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Post by chancey on Aug 1, 2007 11:15:34 GMT -5
This will be my log for a Push/Pull event on Sep 29. This gives me about 8 weeks on the bench with an opener workout and 7 weeks DL with an opener. I will still squat and use a similiar routine that I used for my last meet with added tweaks and adjustments.
Started a bit late because of the mass destruction my body took at the 2 day Strongman event I helped in. Hopefully some of this nagging stuff will go away in the early/light stages of this cycle.
Early guessing has me looking at 375/400/415 Bench & 550/600/625 Deadlift. I'm assuming if I can pull 600 once then I can do it again. I see no reason why I can't and beleive that all of these attempts are attainable.
Will post first workout tonight.
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Post by lysimacus on Aug 1, 2007 14:55:30 GMT -5
Looking forward to watching your progess.
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Post by Eagleface on Aug 1, 2007 15:12:02 GMT -5
Go get'em bro, I'll be following your log posts.
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Post by chancey on Aug 1, 2007 18:03:05 GMT -5
Thanks gentleman.
Week 1 Bench
Rotator Cuff Prehab
Bench
Bar x 20 135 x 12 185 x 5 225 x 3 275 x 1 310 x 6 310 x 1 (Pause) 310 x 6 310 x 1 (Pause) 310 x 6 310 x 1 (Pause) 310 x 6 310 x 1 (5 Sec Pause)
After some wicked benching lately and 355 for 3 sets of 5 last week I thought this would be gravy. Well my body had other plans. I’m not saying it was hard but I’m also not saying I had much more. I used this routine for my last meet and am going to try it again. I think even in the low percents working the pause is a good idea. Good practice. Held all 2-3 seconds. I based this on a 430 max. I should have no problem taking this into week 5 – will find out if I’m on crack after that. In the name of recovery workout was done after the meat and potatoes.
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Post by seanmiller on Aug 1, 2007 18:47:58 GMT -5
nice work you will get there i will see you at the sept 29th meet.
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Post by lysimacus on Aug 1, 2007 19:59:35 GMT -5
You didn't have much more because your tonnage was 37835! Good Googlie Mooglie man, that's a whole weeks work for me. You are a beast.
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Post by dopar66 on Aug 2, 2007 8:03:25 GMT -5
Lysimacus's tonnage perspective ought to be on a Bill Engvall show saying "Here's your sign." Chancey that was BRUTAL! No wonder you had nothing left! Awesome workout little buddy! 27 reps with 310? I repeat, "Good Googlie Mooglie Man!" (Thanks L!) :')
Awesome.
God Bless!
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Post by rickhussey on Aug 2, 2007 8:05:41 GMT -5
I have to say that bench peaking routine looks like one of the better ones I've seen. Looking real strong for September. That deadlift is nasty!
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Post by toolpod on Aug 2, 2007 9:32:38 GMT -5
great googlie-mooglie!!! Hahaha Lysimacus...you remined me of that old commercial..can't remember what it was FOR though!
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Post by Williamson on Aug 2, 2007 9:41:14 GMT -5
Who are the Chefs?
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Post by chancey on Aug 2, 2007 10:48:48 GMT -5
You had me thinking on that one williamson. Wasn't that a Mentos commercial?
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Post by chancey on Aug 3, 2007 16:23:47 GMT -5
08-03-2007
Week 1 Deadlift
135 x 5 225 x 5 315 x 3 405 x 1 500 x 1, 8 sets (90 sec between 1-6, up to 120 sec betweeb 7 & 8 held 8 for good 20+ sec)
Romanian DL
8 x 315, 2 sets
This is the first of 4 DL sessions that I will do every other week with some very light speed work in between.
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Post by Williamson on Aug 3, 2007 16:56:02 GMT -5
Chancey, are your rests always that short?
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Post by 3speed on Aug 3, 2007 17:06:43 GMT -5
The beast is doing speed work.
Nice work Chancey. You're starting this cycle where I ended my last one. I'm jealous.
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Post by seanmiller on Aug 3, 2007 20:18:56 GMT -5
nice deadlift work and your welcome to come up and train anytime with us you know that just let me know.
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Post by chancey on Aug 3, 2007 21:18:51 GMT -5
Williamson I’m trying to exhibit more work while I’m at the start of this cycle. As percentages go up I will take time accordingly. Bottom line is to always get it. 3speed aka Fuzzy Guy (lol!), you know how kids like to go stick their toe in the deep end; well that’s what I’m trying. The 4 DL weeks break down to 80-90% (of a weight I’ve yet pulled . I think I can pull this off because I’m still reaping the feel good gains, I will be taking every other week off, and a possibility of even 16 days off prior to the meet. Jealous, please! When I start squatting what you do lets talk…..I hope you got time. Sean that awesome. Maybe once the hustle and bustle of summer winds down I can stop by and checkout the gym. Looks very sufficient!
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Post by Williamson on Aug 3, 2007 21:38:21 GMT -5
Chancey, I'm really interested in this deadlift scheme. Are you saying you're going from 80-90% of a 1RM above your PR? How did you choose this weight?
Thanks for answering my question about the rest. We the yet weak are not used to pulling 500# for speed.
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Post by chancey on Aug 4, 2007 10:45:34 GMT -5
Williamson I based that on the fact that I pulled 600 strong & guestimate that my max may be 625. I will save my heaviest weights for the Meets. There is little sense (I've done it) of just putting on weight after weight on the DL until I fail. This may be ok for bench pressing but the back is a sensitive area. If the workouts get to be to much for me I can adjust - nothing is ever in stone.
Persistence in this game pays off. That the whole reason for my success here. It may sound like I got here in a year but in reality I've lifted on an off my whole life and was always capable of this with the training. I didn't bench over 300 until my late twenties (400 mid 30s) now young guys break that all the time. I contibute a lot of this to the internet. There is a lot of information being shared. So, long windedly I am saying do the work and you will reap the rewards in due time.
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Post by 3speed on Aug 4, 2007 10:55:27 GMT -5
Chancey - This looks like smart plan. Just remember to keep the speed weeks very light and quick........no more than 60% for a total of 10 reps or less. Work your RDLs hard on your heavy weeks.
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Post by chancey on Aug 4, 2007 12:40:08 GMT -5
I had planned on 50%. What do you suggest for reps scheme? Doubles or singles? On heavy day for RDLS do you think 8 reps is fine? Right on track with your thinking.
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Post by 3speed on Aug 4, 2007 14:36:54 GMT -5
8 reps for RDLs is fine. Doubles or even triples is fine for light speed work........Just think FORM.
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Post by seanmiller on Aug 4, 2007 19:33:23 GMT -5
chancey i was talking with my guys today and they had a good idea of you helping us you see we have never competed in the 100% raw before and not sure on the set ups and forms we plan on doing the sept 29th meet and maybe we could help each other.the second thing i wanted to mention is have you ever heard of the dimel deadlifts to help your speed.
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Post by chancey on Aug 5, 2007 16:20:56 GMT -5
08-05-2006 Week 2 Squat
Squat
Bar x 10 135 x 8 225 x 5 275 x 3 325 x 7, 3 sets
Pause Squats
275 x 6, 2 sets
There was no week 1 squats or auxiliary bench day as well for week 1. Looking back at this week I think I should’ve taken it off. Pretty much still getting over last weekends events. It’s been a few weeks since I squatted. It was a grinder but I feel better for it.
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Post by chancey on Aug 5, 2007 16:28:50 GMT -5
Sure Sean I know the rules as they are written up and have only done 2 meets with this fed. I'm still a greenie in this PL thing. You can PM me anytime and we can go from there.
No on the Dimel DLs. I think I've seen them but I never paid attention. My quick search showed me what looks a lot like my version of RDLs. I take it just below the knee and try to throw my hips forward while pulling back. What the difference?
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Post by toolpod on Aug 6, 2007 12:58:31 GMT -5
Nice pause squats Chancey! I covet lower body strength like that!
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