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Post by bblackstone on Feb 2, 2013 2:09:30 GMT -5
Seeing some of the members will be a great deal. Nothing like getting to compete with some of the strongest athletes in the world.
Friday
Back to the burn outs. After yesterday I thought for sure I in fact would be burnt out. Quit the opposite.
After warm ups 225 seemed light. So I upped the ante.
255x15 like all week. One minute between sets 225x15 195x15 155x15 135x15 should have at least gone 145.
Shoulders
Behind the neck over head presses. 135x10 155x8 165x6
shoulder pulls on the smith 135x10 185x8 205x10
shrugs on the smith 135x10 225x12 315x8
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Post by bblackstone on Feb 2, 2013 2:18:03 GMT -5
Well the week is done. Next week work wise looks promising ;D. I should make all my work outs with plenty of rest. Same routine except less burn out days more heavy days. Monday burn outs 5 sets of 15\ Chest Tuesday Wednesday 5 sets of three\ legs-shoulders Thursday 5 sets of 15 \back Friday 5 sets of 3\ arms-wrist I feel things are going well. I get more excited by the day. 400 is right around the corner, and the world record is well in reach. Now the real focus. World record plus 20 lbs and the belt.
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Post by bblackstone on Feb 5, 2013 14:16:29 GMT -5
I was wrong with my last Weeks plan for this week. Monday 5 sets 0f 3 chest Tuesday 5 sets of 15 legs Wednesday 5 sets of 5 back Thursday 5 sets 15 shoulders Friday 5 sets of 3 arms
Monday was a great day. Fantastic start to the second week of the three week program.
Warm ups not included.
370x3 all clean 375x3 2 sets all clean 380x3 2 sets first set clean. Second set grounded out 3rd rep. Finally I peaked out! Fridays session will start with 385x3 and go from there.
Machine flys. My right forearm felt a little strained. I opted out of any more pressure. I have to watch these old muscles.
My spotter wanted to know what I put in my oat meal in the morning. He has never seen anybody get stronger as the weights increased during a single work out session. I personally think the muscles are remembering the load of three years ago.
I put a lot of credit for my early success to Tribustol. This stuff is amazing. How many 52 year old power lifters do you know of that can come back after three years off and perform this routine at this level? The recovery time is unbelievable. No aches no pains no stiffness. I never wake up the next morning wondering if I will be able to go to work, or to perform at an accelerated rate at the gym.
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Post by 72 on Feb 5, 2013 21:17:07 GMT -5
Now this is my type of routine! Bad donkey weights being thrown around at that volume as well. Best of luck crushing PRs.
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Post by bblackstone on Feb 5, 2013 23:31:31 GMT -5
PR's! World records or nothing. If I PR it will actually crush the world records so. OK PR's
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Post by bblackstone on Feb 6, 2013 1:47:13 GMT -5
Tuesday
Spotter was there today so my accessoriel work was done to his schedule. Again give and take.
Not including warm ups
Again. One minute between sets
260x15 245x15 225x15 185x15 145x15
Clean and jerk. Had not done these since 1978. They felt weird but they are as I remember. Killers.
3 sets of 7 95lbs whooped my butt!
Glad I did them.
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Post by 72 on Feb 6, 2013 7:36:33 GMT -5
The sets of 15 are pretty close to failure?
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Post by bblackstone on Feb 6, 2013 13:49:19 GMT -5
Sets 1 through 4 were. The 5th set should have been more weight.
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Post by bblackstone on Feb 7, 2013 1:52:58 GMT -5
My normal spotter did not show today. The spotter I had, though thankful. He was not top notch. Still it helped me work on my stabilizers muscles a little trying to keep control of the weight.
355x5 grinder on 5 335x5 2 sets 335x5 5 was sticky 345x5 5 was a grinder.
Something I have totally forgot about. Lactic acid. I forgot how it can build up in your chest and how to remove it. reverse dumbbell flys.
60x10
machine reverse ISO presses. Each set consist of the mentioned reps .Except wide grip then narrow grip. All in all. The following is 6 sets with only a one minute break after 2 sets. 90x10 140x8 160x8
Dumbbell shrugs 90x15 100x10 110x15
Dumbbell shoulder flys 50x10 45x12 40x15
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Post by toolpod on Feb 7, 2013 20:48:27 GMT -5
Lucky find, grabbing a good spotter on the fly. I don't trust any random spotters anymore.
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Post by buckeye2010 on Feb 7, 2013 21:47:58 GMT -5
What weight class are you planning on competing in? Also what age group will you be in besides Open. I look forward to turning 60 in May and setting some world records and PR's myself
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Post by bblackstone on Feb 8, 2013 0:42:13 GMT -5
What weight class are you planning on competing in? Also what age group will you be in besides Open. I look forward to turning 60 in May and setting some world records and PR's myself Good luck on the PR's. I hope I'm at the meet you set them at. 52 years old 220 and 242 classes. I'm at 235 BW right now.I will get my weight down. I'm going to get in a comfortable weight zone and just stick with that. I feel I should be able to out bench any 52 year old in any weight class I'm in. World wide!
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Post by bblackstone on Feb 8, 2013 0:48:57 GMT -5
Thursday. Man this routine is getting to me.
Not including warm ups
255x15 2 sets 235x15 225x15 12 through 15. grinders. really had to dig deep. Then again that's what this program is all about. Learning how to push correctly and quickly even though totally fatigued 185x15
reverse flys 45x10
standing rows
rope 205x12 215x10 225x12
closed grip handle 205x12 215x10 225x10
wide bar 205x12 215x12 225x12
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Post by 72 on Feb 8, 2013 20:58:15 GMT -5
How many pills come in a bottle of Tribustol? I find it strange their website doesn't mention it. Though they do indicate they have a 30-day full money-back satisfaction guarantee.
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Post by bblackstone on Feb 9, 2013 2:41:10 GMT -5
150. Worth every dollar. I wrote a blurb a while back on how you can put your commonly used supplements off to the side for two cycles of Tribusol. Then if you wish go back to it. Keeps the cost down. While in between cycles I just do protein and vitamins. Plenty of B.
That guarantee. You can take that to the bank. A business owner who gives a 100% guarantee shows great confidence and holds no fear. You won't need the guarantee. Still its nice to know its there.
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Post by bblackstone on Feb 9, 2013 2:48:45 GMT -5
Time to find a new gym. I have out grown this fu-fu gym. Spotters never showing up. Trying to lift heavy. Set up a spotter. Says he will be there at a certain time. Never shows. Three days no show. What ever. Anybody know of a reputable power lifting gym in the Olympia WA. area?
Last day of week two of three weeks
I was to do five sets but could only get help for three.
Not including warm ups
385x3. Crushed them 390x3 3 was sticky 390x3 again crushed them. So much so I was aiming for 400. Spotter had to leave. Junky spots but still he tried. That I thank him for. I really need to find a power lifting gym.
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Post by bblackstone on Feb 9, 2013 2:52:47 GMT -5
Next week
Monday 5 sets of 3 planned to start at 390. Hopefully hit 405. Beginning of the week. Its possible.
Tuesday 5 sets of 5. This is a weak point for me. I'm thinking 345 and see how that goes.
Wednesday 5 sets of 3 depends on Mondays results and how I feel after 2 weeks and 2 days of benching
Thursday 5 sets of 15 255 and work my way down from there.
Friday 5 sets of 3.
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Post by bblackstone on Feb 12, 2013 17:47:45 GMT -5
Monday. Day 1 of week 3.
Including warm ups 135x5 225x3 315x3 350x1
Working sets 390x3 nice 400x3 Two sets nice smooth 400x3 smooth easy 405x3 grounded out the third but made it.
reverse flys to empty lactic acid from the chest ISO incline bench
180x10 270x8 360x4 320x6
machine flys 200x10 240x8 260x6
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Post by 72 on Feb 12, 2013 21:11:02 GMT -5
Three sets of 400+. Awesome. I think you're officially back!
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Post by bblackstone on Feb 13, 2013 1:29:44 GMT -5
I'm leaning towards being back. Not yet. BUT..... after today I feel I may be on the right track. Thank you though.
Including warm ups 135x5 225x3 315x1
Day 2 of 3rd week of 3 week program.
Working sets. This by far is my worst rep sets. I always struggle with 5 reps............... Not today! ;'?
355x5 crushed them 360x5 as if I was warming up 370x5 LOL!!!!!!!!!!!!!!!! slaughtered them 375x5 two sets both times 3rd was a grinder. 2ND set of these actually went up smoother and felt better.
I'm feeling a lot more comfortable on the bench. I seem to be sliding into my position and gaining comfort almost immediately. Well as comfortable as one can be.
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Post by buckeye2010 on Feb 13, 2013 22:13:10 GMT -5
Great job on the bench. It really seems to be coming along.
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Post by bblackstone on Feb 14, 2013 0:30:00 GMT -5
Great job on the bench. It really seems to be coming along. Thanks and yes. Its getting there. Day three of week three of the three week program. Thank GOD its almost over. I have a Love Hate relationship with this program. I hate doing it but love the results. Not including warm ups 250x15 230x15 190x15 170x15 150x15 reverse seated shoulder presses on strength machine 90x15 180x8 2 sets 90x15 smith machine single arm shoulder pulls 135x12 160x10 185x10 dumbbell shrugs 85x15 90x12 95x10 shoulder flys 40x3 3 sets
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Post by bblackstone on Feb 15, 2013 14:24:08 GMT -5
Day four week three of three week program.
No spotters. These so called powerlifters are to inconsistent. I'm going out looking for a quality gym today. I took the day off for this very reason. Hopefully one of these posers will show up. I would like to try 410-415 x3 today. If I can find a suitable gym today I can be back at full power come March first. That will be cool. Next week is just abs and cardio any way and if there is no show the following week for max out, no big deal. I'll just do the sets I can and really start my concentration on stabilizing muscles and muscle attachments.
135x10 225x10 275x5 3 sets
Single arm Iso rows 4 different grip positions. 3 sets each.
45x10;90x8;135x6
Another reason for leaving this gym. I asked a guy if he could spot me yesterday. He told me not to talk to him unless he tells me too. I laughed and walked away. The rest of the night he was flashing gang signs at me. When I met up with him in the locker and he was away from the rest of his dip sticks. I explained I was a Christian man and promised GOD I would not whip the stupid out of him. I let him know I was from Chicago. There we don't tolerate fools like him. We just woop'em. I suggested he join a fight club. Show his stuff. He coward a moved quickly to the sauna. Then when I was leaving. He came out and was flashing his gang signals again, then slipped back into the gym. I guess that's what you get from 19.95$ a month gym. Anybody can afford it. Mostly posers and scum. I fear not for myself. My only concern is for my wife. What would happen if she went and I wasn't there. She wouldn't go. I don't feel others should control our day to day living from fear. So. I must go. Is there anybody that has an idea of a decent gym in Olympia WA.?
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Post by bblackstone on Feb 16, 2013 1:31:24 GMT -5
Last day of the cycle. Not only for this insane bench routine but also Tribustol. One month off and back on it again for two bottles.
Including warm ups
135x5 225x5 315x3 365x1
405x3 5 sets every single set I had to grind out the third rep. Weird.
Single arm cable pull downs
30x12 40x10 60x8
Rope pull downs
195x10 215x8 225x6
Best of all. I went out gym hunting. Success!!!! Found a body building gym with scattered power lifters. The guy I met. National all natural Champion body builder. Like me. Years ago. He's also 52 with a great desire to succeed. His girl friend just got in to powerlifting. So she is all gunge hoe. My wife and her hit it off just great. Now we both have work out partners. Joined today. Explained Tribustol to him. He is going to try it. This I feel is going to be a great benefit. Working out with a 300lb beast of a man. I do abs and cardio all next week and then I start at that gym. Really looking forward to it. Also. He is going to show me how to loose fat and not strength. This I really look forward too.
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Post by Deleted on Feb 16, 2013 9:39:16 GMT -5
Ahh I want one. Glad you found a good training partner.
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