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Post by chancey on Aug 28, 2007 13:03:04 GMT -5
Showing improvement. Good job and nice plan.
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Post by rockman181 on Aug 29, 2007 19:16:30 GMT -5
Thanks Sean, I will try that if it doesn't go down.
Thank you Doug and Chancey! I'm a bit surprised myself. My PR, so far, was in June 2006 with a bench of 391 (177.5 kg). Next week I try 395! You know, I actually think that I will get it.
Deadlift
135 x 8, 225 x 5, 315 x 3, 2 x 3 x 365, 5 x 365, & 2 x 365
The last set just didn't feel good, so I stopped.
Pulldowns
8 x 180, 8 x 160, 8 x 170
Pullovers
3 x 10 x 70
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Post by chancey on Aug 30, 2007 8:09:31 GMT -5
I know you will get it just don't wast too much getting there and you will be fine.
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Post by dopar66 on Aug 31, 2007 12:28:33 GMT -5
Echo Chancey.
OUTSTANDING deadlifts, and a high-quality call on nixing the last few reps.
395. I'm looking forward to THAT post!
God BLess!
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Post by rockman181 on Aug 31, 2007 17:45:44 GMT -5
Thanks Doug and Chancey. I appreciate your confidence in me.
Leg Press
10 x 200, 8 x 380, 8 x 560, 8 x 650, 4 x 740
Seated Calf Raise 10 x 45, 10 x 90, 10 x 135
Bench with chains
warm-up 8 x 135, 6 x 185, 5 x 225, 3 x 275
2 x 3 x 185 + 48# of chain 2 x 3 x 185 + 72# of chain 2 x 3 x 185 + 96# of chain 2 x 3 x 185 + 120# of chain
This felt too light. I think I'll go 205 next week.
Shoulders
cable machine Front raises 8 x 70, 8 x 85, 8 x 90
Cable cross-overs
10 x 50, 10 x 60, 8 x 70
Side raises 8 x 25, 8 x 30, 8 x 35
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Post by chancey on Aug 31, 2007 19:19:53 GMT -5
I know it's a leg press but that is a dang ole 740 pounds! Someone has to load that puppy!
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Post by rockman181 on Sept 1, 2007 19:09:20 GMT -5
LOL, thanks Chancey. That's the aerobics pprtion of my workout. two-100's & twelve 45's
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Post by rockman181 on Sept 3, 2007 11:23:06 GMT -5
Bench warm-up 8 x 135, 6 x 185, 5 x 225, 3 x 275, 1 x 315 42 RageX 4 board: 3 x 355 3 board: 3 x 365 2 board: 3 x 375 1 board: 1 x 385 and then I had a crazy idea... 1 x 400 from the chest a new PR and long time goal. I am floating!! WOOHOO DeeDoo DeeDoo ;D ;D
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Post by 3speed on Sept 3, 2007 11:57:58 GMT -5
Congratulations!!!!!!!! Awesome benching.
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Post by Beau Clark on Sept 3, 2007 13:40:02 GMT -5
killer bro 400 from the chest nice , ill be there soon with ya .
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Post by chancey on Sept 3, 2007 14:19:03 GMT -5
An early PR! Congrats! You got plenty of time to set the bar a little higher.
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Post by seanmiller on Sept 3, 2007 19:44:00 GMT -5
awesome job that is a great feeling when something like that happens congrats...
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Post by rockman181 on Sept 4, 2007 18:54:09 GMT -5
Thanks so much, guys. I appreciate the support, and props!
Chancey, I already have a new number in mind for 12-1!!
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Post by mmakara on Sept 4, 2007 19:00:40 GMT -5
Hey man, congrats on the 400, thats a huge bench man, awesome..
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Post by rickhussey on Sept 4, 2007 19:11:38 GMT -5
Rockman, great job. that is a great bench! Congrats!
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Post by rockman181 on Sept 6, 2007 5:58:59 GMT -5
Thanks again, everybody.
Deadlift
8 x 135, 5 x 225, 3 x 315, 2 sets of 3 x 365 dead stopped
That took a bit out of me. Tried 385, but no go.
3 x 315
3 x 10 rows
3 x 8 x 160 pulldowns
2 x 10 x 75 pullovers
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Post by toolpod on Sept 6, 2007 7:46:15 GMT -5
Looking good Rocky! Yeah...The last time I had the Rage on...I was winded just getting there.
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Post by chancey on Sept 6, 2007 7:54:51 GMT -5
Are you deadlifting every week? You've been hard charging on the DL lately lifting at what I beleive to be high 80 to maybe low 90%. Give your back an extra week off. That 385 should be well within your grasp.
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Post by rockman181 on Sept 7, 2007 19:05:52 GMT -5
Thanks TP. My arms feel beat by the time I take the RageX off.
Chancey, you are right. I'm going to de-load next week. I got 385 for 3 last week. Time for a rest. I'm dropping down on the bench too, and then working back up again.
Tonight: Bench with chains
warm-up 8 x 135, 6 x 185, 5 x 225, 3 x 275
2 x 3 x 205 + 48# of chain 2 x 3 x 205 + 72# of chain 2 x 3 x 205 + 96# of chain 2 x 3 x 205 + 120# of chain
Shoulders
cable machine Front raises 8 x 70, 8 x 80, 8 x 90
Cable cross-overs
10 x 50, 10 x 60, 8 x 70
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Post by rickhussey on Sept 7, 2007 19:15:18 GMT -5
Nice chain work Rockman. I'm itching to go out and purchase some chains myself.
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Post by chancey on Sept 7, 2007 19:36:34 GMT -5
Live and learn right. You have an idea now when to toss that deload in but keep in mind you keep going up and someday you may only be able to lift like that once every 2 weeks.
That whole getting beat up and claustrophobic feeling is my biggest issues with shirt. Heck, I freak out after some sets with just my belt. ;D
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Post by seanmiller on Sept 9, 2007 18:59:46 GMT -5
hey rockman nice chain work i wanted to get back to you on the rage x question yes i do use one and the groove does take awhile to figure out what kind of alterartions did you have done this will make a difference on your groove i love raw and equipped as well but using this shirt you definitly have to work the lock out but this will also help your raw if your better off the chest.
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Post by rockman181 on Sept 10, 2007 18:21:57 GMT -5
LOL Chancey. I like that!! Claustrophobic in your lifting belt. ;D
Start of a new training cycle
RAW lifts
full press warm-ups 8 x 135, 6 x 185, 4 x 225, 3 x 275, 1 x 315
4" boards
3 x 315, 3 x 325, 3 x 335
Put on the new 44 Katana, then:
3 x 345 off 6" boards
3 x 355 off 4" boards
This shirt bit me pretty good. Not sure if I like it yet.
cable pushdowns: 8 x 200, 8 x 210, 8 x 230
rope extensions: 3 x 10 x 150
drop dips
8 x 135, 8 x 90, 8 x 45, 8 x bw
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Post by rockman181 on Sept 12, 2007 18:30:36 GMT -5
Light workout
deadlift
135 x 8, 225 x 5, 4 sets of 305 x 5
seated rows
8 x 180, 5 x 230, 7 x 230
pulldowns
3 x 8 x 160
pullovers 2 x 10 x 80
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Post by chancey on Sept 12, 2007 18:35:04 GMT -5
Feels good to call this the light workout, huh? A light day on the back is just what the Dr. ordered although I'm not going to call 230 rows light. Keep keeping it smart Rocky.
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