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Post by chancey on May 6, 2007 15:27:12 GMT -5
The Squat Routine - Day 1 - Squats - 330 x 6, 4 sets
- Walkouts - 420 x 10 sec, 3 sets
- Pause Squats - 280 x 6, 2 sets
- Squats - 350 x 5, 4 sets
- Walkouts - 440 x 10 sec, 3 sets
- Pause Squats - 300 x 5, 2 sets
- Squats - 350 x 6, 2 sets, 370 x 5, 2 sets
- Walkouts - 460 x 10 sec, 3 sets
- Pause Squats - 300 x 6, 1 set, 320 x 5, 1 set
- Squats - 390 x 4, 4 sets
- Walkouts - 480 x 10 sec, 3 sets
- Pause Squats - 340 x 4, 2 sets
- Squats - 410 x 3, 4 sets
- Walkouts - 500 x 10 sec, 3 sets
- Pause Squats - 360 x 3, 2 sets
- Squats - 410 x 4, 2 sets, 430 x 3, 2 sets
- Walkouts - 520 x 10 sec, 3 sets
- Pause Squats - 360 x 4, 1 set, 380 x 3, 1 sets
- Squats - 450 x 2, 3 sets
- Walkouts - 540 x 10 sec, 3 sets
- Squats - 470 x 1, 3 sets
- Walkouts - 560 x 10 sec, 3 sets
Work up to opener 7 days out. Done. Work sets of squats done after walkouts. Additional bicep work done at the end of these workouts for a total of 6 work sets. Thanks to Eric Stone's 8 Week Cycle to get me started.
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Post by chancey on May 6, 2007 15:44:14 GMT -5
The Bench - Day 2 - Bench - 280 x 6, 4 sets
- Pause Bench - 280 x 1, 4 sets
- 2 Board Bench - 3 sets of 5
- Bench - 295 x 5, 4 sets
- Pause Bench - 295 x 1, 4 sets
- 2 Board Bench - 3 sets of 5
- Bench - 295 x 6, 2 sets, 310 x 5, 2 sets
- Pause Bench - 295 x 1, 2 sets, 310 x 1, 2 sets
- 2 Board Bench - 3 sets of 5
- Bench - 325 x 4, 4 sets
- Pause Bench - 325 x 1, 4 sets
- 2 Board Bench - 3 sets of 5
- Bench - 340 x 3, 4 sets
- Pause Bench - 340 x 1, 4 sets
- 2 Board Bench - 3 sets of 3
- Bench - 340 x 4, 4 sets, 355 x 3, 2 sets
- Pause Bench - 340 x 1, 2 sets, 355 x 1, 2 sets
- 2 Board Bench - 3 sets of 3
- Bench - 370 x 2, 3 sets
- Pause Bench - 370 x 1, 3 sets
- 2 Board Bench - 3 sets of 2
- Bench - 385 x 1, 3 sets
- Pause Bench - 385 x 1, 3 sets
- 2 Board Bench - 3 sets of 1
Work up to opener 7 days out. Done. Bench and Pause Bench sets will alternate. Followed by 2 sets of Tricep Pushdowns, 4 sets Lats Pulldowns to the chest, & 4 sets of L Lateral Raises. Once again, thank to Eric Stones Template to get me started.
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Post by chancey on May 6, 2007 15:57:53 GMT -5
The Deadlift - Day 3 - Deadlift - 460 x 1, 6 sets
- Rack Pulls work to 1RM
- Romanian DLs - 345 x 8, 3 sets
- Speed Deadlift - 315 x 3, 6 sets
- Romanian DL - W/Out Sacrificing Form, heavy as I can go for 3 sets of 5
- Shrugs - 3 sets of 5
- Deadlift - 485 x 1, 6 sets
- Rack Pulls work to 1RM
- Romanian DLs - 335 x 8, 3 sets
- Speed Deadlift - 320 x 3, 6 sets
- Romanian DL - W/Out Sacrificing Form, heavy as I can go for 3 sets of 5
- Shrugs - 3 sets of 5
- Deadlift - 500 x 1, 5 sets
- Romanian DL - 315 x 8, 3 sets
- Shrugs - 3 sets of 5
- Speed Deadlift - 335 x 3, 6 sets
- Romanian DL - W/Out Sacrificing form, heavy as I can go for 3 sets of 5
- Shrugs - 3 sets of 5
- Deadlift - 515 x 1, 4 sets
- Romanian DL - 285 x 8, 3 sets
- Shrugs - 3 sets of 5
- Speed Deadlift - 335 x 3, 6 sets
- Romanian DL - W/Out Sacrificing form, heavy as I can go for 3 sets of 5
- Shrugs - 3 sets of 5
Work up to opener 14 days out. Done. Because I had been lifting in the 90+ percent to max+ of my 1RM lately. I am backing of a bit and stick between 80-90%. Also, alternating in a speed day allowing an extra week between heavy lifts.
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Post by chancey on May 6, 2007 16:02:32 GMT -5
2nd Bench - Day 4 - Incline Press - 3 sets of 5
- JM Press - 3 sets of 8
- Dumbell Tricep Extensions - 2 sets of 12
- Incline Press - 3 sets of 5
- JM Press - 3 sets of 8
- Dumbell Tricep Extensions - 2 sets of 12
- Incline Press - 3 sets of 5
- JM Press - 3 sets of 6
- Dumbell Tricep Extensions - 2 sets of 10
- Incline Press - 3 sets of 5
- JM Press - 3 sets of 6
- Dumbell Tricep Extensions - 2 sets of 10
- Incline Press - 3 sets of 5
- JM Press - 3 sets of 5
- Dumbell Tricep Extensions - 2 sets of 8
- Incline Press - 3 sets of 5
- JM Press - 3 sets of 5
- Dumbell Tricep Extensions - 2 sets of 8
- Incline Press - 3 sets of 5
- JM Press - 3 sets of 4
- Dumbell Tricep Extensions - 2 sets of 6
- Incline Press - 3 sets of 5
- JM Press - 3 sets of 4
- Dumbell Tricep Extensions - 2 sets of 6
Also, 3 sets of Rows and 3 sets of Rear Delts.
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Post by chancey on May 6, 2007 16:12:06 GMT -5
Week 1 Squats
Squat
135 x 8 185 x 5 225 x 3 275 x 1
Walkouts
435 x 10 sec, 3 sets
Squats
345 x 6, 4 sets
Barbell Curls
20 x 45 12 x 65 12 x 95, 3 sets
Machine Preacher Curls 3 sets of 12
First day back after a week of no lifting. I thought I was squatting 330. It wasn't until my last set that I stepped back and analyzed the situation. That explained a lot. I guess my mind is still on vacation. Well, at least I know next week workout will not be so bad.
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Post by 3speed on May 6, 2007 18:23:31 GMT -5
Looks like a good plan Chancey. Good work today. How did the work sets feel after dong the walkouts? You thinkin of switching to bb on us with all those curls?
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Post by chancey on May 6, 2007 19:05:20 GMT -5
The work sets felt great considering I was way off on my weight. I can't even begin to explain that confusion.
It was the first time all year I curled without left bicep pain. As the squat get more hornery it will probably be "curls no comprende".
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Post by dopar66 on May 8, 2007 12:12:55 GMT -5
Nice! Misload the bar and still hit the sets/reps you were after. Outstanding, Chancey.
I am WITH you on the "curls no comprende". By the way, I am GLAD your bicep didn't hurt! That's a blessing, brother.
God Bless!
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Post by chancey on May 8, 2007 18:56:26 GMT -5
Week 1 Bench
Warmup Bench
45 x 20 10 x 135 5 x 185 2 x 225
Bench Alternate W/Pause Bench
280 x 6 280 x 1 Pause 280 x 6 280 x 1 Pause 280 x 6 280 x 1 Pause 280 x 6 280 x 1 Pause
2 Board Bench
335 x 5 345 x 5 345 x 5
Machine Tricep Pushdowns
Warm up set for 20, 2 work sets for 20
Lat Pulldown to Chest
Warm up set for 20 , 4 works sets for 12
L Lateral Raises
10 x 14 20 x 12, 3 sets
Not used to working bench this light. Will not last long. Nice workout all in all. I suspect that I may be facing too much volume as the weight increases but I’ll play it by ear until then. The high rep stuff at the end for now is all about blood flow. Weight doesn’t mean much.
Oh, and my legs still HURT! Inside of my thighs and quads have been flared up big time. I've been walking like I deserve a senior coffee.
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Post by dopar66 on May 9, 2007 9:57:49 GMT -5
"Oh, and my legs still HURT! Inside of my thighs and quads have been flared up big time. I've been walking like I deserve a senior coffee."
LMGO!!!!! (that's "glutes")
Man, YOU might think 280 for 28 reps is too light....not me...... I need icy hot just from reading your post! If I don't quit typing soon I'll go into total muscle fatigue! Good grief what an awesome "light" workout!
God Bless!
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Post by vikingpower on May 9, 2007 10:45:48 GMT -5
You should try one arm DB presses. They have really helped me with leg drive and stability on the bench. usually do 3x5 or 5x3 if closer to a meet. JMO though.
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Post by chancey on May 9, 2007 11:11:50 GMT -5
Thanks Doug. Somehow I knew you would catch that "light" comment.
VP - I think those one arm dumbell presses sound like a WINNER. It sure makes sense. Only problem is that I'm currently working out at home and don't have the luxury of heavy dumbells but once I get back in the gym maybe I'll put that in the place of my 2-board presses every other workout.
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Post by dopar66 on May 10, 2007 8:51:31 GMT -5
Thanks Doug. Somehow I knew you would catch that "light" comment. VP - I think those one arm dumbell presses sound like a WINNER. It sure makes sense. Only problem is that I'm currently working out at home and don't have the luxury of heavy dumbells but once I get back in the gym maybe I'll put that in the place of my 2-board presses every other workout. Run down to the superwal and get you a set of dumbells that have that star-lock spiral threaded collar, and you some 1" plates in increments that'll take you up to near 100#. Maybe four 2.5s, four 5s, eight 10s, four 25s. It's inconvenient, aggravating, and cheap. I've had a set for years, so they also last pretty good for a cheap dumbell setup. God Bless!
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Post by 3speed on May 10, 2007 9:20:22 GMT -5
Dopar, I did the same thing.
If great minds think alike, what is our excuse??
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Post by chancey on May 10, 2007 11:03:34 GMT -5
I've been kicking that idea around. I actually saw some of those star-lock jobbies that accept olympic weight (they come with the EZ Curl Bar) but probably would get more on with the 1" hole because the weights are thinner.
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Post by dopar66 on May 10, 2007 14:22:01 GMT -5
Dopar, I did the same thing. If great minds think alike, what is our excuse?? If that's the case, brother, I am worried about YOU! ;D ;D ;D Chancey, depending on what weights you already have at the house, that's the dumbells I'd get. No need to re-invent the wheel. Except I'm glad they finally went with inflatable instead of solid tires, but I digress. The thickness of olympic little plates is just about the same as 1" hole plates, so it's to-MA-to, to-MAH-to. Actually right now I have a hankerin' for Mexican food, so it's burr-EE-to, bur-AH-to......again I digress..... God Bless!
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Post by chancey on May 10, 2007 18:13:06 GMT -5
Thanks Doug. That was a much needed laugh Week 1 Deadlift 135 x 8 225 x 5 315 x 3 405 x 1 460 x 1, 6 sets (no belt, 7 minutes) Rack Pull (just below top of knee) 405 x 1, 485 x 1, 545 x 1, 600 x 1, 650 x 1, 670 x 1 RDLs 315 x 8 345 x 8, 2 sets Toast. I dropped shrugs on the days I do rack pulls. I only do them once more. (I see ya 3speed shaking your head ). I stalled with 575 at mid thigh so I thought this might help. MUCH respect to you 600 pound+ pullers. The no belt timed DL was just something for this workout. Me trying to make it harder. Thing was I don't think I need to help it along that much!
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Post by dopar66 on May 11, 2007 7:04:53 GMT -5
Roger that! Dang, Chancey, 460 is hard enough right by itself!
OUTSTANDING workout big guy! The rack pulls are MONEY!
God Bless!
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Post by chancey on May 12, 2007 11:37:40 GMT -5
Week 1 Bench Day2 Incline Bench 45 x 20 135 x 12 185 x 5 235 x 3 255 x 5 265 x 5 270 x 5 JM Press 45 x 14 95 x 5 115 x 8 125 x 8 135 x 8 Dumbell Extensions (palms to outside of ears) 12 x 40, 2 sets Bentover Barbell Rows 135 x 12 185 x 5 225 x 8, 3 ets Face Pulls 3 sets of 12 Everything that I called out for 4 sets I am changing to 3s. What can I say, this is an evolving plan. I don’t want to risk over training. I purposely kept it fairly light. Upper back is fried from this last week. Knock on wood but my shoulder have been feeling good lately. So go my shoulders so goes my bench.
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Post by rockman181 on May 12, 2007 11:53:54 GMT -5
Nice work Chancey. Glad to hear that shoulder is better. I know how that can be. It makes working out painful and difficult, and progress even harder.
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Post by rickhussey on May 12, 2007 16:27:31 GMT -5
"What can I say, this is an evolving plan"
That's the way to train though....A good lifter is a smart lifter. Nice work.
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Post by chancey on May 13, 2007 14:06:25 GMT -5
Week 2 Squats Squat 135 x 5 225 x 5 315 x 5 405 x 10 sec, walkout 350 x 5 440 x 10 sec, walkout 350 x 5 440 x 10 sec, walkout 350 x 5 440 x 10 sec, walkout 350 x 5 Pause Squats 300 x 5, 2 sets Standing Curls 45 x 20 75 x 6 95 x 12, 3 sets Seated, Alternate Dumbell Curls 40 x 12, 3 sets Tried something different by alternating the walkouts with my worksets. Not bad. I think I prefer this method. I almost wish I still had my bicep injury. No excuses.
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Post by 3speed on May 13, 2007 18:30:08 GMT -5
Nice work Chancey. Alternating like that should make the work sets feel lighter.
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Post by rockman181 on May 13, 2007 18:59:52 GMT -5
Nice work Chancey! Your legs must have been hammered after that workout.
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Post by dopar66 on May 14, 2007 6:56:11 GMT -5
Roger 3Speed and Rockman! You and your partner were bound to have a trap pump going on with all that loading for the walkouts..... you moved like 3000 pounds just loading and unloading! GOOD GRIEF!!!!!
Mighty fine squatting! I like the finishing the squats with the pauses, that is a good masochistic twist to the regular workout.
:')
God Bless.
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