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Post by dopar66 on Nov 13, 2007 11:47:27 GMT -5
I tell you, it's kinda hard to get a read on this. You've now put your goals into writing. Then you follow up with a really decent squat workout with TONS of accessory volume. And pullups. And neck work. I'm taking a guess here that this was actually a "deadlift" accessory day?
Despite my confusion, that's a TON of volume, I like the intensity! Nice workout. You have my interest up now, can't wait to see how the goals pan out.
God Bless!
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Post by mmakara on Nov 13, 2007 14:08:01 GMT -5
Hey Doug, I had to move my main back work to monday and do a combine it with squats.. and since squatting didn't pan out like I'd expected I guess you could say it was more a back / DL assisstance day
As for the goals we wrote out about 60 yesterday and set time tables for them.. Later on I'll post some of the performance and training goals for the 1st time mark which is New Years
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Post by dopar66 on Nov 13, 2007 16:14:27 GMT -5
Gotcha! Roger on the change of plans to D/L assistance! Thanks for the clarification!
God Bless.
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Post by mmakara on Nov 13, 2007 22:16:54 GMT -5
Tuesday 11 / 13 8 PM
Close Grip - Bar x 10, 135 x 8, 185 x 6, 225 x 3, 255 x 6 x 6, 260 x 6
Bench Lockouts (around 6") - 315 x 5
DB Bench - 100 x 8, 110 x 8, 115 x 6 + 2 assisted
DB Military - 50 x 8, 70 x 6 x 8 x 8 .... don't know what happened on the 1st set of 70
Standing military (no leg drive) - 95 x 9 x 8 x 12
Db Side Raises - 30 x 12, 35 x 10
Shoulder horn - 12lbs x 16 x 16
Thera band (green) shoulder stuff x 30 each way
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Post by dopar66 on Nov 14, 2007 11:58:50 GMT -5
I GET IT!!!! It's clear to me now! Workout at 8 pm, post the log at 10:16. You do make really good use of your time, but you evidently have 1.5 to 2 hours to work out. Whew, I was thinking "this dude works out FAST!"
Sweet routine, by the way. That is some mcnasty close gripping!
God Bless.
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Post by chancey on Nov 14, 2007 12:08:59 GMT -5
That's a lot of pressing! I see you were sandbaging the close grips Awesome workout. Icy Hot those shoulders.
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Post by mmakara on Nov 14, 2007 22:18:10 GMT -5
Doug - thanks man, my goal for new years is 275 x 8 on CG's.. I could probably get 5 or 6 right now. Not sure what you were talkin about on the time part of your post but if you got it figured out then its all good haha. Saw in your log you've been feelin a little sick, hope your doin better man
Chancey - Surprisngly my shoulders feel pretty good right now, which isn't something I can say often haha... how's your training been going?
Wednesday 11 / 14 9PM
Jack Knife Sit-ups - x 10 x 10 x 10
crunches - x 20 x 20 x 20
side crunches - x 20 x 20 x 20
Not much today, Looking forward to DL tomorrow
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Post by dopar66 on Nov 15, 2007 10:25:30 GMT -5
"Saw in your log you've been feelin a little sick, hope your doin better man"
Thank you sir!
The time comment: you do a TON of work in a workout. I was wondering how on earth you could get that done. In your log you posted you worked out at 8:00. You made the post at a little after 10 pm. Given time to get back to the house, cool off, boot up a computer, I figure you probably had 90 minutes or so to work out. That was my "A-Ha" moment of the day.
btw, I'm deadlifting tomorrow as well. Can't wait!!!
God BLess!
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Post by mmakara on Nov 15, 2007 11:12:46 GMT -5
ohh ok I got ya know.. I actually get on here right after training so I don't forget anything that I did, I usually don't right anything down when at the gym
Good luck on the DL's man, its by far my favorite training day of the week haha
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Post by mmakara on Nov 15, 2007 22:53:26 GMT -5
Thursday 11 / 15 830 PM
DL - Bar x 135, 225 x 4 x 4, 315 x 2, 405 x 2 x 2, 500 x 1, 545 x 1, 585 x 1, 615 x 1, 640 x 1, 500 x 8
GHR's - x 20 x 20
Pull-Ups - 20 total
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Post by chancey on Nov 16, 2007 8:59:07 GMT -5
Double wow! You my friend are a deadlifting machine. To work up to 640 then come back down and do 500 x 8 blows my mind! Can't wait until you pull 700.
My training has been on and off. I can't seem to shake the injury bug but I have pretty much maintained strength. Thanks for asking.
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Post by dopar66 on Nov 16, 2007 11:38:59 GMT -5
SWEET deadlifting, Matt! Outstanding! Echo Chancey on your chase to 700, looks like it's a matter of time, barring injuries.
Load up on the advil, brother, tomorrow's coming!
Since you don't drink soft drinks, how 'bout a "Green Tea of the Week" for those killer deadlifts!!!!
:')
God Bless!
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Post by 3speed on Nov 16, 2007 14:29:32 GMT -5
Awesome deadlifting. I would be happy just to get the 500X8 part.
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Post by mmakara on Nov 17, 2007 11:25:13 GMT -5
Hey, thanks guys. I was real happy with how dl'ng went.. looking to hit a Raw 650 + at the meet in Dec. As for 700, thats my 08 goal, I'm shootin for summer but we'll see how everything is progressing
As a reminder to myself the DL's were done w/ a belt on after 405, forgot to mark that the other day
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Post by lysimacus on Nov 17, 2007 11:49:19 GMT -5
Belt or no belt that's one big Good Googly Moogly!
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Post by mmakara on Nov 19, 2007 9:26:22 GMT -5
haha thanks man
Squatting tonight at the gym back home, gonna try to hit 550.. this is the 2nd to last squat workout before the meet so I need to make it count
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Post by mmakara on Nov 19, 2007 22:42:18 GMT -5
Monday 11 / 19 8 PM
Back home on Thanksgiving break so lifting at the old gym, it was a good time haha
Squat - Bar x 10, 135 x 6, 225 x 4, 275 x 1, 315 x 1 x 1, 365 x 1, 405 x 1... all rediculously easy up to this point, don't know why but i was liking it, 455 x 1, 500 x 1, 550 x 1 got it w/ not much room to spare, 315 x 8 x 8 x 8 < - all felt really really light, prob could've done a set of 20
Standing Ab Pull down - 100 (full stack) x 20 x 20
Incline Situps w/ 18lb bar behing head - x 14 x 10
Supermans - x 20 x 20
Lying Swiss ball 1 leg curls - x 15 x 15
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Post by thatnuckolskid on Nov 20, 2007 6:23:47 GMT -5
congrats on 550! i know that had to feel good.
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Post by chancey on Nov 20, 2007 9:02:00 GMT -5
Feeling good but don't leave your best lift there - save that one for the meet. Good confidence builder knowing you can handle that 550. Impressive session to say the least.
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Post by mmakara on Nov 20, 2007 22:15:44 GMT -5
Hey thanks guys, def feels good to have hit 550, which was the goal for the meet, now I might shoot for 560 -565'ish
Tuesday 11 / 20 8 PM
Close Grip - Bar x 10, 135 x 8, 185 x 6, 225 x 2, 255 x 6, 260 x 6, 265 x 6
DB Bench - 100 x 10, 110 x 8 x 8
Military - 135 x 8, 145 x 8, 155 x 8 165 x 8
DB Side Raises - 35 x 10, 40 x 10, 45 x 10
Thera band shoulder work
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Post by mmakara on Nov 21, 2007 21:32:19 GMT -5
Wed 11 / 21 8 PM
Pull Ups - x 40
T-Bar Rows wide grip - 90 x 10, 135 x 8 x 8
Seated Cable Rows - 180 x 10, 200 x 10
Shrugs - 135 x 10, 225 x 10, 275 x 10 x 10
Face Pulls - 100 (full stack) x 20 x 20
Rear Delt Flyes - 40 x 10, 45 x 10
Standing Ab Pull down - (100 Full stack) x 20
Wood Choppers - 70 x 10
Crunches / side crunches - x 20 x 20 x 20 x 20
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Post by mmakara on Nov 23, 2007 22:11:44 GMT -5
Friday 11 / 23 8 PM
Bench - Bar x 10, 135 x 5 x 3, 185 x 6, 225 x 3 x 1, 275 x 1, 315 x 1 x 1, 335 x 1, 350 x 1, 315 x 1, 275 x 3, 225 x 8 x 8
Incline - 185 x 8, 205 x 8
Tri pushdown V-bar - full stack x 14 x 14 x 14
DB Tri ext - 45 x 10 x 10 x 10
Dips - x 10 x 10
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Post by mmakara on Nov 26, 2007 9:35:01 GMT -5
Monday 11 / 26 6 AM
Squat - Bar x 10, 135 x 6, 225 x 5, 275 x 2, 315 x 1 x 1, 365 x 1, 405 x 1, 455 x 1, 500 x 1
DL - 225 x 4 x 2, 315 x 1 x 1, 405 x 1 x 1, 500 x 1, 545 x 1, 585 x 1
500 squat will be my opener for next weekend, prob around 600 for my DL opener
Do some ab / core stuff tonight after classes
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Post by 3speed on Nov 26, 2007 10:22:04 GMT -5
Strong training cycle. Looking forward to seeing the payoff this weekend.
Are you still at 220?
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Post by mmakara on Nov 26, 2007 11:34:27 GMT -5
Thanks 3speed, I weighed 224 this morning but I will be competing as a light 242 next weekend. I will try and weigh in around 226 -228, I just want to show up and lift at whatever I weigh. I'm doing the VA USAPL meet w/ John Shifflett and the records for sq, dl, and total are all within grasp for me in the 242's so I figured I'd take a shot at it, but I"ll be competing as a 220 this spring to get that 100% raw DL record
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