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Post by chancey on Dec 14, 2006 19:11:03 GMT -5
This is my log to a 600 pound Deadlift. At this point I have no solid plan but will work on something in the coming days. All Deadlift reps will actually be singles in succession – I will drop the weight straighten up and go back down and pull. On the minor goal side I need to get my bench back up to 400 and hopefully exceed it by a few pounds. I will also be stripping weight down and reworking my squat form so that I am ATF. So don't be looking for herculean numbers here. I am more concerned with form.
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Post by chancey on Dec 14, 2006 19:12:14 GMT -5
12-14-2006 Deadlift
5 x 135 5 x 225 3 x 315 1 x 415 1 x 505 1 x 555 1 x 505 3 x 415
Ok, so I am probably nuts for doing this workout 5 days after my meet but I never claimed to be smart. I was trying to establish a max and I found it. 555 did not exactly fly off the floor and I struggled to pull it up but I kept it moving. My lower back is toast, burnt toast at that. The plan now is that I will take next a week off from deadlifting and then start the journey to 600.
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thomas
Junior Member
Posts: 92
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Post by thomas on Dec 14, 2006 19:49:56 GMT -5
WOW those are some nice numbers. All those from the floor??? I bet your spinal erectors may not let you move in the morning. LOL Man i cant wait to see what happens after the week of rest.
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Post by chancey on Dec 14, 2006 21:09:30 GMT -5
Thanks thomas. All from the floor. I'm not going to get too crazy. I will probably start DL off plates about 2" off the floor and work the weight up in percentages of max. Similiar to what worked for me before. Yeah, I can tell already I'm gonna be sore. I love it.
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Post by dopar66 on Dec 15, 2006 10:04:33 GMT -5
Chancey, man, you are INSANELY INTENSE!!!!!! I LOVE IT!!!!!!!!!
Next time I see you brother you are receiving the "Doug Mountain Dew And Icy Hot Award" for intensity! Five days out from the meet after a 55+ pound deadlift PR!!!!!!!!
ROCK ON!!!!!!
God Bless.
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Post by biglifter on Dec 16, 2006 11:42:45 GMT -5
Wow! 5 days after a meet I'm happy to stand upright without fatigue. Impressive numbers. I can't wait to see you smash through 600.
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Post by chancey on Dec 18, 2006 18:53:02 GMT -5
Squat 12-18-2006
10 min Warmup Stationary Bike
12 x 135 10 x 185 8 x 225 8 x 225 10 x 185
10 min Post Stationary Bike
Felt like crud from a weekend of excess, food, beer, and food. Experimenting with foot placement and focusing on form. All reps rock bottom or near rock bottom.
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thomas
Junior Member
Posts: 92
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Post by thomas on Dec 18, 2006 19:14:09 GMT -5
Are you free squating or box squating?
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Post by chancey on Dec 18, 2006 19:21:58 GMT -5
Free squatting. I am starting from scratch on my squats. It's all about depth and form. Box squatting will happen in the future. Heavy weight will come later. I am still creeping back into the swing of things. I've seen a lot of lifting over the last 4 months.
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Post by 3speed on Dec 19, 2006 7:11:51 GMT -5
Smart thinking with the squats Chancey. This is a thinking man's sport and you are definitely showing promise.
FYI....(purely from a powerlifting point of view) alcohol reduces both the testosterone and LH levels in the body...a lethal one, two punch for a strength athlete.
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Post by chancey on Dec 19, 2006 8:57:48 GMT -5
Thanks 3speed - trying to train smarter. I hear Dorian Yates had quite the penchant for beer drinking and it didn't seem to harm him one bit. ;D
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Post by 3speed on Dec 19, 2006 9:19:11 GMT -5
I hope you don't think Mr. Yates achieved his massive physique without ingesting anything more potent than broiled chicken breast and baked sweet potato.
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Post by dopar66 on Dec 19, 2006 10:52:47 GMT -5
I hope you don't think Mr. Yates achieved his massive physique without ingesting anything more potent than broiled chicken breast and baked sweet potato. Yeah, he had to be getting at least what, 400 grams of protein a day? ;D ;D ;D Chancey, this is going to sound particularly mean, ruthless, and nasty, but while you're focusing on form, throw in some pauses at the bottom. That'll act like a deadstop squat (or whatever the current popular name for it is), breaking momentum, eliminating bounce, and focusing on drive. Think "explosion". Since you're at 225, going rock bottom, it'd be a great time to really focus on the driving part of the squat. It does wonders for that little bit of balance you need to NOT take that accidental step forward before the "rack" command. Have a blessed Christmas, my friend! GOd BLess.
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Post by chancey on Dec 19, 2006 18:31:59 GMT -5
You guys are too funny Thanks Doug for taking a break from your sabbatical from technology to offer up some advice. I will try those pauses at the bottom. One weakness I am finding is that when I tire I will start leaning forward. I will stay the course because I want that beautiful squat that will have no one questioning the validity of. Speaking of beautiful squats – check out the old school Tom Platz Clip 500 for 23 reps! Now that’s inspiring. www.marunde-muscle.com/videos.html
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Post by chancey on Dec 19, 2006 18:33:26 GMT -5
12-19-2006 Bench
14 x 135 12 x 225 6 x 315 6 x 315 5 x 315 10 x 275 12 x 225
Dumbell Hammer Extensions to Top of Chest
12 x 40 10 x 50s
Machine V Handle Pushdown
20 x 90 20 x 100
Machine Pulldowns to Chest with Close Hammer Grip
16 x 135 8 x 180
I’ve yet to bench since my meet. I felt real weak with little drive off my chest. I know it’s conditioning because I would be going along and then hit a wall and have to grind them out. I figured I would go light and maybe go 315 for sets of 8. Hopefully I can get them next week. Debating if I should try one of those flavors of the month bench routines. I kind of want to take things slow going into the new years.
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Post by rockman181 on Dec 19, 2006 21:54:38 GMT -5
egads!!! 315 for 8 is light nice lifting. I had a similar experience on Monday. I was doing sets of 5, and the first 2 flew up, the 3rd and fourth went slower, but I had to really work for the 5th one. I'm with you in hoping it goes better for next week. The conditioning will come back quickly.
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Post by chancey on Dec 22, 2006 18:46:58 GMT -5
12-22-2006 Bench Day 2
Rotator Cuff Prehab
Close Grip Bench (Index finger just outside smooth)
12 x 135 12 x 225 10 x 245 5 x 275
Floor Presses
10 x 225 (pinky inside rings) 7 x 275 (pinky inside rings) 5 x 275 (pinky 1” inside rings) 5 x 225 (Index finger just outside center smooth)
One handed Machine Trice Pushdowns
40 x 12 50 x 12 60 x 12
I am still relatively new to floor presses. It took me awhile to finally get set up – next time it will be a be a breeze. I’m calling this bench day 2 but really it’s all about triceps. I am going to try to stick with close grip pressing exercises. I was going to do some rear lateral raises but after my first set my shoulder said no. This is an area that I have neglected for too long and need to bring up if I am going continue pressing heavy as I reach 40.
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Post by chancey on Dec 31, 2006 17:50:59 GMT -5
I had some nasty stomach virus that really knocked me down a notch. Finally coming back to strength. I was lucky I had this last week off to nurse myself back to health. Body probably enjoyed the rest but I feel super weak!
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Post by chancey on Dec 31, 2006 17:51:54 GMT -5
Squat 12-31-2006
10 min Warm-up Stationary Bike
10 x 135 8 x 185 5 x 225, 5 sets 10 x 185
10 min Post Stationary Bike
All right hopefully I am back on track. All squats rock bottom Hammies to calves. I know its not much weight but it is what it is...for now.
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Post by chancey on Jan 2, 2007 20:13:04 GMT -5
01-02-2007 Bench
12 x 135 12 x 225 8 x 270 (70% 1RM), 3 sets
Close Grip Bench (16” apart)
10 x 225, 3 sets
Floor Press (2” in from reg grip)
5 x 225 4 x 225
Machine Tricep Pushdown
20 x 100 20 x 100
I am calling my 1RM max right now 380. I am going to try doing some percentage type training on my Bench. This whole concept is really new to me. I understand the value of the program I just don’t understand how the numbers work out. I hit a wall on the floor presses. Need to stay healthy and get conditioning back.
Doh! Had to edit date - roll back a month
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Post by 3speed on Jan 2, 2007 21:25:11 GMT -5
Already posting next month's workouts?? Can I get next week's Powerball numbers??? ;D ;D
Seriously, nice easy day to ease back into things. I had the flu recently---lost 2 weeks and 12 pounds. That is a nasty bug going around. Glad to hear you have recovered.
Don't worry about the weight on the squats. You are being smart and doing the right thing.
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Post by chancey on Jan 3, 2007 9:01:56 GMT -5
Thanks 3speed. Good squat form is tough. Surprisisingly all the squat work outs I've done have nearly crippled me the following days. Something is working. I am planning on going up 10 pounds each squat workout and try to get 5 sets of 5.
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Post by dopar66 on Jan 3, 2007 11:27:44 GMT -5
Hey, Chancey! Once you get that squat form dialed in just like you want it 10 pounds a workout will be very reasonable. 70% for 3x8. Forget that! Not enough Mt Dew in my county to make me work that hard!
:')
Happy new year!
God Bless.
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Post by toolpod on Jan 3, 2007 13:38:00 GMT -5
Looking Good Chancey!
The only question I had...Are you running pecentages for your warmup sets?
It seems like you could shave a few reps off at 225, say from 12 to 8, and then buy yourself and additional rep at your workout weight?
Don't get me wrong, i love heavy reps!, just curious if you think you are warming up a bit too much...What ever you do, just keep paying attention to your shoulders...discomfort or pain is the cue to back off a bit. No need for injuries!
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Post by chancey on Jan 3, 2007 14:00:54 GMT -5
Toolpod you are very observant and yes you are right. I am not running percentages on warm ups and figure myself smart enough to cut short. I should have done exactly what you said but I thought this is a wimpy work out so I can get away with it. Notice how I hit a wall on my floor presses. I don’t know how you do it. I really wanted to incorporate boards but it’s such a burden to get the spot. It may be time to design the board shirt (I’m slightly serious). Thanks for the reminder on the shoulders. I did warm them up but forgot to note it. I think the extra attention has done my shoulders good.
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