 2, 2007 10:47:13 GMT -5
Post by dopar66 on Nov 2, 2007 10:47:13 GMT -5
"I work my posterior chain 3-5 times a week, so my back is strong without the rows.. "
I concur...... humbly.......
:')
Have a blessed weekend!
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OldGuy
Nov 2, 2007 18:50:27 GMT -5
Post by Deleted on Nov 2, 2007 18:50:27 GMT -5
11/02/07
Thanks for reading fellas... Today was a solid day, did not want to go nuts today, felt alittle run down and modified the workout..
Warm-Up
Standing abs
8x3x180
CORE
Comp Bench (2 sec pause) (no lift off)
135x5 225x5 315x5 405x1 455x1 505x1 545x1.... weight was ok, steady..
Close Stance Pause Box Squats (12 inch box)
5x2x455.... went light legs were still cooked from Monday..
Behind the Neck Press
5x2x275 5x2x315
Rear delt raises 2x8x80
Side Delt Raises 2x8x60
Chain Curls (90lbs of chain) (6 foot)
3x5x95 plus chains..
Today was just a solid day, nothing crazy.. Monday is heavy back and a modified chest movement.
Dropping 200 grams of protein (800 cal) has not affected my training as of yet, so far so good.
All Glory to God Aaron
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OldGuy
Nov 6, 2007 10:52:24 GMT -5
Post by Deleted on Nov 6, 2007 10:52:24 GMT -5
11/5/07
Welp, today was the first day I could tell I have elimated 800 cal (200 grams of protein) a day from my workout, felt tired but sucked it up made a ok day..
Warm-Up
Standing Abs
8x3x180
CORE
Conv Deadlifts, (weights we were on 100lb plates) (2 inches) off ground.
135x5 225x5 315x5 405x5 505x5 605x1 655x1 705x3..... was going to go heavy today, but this weight pushed me, so just did 3 reps and played it safe..
Shrugs
5x735
Med Grip Bench with Chains (90 lb )
135x5x chains 185x5x chains 225x3x chains 275x3x chains 315x3x chains 365x3x chains 405x3x chains... was happy with this, after hitting 545 pause on friday, played it safe.. saving things for later in week..
Hammer Pause Curls
3x5x80.... Both biceps at same time, hold at top for a 1 count, fists are parallel to the wall, no swinging.. strict.
Had new students in the weightroom, spend alot of time, teaching while trying to do my workouts.... cut a alittle short today..
Overall a good workout, can tell the body fat is slowly coming off.. water right now I am sure.
All Glory to God Aaron
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OldGuy
Nov 7, 2007 19:29:10 GMT -5
Post by Deleted on Nov 7, 2007 19:29:10 GMT -5
11/07/07
Good middle week... tech work.
Band Box Squat (blue band)(12 inch box)
5x2x415 Plus Blue Bands
Comp Bench Tech Work (120lbs of chain)(2 sec pause) (no lift off)(light work)
405x1 Plus chains 365x3 Plus chains 315x5 Plus chains
Lat Pull Down to Front
6x3x275... ez.
Good day.... Looking forward to Friday heavy chest, mod deadlift, shoulders.
All Glory to God
Aaron
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OldGuy
Nov 8, 2007 11:33:20 GMT -5
Post by dopar66 on Nov 8, 2007 11:33:20 GMT -5
Great gravy! For a guy with an energy buzz-kill from dropping calories, your workout is still off the charts! Glad you played it safe.... I'm running out of clever comments.....
:')
Outstanding work big guy!
God Bless!
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