|
Post by Williamson on Jul 13, 2007 8:04:55 GMT -5
I've got a lot of paper records, but I'll start at the beginning of this year.
I workout alone at home. Because of the setup I have, I use a Smith machine for flat and incline bench presses. The numbers for those lifts are for the plates on the bar, only.
01-01-07 Dead: 305 x 4, 325 x 4, 355 x 4 Cable Pull-Down: 110 x 4, 110 x 4, 110 x 4 BB Curl: 105 x 4, 110 x 4, 110 x 4
01-03-07 Bench: 145 x 4, 150 x 4, 155 x 4, 160 x 4 Overhead Press: 125 x 4, 130 x 4, 130 x 4
01-05-07 Squat: Bar x 5, 105 x 5, 145 x 5, 195 x 5, 235 x 5, 285 x 4, 295 x 4, 305 x 4
01-08-07 Dead: (sumo) 145 x 4, 195 x 5, 235 x 3, 285 x 3, 325 x 3, 355 x 4 (conv) 365 x 4, (straps) 375 x 4 Pull-down: 110 x 4, 115 x 4, 115 x 4 Curl: 110 x 4, 115 x 4, 115 x 3
01-10-07 Bench: 50 x 5, 90 x 5, 140 x 5, 160 x 4, 170 x 4, 170 x 4 OH Press: 110 x 6, 110 x 4, 110 x 6
01-12-07 Squat: 105 x 5, 145 x 5, 195 x 5, 235 x 5, 285 x 2, 305 x 4, 315 x 4, 325 x 0
01-15-07 Dead: (sumo) 145 x 5, 195 x 5, 235 x 3, 285 x 3, 325 x 3 (conv) 365 x 4, 375 x 5, 385 x 4 Pull-Down: 115 x 4, 120 x 4, 120 x 4 Curl: 115 x 4, 115 x 4, 115 x 2
01-17-07 Bench: Bar x 5, 50 x 5, 90 x 5, 140 x 5, 170 x 4, 170 x 4, 170 x 3 OH Press: 110 x 6, 110 x 6, 110 x 6
01-20-07 Squat: 145 x 5, 195 x 4, 235 x 3, 285 x 2, 315 x 4, 325 x 0
01-22-07 Dead: 145 x 5, 195 x 5, 235 x 3, 285 x 3, 325 x 3, 355 x 1, 385 x 3, 395 x 3, 405 x 3 Pull-Down: 120 x 4, 120 x 4, 125 x 4 Curl: 115 x 4, 115 x 2
01-24-07 Bench: Bar x 5, 50 x 5, 90 x 5, 140 x 5, 170 x 3, 180 x 3, 180 x 3
01-29-07 Dead: 145 x 5, 195 x 5, 235 x 5, 285 x 3, 325 x 3, 375 x 2, 405 x 3, 415 x 3, (straps) 425 x 1
|
|
|
Post by Williamson on Jul 13, 2007 8:38:25 GMT -5
02-12-07 Squat: 105 x 5, 145 x 5, 195 x 5, 235 x 1, 255 x 6, 265 x 6, 270 x 0
02-19-07 Squat: 145 x 5, 195 x 5, 235 x 3, 270 x 6, 280 x 6, 285 x 6 Stair Calf Raise: 25 x 2
02-21-07 Bench: Bar x 5, 50 x 5, 90 x 5, 140 x 6, 150 x 6, 155 x 6, 160 x 6 DB OH Press: 30's x 8, 30 x 8, 30 x 8
02-23-07 Dead: 145 x 5, 195 x 5, 235 x 3, 285 x 3, 325 x 3, 375 x 3, 415 x 1
02-26-07 ME Squat: 145 x 5, 195 x 5, 235 x 3, 285 x 3, 325 x 1, 345 x 1, 355 x 1
02-28-07 DE Dead Pull-Through: 50 x 8, 70 x 6, 90 x 6, 110 x 6 Seated Row: 50 x 6, 70 x 6, 90 x 6, 110 x 6, 130 x 6 DB Row: 30 x 6, 35 x 8, 35 x 8
03-03-07 ME Bench: Bar x 5, 50 x 5, 90 x 5, 140 x 3, 180 x 1, 200 x 1, 210 x 0 OH DB: 30 x 8, 35 x 8, 35 x 8, 35 x 8
03-04-07 DE Squat Front Squat: Bar x 10, 105 x 8, 145 x 8, 165 x 3 1-leg stair calf raise: 4 x 10 each
03-07-07 ME Dead: (from 25's, Dbl Overhand) 145 x 6, 195 x 5, 235 x 3, 285 x 3, (floor, alt grip) 325 x 2, 375 x 1, (belt) 405 x 1, 425 x 0 45# DB hold to pain 3x
03-09-07 DE Bench Incline: 50 x 8, 70 x 8, 90 x 8, 110 x 8, 110 x 8, 110 x 8 OH DB: 35 x 6, 35 x 6, 35 x 6 DB Hold: 45 x 1
03-12-07 ME Squat: 145 x 10, 195 x 8, 235 x 5, (loose belt) 285 x 3, (belt) 325 x 3, 375 x 1 DB calf raise: 35 x 20, 40 x 20
03-15-07 DE Dead: (from 25's, Dbl OH) 145 x 10, 195 x 8, 235 x 6, 235 x 6, 235 x 6, 285 x 4 Pull through: 110 x 8, 120 x 8
03-16-07 ME Bench: bar x 5, 50 x 5, 90 x 5, 140 x 3, (belt) 180 x 1, 200 x 1, 210 x 0 DB Hold: 45's x 6 Cable butterfly: 50 x 10, 90 x 10, 140 x 10, 180 x 8, 230 x 4
03-19-07 DE Squat Front Squat: Bar x 10, 105 x 8, 145 x 6 Back Squat: 195 x 6, 235 x 6, 235 x 6, 235 x 6
03-21-07 ME Dead: (floor, dbl oh) 145 x 5, 195 x 4, 235 x 2, 285 x 2, (alt grip) 325 x 1, 375 x 1, (belt) 425 x 1, 435 x 0
03-23-07 DE Bench Incline: 50 x 8, 90 x 8, 120 x 6, 120 x 7, 110 x 8, 110 x 8 OH DB: 35 x 10, 40 x 8, 40 x 8
03-26-07 ME Squat: (knee sleeves) 145 x 8, 195 x 6, 235 x 3, 285 x 2, (belt) 325 x 1, 375 x 0 Sumo DL: 145 x 6, 195 x 6, 235 x 6 Rack Hold: 375 x 2
03-28-07 DE Dead: (from 25's, dbl oh) 145 x 8, 195 x 6, 235 x 6, 285 x 6, (alt) 285 x 6, 285 x 6 Curl: 105 x 6, 105 x 6 Pull-through: 140 x 8, 140 x 8
03-30-07 ME Bench: 50 x 5, 90 x 5, 140 x 3, 180 x 1, (belt) 210 x 0, 180 x 1, 210 x 0, 180 x 1 OH BB: 45 x 6, 45 x 6, 45 x 6, 45 x 6 Push-down: 70 x 8, 70 x 8 DB Hold: 45 x 2
|
|
|
Post by Williamson on Jul 13, 2007 8:56:44 GMT -5
04-02-07 DE Squat: 145 x 8, 195 x 6, 235 x 6, 235 x 6, 265 x 6, 275 x 6 Calf raise DB: 45 x 25, 25, 20
04-04-07 ME Dead: (dbl OH, from 25's) 145 x 3, 195 x 3, 235 x 3, 285 x 3 (alt grip, from floor) 325 x 1, 375 x 1, (belt) 425 x 1, 435 x 1, 440 x 0 Curl: 105 x 6, 105 x 6, 105 x 3 Seated Row: 90 x 8, 110 x 8, 130 x 6
04-06-07 DE Bench: 50 x 8, 90 x 6, 140 x 6, 140 x 6, 140 x 6, 140 x 6 OH DB: 45's x 6, 6, 6, 6 Push-Down: 90 x 2, 70 x 8, 70 x 8, 70 x 6
04-09-07 ME Squat: (sleeves) 145 x 5, 195 x 5, 235 x 3, 285 x 2, (belt) 325 x 1, 375 x 1, (wraps) 400 x 0 Rack hold: 400 x 3 Sumo Dead: (dbl oh) 235 x 6, 235 x 6, 235 x 6
04-11-07 DE Dead: (from 25's, dbl oh) 145 x 6, 195 x 6, 235 x 6, 285 x 6 (alt grip) 305 6, 305 x 6, 305 x 6 Curl: 105 x 6, 6, 5 Pull-through: 140 x 6, 6
04-13-07 ME Bench: 50 x 5, 90 x 5, 140 x 3, 180 x 2, 200 x 1, 210 x 0 OH DB: 45's x 6, 6, 6, 6
04-16-07 DE Squat: 145 x 8, 195 x 6, 235 x 6, 275 x 6, 275 x 6, 275 x 4 Calf Raise DB: 45's x 25, 25, 25
04-18-07 ME Dead: (dbl oh) 145 x 3, 195 x 3, 235 x 3, 285 x 3 (alt) 325 x 1, 375 x 1, (belt) 425 x 1, 435 x 1, 445 x 1 Curl: 105 x 6, 6, 6 Seated Row: 110 x 8, 130 x 6, 130 x 6
04-20-07 DE Bench: 50 x 6, 90 x 6, 140 x 6, 160 x 6, 6, 6 OH Press: 105 x 6, 125 x 6, 125 x 6 Push Down: 70 x 8, 80 x 6, 80 x 6
04-23-07 ME Squat: (sleeves) 145 x 5, 195 x 5, 235 x , 285 x 2, (belt) 325 x 1, 375 x 1, 400 x 0 Rack Hold: 400 x 3
04-25-07 DE Dead: (off 25's, dbl oh) 145 x 6, 195 x 6, 235 x 6, 285 x 6 (alt) 305 x 6, 315 x 6, 315 x 6
04-26-07 ME Bench: 50 x 5, 90 x 5, 140 x 3, 180 x 2, 200 x 1, 205 x 0 OH Press: 125 x 6, 6 Push Down: 80 x 6, 5
|
|
|
Post by Williamson on Jul 13, 2007 9:11:00 GMT -5
05-01-07 Squat: 145 x 10, 195 x 10, 235 x 8, 235 x 8, 235 x 6
05-08-07 DE Squat: 145 x 8, 195 x 6, 235 x 6, 285 x 6, 285 x 6, 285 x 6 Sumo Dead: (dbl oh) 235 x 6, 245 x 6, 255 x 6
05-10-07 DE Bench: 50 x 6, 90 x 6, 140 x 6, 160 x 6, 165 x 6, 165 x 5 Incline: 90 x 6, 110 x 6, 130 x 6 Seated Row: 90 x 8, 110 x 8, 130 x 8, 140 x 8
05-14-07 ME Squat: 145 x 5, 195 x 5, 235 x 5, 285 x 3 (belt) 325 x 2, 375 x 1, (wraps) 400 x 0 Rack Hold: 400 x 3
05-16-07 DE Dead: (from 25's, dbl oh) 145 x 6, 235 x 6, 285 x 6, (alt) 315 x 6, 6, 6 Curl: 105 x 6, 105 x 6, 105 x 3
05-22-07 DE Dead: (sumo, floor, dbl oh) 145 x 8, 195 x 6, 235 x 6, (alt grip) 285 x 6, 305 x 5 Seated Row: 90 x 8, 100 x 8, 130 x 8
05-24-07 RE Bench: 50 x 8, 90 x 8, 140 x 6, 165 x 6, 6, 6 Incline: 110 x 6, 130 x 6, 6
05-29-07 ME Squat: 145 x 6, 195 x 5, 235 x 5, 285 x 3, (belt) 325 x 2, 375 x 1, 395 x 0 Rack Hold: 395 x 2
05-31-07 Bench: 50 x 8, 90 x 6, 140 x 6, 165 x 6, 170 x 6, 170 x 4 OH Press: 130 x 6, 6, 4
06-02-07 Sumo Dead from 25's: 145 x 6, 195 x 6, 235 x 6, 285 x 6 (floor, alt grip) 305 x 6, 325 x 6, 335 x ? Curl: 105 x 6, 6, 6
|
|
|
Post by Williamson on Jul 13, 2007 9:25:05 GMT -5
06-05-07 (AM) Squat: 145 x 8, 195 x 8, 235 x 8, 285 x 6, 6, 1
06-06-07 Bench: 50 x 8, 90 x 8, 140 x 8, 155x 6, 6, 6, 6 OH Press: 130 x 6, 4
06-08-07 Dead: (from 25's, dbl oh) 145 x 8, 195 x 8, 235 x 8 (alt) 285 x 6, (from floor) 325 x 6, 335 x 6, 345 x 6 BB row: 145 x 5, 145 x 6, 145 x 6
06-11-07 Squat: 145 x 8, 195 x 8, 235 x 8, 285 x 6, 295 x 6, 305 x 5 DB Calf Raise: 40 x 25, 25, 25 DB Lunge: 40 x 4, 6
06-13-07 Bench: 50 x 12, 90 x 8, 140 x 6, 170 x 6, 6, 3 OH Press: 130 x 6, 6, 5 PushDown: 80 x 6, 80 x 4, 70 x 7
06-14-07 Dead: (from 25's, dbl oh) 145 x 12, 195 x 10, 235 x 6, 285 x 6, (alt grip from floor) 325 x 6, 355 x 6, 355 x 6 Curl 105 x 6, 6, 6, 4 BB Row: 145 x 6, 6, 6
06-18-07 Squat: 145 x 8, 195 x 8, 235 x 8, 285 x 6, 305 x 6, 6, 6 Sumo Dead: 235 x 6, 6, 6
06-20-07 Bench: 50 x 10, 90 x 10, 140 x 8, 160 x 6, 180 x 3, 175 x 4, 170 x 5 Incline: 130 x 4, 120 x 6, 125 x 5 OH Press: 125 x 5, 3
06-22-07 Dead (from 25's, dbl oh) 145 x 12, 195 x 10, 235 x 8, 285 x 6 (floor, alt grip) 325 x 6, 355 x 6, 355 x 6, 365 x 6 Seated Row: 140 x 8, 150 x 8, 150 x 8
06-25-07 Squat: 145 x 12, 195 x 10, 235 x 8, 285 x 6, 305 x 6, 310 x 4, (belt) 310 x 6, 320 x 3
06-27-07 Bench: 50 x 12, 90 x 10, 140 x 8, 165 x 6, 170 x 6, 175 x 5 OH Press: 125 x 8, 130 x 6, 130 x 6 Push Down: 70 x 8, 75 x 8, 80 x 8
|
|
|
Post by Williamson on Jul 13, 2007 9:33:17 GMT -5
07-01-07 Squat: 145 x 12, 195 x 10, 235 x 8, 285 x 6, (belt) 325 x 4, 335 x 4, 340 x 4 Sumo DL: 285 x 6, 285 x 6, 285 x 6
07-03-07 Bench: 50 x 12, 90 x 10, 140 x 8, 160 x 6, 180 x 4, 185 x 1 OH Press: 130 x 6, 140 x 4, 150 x 4 PushDown: 80 x 8, 90 x 6
07-05-07 Dead (dbl oh, from 25's) 145 x 12, 195 x 10, 235 x 8, 285 x 6, (floor, alt) 325 x 6, (belt) 375 x 4, 385 x 4, 395 x 4
07-08-07 Squat: 145 x 12, 195 x 10, 235 x 8, 285 x 6, (belt) 325 x 4, 340 x 4, 355 x 4 Sumo Dead: 285 x 6, 285 x 6
07-10-07 Bench: 50 x 12, 90 x 10, 140 x 8, 160 x 6, (belt) 180 x 4, 180 x 4, 180 x 4 OH Press: 130 x 6, 135 x 6, 140 x 6 PushDown: 90 x 4
07-12-07 Dead (from 25's, dbl oh) 145 x 12, 195 x 10, 235 x 8, (alt) 285 x 6 (floor) 325 x 6, (belt) 375 x 4, 395 x 4, 405 x 4, 410 x 4 Curl: 105 x 6, 110 x 6, 110 x 3 Seated Row: 110 x 8, 120 x 8, 120 x 8
|
|
|
Post by Williamson on Jul 15, 2007 20:13:03 GMT -5
07-15-07 Squat: 145 x 12, 195 x 10, 235 x 8, (belt) 285 x 4, 325 x 4, 355 x 2, 355 x 2
Horrible workout. Sore, tired, and weak.
|
|
|
Post by dopar66 on Jul 16, 2007 10:05:44 GMT -5
07-15-07 Squat: 145 x 12, 195 x 10, 235 x 8, (belt) 285 x 4, 325 x 4, 355 x 2, 355 x 2 Horrible workout. Sore, tired, and weak. Don't sweat it! Deload for a week. It looks like, just quickly sifting through your workouts, that you havne't gone light since you started posting/logging in March. At a glance it looks like you're squatting and deadlifting every week, and going ca-jones to the wall each time. Take one week at less than 50% working on speed and explosion, same number of sets, half the reps, just explosion. Then take one week of no deadlifts or alternate deadlift exercises. (All that depends on when your meet is). You want two to three weeks of incredible workouts, then one week of deload, in the month leading up to a meet. Looking good Williamson! God Bless!
|
|
|
Post by Williamson on Jul 16, 2007 15:08:09 GMT -5
Thanks Doug. I wanted to go hard up until I was 13 weeks out from the meet, deload and then have 12 weeks to build up to the meet. I guess I should go by what my body tells me instead of the calendar.
|
|
|
Post by biglifter on Jul 16, 2007 16:46:45 GMT -5
What meet are you building up to?
|
|
|
Post by dopar66 on Jul 17, 2007 7:51:10 GMT -5
Thanks Doug. I wanted to go hard up until I was 13 weeks out from the meet, deload and then have 12 weeks to build up to the meet. I guess I should go by what my body tells me instead of the calendar. Exactly! When your body says "deload", it's serious! You have time, one light week won't break a cycle. It'll do you more good than harm. God Bless!
|
|
|
Post by Williamson on Jul 17, 2007 8:40:49 GMT -5
What meet are you building up to? NASA's Kansas Regional in Salina, KS 11/24/07
|
|
|
Post by Williamson on Jul 18, 2007 19:33:16 GMT -5
07-18-07 Deloading Bench (Smith): 90 x 8, 110 x 8, 110 x 8, 110 x 8 Dead: 235 x 6, 235 x 6, 235 x 6
|
|
|
Post by dopar66 on Jul 19, 2007 7:20:21 GMT -5
Good numbers for deloading, that's down in the 40-50% on the bench from your regular workout. Closer to 60% on the deads, but still a major relief to the CNS. Excellent call!
Just get used to listening to your body for deload week. Read "Biglifter's Log to 1300" (or something similar to that...) for the PERFECT example of deloading based on the body, even in meet prep cycle time.
God Bless!
|
|
|
Post by Williamson on Jul 19, 2007 9:17:58 GMT -5
Good numbers for deloading, that's down in the 40-50% on the bench from your regular workout. Closer to 60% on the deads, but still a major relief to the CNS. Excellent call! Just get used to listening to your body for deload week. Read "Biglifter's Log to 1300" (or something similar to that...) for the PERFECT example of deloading based on the body, even in meet prep cycle time. God Bless! Because the bench numbers are all just the iron on the smith, it's actually still close to 60% of the total. The bar is still there, but not counted. Thanks for the advice, Doug. I'll do a light squat workout early next week before getting back into things. I think it'll be a heavy few weeks before another break then the 12-week buildup to the meet at Thanksgiving.
|
|
|
Post by dopar66 on Jul 19, 2007 9:30:39 GMT -5
Roger on the Smith, I just completely missed that part. Still, very good call!
God Bless!
|
|
|
Post by joebear on Jul 19, 2007 11:54:02 GMT -5
Listen to "Dr.Doug", he knows what he is talking about !
Way to stick with your lifting, your dedication is very impressive !
Joe
|
|
|
Post by Williamson on Jul 19, 2007 12:21:57 GMT -5
Joe, thanks for the kind words.
Doug, what do you think of the plan? A few weks on, down week, then 12 weeks (outlined elsewhere) to build up to meet time? is 12 weeks too long?
|
|
|
Post by Williamson on Jul 24, 2007 9:20:07 GMT -5
07-24-07 Morning Bench Workout Went for Free Bench more to get a feel for what is the correlation between Smith and free than anything.
Bench (Free) Bar x 10, 95 x 10, 135 x 8, 185 x 6, 225 x 1 (not a grinder, but tough enough to make me not want to push more being down in the basement by myself) OH Press: 140 x 6, 145 x 6, 145 x 6 Pushdown: 80 x 6, 80 x 6
|
|
|
Post by dopar66 on Jul 24, 2007 10:34:44 GMT -5
Sorry I missed that question from the 19th.
12 weeks was too long "for me". It is working INCREDIBLY well for BigLifter. Now, Big has built-in deload weeks, maybe not scheduled per-se, but planned as a just-in-case kind of thing. Originally his schedule was deload every third or fourth, but recently it's on an as-needed basis which is working great. At the end of 12 weeks I just felt drained, and that I had peaked early. All that to say this: you will have to experiment with it, tailor it to suit yourself. Keep an accurate and detailed log. Then, after the meet, sit down and assess whether or not YOU think it worked as planned.
Nice work on the benching! Good call on knocking off after the 225. Here's a trick I learned when working out alone: don't use collars. KILLER overhead work!
God Bless!
|
|
|
Post by Williamson on Jul 24, 2007 11:13:01 GMT -5
I did that free bench work without collars as a safety precaution. After this test, and others, I'm pretty sure that the smith bar adds about 25# resistance.
I've read a lot of other lifters talk about getting a huge carryover from overhead work to bench press, I hope I can as well.
|
|
|
Post by chancey on Jul 24, 2007 11:21:11 GMT -5
I just did 8 weeks to get ready for a meet based on what other had said and it worked really well for me. If you throw in a deload and a week of no lifting before the meet you get about 10-11 weeks anyway. I assume you will use some type of linear periodization? throw a plan together and toss it out maybe some of the more experienced folks can give you advice. By the way, the training looks good.
|
|
|
Post by chancey on Jul 24, 2007 11:23:10 GMT -5
I can't do the heavy overhead presses because of shoulder issues but once I started doing inclines (my compromise) for 5s my bench started shooting up. So, strong shoulders sure don't hurt.
|
|
|
Post by dopar66 on Jul 24, 2007 13:51:34 GMT -5
Echo Chancey on the overhead work not agreeing with certain people. I didn't mean to ignore that part in my previous reply, I just got carried away..... what are the odds?
The great thing about the OHP is the front delts, which add to the other great bench press muscles. I can't do 'em because of this freaky neck problem I have. Long story, don't ask, there are no industrial sewing machines involved..... The inclines are great, and trying them with dumbells might be a really cool way to blast those suckers with less stress on the shoulder joint. Same way with OHP, if you have access, give dumbells a shot. They are pure evil, but MAN do they work!
Super work Chancey on describing the 10 week "8 week cycle". PERFECT descrip, Williamson, that's bankable stuff!
Thanks Chancey!
Williamson,
GIT R DONE!
:')
God BLess!
|
|
|
Post by Williamson on Jul 24, 2007 19:16:30 GMT -5
Chancey, the plan I had for a 12 week linear periodization schedule was in another thread in the powerlifting forum.
I can adjust it to an 8-week schedule pretty easily.
Week 1: 3 x 5 Week 2: 3 x 5 Week 3: 3 x 4 Week 4: 3 x 4 Week 5: 3 x 3 Week 6: 3 x 3 Week 7: 3 x 2 Week 8: 3 x 2
|
|