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Post by osu122975 on Jan 3, 2013 7:06:51 GMT -5
I see you are still hitting pretty regular .Good job and keep it up. Yea, I'll stay at if for sure. Just wanna train right now, lift some weight and not think about percentages. I've let competition steer a lot of my training and have gotten away from the real reason I started this: which was to get stronger and healthier. I've read too many things via the net....lol....
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Post by osu122975 on Jan 3, 2013 19:13:11 GMT -5
1-3-13 SSB squat 55x10 145x2x5 235x2x5 285x5 Front squat 95x8 135x2x8 Lunges 2x10
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Post by osu122975 on Jan 4, 2013 19:17:40 GMT -5
1-4-13 Bench 45x2x15 95x2x8 135x2x5 185x2x5 225x2x5 275x3 add slingshot 275x5 295x5 315x5 Light band pushdowns 3x20 Hammer curls 3x20
Bench felt good tonight. Gonna be taking a lot more time between leg sessions - possibly once a week only alternating deadlift and squat for a little while, which will irritate me. My legs seem to need a lot more recovery and I like training often so I'll have to figure out something else to fill that void to keep the legs a little fresher. I could rest on those days, but what fun is that? LOL....
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Post by Rosario-546 on Jan 5, 2013 13:48:29 GMT -5
Nice work! Really wish I still had access to a SSB
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Post by Ryan on Jan 5, 2013 14:36:27 GMT -5
Good work there all around.
I think I'm the only one on this Duckies forum who cant bench to save his life! Lol
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Post by osu122975 on Jan 5, 2013 17:52:34 GMT -5
Good work there all around. I think I'm the only one on this Duckies forum who cant bench to save his life! Lol Ha...I wish I had a deadlift worth mentioning.... I have a feeling my bench may surpass my deadlift someday and its not from a lack of working on it. LOL....
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Post by buckeye2010 on Jan 6, 2013 16:52:31 GMT -5
Umless you aspire to compete in full power meets I woul'nt even worry about it. I have been dealing with two bulging discs at L4 and L5 for years so I only compete in bench. I stlii do lower body workouts but my major leg exercise is using a leg press machine.
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Post by osu122975 on Jan 6, 2013 17:55:20 GMT -5
Umless you aspire to compete in full power meets I woul'nt even worry about it. I have been dealing with two bulging discs at L4 and L5 for years so I only compete in bench. I stlii do lower body workouts but my major leg exercise is using a leg press machine. Very true. I'd like to do a full meet. I still have the old theology driving me of "a powerlifter is a three lift lifter", though I don't think less of others if they don't. I'm just only gonna dedicate one day/week to my legs and lower back on the big lifts and see what happens. I'll probably keep it in the 315 and less range until I get a few weeks out from a meet. Even then, I'll probably keep it under 90% anyway.
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Post by osu122975 on Jan 6, 2013 18:29:01 GMT -5
1-6-13 30 min elliptical
Man, it was difficult looking at the weight calling my name and having to tell it "no, not till Tuesday".
Looking to drop 25lbs to get under 220 for an April meet. Trimming weight lifting back to 3 days/wk using a chest day, back day and leg day. Starting at 2400 cals/day and 30 min steady state cardio 3x/wk until it needs to change. This is how I dropped before in order to keep strength up only 400 calories less this time. I hired Matt Kroc last time I did this and now since I kinda have a clue of how to go about it, trying it on my own this time.
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Post by Ryan on Jan 6, 2013 19:28:52 GMT -5
Looks like a solid plan to cut weight, and you're doing it the right way by giving yourself plenty of time.
Do me a favor. Let me know how long it takes you to get to that bw and then what you do (if anything different) to maintain that up to the meet.
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Post by buckeye2010 on Jan 6, 2013 20:51:23 GMT -5
OSU, just responding to youpost about World Championships in Vegas. I lfted in the 220# weight class 55-59 age bracket and managed 374 bench. Iwas kind of disapointed because I had managed 391 earlier in the year but my shoulders held me back.
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Post by osu122975 on Jan 8, 2013 18:30:53 GMT -5
1-8-13 Squat 45x8 135x2x5 225x2x3 275x2x3 315x2x3 Back raise 2x10 Leg raise 2x10 Side bends 2x10
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Post by osu122975 on Jan 10, 2013 18:10:25 GMT -5
1-10-13 Bench 45x10 95x5 135x5 155x5 185x2x4 225x2x3 235x5x3 225x4x4 185x5 155x5 Light band pushdowns superset w/ hammer curls 3x10 each
Wow! Lots of bench volume for me tonight. Wasn't sure if I was gonna make it thru. Now I'm hungry. LOL...
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Post by osu122975 on Jan 12, 2013 13:43:16 GMT -5
1-12-13 Bench 45x2x20 135x2x5 155x5 185x5 225x4 235x2x3 255x2x2 235x2x3 225x4 185x6 155x8 Shrugs superset w/ back raise 3x10 each
Better today. Much more energy.
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Post by osu122975 on Jan 14, 2013 18:24:27 GMT -5
1-14-13 Bench 45x2x20 135x2x10 155x5 185x4 225x2x3 255x5x3 DB fly superset w/ pushups 5x10 each
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Post by osu122975 on Jan 16, 2013 19:10:35 GMT -5
1-16-13 Bench 45x2x20 135x2x10 155x5 185x4 225x2x3 255x2x2 235x3 205x5 175x7 Pec Dec 5x10 Pushdowns 6x10 EZ bar curl 3x10
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Post by osu122975 on Jan 18, 2013 18:26:09 GMT -5
1-18-13 Bench 45x10 95x8 135x5 155x5 185x4 225x2x3 255x6x3 T-bar row 5x10 Back raise 5x10
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Post by Ryan on Jan 18, 2013 19:14:31 GMT -5
1-18-13 Bench 45x10 95x8 135x5 155x5 185x4 225x2x3 255x6x3 T-bar row 5x10 Back raise 5x10 Good volume work there. What do you mean by back raise? Lower back, I'm assuming?
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Post by osu122975 on Jan 18, 2013 20:31:26 GMT -5
1-18-13 Bench 45x10 95x8 135x5 155x5 185x4 225x2x3 255x6x3 T-bar row 5x10 Back raise 5x10 Good volume work there. What do you mean by back raise? Lower back, I'm assuming? www.youtube.com/watch?v=rubjN8fflk4 - back raises I've been taking a bit of time off from deads and squats to let my back and knees heal up so I try and do the back raises and T-bar rows to "simulate" the movement - at least work the upper/lower back and hams/glutes. Probably won't start training deads and squat again till March - 4 weeks out from my meet.
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Post by Ryan on Jan 18, 2013 23:18:49 GMT -5
Good volume work there. What do you mean by back raise? Lower back, I'm assuming? www.youtube.com/watch?v=rubjN8fflk4 - back raises I've been taking a bit of time off from deads and squats to let my back and knees heal up so I try and do the back raises and T-bar rows to "simulate" the movement - at least work the upper/lower back and hams/glutes. Probably won't start training deads and squat again till March - 4 weeks out from my meet. Shockingly, that's exactly the exercise I thought you meant! Lol
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Post by osu122975 on Jan 20, 2013 17:29:09 GMT -5
1-20-13 Bench 45x2x12 95x8 135x5 155x6 185x5 225x2x4 235x2x3 255x2x2 235x2x3 225x4 205x6 185x8 155x10 Meadows rows 3x10 Back raise 3x10
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Post by osu122975 on Jan 21, 2013 18:44:04 GMT -5
1-21-13 Deadlift 135x2x5 225x2x2 315x2x1 405x1 455x0 DB rows 3x8 Chins 2x5
Didn't plan on DL, but legs and back felt really refreshed so I gave it a go. Two weeks ago I couldn't get 405 off the floor. Friggin' smoked it tonight, very very fast. So DL for me will be every two weeks and I'll keep workin the back raises and rows in between time. 455 got about midshin to knee cap and then leaned forward. Wanted to try it again but ran out of time. 405 ain't much compared to most guys, but I was very encouraged how fast it was. Been playing w/ the DL training for some time now to see it try and go up. Maybe every two weeks will make a difference and just train the rest seperately to recover.
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Post by osu122975 on Jan 22, 2013 17:43:39 GMT -5
1-22-13 Upper body workout
4 sets (banded front raises/band pull aparts/db lateral raise/db overhead press) x 10 ea.
Dips 3x5 superset band pushdowns 3x10
EZ bar curls 3x10 superset hammer curls 3x10
Incline db press 3x10
Chest fly 3x10
Took a break from bench tonight while my training partner did ssb bar box squats in the rack.
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Post by osu122975 on Jan 30, 2013 12:49:25 GMT -5
1-29-13 Bench 45x20 135x5 185x5 225x5 add slingshot 265x5 275x5 285x5 295x5
Upper circuit - light band pushdowns/hammer curls/chest fly/face pulls - 2x20 each
Been a bit since I've posted anything. I have put in several workouts since the 22nd but didn't really have time to post and can't remember what I did anyway...
Getting ready for the April 6th meet in Salem, Ohio. I'm planning on 3 or 4 meets this year.
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Post by osu122975 on Jan 30, 2013 18:43:47 GMT -5
1-30-13 Bench 45x2x20 135x2x10 225x5 235x5 245x5 255x5 225x5 265x5 225x4x5-diff grips each set
Upper circuit - (light band pushdowns/hammer curls/mini band pull aparts) - 3x20 each
EZ bar curls 3x8
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