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Post by rockman181 on May 23, 2007 19:22:59 GMT -5
Nice workout, Chancey. Do you find that the board presses help you bench raw? Where is your sticking point, on the upper end? I'd like to know your thoughts on that.
I'm gonna have to try the Dew again. I haven't had it in years. Does it still look like anti-freeze?
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Post by dopar66 on May 24, 2007 7:41:36 GMT -5
(Brief hijack) I'm gonna have to try the Dew again. I haven't had it in years. Does it still look like anti-freeze? YES! And to boot there's not a dew energy drink that looks AND TASTES like anti-freeze! ;D God Bless!
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Post by chancey on May 24, 2007 12:59:36 GMT -5
I've been real busy lately and have a had a hard time stopping by.
Rockman, my sticking point is right around that 2 board area so I'm hoping this works. Because I change things up so often its hard to say if it is helping but I beleive it is. Also, I think feeling that heavy weight is a good thing. I often thought about static holds with some heavy stuff for that same reason. The last thing you want to do is think that something is heavy after you unrack.
Thanks Doug. I'm a Diet Dew kinda guy - not quite the same rocket fuel.
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thomas
Junior Member
Posts: 92
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Post by thomas on May 24, 2007 13:13:38 GMT -5
Trust in the board presses for a sticking point. They will def help.
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Post by chancey on May 25, 2007 19:06:01 GMT -5
Week 3 Deadlift
135 x 5 225 x 5 315 x 3 435 x 1 485 x 1, 6 sets (belt, 7 minutes)
RDLs
335 x 8, 3 sets
No more timing on the regular deadlift. Form on 6th could have been better. Dropped my last session of rack pulls in an effort to stay healthy. Really concentrated on throwing my hips into the RDLS. Little sore from it.
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Post by rickhussey on May 25, 2007 20:16:50 GMT -5
Nice deadlifts. Are you still thinking about a 600 DL for this meet? Those are some heavy RDLs as well. I just started using RDLs for assistance and am starting out with light weight/high reps until I learn it well. Have a good Memorial Day weekend.
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Post by biglifter on May 25, 2007 23:04:43 GMT -5
(I weigh 290, 5’9”, I’m dang near square ;D). Copied this out of fatty's post. I almost spit the water I was drinking across the room. All that came to mind was Spongebob with tons of muscle. Hilarious. Oh, and great pulling too!! -BL
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Post by chancey on May 26, 2007 15:44:25 GMT -5
The thought crossed my mind too after I posted that BL. Week 3 Bench Day 2 Incline Bench 45 x 20 135 x 12 185 x 5 235 x 3 275 x 5, 3 sets JM Press 45 x 14 95 x 5 135 x 8 145 x 8 155 x 8 Lying Dumbell Extensions (palms to outside of ears) 10 x 50, 2 sets Dropped the rows from this workout due to the heat and my back could use the rest. JM Presses felt good today.
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Post by toolpod on May 27, 2007 19:20:10 GMT -5
Way nice JM Presses Chancey!
How are your elbows holding out?
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Post by chancey on May 28, 2007 12:21:43 GMT -5
Week 4 Squats
Squat
135 x 8 225 x 5 315 x 3 365 x 1 390 x 4 480 x 10 sec, walkout 390 x 4 480 x 10 sec, walkout 390 x 4 480 x 10 sec, walkout 390 x 4
Pause Squats
340 x 4 340 x 4
Standing Curls
45 x 14 75 x 6 95 x 10 115 x 8, 3 sets
Machine Preacher Curls
3 sets of 12
It was pretty cool taking the pause squats all the way down & sitting there with my hams resting on my calfs. Can I get a Ronnie Coleman "light weight, light weight baby...". Ingested about 60+ grams protein, waiting 15 miutes to finish this workout with curls.
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Post by 3speed on May 28, 2007 13:35:26 GMT -5
Strong squatting Chancey.
Smart thinking on that 90lb difference for the walkouts.
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Post by dopar66 on May 29, 2007 7:43:34 GMT -5
LOVE IT!!!!!!! Great pauses Chancey! Excellent squatting! And thanks for the depth props. :')
Skip Ronnie Coleman. Let's have a Rickey Crane "Birdweight" going on!!!
:')
God Bless!!
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Post by rockman181 on May 29, 2007 11:01:56 GMT -5
Nice squatting, Chancey. I can't imagine getting back up.
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Post by chancey on May 30, 2007 18:40:02 GMT -5
Sorry, Rick - On the 600 DL if I try, it will be my last attempt. I want to improve my numbers and really want to nail all my second attempts. The early thought is 520, 560, then 600. Honestly have no idea where my DL is now. Thanks for the feedback guys. Week 4 Bench Rot. Cuff Prehab. Warmup Bench 45 x 20 135 x 10 185 x 5 225 x 4 275 x 2 Bench Alternate W/Pause Bench 325 x 4 325 x 1 Pause 325 x 4 325 x 1 Pause 325 x 4 325 x 1 Pause 325 x 4 325 x 1 Pause 2 Board Bench 365 x 4 370 x 4 375 x 4 Because I'm at the halfway point I have decided to drop some of the extra work I was doing. I hit the same muscles on day 4 anyway - I just have to make sure I stay focused and do it. I want this day to be all about pressing here out. Plus it makes this workout more enjoyable. Man, this board is rockin' these days. Tis a good thing but I'm feeling very mortal.
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Post by dopar66 on May 31, 2007 11:41:19 GMT -5
"Because I'm at the halfway point I have decided to drop some of the extra work I was doing. I hit the same muscles on day 4 anyway - I just have to make sure I stay focused and do it. I want this day to be all about pressing here out. Plus it makes this workout more enjoyable."
Great plan! Since the % is going up, reducing the exercises that are stressing the shoulders is wisdom!
"Man, this board is rockin' these days. Tis a good thing but I'm feeling very mortal."
375x4.....feeling mortal......does not compute...... You may have to 'splain that 'un to me CHancey!
:')
Looking MIGHTY strong!
God Bless.
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Post by 3speed on May 31, 2007 19:19:48 GMT -5
Strong work Chancey. Can't wait to see it all come together.
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Post by chancey on Jun 2, 2007 13:49:08 GMT -5
Week 4 Bench Day 2
Rot Cuff Prehab
Incline Bench
45 x 16 135 x 12 185 x 5 225 x 5 275 x 5, 2 sets 225 x 12
JM Press
45 x 14 95 x 5 135 x 8 155 x 8 2 sets
Lying Dumbell Extensions (palms to outside of ears)
12 x 50, 2 sets
This week to some extent has been a wash. I took a pretty good shot, dead center, to my lower back so I've been a bit sore. No way I could have done DL this week. It seems to be getting a little better.
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Post by chancey on Jun 4, 2007 18:46:31 GMT -5
Week 5 Squats
Squat
135 x 8 225 x 5 315 x 3 365 x 1 420 x 3 500 x 10 sec, walkout 410 x 3 500 x 10 sec, walkout 410 x 3 500 x 10 sec, walkout 410 x 3
Pause Squats
360 x 3 360 x 3
Started the workout 10 lbs heavier than I wanted. On paper looks good but this was grind from start to finish. Should be correctable with better diet and rest.
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Post by rockman181 on Jun 4, 2007 18:48:20 GMT -5
Incredible workout, Chancey. Look how much you've gained since you were training for the World's in December. God Bless!
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Post by chancey on Jun 4, 2007 18:59:37 GMT -5
Thank you for the perspective. I needed that.
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Post by biglifter on Jun 4, 2007 19:12:59 GMT -5
Completely doing the same thing. Dropped shrugs for rack pulls every other week. We'll compare notes after a couple months and see what it does for the DL. Gotta believe just the ability to maintain grip and keep it off the pins is good for a few more pounds off the floor .
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Post by dopar66 on Jun 5, 2007 7:47:59 GMT -5
CHANCEY KNOWS SQUAT!!!!!!!!!!
Outstanding Chancey! 4x3 @ 420-410 is RIDICULOUS! I know what a puke generator they can be, my hat is off and in my hand!
God Bless!
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Post by 3speed on Jun 5, 2007 15:57:47 GMT -5
Niiiiccee work Chancey.
ECHO RM181 on the progress since December. Sometimes you have to take a look back to see how far you have come.
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Post by chancey on Jun 5, 2007 18:55:50 GMT -5
Week 5 Bench
Rot. Cuff Prehab.
Warmup Bench
45 x 20 135 x 12 185 x 5 225 x 5 275 x 3 315 x 1
Bench Alternate W/Pause Bench
340 x 3 340 x 1 Pause 340 x 3 340 x 1 Pause 340 x 3 340 x 1 Pause 340 x 3 340 x 1 Pause
2 Board Bench
375 x 3 385 x 3 385 x 3
Fairly easy work until I hit the boards. I believe I could hit 4s on the bench but I am going try and see this bench cycle through. My shoulders feel the best they have in a long time and I feel pretty strong on my reps. Why mess with success?
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Post by sasquatch on Jun 5, 2007 18:59:45 GMT -5
llooking very strong, what weight class do you lift in?
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