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Post by joebear on Jun 24, 2007 20:07:50 GMT -5
Nice work, alot of volume in your workouts !
you must be mentally tough / motivated !
Joe
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Post by sauble on Jun 25, 2007 8:23:52 GMT -5
Pauses are where its at!
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Post by dopar66 on Jun 25, 2007 11:35:59 GMT -5
3Speed, you NEVER cease to amaze me! Your "hardest bench set in a long time" only had a .968 factor from your next rep! :')
Incredible pulling big guy! I have no idea what's in store for Richmond, but I got a feeling I'm gonna be packing an extra dew!
God Bless!
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Post by rockman181 on Jun 25, 2007 20:14:47 GMT -5
Incredible lifting; incredible routine. I don't know what to say, except echo everybody else.
How are you linking the Buckeye routine for your bench? I recognize the 335 numbers from my own workout tonight.
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Post by lysimacus on Jun 27, 2007 7:09:49 GMT -5
As Rockman has observed with your bench routine, I've noticed that your other lift routines have a buckeye aspect to them. It's bearing some nice fruit. I've been thinking of going to a buckeye since I read Gravisferrum's log. Your thoughts would be appreciated.
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Post by 3speed on Jun 27, 2007 18:02:47 GMT -5
Yes, I have started the buckeye bench routine. I have tried everything for my bench to no avail. I started below my max with this routine to get the feel for it. I am also pausing everything beause my weakness is 3" off my chest but I am going to start working in a few heavy touch n go singles. The jury is still out on this one but I am giving it an honest effort.
My other routines are based on what has worked for me over the years with a little experimentation thrown in from time to time. I work only singles on deads because of the mechanics of the lift. I work singles and doubles on squats because an old lung injury limits my ability to breathe thru longer sets.
I generally try to plan my workouts well in advance and schedule deload weeks. If I don't, I am hardheaded enough to keep pushing week after week and I am too old for that. I can work out just as hard as I used to. I just have to be smarter about it.
Thank you for the comments and questions. That is why I take the time to post my workouts on here. I hope this helps. Feel free to analyze/question/comment further.
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Post by joebear on Jun 28, 2007 19:46:23 GMT -5
Good workouts 3 speed, it's obvious you are a "thinking musclehead". Been very interesting to read your posts , workouts etc.... I have definitley gained some wisdom !
Joe
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Post by lysimacus on Jun 29, 2007 7:02:57 GMT -5
Thanks for the informative reply. The willingness of the lifters on this board to share the details of their training is a valuable resource found in few places.
My schedule requires a fairly detailed workout calendar so I too like to set it up well in advance.
Your right about how age requires more recovery, getting old is not for wimps. I too have found that I need to back off after a while. I have just taken a week off, then restarted where I left off. The deload approach looks like a way to continue training for longer periods before breaks. I'm a bit slow in grasping new ideas so I have some basic questions on deloading.
Does one simply lower the weight but maintain the rep volume, or is it appropriate to increase the reps to remain at or near the usual tonnage?
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Post by 3speed on Jun 29, 2007 15:28:54 GMT -5
joebear: My wife was sitting beside me when I read your reply. She got a kick out of me being called a thinking musclehead. Thank you for the reply. I am glad I can help.
lysimacus: Not trying to be a smart a$$ here but, what you do for your deload week depends on how you feel and how beat up you are. It can be going 60-70% for 2 sets of 8-10. It can mean going to one single at 80%. It can mean doing plyometrics. It can mean playing a basketball game instead of doing legs. Or, it can mean taking the week off completely. I generally try to back off to a moderate single every 3rd week on squat and take every 3rd week off on deads and make sure that my 2 heavy weeks for deads and for squats do not run concurrently. I can message you a sample run if you like.
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Post by lysimacus on Jun 29, 2007 19:23:55 GMT -5
Thank you for your candor. Your description also explains why I was not able to see any pattern in other people's training on their deload week. Such a simple concept, do less or take a break on a lift or altogether. Your help is greatly appreciated.
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Post by 3speed on Jul 1, 2007 19:09:30 GMT -5
You are certainly welcome. Glad I could help.
Sunday 7/1/7
Squat 135 x 8 135 x 5 225 x 7 315 x 3 375 x 2 435 x 1 495 x 1 520 x 1 545 x 1 495 x 1 520 x 1 545 x 1 Put on a loose suit here. 585 x 1
Bench 135 x 10 135 x 5 230 x 8 250 x 6 270 x 4 300 x 3 325 x 1 <---Shocked me how this flew up...felt like a warm up. 345 x 1 275 x 4
No deads today. I ran out of time. I had to be at my daughter's birthday dinner. Oh well, I'll make up for it next week.
Wanted to get a feel for where I am today so that I can fine tune my last few workouts leading to Nats. That was the 1st time I've put a suit on in 14 years. It is 2 sizes too big for me - goes right on. It felt like my head was gonna blow when I hit the bottom. The bench really surprised me. Looks like the routine might be working.
A very good day in the gym!!
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fatty
Full Member
Posts: 130
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Post by fatty on Jul 2, 2007 8:02:43 GMT -5
Congratulations! Looks like the strength is coming along nicely
Marty
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Post by chancey on Jul 2, 2007 10:58:06 GMT -5
Great day! Nice to see the bench responding and, as usual, that squat of yours is a thing of beauty. Great workout 3.
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Post by 3speed on Jul 4, 2007 11:51:30 GMT -5
Wednesday 7/4/7
Bench 135 x 10 135 x 5 205 x 10 205 x 10 205 x 10...Just working on mechanics. Concentrating on making sure each rep was done correctly.
Dumbell tricep extensions 80 x 8 100 x 6 110 x 6 110 x 6
Gym was open today and tourists are clogging the beaches and streets. I can't just sit and do nothing so I hit the gym. Now it's time to mow the grass. HAVE A GREAT 4th everybody.
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Post by chancey on Jul 5, 2007 14:14:32 GMT -5
Spoken like a true iron head.
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Post by dopar66 on Jul 9, 2007 10:03:54 GMT -5
Wait a minute...... 3Speed posting on a Wednesday.... what's up with that?
:')
INCREDIBLE workout Sunday big guy! I've said it before and it bears repeating, yet ANOTHER reason to bring the cam to Richmond!
God Bless!
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