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Post by yankees on Apr 4, 2013 16:36:13 GMT -5
Nice work $ Bill !
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Post by bblackstone on Apr 8, 2013 21:58:01 GMT -5
Nope. Today my wife and I put on a bench clinic. I can not believe this women. She has not lost a step. I hate lifters like that. Thankfully she will never be in my weight class. For two obvious reasons.
135x10 225x5
had to let Mary do her work out. My spotter was with a client. I don't like to bother him while he is working.
After her work out. I set up her work outs so you know its not easy. Oh heck here it is. Mind you she's 52 years young. Hot as all get out too. Yeah me!!!!
65x10 95x7 135x3 95x5 105x5 110x5 115x5 135x3 150x1 comp pause. CRUSHED it!!!!
She wanted to do more. I feel fatigue had set in.
For my turn 135x10 225x7 315x3 405x5 425x3 440x3 470x1 They say it was a competition pause. I disagree. Still. Hit it pretty good.
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Post by osu122975 on Apr 9, 2013 19:21:53 GMT -5
Nice work. Big benchin!
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Post by bblackstone on Apr 10, 2013 0:14:42 GMT -5
The gym I work out at wants to put on a one horse show. Fly Paul in and two other 100% RAW certified judges and have me attempt the world record for my age and weight class. Sell tickets and every thing. I declined the offer. First of all. It just don't work that way. Second. How about a meet and they can still fly in judges. So we are aiming for a push pull event. I will keep all posted as this moves forward. Looks like the state of Washington may be joining the ranks "officially' as part of 100% RAW.
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Post by osu122975 on Apr 10, 2013 5:28:26 GMT -5
The gym I work out at wants to put on a one horse show. Fly Paul in and two other 100% RAW certified judges and have me attempt the world record for my age and weight class. Sell tickets and every thing. I declined the offer. First of all. It just don't work that way. Second. How about a meet and they can still fly in judges. So we are aiming for a push pull event. I will keep all posted as this moves forward. Looks like the state of Washington may be joining the ranks "officially' as part of 100% RAW. That sounds exciting.
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Post by bblackstone on Apr 16, 2013 10:32:55 GMT -5
Last week I put on a clinic this week I looked like it was my first time on the bench.
135x10 225x7 315x3 405x1 475x1 sloppy. Every thing was fine until I got to the triceps. Then for some reason I started to push the bar up but at an angle that landed the bar above the top of my chest in turn I hit the upright. No lift! Finished the lift but still. Sloppy. 500x1 again got it to the triceps and started to J towards the uprights. Missed the lift. 500x1 started to J a little earlier. Right off the chest. I'm thinking shoulders failed and my instincts was to go to the triceps. J ed and I was done. Needing to know what was the cause. 405x1 J'ed at the triceps 315x3 J'ed the first. Spotter told me to straighten out. Came up correctly on the next two. Felt real weird on the triceps. 225x5 Concentrated real hard on the mechanics and form. First J'ed next 4 felt real weird again 225x3 Missed my chest mark and J'ed. Slowed down and went with mechanics again. Again felt real weird on the triceps.
This morning I have figured it out. It's my arch. I have been improving on my arch so much that. The triceps have been trained to push from a different angle. Therefore they automatically go towards that angle for strength which creates the J effect.
Next week. All mechanics with nothing over 315. Retrain my triceps. May have to do mechanics for two weeks. I think that will be the cure. Then 500. 500 didn't feel overwhelming when I was trying it. So it is close.
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Post by buckeye2010 on Apr 20, 2013 9:13:52 GMT -5
I have often thought about trying to arch my back but have always been afraid of putting too much pressure on my back.I have bulging discs at L4 andL5 so I am a very flat bencher that puts me at a disadvantage. I can see where it would change the angle of the motion .Good pickup.
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Post by Ryan on Apr 20, 2013 11:21:18 GMT -5
I have often thought about trying to arch my back but have always been afraid of putting too much pressure on my back.I have bulging discs at L4 andL5 so I am a very flat bencher that puts me at a disadvantage. I can see where it would change the angle of the motion .Good pickup. Flat back puts you at a sever leverage disadvantage and also puts your back in a more prone spot, because believe it or not, your back in general and spine specifically are at their strongest and safest when arched.
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Post by bblackstone on Apr 22, 2013 0:04:53 GMT -5
I have often thought about trying to arch my back but have always been afraid of putting too much pressure on my back.I have bulging discs at L4 andL5 so I am a very flat bencher that puts me at a disadvantage. I can see where it would change the angle of the motion .Good pickup. My L6 is fried. I feel better with the arch. As high on the traps as possible. And remember pull your rear delts in from the spine not from the out side like a wrapping motion. Put the muscles around the disc's
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Post by bblackstone on Apr 23, 2013 12:03:50 GMT -5
Worked on form.
I think another day of form is needed.
135X 10 with two re racks to get the placement/hand off in the correct spot.
135x10 with several re racks repositioning the bar. I am having difficulties for some reason getting the bar out to over the chest point of connection.
135x5 fixed the hand off with light weights
225x5 re rack after 2 then hit 3. The hand off again the trouble.
225x5 fixed again
315x1. stayed true to all aspect of the lift. Great lift. Flew off the chest with out any J'ing. Spotter had to push the bar out the the position of start though. This has me greatly concerned. J'ing is almost gone though.
405x3 Lost my footing but. Hand off went well I hit the chest point fairly well. When I was tiring on the third rep I J'ed just a tad.
225x10 Came off the rack well. I was missing the chest mark each and every time. I came up high on the chest and just before the touch I corrected. Now the J is at the bottom. Fatigue.
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Post by bblackstone on Apr 26, 2013 13:13:34 GMT -5
I think I'm going to try changing out my shoes also. My heels may be too high, increasing my arch a little to much. For my style. I get high on the traps and use my rear delts as my stabilizing muscles. Really load up on the rear delts. This may be forcing me to rely on the triceps in an uncommon movement.
Any thoughts.
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Post by yankees on Apr 26, 2013 18:29:30 GMT -5
Dollar Bill
I have used Chuck Taylor's in the past and Asics wrestling shoes with good success - seem to give me good leg drive - no slippage
Just my 2 cents
Cheers
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Post by bblackstone on Apr 27, 2013 12:52:47 GMT -5
Dollar Bill I have used Chuck Taylor's in the past and Asics wrestling shoes with good success - seem to give me good leg drive - no slippage Just my 2 cents Cheers 2 cents is better then no sense. Thanks. I will look into it.
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Post by nachtegaal45 on Apr 27, 2013 19:19:09 GMT -5
Excellent work on form;I used to protract my shoulder blades during liftoff so I can see where that form checking comes in handy!
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Post by bblackstone on Apr 30, 2013 10:29:56 GMT -5
Worked on form. Turns out its not my shoes or anything except I am not keeping up with my arch. Traded off shoes, and all kinds of things. turns out I just need to focus more. Think about what I'm doing. Go through the lift before it actually happens. Spotter was not there last night so today I will try my fixed form with some real weight.
135x10 225x10 225x10 I racked and reloaded every lift. Quick like. Make sure its all natural. Total exhaustion.
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Post by yankees on Apr 30, 2013 14:19:33 GMT -5
Nice work Bill - you will be back at 315 before you know it Just kidding $ Bill, once the form thing kicks in, you will be ready to obliterate the existing bench record Have at it - dawg
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Post by bblackstone on May 1, 2013 17:32:06 GMT -5
Thanks Yankees, It will and I believe it did. Did bench again on Tuesday. Form kicked in real nice. Figured it out and BAM!
135x10 225x5 315x3 405x1 465x1 Comp. pause plus.
Killed them all with top notch form. No weird feeling in my wrist or forced movements.
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Post by bblackstone on May 2, 2013 0:03:49 GMT -5
Next week I am going to TRY to post every work out. Why you ask? I start my round of Tribustol. please watch the strength gain and the ability to lift heavy every single day. The next six weeks will be a huge push. My ace up my sleeve of course is the Tribustol. So stay tuned and watch a 52 year old kill the tonnage.
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Post by bblackstone on May 2, 2013 21:37:15 GMT -5
I have some time so I will post tonight's work out also. No time tomorrow, so Friday gets mixed in with today
V bar cable rows 3 sets 220x10
Z bar curls. Wide grip 3 sets 110x10
rope cable pull downs 3 sets 220x10
Wide bar cable rows 3 sets 220x10
hammer curls 50x10 55x8 60x6
strength machine triceps bench 90x10 180x10 2 sets
cable bend overs 3 sets 140x10
lower back stand ups 3 sets 45x10
abs
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Post by bblackstone on May 6, 2013 23:42:05 GMT -5
Monday
Flat bench day
135x10 225x5 315x3 405x3 425x3 435x3 440x3 Third rep both sets. Bottom of triceps slacked. Need a touch then they went up.
abs.
Tuesday I finish chest with legs.
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Post by bblackstone on May 12, 2013 13:42:27 GMT -5
Tuesday legs squats 135x10 225x8 315x6
leg curls 100x10 3 sets
leg extensions 160 x10 3 sets
leg presses 270x10 3 sets
Wednesday shoulders flys 50x10 55x8 60x10
cable cross overs 40x10 50x10 60x7
straight bar shrugs 315x10 3 sets
Thursday back straight bar cable rows from floor 225x10 3 sets
straight bar cable rows from center 225x10 3 sets
cable pull downs straight bar 140x10 3 sets
bent over rows 110x10 3 sets
1/4 bend over dumbbell rows 40x10 3 sets
plate straight leg bend overs 45x10 3 sets
Friday arms
straight bar curls 110x10 3 sets
cable pull downs 225x10 2sets 225x9
hammer curls to the shoulder 55x10 60x10 70x9
side arm cable pull downs 40x10 50x10 50x8
hammer curls to the pectorals 60x10 65x10 70x7
triceps bench 135x10 225x10 315x10 355x7 405x3
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Post by bblackstone on May 13, 2013 22:55:01 GMT -5
Bench day
135x10 225x10 315x7 7Th comp + pause 365x5 5Th comp +pause 385x5 5Th comp + pause 395x5 all T&G 405X3 3 Comp pause 430x3 all T&G 455x2 all T&G
next Monday all comp pause lifts. Except warm ups. I hope I remember
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Post by bblackstone on May 17, 2013 0:35:48 GMT -5
Missed Tuesday and Wednesday do to work
Thursday
Back Standing machine rows from top pin V bar 220x10 3 sets
from middle setting 220x10
from floor 220x10
reverse incline bench rows 45o angle 50x10 3 sets
plate bend overs 45x10 3 sets
wide grip handled bend bar machine rows from top pin 220x10
from middle 220x10
from floor 220x10
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Post by bblackstone on May 18, 2013 0:03:14 GMT -5
Friday
Arms shoulder
single arm rope pull downs from the side to the side 40x10 50x10 60x10
straight bar curls
90x10 100x10 90x9
sitting shoulder rows right and left arms
45x10 90x10 125x10
push downs 90x10 180x10 230x10
straight bar shoulder shrugs 135x10 225x10 295x10
straight bar triceps pull downs
240x10 2 sets 240x8
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Post by bblackstone on May 20, 2013 21:19:15 GMT -5
Fat bench day
Shoulders not feeling real good. Left arm center head a little sore.
Including warm ups
135x10 225x7 315x1 335x10 360x8 385x6 410x4 435x2 465x1 Hit them all. Most clean. 465 was a little hesitant at the triceps. But she locked out even.
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