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Post by dopar66 on Sept 25, 2007 9:57:36 GMT -5
Days like that are a mandatory requirement, o great nail driving tool!
555x3 isn't bad on ANY day, but the rest will do you some good.
God Bless!
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Post by Deleted on Sept 26, 2007 22:34:58 GMT -5
Wed 9/26/07 @ 10:00 pm
1. Bench - All Pauses 225x5 315x1 390x3 390x2......I slid on the bench on the second rep and was too close to the rack to try a 3rd rep.
Stopped there. My left pec is still a little sore from 2 weeks ago. I only have one more training week before the meet so I'm cutting everything way down now.
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Post by dopar66 on Sept 27, 2007 14:34:34 GMT -5
Man, poop for timing on the pec that just won't get right. But Nick, on your BAD days you're stronger than most folks on their GOOD days. Resting and icing as much as you can between now and the meet won't hurt you one bit.
God Bless.
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Post by chancey on Sept 27, 2007 17:05:25 GMT -5
Good idea. I think you have time to get the pec right. Keep it smart big guy.
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Post by Deleted on Oct 1, 2007 21:12:17 GMT -5
Mon 10/1/07 @ 9:00 pm
Last squat session before the meet. Deciding my opener tonight. Best news of all............after more than 6 years I am back in the 240's.........fan-flippin-tastic!!!
BW = 248
1. Squat: 315x4 405x1 495x1 (belt) 565x3 (belt).........this will be my opening attempt at the meet.
Total time = 35 min (set-up and stretching takes me a while)
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Post by chancey on Oct 2, 2007 8:13:49 GMT -5
Congrats Hammer. That's gotta be one solid 248. Sweet opener. Looking forward to your meet.
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Post by dopar66 on Oct 2, 2007 9:47:52 GMT -5
Outstanding! I agree 110% with the philosophy if you can triple it, you can open with it. That kind of squatting will not only put you in the meet, it's likely to put you on TOP! WHOO DOGGY!
Chancey, Hammer was solid when he lifted in the 275s in Orlando last year...... think upon it....
God Bless!
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Post by Deleted on Oct 5, 2007 21:04:28 GMT -5
Fri 10/5/07 @ 8:30 pm
Last Deadlift and last training session before the meet next weekend. Went as planned and I’ve locked in all my openers.
1. Deadlift: 315x2 405x1 495x1 (belt) 565x3 (belt)
My openers will be as follows: Squat = 565 Bench = 400 Deadlift = 565
I view my openers as my last warm-up and the second attempt as my first work set
Wish me luck!
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Post by 3speed on Oct 6, 2007 8:44:40 GMT -5
You don't need luck. You've done the work. Now, enjoy yourself.
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Post by Deleted on Oct 22, 2007 22:58:22 GMT -5
Sun 10/21/07 @ 7:00 pm
BW = 249
Training in Dallas due to travel for work. Found a good 24 Hour Fitness. I never train well when I travel but I did okay tonight.
1. Squat: 315 x 3 405 x 1 525 x 3 (belt) 525 x 3 (belt) 525 x 3 (belt) 525 x 3 (belt).......wanted 5 sets but needed to stop after 4.
2. Bench (all pauses): 225 x 3 315 x 1 365 x 3 365 x 3 365 x 3 365 x 3 365 x 3
3. Deadlift: 315 x 1 405 x 1 525 x 3 (belt) 525 x 3 (belt)........didn't have any gas left for 3 more sets.
4. Super Set: - A. Decline Sit-ups: 60 x 8, 8 - B. Cable Pull-throughs: 140 x 12, 12
Good workout for being away from my own gym. Met a cool guy that is very excited about getting strong and lifting heavy - my favorite kind of people.
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Post by dopar66 on Oct 23, 2007 13:29:17 GMT -5
That's an AWESOME travelling workout! Nice stuff! It really appears your travelling workout is right on par with some of your near-meet training..... that says a LOT........
You lit some guy's fire. That is AWESOME!!! I hope he sticks with it!
God Bless.
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Post by Deleted on Oct 23, 2007 15:32:59 GMT -5
Thnaks Doug. I was happy to have a good workout for once when training. The guy I met was very excited about lifting. I hope he stays with it as well.
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Post by Deleted on Oct 25, 2007 22:59:46 GMT -5
Thurs 10/25/07 @ 10:00 pm
Not the best session tonight. My legs and groin have been extremely sore since my workout on Sunday but I wanted to test some box squats with bands tonight. I had to start with chest since I missed it yesterday.
1. 2-Brd Press w/double Mini Band – Feet Up, Vary Grip, All Pauses: 135x3 210x3, 10 sets
2. Bench with 100-lbs Chain – Feet Up, Med Grip (chains off the ground for most of movement to work stability – taken from bad*’ training log ;D): 210x5.....plus chains 210x5.....plus chains
I tried to box squat next with the average band and did a few sets but extremely slow and very stressful to the already sore groin area. Called it quits before I hurt myself.
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Post by Deleted on Oct 26, 2007 7:18:36 GMT -5
Nice Job... keep it up it will pay off.. Thanks for the Props Aaron
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Post by Deleted on Oct 26, 2007 9:15:56 GMT -5
Thanks Aaron. I was quite supprised with how hard I had to work to keep the bar in line with the chains off the ground. When I unracked it I felt like my invisible spotter was pulling the bar back to the rack. This is something I know will help.
I plan to rotate it in my squats and deadlifts as well.
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Post by dopar66 on Oct 26, 2007 10:39:44 GMT -5
Good call not hurting yourself. You've worked TOO hard to jeopardize a meet!
I'm with you and Aaron on the swinging chain effect, that's one of the things I like MOST about chains. Neat stuff gets sore you never knew existed......
Great chain work Hammer!
God Bless.
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Post by Deleted on Oct 28, 2007 13:41:15 GMT -5
Sun 10/28/07 @ 10:00 am
Went to the old gym in town today to catch-up with some friends. I will train there about once or twice a year just see everyone. There are no powerlifters in the area or even people that are interested in lifting heavy. Everyone I know is interested in the “show-me muscles”. This is why I train alone in my garage.
BW = 251……getting a little sloppy with my eating this week. I want to stay between 247 and 250 until the meet on Dec 6. I only weigh myself on Sunday mornings.
1. Squat: 315x3 405x3 465x1 (belt) 535x3 (belt) 535x3 (belt) 535x3 (belt) 535x2 (belt)……pushing hard and did not feel comfortable enough to go the third rep in this gym.
2. Bench (Pauses): 225x3 315x1 385x3 385x3 (touch & go last rep) 385x3 (touch & go last 2 reps)
3. Deadlift: 315x1 405x1 525x3 (belt) 525x3 (belt) 525x3 (belt)
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Post by dopar66 on Oct 29, 2007 13:44:03 GMT -5
Wow.......
God Bless!
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Post by Deleted on Nov 1, 2007 22:27:56 GMT -5
Thurs, 11/1/07 @ 8:30 pm
Had to double up the workout tonight. Missed yesterday on account of Halloween……..we have 4 small children.
1. 2-Brd Press with Dbl Mini bands – feet up, 45 sec rest: 135x3 235x3, 10 sets
2. Bench with Chains (100#) – feet up and chains off floor: 235x4 (plus chains) 235x4 (plus chains)
3. Box Squat with Avg bands – 18” box, 45 sec rest: 315x2, 5 sets
4. Deadlift with Light bands – 30 sec rest: 315x2, 6 sets
5. Deadlift with Chains (100#): 315x1 (plus chains) 405x5 (plus chains)
6. Cable Hyper Extensions: 150x10, 10
A lot of speed work in tonight with the chain work for stability. The week feels complete when I can actually get my heavy days in as well as my speed days.
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Post by dopar66 on Nov 2, 2007 10:53:24 GMT -5
THAT is how chains are done!
Feet UP? Brutal...... you ROCK Hammer!
God Bless!
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Post by Deleted on Nov 2, 2007 18:53:36 GMT -5
Nice workout..... like the volume... keep it up.
Aaron
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Post by Deleted on Nov 5, 2007 0:06:13 GMT -5
Sun 11/4/07 @ 9:30 pm
A little tough for whatever reason tonight. Have some small cold symptoms but not really enough to effect me (I think). Just did not seem to have all my gas.
BW = 251
1. Squat 315x3 405x1 495x1 (belt) 545x2 (belt)……just didn’t feel right 545x3 (belt)……felt better but not enough to do another set
2. ½ Squat (stop on pin and back up) – belt on all sets: 605x1 655x1
3. Bench – All Pauses: 225x1 325x1 395x2 (belt) 395x1 (belt)…….no gas for these at all
4. Concentric Press (6” off chest) – belt on all sets: 405x3 455x1
5. Rack Pulls (just below knee) – belt on all sets: 405x1 495x1 585x1 655x1 655x1………I actually missed it then I “politely” asked myself if I quit and I quietly said yes so we locked the belt back on and immediately pulled it for redemption……I think I taught myself a lesson……..
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Post by dopar66 on Nov 5, 2007 11:51:08 GMT -5
Excellent follow-up pull on a day you didn't feel it!
God Bless!
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Post by Deleted on Nov 8, 2007 0:03:22 GMT -5
Wed 11/7/07 @ 10:00 pm
Speed & Stabilization Work
1. 2-Brd Press with dbl mini band – feet up – 45 sec rest: 135x3 255x3, 10 sets
2. Bench with Chains (100#) – feet up: 255x4 (plus chain) 255x3 (plus chain)
3. Rack Press with Chains (100#) – 6” off chest, feet up: 255x5 (plus chain) 255x5 (plus chain)
4. Floor Press – pauses : 225x5 275x5 295x5 295x4
5. Super Set: - A. Face Pulls: 3 sets of 10 - B. Rope Pressdowns: 3 sets of 10
6. Super Set: - A. Skull Crunches: 3 sets of 18 - B. Rear Raises: 3 sets of 18
Total workout time = 90 min.
Got a lot of volume in tonight and very pleased with that.
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Post by chancey on Nov 8, 2007 8:58:57 GMT -5
Great speed work and ditto on the volume. Everythings looking good!
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