thomas
Junior Member
Posts: 92
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Post by thomas on May 23, 2007 2:31:23 GMT -5
Ok just got off work but had alot of time to think about work out. Im cutting the half squats. I will also take the chains off. Im going to concentrate more on getting out of the hole. Im really strong at the top but If im going to put up some numbers I need to beable to get it off the bottom. Ill be doing some serious pause squats well below.
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Post by dopar66 on May 23, 2007 11:35:10 GMT -5
Thomas, I'm going to stir the pot a little.
The pause/explode squat thing is OUTSTANDING for building up the out-of-the-hole explosion. Rock bottom pause/explode squats with chains are vicious, cruel, mean and nasty outstanding way to build up the out-of-the-hole explosion. Get you a longer "attaching" chain, and ball up all your resistance chains so they strike suddenly and completely just above the half-squat stopping point. This will condition your brain to accelerate through that point during the squat. Keep in mind this is JUST MY two cents, nothing more nothing less. One other nugget of priceless wisdom I garnered from a knowledgable lifter (thanks 3Speed!) is to rotate the chains/no chains anyway. Say three weeks on, three weeks off the chains.
I sure hope you end up getting that 600 squat. That is one heckuva squat for a raw lifter in ANY weight class!
God Bless!
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thomas
Junior Member
Posts: 92
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Post by thomas on May 23, 2007 12:26:35 GMT -5
Thank you for the advice. That we will try. It seems im so top heavy in the squat now that I really need to work out of the hole. My friend wants me to try a squat suit. They say I could get almost 700 out of a suit but to me thats just not lifting. It really seems that when you lift raw the bottom is really hard. I guess thats why someone invented all that gear. Instead of working for it we can just pay for it. LOL Well here is tonights bench work our. Im still feeling the squat 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 Next week we are changing it up a little with some dips in place of skulls. For the bench im doing great off the chest but have had trouble middle to end of the lift. We will be looking at adding some board presses also. Hope everyone is ready for the holiday.
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Post by dopar66 on May 23, 2007 14:59:11 GMT -5
You are certainly welcome! The entire reason I mentioned the long chains is so you will train yourself to really explode off the bottom THROUGH the top loading. The pausing works on the strength, the explosion works on the power.
I just have two comments about your bench workout. "Bench work sets 2 second pause with chains 3x385x5" GREAT DAY IN THE MORNING! "Military press 3x135x8 I really dont hammer on these." You didn't need to after that awesome benching!
Good GRIEF what an outstanding bench!
God Bless.
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thomas
Junior Member
Posts: 92
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Post by thomas on May 23, 2007 17:00:40 GMT -5
Im done for the night. The bench work out went very strong today. Im not sure if im already at the top of the mountain or not. Im going to move it up to 395 x what ever reps I can get. 385 went for 3 sets of 6 with no problem. Most of the time I can get 5 for the first set after moving up then it is the last 2 that seem to go down. Like 5,4 3. so the next week we will go for 5,5,4 and keep moving till we get 3 sets of 6. Im really looking forward to the Worlds. Im hoping to do well. All these numbers look great in the gym but dont mean squat till they are judged. Really pumped for deadlift night on Friday. After this month im going to back the weights off alittle and do some rep work. I do some light stuff for awhile to help with all the stablizers for the lifts. Heck if I get that 600 squat 460 bench and heck Ill even try 700 for my last lift. LOL I think I would retire.
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Post by rockman181 on May 23, 2007 19:34:51 GMT -5
You are extremely strong for a 198, or a 220. Nice pressing!!!
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Post by dopar66 on May 24, 2007 7:49:39 GMT -5
You are extremely strong for a 198, or a 220. Nice pressing!!! Or a 242! Great gosh Thomas! that is KING STUD workout numbers! Yall wait a minute, I need to put on some icy hot from reading that post. I'll be right back. ;D You are one strong dude. God Bless!
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thomas
Junior Member
Posts: 92
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Post by thomas on May 26, 2007 14:35:02 GMT -5
Well here is yesterdays work out. We spent some time to put together a new leg press machine and a new reverse hyper machine. Shrugs 3x315x8 lat pull downs 200x3x8 pulled from platform 4 inch high 3x425x5 very light but were trying some things Curls 3x162x5 alt curls 30x8x3 We really worked kind of hard but mostly messed around ate our weight in pizza, and had alot of video games going on. We had every thing from the old attari yes I said attari to the new playstation 3 going. It was a great time to get together with friends and reflect on what makes this country so great. Our freedom. Our family. Our friends. and all the Pizza and Mountain dew!!!!!!!
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thomas
Junior Member
Posts: 92
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Post by thomas on May 28, 2007 0:48:03 GMT -5
Ok today is going to be fun. Its 1:25 in the morning am. I have like 8 guys crashed all over the house. We are going to train hard and heavy. Squats 135x10,225x10,315x5 Work sets Squat pause at bottom 3 inchs below 3x410x5 with chains Lunges alt 3x245x8 Leg curls 3x195x8 Leg Presses 3x500x5 Crunchs 3x45x10 Leg lifts 10lbs anckle weights 3 sets 15 reps This is going to be a nice work out. We have put on a different set of chains. The links vary so that just above my half squat it adds allmost 35lbs. We are going to train this way for 4 weeks moving up then we will do some rep work.
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Post by chancey on May 28, 2007 18:22:33 GMT -5
Boy do you stir some memories. Wouldn't trade them for anything but glad they are just that, memories. lol.
That's is some hardcore squatting thomas!
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Post by dopar66 on May 29, 2007 7:54:31 GMT -5
Hardcore squatting's big brother is more like it!!! Thomas, all I can say is LOVE IT!!!!!!!!!! outstanding squat day big guy!!!
Roger on the: "It was a great time to get together with friends and reflect on what makes this country so great. Our freedom. Our family. Our friends. and all the Pizza and Mountain dew!!!!!!! "
Amen to that!
God Bless!
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thomas
Junior Member
Posts: 92
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Post by thomas on Jun 1, 2007 12:50:32 GMT -5
Well havent posted work outs been so busy at work havnt had alot of time to get on. Bench work out was alot different. Bench 135x10, 225x10, 315x5 Actual work sets grip normal pinky on rings 3x315x8 Wide grip 3x315x8 Close grip 3x315x8 DB flys 3x45x8 Push downs Rope 3x115x8 Front and side raises 3x30x10 superset That was my bench work out. Im cutting back on the heavy weights for about 2 weeks and going to do some rep work. It feels kind of tight in the left shoulder when im at the mid to upper press on the bench. So im cutting back on the weights to give it a brake from the really heavy stuff. Ill post deadlift work out tonight.
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Post by dopar66 on Jun 1, 2007 13:53:15 GMT -5
Excellent call! You only get two shoulders, it's a great idea to rest 'em on an as-needed basis.
The sad part? On your light day you're doing my 1RM for 3 grips of 3x8....... you beast......
:')
Throw you some ice on that sore spot every chance you get, 20 minutes on/20 minutes off. Hit you up with some aspirin or other suitable anti-inflammatory. I want to see that 1600 total too!
God Bless!
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thomas
Junior Member
Posts: 92
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Post by thomas on Jun 4, 2007 23:47:54 GMT -5
ok fridays work out was alot different than anything ive ever done. I started to do high pulls. I started out with the bar on the last pegs to warm up. The rest of the work out was me working up to a 315 high pull. Im looking to post to the net as soon as posable. Ok that was friday on to tonights work out. Ive been iceing down shoulder due to feeling really tight and just cant seem to loosen things up. I did my normal squat warm up and then got into it hard and heavy. Squats 415x5 did 3 sets and I want more. I feel some great squats coming. I hit the leg press machine went from 500-570 working sets of 5. Ab and Ub dubtor machine. 150x8 for 3 sets in and out. I sub these every once in a while. Work out felt great im sure ill feel it in the morning. Hope everyone elses training is going good.
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Post by dopar66 on Jun 5, 2007 7:28:43 GMT -5
Outstanding squatting! 415x3x5 is AWESOME!
Keep the ice on that shoulder! I'm looking forward to you posting a Joey King type total in the near future!
God Bless!
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thomas
Junior Member
Posts: 92
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Post by thomas on Jun 6, 2007 19:30:13 GMT -5
ok I know alot have been sending me emails about tonight so here it goes. Bench warm up 135x10 225x10 315x5 Bench work sets 2 second pause with chains 3x395x5 Incline bench 3x225x8 Military press 3x135x8 f/s lateral raises 3x30x8 super set 8 front 8 side is one set no rest Close grip 3x315x8 Skulls 3x157x8 New personal record on the pause benches. The shoulder felt really good tonight. Im feeling strong. I took some advil iced on off 20 min when i get home from work and took some extra creatine. My triceps are toasted. Im coming for that 1600.
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Post by dopar66 on Jun 7, 2007 8:27:11 GMT -5
GREAT news about the shoulder! And a PR to boot! CONGRATULATIONS on both fronts! Great workout, Thomas.
Keep on with the ice even after it feels fine. A few extra days can't hurt!
God Bless!
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thomas
Junior Member
Posts: 92
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Post by thomas on Jun 26, 2007 16:13:11 GMT -5
Well here is the story of where ive been the last 3 weeks. Ive been taking off the bench stuff went fully to free weights for the last few weeks. I also have stayed away from all the machinge I can to help with stabalizing the weights. I will max out at the end of the week. I will post the results along with the work out from the last 3 weeks. Ive basically been trying something new. Im still planning as of now to go to the worlds. My weight has been staying around 202. Im trying hard to put on some more lbs by worlds. After the end of the weeks max efforts i will take one week completely off and then start training for sept meet. Im going to drop weight back and also raise the reps. Im going to build on the foundation. Im pumped and ready to go.
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Post by sasquatch on Jun 26, 2007 18:21:39 GMT -5
are you doing the nasa meet in sept 22nd ? I know it is near you.
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thomas
Junior Member
Posts: 92
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Post by thomas on Jun 26, 2007 21:33:55 GMT -5
Yes I hope that It will be alot better than my first experiences. Ill just have to wait and see. Depending on what all goes on with my trainers and others that are lifting we may skip this one and just plan for dec 2nd.
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Post by dopar66 on Jun 27, 2007 8:19:15 GMT -5
Hey, Thomas! man, ALL the best to you as you get ready for the meet. You have til September, not a LONG cycle, but enough time to really dial in for a peak. Keep us posted on your progress.
God Bless!
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thomas
Junior Member
Posts: 92
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Post by thomas on Jul 8, 2007 12:23:51 GMT -5
ok here is what alot have been waiting for. Please remember that these are gym lifts only and I am currently trying to get the videos on the web. Weight was 199.6. Bench 3 attempts 405 nailed it with pause,445 nailed it with the pause, I felt so strong after taking the week off I went for 475 this is a pr for me. I struggled at the transition or middle of the lift but locked it out. I had great speed off the chest I just stalled half way up then pressed it out. Squats we did only 2 attempts I nailed 545 on the first no wraps. If there ever was a video that showed proper depth then wait till you see this one. There is no question about being well below. I hit 585 on the second attempt. I have been changing foot positioning. I keep legs about shoulder width apart and point toes straight forward. I feel this gives me more off the bottom. I unracked 600 but it just didnt feel right so we took a brake. This also was a pr. My deadlift was very clean. To keep it short we worked from 500 to a new pr 605. There was nothing left. It was all left in the gym. Now for what we have been doing for training. We have been doing alot more rep work. Im talking 10-12 reps 4-5 sets. We have added push ups between chairs, squating to 6 inches from the floor, and deadlifts off plat forms with chains. This gave me a 1665 total. I was only going for 1600. I have started taking the following supplements and have seen a huge gain in the last month. They are thermo power rush,L-glutmine,Creatine monohydrate, Amino burst 3000, Zinc magnesium aspartate. They call this the anabolic matrix kit from gnc performance. I was given a few to test out and man do they work. I gave a few sample packs out of the Thermo power rush and we tested it on a guy. He came in and maxed out on his bench press he weight in at 138lbs and benched 165. The next week we gave him the Thermo power rush 1 hour before he maxed and he hit 185. The only difference was 7 days between and the Thermo power rush. Im a strong believer in this stuff. Im not lifting til december. Im going to train and make the trip. Ill keep every one posted.
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Post by chancey on Jul 8, 2007 13:02:48 GMT -5
That is some insane training. Dropping PRs too. With the numbers you have now you should be kicking over doors trying to get into a meet. Remember it's a blessing to stay healthy in this sport....
Keep up the strong work Thomas.
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Post by dopar66 on Jul 9, 2007 8:27:38 GMT -5
Wow..........
Thomas, you ROCK!!!!!!! Incredible lifting! You are in pretty elite company big guy!
God Bless!
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thomas
Junior Member
Posts: 92
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Post by thomas on Jul 11, 2007 3:30:10 GMT -5
Everything is going great. Monday I did some curls. Warm up 67x10,102x10 Work sets went 162x5x3. Alt curls 35x10x3 then finished with 50x10x3 hammer curls. Im going to go into maintanece mode and still work but im spreading things out a little. Im also going to start working on the curls. This seems to becoming very popular. Tuesdays work out. I started to warm up by having a person hold my feet then pull my self from the floor. So I was laying on my chest and doing a reverse sit up. I did 3 sets of 25 reps. I then moved to shrugs 315x8x3. This really got me started. I then went to one arm bent rows 65x8x3. I tried to do some stiff legs but only did 2 sets at 225 for 10 reps. I then loaded the rack for some pulls. I only worked up to 315. I had some heavy pulling and im just not going to overload my back. The lower back is spent. Im also going to start using an ab wheel. Any one that has tried this and can use one is the man. If youve never tried one then you defenetly will have to find one. This thing will give you one heck of a work out. Thanks guys for keeping me up. Im really looking forward to going to florida. Im sending the enty in at the end of the month. With all the talk about this unity meet on all the forums I think that hitting the numbers in Raw would be the best for me. Again thanks and ill post bench work out on thursday. Ive split it down to 4 days for each lift. Curls monday,Back/deadlift Tuesday, Bench Thursday, and squats Friday.
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