Chancey's Misc Training

[deadlift]

chancey said:

Unfortunately this log ends on a sour note. I tried working through a knee injury and now I am all messed up. I am hoping I can be ready to start training again and start a new log for an April 12th meet. Injuries really play on your mind. I'm really bummed out because I was seeing good progress on my squat and my training was going great. I hope I can be ready in time. Hopefully, Look for the new log in a couple weeks.

Thanks for the encouragement guys.

That sucks. Rest. My knee still hurts but not when I workout, just when i extend it to its max and bend it all the back(heel to donkey). But good luck with the recovery.

[chancey]

I might be able to bench with no leg drive. I'm going to wait on upper body for now but I do beleive I should be pressing next week. Bench specialist:) Who am I kidding

[mutt]

Chancey, knee injuries can take so much out of you. Make sure you let that knee heal up to prevent causing further, or more serious injury to the joint.

[free]

That does really stink Chancey, my prayers are with you for a super fast and full recovery

[bearwolf]

Ahhh man.. sorry to hear about the knee...
Have you had it check by a doctor? What kind of rehab are you doing?

GL.. and heal fast man... you are about to join us in the 40's.. when you magically heal even slower.. lol

[chancey]

Back for a few more workouts. My knee is getting better but I'ts up in the air if I will do the Apr 12th meet. So, I've been dying to lift so here we go again until I decide what I will do. Thanks for the encouragement guys.

02-03-2008 Bench

Bar x 20
135 x 16
185 x 5
225 x 5
275 x 5
315 x 3
335 x 3
345 x 3

Incline Bench Lockouts w/ Log 3 ½"-4" travel

155 x 5
245 x 5
295 x 5
290 x 5
335 x 5

Overhead Dumbbell Extension, Seated

35 x 12, 3 sets

All benching done with my left leg extended out giving me no leg drive. I guess I do get something out of my legs after all. . Anyway a feeler workout.

02-06-2008 DL

DL off Blocks - Just Above Knees

185 x 5
235 x 5
305 x 5
395 x 5
485 x 5
575 x 3
665 x 1
755 x F Broke it free, couldn’t hold onto it
755 x 1 w/ Straps
805 x 1 w/Straps

Trap Bar Shrugs (Pauses at the top)

220 x 15, 2 sets
270 x 15
270 x 12

Dumbbell Pickup 2 ½” handle (each hand)

90 x 1
117 x 1, 2 sets

Pinch Grip work with assorted blobs, 30-40 pounds

Knee felt good today. Disappointed that I couldn’t hold onto 755.

[rickhussey]

Nice block DLs! Holy Smokes. I have always been fascinated with grip work. What do you think of using the blobs? Any fun?

[free]

Awesome work Chancey, you move some very big weight even when you below 100%, very impressive

[vikingpower]

How was the knee feeling after all that DL work? You may have already answered this, but did you get it checked out? Great bench work even on ONE LEG!!!! VP

[lysimacus]

Sorry to hear about the knee Chancey. As always you will be in my prayers but I must echo Free and Vikingpower. You are still a beast even with one leg a little screwy.

[mutt]

805 Deadlift! GOOD GOOGLY MOOGLY! Had to do it, I miss Doug around here.

[chancey]

I’ve been trying to avoid answering this because I know how stupid is sounds. I did not get it checked out because I am very stubborn and often don’t practice what I preach. It’s still sore but getting better every day. I barely could walk for a week. A friend had one of those Polar care setups that you put around your knee and it pumps ice water. That and a lot of Ibuprofen really helped out a lot. It's a lesson learned that I will not repeat.

Rick the blobs are cool but you take one of my training partners and he almost has 10” inches from pinky tip to thumb. He has a heck of a grip but an obvious advantage. I tell him he got a jailhouse thumb. ;D

I appreciate the props but remember I was pulling above my knees. I feel pretty mortal around here.

[toolpod]

Chancey, best wishes and prayers on a speedy recovery!

(now you can focus on the "important" stuff like the Bench! )

[1400total]

Just remember not to cram an entire weeks worth of workouts into one day
for christs sake!

Glad your on the mend!

[chancey]

02-09-2008

Deadlift with 35 pound plates

115 x 6, 2 sets
185 x 5
255 x 5
325 x 5
395 x 3, 3 sets

Close Grip Bench

Bar x 20
135 x 12
185 x 5
225 x 5
275 x 5
315 x 3
350 x 2 (a little tap on 2)

Atlas Stone to 4 foot platform

178 x 3 (load & unload)
210 x 2 (load & unload)
178 x 1, 211 x 1, 235 x F series

Neck Work

25 x 10, 3sets

Atlas stones killed me. I need to get the gut down – it’s not helping at all. Just didn’t have 235 in me today. We dug out that crazy contraption that you put on your head and hang weight from by a chain. If nothing else we looked like a bunch of rejects from Monty Python.

[seanmiller]

chancey take care of that knee but does not look like it is slowing you down much yes i have been reading the logs.you look real strong take care of your self...sm

[chancey]

2-13-2008

Bench

135 x 12
185 x 5
225 x 5
275 x 5
315 x 3
365 x 1
405 x 1 Slight Tap few inches off Chest, triceps finished it off

Deadlift Off Block (just under knee caps)

205 x 5
300 x 5
390 x 5
480 x 2
570 x 2
660 x 1
700 x 1
570 x 3

High Incline Log Press

155 x 8
205 x 5
245 x 3
295 x 1
205 x 14

Really not happy with the bench but the work has not been there so I'm not surprised. As of now I'm not doing the Apr 12th full meet because my knee still is coming around and I haven't squatted in ages. Grrrrrrr. I will have to look for a full meet out of my comfort zone as VT Pl has nothing but push/pulls after this meet.

[1400total]

love those deads!
For what ever reason I just cannot pull more weight as a partial (ie on blocks or pins) then I can off the floor. I can't figure it out!

[chancey]

That is really strange. Make me think you've yet to tap into your potential here. Maybe some SLDLs and some band DLs might help. Time to see the DL doctor.

[vikingpower]

Chancey, what are you doing to increase your low end strength on the bench? That seems to be where I am having the most trouble with my raw bench. My top end is fine. If I could get heavy raw wt. going off the bottom, I think my raw would be up closer to where my shirt bench is right now. Thanks. Chad

[chancey]

Chad in all honesty my training hasn’t had much direction. I’ve gone with the flow on what my training partners want to work out and for some reason they love to go balls to the wall top end. It’s ok because I’ve had some tremendous workouts and have had a blast. I need to get back to hitting my triceps more (JM Presses and California Presses) and I need to get back to hitting the 2-Board. The 2-board has worked well for me in the past. Also, a few pauses now again would not be a bad idea – although I think I can dial something like that in 6-8 weeks.

[biglifter]

1400total said:

love those deads!
For what ever reason I just cannot pull more weight as a partial (ie on blocks or pins) then I can off the floor. I can't figure it out!

(Stealing a post on here, Chancey) - Most of the reason is depending on where you start the partial, you are at a significant mechanical disadvantage, as far as producing lots of force goes. It's different for all of us and has to do with the amount of force you can produce when your joint angle/muscle length is at a certain point (think bell curve). My guess would be that even though the distance you're pulling is shortened in partial, you have it at a height it's just Duckies hard to generate the same force you can off the floor. Hope that makes sense. Check any ex phys resource if you want the geeky actin/myosin overlap explanation

[chancey]

Excellent point BigL. I often lose sight of the basics.

[chancey]

02-17-2008

Close Grip Bench (20” Hand Spacing)

Bar x 20
135 x 12
185 x 5
225 x 5
315 x 3
345 x 2
365 x 1
225 x 20

Standing Overhead Press (no knee jacking after 1st)

95 x 8
145 x 5
185 x 2
145 x 5, 5 speed sets (less than 1 min between sets)

Lying Dumbbell Ext (palms to ears)

55 x 10, 2 sets
55 x 6

Seated Overhead Dumbbell Ext

35 x 8
25 x 20

Speed Bench

135 x 3, 5 sets (w/no.1 woody bands doubled up each side)

I am toast. There were three of us today and we just gang busted through this workout. Sacrificing some strength for speed but from a conditioning aspect it’s just what I needed. I am not a great overhead presser and often use my bad shoulders as an excuse. It’s clearly a weakness of mine and I will continue to hit the overheads, in some fashion, as long as it doesn’t hurt me.

[3speed]

Deadlifts are looking strong!! Don't sweat the squat. It will come back in short order as soon as you can get to them. Just don't rush it. Making sure you are completely healed is definitely the wisest approach.