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Old II
Feb 6, 2009 21:02:35 GMT -5
Post by Deleted on Feb 6, 2009 21:02:35 GMT -5
72.... benching so often, bands are hard on my joints.. so I will use them once in a bit... the same with chains... But using different boards, and my pad has really helped.... Will start adding in the Cam Bar, just need to figure out where it would be best... Over time, will lower the boards down... If I can get to 600 on the pad, I know I can bench it.. but those 4 1/2 inches is alot to work for... I am in no rush, I am just lifting for myself and having fun.. I am thinking about doing a "Classical" meet, where the belts and wraps are only allowed... 2/6/09 Green Band Box Squat (12 inch box) 5x2x605 plus green bands.... wore my old gold line knee wraps about 12 years old.. ha ha Comp Bench (no lift off) (2 sec pause) (day 5 of 5) 15x1x430.... took it ez after Thrs heavy boards.. Lat Pull down Front 6x4x315 Hammer Curls 8x5x70... pause at top 3 sec... just having fun , hate doing biceps... but somehow I still manage 22 inch arms... gotta be the tri's... Skipped deadlifting, after using bands... knees were done.. so Monday will be HEAVY, on pulls. All Glory to God Aaron
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Old II
Feb 7, 2009 11:08:17 GMT -5
Post by danno on Feb 7, 2009 11:08:17 GMT -5
Real nice work Aaron! It will be interesting to see what you put up on a HEAVY (all caps) Deadlift day.
My training has been going real good. My workouts take longer, but I guess that's parts of it. I don't feel beat up at all just tired after my workouts but 3x a week deadlifting seems to be no problem.
I see you and Lionel both using reps sometimes. Is there any guideline when or how often to use them. I could see myself saving some time if I could do some squat doubles on the light days, I guess that would help with increasing the volume while still being able to get through the workouts with good focus. I did start to split my workouts in half and do a 10 or 15 minute break with some food in the middle, but I am really interested on your opinion on the 2's and reps in general.
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Old II
Feb 9, 2009 18:30:09 GMT -5
Post by Deleted on Feb 9, 2009 18:30:09 GMT -5
Good day..... Just a slight modification.. Parent teacher night..
Comp. Deadlift (weight on 3 inch blocks)
1x1x725 1x1x725 1x1x725 1x1x725 1x1x725 1x1x725..... all reps we super fast (held last rep 20 sec).. had to stop to finish workout..
Comp Bench (day 1 of 5) (no lift off) (2 sec pause)
20x1x420.. all reps contest perfect.. one minute between sets, had to watch the clock tonight
Bent over rows
3x5x455... just to promote hypertrophy
Chain curls...
8x3x135 plus 90 lbs of chain..
Had to push the time, parent teacher night, forgot when planning workout... Deadlifting was a supersweet, had 10 singles ez, may pump it up 30-50 lbs and hit 5 singles next rotation or do the 10 and then bump it up.., the goal is not to have to get fired up to pull, just focus and breath, do not want to flip the switch..
Dropped protein intake by 120 grams, over 1000 calories, goal is to get to 308 again.... did not feel so bloated working out...
2/10/09... will be heavy bench and shoulder work...
All Glory to God
Aaron
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Old II
Feb 10, 2009 19:08:27 GMT -5
Post by 72 on Feb 10, 2009 19:08:27 GMT -5
Hey Aaron, Can I ask what you think form should look like on Pulldowns when going for strength? I figured it would be hard to describe verbally so I linked some Youtube videos. I perform like the 1st link (most controlled, with pauses) because I imagine it isolates the lats the most. However, benching isn't strictly a chest exercise and incorporates a lot of muscles, so I was wondering if it's better to use some momentum and incorporate more of the muscles in the lift, like the 3rd link? You would then be using heavier weights, which would probably ultimately lead to strength gains (though possibly not specifically your lats). I've only been to a gym a handful of times in my life so I'm not really sure what form powerlifters generally follow. Your thoughts? www.youtube.com/watch?v=Xx5r-uySUiUwww.youtube.com/watch?v=E7OASHbLSOYwww.youtube.com/watch?v=NHInGtcWTF8
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Old II
Feb 11, 2009 8:39:43 GMT -5
Post by Deleted on Feb 11, 2009 8:39:43 GMT -5
72... I perform my lat pulldowns strict with no jerking motion, do not want to take a chance on tearing a lat or bicep tendon jerking a movement.. My lat pulldowns to the front, I set up straight as possible, with a slight back head lean and pull the weight down to the bottom of my throat chest area under control... I usually place my hands where the bar curves, though all bars are different. I will check the videos out at home, I am fired walled out at work...
2/11/09
2 Board Press (no lift off) (2 sec pause) (90% of 570) (day 2 of 5)
1x1x515 1x1x515 1x1x515 1x1x515 1x1x515 1x1x515 1x1x515 1x1x515.... stopped here bar speed slowed down...
Seated Shoulder Press
10x1x330... nice and smooth
Bench Press Part II
20x1x420..... 70% of 570 plus 15...
then some side and rear delt raisied for hypertrophy...
Had to spend time coaching so had to modify things a bit....
All Glory to God
Aaron
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Old II
Feb 12, 2009 8:18:23 GMT -5
Post by Deleted on Feb 12, 2009 8:18:23 GMT -5
2/11/09
Box Squats with 100lbs of chain (loose knee wraps)
605x5x2 plus 100lbs of chain... All 5 sets were strong, did not want to push my knee to hard.
Wore knee wraps for another week, just to make sure knee felt staple.. Monday will squat again raw (light) and see how it feels, cut down sets to allow for any necessary recovery...
Comp Bench (no lift off) (2 sec pause) (day 3 of 5) (70% plus 15 of 570)
20x1x420.... all reps on point.
That was it... had to cut it a bit short, had to spend time coaching in between sets....
All Glory to God..
Aaron
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Old II
Feb 12, 2009 20:28:50 GMT -5
Post by Deleted on Feb 12, 2009 20:28:50 GMT -5
Good day, mixed it up a bit.. Day 4 of 5 benching..
Cam Bar Press (5 inch deep in groove) (no lift off) (2 sec pause)
10x1x365.... those babies are way past my chest plate, felt like my hands were almost behind me.. ha ha
Green Band Med Grip Press (bands knotted and looped under bottom bar of bench, add alot of tension at top and bottom, don't know how much) (touch and go)
10x1x405 plus green bands... smooth, and fast stopped here.
All Glory to God
Aaron
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Old II
Feb 13, 2009 14:32:42 GMT -5
Post by 72 on Feb 13, 2009 14:32:42 GMT -5
Are you saying the cambered bar increased the ROM 5"? Man would I be terrified of pulling something if that were the case. In fact, I get scared having to bench flat-backed once a week.
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Old II
Mar 11, 2009 7:35:36 GMT -5
Post by Deleted on Mar 11, 2009 7:35:36 GMT -5
Been busy with work and coaching to post, will make a better effort... 3/9/09 Comp Squats (day 1 of 2 squatting) 1x1x605 1x1x605 1x1x605 1x1x605 1x1x605 1x1x605 Comp Bench (No lift off) (2 sec pause) (tech work) Day 1 of 5 6x1x455... Comp Deadlift (day 1 of 3 Deadlifting) 1x1x545 1x1x605 1x1x655 1x1x705 1x1x755.... stayed here though weight was not heavy, all I was supposed to hit without getting fired up, just focused.. Weighted Sit ups.. Comp Training day has really been paying off.. Taking it ez on squat, just do not want to push knee right now... 3/10/09 Great day of benching..... Comp Bench (no lift off) ( 2 sec pause) Day 2 of 5 1x1x405 1x1x455 1x1x475 1x1x500 1x1x520 1x1x540 1x1x560.... strong... 1x1x600.... xxxxx no lift... 1x3x505.... 3 sec pause Should have went to 575-580 and hit it, but I wanted 600 again in my hands..weight came down strong, good pause... weight came about 4 inches off of chest and stallled.. Good thing was 600 did not feel that heavy on the way down, on the way up thought ... Hopefully 600 is a few months away.. Seated Shoulder Press 8x2x320.. went lighter after heavy benching... Standing Abs.... Program is rolling along.... All Glory to God Aaron
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Old II
Mar 11, 2009 10:13:42 GMT -5
Post by 72 on Mar 11, 2009 10:13:42 GMT -5
Very nice man. Glad to see the weight felt good.
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Old II
Mar 12, 2009 8:04:09 GMT -5
Post by chancey on Mar 12, 2009 8:04:09 GMT -5
Looking incredibly strong Aaron. That is very impressive lifting.
Your Conan Effect Method seem to be pretty popular now. I'm tryin to disect it from the post. Oh, don't wory about giving out any secrets. Noone here is going to be threatening your numbes anytime soon.
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Old II
Mar 12, 2009 9:28:30 GMT -5
Post by scottmitchell74 on Mar 12, 2009 9:28:30 GMT -5
Awesome. Look forward to meet results!
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Old II
Jun 5, 2009 20:56:30 GMT -5
Post by 72 on Jun 5, 2009 20:56:30 GMT -5
Hey Aaron, how have you been doing?
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Old II
Jul 30, 2009 11:19:25 GMT -5
Post by Deleted on Jul 30, 2009 11:19:25 GMT -5
Just checking in....
Have been dieting hardcore... I have lost 40 lbs since April, down to 322 from 362... Feeling alot healthier and more energy...
Lifting has been going fine, will be 308 by end of August, goal is to be 275 by early winter so I can set training program.
I enjoy everyone's, keep up the good work
All Glory to God
Aaron
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Old II
Jul 31, 2009 8:19:41 GMT -5
Post by scottmitchell74 on Jul 31, 2009 8:19:41 GMT -5
Awesome! Keep it up. That's the hardest part, self-denial.
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Old II
Sept 10, 2009 16:49:19 GMT -5
Post by Deleted on Sept 10, 2009 16:49:19 GMT -5
Checking in... Down to almost 318... at 300 you can see abs that will be nice to have again 275 full 6 ... Was invited to the RAW Unity Championships this coming 2010 by Eric T. so now that is the plan if my body can hold it together... Training is going ok, a month ago I had a slight hamstring tear with 715 (ya, I had the back of my leg full of leaking blood under the skin, it was not cool.. I could not believe it, with that sort of light weight to have that happen was dis-hearting to say the least. But I worked around the problem.. blah blah blah.. I have been working around the injury and have been able to start pulling again with a little weight this week.. The lighter bodyweight is has taken some getting used to on the bench.. Monday.. Morning session (6:00 am) Comp Bench... 405x10x1.... light, improve technique, increase overall volume and improve my GPP Afternoon Session Comp Squat (used knee wraps on heavier sets) 315x5x2 405x5 505x5 605x5x2... (kw) to aid in recovery from bottom and take away stress from the hamstring.. Bench II (2 sec pause) (no lift off) (tech work) 405x20x1 (20 sets of 1) Comp Deadlift (weight on 3 inch box) 640x10x1... 80% of 800.. weight was very light and fast, was pleased felt no pain in hamstring.. Shrugs 505x5 605x5 705x5... did not want to rush stress on hammy... Then some biceps and abs... Tues... could not lift.. Wed... Band Box Squat (Green Band) (belt only) 505x10x1 plus bands... weight moved well, no pain in hammy.. 2 Board Press (no lift off) (2 sec pause on board) 505x5x1 505x1x3... 5 was there but was only supposed to do 1, save the triceps.. Deficit Pulls (This concerned me, really stretching the hamstring, but all went well, went extremely light) 20x1x505... basically just speed pulls.. Seated Shoulder Press 10x1x315.. smooth Then biceps and abs again... Have been benching 5 days a week and some days twice.. Have been showing up before teaching to add more volume (6:00 am sessions are not fun,but part of the price).. Every couple weeks, I will bench 3 times in a day.... Have been squatting and deadlifting 3 days a week, 2 days a week are double days.. Ex.. Squat, Bench, Deadlift, Squat (variation) Monitoring volume and intensity levels are key and rotation of other variables.. Thrs.. no workout, had to help move a freezer.. Friday.. Squat, Bench Deadlift, Squat (depending on fatigue level) All Glory to God.. Aaron
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Old II
Sept 11, 2009 12:41:06 GMT -5
Post by dopar66 on Sept 11, 2009 12:41:06 GMT -5
Glad to see you posting LIFTING weights instead of just bodyweight! Don't get me wrong, it's AWESOME for you to have lost that much, but it is mind boggling and awe inspiring to read your workout logs (ham tear and all, glad it's recovering btw).
That's one intense program you're on. I have no intention of doing anything similar ever.
Hope training goes great until the RUM!
God Bless.
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Old II
Sept 12, 2009 14:51:16 GMT -5
Post by Lionel on Sept 12, 2009 14:51:16 GMT -5
Oh yea i forgot to tell you at the school, Derek told me to tell you to bring the new USAPowelifting Magazine cause he said that there was a article about us in there.
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Old II
Sept 14, 2009 20:40:19 GMT -5
Post by Deleted on Sept 14, 2009 20:40:19 GMT -5
Been out of town.. 9/11 Session I Comp Bench Pause ( 2 sec) no lift off 10x2x405.... all reps very smooth... Session II (early ) Box Squat with 90lbs of chain 5x2x315 plus chains 1x2x405 plus chains 1x2x455 plus chains 1x1x505 plus chains 1x1x555 plus chains 1x1x605 plus chains Comp Bench (Pause 2 sec) (no lift off) 10x1x455... very smooth Speed Deadlifts with 120lbs of chain 20x1x505 plus chains ( 1 reps every minute) Then Biceps and abs.... Had to leave town... 9/14 Today.. Comp Deadlift (on 3 in box) 6x1x705... smooth, nice to have some weight in my hand... weight was fast, no hammy issues, blood is re-absorbed back into leg and all feels ok.. Still will not push... Comp Bench (2 sec pause) (no-lift off) 20x1x405..... this is technique weight... Shrugs.. 5x605 5x705 5x755.. stopped did not want to rush it yet.. More biceps and abs... Bodyweight is down to 318... since losing the weight my arch is HUGE on the bench, I am almost at a decline... I can not wait to go heavy.. Last week 6 sets with 505 on 2 board were extremely light and fast.. SKipped squats today..... Tues is Volume benching... Wed.. is Heavy Benching, Squat variation, and deadlifting variation, plus shoulder press.. All Glory to God Aaron
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Old II
Sept 14, 2009 21:27:32 GMT -5
Post by 72 on Sept 14, 2009 21:27:32 GMT -5
Please continue to post if possible. Love following you log.
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Old II
Sept 18, 2009 19:44:05 GMT -5
Post by Deleted on Sept 18, 2009 19:44:05 GMT -5
Wed..
Session I (6:00 am)
Comp Squat
5x2x315 5x2x405 5x2x505
Comp Bench (no lift off) (2 sec pause)
20x1x405
Session II (3:00)
3 Board Press (no lift off) (2 sec pause)
5x3x505... was to light..
Band Box Squat (blue band)
225x2 plus band 315x2 plus band 405x2 plus band 455x2 plus band 505x2 plus band
Speed Deadlift
505x20x1.. rep every 30 sec..
Seated Shoulder Press
5x2x315
Then Biceps and Abs
Thrs..
Comp Bench
10x2x405
Friday
Session I (6:00 am)
Speed Pulls with chains (90lbs)
12x1x505 plus chains.. one rep every 30 sec
Comp Bench (Volume) (2 sec pause) (no lift off)
30x3x365
Session II (2:30)
Box Squat
5x1x605
Comp Bench (no lift off) (2 sec pause)
20x1x405
Lat Pull down to front
3x5x315
Training is going great am down to 310lbs.... used a calibrated scale... Extra workout are really buring the calories... Have been keeping the intensity down but volume up, will contineu for 2 more weeks, then 3 weeks of intensity lower volume, then a fine mix..
All Glory to God
Aaron
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Old II
Sept 19, 2009 17:20:32 GMT -5
Post by Lionel on Sept 19, 2009 17:20:32 GMT -5
Have been keeping the intensity down but volume up, will contineu for 2 more weeks, then 3 weeks of intensity lower volume, then a fine mix.. I think you mean continue, coach.lol
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Old II
Oct 5, 2009 19:52:14 GMT -5
Post by Deleted on Oct 5, 2009 19:52:14 GMT -5
Training is going great... at a steady 308.... hopefully be 275 by April...
Presently working out 9 times a week....
Sunday 2, Tues 2 - Fri- 2, Mon-1 Wed- 1, Thr-1
Using the Boris Sheiko Pro Template, (boris sheiko on-line translation) there are 204 pages of the keys to success lined out for you then I add my own modifications... for what I know how my body respones plus some extra stuff here and there..
I am using the pro training regime....
Double days I am at the school at 6:00 and hit if for 90 min.. then again in the afternoon for 2 plus hours..
Single Days afternoon only.
Russians don't like daisies is a motto to live by in the weightroom... I deadlifted 5 sessions last week , squatted 4 and benched 10 times.. some are double sessions...
You must train yourself to work through the soreness and dig deep for what you want and visualize your success.....
All Glory to God
Aaron
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Old II
Oct 5, 2009 21:39:57 GMT -5
Post by quadancer on Oct 5, 2009 21:39:57 GMT -5
Just....wow. And speed reps with 505??? God is!
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Old II
Oct 6, 2009 7:14:01 GMT -5
Post by dopar66 on Oct 6, 2009 7:14:01 GMT -5
That is one nasty routine, Aaron! No daisies in YOUR yard!
God BLess.
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