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Post by bulldawg56 on Nov 4, 2013 11:27:36 GMT -5
(((((((((((((((((((((PUSH DAY)))))))))))))))))))))
Flat Bench 295 lbs x 3 sets x 10, 9, 8 reps Staying with the same weight next time Lock Outs 395 lbs x 5 sets x 5 reps staying the same next time Incline Bench 395 lbs x 5 sets x 5 reps staying the same next time Tricep Extensions Whole Stack + 1 plate x 5 sets x 16 reps (this really burns) going to 17 reps per set next time Ab work...done !!!
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Post by bulldawg56 on Nov 5, 2013 8:34:57 GMT -5
Been having symptoms of potassium deficiency. Took a good hard look at my diet and it seems that I may have a magnesium deficiency, which can cause a potassium deficiency. Ordered some magnesium supplements from bodybuilding.com and will see how that goes. Have DOMS (Delayed Onset Muscle Soreness) from yesterday's push day. A little ibuprofen and I should be good to go. Have to decide on whether to do shoulders and arms today or wait until tomorrow.
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Post by bulldawg56 on Nov 5, 2013 16:05:33 GMT -5
(((((((((((((((((((((SAD)))))))))))))))))))))
SAD = Shoulders/Arms Day
Ok, Got'er Done, but it wasn't pretty
Strict standing overhead press, no belt 155 x 3 x 10, 10, 8 Upright rows, no belt 155 x 4 x 8 Lateral raises 110 x 4 x 10 Strict tricep extensions (no cheating) Stack + 1 x 5 x 17 Preacher Curls 80 x 4 x 10 Ab work...DONE!!!
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Post by bulldawg56 on Nov 6, 2013 12:53:33 GMT -5
Scheduled day of rest today...Nutrition now consists of 2 slices of ham with a bowl of raw oats and milk in the morning. Lunch and dinner consist of skinless steamed chicken breasts, steamed broccoli, and a steamed potato with skin on followed by a chocolate no-bake cookie made with oats. Drinking lots of whole milk and water. Coffee limited to 2 cups per day. I do take a good multivitamin to fill in the gaps. Have some magnesium tablets on order to help with potassium uptake in my body. Using Pre Jym before training for quick energy with a single capsule of hydroxycut hardcore elite for sustained energy. Base building in my training is almost over. Sets are increasing while reps are decreasing as I transition into a strength building program. Following the strength building, you will see a transition into a peaking program as a coming meet gets within 3 months.
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Post by bulldawg56 on Nov 6, 2013 22:44:13 GMT -5
Dang it...unexpected overtime shift tomorrow...so an unscheduled rest day is in order.
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Post by bulldawg56 on Nov 8, 2013 12:35:11 GMT -5
(((((((((((((((((((((PULL DAY)))))))))))))))))))))
Deadlifts 135 x 8 225 x 5 315 x 5 405 x 5 w/belt 475 x 5 w/belt going to 495 next pull day
Wide grip lat pulls Low rows preacher curls ab work...DONE...
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Post by bulldawg56 on Nov 8, 2013 22:49:05 GMT -5
16 hour shift tomorrow, so it will be a day of rest...
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Post by bulldawg56 on Nov 10, 2013 13:53:04 GMT -5
(((((((((((((((((((((LEG DAY)))))))))))))))))))))
Leg Press 405 x 8 675 x 5 960 x 5 1130 x 3 x 5 Leg Extensions 170 x 3 x 10 Leg Curls 130 x 3 x 10 Calf Raises 470 x 3 x 10 Ab work...DONE...(whew!!!)
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Post by bulldawg56 on Nov 12, 2013 12:52:39 GMT -5
(((((((((((((((((((((PUSH DAY)))))))))))))))))))))
Flat Bench Bar x 15 135 x 10 225 x 5 275 x 1 305 x 3 x 10, 10, 8
Lock Outs 405 x 5 x 5
Incline Bench 405 x 5 x 5
Tricep Extensions Stack + 1 x 5 x 17
Ab work...DONE!!!
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Post by bulldawg56 on Nov 13, 2013 12:38:29 GMT -5
Today is a strategic day of rest...
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Post by bulldawg56 on Nov 14, 2013 17:48:58 GMT -5
(((((((((((((((((((((SAD))))))))))))))))))))) Shoulder / Arms Day
Strict standing overhead press (No belt) 155 x 10 155 x 10 155 x 8 165 x 5
Upright Rows 155 x 4 x 8 Lateral Raises 110 x 4 x 10 Tricep Extensions Stack +1 weight x 5 x 18...really burns Preacher Curls 80 x 4 x 10, 10, 8, 7 Ab work...DONE!!!
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Post by bulldawg56 on Nov 15, 2013 18:13:15 GMT -5
Today is a strategic day of rest.
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Post by bulldawg56 on Nov 16, 2013 17:24:06 GMT -5
(((((((((((((((((((((PULL DAY)))))))))))))))))))))
Deads 135 x 5 225 x 5 315 x 5 405 x 5 495 x 3 (feeling a little tired today...night shifts)
Wide grip lat pulls 14 plates x 5 x 5 Low Rows 14 plates x 5 x 5 Preacher Curls 80 x 4 x 10,10,9,7 Ab work....DONE!!!
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Post by bulldawg56 on Nov 17, 2013 12:51:16 GMT -5
Today is a strategic day of rest.
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Post by bulldawg56 on Nov 18, 2013 21:44:47 GMT -5
(((((((((((((((((((((LEG DAY)))))))))))))))))))))
Leg Press 1,130 x 3 x 6, 5, 5 Quad Extensions 170 x 3 x 10 Leg curls 130 x 3 x 10 Calf raises 470 x 3 x 10 Ab work...DONE!!!!
Had an audience at the gym today. I could hear them asking each other if they thought I could do the leg presses, and then I heard them trying to figure out how many of them it would take to get me out if the weights dropped...LOL
have to admit that I am hurtin' for certain. Night shift is going to suck. Hope I don't have to do any climbing tonight.
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Post by bulldawg56 on Nov 19, 2013 11:57:38 GMT -5
12 hour shift today, so a day of rest from lifting anyway...
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Post by bulldawg56 on Nov 21, 2013 8:00:00 GMT -5
(((((((((((((((((((((PUSH DAY))))))))))))))))))))) (((Yesterday)))
Tired after coming off a 12 hour night shift, but hit the gym anyway
Flat bench bar x 15 135 x 10 225 x 5 275 x 1 315 x 3 x 7,7,5
Lockouts 415 x 5 x 5
Incline 415 x 5 x 5
Tricep Extensions Stack + 1 x 5 x 20, 20, 15, 15, 10
Ab work...DONE!!!
Sticking with 315 for flat benches on next push day. Hopefully not as tired as I was today.
Today will be a strategic day of rest.
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Post by bulldawg56 on Nov 24, 2013 5:38:45 GMT -5
Day before yesterday SAD
Strict standing press - no belt - with 90 seconds between sets bar x 15 135 x 10 155 x 4 x 5 165 x 1 x 5
Upright rows 165 x 5 x 5 90 seconds between sets
Lateral raises 120 x 5 x 5 90 seconds between sets
Tricep extensions Stack + 1 x 5 x 12 90 seconds between sets
Preacher curls 80 x 4 x 8 90 seconds between sets
Ab work....DONE!!!
Next 2 days are strategic days of rest. One day is a scheduled rest, the second day is a scheduled 16 hour shift at work.
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Post by bulldawg56 on Nov 27, 2013 21:18:21 GMT -5
Work schedule kept me away from the gym for a few days, but had a good push day today.
Flat bench 315 lbs for 3 sets of 10, 7, and 5 reps respectively Lockouts for 5 sets of 5 reps @ 425 pounds Incline bench for 5 sets of 5 reps @ 415 pounds Tricep extensions was 8 sets of 12 reps with everything on the stack plus one extra weight. Ab work and I was done...
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Post by bulldawg56 on Nov 28, 2013 19:16:22 GMT -5
Eating myself into a coma....
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Post by bulldawg56 on Nov 29, 2013 15:40:32 GMT -5
(((((((((((((((((((((PULL DAY)))))))))))))))))))))
worked up to 495 for working sets on deadlift. Went pretty good. Going to 515 for working sets next time. Wide grip lat pulls Seated low rows preacher curls ab work...DONE!!!
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Post by bulldawg56 on Nov 30, 2013 23:53:51 GMT -5
Going to give this "Buckeye Bench" thing a try for 5 weeks and see how it goes. I will drop down to starting with 275 for 8, and working my way up to the 315 for 8 line in the program for a projected max raw lift of 410 pounds. I'll keep you posted.
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Post by bighawgfsu on Dec 1, 2013 4:17:51 GMT -5
bulldawg,
How many times have you tried the Buckeye Bench" before? Did you like the program if you tried it?
Thanks, Bighawgfsu
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Post by bulldawg56 on Dec 1, 2013 8:43:22 GMT -5
bulldawg, How many times have you tried the Buckeye Bench" before? Did you like the program if you tried it? Thanks, Bighawgfsu Never tried it before, but one of the things that make me want to try it is the fact that it will get you used to moving the bigger weights while working your base. For example, I can bench 315 for a set of 10 (which isn't bad for an old guy), which means that I should be able to bench a 405 with no problem, but I haven't actually tried a 405 as a raw lift yet. This system works you up to a heavy single followed by a down set. I get about as many reps as I do on base building, but I also get to try my guns out on the heavy stuff too. In the past, I have used progressive triples in peak training leading up to a meet. Starting the buckeye system this week for 5 weeks will give me enough time to see if it works for peak training, and also give me enough time to go back to my old system before my first meet next year if it doesn't work. I've always been kind of the mad scientist when it comes to lifting, to see what works and what is BS. One thing for sure, showing up at the gym is the most important part...
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Post by 3speed on Dec 1, 2013 10:32:47 GMT -5
I definitely agree with the idea of experimenting to find what works for you. My biggest problem is that it keeps changing. Just a word of caution about the "Buckeye" - it is deceptively brutal. It has you going up to a single above 92% every workout. When I introduce people to it, I suggest they start a little light and run it no more than 3 weeks in a row before backing off for a week. Most of the ones who decide to push it further tell me later that they got beat up and their progress stopped after 3 or 4 weeks. Some of the strongest guys I've known do it every 2nd or 3rd week with volume weeks done in between. It is definitely not for peaking. There are far better routines for that. If you are interested, I can give you some more suggestions concerning running the Buckeye or some alternative peaking routines.
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