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Post by Williamson on Aug 10, 2007 16:53:57 GMT -5
08-10-07 Deadlift (Double Overhand) 145 x 5 235 x 5 (Alt. Grip, Belt) 305 x 3 375 x 1 425 x 1 450 x 1 475 x 1 500 x 1 !!!
Curl 110 x 6 110 x 6 110 x 4
Seated Cable Row 140 x 8 160 x 6 160 x 6
Since 3speed was so kind as to lay out a deadlift map on my road to my first meet (11/24), I decided to go out and get a 1RM. And did I ever! I've done 500# once before, using straps, 4 years ago and at least 20# heavier, myself. I was thrilled to get this, and even more excited when my wife got home just in time to watch me pull it!
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Post by lysimacus on Aug 10, 2007 17:00:00 GMT -5
Congats on the 500! Having someone there is even better.
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Post by chancey on Aug 10, 2007 19:17:30 GMT -5
Most awesome Williamson. My wife was the first person to watch me bench 400. I had her take a picture and she missed so I did it again. Good times to share.
Did you get 3speeds blessing on doing this? ;D Now that you've established your max you need to back off. Constant heavy pulling will destroy your back and have you sliding backwards.
3speed may be the most knowledgeable person on lifting I’ve ever talked to. 3speed’s advice and your sweat will take you far. Congrats again!
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Post by Williamson on Aug 10, 2007 21:06:39 GMT -5
Well, 3speed has my DL's lined up through 11/24. It sounds like he'll help me out with the other lifts also, but I haven't gotten those back from him.
I figured with the lighter percentages that I'll have starting next week, I should go for it today. I also increased the 1RM I was basing all that work off of by 50#.
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Post by 3speed on Aug 10, 2007 21:34:06 GMT -5
First, congratulations on the 500!!!!!!!
Second, this has been a crazy week for me with my truck down - -tracking down parts, moving money around, etc. I am almost finished with your routine. I will have it to you this weekend.
Third, If I understood correctly and your meet is on the 24th, then your last dead day should be the 9th. That means the 1st week of the w/o I sent you should have been this week. You will have to adjust by 1 week somewhere in there. But, I think this worked out well. Now, you go into the cycle on a high and you won't be giving up valuable training tonnage.
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Post by chancey on Aug 11, 2007 18:22:49 GMT -5
Good plan.
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Post by dopar66 on Aug 13, 2007 7:49:57 GMT -5
SWEET SMOKIN' DEADLIFT!!!!!!! Excellent pulling Williamson! Way to GO!!!!!!!
That is awesome man, I am tickled for you!
Williamson, about 3Speed and Chancey: two rights won't steer you wrong.
God Bless!
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Post by Williamson on Aug 13, 2007 14:25:17 GMT -5
08/13/07
Squat 145 x 6 195 x 6 235 x 3 255 x 10 255 x 10
Sumo DL 285 x 6 x 3
From here through 11/24, I'm under the strict prescription of Dr. 3Speed on the three major lifts. The accessory work is up to me, until I'm scolded or directed otherwise.
Those sets of 10 were draining. I felt like I just ran 200m after each one. The Sumo's really nailed my backside, too.
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Post by Williamson on Aug 15, 2007 19:25:10 GMT -5
Bench (Smith) 50 x 8 90 x 8 140 x 8 150 x 6 155 x 4 160 x 3 170 x 2 180 x 1 155 x 4
OH Press 150 x 6 150 x 6 150 x 5
Just started the "Buckeye" benching. Might have started a little light, but that's okay right now. Nothing was difficult about this one, time to move up a notch next week.
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Post by dopar66 on Aug 16, 2007 7:11:45 GMT -5
I recently started the Buckeye, and for purely mental reasons I think it's better to have started light. The reps on the low end were daunting, but the sets of 3 and 2 right before the single had me flat out intimidated! After the first two weeks my confidence in the routine was much higher. So once again, score one for the dude who said "it's better to err on the side of caution".
Man you have some SWEET overhead presses!
God Bless!
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Post by chancey on Aug 16, 2007 8:07:35 GMT -5
Ditto on the overhead presses. Almost neck and neck with your bench. Wow!
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Post by Williamson on Aug 16, 2007 12:30:36 GMT -5
Remember that the bench is done on a Smith machine and only the plates are counted. As best as I can tell, the Smith adds about 25# of resistance to the plated weights.
The flat bench was also pretty light, and the overhead was quite difficult for those reps at that weight.
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Post by Williamson on Aug 16, 2007 19:37:59 GMT -5
08-16-07
Deadlift (Double Overhand, From 25's) 145 x 6 235 x 4 305 x 3 (Alt. Grip, from floor) 375 x 1 (Belt) 400 x 2 singles x 4
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Post by Williamson on Aug 19, 2007 20:57:49 GMT -5
08-19-07 Squat 145 x 6 195 x 6 235 x 4 255 x 10 255 x 10
Ham Curl 45 x 10 70 x 10 80 x 10 90 x 8
The first set of 255 x 10 didn't wind me as much as last week, but the second one certainly did.
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Post by 3speed on Aug 20, 2007 16:39:12 GMT -5
"The first set of 255 x 10 didn't wind me as much as last week, but the second one certainly did"
Improvement!!!!! That's what it's all about.
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Post by Williamson on Aug 22, 2007 17:06:22 GMT -5
08-22-07 Bench (Smith) (210 Buckeye) 90 x 8 140 x 8 150 x 6 160 x 4 170 x 3 180 x 2 190 x 1 160 x 4
OH Press 155 x 5 x 3
Cable Pull Down 80 x 8 x 3
Paused all first-reps on bench. Still didn't seem too difficult. More and more, I'm convinced that something happens on this smith machine when the plates get over 200#. As if it bends the machine to cause it to have more resistance than it should. Maybe it's just in my head, and I need to bust through.
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Post by chancey on Aug 23, 2007 8:05:45 GMT -5
Is it possible for you bench in a cage and set the pins for safety? What you are saying could be true if someone has been abusive with the machine.
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Post by Williamson on Aug 23, 2007 10:17:23 GMT -5
I'm at home, and have tried all sorts of setups to bench freely. Buying a pair of adjustable saw horses looks like the best answer for that.
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Post by chancey on Aug 23, 2007 11:00:11 GMT -5
Not a bad idea. just make sure you do something to make sure the bar will not roll off. Depending on how handy you are I've seen lots of details for making your own equipment. I've even seen a power rack that someone made out of wood.
Smith machines are nice but neglect the stabilizing muscles.
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Post by rickhussey on Aug 23, 2007 11:12:20 GMT -5
I had a homemade power rack made of pressure treated 4x4s. Had it bolted to the floor and wall. Let me tell that thing was rock solid. I now have a metal power rack. It's a pretty easy project if you have a couple $$, solid 1" pipe, drill, bits, rachet set, etc.
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Post by Williamson on Aug 24, 2007 17:54:31 GMT -5
08-24-07 Close Grip Bench (Elbows In) (Smith) 90 x 8 110 x 8 110 x 8 130 x 8
Incline (Smith) 130 x 2 110 x 6 110 x 8 120 x 6
Pull Down 110 x 8 110 x 8 110 x 6
Seated Row 160 x 8 x 3
No back work this week, as per Dr. 3speed's prescription.
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Post by Williamson on Aug 28, 2007 8:20:52 GMT -5
08-27-07 (Early AM)
Squat 145 x 5 195 x 5 235 x 5 270 x 8 270 x 8
Ham Curl 90 x 8 x 4
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Post by dopar66 on Aug 28, 2007 9:03:46 GMT -5
Nice squatting, Williamson! Looks like just what the doctor ordered! How did it feel counting to 8 twice in a row on those squats?
God Bless!
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Post by Williamson on Aug 29, 2007 7:11:52 GMT -5
After counting to ten twice in a row in the previous two weeks, it felt great! I had to squat barefoot to count that high. Nevermind what looking at my toes did to my form.
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Post by dopar66 on Aug 29, 2007 14:20:36 GMT -5
After counting to ten twice in a row in the previous two weeks, it felt great! I heard THAT! Woo HOO! (Had to take my shoes off..... THAT was FUNNY!) God BLess!
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