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Post by chancey on Oct 31, 2006 9:07:07 GMT -5
Your a sadist. I bet your sore today.
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Post by toolpod on Oct 31, 2006 15:45:54 GMT -5
Not as sore as I was last week...I need to get some more volume in. Although I keep hearing the little voice that says performance gains and delayed-onset soreness aren't necessarily tied...I keep hearing the voice and ignoring it! :-) Tues 31-Oct-06 Legs day. Gack. Also short on time again...short lunch. 5 minutes cardio on the dreadmill. Squats, 1-2" below parallel 8X135 (moving right along to something fun) Deadlifts: 8X135 8X225 Belt on: 1X275 1X295 1X315 1x335 1X355 Not too bad...just needed to see where my max was...not too far above 355! Singles to work on form. 1X275 1X275 1X275 1X275 1X275 1X275 The last rep was the best one for form. Boy, does getting down and tensed-up make a difference!
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Post by dopar66 on Nov 1, 2006 10:27:39 GMT -5
Great pulling! That's not a bad deadlift, TP! Didn't you say you weigh in the mid 190s, and never deadlift? You have quite a foundation to build on! That's natural born, rawbone, country strong there.
You remember that soreness from last week? Break out the welcome mat.
:')
God Bless.
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Post by toolpod on Nov 1, 2006 14:30:56 GMT -5
Thanks Doug! "Didn't you say you weigh in the mid 190s, and never deadlift?" Yeah, I've only been deadlifting for a few weeks. The way my posterior chain feels today...I'm wishing I wouldn't have started deadlifting :-P Me and the Advil are really tight today...plus, tonight is my bench night...I am dreading the arching on the bench tonight... Can't make an omlette without breaking eggs though... Plus...this is supposed to help my bench!
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Post by dopar66 on Nov 1, 2006 16:10:08 GMT -5
I am going to try something different and be totally serious. (Dang, blew it already.)
Go to the post Bud made about John and Kerry Self getting an interview, and read the interview. Equally important: keep in mind Kerry is 123 pounds, and a bench-only competitor. Then look on the left in the photos for the picture of her deadlift.
I email John occaisonally (they are both great folks). I asked him about those freaky deadlifts Kerry was doing. He replied they didn't "like" deadlifts but that they helped his bench. This coming from a 405 benching 175 pounder, or a 360 benching 165 pounder, depending on what he feels like competing at.
I said all that to say this: you are on the right track. I had read deadlifting could adversely affect the bench press, but lately I have seen several top benchers referring to deadlifting. There must be SOMETHING to it.
One last thing: ICY HOT!
(I knew I couldn't be serious the whole time.)
:')
God Bless.
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Post by toolpod on Nov 1, 2006 20:40:12 GMT -5
Good point Doug...I've been reading similar stuff...that plus the browbeating from my comrades...made me decide to give the lower body some time.
As it turns out, my worries about a sore back getting in the way of a good bench night were unfounded...if anything the stretching helped out a bit.
Wed 1-Nov-06
Chest night...
35 minutes no cardio sitting in traffic from work to the gym.
Rotator cuff prehab
Flat bench:
10X135 8X225
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.
5X315 6X315 7X315
Extra reps found!
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.
2x275 2X275 3X275
These really burn the candle at both ends.
5-Board Press
5X405
4-board Press
3X405 Last one assisted
2X455 assisted
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Post by dopar66 on Nov 1, 2006 20:57:39 GMT -5
Your a sadist. I bet your sore today. What he said. ;D NICE workout. God Bless.
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Post by chancey on Nov 2, 2006 9:02:00 GMT -5
Another fine day of Pressing. Much respect for the Grunts & the Whatchamacallits.
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Post by toolpod on Nov 6, 2006 8:16:33 GMT -5
Sunday 5-Nov-06
Chest day.
Not such a good day...
Rotator cuff pre-hab
10X135 8X225
Paused flat bench, spotter press call 1-2 sec.
3X275 3X315 3X345 3X365 405:Miss
Incline bench:
8X135 8X225 7X275
Bleh! Some days I am the pigeon, some days I am the statue.
This ends 3 weeks of paused press. Wednesday, I 'll be starting 3 weeks of 3-board presses!
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Post by dopar66 on Nov 6, 2006 10:14:47 GMT -5
Man. I am just overly burdened by you hitting 365x3 with a 2-second pause. Let me grieve for a minute here.....
Okay I'm done.
Dude, no matter if you're the pigeon or the statue, that is still some fine pressing! Then you follow up with a 7x275 on your inclines? Highly impressive!
Board presses, look out!
God Bless.
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Post by toolpod on Nov 6, 2006 10:23:37 GMT -5
Ok...I see how bad that looks to cry in my beer, so to speak! :-)
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Post by toolpod on Nov 7, 2006 13:53:52 GMT -5
Tue 7-Nov-06
Lower Body Day,
In a big hurry, only had 35 minutes.
5 min. Cardio on the dreadmill
Standing military barbell press:
8X95 8X135
Squats, 1-2" below parallel
8X135 8X225
Deadlift:
8X135 8X225
Belt on:
1X275 1X325
Miss: 345
1X275
Done!
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Post by dopar66 on Nov 8, 2006 12:32:29 GMT -5
5 min of cardio, 10 sets, 51 reps in 35 minutes.
Shock and awe.
Nice deadlifting, TP! It's coming to you! So when's your first push/pull?
:')
God Bless.
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Post by toolpod on Nov 9, 2006 13:14:33 GMT -5
Thanks Doug! If this keeps up, I'll do a push-pull in February!
Thu 9-Nov-06
backup chest day: Unable to get to my normal gym for Wednesday punishment.
No 3-boards at this place :-(
5 minutes on the dreadmill for cardio warmup
Rotator cuff prehab
Flat bench:
10X135 8X225 5X365 4X365 4X365 3X365
Reps: 20X225
Feeling a little weak in the midrange, although off the chest feels stronger. Punish the triceps:
Decline bench:
8X225 4X315 3X365
Situps: Left, right, reverse, forward:
2X10 each
fini
EDIT: Forgot the reps!
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Post by chancey on Nov 9, 2006 18:09:01 GMT -5
Nice rep work on the 365. You must freak people out when you lift at a different gym. If not the weight than surely the bar headbutts. ;D
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Post by dopar66 on Nov 10, 2006 8:31:44 GMT -5
"Wonder if that Evil(TM) Lower Body stuff is to blame?!? "
Nay! Nay I say unto thee! And I don't like to be a general naysayer....
:')
I think 'tween the two of you, deciding on giving the CNS a break may be more beneficial than trying a new supplement is the way to go. (Okay, that's not what yall said, but I'm trying to be supportive here.....work with me......) :')
I didn't realize you were such a TALL 198 pounder. That makes your already outstanding bench even MORE outstanding! That's good stuff.
Have a great weekend, and God Bless.
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Post by toolpod on Nov 10, 2006 9:56:03 GMT -5
Chancey: Ok...I have given up the head-butts and the face-slapping...for the most part. The third-eye that I am growing in my forehead remains, though! Going to a new gym is one of the best things about working out...people look at me like I have lobsters crawling out of my ears. ;D Doug: "I didn't realize you were such a TALL 198 pounder" Doh! I'm only recently coming to see that...I'm 5'11" ( ok..5'10" and 3/4-ish ) I've seen other 198 pounders at the meets I've been to....every one of them has been shorter than me. I never really thought about it until a guy that I train with, who is himself a 198/light 220er, and 5'9 1/2" told me that if I was proportional for height I should be rolling around 230BWT(!) Compared to some of the big 198 guys I've seen in person, Ryan Celli, Cole Dworek, Scott Sceppe ...these guys are cog-diesel...I look positively scrawny in comparison. Of course, they are also pushing up a lot more weight too! I remember reading an article about the Maximum Leader(TM) of 198'ers: Dennis Cieri, where they mention him being tall for a 198'er at 5'9" and change. I've thought about trying to gain weight, but I have enough trouble trying to get my weight up to 205, let alone 230 and still be lean.
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Post by toolpod on Nov 12, 2006 17:00:21 GMT -5
Sun 12-Nov-06 Chest day Starting a 3 week cycle of board work. Rotator cuff prehab. Flat Bench: 8X135 8X225 2-Board Press: 3X315 3X365 3X385 3X405 2X425 Miss: 455 Near Lockout too.. !@#$! 3 Board Press: 1X475 Went up fairly easy. Running out of time, so couldn't go higher...Next Week! Reps: 225X20
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Post by dopar66 on Nov 13, 2006 10:10:24 GMT -5
Man. I am just purely in awe. That is some mighty fine pushing!
Who cares how tall you are or how much you weigh? That's some massively impressive lifting you do. There are 275s who would donate a kidney to be able to bench like that. If you gain weight, so be it. You're still one KILLLLLAHHH MONSTER bench presser!
God Bless.
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Post by chancey on Nov 13, 2006 12:01:35 GMT -5
Excellent pressing. It’s awesome that you’re not the prototypical bencher body. It shows that hard work can overcome genetics. By the way I have an extra kidney. ;D
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Post by toolpod on Nov 13, 2006 22:05:22 GMT -5
Doug, Chancey;
Thanks guys...I appreciate the good word!
Especially when i was feeling kinda gimpy...I expected more from the 2-board press action!
No matter! There is always the next session!
Besides, tomorrow is pay-the-piper Legs day!
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Post by toolpod on Nov 14, 2006 13:36:51 GMT -5
Tue 14-Nov-06 Lower Body (note: for me lower body is defined as anything below the pectorals) 5 minutes cardio on the Dreadmill Squats, 1-2" Below parallel: 8X45 8X135 ...moving on to fun stuff... Deadlift: 8X135 8X225 Belt On 1X275 1X295 1X325 1X345 1X365 New PR!!! Woohoo. I took Dopar's advice on setting up, feeding the gators, tensed up everything just before the pull...and it went up, not easy, but smoothly. Tempted to push the envelope further here, but the name of the game is "get the body used to the weight, steady gains without getting hurt" Singles for form: 275X3 Straight Bar curls: 8X70 8X90 Feels like my left forearm pull is finally clearing up after 3 months... Incline Sit-Ups: 2X10 Done! Back to the Salt Mines!
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Post by dopar66 on Nov 14, 2006 15:55:10 GMT -5
SWEET deadlift! Congratulations! That is one heckuva PR! And that was some mighty fine followups you had with the singles.
That definition of lower body RULES! I bout gave myself a nose enema with mountain dew when I read that.
Great workout, TP!
God BLess.
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Post by toolpod on Nov 14, 2006 17:28:58 GMT -5
Thanks Doug!
I can see the Push-Pull now...
I was reading something linked form here on doing lots of heavy singles because that's what you do...and because follow-on reps have your body already mechanically loaded so they are a bit easier than the first, dead-stop, rep.
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Post by 3speed on Nov 14, 2006 17:55:06 GMT -5
Nice workout TP.
Excellent work on the deads. I think the one thing that most lifters lack in their dead training is heavy singles. They do too much rep work. Have you ever noticed that the second/third rep is normally easier than the first? You only get one shot at it on stage.
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