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Post by danno on Nov 12, 2007 12:55:28 GMT -5
Thanks guys...the volume was pretty good last week.
Monday 11/12 Shoulder Prehab Bench Press TNG 2x10xbar - warm up 8 x 88 - warm up 4 x 132 - warum up 5 x 154 3 x 165 3 x 176
Floor Presses 6 x 132 - straight legs 6 x 154 - straight legs 4 x 176 - arched
Lockouts 5 x 231 5 x 242 6 x 253
JM Presses 3 x 8 x 53
Single arm reverse tri pulldown 10 x 44, 8 x 55, 5 x 66 each arm
It was more of a big triceps workout but I had lots of fun. I did floor presses instead of boards because I did not find the time to buy some (although I'm planning on these for weeks now). But these were fine with me, did them for the first time and called it the lift of the day (at least the one I had the most fun with) I'm not quite sure yet if I will squat tomorrow or wednesday because my posterior chain is still sore from saturday. I might start doing Squat and deadlifts on the same day. DLs are still light in weight because I want to make sure to perform them right after just a couple of weeks. So they would be auxilary for the hams and back and that would be it for legs on leg day. It was a fun workout today. Lockout PR and floor presses for the first time. God is Great!
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Post by lysimacus on Nov 13, 2007 7:33:12 GMT -5
Real nice workout.
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Post by dopar66 on Nov 13, 2007 11:40:01 GMT -5
Danno, First off, AMEN God is GREAT! Second, those tricep days are a BLAST! I have to be picky on tricep movements due to my elbows being older than the rest of me.... cough cough..... But I also like the floor presses due to the convenience factor. That's good stuff brother!
God Bless!
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Post by danno on Nov 19, 2007 13:46:06 GMT -5
11/22 Heavy Pressing, same lifts as the week before
BW: 175
Bench TNG 2 x 10 x bar; 8 x 88; 4 x 132...warm up 1 x 187 1 x 187 0 x 196..well my spotter wasn't around today so I asked another guy and he started to help too early, I might've gotten that one w/o help, but he helped too much as to let it count as a rep 3 x 176
Floor Presses 8 x 132, 6 x 154, 3 x 176
Lockouts 6 x 231; 5 x 253, 6 x 264
Single arm rev. tri. pulldown 8 x 55, 6 x 66 each arm
JM Presses 3 x 8 x 53
abs/core
I will probably go back to the buckeye next week and might switch heavy bench and heavy squat (squats on monday/bench on tuesday) for a change. Short term goals (new yƩars eve) Bench: 200 Squat (w/o belt or wraps): 290 (the weight I can handle for a 1RM with a belt on)
God Bless you all and have a great week, Dan
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Post by dopar66 on Nov 19, 2007 14:24:45 GMT -5
187x2 singles, the 200 really REALLY ought to be here by the new year! Not sure about the squat, I don't prefer approaching my 1rm without a belt so I don't know how much carryover to allow. HOWEVER (obligatory qualifier immediately follows parenthesis) one of the best triples I ever hit on the squat was on a day I forgot my belt.....
New spotters..... sigh...... sometimes you just gotta break 'em in.....
:')
God Bless!
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Post by lysimacus on Nov 19, 2007 14:25:48 GMT -5
If 196 was in reach than 200 is right there. The buckeye you last did looks like a 210 so why not go right for that? you probably have it with all the floor presses you've done.
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Post by danno on Nov 19, 2007 14:43:53 GMT -5
Thank you guys.
Doug let me explain why I want to hit the 290 w/o a belt. I mentioned before that I want to do the Smolov beginning by the end of january . For that I want to use the max w/o a belt. 3 reasons: 1. I would feel more comfortable. The routine includes tons of reps, so when you finally hit heavier weight I don't want to end up with back pain or have to get out the belt to often. Plus staying away from a belt helps to develop back strength and that might carry over into a higher 1RM 2. Powerlifter that use gear train raw, so why not try to workout without a belt if you lift raw. 3. Maybe its something for my ego Now, I might have written down the worst ideas on squat training ever, and if I did please tell me. But for now I will give it a try and leave the belt at home.
" one of the best triples I ever hit on the squat was on a day I forgot my belt....." Amen to that, sometimes you can generate strength you never thought possible. God Bless!
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Post by danno on Nov 26, 2007 13:37:02 GMT -5
Monday 11/26 BW: 173
Warm up w/ Shoulder prehab, 3x10xbar/4 x 88/2 x 132
Buckeye Bench Press 8 x 141 6 x 152 4 x 165 3 x 176 2 x 185 (2RM!) 1 x 194 (1RM!!) 4 x 165
DB Flys 3 x 8 x 29s Close Grip bench 8 x 110/8 x 121/5 x 132 Overhead tri extension with DB 8 x 33, 8 x 38.5, 7 x 44 Tri pulldown 3 x 8 x 132
First of all I'm glad to hit the PRs. Praise the LORD, for He gives me the strength in all areas of my life that have been going so well recently. I decided to do heavy bench with light triceps work today and do the heavy triceps on DE day to see how that works (I read some Westside articles yesterday and some of their lifters do it like that).
And here is another squat question. I started doing the Buckeye with squats but started rather low and now I'm working up until I fail with singles after the heavy single. It's going alright, but my question is if that might be dangerous, for I kinda lift heavy every week working up to a 1rm after the buckeye (CNS-wise)?
Have a great week, God Bless.
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Post by dopar66 on Nov 26, 2007 14:26:01 GMT -5
Roger on the no-belt reasons. I find no error in your logic. :')
CONGRATS on the TWO pr's on the buckeye routine! OUTSTANDING lifting! And AMEN on the LORD!
On to the squat buckeye question. I read once where Ray Benemerito recommended hitting 60% for 10 reps with no belt to make sure the low back was condidioned. Also, Greg Stott doesn't use a belt for anything, and he's very healthy, very strong, into his 40s a pretty good ways. I have no evidence to back this up, but I "feel" that if you condition your muscles and CNS to working with no belt it will not hurt you, if, as you suggest, you are slowly working up to it. I'm not sure about to failure without a belt, I'd be extra cautious about that. But usually you can feel a missed squat soon enough to cut it off short and rack it.
I would say plan out your schedule in such a way that every fourth or fifth week you have a deload week, though. That'll help keep you fresh and not toast the CNS.
FINE lifting!
God BLess!
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Post by danno on Dec 3, 2007 13:55:34 GMT -5
Monday 12/3 BW: 175
Last Friday's workout I tried Speed BP and they were lots of fun. Basically 10 sets of 3 reps with various grips (comp, narrow, wide) with 119. Nothing heavy but the bar was moving realy fast. After that I did some Heavy triceps and some upper back.
For today's workout I wanted to do some DB work to shock my muscles. I ended up with A LOT of volume.
DB Presses 3 x 10 x 26s as a warm-up 10 x 49s 8 x 60s 6 x 66 7 x 66 9 x 66 (had a spotter for this set)
Incline DB 3 x 8 x 49s
Pushups w/ a 22 Plate on my back 10 reps, 11 reps
DB Flys 3 x 8 x 29s
Shoulder work (lateral, front raises)
Presses using a mashine (i don't know the correct name for it) 10 x 66, 8 x 88, 7 x 110
Bench Press 5 x 132....you're right, I WAS DONE RIGHT HERE
Not so fast....did some ab work to finish it. That was probably the most volume I ever had ina upper body workout. But it was fun and Now my CNS will be fresh for some heavy pressing next monday.
God Bless you, have a great week
Dan
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Post by dopar66 on Dec 3, 2007 16:22:10 GMT -5
OUCH!
That was definitely in the "McNasty" category! Sweet work Danno. Couple that dumbell workout with your speed day, there's gonna be some sore spots jumping on you soon!
"I was done right there." "Not so fast." LOVE IT!!!
God Bless!
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Post by mutt on Dec 4, 2007 20:37:14 GMT -5
Danno,
I'll add another Amen to your "God is great"!
I've always been a sans belt lifter. What I think is the most important thing when lifting without a belt; is keeping your form absolutely perfect. It's hard especially when you're tired and trying to stroke out that one last rep.
I've done squats on my deadlift days before. Never as a main exercise, mostly some wide stance speed squats in the 10 rep range for about three sets prior to my deadlift workout. My energy levels are so zapped after squatting heavy, I can't imagine trying to pull.
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Post by danno on Dec 5, 2007 15:05:28 GMT -5
Thanks for the input mutt,
It seems that I can do most workout w/o a belt. With the buckeye I was able to squat without it using a 280 or something (the heavy single was in the 270 range). Nonetheless, I realy am thinking about adding it again for anything over 90%. A lot of people I talked to mentioned that I could risk injury. Besides that I am thinking about adding knee-wraps as well. I Know a lot of you might think that this is the wrong way to approach a "raw" squat, but I don't plan to compete anywhere soon and this is a fairly safe way. Staying injury-free is more important to me than taking the chance and realy lift with nothing but a belt. I admire all of you that do just that, but my primary goal for the gym is beating myself. Making every workout better than the one before...and that is what I love about lifting. For the DL/squat days...Your deadlift is probably somewhere close to your squat, mine is somewhere in the high 100s. I picked up the bar a guy was using to power clean this summer, after he persuaded me to give it a shot, and I deadlifted those 235or 245 fairly easy, but that is it. I don't want to risk injury there either, so I will approach heavier weights slowly, and keep my main focus on the squat.
Thanks for all the input and support, God Bless
Dan
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Post by dopar66 on Dec 5, 2007 15:12:05 GMT -5
Danno, I doubt you'll get kicked around by anyone at this forum for using knee wraps.... I suspect several folks here use them in training very regularly. I make no secret I use sleeves, I even recommend folks pre-heat with icy hot and put sleeves on to help head off joint pain. I like to think of 'em as little belts for the knees. :')
The only, and you can capitalize that if you like, thing I'll say is when you do start prepping for a meet, lose the wraps in the earliest part of that last cycle. Unless of course your meet is with a group that allows knee wraps.
God Bless!
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Post by danno on Dec 7, 2007 14:22:44 GMT -5
Friday 12/07 DE Bench
Speed Bench (various grips) 3x3x130 7x3x119
Paused Bench 2x141 3x3x152
Skullcrushers 8x37, 3x8x59
Tri Pulldown (w/ Cord) 8x121, 8x143, 8x165, 8x187
Single arm pulldowns (reverse grip) 3x8x55
Seated Rows 4x10
Another excercise for lats, not sure what the name is (the bar is between the legs and you pull the weight up) 4x8
I didn't kill me but the speed bench was moving realy fast today. Hope that speed and explosiveness (paused bench) will effect my regular bench and get me some better numbers. BW: 176
God Bless!
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Post by rickhussey on Dec 7, 2007 14:24:45 GMT -5
Is that a T-Bar Row you are talking about? Training looks great. You are doing the right things.
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Post by danno on Dec 7, 2007 14:33:55 GMT -5
Thanks Rick. I looked up T-bar rows at the bodybuilding.com exercise guides. Its the same thing, exept we just have a barbell in the corner (so that it cant move) and stack weights on the other end and then pull the end with the weights up. Seems like we have to be creative, our gym is not the best equipped.
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Post by danno on Dec 9, 2007 10:41:08 GMT -5
Sunday 12/9
Sermon today was about the Magi, great story. They just took off and spent probably around 2 years of their time and lots of money, and risked their lives just to see the King. Man, I want to do the same thing for the kingdom one day, doing "Kingdom work".
DE Squat/DL BW: 174
Squat: 3x10xbar 8x97 6x141 4x185...I thought squats might be a good warm-up
Box Squats (on Box 2" above parallel) 12x2x152
Speed Sumo DLs 6x3x141
Seated Calve raises total of 50 reps
Standing calve raises total of 44 reps
Abdominals 10x15 of various exercises
The Squats and Dls were moving fast. I will be going up 10 lbs on both and then switch heigth for box squats.
God Bless!
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Post by danno on Dec 10, 2007 12:14:58 GMT -5
Monday 12/10 BW: 174 ME Bench
Warm up: 3x10xbar, 8x88, 4x132
Bench press 4x176 ring on rings (regular grip) 4x176 middle on rings 4x176 index on rings 4x176 index on rings, some help on the 4th
Incline 5x141, 4x141
Lateral raises 3x10x15s
Rear delt machine thing 3x8
Front raises 3x8x15s
DB Flies 3x8x29s
abs
I used various grips today so that a wider grip might influence the lower part of the lift. I might continue doing that for a while and see if there are any strength gains. 4x176...this is a 4RM (haha, I will probably find a record in any workout that way)
God Bless, Dan
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Post by dopar66 on Dec 10, 2007 13:47:40 GMT -5
Nice coupla days work Danno! Hey, a 4RM is a 4RM no matter how you slice it. :')
Our sermon was about the conditions in and around Israel during the time of Herod. Whoo doggy that was an eye-opener!
God Bless!
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Post by lysimacus on Dec 10, 2007 16:41:43 GMT -5
My guess is having done 4 sets of your 4RM that your 4RM is now more than 176. Great pressing!
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Post by mutt on Dec 10, 2007 20:57:24 GMT -5
Dan, it doesn't matter where you find the PRs, as long as you're getting them. Progresss is a great thing.
Speaking of King Herrod, I'm playing him in the Christmas play at church. I was kind of bothered by the part, "One bad guy in the play, why do I have to play him"?
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Post by danno on Dec 12, 2007 13:26:14 GMT -5
Speaking of King Herrod, I'm playing him in the Christmas play at church. I was kind of bothered by the part, "One bad guy in the play, why do I have to play him"? Mutt, I guess there are quiet a few better roles to play in any play, but good luck and have some fun! If it paints a vivid image of the nativity story you can call it a success, and then it doesn't matter if you play the bad guy. NOw here's another squat question. Like I mentioned before I combine Squats and DLs. So todays workout looked like this 8x5 Squat 5xpaused Squats 3x5 sumo DLs 5x1 Sumo DLs abs and that's it. Now 2 exercises seem to be not enough. So any ideas if I should get some more or stick to it, after all it's quiet some volume. God Bless, Dan
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Post by lysimacus on Dec 12, 2007 15:53:50 GMT -5
You do have a lot of volume. You might want to put some lower set-rep heavy days in here and there.
For a third exercise I like high pulls as assistance for the DL.
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Post by danno on Dec 14, 2007 12:33:18 GMT -5
Thanks lysimacus. I basically rotate lower and "higher" rep sets every other week.
Today, Friday 12/14 BW: 176
Warm up: Bench Press 3x10xbar 4x132
Paused Bench 3x3x152
Speed Bench 4x5x119 wide grip 4x5x119 regular grip 3x3x119 narrow grip (cut the reps since I started to slow down)
Skullcrushers 8x37, 8x48, 6x59
Pulldowns 8x121, 8x143, 8x165, 4x187
Single arm reverse pulldown 8x55, 9x44, 8x44
Assisted Pullups 3x10
Seated Rows 3x10
I hate biceps training so here we go: Hammer curls 3x8x26s
Cable curls 2x8x121, 7x121
EZ Curls with tiny bands 3x8x44 (bar weigth)
I was kinda disappointed with the skullcrushers and the rest of the triceps stuff, but the speed and paused bench was good stuff.
God Bless!
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