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Post by buckeye2010 on Jun 21, 2011 18:46:33 GMT -5
Weights felt a little heavy tonight.
Bench 45x10 135x12 185x12 225x5 275x3 paused 300x5 last rep paused 340x3 300x5 last rep paused 340x3 300x8
Seated cable row with v handle 120x10 150x8 180x6 195x5
crunches 3x20
Preacher curls 70x10 80x6 90x5 70x10
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Post by buckeye2010 on Jun 25, 2011 10:06:05 GMT -5
Did a light workout but felt a sharp pain in my left shoulder on last set of close grips. I put ice on it and don't feel any pain now but it is real concerning considering this was a light day.
Close grip bench 45x20 135x12 185x10 225x6 275x6 295x5 315x3 315x1 Felt sharp pain after i rep and stopped
Tricep pushdowns 90x10 110x10 120x8
Seated cable rows with v handle 120x12 150x10 165x10 195x8
Preacher curls 70x10 80x8 90x6
Crunches 2x30
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Post by buckeye2010 on Jun 28, 2011 17:59:50 GMT -5
Bench 45x20 135x12 185x10 225x5 paused 275x3 paused 305x5 last rep paused 345x3 305x5 last rep paused 345x3 305x8
Close grip bench 225x6 265x3 295x3 295x3
seated rows 90x10 90x10 135x6 135x6
preacher curls 70x10 80x8 90x6
crunches 2x30
weights felt real heavy and dropped down in some of my sets
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Post by buckeye2010 on Jul 2, 2011 6:39:36 GMT -5
Just a quick workout. Heading to Florida for vacation
decline bench 45x20 135x12 205x10 255x6 275x5 295x5 315x8
Close grip 225x10 275x6 295x5 315x4
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Post by Rosario-546 on Jul 7, 2011 6:28:43 GMT -5
How close is your close grip?
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Post by buckeye2010 on Jul 12, 2011 20:02:39 GMT -5
Rosario, Just got back from vacation so I have not been on the computer. I actually took my lap top with me but had it stolen. On my close grip width I put my index and middle finger on the smooth part of the bar and the rest of my hand is on the knerling. Most people i see use a much narrower grip but I am a firm believer that I want to keep my wrist and forearm as straight as possible and keep my elbows in tight. I want to keep the pressure off of my wrists.
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Post by buckeye2010 on Jul 12, 2011 20:09:17 GMT -5
First workout in 11 days. Went in thinking of going pretty light but did end up fairly heavy. The weights felt really light. I guess the time off did me good.
Bench 45x20 135x12 225x6 Paused 275x3 Paused 315x3 Paused 335x3 Paused 350x3 T&G 315x5 Last rep paused 225x12 Paused
Close grip 225x7 275x6 295x5 315x3
Seated cable rows with V handle 120x12 165x10 195x7
Preacher curls 70x10 80x8 90x6
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Post by tcajim1 on Jul 14, 2011 13:10:55 GMT -5
350 x 3 and all paused is really big.... maybe one day I'll get there! Nice lifting.
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Post by buckeye2010 on Jul 21, 2011 16:37:03 GMT -5
Thanks for the comments, today was just aquick workout because I have finals.
Bench 45x20 135x12 185x5 225x5 275x5 315x3 Paused 340x2 Paused 355x1 Paused 335x3 315x5
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Post by buckeye2010 on Jul 26, 2011 20:57:46 GMT -5
Short workout with low intensity
Bench 45x20 135x12 185x6 225x5 275x3 paused 315x3 paused 335x3 paused 360x1 paused 335x4
Close grip bench 225x10 275x5 295x3
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Post by buckeye2010 on Jul 27, 2011 19:45:30 GMT -5
First time doing deadlifts since 1995 so I went real light
Deadlift 135x8 185x6 225x5 275x3 325x1 275x3
Low back extensions on machine 105x10 150x8 180x6 210x5
Cruntches 3x30 Hanging leg lifts 3x20
Deadlfts actually felt good but I have a long ways to go
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Post by zimbo415 on Jul 27, 2011 20:38:28 GMT -5
What made you decide to do deadlifts? Also what is your all time best deadlift?
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Post by buckeye2010 on Jul 28, 2011 16:10:15 GMT -5
I actually just got kind of bored concentrating on the bench and I use to enjoy doing deadlifts. I had some back problems back then so I cut out deadlifts and squats. I will probably stay away from squats and am goig to take it real slow on the deadlifts.Plan on donig some push pull contest but will wait until my deadlift is higher than my bench.
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Post by George on Jul 28, 2011 16:50:01 GMT -5
I tend to overtrain my back because of my squat volume, but have noticed that using sumo seems to save my back a lot. Not sure what style you use, but if your not squatting, sumo may be a good way to sneek in more leg work (since it is more leg driven initially) and save on your back. The only downsde is using it frequently is said to be cause for hip-inflamation.
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Post by buckeye2010 on Jul 30, 2011 12:35:06 GMT -5
George, thanks for the tip. I actually tried doing sumo and just did not feel comfortable so I went back to conventional. Squats were the one exercise that really bothered my back so I am sure I will not return to them. I am being very carefull to my form and trying to not overdo it.
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Post by buckeye2010 on Jul 30, 2011 12:39:53 GMT -5
Upper body workout
Decline bench 45x25 135x12 185x10 225x10 275x10 315x8 315x8
Close Grip Bench 225x10 275x8 295x7 315x4
Seated rows w/v handle 150x10 180x8 180x7 180x7
Preacher curls 70x10 80x7 90x5 70x8 70x7
Crunches 3x30
Hanging Leg lifts 3x20
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Post by George on Jul 30, 2011 15:23:49 GMT -5
I understand...I keep toggling back and forth.
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Post by tcajim1 on Jul 30, 2011 17:34:55 GMT -5
Buckeye - Thanks for the compliment! I've been doing these competitions since 2001, when a friend told me about it less than 3 months before it happened. So i went and tried it, and was hooked despite finishing 12th way back then.
Over the years I've learned how to train for it correctly... and now i'm down to my last 4 weeks. It took me quite a while to hone in on the right balance cuz I wasn't very good at if for a while.
Thanks again! I hope to not disappoint come September 1. My entire focus is on this! It's kinda my 'mid life crisis' - lol, at the young age of 38!
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Post by buckeye2010 on Aug 1, 2011 17:05:44 GMT -5
Second deadlift workout
Deadlift 135x10 185x8 235x6 295x3 335x1 275x5 225x5 Back extension Machine 135x10 180x10 210x8 210x8
Crunches 3x30
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Post by buckeye2010 on Aug 2, 2011 20:20:24 GMT -5
Just kind of played around today and changed things up but had apretty good workout
Bench 45x20 135x12 185x6 paused 225x6 paused 275x3 paused 315x3 paused 345x3 paused 335x5 t&g 280x7 paused
Close grip bench 225x10 275x6 295x5 295x5
Seated row w/v handle 150x10 180x8 180x8
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Post by Rosario-546 on Aug 3, 2011 6:29:31 GMT -5
You do a lot of CG, im assuming that's your bead and butter for assistance work?
How close is your close grip, Thumb from smooth TFS, or closer? I wreck my shoudars everytime I work in CG, might be because my tricpts are ok so I push the weight higher then my shouldars can take, need to work them in slower.
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Post by buckeye2010 on Aug 3, 2011 15:55:58 GMT -5
Yes, CG is my main assistant exercise. Most any exercise I do concentrates on nthe larger muscle groups. At my age I am not into shaping exercises, I just want to worry about the core exercise for each body part.
As far as my grip my index finger is on the smooth part of the bar so it is not real narrow. Most guys I see do it way to close and put to much stress on the wrists. I do have shoulder problems but CG does not bother it. In fact I use to put my index finger on the power ring for my regular bench but brought my grip in because of shoulder pain. My normal gip now is with the little finger on the power ring.
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Post by buckeye2010 on Aug 5, 2011 16:28:59 GMT -5
Light shoulder day
Decline bench 45x20 135x12 225x10 275x10 315x8
Close grip Bench 225x10 275x8 295x6
Seated rows w/V handle 150x10 180x8 180x8
Preacher Curls 70x10 8x8 90x5 70x8
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Post by Rosario-546 on Aug 10, 2011 6:21:22 GMT -5
Thanks for the CG tips, going to start mixing them in with lighter weights.
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Post by buckeye2010 on Aug 10, 2011 19:11:43 GMT -5
Rosario, I hope you will find it will help your triceps power. I will be following your progress. It has worked well for me and wish I had utilized that grip earlier in my career.
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