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Post by chancey on Sept 4, 2007 11:25:56 GMT -5
Solid training. Good call on the DB bench. Live to lift another day.
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Post by dopar66 on Sept 4, 2007 14:20:37 GMT -5
That was taking it easy? Cough cough.......
Echo Chancey. Kind of hard to put up a good total with one shoulder. Unless you're 3Speed. Ice that sucker every chance you get!
God Bless.
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Post by mmakara on Sept 6, 2007 7:08:00 GMT -5
Thanks guys, when I'm home I usually have ice on my shoulder or knee, something always needs it haha. I have classes in the hospital so I probably could grab an ice pack there but that would look weird sitting in class w/ ice on my shoulder haha
Thursday 9 / 6 6AM
Deadlift (No belt unless noted, No straps, no chalk)- 135 x 8, 225 x 6 x 4, 315 x 6, 405 x 2, w/ belt x 1, w/ belt 500 x 1 x 1 x 1, w/ belt 585 x 1, 405 x 24 (first 10 w/ belt, last 14 w/o belt, I wasn't getting enough air w/ it on), since I had no chalk after every 5 reps or so I would squeeze a towel to dry my hands off, reps were dead stop, bouncing hurts my head so i never do it
15 min break, I tried squatting a few minutes after dl but i was shaking w/ 135
Squatting - 135 x 8 x 8 - not feelin it
Standing ab pulldown - 120 x 10, 150 x 10 x 10
Wood choppers - 70 x 10 - this made me feel sick
I'll do reverse hypers tonight
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Post by chancey on Sept 6, 2007 8:00:40 GMT -5
You know what hurts my head? 24 reps of ANYTHING let alone the DL! You could of called it a real productive day just by hitting that 585 after 3 singles of 500. As my good friend Doug would say, "Icy Hot". Very impressive but I would warn against doing that on a regular basis. How do you feel today? ;D
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Post by mmakara on Sept 6, 2007 10:00:32 GMT -5
Hey chancey, thats definately not going to become a regular part of my training, just wanted to do something different this morning. Its been 4 hours and I actually feel alright, steps have been a little hard so far but oh well haha
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Post by chancey on Sept 6, 2007 11:03:46 GMT -5
I missed that the workout was today. Oh yeah, your feeling it now you surely will feel it tommorrow x10. Pretty impressive pulling.
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Post by mmakara on Sept 7, 2007 8:41:10 GMT -5
thanks chancey, I feel better than i thought i would this morning but as soon as i went to the stairs it hit me.. my traps are aching pretty good too
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Post by mmakara on Sept 11, 2007 10:17:20 GMT -5
I'll post the last few days tonight after classes, my back work took a little hit saturday morning cause of dl'ng thurs(grip was shot), heres todays before I forget it
Tuesday 6AM
Bench - Bar x 10, 135 x 8, 135 + doubled minis x 1, 175 + doubled minis x 3 x 3 x 3 x 3 x 3 x 3 halfway grip (between close and comp grips) 175 + doubled minis x 3 x 3 x 3 x 3.. everything was very fast, happy with this
Close grip - 225 x 10, 235 x 8, 245 x 8
Military - 135 x 8 x 8 x 8 x 8
Facepulls - 150 x 20 x 20
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Post by seanmiller on Sept 11, 2007 20:08:23 GMT -5
nice band work your speed work looks very good
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Post by mmakara on Sept 13, 2007 7:32:48 GMT -5
Hey Sean, thanks, and I just saw you have a new addition to the family, huge congratulations
Wed (yesterday morning) 6am
Standing ab pull downs - 120 x 10, 150 x 10 x 10
Wood Choppers - 60 x 10, 80 x 10, 90 x 10
Incline Sit ups w/ bar behind head - 18lb x 10, 27lb x 10
DB Side bends - 100 x 10 x 10
Supermans - x 10 x 10
RC Leg lifts - x 14
Thursday 6 AM
Zercher Squats (no belt) - Bar x 10, 135 x 8 x 8, 165 x 8, 185 x 8, 205 x 8
DL - 135 x 6, 225 x 4, 315 x 4, 405 x 1 x 1 x 1 x 1 (20 seconds rest) didn't actually plan on dl'ng today but did a little for form and speed
Box Squat (1 inch below parallel) - 135 x 2, 225 x 2 x 2 x 2 x 2 x 2 x2 (45 seconds) (this was very light) 275 x 1, I'll add bands next week
Squat - All one set 275 x 6, 225 x 6, 185 x 6, 135 x 6
Hypers - w/ green band around back x 10 x 10
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Post by chancey on Sept 13, 2007 8:02:40 GMT -5
Your training speaks of experience making it hard to believe your only 21. You must have had great influences on your training. And 220 class to boot. I really look forward to watching you progress further. Your killer DL complimented by an awesome squat and bench is going to take you far.
Great workout (I would love to post that). Curious how long it took you to do all that? Speed DL with 405 and 20 sec rest is great. Man, you young guys inspire/motivate me. Thanks.
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Post by dopar66 on Sept 13, 2007 9:30:02 GMT -5
Sweet! Nothing speaks more for a PL'er than do do DL's just because you wanted to.....
:')
God Bless!
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Post by lysimacus on Sept 13, 2007 15:40:28 GMT -5
I have to echo Dopar on that. Nice work.
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Post by mmakara on Sept 14, 2007 8:51:27 GMT -5
Thanks guys I appreciate it
Chancey - that workout took about 1 hour 40 minutes. As far as influences go I've been real lucky w/ who I've had around me. In highschool one of our teachers was a former multiple usapl national champ and a real smart guy on training (he's the one who I'm "borrowing" the reverse hyper from". In Northern VA in the winter and spring when football is done there are about 4 or 5 Powermeets between highschools and everyone is encouraged to participate regardless of level which I think is great. Many times there will be 40+ kids per wt class, lots of competition. Last year while lifting here at school I had an Inzer t-shirt on and was squatting and a girl came up to me and asked if i competed, and I asked how she knew and she goes " Inzer man, there one of my sponsors".. turns out she was an IPF world champion bencher haha, so in hindsight, I've been in the right places at the right times to meet some of these ppl
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Post by mmakara on Sept 14, 2007 23:31:05 GMT -5
Friday 9 / 14 10pm
I saw a bunch of ppl using the buckeye bench routine so I thought I'd give it a try, I based if off of my competition bench from july which was way, way to light, next week I'll jump up 20 -30lbs
Bench - Bar x 10, 135 x 8, 185 x 6, 225 x 8 (supposed to be 220), 240 x 6, 270 x 4, 290 x 3, 300 x 2, 315 x 1 (supposed to be 310, 270 x4.. All sets were really easy, since I don't actually know my real max right now I'll stay on this until I can't do a workout and then test it to see if its accurate, my guess is around 360
Lockouts - 315 x 5, 335 x 5, 365 x 3, 405 x 5
Incline - 185 x 8, 205 x 8, 215 x 8
DB Tri Extensions - 45 x 10, 50 x 10, 35 x 8 x 8 x 8 x 8 (15 seconds rest between 35lb sets)
Tri pushdown straight bar - 160 x 10, 170 x 10, 180 x 10
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Post by mmakara on Sept 15, 2007 8:56:28 GMT -5
Saturday morning 9 /15 830 AM
Standing Ab Pulldown - 120 x 10, 150 x 10 x 10
Woodchoppers - 70 x 10, 90 x 10, 100 x 10
Incline Abs w/ weight behind head - 25lb bar x 10 x 10
DB Side Bends - 100 x 14, 100 x 10 x 10.. I'll bring an Oly DB next week so I can go heavier
Supermans - x 10 x 10
RC Leg Raises - x 10 x 10
Going back for some back work tonight
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Post by mmakara on Sept 15, 2007 23:38:30 GMT -5
Saturday night 9 /15 10 PM
T-Bar rows (close grip) - 135 x 10, 180 x 8, 190 x 8
1-arm DB Rows - 112 x 6, 132 x 6, 142 x 6, 152 x 6 (12lb oly db)
Lat pulldowns - 162.5 x 8, 175 x 8
High Row Pulls machine - 135 (each side) x 10, 180 x 8, 190 x 8
Pull Ups - x 6 x 6
Face Pulls - 150 x 14 x 14
Shrugs - 225 x 10 x 10 x 10 x 10
Preacher Curl - 70 x 10, 90 x 10
DB hammer curl - 35 x 8, 40 x 8, 45 x 8
Reverse Curls (straight bar) - 40 x 10, 50 x 10
DB Hold? don't know what this is called, I just palm a db on one of the ends - 20lbs x 20 sec, 25 lbs x 15 sec
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Post by mmakara on Sept 16, 2007 10:35:26 GMT -5
Sunday morning 9 /16 10 AM
Squat (no belt) - Bar x 10, 135 x 8 x 4, 225 x 6, 275 x 3, 315 x 8 x 8 x 8 x 8
Pause Squat - 225 x 6 x 4
Seated Calf Raises - 90 x 14 x 14 x 14 x 14
Leg Curls - 150 x 10 x 10
Lunges - 50yards down and back
felt a little dizzy after squatting so I backed off a bit on everything else, will do reverse hypers and probably somethin else tonight
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Post by chancey on Sept 16, 2007 13:11:08 GMT -5
Strong training! You backed off a bit...hmmm, if you say so.
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Post by mmakara on Sept 19, 2007 6:55:44 GMT -5
haha thanks chancey
Wed 9 /19 6 AM
Bench - Bar x 10, 135 x 8, 135 + doubled mini's x 1, comp grip 190 + doubled minis x 3 x 3 x 3 x 3 x 3 x 3 med grip x 3 x 3 x 3 x 3, 275
Close Grip - 225 x 8, 235 x 8 x 8
Face Pulls 160 x 14, 170 x 14 x 14
Military - 145 x 8 x 8 x 8 x8
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Post by mmakara on Sept 20, 2007 21:35:45 GMT -5
I just joined a new gym and lifted there for the first time. The place has every piece of pl equipment I could think of and tons of strongman stuff which I'm going to start using. Its really nice and best of all to me, not crowded (at least not tonight but they say its never really crowded).
Thursday 9 / 20 8 AM
DL - 135 x 6, 225 x 6 x 2, 315 x 2, 405 x 2 x 1, 500 x 2, 545 x 1, 585 x 1
Squat, 135 x 8, 135 doubled light bands + 2 x 2, 185 + double lights x 2 x 2, 225 + doubled lights x 2 x 2 x 2 x 2
GHR's - x 8, holding 45lb plate x 8 x 8
Reverse hypers - 200 x 10 x 10 x 10
Atlast Stones - loaded the 175 x 2 and the 265 x 1 to the lowest platform, 4 - 5ft?
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Post by mmakara on Sept 21, 2007 22:14:44 GMT -5
Friday 9 / 21 8 PM
My first time benching at the new place, I like the bench alot better and my set up felt real good, only bad thing was the one setting was a bit to high to lift off out of and the other was a bit lower, so I had to go lower then I would've liked, no big deal though just gotta get used to it
Bench - Bar x 10, 135 x 8, 185 x 3, 230 x 8, 255 x 6, 280 x 4, 300 x 3, 315 x 2, before I did the 325 I said this'll prob be a negative but I did it easier then 315 so I doubled it w/ a tap from my spotter, 365 x 1 negative
Incline - 185 x 8, 200 x 8, 215 x 8, 225 x 5
DB Tri Extentions - 45 x 10, 50 x 10 x 10, 35 x 8 x 8 (20 seconds rest)
Tri Pushdown on - 70 x 10, 80 x 10 x 9
Dips - x 10 x 9 x 10
The gym closed and on my home I remembered theres a game tomorrow at 12, which means my truck will be blocked in by 6am w/ tailgaters so I went to the Rec and did core stuff that I would've done in the morning
Incline Abs - 40lb behind head x 10 x 8
DB Flyes - 35 x 10, 40 x 10 x 10 x 10
Standing Ab Pulldown - 150 x 8 x 8
Woodchoppers - 80 x 10, 90 x 10
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Post by mmakara on Sept 22, 2007 23:16:47 GMT -5
Saturday 9 / 22 10 PM
T-Bar (close) - 135 x 10, 180 x 8, 195 x 8
1 arm db rows - 112 x 8, 122 x 8, 132 x 6, 112 x 20 <- felt good
Lat Pulldowns - 175 x 6 x 6 <- didn't feel good
1 arm high pull machine - 135 x 8, 160 x 8 x 8
Shrugs - 225 x 10 x 10, 275 x 8 x 8
Hammer Curls - 40 x 6, 45 x 6, 50 x 6
reverse grip curls - 40 x 8, 50 x 8 x 8
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Post by lysimacus on Sept 23, 2007 13:11:09 GMT -5
Those are some nice workouts. It seems the new gym is agreeing with you.
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Post by thatnuckolskid on Sept 23, 2007 18:02:01 GMT -5
it amazes me how often you can work out with how much volume you do. i'd be sore and need to take a lot longer breaks than you do. mad props.
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