thomas
Junior Member
Posts: 92
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Post by thomas on May 12, 2007 1:09:27 GMT -5
This will be my journy to the worlds in december. Im not going to lift in any other meets until the worlds. I will be going for a 1600lbs raw total. I will do so at either 198 or 220lbs class. Im bordering on the two weight classes. I lifted in march and achieved a 1480 total but failed on 2 bench attempts due to confusion, lack of warm up time, and just plain being new. Monday will look like this
Squat warm up barx10 135x5 135x5 chains
Squat pause at bottom 3 inchs below 3x400x5 with chains
Lunges alt 3x235x8
Leg curls 3x185x8
Half squats 3x500x5
Crunchs 3x45x10
Leg lifts 10lbs anckle weights 3 sets 15 reps
I train all three sets until the last set I try to get that extra rep. If I can then I move up 5lbs until I cant on the last set. If I cant do all the reps I stay at that weight until I can. If the man up stairs sees fit I may even hit that 500 bench by the end of the year. I take creatine, drink lots of water, and you really dont want to hear about all the pizza ive been eating. LOL Im coming to the worlds baby. FL here i come good by snow hellow beach!!!!!
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Post by chancey on May 12, 2007 9:29:26 GMT -5
Look forward to watching your progress. That 1480 is super strong. 1600 wow! How does that break down? Looks like an easy 500+ squat anyway.
After a squat workout like that you should be able to eat as much pizza as you want.
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thomas
Junior Member
Posts: 92
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Post by thomas on May 12, 2007 13:21:27 GMT -5
Well I went to a meet in March needless to say I will never go back. They only had one judge sitting in a chair that was a good 10 feet away. It broke down like this 440 open squat,480 second, and 520 third. I had a few people watching to make sure I hit depth. DEPTH BEFORE DISHONOR I always say. The told me they were going to do another flight before we started to bench so the next thing I new I was called to the plat form with no warm up. Hit 385 Opener went back to try to warm up a little but my coachs and work out partners talked me into going for 460 bombed both attemps. I couldn lock them out about 2 inches to go. I usually used 385 for reps. So that made it 520 on squat and 385 on the bench. Now for deadlifts I had plenty of time to warm up. stood for 2.5 hours waiting for deadlift to start. Pulled 525 on the opener,hit 550 on second attempt and closed with an easy 575. Every one was yelling put some weight on that bar. Deadlift is a great lfit for me because im only 5 9. So add sumo style to that and I really dont have to move the bar that far. So that is what got me the 1480.
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Post by chancey on May 12, 2007 17:56:56 GMT -5
Live and learn on the attempts. I still think that was an awesome total. I love the "Depth Before Dishonor". I might have to put that right on the wall next to the power rack.
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Post by dopar66 on May 14, 2007 6:42:19 GMT -5
DEPTH BEFORE DISHONOR!!!!! MY BROTHER!!!!!!!!!!!!
Those are some MIGHTY fine numbers, Thomas! I'm also a fan of the paused squats with chains, but I don't use them much right now. Those buggers are effective, though.
Just one word on the diet, though. That much pizza requires at LEAST two Mt Dews. :')
I'm looking forward to your log to 1600!
God Bless!
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thomas
Junior Member
Posts: 92
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Post by thomas on May 14, 2007 9:16:05 GMT -5
Dopar66 Am I going to see you at worlds?  Im looking forward to making some new friends and would love to put some faces with names. Im going to be busting it to make the 1600. I have a goal by the time I hit 30 I will be able to compete with guys that wear double ply everything and still compete raw. I dont think the founders of the sport wantted every one to use all this stuff we have today. |
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thomas
Junior Member
Posts: 92
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Post by thomas on May 14, 2007 20:02:58 GMT -5
Well here is how tonights work out went. Wow. I was once told that when you cant get off the toilet then your squat work out is right on. Well that is where I was to night. Same work out next week tried for 6 on the last didnt get it good enough to try for 2 sets next week. Im going to go to bed later.
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Post by dopar66 on May 15, 2007 6:28:32 GMT -5
Well here is how tonights work out went. Wow. I was once told that when you cant get off the toilet then your squat work out is right on. Well that is where I was to night. Same work out next week tried for 6 on the last didnt get it good enough to try for 2 sets next week. Im going to go to bed later. SUCCESS!!!!! Yes SIR that is an indicator you had one killer workout! WOO HOO!!!!! Did you get my pm? God Bless! |
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thomas
Junior Member
Posts: 92
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Post by thomas on May 15, 2007 8:43:06 GMT -5
Sent a message back. Im just figuring out how to work the forum. Here is wednesday Bench work out.
Bench warm up 135x10 225x10 315x5
Bench work sets 2 second pause with chains 3x385x5
Incline bench 3x225x8
Military press 3x135x8 I really dont hammer on these.
f/s lateral raises 3x30x8 super set 8 front 8 side is one set no rest
Close grip 3x315x8
Skulls 3x157x8
We are looking into switching some stuff up. I am starting a 4 day a week program that will give me another bench day. Im pretty sure dips will be put in there along with flys and declines. Thank you guys for the support. Im trying to plan the trip to nationals but wont be lifting but trying to get there to help support others.
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Post by dopar66 on May 15, 2007 10:21:14 GMT -5
MIGHTY fine benching Thomas! Wow! Pausing 385+chains for reps! You ROCK!!!!
Hope to see you at the nationals!
God Bless.
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Post by chancey on May 16, 2007 8:05:15 GMT -5
You are incredibly strong! To finish up on the close grips and the skulls like that is mighty impresive.
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thomas
Junior Member
Posts: 92
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Post by thomas on May 16, 2007 17:24:45 GMT -5
Thank you. Im very blessed with my strength. It did not come easy. It helps having good genetics. The bench work out felt great. My upper body is spent. We may just leave it at 3 days a week after this one. Well time to eat. Keep training guys. Keep safe. Chancey will we see you at nationals and or worlds? |
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Post by chancey on May 16, 2007 19:31:14 GMT -5
My next meet is Jul 7th in VT. Not sure about the worlds? Has that even been decided? I'm pretty much a local yocal for now but I would love to do a road trip for the right meet. If Doug, 3speed, toolpod, and biglifter ever end up at the same meet I will be there! You'd be fun to watch as well. You could be a real force in this fed. If you do add that 4th day keep it dynamic or light because it sure seems like what your doing now is working.
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thomas
Junior Member
Posts: 92
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Post by thomas on May 16, 2007 19:56:35 GMT -5
Im not worried about being a force in this fed but thanks for saying that. Im just looking for a fed that will give me an honest oppinion of my lifts and treats every one with the same amount of respect. I see that in this fed. I also hear nothing but good things about this fed. As far as Worlds I have been in contact with the guy that is running the meet. He told me that there will only be 40 lifters each day. Im going to wait a little while before i send in the entry. Hope fully the numbers will look like this for worlds. Squat 555 Bench 465 Deadlift 600
Total would be 1620 so that would give me some playing room. 28 weeks away there is alot that could happen. We will have to get the other guys to all show up at one meet. It sounds like it would be a great time. Alot of quality lifting with great friendships formed.
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thomas
Junior Member
Posts: 92
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Post by thomas on May 18, 2007 10:54:39 GMT -5
The Big D day to days work out looks like this
Stiffleggs 3x315x8
Shrugs 3x315x8
Lat pulls straight bar in front 3x245x8
Rack pulls 3x625x5 These are done from Knee level droped and then I let go of the bar and stand up regrip and go.
Ez curls 3x177x5 Im thinking of doing a curl comp??
Alts 3x50x8
Looking forward to this weekend. Im going to lounge around all weekend. Till the honey do list. LOL
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Post by dopar66 on May 18, 2007 10:57:05 GMT -5
"Looking forward to this weekend. Im going to lounge around all weekend. Till the honey do list. LOL"
Roger that! Well, Thomas, after this week's workouts, you DESERVE a little r-n-r. Those rack pulls are AWESOME!!! And the volume on the SLDL is ridiculous! Outstanding week of working out!
God Bless!
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Post by chancey on May 19, 2007 14:20:11 GMT -5
Nice back work. Those curls are insane! Looking super strong.
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thomas
Junior Member
Posts: 92
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Post by thomas on May 19, 2007 21:05:24 GMT -5
Thanks guys. Im going to air force base tommorow to go look around with the kids. Im going to really be thinking about mondays squat work out. Depth before Dishonor. Im hoping to make a great meet out of the worlds. Hopefully I can do the 1600 this year and then come back and hit 1700 at nationals in 08 and 1800 at worlds in 08. We will see.
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thomas
Junior Member
Posts: 92
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Post by thomas on May 21, 2007 10:06:25 GMT -5
Here is tonights squat work out
Squat warm up barx10 135x5 135x5 chains
Squat pause at bottom 3 inchs below 3x400x5 with chains
Lunges alt 3x235x8
Leg curls 3x185x8
Half squats 3x500x5
Crunchs 3x45x10
Leg lifts 10lbs anckle weights 3 sets 15 reps
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Post by dopar66 on May 21, 2007 11:44:59 GMT -5
"Squat pause at bottom 3 inchs below 3x400x5 with chains"
LOVE IT!!!!! Them's Sasquats, Thomas. ;') I'm on a first name basis with the pause chain squats.
Outstanding big guy!
God Bless!
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thomas
Junior Member
Posts: 92
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Post by thomas on May 21, 2007 19:00:19 GMT -5
ok here is how tonight went. STRONG thats all I can say. We will be moveing up next week. went up to 550 for a 4th set of 5 on the half squats. I wont beable to get off the seat when i sit down but man that 550 is so awsome. I may even hit a 600 for worlds if this keeps up. im going to ice down take it easy next few days and just think recovery.
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Post by dopar66 on May 22, 2007 7:26:25 GMT -5
OUTSTANDING!!!! The rest and ice is an excellent plan! :')
Way to squat Thomas!
God Bless!
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thomas
Junior Member
Posts: 92
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Post by thomas on May 22, 2007 13:24:54 GMT -5
Im really feeling it today. I have scheduled a tune up meet on sept 22nd. Its not a Raw meet but It will give me a better figure of where im going to be at. I found out last night that the top 3 raw guys from last year where raw totals where 1770,1555,and 1500 per powerlifting watch.com So if I hit anything above 1500 that will put me on the map and raw. Well ill post bench day tongiht. I have to go to work to cover for a guy tonight so back to work. First 40 is for the I have tos the rest is the I wants.
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Post by chancey on May 22, 2007 18:38:15 GMT -5
Those are strong numbers. With a back as strong as yours they appear to be well within striking distance.
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thomas
Junior Member
Posts: 92
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Post by thomas on May 22, 2007 21:44:20 GMT -5
May be someday we all can meet up at a meet and see if we cant push the earth off its rotation. LOL Im really feeling the workout today. I really thank you for your support.
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Im looking forward to making some new friends and would love to put some faces with names. Im going to be busting it to make the 1600. I have a goal by the time I hit 30 I will be able to compete with guys that wear double ply everything and still compete raw. I dont think the founders of the sport wantted every one to use all this stuff we have today.