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Post by dopar66 on Jun 25, 2007 8:01:27 GMT -5
Good grief! 650x8 and 740x6!!!! I would expect the contractor was very polite and cordial....
WOO HOO!
God Bless!
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Post by rockman181 on Jun 25, 2007 18:36:52 GMT -5
Thank you Chancey. I can't believe that I might lift as much as you on any exercise. You are an incredible lifter.
LOL Doug. People don't know I lift, unless I tell them. 5'8" & 180 doesn't really look very big. I told him that I came from the gym, he said "yeah, I like to use the treadmill too! LOL
Buckeye week 2, based on 335:
135 x 8, 225 x 8, 245 x 6, 275 x 4, 295 x 3, 305 x 2, 315 x 1, 275 x 4
It was not that bad.
Decline machine
90 x 10, 180 x 10, 270 x 10, 360 x 6
I did not have that much weight in my hands, that's what we put on the machine.
Pushdowns
10 x 100, 10 x 110, 7 x 130
Dips
110# x 8, 7, 6
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Post by dopar66 on Jun 25, 2007 19:23:16 GMT -5
Lol! Yeah, I get that. There's a lady at work that runs 5k races and works out. We stop and chat about once a month and she's always asking me about cardio and yoga and stuff. Bless her heart....
:')
SWEET declines! That on top of your workout, well..... ROCKS!
God Bless!
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Post by rockman181 on Jun 27, 2007 19:11:27 GMT -5
A BIG thanks (and a scooby snack) to Biglifter and Doug for last weeks advice. I tried to avoid as many of last weeks mistakes as I could, and it went better.
135 x 10, 225 x5, 315 x 5, 335 x 3, 365 x 3, 365 x 4, 385 x 1
This felt much better.
Seated machine rows (independent arms)- weight = plates
90 x 10, 140 x 10, 180 x 8, 270 x 3
Seated decline cable rows
190 x 10, 200 x 8, 200 x 7
Pullovers
2 x 10 x 80
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Post by dopar66 on Jun 28, 2007 8:37:42 GMT -5
Thanks for the scooby snack, but with those deads you might want to make sure you keep some in the box! They're a great source of protein you know......
OUTSTANDING pulling! I declare you seem to be a 3-lift guy!
God Bless!
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Post by chancey on Jun 28, 2007 9:25:03 GMT -5
Yes sir. Indeed some fine pulling. Some hardcore reps with 365 and jumping up to the 385 was awesome. Definitely a 3 lift guy.
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Post by toolpod on Jun 28, 2007 11:08:37 GMT -5
Great job on the 385 Rockman!
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Post by sasquatch on Jun 28, 2007 15:14:04 GMT -5
GOOD PULLING ROCKMAN!!!
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Post by joebear on Jun 28, 2007 19:37:59 GMT -5
Great show with the 385 !
what's next ?
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Post by rockman181 on Jun 30, 2007 13:18:44 GMT -5
Thank you very much, my friends!! Joe Bear, hopefully 405 is next! ;D
Leg Press
180 x 10, 360 x 8. 560 x 8, 650 x 8, 740 x 8... and then
800 x 1/2, then 3/4, then 1 full rep. Just being cautious. ;D
EZ bar curls
8 x 90, 8 x 110, 6 x 130, 3 x 140, 10 x 110, 9 x 90
Dumbbell curls
10 x 50, 8 x 55, 4 x 60
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Post by 3speed on Jun 30, 2007 14:52:53 GMT -5
Caution is agood thing. Strong pressing.
Don't hope for 405....GET IT!!!!
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Post by rockman181 on Jul 2, 2007 17:34:23 GMT -5
Painted overhead for 7 hours today, and it kinda affected my workout, LOL! Oh well, it wasn't THAT bad
Bench
135 x 8, 185 x 8, 235 x 8, 255 x 6, 275 x 4, 305 x 3 (needed a little touch on the 3rd one), 315 x 1 ( needed help on the 2nd one), 325 x 1 this one went up nice.
I've got two more workouts before the Nat's, and I'm thinking about trying something else. I'm not sure yet. I may do heavy doubles next week, then heavy singles the following week.
I had to leave early, going out to dinner for my wife's and my son's birthdays.
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Post by lysimacus on Jul 2, 2007 22:17:48 GMT -5
Painting overhead for 7 hours IS a workout!
Hey...My wife and step son's birthdays are this week also.
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fatty
Full Member
Posts: 130
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Post by fatty on Jul 2, 2007 22:27:20 GMT -5
I like to do a heavy 3 then a heavy single at 2 weeks out and then 1 week out I do my opener with the long pause. Just food for thought.
I wish you much success in your upcoming meet..
Fatty
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Post by chancey on Jul 5, 2007 14:33:28 GMT -5
That sound like solid advice from fatty. Just don't do anything too drastic and don't peak to early. Yeah, painting overhead for 7 hrs = work. At least your shoulders were warmed up.
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Post by rockman181 on Jul 6, 2007 17:09:01 GMT -5
Thanks guys. I'll try triples on Monday
Tonight I did 3" board bench preses with the guys. I don't usually do these.
warmup to 1 x 315 flat bench
boards: 2 x 3 x 315, 2 x 3 x 335, 2 x 340
seated dumbbell presses - light
10 x 30, 10 x 45, 10 x 60
Cable front raise
3 x 10 x 75 (double pulley machine)
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Post by dopar66 on Jul 9, 2007 9:53:26 GMT -5
Wow, Rock, you are headed for the stratosphere going into the Nationals! I'm bringing my video cam daggonit!
God Bless!
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Post by rockman181 on Jul 9, 2007 19:34:40 GMT -5
A belated happy birthday to your wife and stepson, Lysimacus.
Thanks Doug!! I had a good bench night tonight, and I'm quite grateful. Thank the Lord. Because of the new flat back/flat feet form that I'm using, the new feet flat on the floor rule will not be a problem for me. You can't always see the Blessings until later, and it turned out that the headaches were a Blessing.
Bench - All touch n' go
135 x 8, 185 x 6, 225 x 4, 275 x 3
315 x 3 ( I was really hoping that I could do this lift)
300 x 3, 315 x 2, 325 x 1, 335 x 1, 290 x 4
Dumbbell bench
2 x 8 x 100
Machine decline press - weight = plates (not sure what this means)
180 x 10, 270 x 8, 360 x 5
push downs
10 x 200, 10 x 220, 10 x 240
Rope extensions
3 x 10 x 150
Seated Dip Drops
3-45's for 8, drop a 45 x 8, drop a 45 x 8, bw x 8. Done without a break
One more heavy bench workout before the meet. I'll be in Vegas the week before the meet, so I'll need to find a gym there, to work up to my opener.
Here's what I'm thinking for my attempts at the Nationals, all thoughts and suggestions are appreciated.
The WR that I'm hoping to break, (181, 50-54) is 320, so...
305/325/ 335-340, and I REALLY want 340 to break my own record of 335.
I'm sorry that I haven't had much time to post lately. This week will be worse, as we prepare for our annual 2-week shutdown. I'll try to post my workouts, and catch up on messages next Saturday.
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Post by dopar66 on Jul 10, 2007 9:32:58 GMT -5
Nosiree, no apologies for not posting! From the looks of it, you posted at a MIGHTY FINE time! From the looks of your most recent workouts, your attempts look perfect, assuming the whole "plenty of rest, lots of protein" advice we always tell each other. Oh yeah, and the whole "meet day adrenaline rush" thing.
:')
Absolutely roger that blessing! Amen to that!
God Bless!
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Post by rockman181 on Jul 11, 2007 18:22:02 GMT -5
Thank you Doug. I'm really looking forward to meeting you and the other lifters on this board. It will be a good time.
Deadlift
135 x 8, 225 x 5, 315 x 5, 2 x 3 x 365, 385 x 1, 405 x 1 ;D
(thanks Doug, Biglifter, & 3speed. Scooby snacks all around)
Still had some gas in the tank.
Lat pull-downs 3 x 8 with 160, 170, &180
seated rows 3 x 8, with 180, 190, & 200
some other front straight-armed pull down thingy, 3 x 8 x 150
and the seated rows with the independent arm contraption.
1 x 8 x 180, 2 x 6 x 230
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Post by chancey on Jul 11, 2007 18:29:20 GMT -5
405 in the book. Oustanding Rocky! You are strong so I'm not surprised a bit. mmmm....focus.....500 in the sights
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Post by rockman181 on Jul 11, 2007 19:40:01 GMT -5
Thanks Chancey. I should have included you in the thanks. A scooby snack for you too ;D
I was surprised how easy it went up. I think I had at least another 20 pounds in me. Well, not really easy, but you know what I mean. It wasn't my limit.
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Post by dopar66 on Jul 12, 2007 8:26:06 GMT -5
405!!!!!!!!!! WOO HOO TIMES TWO!!!!!!!!!!
Alright Rocky!!!!! Man what a milestone! AND gas left in the tank? That qualifies as shouting time, brother!
I'm going to venture to guess the back will be a tad sore over the weekend, mighty fine back work all around. EXCELLENT workout Rockman! Can't WAIT to see you crushing weight in Richmond! PLUS it's almost time to rest up for the meet, WOO HOO!
God Bless!
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Post by biglifter on Jul 12, 2007 10:41:16 GMT -5
YES!!!! Echo everyone and especially the grins ;D ;D ;D. From the headaches to this is U-N-B-E-L-I-E-V-A--B-L-E!!!!!!!!!!! That's a whole bunch of wheels and outstanding accomplishment.
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Post by rockman181 on Jul 14, 2007 12:15:34 GMT -5
Wow guys!! Thanks for so much encouragement. BigLifter, you are right, it is quite e Blessing. I thank the Lord every day. Doug, I really wish I was going to be there Saturday to see how the weights REALLY get crushed when you lift.
Today was a short workout
Leg Press
10 x 200, 10 x 380, 8 x 560, 8 x 740, 3 x 800
EZ Curls
8 x 95, 8 x 115, 6 x 135, 5 x 135, 4 x 135
Done!
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