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Post by Deleted on Jul 19, 2006 22:49:28 GMT -5
7/19/06 ME Bench
Everything is coming along nicely going into the last training weeks before this meet.
BW = 270...nekked!!
Rack Press (top 1/3) Medium Grip: 135x3 185x3 225x3 275x3 315x3 365x3 405x3 455x3 495x3 525x1...10-lbs PR
Pressdowns: 70x8 110x8,8,6
********************
Had to double up today...
DE Squat
Box Squat w/Stong band and Light band (60 sec rest): 135x3 225x3 280x3,3,3,3.....could not go on.
Total workout time = 120 min.
The chest workout gave me too much of a pump to get comfortable under the squat bar with all that band pressure. I really felt a lot of pain in my biceps during and after each set. Had to train smart and cut it short. I will not combine these lifts again.
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Post by dopar66 on Jul 20, 2006 6:32:18 GMT -5
Be careful, bro. I'd hate to see you get injured this close to the meet. I'm psyched about getting to see you lift. I know you recall one of the other posters hurt his biceps squatting not too long ago, and it took about 3 weeks to get back to working out. By the way, incredible work on the bench lockouts!
God Bless. Doug
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Post by Deleted on Jul 20, 2006 8:44:11 GMT -5
Thanks for the concern Doug. I cut the squats short before I really hurt myself. The pain was gone aboiut 1 hour after the workout. I really think my arms were just too pumped to be supporting the tension of the bands.
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Post by dopar66 on Jul 20, 2006 9:53:07 GMT -5
Whew, big ole' sigh of relief!
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Post by Deleted on Jul 20, 2006 22:47:28 GMT -5
7/20/06 DE Bench
Decent benching tonight.
BW = 270
2 Brd Press - SPEED - 50% of 1RM (vary grip) 45 sec rest: 135x3 185x3 225x3, 8 sets at this weight
Bench Press (full range): 315x8 365x8 385x5...out of gasssssssssssss
Total workout time = 30 min.
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Post by dopar66 on Jul 21, 2006 12:20:23 GMT -5
13 sets, 51 reps, 30 minutes. Yep, that will definitely run one out of gas. Killer intensity, Hammer! I reckon since this was my last deload, next week I'll have to start upping the intensity myself. Drat. :')
Glad those biceps didn't cause you any grief in the workout.
God Bless. Doug P.
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Post by Deleted on Jul 21, 2006 23:15:14 GMT -5
7/21/06 ME GM
I would call tonights workout a chUmp....and that is a capitol "U". Just didn't bring my backbone for some reason.
BW = 270
Good Mornings Full Range Wide: 135x3 185x3 225x3 275x3 315x3 365x3 (belt) 405x2 (belt)...these were not deep enough
Front Squat (Oly Grip): 225x8 315x5 365x1....just plain wimped out. Left bicep felt too squeezed and I couldn't kick myself in the but hard enough to keep going....
Spread Eagle Sit-Up: 12,12,12
Cable Pull-Through: 70x12 90x12 110x12
Total workout time = 60 min.
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Post by dominic on Jul 22, 2006 21:39:52 GMT -5
Keep on working hard Orlando is around the corner!!!!!
God Bless Dominic
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Post by Deleted on Jul 23, 2006 15:29:33 GMT -5
Thanks Dom - I am counting the days....
7/23/06 ME Bench
Went to the beach today with my older girls (4 & 2). I played some football with a few friends. I run like an aligator.....straight ahead I will catch you and chomp on your ars, but as soon as you start zig-zagging you've lost me. Today's benching...
BW = 271
Floor Press (med grip/flat back): 135x3 185x3 225x3 275x3 315x3 365x1.5....just couldn't get past half way on 2nd rep 405x0...stuck half way. 385x1
Cable Rear Raise: 20x10 15x15,15
Total workout time = 40 min.
Floor presses and rack press are clearly a weakness for me. I will incorporte more of them in my training after the meet.
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Post by Deleted on Jul 23, 2006 23:50:38 GMT -5
7/24/06 DE Squat
Got myself really jacked about the speed squats tonight but the band pressure slapped my happy donkey down. I go into deloading mode over the next 3 DE Squat sessions. Probably should have started tonight.
BW = 271
DE Squat - SPEED - Strong & Light Band (60 sec rest): 135x3 185x3 225x3 275x3 315x3, 6 sets at this weight (belt on)
Total workout time = 30 min.
The work sets were soooooo tough. I could barely breath. The band tension alone was about 300-lbs at the top and I felt every ounce of it.
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Post by dopar66 on Jul 24, 2006 6:51:09 GMT -5
Run like an alligator. That was great!
You're knowledgable enough you don't need me telling you this, but the tough squat day was probably a good thing. It's a tough time in the cycle, the time when you need to feel that heavy weight, but your body needs to fully recover quickly. That's a hard balancing act. With you lightening up on all the DE work, you ought to get the recovery you need.
Keep on pumping, bro!
God Bless. Doug
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Post by Deleted on Jul 26, 2006 22:31:41 GMT -5
7/26/06 ME DL
Feeling out the weight tonight to find an opener for the meet.
BW = 272
Sumo DL: 135x3 225x3 315x1 405x1 495x1 (belt on this set and up) 545x1 605x1...not as easy as I would like so I stopped it here. I will open with 600 at the meet.
GM Full Range - Wide: 135x8 225x8 315x8 (belt)
Cable Pull-Throughs: 60x6 130x12,12
Spread Eagle Sit-ups: body x 12,12,12
Total workout time = 65 min.
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Post by dopar66 on Jul 27, 2006 6:32:12 GMT -5
Nice DL workout heading into the meet! So what are your splits for the DL, 600-700-800? :')
I saw a super do his squats like that at one meet. Opened with 500, jumped to 600, all whites. I thought "now THAT is a split!" Went for 700 on his 3rd! I guess consistency is the key, and 100 lb splits must work for him. He got the weight, but didn't break parallel.
Clock's ticking! I hope everyone stays healthy for the next couple of weeks.
God Bless. Doug
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Post by Deleted on Jul 27, 2006 9:00:45 GMT -5
Doug - I won't comment on my slits right now other than I am nowhere near the 100-lbs split.
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Post by dopar66 on Jul 27, 2006 12:24:44 GMT -5
:')
I wasn't trying to get you to share info, just clowning a bit.
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Post by Deleted on Jul 28, 2006 12:46:36 GMT -5
7/28/06 ME Bench
Deciding on an opener today.
BW = 272
Bench Press - All Pauses: 135x3 185x3 225x1 275x1 315x1 365x1 405x1 455x1...25-lbs puase PR. This was slower than I would like so I will open with 430 at meet.
Floor Press (med grip): 225x8 275x8 295x8 315x6
Rear Cable Raise: 15x15,15,15
Total workout time = 75 min.
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Post by Deleted on Jul 28, 2006 22:52:07 GMT -5
7/28/06 DE SQ/DL
Kinda going with what I feel over the remaining workouts before the meet. Goning to really focus on form and explosion. My favorite training quote is "treat the light weight like it's heavy and the heavy weight will be light". I'm really dialing in on this principle right now.
BW = 272
Box Squat - SPEED - Strong Band + Light Band (60 sec rest): 135x3 225x1 315x1 (belt on from here) 405x1....just wanted to see what this felt like with 300-lbs of band tension. Still had good speed off the box here.
Sumo DL - SPEED (60 sec rest): 135x1 225x1 315x1, 6 sets at this weight. Really focusing on form here. Very pleased with how my technique is progressing. A ton of explosion.
Total workout time = 45 min.
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animal
Junior Member
Posts: 73
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Post by animal on Jul 29, 2006 8:25:06 GMT -5
Nice work Hammer....people don't remember what you open with only what you finish with. So play it safe and open light and get on the board. Then move up and shoot for the moon. Good Luck!
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Post by dopar66 on Jul 29, 2006 13:17:40 GMT -5
That's wisdom, Animal!
Nice PR on the bench, Hammer! And the floor press, and the sumo deads, etc etc. :')
272? Easy on the buffet's until weigh ins! :')))
God BLess. Doug
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Post by Deleted on Jul 29, 2006 21:02:26 GMT -5
Thanks guys.
I have been getting too close to the buffet line lately. Maybe I'll eat some salads for a while.
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Post by Deleted on Jul 30, 2006 23:13:19 GMT -5
7/30/06 DE Bench
Keeping in short and technical.
BW = 271 (274 after lunch.....uh-oh......)
Bench Press - SPEED - All Pauses, Comp Grip (60 sec rest): 135x3 185x3 225x3 275x3, 6 sets at this weight. Very easy, just focusing on explosion off chest.
Incline Press: 135x8 225x8,8
Total workout time = 40 min.
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Post by dopar66 on Jul 31, 2006 7:28:17 GMT -5
12 sets in 40 minutes! I hear ya!
Hey, great set at the buffet line! I'm saving up for right after weigh ins. Probably should have been training the buffets a little harder so I'd be ready for the meet.
:')))
God Bless. Doug
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Post by dominic on Aug 1, 2006 11:09:07 GMT -5
Looking very good.
DOm
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Post by Deleted on Aug 6, 2006 20:41:49 GMT -5
8/6/06 Meet Walk-Through
Today was all about getting the motions down pat and making sure my bench lift-off guy understands when I'm ready to lift-off.
BW = 273
Squat: 135x3 225x3 275x1 315x1 355x1,1,1
Bench Press: 135x3 225x1 245x1,1,1
Deadlift: 135x1 225x1 325x1,1,1
I am ready for this meet. This log has been full of progress. I am going 9 for 9 on Saturday.
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Post by dominic on Aug 7, 2006 8:19:18 GMT -5
hammer3000
I just wanted to wish you good luck at nationals!!!!!!
God Bless Dom
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