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Post by 3speed on Sept 4, 2007 15:57:42 GMT -5
.........wish I had trianing partners. Me too!! Extremely impressive work for a solo.
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Post by Deleted on Sept 6, 2007 0:41:05 GMT -5
Wed 9/5/07 @ 11:15 pm
Really had good energy all through the workout so I kept pushing. Tried to take a little of the volume from Seanmiller’s training log.
1. Bench – All Pauses (3 min rest): 135x4 255x3 315x1 355x5 355x5 355x5 (wrist wraps) 355x4 (wrist wraps)….was going to stop after 3rd set but I’m happy with 4 reps on the 4th set.
2. Rack Press (wrist wraps): - 3” off chest: 295x7 335x2, 315x4 - 6” off chest: 335x5, 355x4, 365x2 - 9” off chest: 405x4, 425x3
3. Bench – touch and go: 255x10……no triceps left to work with.
4. Incline BB (3 min rest): 145x10 145x8
5. Super Set: - a. Face Pulls: 80x10, 10, 10 - b. JM Press: 95x10, 10, 9 - c. Lying Leg Raise: Body x 11, 10, 10
Total workout time = 2 hrs.
Lot of work but feels good and tight now. We’ll see how this translates next week.
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Post by chancey on Sept 6, 2007 7:50:26 GMT -5
Nice benching. Pauses no less with 3 minutes rest - like it. 365 next week?
Hammer, you going to do that raw unity meet. You'd really rep 100% well and I'm sure I speak for others when I say we'd love to see you do it.
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Post by Deleted on Sept 6, 2007 10:40:35 GMT -5
Chancy - 365 for sure next week.......need 3 sets of 5 with it.
I am very excited about the prospect of the raw unity meet. At this moment I will be competing in that meet. Thank you for your encouragement.
I have a busy meet schedule coming up. I have also decided to compete in the AAU Raw Worlds on Oct 14 here in FL, followed of course by the 100% RAW Worlds on Dec 2. I've never competed so close together but I think my health and lifting is primed for it now.
Wish me luck.
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Post by chancey on Sept 6, 2007 11:01:23 GMT -5
Good luck. I'm not worried about the weights but you maintaing your health throughout - that's a tough schedule. I'm excited for you.
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Post by Deleted on Sept 8, 2007 0:32:39 GMT -5
Fri 9/7/07 @ 11:30 pm
1. Deadlifts (3 min rest): 135x1 225x1 315x1 405x1 455x1 525x3 (belt) 525x3 (belt) 525x3 (belt)
2. Rack Pulls (belt and straps for all reps): - Below knee: 545x3 - At knee: 605x3 - Above knee: 675x3
3. Super Set: - a. Pull-ups: Body x 9, Assist with Avg Band x 10, 9 - b. Standing Ab Pulldowns: 130x8, 10, 150x8
Total time = 1hr, 36 min
Good session. Decided to use the straps on the rack pulls since my hands were still sore from last week’s sets. Felt good to use heavier weight as well. I think I will stay with the straps again next week to keep moving the heavier weights.
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Post by seanmiller on Sept 8, 2007 15:17:23 GMT -5
nice work hey its ok to use straps on the heavy stuff but you know the old saying dont strap your growth love that volume..
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Post by chancey on Sept 8, 2007 18:54:16 GMT -5
Nice pulling and some wicked rack pulls. I'm guessing the old traps will being screaming! Good.
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Post by Deleted on Sept 10, 2007 23:00:08 GMT -5
Mon 9/10/07 @ 10:45 pm
I changed up my warm-ups on the Squat as a recomendation from jimp. He frankly suggested I save the work for the work sets so I went back to an old way of warming-up that I did about 2 years ago. Seemed to go fine tonight.
BW = 253
1. Squat (3 min rest): 315x5 405x1 525x3 (belt)…….got freaked out by a “pop” I felt between my left hip flexor and the belt so I stopped after 3. Turns out the belt was just too low.
525x5 (belt) 525x5 (belt) 525x5 (belt)…..I tricked myself into doing 5 here. I told myself I only needed another set of 3 but I knew if I could get 3 then I could get 5…………my, my, my, the games I have to play since I train alone……….
I think the trickery backfired and I got a nasty headache after the set. It kind of started the set before and just got real bad after the last set. Had to end it there.
Total time = 45 min.
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Post by dopar66 on Sept 11, 2007 9:50:04 GMT -5
Man that was one scary workout! I'd have called it after the pop! Gotta watch those headaches, Nick, just be conscious of it for a day or two. Maybe get you one of those blood pressure monitors just for poops and giggles.
253 pounds...... My my my that is INTERESTING!!!!!!
:')
God Bless!
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Post by Deleted on Sept 11, 2007 10:51:50 GMT -5
Thanks Doug - good advice on the blood pressure. Might look into that just to be safe.
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Post by George on Sept 11, 2007 13:42:54 GMT -5
I was just thinking on down the road how nice it would be if we could give the same neck to neck performances as Beau and Minetti if we both stay at 242. Sounds like we will be very close at Worlds. ( I better get a back up division...lol).
I'm in the same boat as you, I'm normally a 255-260lber and like the 242 class. I think I'll move up when I'm passed 275...lol.
Good luck in training and thanks for the motivation.
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Post by Deleted on Sept 11, 2007 13:49:00 GMT -5
It will be a lot of fun to compete with someone so closely. I hope I can make the 242's. I am terrible at cutting weight.
Good luck to you as well. It is all about beating your personal best but having serious competition makes the event so much greater!
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Post by chancey on Sept 11, 2007 13:50:52 GMT -5
I would pay money to see you two squat masters throw down against each other.
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Post by seanmiller on Sept 11, 2007 20:04:35 GMT -5
those are real good numbers nick.
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Post by Deleted on Sept 13, 2007 21:50:31 GMT -5
Thu 9/13/07 @ 9:00 pm
Rough night tonight. Been fighting off a cold the past 2 days but it came on strong today. Took close to 5,000 mg of Vitamin C today. Hopefully it will be short. My left pec was also a little sore from the kickboxing I started doing for the past two weeks now. I hit the heavy bag with a few wild punches and I think it just strained the muscle a little.
1. Bench – All Pauses (3 min rest): 135x5 225x1 315x1 365x5 365x3 375x3 375x3………was supposed to do 365 for 5 x 5 but just wasn’t in there tonight so I decided to jump to the 3 x 3 one week earlier than originally planned. Used wrist wraps on last 3 sets – I think the heavy hitting in kickboxing took a toll on my wrists.
2. Rack Press (wrist wraps on all sets): - 3” off chest: 315x5 - 6” off chest: 365x3, 405x1………had to stop it there. My left pec was sore all night and it really felt poor on these sets.
Total workout time = 60 min
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Post by dopar66 on Sept 14, 2007 8:19:34 GMT -5
Good call on the laying off the pec. A strain with a coupla days rest beats the heck out of a tear and a 6-month recoup....... Ice that bad boy!
BTW: nice workout!
God Bless!
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Post by Deleted on Sept 15, 2007 11:31:22 GMT -5
Sat 9/15/07 @ 11:00 am
This workout was two days later than it was meant to be so I only did the deadlifts since I will be back on track next week and squatting Monday night.
1. Deadlifts (3 min rest): 315x5 435x1 535x3 (belt) 535x3 (belt) 535x3 (belt) 585x1 (belt).......going to add the single to the end of all my main lift sets until by body tells me otherwise. Taking this from Jimp's log.
Total time = 45 min.
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Post by Deleted on Sept 17, 2007 22:59:48 GMT -5
Mon 9/17/07 @ 9:30 pm
Solid training tonight. Had good energy throughout the entire session. More importantly, my body weight is starting to come down……
BW = 251
1. Squat (3 min rest): 315x6 445x1 (belt) 545x3 (belt) 545x3 (belt) 545x3 (belt) 585x1 (belt)…..slow but still good.
2. Concentric GM (Squat stance): 315x5 315x5 315x5 315x5
3. SLDL from Floor (Squat stance – used straps): 315x5 315 + 50# Chains x 5 315 + 100# Chains x 5 315 + 100# Chains x 8……these were pretty light but the weight kept landing on the chains. Next week I will set-up better and use more bar weight.
4. Standing Ab Pulldowns: 100x5 170x3….couldn’t stay planted with this weight 150x5 150x5 150x5
5. Hyper Ext w/Cable: 100x8 150x7
Total time = 2 hrs
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Post by jimp on Sept 18, 2007 1:57:10 GMT -5
Hammer, The 585 may of been slow put the bottom line you got it back up. good job!!!
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Post by chancey on Sept 18, 2007 7:58:43 GMT -5
Very nice squatting! Keeps going up - nice. The concentric GM you start of the pins? How does that compare to normal GMs? The weight is looking good.
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Post by Deleted on Sept 18, 2007 8:24:23 GMT -5
Thanks guys - I was very pleased with the work last night.
Chancey - the conentric GM is starting from the pins with the bar at my belly-button. IMO this better simulates the sticking point in a squat.
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Post by Deleted on Sept 20, 2007 22:29:05 GMT -5
Thu 9/20/07 @ 9:30 pm
1. Deadlifts: 315x5 445x1 545x3 (belt) 545x3 (belt) 545x3 (belt) 595x1 (belt)…….10-lbs up from last week so we are still moving the needle.
2. Hyper Extension with Cable: 100x10 150x10 150x9…….this is a real nice pull on my posterior. I can feel them from my calves to my mid-back.
3. Pull-ups: Body x 9 Assist with Avg Band x 10
Total time = 85 min.
Good workout all around. My conditioning is getting much better and I am not completely drained after my first work sets.
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Post by jimp on Sept 21, 2007 0:53:05 GMT -5
Hammer, Again, those are some nice numbers. Just watch adding 10lb at both ends, you may peak real quick. Keep pushing the work sets and the heavy single will go up on its own. Again great work out. Keep it up
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Post by Deleted on Sept 24, 2007 21:45:50 GMT -5
Mon 9/24/07 @ 9:30 pm
BW = 251
Not a good night for training. My body was telling me it did not want to lift when I was stretching. I convinced it that we would make it short tonight. My hips did not like the warm-up sets so I told them we would just do 1 work set and call it a night. Everyone was happy when we were done.
1. Squat 315x3 405x1 495x1 (belt) 555x3 (belt)
Total time = 34 min.
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