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Post by donaldmannion on Jan 13, 2007 18:41:15 GMT -5
Thank you for the information
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Post by chancey on Jan 14, 2007 13:03:38 GMT -5
01-14-2007 Squat
10 min Warm-up Treadmill
Squat (Rock Bottom)
10 x 135 8 x 185 5 x 225 5 x 255, 5 sets 8 x 225
Machine Leg Extension (Pause at Top)
12 x 120 10 x 135 8 x 150 8 x 165
Seated Leg Curls
12 x 120, 3 sets
I messed up my weight and was supposed to be doing 245 instead of 255. Even though I got all my sets I don’t want to make this a habit. I want to easily go up as to trick myself that I am still doing the same weight as the week before and most importantly maintain form. My legs were pumped after my second set of squats.
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Post by dopar66 on Jan 15, 2007 15:48:09 GMT -5
We forgive you, Chancey.
:')
The important thing is the form, and if it didn't suffer with the 10 pound difference, all is good!
Roger on tricking the body from week to week. That's exactly why I'm experimenting with the funky chain splits I'm trying this go round. I'll let you know how it goes.
Looks like yall are going to need the longjohns later this week......
GOd Bless!
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Post by toolpod on Jan 15, 2007 21:44:16 GMT -5
"Looks like yall are going to need the longjohns later this week......"
I wish. I still want to see some good Skiing this year. Pittsburgh is supposed to be around 15F this time of year...not 50F and raining. :-(
Definitely agree on chaning up to fool the body, especially the CNS!
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Post by chancey on Jan 18, 2007 18:37:40 GMT -5
01-18-2007 Deadlift
Deadlift (Off Plate)
6 x 135 6 x 225 5 x 315 2 x 365 405 x 2, 4 sets (Belt)
SLDL (Off Plate)
8 x 225 6 x 275, 2 sets
Shrugs (over-under grip)
315 x 5 415 x 5, 3 sets
My body dictated that I take off my heavy bench workout this week - sore elbows (Duckies you skull crushers!) and slight shoulder pain. And the cherry on top - the ice/snow storm that I had to deal with was a real pain – literally. Anyone who has shoveled this stuff knows what I mean. You’ll be going along and then smack you hit the immovable and it sends tremors all throughout your body. Akin to swinging a bat at a brick wall. Light chest tomorrow and back on track next week.
Lower back a little sore so I went with a belt tonight on Deads. Right hand is sore to the touch on my palm. Actually have some swelling around the affected area. Once again the shoveling strikes. Shovel handle driving into my palm. As if lifting didn’t take enough of a toll on the body. I guess I need to live in a bubble – not that there’s anything wrong with that. I digress; needless to say my grip was super weak. SLDS on six at the fingertips. Shrugs just plain brutal no way I was finishing for 5 sets. One more week of Deads and this mini cycle is over and I get to rest my back a week. Looking forward to that.
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Post by donaldmannion on Jan 18, 2007 19:32:07 GMT -5
I was looking at log on your dead lifts, 555 pounds that is awesome. What is your best because you don't seem to far from getting 600
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Post by chancey on Jan 19, 2007 6:11:28 GMT -5
Thank you Don. My max is – 555. I busted my chicklets on that one. I just started doing these at the end of September for the worlds. I got 529 (3rd lift) at the worlds and it was above and beyond my expectations. I have taken well to them I guess but 3speed has been of enormous help. Basically laying out the road map – I supply the sweat. I am actually on another 3speed plan on my way to 600. I expect the next 50 pounds to be very challenging.
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Post by biglifter on Jan 19, 2007 18:02:07 GMT -5
Good work Chancey. Not sure if you do this already, but on skullcrushers I changed my form and it completely eliminated elbow soreness. When the arms are fully extended, I make sure the arms are tilted back (looking from a spotters' perpective behind your head) as much as my ROM will allow. Also, to keep the stress off the elbows and arms pushed back, I bring the bar to the top of my head instead of the forehead. Instead of locking out at the top, from the bottom it's more of a pushing "out" motion. Seems to be more elbow friendly and doesn't give the tri's a break either. It may be common knowledge that this is a good method, but then again, I did them with poor form for years . Again, that DL is huge! Nice work.
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Post by chancey on Jan 19, 2007 19:40:58 GMT -5
Thank you. I appreciate the advice. I’ve been down this road so often I should just give them up. I had false hope and hard charged into them again and got burned. I couldn’t help but hear in the back of my head 3speed talking about how he eliminated most single joint tri movements for cg pressing and chains. Luckily there's a whole lot of ways to work the triceps.
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Post by chancey on Jan 19, 2007 19:41:35 GMT -5
01-19-2007 Light Bench
135 x 12 225 x 10, 4 sets
Bent Over Rows
20 x 135 12 x 185 10 x 225 8 x 245 8 x 255 16 x 225
Bent Over Rows felt good outside of some minor left bicep pain that I’ve been dealing with for a month. Can’t wait to take a day off. I am not doing anything strenuous at all! Famous last words.
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Post by dopar66 on Jan 20, 2007 14:02:09 GMT -5
I'm going to kind of piggyback on BigLifter said. I do my skullcrushers on a situp bench that has a slight decline to it, everything else I do is exactly like he described. It just seems like it keeps constant tension on the tris and lats for the whole set, no true rest period. ToolPod or 3Speed may speak to this..... Oh, and eliminating most single joint lifting, AMEN!
225x4x10 is your light bench day? Dang Chancey! I know you're stronger than that meet showed me, but 225 4x10 is LIGHT? I HEAR YA!!!!!!!!!
God Bless.
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Post by chancey on Jan 21, 2007 14:55:18 GMT -5
01-21-2007 Squat
10 min Warm-up Exc Bike
Squat
10 x 135 5 x 185 5 x 225 5 x 265, 5 sets 12 x 225 12 x 225
10 min Cool-down Exc Bike
Lifting at home for a couple weeks. I’ve got tons of weight, a flat bench, a cage, flat/adj incline bench, and cable machine home gym type. So I got the basics. It was actually nice to lift with little distractions. Squats (Rock Bottom or dang near) went really well. Those last set were money! Not perfect by any means but I really feel as though I’ve made some nice gains. I feel much stronger in the hole and hope this carries over to my DLs.
Go Patriots!
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Post by bearwolf on Jan 21, 2007 21:13:19 GMT -5
Nice Workout Chancey... Squats are coming along nicely..
But don't you think the Patriots have won too much?? Cheer for someone else... :-)
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Post by donaldmannion on Jan 21, 2007 21:44:47 GMT -5
No such thing!
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Post by dopar66 on Jan 22, 2007 10:56:56 GMT -5
Freaky volume Chancey! If your form isn't suffering, keep up that mcnasty work!
God Bless.
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Post by chancey on Jan 23, 2007 13:40:02 GMT -5
01-23-2007 Bench
Bench
12 x 135 5 x 225 5 x 275 5 x 315 3 x 335 2 x 345 2 x 355
Close-Grip Bench (16" Grip)
5 x 275 4 x 295 3 x 305
Floor Press (2" in each side reg grip)
5 x 225 5 x 275 3 x 295 3 x 305
Have been really sick lately so I had no Idea how this was going go. Considering how I felt I’ll take this one. Have to watch the floor press becasue it’s slightly difficult to do by myself.
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Post by dopar66 on Jan 23, 2007 15:21:23 GMT -5
That's mighty strong lifting for a guy that's been sick! Pop yourself a Mountain Dew this evening for a reward!
Floor presses by yourself? GOOD GRIEF!!!!!!! Careful there, little buddy...... Are you at least inside a cage or smith machine?
Nice work on ALL your pressing, Chancey!!!!
God Bless.
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Post by toolpod on Jan 23, 2007 15:50:26 GMT -5
Good work man!
I just started hitting skull crushers again, my wife has been after me to do them on a decline bench.
I'm going to have to give it a try. She had the same thing to say about it as Doug does...that it really keeps the pressure on the tris and lats.
Careful with the floor presses man! I always seem to strain my delts on that one.
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Post by chancey on Jan 25, 2007 17:46:00 GMT -5
01-25-2007 Deadlift
Deadlift (Off Plate)
6 x 135 6 x 225 5 x 315 2 x 405 425 x 2, 4 sets (Belt)
Romanian DL
8 x 315 5 x 365, 2 sets
Shrugs
405 x 5 495 x 5, 2 sets (straps)
The first DL mini cycle over. I struggled holding on to the 365 on number 5 both sets of RDLs. Maybe I should be using straps. I did for the first time use straps on my shrugs. I usually pause for a sec at top – that wasn’t working out on all reps. I am totally beat up and had to stop short on shrugs. Luckily I don’t do any back work whatsoever next week and then start back up again. I get to hit the floor (yee-haw) and start pulling some heavy weight. Time to see what I am made of.
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Post by 3speed on Jan 25, 2007 20:41:53 GMT -5
Darn nice work Chancey!!
Enjoy the rest next week!!
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Post by chancey on Jan 26, 2007 8:51:58 GMT -5
Thank you 3speed. My back is quite fried and that rest will be a much needed break.
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Post by dopar66 on Jan 26, 2007 9:30:58 GMT -5
Thank you 3speed. My back is quite fried and that rest will be a much needed break. It's a well deserved fried, and a well deserved rest! Forget the straps. Just squeeze harder. ;D Have a wonderful weekend, my friend! God Bless.
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Post by chancey on Jan 26, 2007 20:01:50 GMT -5
01-26-2007 Light Bench
135 x 12 225 x 8 (16” CG) 225 x 10 (20” CG), 4 sets
Marked off 20” with my paint marker. Fell in love with this hand spacing. Tris blasted. Started to do some standing curls but left bicep barked. Left it alone to live another day.
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Post by dopar66 on Jan 27, 2007 9:51:30 GMT -5
01-26-2007 Started to do some standing curls but left bicep barked. Left it alone to live another day. Wisdom! Daggone, Chancey, two posts in a row I'm quoting you...this might be a trend.... ;D Have a great weekend, ice that bicep (but not with longnecks) and hit you up some aspirin, Monday's coming! God Bless.
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zeus
New Member
Posts: 27
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Post by zeus on Jan 28, 2007 11:55:23 GMT -5
Nice looking pressing Chancey!
I'm go a little against the standard PL'ng grain and say go for the straps on the RM DL's and SLDL's. I was at 365 little over a year ago and REFUSED to use straps for anything. Finally a friend talked me into it and I haven't regretted it. My SLDL's have progressed from 365X5 to 455X5 as of my last session. I like being able to use double overhand on SLDL's and I just grip the Hades out of the bar when using my straps instead of letting them go limp like a lot of BB'ers do. Just my .02, I don't think your grip will suffer if you don't let it...
BTW...Looks like a race to a 600DL for us huh? What's your very best triple so far? I'm going for 555X3 on Tuesday, hit 535X3 3 weeks ago. I think its really motivating to see someone else going for the same goal!
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