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Post by toolpod on Oct 3, 2006 12:54:03 GMT -5
Thanks for the advice guys! I still have two heavy workouts left before the meet, tomorrow and Sunday morning. Given my peculiar CNS, I've found that if I rest more than 6-7 days, I actually go *downhill*. Usually I'll take my last heavy workout 6 days and that's toned down in volume and weight, I'll warmup to my opener and leave it at that. I don't do any other body parts that week either. Then on the Wednesday before, I'll do a very light speed bench, nothing more than a few sets @50% 1RM to get the blood moving and the CNS amped.
I may try a minor mod this week, light-touch or minor pause bench...I can't resist the temptation...but after the meet I will shake up with some nasty pauses and pin-presses. Cambered-bar scares the daylights out of me...I used to do that back when I was in the 250-range, caused some serious shoulder pain.
3-Oct-06
Combined back day: Pressed for time.
Ok, it's only a couple weeks in, and I'm shaving off movements...
Working over lunch, need to be quick and get back to the office.
Evil Cardio:
5 minutes fast walk on the Dreadmill
Seated Military barbell press:
8X45 8X95 8X135
8X185 7X205 3X225
Seated because some yum-yum is taking up the power rack doing some sort of power cleans...
Still there when I'm done, since there is only one rack in this gym, I skip squats and go right to deads...
Deadlift
8X95 8X135 8X225
3X275 3X315!PR-triple, relatively easy compared to last week (probably because I skipped squats)
Feeling my oats:
Miss: 365 I got it up off of the floor a couple of inches, but my lower back rounded out and felt very tight. In a split-second I determined that:
A) This was bad
B) I might tough out the lift like this, but it would likely result in an injury.
So I dropped it. I'm still ecstatic that I got 315 for a smooth triple.
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Post by ironmaster on Oct 3, 2006 14:23:36 GMT -5
You guys are lifting some serious weight. If you all don't mind me asking what weight classes and divisions do you all lift in? Safe and good lifting to you all.
Semper Fi
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Post by toolpod on Oct 3, 2006 14:51:54 GMT -5
Ironmaster:
Even though I'm a former Zoomie, its Never too early to say Happy Birthday, Marine, even though its about 6 weeks off... ;-)
I weighed in at 204lbs in gym clothes today, so I'm guessing 200 BWT. I compete in the 198 class. I'm hoping long-term to add about 5lbs of lean mass, and still be able to make weight for the 198s...but I don't do dehydration well, so that may mean moving to 220's some time in the next year.
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Post by jasonb on Oct 3, 2006 22:14:47 GMT -5
I am 6-5, 270 pounds and compete in the 275 class.
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Post by ironmaster on Oct 3, 2006 22:53:39 GMT -5
Thanks for the Birthday wish toolpod. Those are very impressive numbers you're training with. I can say the same for many of the lifters that post on your log. Congrats and I wish you all safe and consistent progress.
Semper Fi
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Post by dopar66 on Oct 4, 2006 8:52:51 GMT -5
Congrats on the deads TP! Excellent! Good choice to stop, too. If you can imagine the following, it may help with form in the future.
Wear long socks pulled up to the knees. Butt down, like um, feeding the gators. Head up, arch back inwards (concentrate on almost a shoulders back setup). When you begin the lift, keep the bar as close to the shins as possible, even if it means taking meat with the knurls. Drive through your heels and at the same time finish the lift "through" your shoulders to the upright position.
Dang nice work!
God Bless.
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Post by dopar66 on Oct 4, 2006 8:56:41 GMT -5
Forgot to mentioned, I am 148 pounds of chiseled steel. Unfortunately, I weigh 175.....
:')
God BLess.
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Post by toolpod on Oct 4, 2006 13:06:15 GMT -5
Doug, thanks for the form tip on Deads...I will use that next time I DL for sure. "I am 148 pounds of chiseled steel" I know how you feel. I still have a six pack...tucked safety away under an insulating blanket! Wed 4-Oct-06 Chest day: Couldn't resist a bit of shakeup...hopefully this will help, not hurt... 5-minutes Cardio-warmup on the Dreadmill Flat Bench Grunts: Bring bar to chest, hold it there under tension (no sinking), blow your air, take a breath, press. About a 3 second pause. 8X135 8X225 (Ye Gads...finishing up 225 felt like 8X315 normal) 4X315 4X315 4X315...all I could do to get 4 reps on each. I was dizzy after getting up off of the bench. Flat Whatchamacallits: Unrack, bring the bar down, press 1/4 way up, bring the bar back down, press 1/2 way up, bring the bar back down, press all the way up. 3x275 2X275(! these are just plain evil! ) 3X275 ( after getting a spotter ) Flat bench: Miss:405...the last two movements did their worst. Supine Skullcrushers: With curl bar. 8X110 6X130
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Post by Deleted on Oct 5, 2006 14:13:21 GMT -5
TP, We set the pins in the power rack at the top of our heads. At the bottom of the movement the arm is at a 90 degree angle. I feel anything lower is over rotating my shoulders.
Randy
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Post by toolpod on Oct 5, 2006 15:26:11 GMT -5
Randy,
Thanks! After the meet, I think I will do a more radical shake-up on the lower end work.
As an aside, my Tris and chest are sore today!
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Post by dopar66 on Oct 6, 2006 7:19:55 GMT -5
That is just freaky insanity on the bench! No wonder you are so daggone strong! Those are pure evil exercises!
I am more than moderately impressed!
Have a great weekend, and God BLess.
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Post by toolpod on Oct 6, 2006 8:13:38 GMT -5
This is the first time I've tried that medieval stuff. It's rough.
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Post by toolpod on Oct 12, 2006 9:19:35 GMT -5
Ok, yesterday was my last workout before the meet on Saturday. I skipped heavy bench on Sunday morning, didn't do legs or back this week either.
Wed 10-Oct-06
Light Speed Bench / Pre-meet
Rotator cuff prehab
Flat bench, speed.
15X135 Felt light like a feather!
5X225X3
4X265X3
Done!
Now nothing left but the meet!
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Post by chancey on Oct 12, 2006 10:56:46 GMT -5
Best of luck. Keep us posted.
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Post by Deleted on Oct 12, 2006 14:03:56 GMT -5
T, I am going to stick with the F6 until I can get my Katana altered. I would highly recommend the F6. Good luck at your meet, I'll be looking for your numbers.
Randy
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Post by toolpod on Oct 12, 2006 16:18:31 GMT -5
Thanks for the encouragement guys! I'll check in with numbers Saturday night!
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Post by dopar66 on Oct 13, 2006 8:34:06 GMT -5
Cool! I'll have to remember to turn the computer on Sunday morning to give them a check!
Lift your best!
God Bless.
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Post by toolpod on Oct 16, 2006 9:24:26 GMT -5
Ok guys I'll sum it up... Some days you are the Pigeon, some days you are the statue... First off, I have to give props to the folks that held the meet at the Iron Asylum, they ran a meet that was friendly, professional and fun. They had over 60 lifters, most of whom were full power, there was very strict judging, but it was IMHO, very fair and constent...other APF meets may have soft judging, but these guys don't. They had a lot of AAPF and raw lifters. The drug testing for the AAPF guys was handled courteously and professionally. The meet folks and the competitors were really nice, there was a large contingent of folks who follow Him...IIRC the guy with the highest total was a Youth Pastor...he gave thanks before and after every attempt. The meet facility is an old school building that was converted basically into a purpose-built meet center...simply awesome, the main platform is right in front of the stage in what was the old gym. The warmup room was huge, and basically a fully equipped gym in its own right. Anyways..I am a testament to choosing your opener wisely...because that's all I got! My plan was to open at 405, take my second at 425 and then try 450. Between a complete lack of sleep the night before...my brother ( God Bless Him ) snores *really* loudly and what may be my last use of self-slapping to psyche up...I literally gave myself what I think is a mild concussion (can't wait for the video) because I am still a bit dizzy even today. If the vertigo isn't gone in a couple days I'm headed to the Doc. Either way, i think its time to go to smelling salts. ;D I opened at 405, I got a really long pause on my first attempt before the press command, most likely because I was the first over 400 raw attempt for men and I come down quickly...the judge wasn't sure I really had it in control I think. Anyways when the press command came, I toughed it out. Fighting back nausea and vertigo from my slaps to the temple, I went on to miss at 420 twice after that. The second and third attempts got press calls pretty quickly, about 0.5 seconds on the chest once the judge saw I have control, but the pause from the first press spent my lower chest...normally when I blow 420 its at midpoint, this time I only got it up about an inch. Even though I only got 405, Sandi M. Gave me props for an great raw press at the end of the meet! I was thankful for that. Moral of the story: Thank God for a great day! Thank God that I practiced heavy pauses the week before Prepare for the unexpected, choose your opener wisely! ...now its back to the grind!
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Post by dopar66 on Oct 16, 2006 9:31:41 GMT -5
First off, congratulations on the official 405! That is a HIGHLY respectable bench!
Second off, what a learning experience! Of course, it's not the subject matter you wanted, nor the results, but still very valuable. Next meet, if you still try self slapping, go for the forehead. :')
You may be bummed about not getting in 3 lifts, but NO raw bencher should be disheartened at a 400+ bench! That's a double bodyweight, isn't it?
Congrats again! ANd thanks for posting.
God Bless.
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Post by toolpod on Oct 16, 2006 9:53:40 GMT -5
Thanks Doug! You're making me feel better! I can't use my forehead either...I already have a permanent callous/lump right in the center from nine years of bopping my head off of the bar to center myself on the bench! Yes, it was over twice bodyweight, I weighed in at 196 two hours before the meet started ( I got in too late the night before to weigh in because of the snowstorm in Buffalo, NY ...20" of snow closed the interstate down )
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Post by Deleted on Oct 16, 2006 10:40:00 GMT -5
T, I don't care if it was your 1st attempt or your last attempt, a 405 paused bench is phenomenal! If your 198, even more impressive ! As far as your psych technique, you might want to consider just finding a quiet place between lifts and practicing mental imagery, it's always worked for me. Also your post displays a lot of class, some guys would choose to whine about the judging instead assessing their own performance intelligently. This is obviously the post of a competent and experienced lifter. Congrats T and let me know if you do decide to get the F6.
Randy
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Post by toolpod on Oct 16, 2006 11:07:35 GMT -5
Randy, Thanks for the props man! I appreciate the kind words. You are dead on about the need to grade yourself honestly...that's the only way you learn the right lessons. I have nothing to complain about, I got a long pause, sure, but I also got three white lights too! The rules for establishing positive control and pausing exist for the safety of the lifter, period. The head judge made the right calls IMHO. Especially when you're in a mixed meet where shirted lifters bring the bar down very slowly under control...you have to expect the Judge to be paying attention to a fast drop to make sure that you really got it...particularly for a relatively tall&skinny guy like me. To underscore that, later in the meet, there was a guy taking his 3rd attempt raw at 600...I can't recall what his 1st and 2nd's were, but they were >500. Anyways, this guy takes it down *really* fast...to my eyes used to seeing heavy raw benches being brought down fast...it looked like he lost it. It came down like a freight train, IMHO. The head judge called for the spotters to grab it after it touched, and the guy pressed it right up out of their hands. Him and his lift off man were irate that the judge waved him off, and vented rather loudly...but they were in the wrong. Period. Not only did the head judge think it came down out of control and call a no-lift, about 6 people nearby started lunging for the platform on the descent...later on I heard the two guys apologized for the drama. The meet director handled it pretty professionally, everybody was briefed beforehand to handle disputes "off the platform". Safety first. I'll let you know how the F6 goes when I get it! Gotta wheedle the funds from my CFO (the wife) ;D
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Post by chancey on Oct 16, 2006 11:21:10 GMT -5
Congrats. That is some serious lifting. You're a class act and better times will be had for sure. Cheers.
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Post by toolpod on Oct 16, 2006 12:08:38 GMT -5
Thanks man! Actually, I'm kinda more proud of handling a long pause, than I would have if things would have gone according to plan.
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Post by ironmaster on Oct 16, 2006 23:41:25 GMT -5
405 is still a GREAT lift Toolpod, congratulations. I had asked in another thread why, if you were going to be in the area of the World meet, weren't you lifting in it. I guess the fact you just lifted in a meet answers that questions. Take care.
Semper Fi
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