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Post by lysimacus on Sept 23, 2007 13:12:32 GMT -5
I have to agree on pulling that many singles. Good Googly Moogly!
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Post by dopar66 on Sept 24, 2007 15:30:52 GMT -5
Dropped by to check out your progress.
You worked out like 3Speed.
Dang.
NICE recent workouts W! Those kind of deadlifts WILL haunt you for a few days, but daggone man, if you want to get better at it you are SURELY taking the right approach!
God Bless!
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Post by Williamson on Sept 24, 2007 19:40:16 GMT -5
09-24-07
Squat
195 x 6
235 x 6
285 x 4
315 x 2
330 x 5
330 x 5
BB Lunges
145 x 5 x 2
Doug, thanks for the kind words. It can be difficult staying motivated, especially when working out alone.
Quads were burnt out so I didn't do any more lunges. Time to go mow the yard, anyway.
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Post by Williamson on Sept 27, 2007 8:49:10 GMT -5
09-27-07
Bench (Smith)
90 x 8
140 x 4
150 x 8
160 x 6
170 x 4
180 x 3
190 x 2
200 x 1
170 x 4
OH Press
125 x 6
145 x 6
145 x 5
Cable Pull-down
110 x 8
130 x 3
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Post by dopar66 on Sept 27, 2007 14:39:00 GMT -5
SWEET squatting! That's pretty intense!
That benching looks strikingly similar to a Buckeye 215. How's that compare to what you want to do in the meet? About on track? It's definitely showing progress!
(That's a SICK overhead press for a 215 bench..... NICE!!!)
God Bless.
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Post by biglifter on Sept 27, 2007 15:02:39 GMT -5
Strong work all the way around. I'm a 'lone lifter' too, and it's a little harder without somebody kicking you in the butt on those occassional days when your dragging. Do whatever it takes to stay motivated. Get some good tunes playin, put big red circles around the meet date on your training schedule, and keep posting here  . Again, great job on all the lifts |
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Post by chancey on Sept 27, 2007 16:57:42 GMT -5
BigL is a smart guy. I split between the gym and solo. The gym does help motivate but I tend to exercise the jaw muscles too much. Just keep it safe, always. You need to tape up the coffe can, label it cage, and start putting a little away. It's a must for lifting by yourself. I love smith machines but they can't offer anything for the stabilizers. Keep plugging away and don't be surprised if in a meet you surprise yourself. The adrenaline rush is intense.
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Post by Williamson on Sept 28, 2007 8:17:07 GMT -5
All the benching is done on a Smith machine and as best as I can tell, there's about 40# difference between the plates on the bar (which is what I count) and the resistance I'm actually getting. That was a 220 Buckeye, which may put me near 260#. If I'm in that range in the meet, I think I'll be satisfied.
I'll go into the gym a week or two before the meet and go through a "training day/meet practice" where I do all the lifts for a 1RM.
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Post by lysimacus on Sept 28, 2007 8:33:12 GMT -5
Chany is right about having a cage. I workout solo and the cage gives me all the confidence to lift heavy. It took me about 4 months of haunting Ebay and Craigslist to find a deal for my cage. I got mine for less than $100. They are out there but patience is a must. Oh and a pick up..
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Post by Williamson on Sept 28, 2007 9:27:48 GMT -5
If I knew then what I know now, I definitely would have gone with a power rack. I spent enough money on the system I have that I won't be able to convince the wife to make a major change.
Whenever we next move, I'll leave the old system behind and either go with a power rack or join a gym.
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Post by dopar66 on Sept 28, 2007 9:31:18 GMT -5
All the benching is done on a Smith machine and as best as I can tell, there's about 40# difference between the plates on the bar (which is what I count) and the resistance I'm actually getting. That was a 220 Buckeye, which may put me near 260#. If I'm in that range in the meet, I think I'll be satisfied. I'll go into the gym a week or two before the meet and go through a "training day/meet practice" where I do all the lifts for a 1RM. Oh yeah.... I forgot that part about not counting the bar assembly.... Thanks for the reminder. ;D God Bless! |
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Post by Williamson on Oct 4, 2007 14:21:44 GMT -5
Well, first I fell behind on logging, now I'm falling a little behind on lifting.
But, with good reason. My wife gave birth to our first, a girl, at 1:00am Wednesday!
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Post by rickhussey on Oct 4, 2007 14:57:31 GMT -5
Congratulations on the baby. That is great news.
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Post by lysimacus on Oct 4, 2007 16:40:39 GMT -5
Congradulations! New life, what a blessing.
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Post by rockman181 on Oct 4, 2007 19:03:04 GMT -5
Congratulations! What an awesome Blessing!
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Post by Williamson on Oct 22, 2007 18:29:56 GMT -5
09-28-07
Deadlift
235 x 5
305 x 5
375 x 3
405 x 1 x 6
RDL
325 x 3 x 3
10-01-07
Squat
195 x 6
235 x 5
285 x 4
315 x 2
340 x 4
340 x 1
10-08-07
Squat
195 x 5
235 x 5
285 x 4
325 x 3
345 x 3
345 x 3
BB Lunge
145 x 5 x 3
10-12-07
Deadlift
235 x 5
305 x 5
375 x 3
425 x 1 x 4
Bench (Smith)
90 x 5
140 x 5
150 x 8
160 x 6
170 x 4
180 x 3
190 x 2
200 x 1
170 x 4
10-14-07
Squat
195 x 5
255 x 5
305 x 5
360 x 2
360 x 1
BB Lunge
145 x 5 x 3
Ham Curl
110 x 8 x 2
10-16-07
Bench (Smith)
90 x 5
140 x 5
155 x 8
165 x 6
175 x 4
185 x 3
195 x 2
205 x 1
175 x 4
OH Press
125 x 10
155 x 6
155 x 6
10-20-07
Deadlift
235 x 5
305 x 5
375 x 3
435 x 1 x 3
Bi Curl
125 x 4 x 2
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Post by dopar66 on Oct 23, 2007 13:36:54 GMT -5
GREAT GOSH!!! Are you cycling up? MAN those squats and deadlifts are looking AWESOME!! Insane workouts Williamson!
God Bless!
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Post by Williamson on Oct 23, 2007 20:33:21 GMT -5
GREAT GOSH!!! Are you cycling up? MAN those squats and deadlifts are looking AWESOME!! Insane workouts Williamson! God Bless! I have a bicycle, but don't really use it.  Competition is the Saturday after Thanksgiving. |
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Post by Williamson on Nov 26, 2007 11:12:10 GMT -5
Sorry for not keeping up the last couple of weeks. I made it through my first meet on Saturday. BWT was 244. Squat336 - easy 375 - not as easy 402 - failed Bench204 - easy 226 - easy, but was set up so close to the rack that I accidentally touched it at lock out and got three reds 237 - no problem There were long pauses for all bench presses, which you can see on my videos, below Deadlift430 - no problem 485 - failed 485 - good 375 - 237 - 485 - 1097 Nice to have one in and something to build on. You can find my videos at youtube.com/LynchMob42 |
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Post by dopar66 on Nov 26, 2007 13:10:27 GMT -5
Excellent!!!!
Dew of the Week! First meet, 6/9 lifting, an 1100 total, WAY TO GO!!!!!!
Congrats, Williamson!
God Bless!
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Post by Williamson on Nov 26, 2007 14:39:57 GMT -5
Thanks, Doug!
Any idea what a reasonable goal for April 12 might be? 1150 seems like a decent percentage to shoot for, but might be a little light given what I know now about lifting in a meet.
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Post by dopar66 on Nov 26, 2007 14:51:57 GMT -5
1150 is absolutely reasonable! Looking at your misses, though, it may not be a challenge..... You left a second rep and two third reps out there. Add up your "attempted" total then subtract that from 1150...... see what I mean? You have that meet out of the way, OBVIOUSLY an excellent learning experience for ANYONE who dares to get on the platform. But you've passed the "jitters" test now. I think between now and April, destroy the 1150 in training, and as soon as you've done that, re-set your goals for the April meet. By the way, I'm not a proponent of maxing out in the gym. There are some calculators out there that can give you an estimate of your 1RM based on your reps. What you can do is try this one out: www.southernpowerliftingclub.com/powerlifting.htm#1REPMAXType in the set/reps you did and see how it compares to your actual from this past weekend. Then use that percentage to extrapolate (that's fancy talk for 'cipher) what percentage you use off that calculator to figure each lift. I put in 200 pounds by 5 reps. It gave me 225. If I actually did 220, I would take the answer from the spreadsheet and times it by .977 (or 97.7 percent). There are other calculators out there, and each one is only good for an estimate. Google it and find one you like, but use your actual lifts to find how close it works for you. I am REALLY looking forward to your log between now and April! WOO HOO! God BLess! |
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Post by Williamson on Nov 26, 2007 16:43:05 GMT -5
Thanks, Doug. I did practically get my 1100 on second attempts. It would be sweet to be in position to get 1150 on seconds in April. I'm going to work strictly on 3x3's between now and then. I'll use that to gauge my 1RM.
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. Again, great job on all the lifts 
