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Post by chancey on Jul 12, 2007 17:53:32 GMT -5
07-12-2007
Starting the new log off the most productive 8 weeks of my lifting life. I’ve managed to stay fairly healthy and it is showing. No meets in sight right now and for the rest of the month I will probably just do what I want. So if some day I want to go lift some stones I can. I really wanted to get my weight down to 275. In 8 weeks I gained 6 pounds and weigh 294. This was the first time I ever really put the protein to me and I found it hard to lose weight doing that. I also took Creatine (I’ve never been big for supplementing). I still dream of going 275 but not at the cost of losing strength. My goals right now - squat 500, bench 415, and pull 625. Last meet 463/380grrrr/600.
Bench all TNG
Rotator Cuff Prehab
Bench
Bar x 20 135 x 12 185 x 5 225 x 5 275 x 3 315 x 1 365 x 1 405 x 1 425 x 1 (Gym PR) 315 x 10 (hadn’t done this in a long, long, long time – I could have gone more)
Tricep Pushdowns
20 reps 10 reps 5 reps
I’m not a big PR guy but I do keep track of the big lifts. This was a gym lift (see I told you guys I get more at the gym.) Makes me think I go some 50 pound wheels in my gym. The resurgence of my bench after a year of shoulder injuries & some rib to vertebrae deal last year. Nothing particular but here’s what I think did it. Warming up. Rotator Cuff Prehab and starting with the wimpy old bar. Laugh but I aint hurtin a bit. The 2 board presses. I would get stuck off my chest and this has helped my lockout tremendously and I’ve had the opportunity to feel that heavier weight. I think this last cycle I did with TNG reps alternated with pauses followed by 2 boards was a killer routine. I was doing ME days before wich was working but this last cycle was perfect for peaking. JM presses and incline benching on my 2nd bench day. So off meet training I may go back to ME days with a deload every 4th week.
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Post by 3speed on Jul 13, 2007 0:09:56 GMT -5
Solid plan big guy. It looks like you might be getting this stuff figured out. You have learned to listen to your body which is the most important thing.
Congrats on the PR!!
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Post by lysimacus on Jul 13, 2007 10:48:14 GMT -5
I'm looking forward to your weight loss comments. I too have noticed that lots of protein in my diet slowed my progress. Balancing weight loss with strength gains is an art. I'm thinking of doing a diet log again. When I tracked every morsel I ate it helped me quite a bit. It also drive my poor wife nuts.
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Post by chancey on Jul 13, 2007 16:40:33 GMT -5
Thank you 3speed. I hope it can continue to come together. I would love to be Elite someday. My total was good enough to put me at Class I. Eyes set on the Master classification next. I still think I’ve got a lot more in my squat so I think this goal is doable within a year, hopefully by the end of the year.
Lysimacus, this is my major weakness. I fear the diet log. Deep down inside I know that to ever maximize my potential I will have to give it 100% in all areas. Still working my way into this. At least I’ve become protein conscience and am making better food choices. Baby steps.
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Post by joebear on Jul 13, 2007 17:30:42 GMT -5
Good work my iron brother !
Numbers are looking real good, you have some SERIOUS body strength !
Joe
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Post by chancey on Jul 14, 2007 4:58:32 GMT -5
Coming from a guy who knows a little about serious body strength I take that as a big compliment. Thanks joebear. Now if I could get my thighs to look like your tris....
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fatty
Full Member
Posts: 130
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Post by fatty on Jul 14, 2007 10:46:47 GMT -5
Big congrats on the PR, those are hard to come by!
Fatty
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Post by biglifter on Jul 15, 2007 11:09:15 GMT -5
Looking forward to that 1594+ next (Hope I read that correctly in the standards).
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Post by chancey on Jul 15, 2007 13:54:15 GMT -5
07-15-2007
Squat (all below parallel)
135 x 8 225 x 5 315 x 3 365 x 1 415 x 2 415 x 3 415 x 2
I wasn’t feeling well today. I’m either suffering from allergies or a cold has come on. No energy today and my right leg bothered me a little bit.
Big, it would be 1518 if I can get myself in the 275s. If I really tried I could probably do it. I would think it would be possible to do it without losing too much strength. If I go after 1594 I need an extra 150. I believe I am stronger than 460 on the squat now. I’m waiting for that “eureka” moment. It’s seem like all the big guys squat at least mid 500. That’s all I need. That simple. Lol.
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Post by biglifter on Jul 15, 2007 15:37:55 GMT -5
Ah, got it. Didn't want to assume you were going 275's. Whatever class you go with, I know that elite status is certainly attainable for you. Out of curiosity, how wide do you squat?
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Post by chancey on Jul 15, 2007 16:32:47 GMT -5
Feet just outside shoulders. Just seems most comfortable.
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Post by George on Jul 15, 2007 18:31:57 GMT -5
Have you ever tryed any of the high volume Russian cycles for your squat? I seriously loved the Smolov squat, though it calls for 4-day squat weeks in the base and 3day squat weeks in the comp. prep. phase. Both times I have completed the cycle I managed to add fifty pounds to my squat. Let me know if you would be interested and I'll pm you my experiences with it. (It took me three trys to finish it...I thought it was too much and kept readjusting the weights...once I just said the Hades with it and did the work after a week i was prepped and ready). Heres the link with the template info... www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htmHeres the link for a calculater so you don't have to figure all the percentages... www.joeskopec.com/smolov.html
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Post by rockman181 on Jul 15, 2007 19:14:34 GMT -5
I hope that you feel better soon. Hey, congratulations on the PR!!! Those are always awesome experiences.
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Post by 3speed on Jul 15, 2007 19:24:51 GMT -5
Chancey, it could be that you are just beat up from your training cycle. Constant heavy training can wear you down and mimic a cold or even flu symptoms. Take it easy for a little while and see how it goes. You won't lose anything with a little down time but you could lose a lot if you push too hard at the wrong time. Your leg might even thank you.
Just my 2 cents.
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Post by George on Jul 15, 2007 20:17:15 GMT -5
I agree with 3speed. Part of the reason I recomended the Smolov was because you spend a lot of time in the 75-80% range for reps, even though the volume is immense.
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Post by chancey on Jul 16, 2007 8:04:04 GMT -5
Thanks for the link G. I read the article and need to further evaluate this situation. At this time I probably should rest up a bit. This will give me time to come up with a plan and rest my leg.
You guys are great resources and I appreciate you willingness to help.
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Post by dopar66 on Jul 16, 2007 10:10:20 GMT -5
425....... No surprise there.......but MAJOR CONGRATULATIONS!!!!!! For confidence purposes you can go ahead and subtract that out of the 150 pounds you need. Cough cough. COUGH.
I agree with 3Speed on taking more light load time. Your body and CNS will reward you for it. That very well may usher in the a-HA or eureka moment for you.
(nice squatting for a "bad" day....)
:')
God Bless!
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Post by chancey on Jul 17, 2007 17:35:39 GMT -5
07-17-2007 Bench Day
Bench all TNG
Rotator Cuff Prehab
Bench
Bar x 20 135 x 12 185 x 5 225 x 5 275 x 3 315 x 1 365 x 1 405 x 1 365 x 5 (Help on 5 locking right arm out) 315 x 10 (lockout help on 10)
V-Handle Tricep Pushdowns
20 reps 8 reps 6 reps
Lifted at the local gym. It's was pretty slow so I asked for a spot from a guy maybe I shouldn't have. On the liftoff of 405 he brought the right side way over my pressing point and I had to correct this. A little shoulder tinge. Wouldn't you know on my next set I had problem locking out my right on the last rep. OK, I'm digging some. The guy did however do a good job of helping on the other sets - I unracked it. I figure if I lift heavy enough, often enough, it will feel normal. I will be backing off and probably go 350-360 for 5s next week and will start doing an accesory day of incline and triceps.
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Post by rockman181 on Jul 17, 2007 18:03:16 GMT -5
Nice benching Chancey! That kind of experience does make you appreciate a good hand-off man/spotter. I think that you are very wise to de-load a bit, even if your de-load is heavier than my max!!! ;D
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Post by dopar66 on Jul 18, 2007 8:31:18 GMT -5
Echo Rocky! And to give an honorary echo to Toolpod, maybe those 700 pound pin presses would help......
Make sure and ice that shoulder! And rub on a little icy hot.
God Bless!
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Post by chancey on Jul 19, 2007 17:50:41 GMT -5
07-19-2007 Deadlift 135 x 8 225 x 5 315 x 3 405 x 1 495 x 1 (Belt here out) 545 x 1, 3 sets Back Extensions 3 sets of 16 I think it important to taper down from a meet and not shock the body going from a PR to 75% ;D. No more winging it starting next week. Coach 3speed has helped me work a plan that I will follow in my off season. Considering the Buckeye routine for my bench. I had no chalk tonight so it was a bit more challenging but overall easy.
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Post by ironmaster on Jul 21, 2007 23:08:17 GMT -5
Steve and Doug, Just wanted to say hello. I met you guys at the world meet in Burlington last December. Hope all is well and your lifting is going well.
Semper Fi
"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat." - Theodore Roosevelt
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Post by chancey on Jul 22, 2007 18:39:52 GMT -5
Lifting is going great ironmaster. Do I remember you? Heck yeah. Your handshake crushed half the bones in my hand. lol. Good to hear from you Ironmaster it was an honor to meet you. Heck of a guy and I'm remeber you hanging out and helping to spot - Scott Weech no doubt. Hope your lifting is going well too.
I'm only going to bench this week and take an extra week off for my legs and back - I may do some light trap work on bench. Then I will get all 3 lifts going again. Debating on doing a 100% RAW push/pull Sep 29th.
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Post by ironmaster on Jul 22, 2007 23:29:58 GMT -5
Steve, Barring injury, I plan on lifting in the meet on the 29th. Hope to see you there. Take care.
Semper Fi
"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat." - Theodore Roosevelt
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Post by dopar66 on Jul 23, 2007 11:02:50 GMT -5
Hey, Ironmaster! Yes I remember you. How could I forget? I think I described you as a 6'-2" chiseled hoss or something like that. I was wondering how long before you showed back up here. Hope to see some awesome meet results form the 29th!
Chancey, nice post-meet pulling! I'd be interested in what you and Coach 3Speed have to say about the post-meet lifting in general, I haven't found a system yet that doesn't cost me the gains I made in the pre-meet training.....
God Bless!
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