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Post by cappicard on Sept 24, 2006 16:47:26 GMT -5
This went well. Didn't get 250lb deadlifts to even move. Squats85 x 5 110 x 5 130 x 5 150 x 5 174 x 4 One more rep on my own power. I couldn't quite get the 5th one up. Bench Press60 x 5 80 x 5 95 x 5 110 x 5 125 x 5 This one felt easier this week at 125 than last week. Chest-supported T-Bar Rows60 x 5 75 x 5 90 x 5 105 x 5 120 x 1Wow, added 15lbs to these from last week. Sumo Deadlift Singles135 x 1 185 x 1 225 x 1 I attempted 250. Both attempts failed. I couldn't get the bar off the ground. So, my immediate deadlift goal is 250lbs.
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Post by dopar66 on Sept 25, 2006 8:21:20 GMT -5
I hear you. Set the goal and celebrate the steps! That'll work! It worked for Bdbldr2000 in his quest for 405.
Here's a tip from a guy who uses the philosophy "if I'm sweating I'm working out too hard". If you're going to attempt a max in the DL, don't start off with squatting! You're pre-fatiguing a lot of the muscles you use for the DL (particularly after hitting an extra rep under your own power, YES!!!!!) Be lazy like me and try the DL max on a separate day. It works wonders!
God Bless. Doug
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Post by cappicard on Sept 25, 2006 10:51:17 GMT -5
Yeah, I was already tired by the time, I attempted those DL max attempts. (Stupid me... but it's another lesson for me to learn). But I'll just slowly bump up those weights during my regular deadlift day (Tuesday). It'll be 210lbs for 5 reps on Tuesday. No more deadlift singles for a while on Sunday.
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Post by cappicard on Sept 26, 2006 7:24:32 GMT -5
I found this video on how to improve my sumo deadlift form: asp.elitefts.com/qa/default.asp?qid=44436&tid=102I tried it dry (without any bar nor with any weight). It really stretches out my inner thighs. But once I get into position, I can feel a spring in my legs as I push off from the floor. I'll try this method this evening with my deadlifts. I'm not going to do 1RMs for a while. I'll just do my rep work. Tonight I'll be pulling 210lbs on my 4th set.
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Post by dopar66 on Sept 26, 2006 8:18:01 GMT -5
Good plan! 1RMs are hard on the body and the CNS, and should be approached with caution and preparation! I think the WS philosophy is that a gym 1RM is one that doesn't require psychological preparation, nor does it take all the guts and glory of a competition 1RM. Worth thinking about!
Looking forward to your post for the 210 set!
God Bless. Doug
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Post by cappicard on Sept 26, 2006 22:23:50 GMT -5
Well, tonight's workout was uh... eventful... Squats85 x 5 110 x 5 130 x 5 130 x 5 Nothing out of the ordinary here. Got all reps in. BB Incline Press65 x 5 80 x 5 90 x 5 105 x 5These felt great. Sumo deadlifts130 x 5 160 x 5 185 x 5 210 x 1 Now this was the eventful exercise... First rep at 210 felt hard, but I got lockout just fine, but I hit my left foot with the weights on the way down. Didn't hurt my left foot, but it wasn't comfortable for a few seconds. 2nd one, however, as I was trying to lean back and lockout, I lost my balance and fell back with the 210lbs in my hands. When I landed on my butt, the bar skinned up my right shin good. I got up and attempted another try at that 2nd rep. I barely got the bar off the ground and decided to end that exercise right then and there. Decline Situps20 x 1 @ BW It was a decent workout. I'm having to bump down my deadlift weight (taking off 25lb from my 1RM) and NO MORE SINGLES ON SUNDAY FOR ME! I think I was more exhausted than I thought (or not completely recovered from Sunday). So, it's lighter weights and more rep work for me. Oh yeah, I tried that new stance. I did feel a good spring in my legs. However, while getting into position for my 210lb set, I ripped my shorts right in the middle! It's not a gaping hole, but I did turn abit red when I felt it rip. My shorts couldn't handle me going toe to plate... For your viewing pleasure, I present to you my right shin.
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peto
New Member
Posts: 37
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Post by peto on Sept 27, 2006 2:30:50 GMT -5
I got a suggestion for your deadlift stuff. Go check out my kettlebell work in my log. Nearly every kettlebell move I do is all hip driven which I attribute to giving me my 30 pound gain. Especially as a sumo puller this may do wonders for you.
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Post by cappicard on Sept 27, 2006 8:54:12 GMT -5
I may check it out later. Thanks.
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Post by cappicard on Sept 28, 2006 20:24:34 GMT -5
Good workout tonight, folks! Squats85 x 5 110 x 5 130 x 5 150 x 5 175 x 3 130 x 8 Bench Press65 x 5 85 x 5 100 x 5 115 x 5 130 x 3 - No pausing between reps! 100 x 5 T-Bar Rows60 x 5 75 x 5 90 x 5 105 x 5 120 x 3 Yeah, bud-day! 90 x 8 Heh, my back got a huge pump from these. DipsBW x 5 BW x 1 BW x 2 I was quite tired by this point. Still felt good though. Preacher Curls - with an EZ curling bar 50 x 10 50 x 10 60 x 5 My arms got an insane pump. Even my triceps were pumped hard. So much that I started seeing a cut on the outside of my arms separating my triceps and biceps. Standing Tricep pull-downsYes, I know it's a machine, but it works my triceps quite well. 70 x 10 - This was so Duckies easy! It's been months since I have done these. 100 x 9 - I'm doing more than a few months ago on these 100 x 5 Whee! I noticed my pecs had a good pump going on and quite vascular too. I know this doesn't mean much, but the gym's scale had me at 172lbs after my workout. Time to eat!
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Post by dopar66 on Sept 29, 2006 7:30:38 GMT -5
Good looking workout! Congrats on all the progress you are making!
Have a great weekend.
God Bless.
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Post by cappicard on Oct 2, 2006 22:39:14 GMT -5
Whee! Workout was a blast. Squats85 x 5 110 x 5 130 x 5 150 x 5 175 x 5 - GOT IT! This one felt great this week. I got all reps in and without any spotter. Flat Bench Press65 x 5 80 x 5 95 x 5 110 x 5 130 x 5This one felt light this week. T-Bar Rows60 x 5 85 x 5 - I screwed up on the weights. Was supposed to be 75 x 5. Oh well, to o late now. Still got the reps in on this one. 90 x 5 105 x 5 120 x 3 120 x 2 I think that mishap on my 2nd set probably hindered my 5th set here. Weighted Hyperextensions - plate behind the head 25 x 10 25 x 10 Weighted Decline Situps - Plate on chest 25 x 10 25 x 5 I am very pleased with this workout. Time to cook up a 1.3lb T-bone!
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Post by dopar66 on Oct 3, 2006 8:32:02 GMT -5
Great job on the squatting! Congratulations! Looks like time to add some new intensity to the squats and benches!
That's some mighty good t-bars as well. Heck, do it again next time and just shoot for one more rep on the 120's sets. :')
God Bless.
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Post by cappicard on Oct 4, 2006 20:23:00 GMT -5
Another great workout. Squats85 x 5 110 x 5 130 x 5 130 x 6 I literally went calf to ham on these tonight. Yep, I got roostery and snuck in another rep on my 4th set. Incline Barbell Press65 x 5 80 x 5 90 x 5 105 x 5 These felt abit lighter and my arms weren't shaking with my fourth set. Good sign! Sumo Deadlifts130 x 5 160 x 5 185 x 5 210 x 2 - More reps without resting 210 x 1 210 x 1 210 x 1 I found that if I go toe-to-plate, I start to lose my balance at 210. So, I narrowed up my stance a tad and I kept my stability. My shoe insert starts to slide around in my right shoe at that wide of a stance.... Conventional Deadlift210 x 1 Just for giggles, I tried a conventional dead. It felt easy this time around. Rack Pulls - Knee level210 x 3 These felt Duckies light! Just tryng to work on my grip. It started to slip on my last sumo rep. Decline Situps - 30-degree angleBW x 20 BW x 12 BW x 10 Gym scale had me at 172lbs tonight. Tired. Time to eat!
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Post by chancey on Oct 5, 2006 11:00:26 GMT -5
You're coming along great. If you did that conventional after the sumo with no problem you may want to considering doing them on occasion. As the weight goes up you may find that conventional is your true calling. And hitting your dead in a variety of ways is only going to help you.
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Post by dopar66 on Oct 6, 2006 7:23:27 GMT -5
Chancey speaks wisdom.
Nice work on the squats and deadlifts! And that rack pull may be telling you something. Listen to it closely. Seriously.
Nice work Cap!
God Bless.
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Post by cappicard on Oct 6, 2006 10:47:02 GMT -5
Thanks, Doug!
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Post by cappicard on Oct 6, 2006 23:36:33 GMT -5
Tonight's workout. Took me 65 minutes. Squats85 x 5 110 x 5 130 x 5 150 x 5 180 x 3130 x 8 Bench Press65 x 5 80 x 5 95 x 5 110 x 5 135 x 3 - I'm back to 1-plate, folks! 95 x 8 T-bar rows60 x 5 75 x 5 90 x 5 105 x 5 120 x 2 - Didn't feel right for some reason tonight... 90 x 4 90 x 2 90 x 2 DipsBW x 5 BW x 3 BX x 3 I gotta keep working on these. Preacher curls - EZ curling bar 50 x 8 60 x 8 60 x 8 This felt great! Vascular out the wazoo! My delts got pumped along with my arms - weird! But I saw more cuts appearing on both arms. Cable Tricep pulldown extensions - with the rope attachment 70 x 10 - Still very light! 110 x 8 110 x 8 The 110 is feeling slightly easier. Bodyweight came in at 172lbs tonight after a workout. For all intents and purposes, I'm at 175.
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Post by cappicard on Oct 9, 2006 20:18:39 GMT -5
Tonight's workoutSquats85 x 5 110 x 5 130 x 5 150 x 5 180 x 3180 x 2I feel that my last set was mostly mental (why I didn't get all 5 reps on the first try here). I rested up for a minute and tried again. I got the other 2 in fine. Bench Press65 x 5 80 x 5 95 x 5 110 x 5 135 x 5Yeah, budday! No pausing nor reracking on my bench press. My last rep was abit hard but still kept tight and got it in. T-Bar Rows60 x 5 75 x 5 90 x 5 105 x 5 120 x 5My form started to suffer abit on my last set, but I'm getting stronger at them. Hypers - plate behind the head BW + 25 x 10 BW + 35 x 10 BW + 35 x 10 These last two sets most wouldn't count as PRs, but they felt great. My back got a nice pump from these. Weighted situps - plate on chest BW + 25 x 10 BW + 35 x 10 BW + 35 x 10 My abs got a hard pump to the point it was abit hard and uncomfortable to move. Bodyweight tonight was 170lbs. I'm very consistent now at 170+. Time to eat my steak.
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Post by cappicard on Oct 10, 2006 6:29:48 GMT -5
I'll be trying conventionals deads tomorrow night (that one conventional rep is probably telling me something). Sumos probably seem to be carrying over.
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Post by chancey on Oct 10, 2006 8:03:15 GMT -5
Nice workout.
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Post by cappicard on Oct 11, 2006 14:45:51 GMT -5
Thank you.
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Post by dopar66 on Oct 11, 2006 15:35:02 GMT -5
NICE Workout! Very strong squatting! Way to go Cap!
God Bless.
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Post by cappicard on Oct 11, 2006 20:12:42 GMT -5
BW @ 168lb Squats90 x 5 110 x 5 135 x 5 135 x 5 BB Incline Press65 x 5 80 x 5 90 x 5 105 x 5 This is is very easy tonight. Conventional Deadlifts130 x 5 160 x 5 185 x 5 210 x 5 I didn't even pause between reps but I still deloaded! 225 x 1 - My old PR 235 x 1 This felt great! 245 x 1 - So much for 235! 255 x 1 - On 2nd thought, say good-bye to 245! I attempted 265, but it didn't move. I didn't expect to get multiple PRs with the same excerise on the same day. That felt fukin great to pull 1.5x my bodyweight! Having a narrow stance worked nicely. My feet were abit less than 12 inches apart. Decline SitupsBW x 20 BW x 20 BW x 20 What a grind... I was very exhausted after all those deadlifts, but got them out. Time to eat!
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Post by dopar66 on Oct 11, 2006 20:36:17 GMT -5
AWESOME!!! You freak! Congratulations!
3 plates is just around the corner!
God Bless.
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Post by cappicard on Oct 11, 2006 20:52:14 GMT -5
LOL Thanks, Doug. Yep, 3 plates is getting closer.
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