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Post by seanmiller on Sept 1, 2007 12:26:18 GMT -5
chancey that looks great you will be ready to pull big at the meet..
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Post by rockman181 on Sept 3, 2007 11:31:48 GMT -5
Looking good Chancey. Nice progression with heavy weights.
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Post by chancey on Sept 3, 2007 14:08:16 GMT -5
Thanks guys.
09-03-2007 Bench & Squat
Rotator Cuff Prehab
Bar x 20
135 x 12
185 x 5
235 x 5
285 x 3
325 x 1
375 x 3
375 x 1 (comp pauses)
365 x 3
365 x 1 (comp pauses)
365 x 3
365 x 1 (comp pauses)
Squat
135 x 8
185 x 6
235 x 4
285 x 2
335 x 7, 3 sets
Struggled with bench tonight and dropped down 10 pounds. I am going to have to drop any heavy pushing on my second bench day and go with some high rep blood flushing sets instead. I went through something similar the last time I tried this routine. Not where I want to be on the bench but if I play it smart I can set myself up.
Even though I don’t have to squat I’m still training them. I will be all done with them around a couple week out.
Going for a 3 mile walk on the track after I’m done posting - ate way too much this weekend!
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Post by rickhussey on Sept 4, 2007 7:13:33 GMT -5
Smart lifting Chancey. The deadlifts on 8/31 look fantastic also.
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Post by dopar66 on Sept 4, 2007 14:29:40 GMT -5
Freakishly ridiculously outstanding deadlifts, AND a static hold!
Nice benching even if you felt like it was poop. Good call on dropping to one heavy session a week. It's getting to be about that time anyway.
The squat. The granddaddy of all lifts. You're doing yourself a favor still training them, but equally wise to drop them soon to rest the back. Wise!
God Bless.
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Post by rockman181 on Sept 4, 2007 18:45:21 GMT -5
It looks like right on target to make your goals for the meet. Real nice work, Chancey.
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Post by chancey on Sept 8, 2007 18:46:29 GMT -5
09-08-2007 Bench
Rotator Cuff Prehab
Bar x 20
135 x 12
185 x 5
235 x 5
285 x 3
325 x 1 (comp pauses)
365 x 1 (comp pauses)
385 x 2
385 x 1 (comp pauses)
385 x 2
385 x 1 (comp pauses)
JM Presses
95 x 14
135 x 8
155 x 6
166 x 6
I’ve adjusted my training slightly. I missed a lot of training lately and never know when I will lift next but I still think I can show up and walk away with PRs all around. I’m not going to get much stronger in the next 3 weeks so the dropping of some the assistance work I will be able to get buy with. One more heavy DL and Bench session then 2 weeks off on the DLs (and all back movements other cable pull downs) and work up to an opener 1 week out which will almost be like taking an extra week off. My belief is with the rest I will be ready.
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Post by Deleted on Sept 8, 2007 19:46:34 GMT -5
Sounds like a good plan of attack. Nice work on the pause sets. Is this routine something you cooked up or did you find it somewhere? I've never seen so many touch-and-go sets mixed in with the comp pauses. Very interesting.
By the way, what are your current best lifts for Bench and DL? I want to know what you are trying to beat at this meat.
Thanks - Nick
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Post by seanmiller on Sept 9, 2007 18:50:13 GMT -5
your benching looks very good you should be in great shape for the meet i know your schedule is hectic right now but you should be fine. nice pauses to...
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Post by chancey on Sept 9, 2007 19:30:17 GMT -5
Hammer, I believe I may have seen 3speed do something like that once. I've been gaining pretty well training like this so I've continued using it. Last meet I pulled 600 and benched 380 (I racked 400 before the command-hurts bad) both meet PRs. I'm hoping to up both of those totals - hopefully establish that darn 400 bench and maybe go 410 on my 3rd and pull 625 but if the feeling is right I may attack 650.
Thanks Sean.
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Post by rickhussey on Sept 9, 2007 20:37:43 GMT -5
I've got $50 down that you'll nail 400.
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Post by chancey on Sept 10, 2007 18:34:50 GMT -5
09-10-2007
Squats
135 x 8
225 x 5
315 x 3
375 x 5, 3 sets
Pause Squats
325 x 5, 3 sets
Wasn't going to work out tonight (at home) so I went to the gym to get the juices flowing. Worked. I even did abs tonight.
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Post by rockman181 on Sept 10, 2007 18:54:30 GMT -5
Abs?? What's that? LOL ;D ;D
Your workouts are looking really good, Chancey. I wish the meet was closer to Connecticut, I'd love to come watch you lift. Great work.
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Post by toolpod on Sept 10, 2007 18:55:46 GMT -5
Good work Chancey! You are going to pwn 400+ at the meet.
Man those JM presses are looking VERY impressive! Good work on those!!!
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Post by dopar66 on Sept 11, 2007 10:02:37 GMT -5
"Abs?? What's that? LOL "
That's a precursor to Bbs, which in some instances can digress in to Cbs or even Dbs in advanced cases. There are many treatments, but no known cure......
:')
God Bless!
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Post by lysimacus on Sept 11, 2007 13:03:21 GMT -5
I don't thik you have much to stand in your way. You looking real strong.
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Post by seanmiller on Sept 11, 2007 20:06:34 GMT -5
looks great just a couple of weeks away you will be ready you look ready now
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Post by chancey on Sept 12, 2007 18:29:09 GMT -5
9-12-2007 Accessory Bench
Rotator Cuf Prehab
Incline Bench
Bar x 20
135 x 12
185 x 5
235 x 3
285 x 5, 3 sets
JM Presses
95 x 10
135 x 10
155 x 10
165 x 10
Dumbell Extensions (palms outside ears)
50 x 10
60 x 5
Ran out of gas at the end. The JMs killed my triceps. I was feeling it tonight on the inclines, even though I said I would only do 12s, and had to hold myself back - I could have completed all sets at 295.
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Post by chancey on Sept 12, 2007 18:30:26 GMT -5
Finally sent my form and late fee in. Apparently I like to burn money.
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Post by rickhussey on Sept 12, 2007 18:44:53 GMT -5
Finally sent my form and late fee in. Apparently I like to burn money. Do you need a manager Chancey?  Nice inclines. I wish I could do them, but they really bother my right shoulder. |
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Post by chancey on Sept 12, 2007 19:10:49 GMT -5
I have terrible shoulders too. My arms have the tendency to pop out of socket when I raise my hands over my head. I therefore (usually) don't do any pressing overhead and definitely not behind the neck. The one thing that was always an issue and keeping my bench down was my shoulders. It was a compromise on my part to throw in the inclines to get some type of shoulder work. If you were to look back I just started doing these and I started out light just adding a little here and there when I could finish 3 sets of 5. I partially contribute this to me benching better lately because my shoulders fill 100% better than they have in some time.
By the way when I do my inclines I keep my elbows in to my to sides as much as I can to limit the shoulder stress. Yes, I'm a big tricep pusher.
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Post by rockman181 on Sept 12, 2007 19:34:55 GMT -5
Nice inclines, and killer JM"s Chancey.
When you do inclines, how steep is the seat back?
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Post by lysimacus on Sept 12, 2007 19:55:17 GMT -5
"I'm a big tricep pusher."
The JM's attest to that.
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bwb
Junior Member
Posts: 85
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Post by bwb on Sept 12, 2007 22:17:26 GMT -5
Thanks for the tips on the pause work. I'll work on them
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Post by chancey on Sept 13, 2007 4:51:57 GMT -5
Rocky, It's about 40-45° off the floor. It looks pretty standard. I will have to trig it out.
No problem bwb. It gets a bit more competitive near the platform but everyone is always willing to help others out. I'm just paying back.
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Nice inclines. I wish I could do them, but they really bother my right shoulder.