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Post by cappicard on Sept 11, 2006 17:48:12 GMT -5
I'm only 6'2". Blake is 5'7". Yeah, that tweak works great for me. I'm still sore. LOL. I'm glad I got a light day with my squats tomorrow, but it will deadlift day. Thanks, Doug.
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Post by cappicard on Sept 12, 2006 20:59:18 GMT -5
Tonight's workout: ATG Squats85lb x 5 105lb x 5 130lb x 5 130lb x 5 I initially tried this off what looked like a low squat stand setup (felt awkward) for my first set. I then moved to a California rack (eek. Had to step back out of it with the bar on my back). Still went well. Incline Press60lb x 5 75lb x 5 85lb x 5 85lb x 5 (Ack... misread my spreadsheet. Too late now). Sumo Deadlifts95lb x 5 115lb x 5 130lb x 5 150lb x 5 That chalk helps me alot with my deadlifts. Rack Pulls from knee-level225lb x 1 225lb x 1 225lb x 1 Hammer Grip PullupsBW x 8 BW x 2 This workout went well. Even though my diet got shot to Hades and back (was at a client this afternoon migrating to a new server), my energy was up there. I have decided to switch gyms. I signed up with Xtreme Fitness tonight and submitted my cancellation with 24-hr fitness. Equipment alot better maintained. It's cheaper and worth the drive IMO. In fact, my palms are pretty worn. The knurling on those bars are abit sharp (not that I'm complaining. ).
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Post by dopar66 on Sept 13, 2006 8:25:24 GMT -5
Alright! New gym, killer equipment, training partner, CHEAPER, that's a win-win-win situation! I tell you, between the knurling, the chalk, and the rack pulls, you will be amazed what those little differences add up to. I like a sharp knurling. I realize going in the consequences of letting go of the bar. :')
Strong workout last night! Maybe those extra carbs did the trick.
God Bless. Doug
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Post by cappicard on Sept 14, 2006 19:42:46 GMT -5
Whee! I loved this workout! ATG Squats85lb x 5 105lb x 5 130lb x 5 150lb x 5 175lb x 3 130lb x 8 Wow, this felt great. One of the trainers there spotted me on my heaviest set, but I still got my reps in on my own power. Bench Press60lb x 5 75lb x 5 90lb x 5 105lb x 5 125lb x 3 90lb x 8 This felt good too. T-Bar Rows (with chest support pad)45lb x 5 70lb x 5 80lb x 5 80lb x 5 55lb x 5 These actually worked my back hard even at these lower weights. I felt a good pump in my upper back. DipsBW x 8 BW x 4 These are still too hard yet. Barbell Curls65lb x 8 65lb x 5 65lb x 5 DB Overhead Tricep extension35lb DB x 8 40lb DB x 5 40lb DB x 5 This was using one dumbbell with both hands on that weight. I feel great. Time to eat!
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Post by sauble on Sept 15, 2006 3:14:18 GMT -5
Keep with it and the numbers will come
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Post by dopar66 on Sept 15, 2006 8:25:57 GMT -5
The whole thing looks good, but the squats and benches look GREAT! Nice workout.
I was talking to a friend of mine who has replaced several exercises with bodyweight dips. He hadn't done overhead work in over a month, just dips. His 10 rep workout weight went from the 100 lb dumbells to the 120 lb dumbells. Keep torturing yourself on those dips, bro, there are definitely dividends to be paid!
Have a great weekend.
God Bless. Doug
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Post by cappicard on Sept 15, 2006 21:48:03 GMT -5
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Post by cappicard on Sept 17, 2006 16:21:33 GMT -5
Wow! I didn't expect this workout to turn out the way it did. ATG Squats85 x 5 115 x 5 130 x 5 150 x 5 175 x 3 (I had someone spotting me on this one) Not quite 5 times on this one. I'll keep at it. Bench Press65 x 5 75 x 5 90 x 5 105 x 5 125 x 5This felt great. I didn't rerack my bar after each rep. (Anyone remember that fiasco?) T-Bar Rows35 x 5 75 x 5 85 x 5 105 x 3 I didn't include the weight of the apparatus itself. Nonetheless, my back gets slammed hard with this one. I definitely like T-Bars. Sumo Deadlift singlesI was in the mood to try these guys and went all out. I probably shouldn't have done so, but what the Hades. 135 x 1 185 x 1 225 x 1 225 x 1 225 x 1
Yeah buddaay!!!! These felt awesome! I'm in euphoria!
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Post by dopar66 on Sept 18, 2006 8:27:08 GMT -5
Nice!
Euphoria, is that another word for Icy Hot?
:')
Awesome work with the squatting and deadlifting, Cap. No doubt you will hit that 3 plate deadlift soon!
God Bless. Doug
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Post by jimroberts on Sept 18, 2006 9:38:44 GMT -5
It is since I saw the light ;D
Jim (TheMuse)
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Post by cappicard on Sept 18, 2006 9:50:46 GMT -5
I'm feeling just fine. No back pain whatsoever.
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Post by dopar66 on Sept 18, 2006 11:18:19 GMT -5
Look at that back development! I hear ya, Cap!
God Bless. Doug
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Post by cappicard on Sept 18, 2006 13:24:46 GMT -5
How else would I get a back like that? ;D
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Post by Deleted on Sept 19, 2006 0:56:22 GMT -5
Back looks good,lifts look good.You are going to do this.
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Post by cappicard on Sept 19, 2006 20:46:11 GMT -5
EEEK!!! I can barely move. I can walk fine but I can't run (just a jog at best) Squats90 x 5 110 x 5 130 x 5 130 x 5 Incline Press65 x 5 75 x 5 90 x 5 100 x 5Sumo Deadlifts130 x 5 155 x 5 180 x 5 205 x 1 205 x 1 205 x 1 205 x 1 205 x 1Situps on a 30-degree decline 3x10 I'm tired. Enough said. I survived deadlifting heavily twice in one week.
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Post by cappicard on Sept 20, 2006 7:10:32 GMT -5
One sore puppy I am. Took a photo of my left bicep:
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Post by dopar66 on Sept 20, 2006 11:38:39 GMT -5
That soreness? A small price to pay once you hit that 315 deadlift! You might someday forget you were sore, but I doubt you'll forget the milestone!
God Bless. Doug
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Post by cappicard on Sept 20, 2006 14:05:05 GMT -5
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peto
New Member
Posts: 37
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Post by peto on Sept 20, 2006 14:49:29 GMT -5
Speaking of 315 DL and the fact that I cannot make a new post still, ill just say it here. I hit the 315 on monday while going for a PR of 300. My last was 285. Needless to say my day was made. i was getting the bar plated and my training partner just said try 315 I said F it why not. And did it. That brings my total number up to 840. 315 DL 275 SQ and 250 BP. Good times.
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Post by dopar66 on Sept 20, 2006 19:32:14 GMT -5
CONGRATS PETO! NICE lift! That's quite a PR, 30 pounds! Awesome job!
If you dont mind, I'll just go to the logs section and make you one. I know it's not the same, but it'll give you a start.
God Bless. Doug
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peto
New Member
Posts: 37
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Post by peto on Sept 21, 2006 12:50:07 GMT -5
No man thats cool. I still cant dfigure out how to make a new post though and its driving me nuts
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Post by chancey on Sept 21, 2006 18:56:28 GMT -5
Peto
1st sign in
Next go to the forums
Enter forum of your choice
There will be a red bar across the top that say new thread - select new thread and go from there - subject - message - post
remember, You can't start a new thread from withing someone else post - you have to start at the forum page listing the subjects - hope that helps
And Kansas keep up the good hard work. You're well on your way.
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Post by cappicard on Sept 21, 2006 20:39:40 GMT -5
Nice! My workout went without a hitch. ATG Squats85 x 5 105 x 5 130 x 5 150 x 5 175 x 3 (No spotter! ) 130 x 8 This felt alot better this week at 175 than last week. I'm pleased with this one. Bench Press60 x 5 75 x 5 90 x 5 105 x 5 125 x 390 x 5 I'm liking this one. It's easier than when I was doing Rippetoe at this same weight. T-bar Rows45 x 5 65 x 5 75 x 5 85 x 5 105 x 3 85 x 3 This felt nice. I was worn out by the 5th set. DipsBW x 6 BW x 6 BW x 2 BW x 1 I'm getting better with these. Not quite to the point I can start adding weight, but closer. Barbell Curls65 x 10 65 x 8 65 x 8 I intentionally did these slow. It slammed my biceps that way. Seated Overhead DB Extensions - with one DB with both hands on it. 35 x 8 35 x 8 40 x 5 Decline SitupsBW x 10 BW x 10 BW x 10 Wow, I guess I am recovering faster than I thought! Even with the 2 heavy deadlift days. No spot needed on my 5th squat set. 2nd time was a winner. And both triceps and biceps got hit very hard. Time to eat!
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Post by dopar66 on Sept 22, 2006 8:04:56 GMT -5
Dag what a workout! I do about that much in 4 DAYS!!!! :')
Nice work on the squats and bench, and SUPER work on the dips! You're adding reps to the sets, AND adding sets! That's good stuff, Cap!
Just an aside.....5 sets and you're worn out? Well, looking at your workouts, you are doing a heckuva lot prior to those 5 sets. I'm surprised you have any ATP left in your system by the time you got to the rows! That's some intense workouts you are posting.
God BLess. Doug
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Post by cappicard on Sept 22, 2006 13:15:41 GMT -5
Thanks, Doug. Yeah, my dips are getting better. Still my hardest lift. I want to be able to start adding weight to them. Yeah, I was quite tired by the end of that workout. I got a new pair of flat-soled shoes just for lifting (albeit some cheap walmart special) and it's worked out well especially on my squats. I never have maxed out on t-bars, but that 105 felt good.
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