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Post by rockman181 on Jun 13, 2007 18:39:00 GMT -5
Looking real strong Chancey. 355 x 5 would indicate approximately a 395 bench, if it was your first heavy set. Doing it after all that volume... well, who knows. It will be fun to watch where this training cycle brings you. Improving by leaps and bounds.
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Post by chancey on Jun 14, 2007 19:11:16 GMT -5
sasquatch - Lately I've been doing the pause work. I really like the current routine I have going on. As far as speed on bench - sometimes but I've found working lighter weight for reps to be better for me.
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Post by chancey on Jun 14, 2007 19:15:17 GMT -5
Week 6 DL
Deadlift Warmup
135 x 5 225 x 5 315 x 3
Speed DL
335 x 3, 6 sets (1 min max rest between sets)
Romanian DL (start from floor. Bring bar just below knees on reps)
335 x 5 355 x 5 365 x 5
No shrug work because I'm babying my elbow right now. Seems to be getting better but I'm not taking chances.
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Post by dopar66 on Jun 15, 2007 9:40:55 GMT -5
Good call on the elbow recoup!
Bad call on RDL with 365x5! That is insane! I ought to know, I've tried it! Chancey, ICY HOT!
;')
How many weeks out now? I'm trying to figure out where this speed work fits into the cycle.
God Bless!
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Post by toolpod on Jun 15, 2007 10:04:04 GMT -5
Chancey...405 is just around the corner man!
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Post by chancey on Jun 17, 2007 13:21:01 GMT -5
Week 7 Squats
Squat
135 x 5 225 x 5 315 x 3 365 x 1 405 x 1(belt here out) 450 x 1 520 x 10 sec, walkout 450 x 1 500 x 10 sec, walkout 450 x 1
Was going to go for 2's but just wasn't realistic today. I tried to make these 1s as good as I could. I don't have high expectations on the squat. I just want to get in some good lifts and know what to expect in the future. I probably will open at 405.
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Post by 3speed on Jun 17, 2007 18:32:36 GMT -5
Doing 450 at home and "I don't have high expectations for the squat" Looks strong to me.
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Post by joebear on Jun 17, 2007 19:15:05 GMT -5
Chancey-
you are lifting awesome weight ! keep up the great work !
Joe
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Post by biglifter on Jun 17, 2007 23:09:37 GMT -5
Echo all that. 450x1 is Duckies strong.
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Post by dopar66 on Jun 18, 2007 12:02:24 GMT -5
HAHAHAHAHA!!!!!! Now I've done it, sprayed Dew all over my keyboard. Thanks for the laugh Chancey, "450" "don't have high expectations". You trip me out!
Seems like I remember some guy who broke his squat down to pure nuts and bolts say 4-5 months ago and completely rebuilt his squat. cough cough........
'Nuff said.
;')
God Bless!
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Post by rockman181 on Jun 18, 2007 19:48:14 GMT -5
Echo Doug!!! 450 on any lift is the result of high expectations! Great work.
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Post by chancey on Jun 19, 2007 18:59:04 GMT -5
Thanks guys but seriously at one time I thought I might be taking on 500. It will happen. It's just going to take a little longer.
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Post by chancey on Jun 19, 2007 19:01:14 GMT -5
Week 6 Bench
Rot. Cuff Prehab.
Warmup Bench
45 x 20 135 x 12 185 x 6 225 x 4 275 x 3 325 x 1
Bench Alternate W/Pause Bench
375 x 2 375 x 1 Pause 375 x 2 375 x 1 Pause 375 x 2 375 x 1 Pause (z best 1)
2-Board Bench
400 x 1 420 x 1
Not sure how I will open up here. I really want my second lift here to be a meet PR – thinking 380. Then, hopefully, I can bite the bullet on that elusive 400.
Workout was tough but went pretty good. I can’t say as that I had much extra today. Even in the sticks of NH it’s danged ole’ hot! Sweatin’ on 1s & 2s.
mmmm lumpy protein shake and sweat pouring in my eyes.
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Post by rockman181 on Jun 19, 2007 19:20:27 GMT -5
With alternating 375 doubles and single pauses, I can't imagine that you'll have any trouble with 380 at all. Your plan sounds prudent. Get in the game, then go get what you came for. I have no doubt that you'll get that 400!
Are you planning one more heavy bench workout before the meet? Do you have a good feel for a weight that you can triple, to use as your opener?
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Post by joebear on Jun 19, 2007 20:28:25 GMT -5
Chance-
Looking real strong ! great numbers ! I think you have a good shot at 400 .
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Post by chancey on Jun 20, 2007 11:20:34 GMT -5
Rockman,
Yes, I have one more heavy day planned. I will go for singles with 385 or 390 for 3 sets of 1 alternating with pauses for 1. As far as the opener I’m thinking 360-365. It would be a real bummer to go too light on that first set and not make my second lift.
I don’t know if I mentioned this but one thing I’m not sure how to prepare for is the fact that this is an outdoor event. I’m not sure what to expect outside. It sure will be different than lifting in my cave that I call a gym.
Encouragement is always nice guys. Thanks.
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Post by biglifter on Jun 20, 2007 11:36:46 GMT -5
Outdoor event. Everytime I try to picture that somehow muscle beach comes to mind. I can only think of hilarious things that may happen:
1) While paused on the chest, a fly lands on the end of your nose 2) Same as above, except a seagull perches on the bar 3) You may get a permanent 'singlet tan'
Can't wait to read how the experience was!!
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Post by dopar66 on Jun 20, 2007 12:25:17 GMT -5
Advice for an outdoor meet.
Do NOT change any of your training or opener plans, even if the call is for extreme heat. You would only have to complete 9 lifts in a full meet. Thinkuponit.
Have someone else apply sunscreen to you. Don't put it on yourself. Most of the sunscreens leave your hands feeling greasy. I was raised 2 miles from the NC Atlantic ocean coastline. I do have a little experience with sunscreen. TRUST ME on this one, if none of the others. And to echo Biglifter, in a strange sort of way, there are sunscreens out there with bug repellent in them. Not seagull repellant, though.
Take plenty of water, probably a gallon more than you think you need.
Get you one of those 1970s sweatbands for your forehead, or at least some convenient form of towel. You need one for your head and one for your hands/arms.
Most importantly, KICK SOME BOOTY!!!!!!!!
God Bless!
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Post by chancey on Jun 20, 2007 13:00:22 GMT -5
Breaktime!
You guys kill me! Big, I'm more worried about other things a bird might do other than perch on a bar. And if it does do I get credit for an extra pound an a half?
Way to simplify Doug. It's only 9 lifts. I'm assuming RAW allows head gear. ? Gosh, I hate those singlets and with a sweatband and some chucks what a geek I'm going to look like! Luckily this isn't a beauty contest! Excellent point on the sunscreen.
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Post by dopar66 on Jun 20, 2007 14:42:41 GMT -5
Chancey, best I recall as long as it is a headband you are okay. Good question though, might be worth a look into the rulebook. I've read it before 'cuz I had a question about that, but now that you mention it you're making me question myself. Dangit. :')
If you're out there in a singlet, chucks, and a headband, you won't be alone. It'll look like the thing to wear. You may start a trend, or even a movement, and all over the USA if you DON'T wear a sweatband, chucks, and a singlet THEN you will be the geek!
God Bless!
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Post by biglifter on Jun 20, 2007 21:14:43 GMT -5
Chancey,
This is the ADAU rule:
Hats MAY NOT be worn, but a commercial sweat band MAY be worn
Again, the raw feds share a lot of the same attire rules, but verify it's the same here.
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Post by chancey on Jun 22, 2007 18:14:45 GMT -5
Hey big it just so happens that meet is a combined 100%RAW/ADAU. I'm going with the sweat band. I'm glad it was brought up.
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Post by chancey on Jun 22, 2007 18:21:49 GMT -5
Week 7 Deadlift
Deadlift
135 x 5 225 x 5 315 x 1 405 x 1 495 x 1 (Belt on here out) 545 x 1, 3 sets
I threw caution to the wind today. I really needed to go kinda heavy to get an idea where I was. I was very happy with how it went. It was hardly a struggle and it boosted my confidence. I will work up to an opener 14 days out and then I will be done.
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Post by 3speed on Jun 22, 2007 18:59:18 GMT -5
Strong pulling and smart planning. Looking forward to seeing your numbers.
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Post by lysimacus on Jun 22, 2007 19:49:16 GMT -5
sweet, have a good meet.
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