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Post by chancey on Jul 24, 2007 20:01:01 GMT -5
Throw a 60% deload in between week 4 & 5 and come out blazing for the second half. I can't find much fault in that.
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Post by dopar66 on Jul 25, 2007 7:04:40 GMT -5
Again, I echo Chancey.
Williamson, the 8-week looks a LOT like a very succesful plan, almost a perfect mirror image of several I've seen outlined. It is ROCK SOLID set in reinforced concrete! Plan for that deload Chancey mentioned, most importantly, be flexible enough to listen to your body, but rigid enough to meet your goals.
God BLess!
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Post by Williamson on Jul 26, 2007 20:49:39 GMT -5
07-26-07 Deadlift (Dbl OH, from 25s) 145 x 12, 195 x 10, 235 x 8, 285 x 6 (alt grip, from floor) 325 x 4, 375 x 4, (belt) 415 x 3, 425 x 3, 425 x 3
Curl 110 x 6, 110 x 6, 110 x 2 Seated Row 140 x 6, 140 x 6, 140 x 6
I'm at the weight now (425) where it's my hands that feel like they're going to fail first. This isn't a huge problem if I was just doing one rep, but multiple reps are difficult to keep in the hands. Time to do some grip work.
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Post by chancey on Jul 26, 2007 21:16:35 GMT -5
Grip work is always good. I've been a bit slack on it lately but static holds did wonders for my grip.
Let me pose this question - Why worry about multiple reps? You are only as good as the first one you pull anyway. I'm a big proponent of singles training. Every rep is like a competition lift. I've entered the 600 pound pull club on singles and don't plan on changing a thing. Food for thought.
Nice pulling. As Doug would say "Icy Hot!
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Post by 3speed on Jul 27, 2007 4:51:36 GMT -5
Agree with Chancey. Everyone has to find what works for them but very few people work deads for reps. If you pull several reps, you need to let go of the bar and reset for every rep. For 99.9% of people, the second/third reps will be easier than the first because the first rep gives you the feel of the weight and gets you in the groove. I, personally, find that I can triple any weight I can lock out.
Grip work......After your workout take 75% of your max, lock it out and hold it for 30 seconds. When you get to where you can hold it for the full 30 sceonds, you will not have to worry about losing a dead to grip.
BTW, strong pulling. Keep up the good work.
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Post by chancey on Jul 27, 2007 7:51:10 GMT -5
In case you didn't notice I'm a 3speed disciple
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Post by Williamson on Jul 27, 2007 9:00:11 GMT -5
Thanks for the advice guys.
I too find the second and third reps easier than the first.... so long as I can keep it from sliding out of my hands.
I also have used static holds in the past and found them to be quite effective.
--EDIT--
If you go to singles in the deadlift, are they all up to your 1RM? Do you do them every week? every other week?
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Post by 3speed on Jul 29, 2007 6:42:25 GMT -5
If you want it, I can send you a deadlift progression chart for singles when I get back home from Richmond. Personally, I never work to a 1RM in the gym. A few people can dead every week but most will make better progress deading every 10-14 days.
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Post by chancey on Jul 29, 2007 20:51:08 GMT -5
I would jump all over that offer. Wait, I did once, last October when I was barely pulling 465. I guess I would be the proof in the pudding.
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Post by Williamson on Jul 30, 2007 7:32:21 GMT -5
Yeah, chancey, shoot me what you've got. Can you see my email?
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Post by dopar66 on Jul 30, 2007 12:45:29 GMT -5
Echo losing the multiple rep deadlifts. In a meet there's rarely a deadlift for reps competition. And the second, third, twelth rep you're getting kinetic energy mixed in with deteriorating form. Here's a tip for you. Working out in the 80-85% range, it's next to impossible to lose strength. And it's, cough cough, light enough (that's funny....in a sick, twisted, ironic and sarcastic kind of way.....) you can feel weight AND keep form pretty tight. 5-7 singles around 80% is a supersized mcnasty workout.
Better yet, opt for the 3Speed method. You shoulda seen him Saturday. He could have deadlifted the hotel if they'd have put a bar on it......
God Bless!
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Post by chancey on Jul 30, 2007 14:46:00 GMT -5
PM 3speed Williamson. He helped lay the foundation for my deadlifting. He will be able to tell you the "why" in a fashion that I will never be able to. Oh, and he can walk the talk too!
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Post by Williamson on Jul 31, 2007 8:34:09 GMT -5
07-30-07 Squat: 145 x 12, 195 x 10, 235 x 8, 285 x 4, (belt) 325 x 4, 355 x 2 Static Hold: 400 x 3
355 was too heavy for the 3-rep sets I wanted. I think I should reduce the early sets by two reps each, also.
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Post by dopar66 on Jul 31, 2007 11:09:27 GMT -5
Question (because I'm too lazy to go back and re-read your whole log......) Is yours a 55 pound bar? If it is, what I'm about to say, ignore it. If you are upping your warmup weights along with the working sets, don't. Go with the easy bar load, say, 135, 185, 225, 275. Then that set of 325x4, go with 315. The 355 is your "working" weight, that's the one you increase. (If it is a 55 pound bar, disregard that previous paragraph......)
You are definitely on the upper end of warmup reps. 34 reps before you go to 325, there's a fatigue factor to consider. Maybe try somethin I recently learned from 3Speed about my bench warmups. These are assuming a 45 pound bar.... 135x10 135x5 185x5 225x3 275x2 315x1 355x3 done
Now, if you find that's NOT enough warming up, do say two small sets of the 225 instead of one. Tinker with it until you find the best fit. Finding that point where you're warm but not sapped is a FINE LINE that takes a lot of experimentation.
All that being said, that was a SWEET double with the 355! NICE SQUATTING!
God Bless.
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Post by Williamson on Aug 1, 2007 20:46:46 GMT -5
08-01-07
Bench (Smith): 50 x 10, 90 x 8, 140 x 6, 180 x 4, 190 x 4, 200 x 1 OH Press: 145 x 6, 150 x 6, 150 x 3 PushDown: 80 x 6, 80 x 8, 80 x 8
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Post by dopar66 on Aug 2, 2007 8:06:16 GMT -5
Nice! Get in, git-r-done, get out! I tell you, that 190x4 right in front of the 200 is MISTER wicked mcnasty! THAT is how to push yourself.
SWEET SWEET oh pressing!
God Bless!
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Post by Williamson on Aug 2, 2007 9:39:26 GMT -5
I feel like that 200 (plus bar) is some sort of barrier for me.
The reps on lesser weights keep going up, but I hit that one, and I'm done. Perhaps it's fatigue... perhaps it's something physical with the machine (not likely).... Perhaps I've just got this wall to bust through.
Thanks, as always, for the encouragement, D.
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Post by chancey on Aug 2, 2007 10:59:55 GMT -5
That's the problem with pyramiding - once you get to the heavy weight your body is fatigued but if you get that heavy weight you know you own it. So saying it's a problem is subjective. But definitely fatigue and you will bust through.
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Post by Williamson on Aug 3, 2007 15:51:39 GMT -5
08-03-07 Incline Bench (Smith): 50 x 10, 90 x 8, 120 x 6, 130 x 6, 135 x 6 Pull Down: 80 x 8, 90 x 8, 100 x 8, 110 x 8 Bent-Over Row: 145 x 6, 145 x 6, 145 x 6, 145 x 6
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Post by Williamson on Aug 6, 2007 15:49:36 GMT -5
08-06-07 Box Squat (12" Box): 145 x 5, 195 x 5, 235 x 5, 285 x 3, (belt) 325 x 3, 355 x 3, 360 x 2, (wraps) 360 x 0
Static Hold: 425 x 3
Pull-through: 140 x 10, 160 x 8, 180 x 8
I switched to wrestling shoes for squats, today. I'm not sure that it made a difference, but I had a good day, so I'll stick with it for now. I was glad to get the 355 for 3, I only got 2 last week. I'm guessing the reduced warm-up reps helped a lot. I tried the wraps for "fun". The meet I'm planning on competing in is "unequippped", not raw. But, I feel so terribly uncomfortable in them, I'm not sure I'll ever really use them. I think I'll try to work the pull-throughs in more often.
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Post by lysimacus on Aug 6, 2007 17:23:31 GMT -5
Nice box squats.
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Post by Williamson on Aug 6, 2007 19:37:49 GMT -5
Thanks. Not having a partner to lift with, I worry about practicing bad form, especially not going low enough and thinking I'm low enough. This box put me clearly below parallel.
Should weights be greater or less off of a box? I would guess harder or less because of the loss of momentum/stored energy.
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Post by lysimacus on Aug 6, 2007 21:17:13 GMT -5
If you are starting from sitting on the box you defiantly need to use less weight. If you do like I do and squat down to TNG off the box use your regular weight. I'm looking to get a medicine ball that gives less resistance because I've got to where I really hit the 12" box hard when I use it. After using the box for a month or so I am confident of my depth enough that I only pull it out when I need to confirm depth or I'm trying a new squat variation. I use it allot when I do overhead squats because flexibility is such an issue with them for me. If you are hitting the box consistently don't worry too much about using it unless you begin to have doubts, you'll find you'll know how proper depth feels after a short time of using a box.
I workout alone quite often so I use front squats. They force me to keep good form, otherwise the weight comes off and hits the floor like it did tonight. Likewise when I do mess up I know I can dump the bar safely. I have to use less weight but up to this point the gains have traslated quite well to the back squat. That may not be the case with you since you are useing greater weights that I do.
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Post by Williamson on Aug 8, 2007 15:47:41 GMT -5
08-08-07 Bench (Smith): 50 x 8, 90 x 5, 140 x 5, 180 x 5, 190 x 4, (belt) 200 x 1 (nearly 2) OH Press: 150 x 6, 150 x 6, 150 x 4 PushDown: 80 x 7, 80 x 6, 80 x 6 Cable Butterfly (pec): 80 x 15, 120 x 12, 180 x 8, 180 x 8
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Post by dopar66 on Aug 9, 2007 7:40:28 GMT -5
NICE squatting! Two things, I like to throw on the wraps about once or twice a year just for grins. You can really accustom yourself to having some heavy weight on the shoulders for a succesful lift. Your squat day might not show it, but heck, you just did 355x3 and 360x2..... prefatigued......
Nice benching as well! You are punishing your delts doing those killer OH presses on the same day, just take REALLY good post-workout care of them. Ice never hurts the shoulders.
God Bless!
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