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Post by lysimacus on Jun 5, 2007 7:58:57 GMT -5
Good question on going to Standardsville. I go to Farmville once a week so a stop at the gym is not too far out of the way, or if it gets too hot one day I'll can work and just go on down.
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Post by lysimacus on Jun 5, 2007 9:07:32 GMT -5
OK, I confess that I'm impatient but I was down in the shop welding and temptation took a hold of me so I loaded three plates on the bar. I was only going to do a walkout but quarter squated it anyway. I did manage to do 4 reps at 275 and could have probably done the fifth but was overcome by common sense and quit.
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Post by chancey on Jun 5, 2007 10:56:13 GMT -5
Good idea to err on the side of caution. I suspect once you get used to the heavyweight on your back you’re going to be quite the squatter. And in a 3-lift total you can really charge your total up with a great squat.
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Post by lysimacus on Jun 5, 2007 17:40:42 GMT -5
I found right quick that some different musles were coming into play, so I should start mixing back squats into my training. Maybe alternate weekly.
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Post by chancey on Jun 5, 2007 20:46:37 GMT -5
Absolutely. Make sure your in a cage or/and have a spotter. When you feel safe you can really go after it.
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Post by lysimacus on Jun 6, 2007 9:14:20 GMT -5
June 6
Weight 221
Front Squat 5@ 120 rest 60s 5@ 150 5@ 180 rest 180s 5@ 180
Military Press 5@ 85 rest 60s 5@ 105 5@ 120 rest 180s 5@ 140 Dead Lift 5@ 180 rest 60s 5@ 215 5@ 250 rest 180s 5@ 290
Volume 10075
Felt a bit sluggish going into the workout. The FS went well, last set of MP was real tough with the last rep almost a failing. The DL went better than I anticipated based on how I was feeling.
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Post by chancey on Jun 6, 2007 11:22:58 GMT -5
The deadlift looks great. Do you have a plan of attack yet for your meet? I'm not the biggest deadlifter in the world but at your heavy end I think 1-3 reps should be sufficient. Alot of do exclusively singles and quite a few guy are big on triples. You may find this article interesting www.midatlanticpowerlifting.com/files/Training-the-Deadlift.doc
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Post by lysimacus on Jun 6, 2007 20:36:29 GMT -5
Chancey, Thank you so much for the article. I found it to be quite useful in planing my future workout. I want to focus on the bench for a while then bring the squat and DL up to their potencial and look at doing a full power meet sometime next year.
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Post by joebear on Jun 7, 2007 7:00:05 GMT -5
I found that my bench went up when I started hitting legs for high rep sets- say 10- 12 for a few weeks then going to low rep stuff say 5- 7 reps for a few weeks . Alternating every couple - three weeks .
Deadlift is an exercise I don't do much, just don't like it.
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Post by lysimacus on Jun 7, 2007 9:59:40 GMT -5
After next week I'm going to test my max on the DL, BP and squat. Then I'll set my opening lifts at 95%. My second will be 98% and then the last at 105% or something just a little higher than my last max depending on how I feel. I'll stop lifting the Sat. before the meet so I can be rested and ready. It's just a BP and DL meet so it should be OK since I've been doing these lifts sregularly.
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Post by joebear on Jun 7, 2007 10:42:37 GMT -5
Good luck!
go after it with all you got !
If you are gonna be a bear - be a GRIZZLY !
Joe
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Post by dopar66 on Jun 7, 2007 11:47:20 GMT -5
After next week I'm going to test my max on the DL, BP and squat. Then I'll set my opening lifts at 95%. My second will be 98% and then the last at 105% or something just a little higher than my last max depending on how I feel. I'll stop lifting the Sat. before the meet so I can be rested and ready. It's just a BP and DL meet so it should be OK since I've been doing these lifts sregularly. Good philosophy! Just be sure you can hit that 95% on your worst day. Bombing out is no fun. (Please learn from MY experience on this one, not on yours!) God Bless!
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Post by George on Jun 7, 2007 14:33:45 GMT -5
The deadlift looks great. Do you have a plan of attack yet for your meet? I'm not the biggest deadlifter in the world but at your heavy end I think 1-3 reps should be sufficient. Alot of do exclusively singles and quite a few guy are big on triples. You may find this article interesting www.midatlanticpowerlifting.com/files/Training-the-Deadlift.docThis is a great article. Thanks Chancey.
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Post by chancey on Jun 7, 2007 18:57:56 GMT -5
Thanks to the original poster. I'm just spreading the word.
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Post by lysimacus on Jun 8, 2007 8:56:21 GMT -5
June 8
Weight 220
Front Squat 5@ 120 rest 60s 5@ 150 5@ 180 rest 120s 5@ 210 3@ 250 rest 180s 8@ 180 Bench 5@ 100 rest 60s 5@ 120 5@ 145 rest 120s 5@ 170 3@ 200 rest 180s 8@ 145 Row 5@ 100 rest 60s 5@ 120 5@ 145 rest 120s 5@ 165 3@ 195 rest 180s 8@ 145
JM Press 5@ 45 rest 60s 5@ 65 5@ 85 5@ 95
Volume 15770
I've been trying to lose about 5# and the effects are starting to show. Not much energy. The 250# FS were killer. The JM press went real well however.
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Post by lysimacus on Jun 11, 2007 9:24:31 GMT -5
June 11
Weight 220
Bench Press 5@ 100 rest 60s 5@ 125 5@ 150 rest 120s 5@ 175 rest 180s 5@ 200
Front Squat 5@ 125 rest 60s 5@ 155 5@ 185 rest 120s 5@ 215 rest 180s 4@ 250
Row 5@ 100 rest 60s 5@ 120 5@ 145 rest 120s 5@ 170 rest 180s 5@ 195
JM Press 5@ 45 rest 60s 5@ 65 5@ 85 5@ 105
Sit ups 3X15@ 25 rest 60s Volume 11825
Bench went good but the last set of FS was real slow and I started to get cramps in my left foot. I did not want to risk dumping the bar. Rows continute to lag. I may have to come off the diet and take my weight as is.
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Post by dopar66 on Jun 11, 2007 10:35:07 GMT -5
LOOK AT THOSE FRONT SQUATS!!!!!! Wow, 250x4! Gadzooks!
Yeah, the bench is looking STRONG. If the bodyweight keeps you in the 220 class, lose the diet and stay strong.
What can I say about the rows? If 5@195 isn't strong, I don't know what to tell you..... I mean its 5# less than your bench....which is freaky strong rowing...... cough cough......
;')
God Bless!
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Post by lysimacus on Jun 11, 2007 10:46:24 GMT -5
Thanks, but the 195 rows are not full reps to the sternum. I'll just keep at this weight untill they are. I'm seriosly thinking of putting pull ups into the workout. I can only do two at a time so maybe 10X2 @ BW for a while. Any changes will have to wait untill July because of the meet on the 30th.
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Post by lysimacus on Jun 13, 2007 9:35:40 GMT -5
June 13
Weight 219 Yeah!
Front Squat 5@ 125 rest 60s 5@ 155 5@ 185 rest 180s 5@ 185
Military Press 5@ 90 rest 60s 5@ 105 5@ 125 rest 180s 4@ 140 Dead Lift 5@ 185 rest 60s 5@ 220 5@ 260 rest 180s 5x1@ 295 1@ 295 for form
Volume 10350
Squats went fast and cean. I pushed the rest periods on the MP and missed the number 5 rep @ 140.. Deads were good. I took Chancey's suggestion and made the last set a series of singles. Each one made me groan but I like the effect of taking each one off the floor from a dead stop ( that's why their called dead lifts after all). The last one for form was after a 60s reat. It felt good but I still groaned.
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Post by dopar66 on Jun 13, 2007 11:42:58 GMT -5
Gotta agree. Deads were good! Great workout, Lysimacus!
Great news on the 219 also. That is excellent!
God Bless.
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Post by lysimacus on Jun 15, 2007 8:14:35 GMT -5
June 15
Weight 219
Front Squat 5@ 125 rest 60s 5@ 155 5@ 185 rest 120s 5@ 215 3@ 255 rest 180s 8@ 185 Bench 5@ 100 rest 60s 5@ 125 5@ 150 rest 120s 5@ 175 3@ 205 rest 180s 8@ 150 Row 5@ 100 rest 60s 5@ 120 5@ 145 rest 120s 5@ 165 3@ 195 rest 180s 8@ 145
JM Press 5@ 55 rest 60s 5@ 75 5@ 95
Volume 14755
Once again I go in feeling unenthusiastic but find I have a good workout. The 205 bench went easy so I my use it for the opening weight at the meet. The 255 FS felt like I was going to have to dump the bar on the first rep but got it up and the other two were slow but good. Rows are finally coming along. Last full workout before the meet. Next week I find the max on my lifts and then go from there.
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Post by dopar66 on Jun 15, 2007 9:34:07 GMT -5
OUTSTANDING workout! My jaw was dropping reading those front squats. THAT is definitely super mcnasty front squatting! And congratulations on that fine set of benching! This may just be me, but I do believe, if they were paused, that 205 is your opener.
Next week, instead of finding your max, find your 3 rep max for openers. That's just my two cents. Going to a max or circa-max this close in to a meet can have pretty negative side effects. You want to peak on meet day, so my advice is don't max the week before. Chew on that a bit but ultimately you're in charge.
Looking forward to the meet results!
God BLess!
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Post by lysimacus on Jun 15, 2007 12:01:37 GMT -5
One thing I have learned in life is when the voice of experiance speaks I should listen. Thank you for sharing yours. I shall look for my 3RM next week.
I did pause the last rep of the 205 bench so I will deffenatly start there. Second I'll do 220 and third 235. All guessing on my part.
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Post by lysimacus on Jun 18, 2007 20:40:30 GMT -5
June 18
Weight 219
Work up 3RM on DL
3 @ 135 1 @ 185 1 @ 275 2 @ 295 3 @ 315 I've been draging all day so I thought about skipping this but since I'm out of town all day tomorrow that would push it too far into the week. The first try at 315 I dumped about three inches from the floor. Then Decided not to be a wimp and picked it up three times from the floor. The last rep did not lock out and my grip was failing. I think it best to start at 295 the 315 and finish at 330.
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Post by chancey on Jun 19, 2007 7:59:11 GMT -5
Not sure if you are using chalk but that will help you hold onto the bar and is perfectly acceptable. I went through the same thing with my grip when I started doing DLs on a reg basis last year. I highly recommend static holds to finish off your work for increasing grip strength. That and reapeated deadlifting. I bet you could go 350 on that last one.
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