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Post by rockman181 on Sept 12, 2007 19:36:30 GMT -5
You're right Chancey. I should have said light deadlift night. The 230 rows were heavy for me.
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Post by toolpod on Sept 13, 2007 9:29:25 GMT -5
Echo Chancey...keep playing it smart!
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Post by dopar66 on Sept 13, 2007 9:31:34 GMT -5
But Rockman, think about this: you are now calling your 4x5x305 deadlifts "LIGHT"!!!!!
WOO HOO!!!!!!
Man the LORD is GOOD!
God Bless!
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Post by rockman181 on Sept 15, 2007 17:03:46 GMT -5
You are right, Doug. Praise the Lord!!
We babysat the grandchildren this weekend, so I used my daughter's home gym.
Friday night
seated presses in a Smith Machine, no counterweight. Just linear ball bushings riding on Thomson rod.
8 x 135, 8 x 185, 2 x 5 x 225
Dumbbell curls
8 x 35, 8 x 40, 8 x 45, 8 x 50
Saturday morning
I don't usually do these, but I wanted to do something for legs:
Squats in the Smith Machine
8 x 135 5 x 225 3 x 275 3 x 295 2 x 315 2 x 335 1 x 345 10 x 225
I was gonna go higher, but decided against it, even though I feel I could have done more. With the weights they have to work with, the next step would have been 365.
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Post by toolpod on Sept 17, 2007 7:52:51 GMT -5
Yeah, probably a good call..my biggest gripe/concern about the Smith machine isn't the counterweighting ( not a problem on your Daughter's ) but the... dare I say *unnatural* linear groove it forces you into.
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Post by dopar66 on Sept 17, 2007 13:13:21 GMT -5
Roger on the groove thing, but EXCELLENT squatting on a Smith! The seated work is out of this world! I can't imagine 2x5 @ 225 STANDING!
God Bless!
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Post by rockman181 on Sept 17, 2007 19:05:17 GMT -5
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 325, 2 x 335,
Shirted lifts:
3 x 350 off 3" boards
2 x 360 off 2" boards
1 x 370 off 1" board
Still not sure about his shirt
cable pushdowns: 8 x 200, 8 x 210, 8 x 230
rope extensions: 3 x 10 x 150
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Post by rockman181 on Sept 19, 2007 18:03:03 GMT -5
deadlift
135 x 8, 225 x 5, 275 x 5, 4 sets of 345 x 5
seated rows
8 x 180, 8 x 230, 6 x 230
pulldowns
3 x 8 x 160
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Post by rockman181 on Sept 19, 2007 19:28:04 GMT -5
BTW Doug, when I do seated presses in the smith, I have the seat kicked back about 10 degrees. I do this to lessen the disc compression (we don't need to do that again), so it's like a steep incline bench. I wouldn't be able to do that as a standing press if my life depended on it.
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Post by rockman181 on Sept 21, 2007 19:20:20 GMT -5
Tonight:
Leg Press
10 x 360, 8 x 560, 6 x 650, 4 x 740, 5 x 740
Bench with chains
warm-up 8 x 135, 6 x 185, 5 x 225, 3 x 275
2 x 3 x 195 + 48# of chain 2 x 3 x 195 + 72# of chain 2 x 3 x 195 + 96# of chain 2 x 3 x 195 + 120# of chain
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Post by rockman181 on Sept 24, 2007 18:55:01 GMT -5
warm-ups 8 x 135, 6 x 185, 4 x 225, 3 x 275, 1 x 315
Shirt on
4" boards: 3 x 345, 3" boards: 3 x 355, 3 x 365 1" boards: 1 x 375 Chest: 1 x 385
Rack lock-outs
5 x 245, 4 x 335, 3 x 385, 1 x 425
These felt really weird, so I didn't go any further. I may do them every other week. I haven't done lock-outs in almost a year. I was wobbly, and found it hard to find the groove.
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Post by rickhussey on Sept 24, 2007 19:13:34 GMT -5
Rockman...looking very good. Do you have any meets coming up? By the way, the deadlift #s are looking great as well.
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Post by rockman181 on Sept 24, 2007 19:20:03 GMT -5
Thank you, Rick. I'm half way through my second six week training cycle on the bench. I'm still "winging it" on the deadlifting.
I am preparing for a meet in a fed that allows single ply poly gear. The meet is during the weekend of 12-1. Two of us are doing bench only Saturday night, and one is going full power on Sunday.
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Post by rockman181 on Sept 26, 2007 19:50:23 GMT -5
Deadlift
8 x 135, 5 x 225, 3 x 275, 3 x 315, 3 x 365, 3 x 370, 2 x 365, 5 x 315
Pulldowns: 3 x 8 x 170
decline rows: 8x 180, 2 x 6 x 210
pullovers 3 x 10 x 75
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Post by rickhussey on Sept 26, 2007 20:53:36 GMT -5
Good luck with the meet RM181. What are your goals for the bench contest?
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Post by dopar66 on Sept 27, 2007 14:30:17 GMT -5
Good luck with the meet RM181. What are your goals for the bench contest? Don't know about his goals for the bench, but that last deadlift routine he posted sure answered THAT question! Nice pulling Rockman! Hey, I have a singlet if you need one in December. God Bless!
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Post by chancey on Sept 27, 2007 17:19:43 GMT -5
Did I stumble upon a DL specialist who hobbies on the bench. ;D
Looking fantastic!
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Post by rockman181 on Sept 27, 2007 19:27:55 GMT -5
LOL Doug!!!! ;D ;D ;D Dang, that made me laugh. Do you think you'll be in PA on December 1st?? Just in case. Too funny.
Thanks so much for the props, guys. Funny, I was a little disappointed at how heavy the weight felt. I feel better after hearing your perspective on it.
Rick, my goal, for some time now, has been to break 400 on the bench, at a meet. So, that's my primary goal. I have a secondary goal, but I'm afraid to say it out load. We'll see how the training goes.
Chancey, my heavy deadlifts are less than your warm-up weight!! You too, Doug.
Thanks again, guys.
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Post by biglifter on Sept 27, 2007 21:48:33 GMT -5
GREAT pulling, Rock. The bench work goes without saying, of course. Heavy or not, you got it. Very respectable deads and keep on grindin'!
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Post by rockman181 on Sept 28, 2007 17:53:05 GMT -5
Thank you Biglifter. I can't wait until I can deadlift like you.
Tonight:
Leg Press
10 x 360, 8 x 560, 5 x 650, 5 x 740, 5 x 830, 5 x 875
Side bends 15 reps x 40#
Bench with chains
warm-up 8 x 135, 6 x 185, 5 x 225, 3 x 275, 2 x 300
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
Front raises
10 x 90, 2 x 8 x 100
Side something or others
10 x 50, 10 x 60, 10 x 70
Seated steep incline press
135 x 8, 2 x 5 x 205
and out
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Post by rockman181 on Oct 1, 2007 18:48:45 GMT -5
warm-ups 8 x 135, 6 x 185, 4 x 225, 3 x 275, 1 x 315
Put on the Katana
3" boards: 3 x 355, 3" boards: 3 x 365, 2" board 0 x 375 Took forever trying to touch, released too much tension trying to bring it down.
Really having trouble with the Katana. Took it off here and switched to the RageX
3" boards: 375 x 2
390 about 4" from the chest. I was spent from fighting with the Katana. I was going to try again, but decided to live to lift another day.
Called it a night.
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Post by chancey on Oct 1, 2007 19:17:42 GMT -5
Man I wish I could help Rocky but I still think Katana is a motorcycle. Not sure exactly the issues but I know Vikingpower is a shirt technician and Randy comes to mind as well. How far out are you?
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Post by dopar66 on Oct 2, 2007 10:01:53 GMT -5
Echo. Chad and Randy can more than likely hook you up with a plan. Once in a great while you can catch HeavyD on here too (he uses a shirt occasionally too, you know....) Once you get the shirt issues out of the way, it'll be time to count down for blastoff!
God BLess!
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Post by rockman181 on Oct 3, 2007 17:58:32 GMT -5
Thanks Doug and Chancey. Chancey, the meet is December 1st, so I've got 7 more bench workouts.
Next week I'm going to do the following:
Go to the RageX , start lower and take larger jumps, elbows in, and push toward my toes. We'll see.
My deadlift training partner couldn't make it tonight, so I kinda fooled around a little with the deadlift:
8 x 135 5 x 225 3 x 315 1 x 365 1 x 385 1 x 405 <------- belt on here 1 x 415 <--PR--> ;D 5 x 315 3 x 365
315 felt like nothing after doing 415. The weight flew up; I even thought of doing 10 reps, but decided against it.
Pulldowns: 2 x 8 x 170
decline rows: 2 x 8 x 200
and out early
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Post by rickhussey on Oct 4, 2007 7:13:21 GMT -5
Nice! Just fooling around and you pull a PR?
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