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Post by toolpod on Oct 17, 2006 8:26:47 GMT -5
Thanks IM! I thought about lifting in the Worlds, but they are PL only...and my deads and squats are in their infancy!
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Post by dopar66 on Oct 17, 2006 11:16:39 GMT -5
TP, you going to the bench worlds in Currituck? I know it's a heckuva long ride, but thought I'd ask any way.
God BLess.
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Post by toolpod on Oct 18, 2006 14:32:18 GMT -5
I'd love to, but I can't swing it..I'm going to try for the Christmas BP in VA though...
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Post by ironmaster on Oct 18, 2006 22:23:59 GMT -5
Thanks IM! I thought about lifting in the Worlds, but they are PL only...and my deads and squats are in their infancy! Toolpod, Just to let you know the World meet in Burlington is single lift also. Semper Fi
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Post by isbell on Oct 19, 2006 10:14:38 GMT -5
Hey tool pod. I am a bencher that has added some stuff for doing a full meet someday too. Many similarities between you and I as far as powerlifting goes. I feel your pain. stick with it.
Tom
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Post by toolpod on Oct 21, 2006 10:32:51 GMT -5
Thanks man! One of these days I'll get my lower body whipped into shape!
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Post by dopar66 on Oct 23, 2006 9:22:50 GMT -5
TP, I've seen what squatting has done for Tom's bench over the last 11 months. Well, that and the fact he trains like a beast already..... Enough about that. Watch Tom's log and see what he's doing on the squat. If you can get similar transfer to what he's doing that 450 will fall SOON!
God BLess.
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Post by toolpod on Oct 23, 2006 10:47:43 GMT -5
I will keep on it...today I am going to try to get legs in tonight...if not, then tomorrow. Sun 22-Oct-06 First day back after meet and self-induced concussion Bench Day Rotator cuff prehab 135X10 225X8 Paused bench (1-2 second spotter press command) 275X3 315X3 345X3 365X3 385X2 405X1 415X1 I'm thinking these pauses are all good! I'm going to keep them in the plan from now on....my chest is pretty sore after just this abbreviated workout. My time was short, so I skipped inclines and lockout work.
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Post by chancey on Oct 23, 2006 11:31:41 GMT -5
Nice pauses! I think I may try to gain from your experience as of late and hit those pauses exclusively on my bench from now until my meet. I'll save the boards for next year.
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Post by toolpod on Oct 23, 2006 12:45:27 GMT -5
Thanks!
I'm telling ya...I never really did pauses before...but just these last two workouts have given me food for thought.
I've been sort of sticking low, and up until now avoiding the pause work, but doing the goofy 3-4 second blow-air pauses and the 1/4-1/2-full press thing, along with triples...that is kind of fun actually.
I've got more of a chest burn today that I've had for a good while. I know muscle soreness isn't necessarily a sign of progress, but I'll take it.
I think what I am going to do for next few weeks is paused press work and 3-5 board press.
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Post by toolpod on Oct 24, 2006 12:40:15 GMT -5
Tue 21-Oct-06 Lower body...been 3 weeks since my last confession at the booth of lower-body misery...eeechh Short workout too, need to get back to work. BWT:199 Cardio: 6 minutes on the Dreadmill Squats, 1-2" Below parallel: 8X45 8X95 8X135 8X185 8X225 I really hate squats... Deadlift: 8X135 8X225 Belt on. 3X275 1X315 365: Miss felt pretty good, could have gone for 3 at 315 but I was thinking about that 365, so I did a single. 365 felt better than last time, even after doing squats, but my form was off, so It didn't happen. Doug, I used your guid for form...fed the Gators ;D, it worked well, thanks!
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Post by dopar66 on Oct 24, 2006 13:18:29 GMT -5
Glad I could help! The weights and reps are looking good! Won't be long before you're talking about 4 plates the way you're talking about 3 now!
Keep it up.
God Bless.
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Post by toolpod on Oct 25, 2006 9:33:13 GMT -5
Ok...now I'm paying the price for my sloth...my legs are beat.
BUT: They are not as bad as the first day of legs...so I'll count that an improvement!
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Post by dopar66 on Oct 25, 2006 11:34:03 GMT -5
There ya go! Celebrate the small things. LESS soreness is a GOOD thing!
:')
God BLess.
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Post by toolpod on Oct 25, 2006 12:30:36 GMT -5
haha! Maybe I spoke too soon. Just got back from the gym...having diffculty getting in and out of the car...legs feeling more sore by the hour!...At least my lower back doesn't have that "boat oar thing" going! Wed 25-Oct-06 Chest day: 5-minutes Cardio-warmup on the Dreadmill Rotator cuff prehab Flat bench: 8X135 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. 8X225 (Rough, but not as bad as the first time) 5X315 5X315 4X315...got an extra rep on the first two sets, of course this time I had a spotter too! These are brutal. 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 3X275 3X275 (ughh) Sideways roman chair sit-ups, both sides: 2X10 Incline sit-ups: 2X10 Dips: 1X20 Weighted dips, 1-45lb plate: 1X9 (triceps failure) My reward for a good workout: 2 for $4 Arby's Beef and Cheddar as a snack!
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Post by toolpod on Oct 25, 2006 13:23:13 GMT -5
Finally saw my video at the Iron Asylum meet...
A) It is obvious why I have a mild concussion
B) What felt like a 3-4 second pause was only about 1 -1.5 seconds
C) A little suprised I didn't get nailed for uneven extension...but I see why my right arm was a little slow due to the head blows! :-)
Not my best effort, but I learned from it...no more shots to the head!
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Post by toolpod on Oct 25, 2006 14:36:34 GMT -5
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Post by chancey on Oct 25, 2006 16:48:16 GMT -5
You should get an award just for the donkey beatin' you put on yourself! That was great.
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Post by dopar66 on Oct 25, 2006 18:23:49 GMT -5
Dang media player wouldn't play it! Have to try it on a different computer later.
Incredible workout! I'm going to have to give some of those techniques a try after the meet. Right now the pauses and chains "seem" to be working, but after December all bets are off.
:')
2 Arbys burgers for a snack? You are cordially invited to the "Buffet Bash" if you make it to the meet in VT!!!
Again, :')
God Bless.
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Post by isbell on Oct 25, 2006 18:34:18 GMT -5
That was a pretty good raw bench for a 198er. The bar didnt travel downward even though a little uneven. I would have given you whites too. Good job.
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Post by toolpod on Oct 26, 2006 8:38:23 GMT -5
Chancey: hahaha thanks! Sandi McCaslin told me they thought my psyche-up was hilarious...it might make a complilation video of "best" psyche-ups and passouts... Doug, If I am in VT, I will gladly take you up on your invite. let me know how it works for you if you try the grunts and whatchamacallits...you already do pauses in training, so it will be interesting to see if that gives you an extra push! I'd done some work with chains earlier...but lately I have come to realize that my real sticking point is on the bottom end...my rack-lockout max is around 700...anything I can get off of my chest I can lockout...and that's the problem! I've decided to periodize with 3 weeks of the pause workouts, followed with, pin-press and 3-5 board presses, then heavy reps. I'll see if that delivers results! Isbell: Thanks man! Sometimes it's easy to be you're own worst critic!
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Post by chancey on Oct 26, 2006 11:02:21 GMT -5
On your grunts do you breathe out because of the long pause at the bottom? Timing mechanism? It seems like this would be harder than just pausing for the same time with the breath held for 3 sec.
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Post by toolpod on Oct 30, 2006 8:54:56 GMT -5
Chancey,
Blowing your air is to force you to relax so you are doing something closer to a "dead-stop" press. The 3 seconds is just hown long it takes me to blow my air and re-inhale.
Sun 29-Oct-06
Chest Day
short workout due to traveling to visit relatives...
Rotator Cuff prehab
Flat bench: No pause
8X135 8X225
Flat bench: Paused, press cmd from spotter
3X315
3X345
3X365
3X385 ( last one assisted )
405: Miss
Flat bench: no pause
1X420 long struggle to lock out...5+ seconds, but did finally get it.
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Post by dopar66 on Oct 30, 2006 11:35:06 GMT -5
Excellent push! To even attempt 420 after that workout is pretty confident. Way to go TP!
God BLess.
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Post by toolpod on Oct 30, 2006 11:48:44 GMT -5
Thanks DP! I was feeling pretty strong right up until the 3rd rep at 385, and then I got stuck and needed help...probably took it out of me for the next set. I was feeling like I was slacking, so 420 was sort of a punishment rep. It just took forever to lock out...I had time to complain while I was grinding it up.
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