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Post by Deleted on May 17, 2006 23:22:38 GMT -5
5/17/06 ME SQ/DL
Tough to get the mind into it tonight but I got through it.
BW = 261
GM - Wide Stance, Full Range to Parallel:
135x3
185x3
225x3
275x3
315x3
365x3
Olympic Back Squat (hi bar, narrow stance):
315x8
365x8
405x8
Total workout time = 45 min.
Had to cut it after the Olympic squats. My back was completly fried and I would have been pushing toward over exertion after this.
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Post by Deleted on May 18, 2006 23:56:22 GMT -5
5/18/06 DE Bench
I was pretty amped about the speed work tonight. Someday I will splurge on some chains but for not it's just the weight.
BW = 260
3-Brd Press (SPEED - 60 sec rest, various grip):
135x3
185x3
225x3
280x3, 8 sets at this weight
300x1,1
Seated Military:
95x8
155x4....left shoulder was really hurting so had to drop the weight
95x12,20
Face Pulls:
50x8
70x8,16
Standing Ab Pulldowns (head to bench and hold for 1 sec):
50x12
70x12,12
Total workout time = 57 min.
Solid work tonight minus the shoulder pain on military.
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Post by dopar66 on May 19, 2006 9:56:53 GMT -5
Egad! 60 second rest, and 24 reps with 280 to boot! Beastly!
Ice that shoulder, bro! Are you warming the shoulders up independently, or using your light bench sets as a shoulder warmup?
God Bless.
Doug
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Post by Deleted on May 19, 2006 11:38:32 GMT -5
Doug - The shoulder pain was only present when actually pushing the weight overhead. I think my body is telling me that my shoulders are weak and not ready for heavy 8's. I may need to stick to 12+ reps until I can gain some size in the shoulders. I have never had very strong shoulders.
As for the stretching, I always stretch for 10-12 minutes before a workout. The shoulders get a lot of focus near the end of the stretch session.
Do you think ice is necessary if there is no pain when I'm not pushing? I really don't know.
Thanks for your input.
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Post by 3speed on May 19, 2006 17:43:40 GMT -5
Hammer,
Never seen you work out but I would like to offer this: Work the back of your shoulders hard and heavy. And always warm up the posterior delts before any bench or overhead work. I learned that lesson the hard way - blew the tendons off of the back of both rotator cuffs at the same time.
This is how it was explained by the physical therapist that got me back in the gym. The shoulder joint was not designed to support weight - it was deigned to rotate the arm.. When we bench, we develop the anterior(front) delts. That pulls the shoulder forward out of its natural position further weakening the joint. If you do not work the posterior(rear) delts just as hard as you work the front, your shoulders will be out of balance and susceptible to injury.
Lift smart and survive to train another day.
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Post by Deleted on May 20, 2006 21:32:13 GMT -5
3speed - thanks for the advice. I have heard that before and have kind of forgotten......I will get back to putting emphasis on the rear delts.
Thanks again.
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Post by Deleted on May 20, 2006 23:43:12 GMT -5
5/20/06 DE SQ/DL
Let me start with a question. I squat off of a 14.5" high box, which puts me below parallel. I cannot even touch the box with less than about 365. Does anyone else have such difficulty? Is there any specific stretching I can do to help me get down with lighter weight?
Tonight was a good sweating session. The Speed days always are.
BW = 262
Box Squat - SPEED (14.5" box - below parallel):
135x2
185x3
225x3
315x3
380x3, 6 sets at this weight
405x1,1
Power Cleans (from floor)
135x1,1
185x1
225x1,1,1.....the weight was light but I do not have rubber plates and a big enough platform to really test myself. These are great for adding explosiveness to your training.
Cable Side Bends:
80x15,15,15
Total workout time = 65 min.
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Post by dopar66 on May 22, 2006 9:56:28 GMT -5
Hey, Hammer.
I don't have that problem, of course I'm a lot closer to the 14.5" box than you are.... What about hurdler stretches? They always loosened up my glutes really good. Then of course any of the ham stretches. The one that loosens me up best are on the floor, stretched out and flat, and get a partner to push your lower back until you're as low as you can go. Hold it for an 8 count, and repeat for 3. When I coached football, I saw tremendous results even and especially with the big guys.
Look up the UNC football team and see if you can get any info on their running program for warming up. They do a lot of variations of stretch-running (?) that really loosen up the legs and back. To me, it's more effective than plyos for loosening, although the plyos are great for warming.
I hope this helps at least in some way.
God Bless.
Doug P.
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Post by Deleted on May 22, 2006 14:24:09 GMT -5
Thanks again for your help Doug. I train alone in my garage so my stretching is limited to what I can do by myself. I will do some research into the football training programs as you suggested.
Looking forward to meeting you in Orlando.
Nick
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Post by Deleted on May 26, 2006 0:31:43 GMT -5
05/25/06
Had to double up tonight on the ME Bench and ME DL workouts. I've missed too many days and I need to catch up.
BW = 262
ME Bench Session
Closegrip Bench (full range with thumbs on smooth):
135x3
185x3
225x3
275x3
315x3 PR
365x3 PR
405x1 HUGE PR
JMB Press:
145x8,8,8 PR
V-Bar Pulldowns:
80x8
160x8
180x8,7
Rear Raises on Incline Bench (hold at top for 1 sec.):
10x20,20,20
****************
ME DL Session
SLDL from Floor:
135x3
185x3
225x3
275x3
315x3
365x3
405x3 PR
455x3 PR
495x1 PR
525xM...to the knees and down.
GM full range, wide:
135x5
225x6
275x6,6
Total workout time = 100 min.
This was tough combining both ME days into one workout. Got through it with some strong numbers and PR's but don't want to do this again.
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Post by dopar66 on May 26, 2006 8:39:44 GMT -5
I bet you were fried! AWESOME workout, Hammer! That brings me to a sweat just reading it! I'm excited about getting to see you set some PRs and maybe NRs and WRs at the meet in Orlando.
Have a super Memorial Day.
God Bless.
Doug
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Post by Deleted on May 28, 2006 0:04:51 GMT -5
Doubled up again tonight. I just said in my last session that I did not want to do this again but I really need to catch up on my training.
BW = 262
DE Bench
1-Brd Press - SPEED @ 50% of 1RM (vary grip, 45 sec rest):
135x3
185x3
225x3, 10 sets at this weight.
Incline Press:
135x8
185x8
225x8,8....(2-rep PR on second set)
************
DE Sq
Box Squat - SPEED @ 50% of 1RM (medium stance, 45 sec rest):
135x3
185x3
225x3
275x3, 10 sets at this weight.
Total workout time = 70 min.
The thing that really sucks about doubling up on the workouts is that I will always leave some exercies out. My back was completely fried during and after the box squats so I had to stop the workout there......I'll be very happy once I'm caught up on my workouts.
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Post by Deleted on May 31, 2006 0:22:35 GMT -5
5/31/06 ME Bench
Had a short sessions tonight but got a nice PR out of it...
BW = 262
4-Brd Press (medium grip)
135x3
185x3
225x3
275x3
315x3
365x3
405x3
455x3...2-rep PR from 4 wks ago.
495x1...20-lbs PR from 4 wks ago.
515xM...should have went to 505 but got cocky.
BB Behind Neck Extensions (hands on smooth):
45x8
95x8
115x8
125x8,8,8
Total workout time = 55 min.
It is very satisfying to see results like this with the WSBB program. I'm starting to cycle through my first round of ME lifts so I will be able to check my progress on all fronts.
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Post by dopar66 on May 31, 2006 6:57:27 GMT -5
Nice Job Hammer! Killer on the PRs! Two in one session, you ROCK!
Bodyweight has been very consistent lately. Doesn't look like the 275s will be too hard to make.
God Bless.
Doug
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Post by abebesheir on May 31, 2006 9:37:40 GMT -5
Yeah. Nice job, man! You're looking like you are ready to some serious damage in the 275s! Very nice work off the boards, you must have long arms though... a 4 board to me is like doing lockouts.
I use exclusively the 2 board... Marc Bartley suggested that whatever you can triple off the 2 board is what your raw bench max will be. So I go for one heavy triple 5 days before the meet and base my final attempt on that workout.
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Post by Deleted on Jun 1, 2006 10:00:10 GMT -5
Thanks guys.
Doug - I've been hovering around the same BW for about 18 months. I would like to get closer to 275 for the August meet.
abebesheir - my arms are 23" from armpit to wrist so the 4-brds with a medium grip is the top 1/3 of my ROM. Good point on the 2-brds. This is my first training session with serious board work. I'm testing the waters with boards from 1-5.
Thanks,
Nick
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Post by Deleted on Jun 1, 2006 13:03:02 GMT -5
6/1/06 ME Good Mornings
Fair training session today.
BW = 262
Concentric GM, Narrow Stance (start at bottom, bar height at belly button):
135x3
185x3
225x3
275x3
315x3 (unlocked leever belt on)
365x3...stopped here. May have had a few more pounds in me but starting from the bottom makes me very catious with heavy weight.
Zercher Squats (I put a 2"x6"x27" board between the bar and my forarms to reduce the pain from the bar):
135x8
185x8
225x8
275x5...heavier weight gets alomst impossible to breath with.
Standing Ab Pulldowns with Bands:
Purple Band x 15,15...I'm going to stick with cable weight for this excerise going forward. Just didn't feel enough throughout the ROM.
Band Pull-throughs:
Green Average Band x 15,15...did these very explosively. I will keep them in every few workouts.
Total workout time = 60 min
The bands came in the mail today so I just had to incorporate them somehow in the workout.
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Post by dopar66 on Jun 1, 2006 14:51:31 GMT -5
EGAD, Man! 365 on the good mornings! Forget the Zercher squats, I would have found it impossible to breathe with the 365 across my neck on the floor after those good mornings!
You don't lift, you assault and batter the weights! Man I get more and more stoked about the meet every time I read someone's log!
God Bless.
Doug
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Post by Deleted on Jun 3, 2006 22:36:12 GMT -5
6/3/06 DE Bench
BW = 262
1-Brd Bench with Light Bands Doubled - SPEED (60 sec rest):
135x3
185x3
225x3
250x3, 8 sets at this weight
270x1,1
The bands really kicked my donkey. Gave a serious pump and made me sweat like a bitch.
Seated Military:
45x12
95x12,12,12,12
Rotator Hades:
5lbs x 20 all the way around (10 movements for total of 200 reps)......mother f@#$er that burns!!!!!
Bent Over Rows (over hand grip):
45x8
135x8
185x8
225x8...2 rep PR
275x7...PR - most weight ever used
Light Band Pressdowns:
30,20,15
Total workout time = 70 min
10 week outs from the meet and my training is very solid. Gonna keep this pase and break some records baby!!!
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Post by Deleted on Jun 7, 2006 17:02:40 GMT -5
6/07/06 DE Squat
Worked out at a different time today and I think it messed with my mind.
BW = 265...watch out 275!
Box Squat Below Parallel - SPEED w/60% of 1RM (60 sec rest):
All sets with Blue bands:
45x3
135x3
185x3
225x3
275x3
330x3, 9 sets at this weight.
The bands really did a number on my back and glutes today. After the last set I laid out on the floor for about 5-7 minutes. Had to stop the workout there. I started to set up for Dimel DL and thought my head was going to explode...what a pansey.
Total workout time = 45 min.
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Post by dopar66 on Jun 8, 2006 6:30:05 GMT -5
14 sets in 45 minutes, counting 9 sets of triples below parallel off the box with bands......
NOT a pansey! That's a pretty smokin workout, Hammer. Every time you post I get more excited about the meet in Orlando. That's going to be an incredible event!
God Bless.
Doug
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Post by Deleted on Jun 11, 2006 16:15:09 GMT -5
6/10/06 ME Bench
Great workout today. Hit a huge PR.
BW = 265
2-Brd Bench Press (Comp Grip):
45x3
135x3
185x3
225x3
275x3
315x3
365x3
405x3
455x3...2-rep PR
485x1...20-lbs PR
500x1...35-lbs PR in less than 4 weeks!!!!!!!
BB Over-head Tri Extensions:
45x8
95x8
115x7,6,6
Wide Pulldowns:
120x8
150x8,8
Laying Rear Raise:
10x20
15x20
20x20
Total workout time = 72 min.
WSBB training is really woking solid for me. 9 weeks till meet.
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Post by dopar66 on Jun 12, 2006 7:00:19 GMT -5
Okay....now it's getting scary.....
That is amazing improvement! There will be some HUGE numbers posted in August!
God Bless.
Doug
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Post by Deleted on Jun 12, 2006 8:18:01 GMT -5
Thanks Doug. I am going to push the next 9 weeks to really see what I'm capable of in August.
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Post by Deleted on Jun 13, 2006 16:54:17 GMT -5
6/13/06 ME Squat
Pretty good session. I have a head cold and poison ivy all over my arms and hands so that made things a little harry today.
BW = 265
Front Squat:
135x3
185x3
225x3
275x3
315x3
365x3
405x3...2nd and 3rd reps were extremely hard to get air for.
455xM...this kick my donkey and left me on the pins...
GM Full Range - Narrow Stance:
135x8
275x8
315x8,8
Kneeling Ab Pulldowns:
70x12
120x12,12
Band Pullthroughs:
Avg Band x 12,12,12
COC Gripper:
#1x10,10,10....all assisted to close.
Total workout time = 72 min.
I was pretty happy with the front squat. I really had no idea where I would end up. The GMs are really starting to feel solid now as well.
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