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Post by chancey on Aug 7, 2007 17:40:36 GMT -5
Sean, I actually like the looks of the Dimel deadlifts. I think the major differences in these and RDLs are the amount of weight you use and the speed. The Dimel look like 30-40% or your DL for reps of 15-20 done in a ballistic fashion. You sold me – this will tie in good with my other speed work. I will do heavy RDLs on my heavy DL days and I will do the Dimel DLs on my speed days as well as another exercise I’ve been kicking around in my head recently.
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Post by chancey on Aug 7, 2007 17:45:26 GMT -5
08-07-2007 Week 2 Bench
Rotator Cuff Prehab
Bar x 20 135 x 12 185 x 5 225 x 3 275 x 1 325 x 5 325 x 1 (Pause) 325 x 5 325 x 1 (Pause) 325 x 5 325 x 1 (Pause) 325 x 5 325 x 1 (Pause)
2 Board Bench
355 x 3, 3 sets
Wide Lat Pulldowns to upper chest
14, 12 reps
close grip pulldown to center chest
12 reps
Intention was 355 for 5s but I was a dog after all those reps. Very long pauses with good pauses at the top. Added the pauses at the top when I thought about the last meet.
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Post by seanmiller on Aug 7, 2007 20:02:48 GMT -5
nice work chancey you will get the 355x5s next week.we would like to get together with you for some training since we are not that far away when things for you come down we train heavy bench on saturdays not sure if that works for you or not just let me know.
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Post by chancey on Aug 8, 2007 8:02:35 GMT -5
I would love to come down but I am pretty stubborn about following the plan I have laid out for this meet and probably will not be able to lift with you guys until after the meet. However, I would love to come check your gym out and see how you guys train. I may be working this Saturday so I'm not sure on that.
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Post by toolpod on Aug 8, 2007 10:14:37 GMT -5
Bench is looking good!
Pauses at the top: WORD
I always try to pause 3 seconds on the last rep before I rack on on every set...to get the body trained to wait before racking.
My very first meet, I almost blew my third attempt...the head judge did me a favor...I pressed, paused briefly, then started moving back to the rack...he shouted "rack" before I hit the pins. Lucky. A lesson learned.
I know you've got to be salty from that last one where you smoked 400, only to beat the the rack call.
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Post by lysimacus on Aug 8, 2007 10:35:34 GMT -5
Chancey I hear you on keeping away from max lifts on the DL. I was fortunate to have been taught to use form breakdown as the criteria for failure rather that continuing to actual failure. It has kept me from injury and over training.
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Post by rockman181 on Aug 8, 2007 19:48:34 GMT -5
Nice lifting, Chancey. You are a very strong, and disciplined lifter. I'm watching, and learning.
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Post by dopar66 on Aug 9, 2007 7:50:14 GMT -5
Completely and unashamedly echo Rockman!
Lysimacus, that is WISDOM on the DL's! I've never thought of that, thanks!
God Bless!
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Post by chancey on Aug 10, 2007 19:07:00 GMT -5
Week 2 Deadlift
Speed DL
135 x 5 225 x 5 315 x 3 345 x 2, 4 sets (1 min between sets)
Dimel Deadlifts
225 x 12 225 x 9 225 x 15 (put on straps)
Kneeling Squats
135 x 8 225 x 8 225 x 10, 2 sets
First time doing Dimel DLs & Kneeling Squats. I should have used straps on the Dimels to start. Working the hips not the grip. I thought I would have no problem with these but with all that ballistic hip thrusting it wore me out. Concentrated on really working the hips on the kneeling squats.
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Post by Williamson on Aug 10, 2007 21:08:51 GMT -5
Chancey I hear you on keeping away from max lifts on the DL. I was fortunate to have been taught to use form breakdown as the criteria for failure rather that continuing to actual failure. It has kept me from injury and over training. Sorry to temporarily Hi-Jack the thread, chancey, but I wanted to thank lysimacus for sharing that pearl. Excellent! Chancey, what's a "kneeling squat"?
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Post by 3speed on Aug 10, 2007 21:38:09 GMT -5
Chancey - I have been wanting to get back to kneeling squats for some time now. I just put them back into my routine last week since I can finally do some 'off-season' training now. Stick with them for a few weeks until you get the feel right. You will be amazed what they do for your hip drive and for your abs. Williamson - A good description of a kneeling squat can be found here: www.shanepower.com/kneeling1.htm
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Post by Beau Clark on Aug 11, 2007 10:10:09 GMT -5
Killer bench work , and i like the kneeling squat i think i will use that in my training also
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Post by chancey on Aug 11, 2007 11:42:21 GMT -5
Williamson - that pearl stands true for almost anthing you do. Once form goes you are just inviting injury if you continue.
You peaked my interest on the kneeling squats 3speed. I figure if it met your standards I should check it out. Boy you can really work your hips. I also see that you probably could get pretty heavy on these but I will stick to the 6-10 reps scheme and take it easy to start. The only problem I had was as the reps went up my knees started to slide out some. I might put a couple of heavy dumbells between my knee and the cage.
Thanks scorpion. I wish I had the balls to mix it up with the crazy volume that you do while keeping it heavy.
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Post by chancey on Aug 11, 2007 18:12:24 GMT -5
08-11-2007 Week 2 Accessory Bench
Rotator Cuf Prehab
Incline Bench
Bar x 20 135 x 12 185 x 5 225 x 3 275 x 5 250 x 5, 2 sets
Rope Pushdowns (machine)
3 setrs of 12
No mas today.
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Post by chancey on Aug 12, 2007 14:24:11 GMT -5
08-12-2006 Week 3 Squat
Squat
Bar x 10 135 x 5 185 x 5 225 x 5 275 x 5 325 x 3 370 x 5, 3 sets
Pause Squats
315 x 5, 2 sets
Barbell Calf Raises
225 x 12 275 x 12, 2 sets
Legs feel like they’re coming around after some brief inactivity. Throwing toe-raises in. I naturally have huge calves and always neglected them for that reason. I probably could go heavier but I was trying for a good pause at the top. You can make these as hard as you want.
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Post by 3speed on Aug 12, 2007 14:39:03 GMT -5
Nice squatin' Chancey. Sets of 5 @ 80% is serious work. Too bad the meet won't include squats. It would be nice to see a comp 500 by the end of the year.
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Post by biglifter on Aug 12, 2007 16:00:18 GMT -5
I agree, and it sucks you won't have the opportunity to put those squat numbers up officially until '08. On the upside, by then it should be just plain scary and contribute to an amazing total. Just don't rack too early ;D (sorry, couldn't resist). Great lifting!!!!!!!!!!!!!!!!!!!!!!
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Post by 3speed on Aug 12, 2007 17:12:44 GMT -5
Just don't rack too early (sorry, couldn't resist).
^^^^^^^^^^^^^^That just ain't right. But,it was funny.
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Post by seanmiller on Aug 12, 2007 17:16:58 GMT -5
nice job chancey good volume for your squats
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Post by lysimacus on Aug 12, 2007 18:11:51 GMT -5
370 x 5, 3 sets. you may have to change the rings on those pistons you call legs.
Great squating.
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Post by chancey on Aug 15, 2007 20:35:10 GMT -5
08-15-2007 Week 3 Bench
Rotator Cuff Prehab
Bar x 20 135 x 10 185 x 5 225 x 5 275 x 3 325 x 6 325 x 6 325 x 1 (Pause) 340 x 5 340 x 1 (Pause) 340 x 6 just cuz 340 x 1 (Pause)
Real short workout. I had to get this in quick, about 20 min. My warmups were one after another.
My schedule is messed up these days. Lots of time at work and now I got youth football going. I'm not getting in the total work that I want to and am neglecting some body parts. Not sure this meet was a good idea but dang it I want that 400 bench in the books!
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Post by dopar66 on Aug 16, 2007 7:16:25 GMT -5
Listen really careful to what I'm fixing to say. With a meet in 5 weeks YOU WILL BE FINE not getting in all the accessory work!!! Look at it this way: you are in a mode where you have to assess your workout, streamline it, and maximize each and every movement. You have no choice but to MAKE each rep count! That "just cuz" set up top there, there's a reason for that kind of set. Those reps towards the end will help condition you to not fade towards the end of the meet. (3rd rep: white lights) Look at this as a positive move. Focus on what you're going to do in a meet, which is NOT Romanian deadlifts or JM presses. I have no doubt whatsoever you are bull strong enough to press 400, just trust your training!
God Bless!
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Post by chancey on Aug 16, 2007 7:58:29 GMT -5
Thank you Doug for being the voice of reason. I have a tendency to go into panic mode when I stress. I still have a lot to learn and appreciate your wisdom.
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Post by rickhussey on Aug 16, 2007 8:08:25 GMT -5
The meet surely is a good idea Don't forget you're riding off all that strength you built up in your last cycle. You know you can press 400, so at this point it's just a matter of following Doug's advice. Every rep counts. What do you think your bench attempts will be?
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Post by lysimacus on Aug 16, 2007 8:30:48 GMT -5
You were one of the voices of encouragement when I was prepping for my first meet and you suggested the last weight for my DL be 350 which was well beyond the weight I was planning while in school girl mode. Just as I pulled that 350 DL by your encouragement I know you will push that 400 BP. With the advice above and your own experience you know you can do it.
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