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Post by thewicked on Dec 5, 2007 18:35:07 GMT -5
If I was a wise man I'd be smarter about my training..today I wanted to do some LIGHT work and got to warmup up...I've not been squatting alot lately and see my goal of 600 slipping away and I couldn't let that happen. I need to start squatting more and leave the deads to event days for strongman....obviously I couldn't resist. Sorry guys I had to do it.
Squats
135x10x1 225x6x1 315x6x1 405x6x1 500x2x1 600x2x1 with nothing for depth.. pins were set too high and it got a lil funky... 600x2x1 first one was a shade high...second one I tap'd it and took it for a ride.
600lb squat goal reached!
cooled down with 315 for 25....The second time I unracked it and walked it out it felt easier than the first time I think I can have it consistantly if I just get used to handling the weight.
speed sumo pulls
135x6x1 225x3x6
hammer curls
60lbs is a joke... x6x1 70lbsx6x1 100lbsx4x1 smoke show...literally...i used alot of chalk to hold onto those slick handles HA! ;D
barbell curls
135x10 155x4x1 just groovin...
concentration curls
35lbs to failure both sides..
today felt light and my legs feel no problem... I t hink not doing the high rep stuf let me play with the heavier stuff today for squats. I was just having a lil fun and it was cool to see 6plates on the bar for the first time in a long time after the last attempt at it that was a complete cluster f*ck.
now that i've done it once..i'm going to have to hit it again! ;D
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Post by thewicked on Dec 10, 2007 0:02:11 GMT -5
This is how the strongman training went..
got warmed up wiht some squats and deads and cleans and went at it..
Farmers walks was a BLAST!!! I didn't think i'd enjoy this one but I had a ball! I think I did well at it for my first go around but then again I don't have Shoot to compare it too. I know what the distance is for the show and I know what weights will be used..so the plan is to use HEAVIER stuff for longer than the listed distances to amke the meet seem like a snap..they're also using skinny handles on the farmer's so I decided to work with teh FAT handles to make my grip that much stronger...
I went down with 135lb farmers 100' with a turn no problem just to get a feel for it.. then I did the 225lb farmers for 80' twice I just picked them up and ran as far as I could before my grip choked out...and then got the 275lb farmers handles 30' twice as well. I want to start working with the 275lb farmers when I do them to get used to it because when I dropped them at teh end I felt like those times when you're on the treadmill and you get off when it's over and it still feels like you're on it and can go 100 miles an hour...yeah it was pretty (I have a foul mouth) cool.
I was going to flip the 700lb tire but they had a SKIN of something sitting in it from the friday night power meet's cook out. WTF it was I didn't know but I was told it was supposed to be in there so I skipped this one out. NEXT time..
I FINALLY got to play with the stones adn I'm very disappointed.. I could only pick up the lil dinky stone that was 215lbs. I worked with loading it and standing upw ith it but they don't have a platform to throw it on so I just picked it up and down. This one was beat all to Hades so it gripped my forearmes well. THEN i got my hands on that 232lb stone... and apparenlty no one uses that one. That Duckies thing was slicker than Shoot out a duck's donkey. No matter what I did I couldn't get it off the ground. I hug'd it, bit it, rolled it, I tried to get my fingers under it to row it up onto my lap and that was about stupid as Hades too. I just went back to my lil nancy boy stone and played with it some more. Disappointed yeah.. but I just bent over adn tried to do it like I saw on the strongman films. So much for thinking I was going to kick thatbig 300lber's donkey! HAHA
I then did the log clean and press.I'm not sure how much the implement weighs but I worked with loading it up and pressing it no problem. It's not hte picking up and the pressing that's hard it's the getting it up TO press it that I've got to work on. Empty it was easy.. I tried adding a pair of 45's and that was a joke. I put some 25lb plates on there and got it up and pressed it for a few reps for kicks. I punished the crap out of my shouldes yesterday so I didn't want to really go too hard. Humbling to say the least.
No hussefel stone to walk with..someoen dropped it and apparenlty broke it..sandstone rock I'm told so I packed my toys nad left.
I LOVE IT!
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Post by Deleted on Dec 10, 2007 1:02:08 GMT -5
Your strongman training looks like a blast - I would love to do that someday.
Did you lift in your deadlift meet this weekend?
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Post by danno on Dec 10, 2007 12:51:49 GMT -5
Your strongman training really does look like a blast. I remember in high school we did tire flips but I can't tell you how much they weigthed, but nothing compared to 700. Well, I sure hope you get your hands on them next week, they're lots of fun. Farmers walk is just plain pain to me. I walked around the gym a couple of times with like 90 lbs dumbells but I didn't enjoy it. Yeah...strongman...way to go!!
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Post by dopar66 on Dec 10, 2007 13:45:38 GMT -5
That looks pretty cool!
BUT
CONGRATS on the 600 squat! Can't believe I missed that post! That's pretty fine squatting TW!
God Bless!
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Post by thewicked on Dec 11, 2007 22:08:54 GMT -5
Okay here's the new workout plan...
tuesday-back/chest and squats with speed pulls thursday-back/overhead press with conventional deads and squats for reps saturday-events (3-5) sunday-accessories.. arms, traps, abs, low back, etc.
I think that'll cover me pretty well on all things without letting me over train for this upcoming strongman meet...
todays workout
squats
135x10x1 315x10x1 425x20x1 325x20x1 225x20x1 225x20x1
sumo speed pulls 135x6x1 315x1x1 405x1x1 405x1x1 405x1x1 405x1x1 405x1x1
bench press I want my stamina back.... 135x10x1 225x10x1 315x5x1 ...goal of 10 again
dumbbell key presses 80lbsx15x3
bent over barbell rows 135x12x1 315x12x1 405x12x1
cg pulldowns 250x8x3
and that was it..no extra arm or shoulder work....
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Post by thewicked on Dec 11, 2007 22:11:41 GMT -5
Your strongman training looks like a blast - I would love to do that someday. Did you lift in your deadlift meet this weekend? haha sure did man! I was dumb too.. because i set all my attempts at weight I normally workout with and didn't try for anything spectactular. I got 3rd place in 275lb mens open class... with the juicers haha. I pulled 600 off the floor so fast the bar was bouncing in my hands when i locked it out! I should've pulled 650 because when it was all said and done I wanted to keep pulling! HAHA! I went in for the experience and i definately got it... but i could've done better
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Post by thewicked on Dec 16, 2007 17:42:51 GMT -5
bump for a new start!!!
DE bench day 135x10x1 225x3x1 added choked blue bands 225x3x1 225x3x1 225x3x1 225x3x1 225x3x1 225x3x1 225x10x1 rep out.. I did better than I thought I would! My goal every DE bench day now is one more rep with the rep out at the end of the workout
band pressdowns3 sets of 10
dumbbell jm presses40lbsx12x4 LOVE THESE! I FINALLY FIGURED OUT HOW TO DO THEM RIGHT AFTER SEEING A VIDEO!
bent over barbell rows 135x10x1 315x8x1 405x8x1 495x2x1
rear delt laterals 80lbsx10x3
today i felt great and pressed strong..it's good to start anew I think this formula is going to work well. On my ME bench days i'm going to get my rep strenght back and try for reps with 315 to own that Shoot again. I figured by the time I reach 315 for 12-15 I'll start pressing heavier Shoot again. Tie a little rest/pause into some westside. I used to despise the bench press...AND I'M NOT LEARNING TO LOVE IT! hahaha
TOMORROW WE HAVE EVENTS!!! !
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Post by thewicked on Dec 17, 2007 20:12:16 GMT -5
ME lower body... wasn't able to get outta work in time to go to metroflex for events so they're going to be on friday instead.
Rack pulls mid shin.... 135x10x1 315x5x1 500x5x1 600x5x1 rip'd it 675x4x1 new pr! Two more than I did last time at this level... 625x5x1 for a cool down..
i've notice i get going pretty good and end up leaning back on the 3rd rep on the pulls instead of it being one smooth motion. Gotta work on that.
good mornings
135x10x1 315x10x1 315x10x1 365x10x1
all paused at the bottom...
leg curls
140x10x3
seated dumbbell hammers
30x20x1 70x10x1 90x7x1
and I have a tiny bicep tear..the spot is about the size of the head of a pencil eraser that is black and blue at the base of my bicep. I need to keep an eye on that. Not sore or getting worse in color... but I felt something like a crackle feeling when I did my bent over rows yesterday in it and noticed it immediately after and thought it was just a smudge of dirt..today it's a lil blue spot. Oops...
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Post by thewicked on Dec 19, 2007 18:57:46 GMT -5
ME bench still going for reps..i want my set of 315 for ten back...warmed up with a light set of overhead dumbbell extensions
135x10x1 225x10x1 315x5x1 got out of the groove...reracked and immediately back into it for 2 more. That's 2 more than I did last week! I'm very happy with this. Once I hit 315 for 10 again and get my stamina back then I'll go after the heavier Shoot again. Right now this is my focus.
overhead barbell extensions
barx10 135x10x1 185x2x1
dumbbell jm's
50x10x3
dumbell front raises
50lbsx8x1 60lbsx8x1 70lbsx8x1
smoked them all.. I'm going to give the 80's a try next time with a little cheating ;D
dumbbell rows
125x20x4
took it easy on back today... still felt a little sore from monday.
It was a good day overall! I'm very happy!
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Post by Deleted on Dec 19, 2007 22:11:19 GMT -5
dumbell front raises50lbsx8x1 60lbsx8x1 70lbsx8x1 smoked them all.. I'm going to give the 80's a try next time with a little cheating ;D Solid work Wicked - you must have basketballs for shoulders.
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Post by thewicked on Dec 19, 2007 23:19:37 GMT -5
Thanks man! It's taken a long time to get there that's for sure. I do have some big shoulders...if only I didn't have bitch-made triceps I'd be alot more effective in the bench press! ;D I'm great on raises and upright rows which I havent' done in awhile..but when it comes to push presses I can only do 225 for a few reps..
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Post by thewicked on Dec 19, 2007 23:30:03 GMT -5
this is a pic I took today.. I'm at 246@21% bodyfat.. So yeah I think I can cut down to 231 weight class for strongman. HAHA notice my perky tits and the benching AB for decreased range of motion. Arms are measuring 18.5 and 18 so I'm pretty thrilled with that..but only two days into low carb diet...i'm starting to wonder what all I'm going to lose in size and strength.
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Post by thewicked on Dec 21, 2007 16:39:35 GMT -5
I was 250 this morning! i'm going the wrong way! And I've been eating healthier and everything! EVENTS!warmed up with squats for sets of 12 up to 225, dumbbell deads at 225, and overhead presses for 135 500lb tire flipsx12... way too easy...no one could figure out where the 700lb'er went so I played with this one. Speed was key in running them over. 350lb sled dragx4 50' trips before I slipped and fell on my donkey... got a call to work so had to split..... then came back to LA FITNESS on the way home to finish a workout. I didn't feel like I did much of anything at metroflex so I went to the cage. DE LOWERBODYparallel box squats with blue bandsbarx10x1 225x2x1 315x2x1 365x2x1 365x2x2 365x1x1 gas'd... 365 is the weight I need to be working with speed sumo deads135x5x1 225x3x1 315x1x1 405x1x1 405x1x1 405x1x1 405x1x1 405x1x1 405x1x1 405x1x1 405x1x1 added blue bands405x1x1 405x1x1 405x1x1 actually felt easier with the bands than without them.. strange..
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Post by thewicked on Dec 24, 2007 20:05:05 GMT -5
missed today's squat session....i'm contemplating going tomorrow early before the family's christmas doings..
here's sunday's kickass bench session. I feel it was a good effort! ;D
DE bench day from sunday.... i wans't able to get in the gym today for ME legs which (I have a foul mouth) blows.. whaever
bench 135x10x1 225x3x1 added double choked mini bands 225x3x1 225x3x1 225x3x1 225x3x1 225x3x1 225x3x1 225x15x1 rep out
dumbbell jm's with mini bands 40lbsx10x3
3 sets of 10 with pressdowns
bent over barbell rows
135x10x1 315x10x1 405x10x1 495x4x1 with alot of heaving
seated cables rows
wholestack+25lb plate x12x3
dumbbell laterals
50lbsx8x1
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Post by thewicked on Jan 18, 2008 15:23:33 GMT -5
been on hiatus from RAW for awhile.. My computer got blown in a storm and I've finally got another one up and running! I figured my log could use abit of refreshing and post the past two workouts I've done...
DE lowerbody
parallel box squats
blue bandsx5x1 bluebands+choked monster mini's x5x1 (280 at the top/120 at the bottom) 135x2x1 225x2x1 315x2x1 335x2x9 (615 at the top/455 at the bottom)
squatted strong today...
speed deads 135x3x1 315x3x1 405x3x8
band calf raises ---------------------------------------------------------------------------
DE upperbody
bench press (60%) with close grip for shoulder rehab 135x10x1 225x3x1 added monster minis 245x3x9
barbell jm presses
135x10x1 185x10x1 185x8x1
barbell extensions
135x8x2
no gas in the tank today.. weak pressing and tricep work
dumbbell rows
100x10x1 160x10x3
dumbbell raises
50lbsx8x1 60lbsx8x1 70lbsx4x1
coming down on these weight wise to help my shoulder get better. My delts get alot of juice in the presses...this'll be fine.
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Post by thewicked on Jan 18, 2008 15:24:27 GMT -5
ME lowerbody
roundback good mornings
135x6x1 135x6x1 315x3x1 405x3x1 495x1x1 545x1x1 20lb pr
stiff leg'd deads
135x8x1 315x8x1 500x6x1 500x6x1 500x8x1 went for broke and sank it... the last two were just plain ol' deads because my lowerback was giving out.
rep pr's for multiple sets on the sldl's
hammer curls
60lbsx6x1 70lbsx6x1 80lbsx6x1 100lbsx2x1
barbell curls
145x6x2
and some trap stuff...
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Post by thewicked on Jan 18, 2008 15:25:27 GMT -5
ME upper body..
cgbp (pinky on the ring) 135x10x1 225x3x1 added 3 board 315x3x1 365x3x1 385 miss...
full range CGBP
335x1x8
CS rows
2platesx8x1 4platesx8x1 6platesx5x1 6 and a quarterx2x1 new pr!
triceps pressdowns
3sets of 20 super slow
laterals supersetted with front laterals... 30lbsx12x2 then 30lbsx12x2
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Post by thewicked on Jan 21, 2008 22:05:30 GMT -5
yeah they're great prehab before benching or anything heavy on chest or shoulders.. ME lowerbodyparallel box squats with bands... barx20x1 bar+choked monster minis and blue bands (280 at the top.. 120 at the bottom)x10x1\ 135x5x1 225x5x1 315x5x1 365x1x1 405x1x1 455x1x1 smoked it. Was effortless! (735/575) 500xmiss... I sat too long on the bottom and didn't get it going fast enough. I will get it next time. It looked SICK seeing the bar bend that much. I unracked it and sat down..and sat down too long and leaned too far forward coming off the bottom. (780 at the top/620 at the bottom) Would've been SICK! So I hit a little better than I thought I would in the box squats and should be happy..but 620 at the bottom on a parallel banded box squat would translate nicely! front squatsbarx8x1 135x8x1 225x6x2 first time ever doing box squats and I sat down on my heals. It really makes you work on staying up straight. dumbbell hammer curls40lbsx6x1 60lbsx6x1 80lbsx6x1 90lbsx3x1
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