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Post by 3speed on May 5, 2007 13:40:31 GMT -5
Saturday 5/5/7
I have had no desire to workout all week and had to drag myself to the gym today. I should have listened to my body. Maybe last weekend took more out of me than I thought.
Squat
135 x 10
135 x 5
225 x 5
315 x 4
405 x 1....Had planned on 3 sets of 7 with 425 - barely got the single with 405.
Bench
135 x 10
135 x 5
185 x 5
225 x 10....Felt strong but stopped here.
Deadlift
135 x 5
225 x 5
315 x 4
405 x 1....Had planned singles between 440 and 460 - barely got this.
Strange day at the gym. I squat and dead with a wide stance and my hips just could not generate any drive today. Also, I rarely ever break a sweat when I work out. My clothes were clinging to me today - I was soaked. I have eaten well all week and had plenty of rest. The only thing I can think of is maybe this was too close after the meet. I'm not complaining here - just making observations. Oh well, there's always next week.
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Post by chancey on May 5, 2007 14:06:06 GMT -5
Hopefully this is a recovery issue and not some illness settling in. You put up one heckuva total last week. And this running back to back with that strongman competition it’s not hard to see. Best time to have an off day I figure is the first workout after your meet anyway. At least you broke a sweat!  |
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Post by biglifter on May 5, 2007 14:18:02 GMT -5
Saturday 5/5/7 I squat and dead with a wide stance and my hips just could not generate any drive today. Sounds like too early following the meet. Same exact thing happened to me after the last meet. Jumped back in quick and sumo deads just fell flat. The double-pounding on hips/hams/glutes from SQ/DL at the meet requires some extra recovery, I'm starting to find out  . Took weeks to get back to full power. |
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Post by sauble on May 11, 2007 9:49:05 GMT -5
good job at the meet old man lol 1400 u must have a back of steel!
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Post by 3speed on May 11, 2007 23:47:53 GMT -5
Thanks Sauble.
I used to think so until I broke it.
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Post by chancey on May 12, 2007 9:31:39 GMT -5
The thought makes me cringe. It's very admirable that you got back on the "horse".
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Post by 3speed on May 13, 2007 18:41:54 GMT -5
Sunday 5/13/7 BOY, What a difference a week makes!! Squat135 x 10 135 x 5 225 x 7 315 x 4 405 x 2 455 x 3 465 x 3 475 x 3 Felt good to hit it like that again. Bench135 x 10 185 x 7 225 x 3 275 x 1 315 x 2 315 x 2 315 x 2 315 x 2....Kind of weird - 1st rep of each set almost too light and 2nd rep almost too heavy. Reverse Band Deadlift135 lbs of lift at floor - completed deloaded at kneecaps. 225 x 5 405 x 5 495 x 3 585 for 4 singles....1st time I have ever tried these. I think I have found a new favorite exercise. I am going to try alternating weeks between these and speed deads with 35lb plates. I am glad last week is behind me. I can't begin to explain how hectic these last 2 weeks have been for me. I think last week's weakness was just a combination of recovering from the meet and just plain ole being tired. My wife keeps telling me that it's time to retire my cape. |
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Post by rockman181 on May 13, 2007 19:01:47 GMT -5
That's is an awesome, but brutal, workout!! Doggone nice work.
Our wive's must have been trained at the same camp. ;D
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Post by dopar66 on May 14, 2007 6:57:52 GMT -5
Rockman, there must have been room for 3 at that camp..... :')
3Speed, you never cease to amaze me! OUTSTANDING workout! And to see you doing heavy triples on the squats is a sure 'nuff blessing! WOO HOO!!!!!!!!!!!
God BLess!
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Post by chancey on May 14, 2007 7:59:31 GMT -5
Nice work 3speed. Heavy triples on squats already, wow!
The Reverse Band DL sure looks like a winner. What a great way to maintain form and blast the top half of the lift. These look much better for working the top than rack pulls because of the form consideration. I wish I had the means to try them:(
You like these better than chains?
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Post by Deleted on May 14, 2007 8:27:44 GMT -5
Nice lifting..... Keep up the good work, variety in the workouts sure does help and keep things fresh..
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Post by 3speed on May 14, 2007 16:44:04 GMT -5
Thank you gentleman.
Chancey, the form issue is the reason that I have never worked rack pulls. I don't care how deliberate I am, I can't seem to get the starting position to match the same position that would result from a full pull.
This was my first experience with bands, but I can tell you this already. Bands are much different than chains. With chains, there is a gradual, even loading of the weight. With bands, it is amazing how fast the full force of the weight hits you. You either develop good speed from the floor or you do not complete the lift.
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Post by chancey on May 14, 2007 20:00:56 GMT -5
I'll be curious on your recovery with these. I imagine your quite beat. Keep us posted.
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Post by 3speed on May 21, 2007 11:15:12 GMT -5
Sunday 5/20/07
Squat
135 x 10
135 x 5
225 x 7
315 x 4
405 x 1
585 walkout
425 x 5
425 x 5
425 x 5
425 x 5
425 x 5
425 x 4 Could have gotten 5 here but it would have cost me my lunch. I seem to have gotten a little too used to singles and doubles.
Bench
135 x 10
135 x 5
185 x 5
225 x 3
260 x 4
260 x 4
260 x 4
260 x 4 All 4 work sets were done with 2 second pauses.
Speed Deads <---Loaded the bar with 35lb plates.
185 x 5
255 x 3
325 x 3
395 x 3
395 x 3
395 x 3 Pulled all 3 work sets to just above knee with as much speed as possible.
Power Cleans
3 X 3 @ 185
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Post by dopar66 on May 21, 2007 11:40:58 GMT -5
MIGHTY fine squatting, 3Speed. I'm personally glad you didn't waste your lunch for the sake of just one more rep in a long line of 29....... :')
That Paul is driving a hard bargain......
God Bless!
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Post by chancey on May 21, 2007 13:43:35 GMT -5
3speed you are without a doubt a squatting machine! Excellent work. I guess the power cleans would be the cherry on top! Sure looks like an Icy Hot day.
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Post by 3speed on May 27, 2007 17:44:18 GMT -5
Sunday 5/27/07
Squat
135 x 10
135 x 5
225 x 5
315 x 4
405 x 2
450 for 6 sets of 3
Bench
135 x 10
135 x 5
185 x 5
225 x 3
275 for 6 sets of 3........all reps paused.
Reverse Band Deadlift
Approximately 130-135lbs of assistance off of floor....deload at knees.
225 x 5
315 x 5
405 x 2
495 x 1
600 x 1
600 x 1
600 x 0
585 x 0 Sat down and diagnosed problem - shooting hips....fixed.
585 x 1 Flew up!! Was not going to leave on a failure.
I went against exactly what I preach - keep your form and the weigt will follow. Once I figured it out and corrected the problem, the weight couldn't wait to get off the floor. I definitely have to back off next week though.
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Post by toolpod on May 27, 2007 19:18:25 GMT -5
Nice Bench pauses!
The Dl's are just plain sick! :-)
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Post by chancey on May 28, 2007 18:03:17 GMT -5
At least you recognized the problem and fixed it to finish on a positive note. Excellent work.
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Post by dopar66 on May 29, 2007 7:45:26 GMT -5
AAAARRRRGGGGHHHHH!!!!!!!!
Way to go after it 3Speed! Wee DOGGIES! Nice squatting, nice benching, ridiculous deadlifting! I don't blame you one bit for backing off! You NEED a deload after that kind of work!
God Bless!
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Post by rockman181 on May 29, 2007 11:03:24 GMT -5
3speed, that is one incredible workout. Grueling!
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Post by biglifter on May 29, 2007 11:11:21 GMT -5
I'm taking another day off just from reading that! Very nice work. 'Flew off floor' in the same line as 585lb. is just wild.
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Post by 3speed on Jun 3, 2007 15:54:39 GMT -5
Thank you gentlemen.
Sunday 6/3/7
Squat <---To box 1" below parallel
135 x 10
135 x 5
225 x 8
315 x 8
365 x 8
365 x 8
365 x 8 <---Free squats...moved box.
Bench <---All reps paused
135 x 10
205 x 8
225 x 8
225 x 8
225 x 8 Working on my form and technique.
Deadlifts <---Used 35 pound plates
185 x 5
255 x 3
325 x 3
395 x 3
395 x 3
395 x 3
Power Cleans
205 x 3
205 x 3
205 x 3
Kept the weight reasonably light this week and worked more reps. Man, I hate reps.
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Post by chancey on Jun 3, 2007 18:41:55 GMT -5
Nice "light" work. I like that DL with the 35s - good idea. Thats quite a few of them! What the scoop on the Power Cleans? I'm with you on the reps.
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Post by 3speed on Jun 3, 2007 20:07:10 GMT -5
I use power cleans to help with speed off the floor. They also are a pretty good mass builder for the shoulders/upper back. I keep the weight light enough to generate good speed and light enough that I can do them straight up....I don't have to step under them.
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. Took weeks to get back to full power.
