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Post by chancey on May 14, 2007 7:52:09 GMT -5
Thanks.
Doug, the walkouts are conveniently 90 lbs more. So the loading is not that big of an issue.
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Post by biglifter on May 14, 2007 8:29:08 GMT -5
I like that variation on the walkouts. Might have to steal that plan somewhere down the road.
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Post by toolpod on May 14, 2007 8:40:32 GMT -5
Looking good Chancey! I'll second Rm on the shoulder...shoulder pain is...well...a pain!  |
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Post by rickhussey on May 14, 2007 11:08:21 GMT -5
That is quite a work out. I have a hard enough time with just plain old squatting. With the loading and overloads...you must have good conditioning.
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Post by chancey on May 14, 2007 11:18:43 GMT -5
Bwaaahaaaahaaahaaa.
Thanks, it's not as bad as it looks. If anything it makes those worksets seem lighter.
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Post by dopar66 on May 14, 2007 11:41:17 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. Roger that!!! I am GLAD to year your shoulder is coming around! Glad you took it light and " ONLY" did 270x5 on the incline...... ;D ;D ;D God Bless!!! |
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Post by chancey on May 15, 2007 17:58:36 GMT -5
Week 2 Bench
Warmup Bench
45 x 20
135 x 12
185 x 6
235 x 3
Bench Alternate W/Pause Bench
295 x 5
295 x 1 Pause
295 x 5
295 x 1 Pause
295 x 5
295 x 1 Pause
295 x 5
295 x 1 Pause
2 Board Bench
345 x 5
355 x 5
360 x 5
Machine Tricep Pushdowns, w/ rope
Warm up set for 20, 2 work sets for 12
Lat Pulldown to Chest
Warm up set for 20 , 4 works sets for 12
Poor Mans Shoulder Horn
4 works sets for 12
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thomas
Junior Member
Posts: 92
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Post by thomas on May 15, 2007 18:50:54 GMT -5
Wow those are some nice numbers. What are you projecting to do at the meet???
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Post by 3speed on May 15, 2007 19:39:23 GMT -5
Strong work Chancey. Maybe you can help me with my bench!
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Post by dopar66 on May 16, 2007 6:49:45 GMT -5
After 24 reps with 295 you go heavy on the 2-boards....... BEASTLY!
Not trying to be funny, but that prehabbing ToolPod mentioned, I don't see it in your log...... I know I really don't have much to offer you in the way of benching (cough cough) but the prehabbing will definitely aid your shoulders, ESPECIALLY in the warmup part of the workout.
Fine pushing Chancey!
July 7...... mark it in WHITE.........
God Bless!
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Post by chancey on May 16, 2007 7:50:29 GMT -5
Thanks guys. This is weight that I should be easily handling anyway.
Thomas, I am going to find out where I’m at further into this short cycle before I project my lifts. I’ve got ideas but I’m just not willing to commit. One thing that I don’t want to do is open to heavy. I did this at my last meet on the bench and all I ended up with was my opener.
Doug, it's funny what I put in my log and don't sometimes. I am prehabbing. That and the lighter warm ups has made for less initial pain.
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Post by chancey on May 16, 2007 7:55:19 GMT -5
Side not - I was petrified when I got on the scale last night. I've put on 10 pounds since I started consuming mass protein and creatine. I may have to look at the shakes versus the powder. I'm taking both. I bought about 50 bucks worth of protein bars at half price. (Yeah, I got "the look" from my wife.) 275 is now going to be a bit of a challenge but I will try to make it.
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Post by dopar66 on May 16, 2007 11:47:14 GMT -5
DUMP THE BARS AND SHAKES!!!!!!! Stick with the powder until you've made weight. Double your water intake if possible. And I feel backslid for even saying this, but lay off the dew..... (that hurt just to type it......) If you're taking creatine monohydrate, I think that's the version of creatine that increases water retention. Might want to check that out as well.
Gotcha on the prehab! Glad it's helping the shoulder!!!
God Bless!
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Post by chancey on May 17, 2007 17:54:53 GMT -5
Week 2 Deadlift
Deadlift Warm Up
135 x 5
225 x 5
Speed Deadlift
315 x 3, 6 sets (1 min breaks)
RDL
405 x 5, 3 sets
Barbell Shrugs
405 x 5
475 x 5
495 x 5
Stomach was upset during this workout. I had 460 penciled in for RDL. I'm gonna approach that a little different in the sake of better form and not over doing it.
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Post by dopar66 on May 18, 2007 11:02:14 GMT -5
RDLs and an upset stomach do not make good bedfellows. Good call! Still some excellent speed work and RDL work! And the shrugs? Great day in the morning! Keep that up and Goldberg will tell you you have awesome traps!
:')
(wait..... I just dated myself badly with the Goldberg reference.....)
BATISTA will tell you you have some awesome traps!
:') :') :')
Hope you get to feeling 100% shortly!
God Bless!
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Post by chancey on May 19, 2007 13:46:09 GMT -5
Week 2 Bench Day2
Incline Bench
45 x 20
135 x 12
185 x 5
235 x 3
265 x 5, 3 sets
JM Press
45 x 14
95 x 5
115 x 8
135 x 8, 2 sets
Lying Dumbell Extensions (palms to outside of ears)
10 x 50, 2 sets
Bentover Barbell Rows
135 x 12
225 x 5
275 x 5
275 x 8 (straps)
Bentover Lateral Raises
40 x 8, 3 sets
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Post by rickhussey on May 19, 2007 15:29:39 GMT -5
Nice progress on the inclines. I love doing them, but they irritate my shoulders. How are your triceps coming along with the JM presses?
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Post by rockman181 on May 19, 2007 18:32:15 GMT -5
Looking strong, Chancey. Your barbell rows are almost as much as my deadlift. Awesome!
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Post by chancey on May 21, 2007 10:48:41 GMT -5
Rick, JM presses are treating me well. I do better higher rep because these occasionally put a beating on my elbows. Sometimes, I puase at the bottom with the forearm resting on the bicep - awesome stretch.
Rockman, my ROM is shorter than yours!
Week 3 Squats
Squat
135 x 5
225 x 5
315 x 5
350 x 6 (belt here out)
440 x 10 sec, walkout
350 x 6
460 x 10 sec, walkout
370 x 5
460 x 10 sec, walkout
370 x 5
Pause Squats
300 x 6
320 x 5
Standing Curls
45 x 20
75 x 6
95 x 10
105 x 8
115 x 8
Alternate Dumbbell Curls
40 x 12
50 x 8, 2 sets
Squats felt good. I feel like I’m taking them well below parallel. I know I’m good when my torso splits my knees and everything still feels vertical like I’m sitting there (squatting). Hopefully when the time comes I have a better concept of parallel in my mind so I don’t leave weight on the platform as a result.
Curls, blah! I would rather take a lawn dart to the head.
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Post by 3speed on May 21, 2007 11:01:25 GMT -5
Great news Chancey. Getting comfortable with a lift makes it much easier to add and handle more weight.
I gotta agree about the lawn dart. If my arms don't get enough of a workout loading and unloading the squat bar they are hopeless.
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Post by dopar66 on May 21, 2007 11:43:15 GMT -5
Chancey, if all that loading and unloading hasn't given your biceps a pump, I don't know what will!
How are you liking the walkouts before work sets? Do you feel a difference yet?
God Bless!
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Post by chancey on May 21, 2007 13:35:08 GMT -5
Doug, they definitely feel heavier. My walkout is sometimes poor and I don’t know how you can set up without looking down. Ideally its left foot back, right foot back, left foot out and then right foot out. After watching Wade Hooper squat, I saw him look down too on his walkout, so I don’t put as much stock in that anymore. Although, I will still strive for consisitency.
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Post by dopar66 on May 21, 2007 14:33:35 GMT -5
Well doggone, if Hoop can look down, we can too! Yeah!
In the interest of NOT hijacking anyone else's log.... here's my take on keeping tight on the deads. It's so simple you'll give yourself an openhanded smack to the forehead.
Set your feet. Lean over and grab the bar, get your grip set. Take a big, lung-filling breath, but not so big you get feeling balloon headed. Just a lung-filler. Drop your tail to your start position with tail down, head up, back straight up, like a super deep squat, and FLEX. This is all one motion, no stop-n-go. You're not going to curl the bar by any means, matter of fact, your hands ought to be the tightest thing in your arm. Everything else goes from dive-bomb-to-position into a rock-solid stance to begin the heel drive.
It is TRULY that simple. The ONLY thing different is that sudden "flex" thing right at the bottom. That's where you get that rebound reflex from.
Hope this helps.
God Bless!
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Post by chancey on May 22, 2007 18:33:24 GMT -5
Thanks Doug.
Week 3 Bench
Rot. Cuff Prehab.
Warmup Bench
45 x 20
10 x 135
5 x 185
3 x 245
Bench Alternate W/Pause Bench
295 x 6
295 x 1 Pause
295 x 6
295 x 1 Pause
310 x 5
310 x 1 Pause
310 x 5
310 x 1 Pause
2 Board Bench
355 x 5
355 x 5
365 x 5
Machine Tricep Pushdowns w/ Rope
1 set of 16
1 set of 14
Lat Pulldown to Chest S/Set w/ Lateral Raises
3 sets for 20
L Lateral Raises
20 x 12, 3 sets
Felt strong tonight. I think I could have hit an EZ 10 reps on the last set of 295. Nothing left after the last rep on 2 board (usually happens that way). The boards are helping me maintain my psyche while I’m not benching in the 90% range. Maybe I’ll learn something from this. Find out in a month as the intensity starts to go up.
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Post by dopar66 on May 23, 2007 11:24:27 GMT -5
Extra outstanding workout Chancey! WOW what a great bench day!
And that's all I have to say about that!!!!!
Grab a dew big guy.
God Bless!
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