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Post by dopar66 on Jun 6, 2007 8:31:13 GMT -5
Just came back from the gym, did bench press and some back work. heres how bench press went: 135 and 185 pound warm up sets, 6 reps each. then i did 225 pounds for 6 sets of 3 reps a set. the first few sets i didnt pause but the last few i did pause and it wasnt that hard, they all went up really smooth. this was my first serious bench workout with pauses and it went pretty well. im good for 235 next time. OUTSTANDING x 2! First outstanding is the 6x3 pausing the last few. That in and of itself is outstanding. Outstanding #2 is for figuring that baseline out and formulating the plan. Once you get that optimal weight for a paused 3x3 you'll be able to start planning further and further down the road. One thing I've forgotten to mention is to keep a copy of your workouts. If it's not too bothersome to keep looking online at your log, this will be fine. I used to use a notebook, I'd write down every set, every rep, what I ate, what I weighed, how I felt and so on. It's an awesome way to figure out what works and what doesn't, plus in two years you can look back and laugh at yourself saying "I can't believe I was only doing 225x6x3, look at me now."  Great work RC! God Bless! |
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Post by rawcanada on Jun 6, 2007 16:41:16 GMT -5
Squat day today!
135 pounds warm up and 225 for 5 reps.
then i did 295 pounds for 6 sets, 2 reps a set.
the first set was pretty hard, second was better, and the last 4 felt good, i got in a groove. i may up the weight to 300 next time.
my current max is 325, short term goal is to get 335.
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Post by dopar66 on Jun 7, 2007 8:30:50 GMT -5
295x6x2 with the confidence to move to 300x6x2! OUTSTANDING!!!!!! man you are progressing FAST! You're fixing to re-define the "short" in short term goals! That 335 is just waiting for you to stack it, attack it, and rack it!
On a side note, I have the SAME thing happen when squatting. It's like the first set is a huge struggle, then you hit the groove and it gets better and better up to about the 4th set. Since I'm at the point of dropping to 3x3 I havn't quite got the same feeling yet, but I know EXACTLY what you're talking about! That always messes with my warmup psyche at a meet....
:')
Great progress, RC!
God Bless!!
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Post by rawcanada on Jun 7, 2007 11:04:40 GMT -5
295x6x2 with the confidence to move to 300x6x2! OUTSTANDING!!!!!! man you are progressing FAST! You're fixing to re-define the "short" in short term goals! That 335 is just waiting for you to stack it, attack it, and rack it! On a side note, I have the SAME thing happen when squatting. It's like the first set is a huge struggle, then you hit the groove and it gets better and better up to about the 4th set. Since I'm at the point of dropping to 3x3 I havn't quite got the same feeling yet, but I know EXACTLY what you're talking about! That always messes with my warmup psyche at a meet.... :') Great progress, RC! God Bless!! thanks man ya if i ever compete now i now i may have to warm up a bit more then i thought i would. and ya that 295 first set felt so heavy especially after the 225 warm up but ya once you get in that groove its automatic and the next sets feel much smoother. |
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Post by chancey on Jun 7, 2007 19:04:07 GMT -5
Good squatting. I like taking 50 pound jumps when I get near heavier weight. Often might be just 1 rep but it gets you used to the weight that is being loaded on your back. I would also consider throwing something in between the 135 and the 225.
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Post by rawcanada on Jun 10, 2007 0:53:24 GMT -5
hey guys i usually dont post assistance work unless i post it on a dead, squat or bench day but i made a pr in another exercise so i might as well post.
did some biceps, triceps today and some dumbell and barbell presses, but anywho after some dumbbell presses just to get warmed up i got to standing barbell military presses:
135 pounds for a few reps
155 pounds for a few reps
165 pounds for 1 rep
175 pounds for 1 rep
185 pounds for 1 rep (PR!)
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Post by chancey on Jun 10, 2007 13:49:02 GMT -5
That's awesome work and very strong! Tread cautiously with 1 rep assistance exercises - might have you scratching your head come bench day.
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Post by dopar66 on Jun 11, 2007 10:54:15 GMT -5
Echo Chancey. That is AWESOME overhead power! But the flip side is your benching muscles just got an extra workout, so if your next bench day isn't exemplary, that 185 PR is the prime suspect.
Still gotta be stoked over that press! Good stuff, RC!
God Bless!
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Post by rawcanada on Jun 11, 2007 21:45:27 GMT -5
hey chancey and dopar i get where your coming from on the press but i spaced it out so theres enough time between overheads and bench for it not to affect the bench. thanks for the responses and advice as always!
today was deadlift day! my favorite day.
135 pounds for reps warm up
225 for 4 reps
315 for 3 reps
365 for 2
365 for 2
365 for 2
365 for 2
and i was done after these ;D they killed me but it was a pretty good workout, i plan to add 10 pounds next time.
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Post by dopar66 on Jun 12, 2007 7:44:45 GMT -5
Your dead work is OFF THE CHARTS!!! 92% for 4 doubles? That is LEGENDARY ethic! i wouldn't recommend that every week, but RC, that is incredible working effort! if you CAN add 10 and hit the same reps, that is BigLifter style improvement! (That's mighty good company if you catch my drift)
Lift safe, I enjoy seeing your improvement in leaps and bounds!
God Bless.
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Post by rawcanada on Jun 12, 2007 20:28:30 GMT -5
Your dead work is OFF THE CHARTS!!! 92% for 4 doubles? That is LEGENDARY ethic! i wouldn't recommend that every week, but RC, that is incredible working effort! if you CAN add 10 and hit the same reps, that is BigLifter style improvement! (That's mighty good company if you catch my drift) Lift safe, I enjoy seeing your improvement in leaps and bounds! God Bless. thanks a lot man! and it doesnt feel too bad to me unless its a max ;D, the first set was the hardest though. Well today i did bench, and it was after 8 hours of work and 5 hours of sleep so i wasnt 100% today but i got through it fine. 135 pounds for reps warm up 185 for i think 5 reps then 235 pounds for 6 sets and a triple each set, the last few sets were all paused, first few sets though i paused 2/3 of the reps. last week i did 225 for triples paused and it felt pretty easy so this week i upped the weight and ya it was definetly harder, the last rep of the last set i barely got up but i got through it. i may up the weight to 245 and do it for doubles next week. |
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Post by dopar66 on Jun 13, 2007 11:36:41 GMT -5
Way to go RC! 235x6 singles just ONE WEEK after starting off. Well only YOU know whether or not you're ready to make the jump to 245, or whether to stick with doubles or go ca-jones to the wall and attempt triples. All I can offer on the heavy triples right now is once you hit your threes, go up in weight.
I sure hope I'm not misquoting JimRay's workout, but the best I recall is he only does one triple, instead of 6 sets. Just food for thought.
Regardless, that is PHENOMENAL work for your second workout into the heavy triples! Keep up the killer work!
God Bless.
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Post by chancey on Jun 13, 2007 13:07:50 GMT -5
Super lifting Canada. Great progress right out of the gates!
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Post by rawcanada on Jun 14, 2007 0:49:38 GMT -5
thanks chancey and dopar, ya pausing the weight is a new thing for me, harder but better though.
today i did squats, was so tired from work so i said screw doing any reps lol, and just went ahead and did singles.
warmed up with 135, 225 and 275.
then i did 8 singles with 305 pounds, the first 6 were good but on the 7th rep i lost my concentration and i dropped too fast and leaned forward on the way up and wow it look more like a good morning then a squat, worst squat of my life, then i did my final single and it was normal again, got a spot this time, even though i use a power rack and pins but wut the Hades!
then i did some legpresses and leg extensions, havent done these in weeks. needless to say after all those singles with 305 i could barely get home, walking for the next few hours was a challenge ;D
im not sure if ill up the weight next week, ill see how i feel. i really wanna do a singles squat workout with 315, i think i have it in me.
and im probably gonna swich bench day from tuesday to friday, so itll be deadlift-monday, squat-wednesday, and bench press-friday. just not to lift all that in 3 days, give it some break and spread it over the week. i also did a bit of shoulder work today.
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Post by dopar66 on Jun 14, 2007 7:52:34 GMT -5
Coupla things: OUTSTANDING singles work. You'll appreciate this, but singles work best for meanness. :') Your 7th and 8th rep are good indicators that it's working!
Second, great plan about spreading it out. You're giving yourself 48 hours between workouts, which is good recoup time for ATP and all that stuff. If you're still feeling beat up after making the switch to 48 hours, the ONLY tweak I'd suggest is to put squat Monday, bench Wednesday, and deads Friday. That'll give you 72 hours between squats and deads instead of 48. Other than that, I am a HUGE proponent of resting. :')
Great workout for a guy who didn't feel it!!!!!
God Bless!
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Post by rawcanada on Jun 23, 2007 2:05:20 GMT -5
hey guys hows it going, havent posted in over a week, been tired and busy from work, since the last post ive only been to the gym 2 times, monday and today (friday). heres how it went for monday, squats: 135 pounds, 225, 275 warm up, and 4 singles with 315 pounds. and on bench press i did 135, 225, couple sets with 245, doubles, single with 255 and a single with 265, paused, so that was a new pause bench pr for me  today i also did bench press, ya i know only a few days inbetween but i felt good and went for it: 135 pounds, 185 for warm up and then i did doubles (1 rep no pause and second rep pause) 2 sets with 225 and 2 sets with 245. then i did 2 singles paused with 255 pounds. i will probably deadlift this weekend, either doubles or singles, but i might go for that 405 that i missed a littled while back. ill see how i feel that day and if i feel ready for a max or for a lower weight and more reps. |
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Post by lysimacus on Jun 23, 2007 9:16:38 GMT -5
I did a two day a week workout for 4 months because of work and such. It went real good. Congrats on the PR. Soetimes those unscheduled breaks can help topple the PR's.
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Post by chancey on Jun 23, 2007 9:44:35 GMT -5
Good job on the PR. You are at an advantage because of your age so if you feel good and can lift by all means do so. When I was in my 20s I was doing Flex magazine workouts (clean of course). Probably got more volume in one of those workouts than I do in a week now. You have a lot of successful lifting in your future.
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Post by rawcanada on Jun 23, 2007 15:24:18 GMT -5
thanks a lot guys, i hope to get a routine in place. right now i wake up at around 5:30 in the morning for work and when i come back its past 4 pm, so when i get home i am tired as Hades. ill have to adjust to it, but i think ill get back to a routine like before the job.
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Post by rawcanada on Jun 24, 2007 1:51:35 GMT -5
I did squats today:
warmed up with 135 and 225 then:
275 pounds for 2 reps
295 for 2 reps
315 for a single
325 for a single, matched my pr
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Post by chancey on Jun 24, 2007 18:57:58 GMT -5
Congrats. You've been a PR machine as of late!
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Post by dopar66 on Jun 25, 2007 8:16:14 GMT -5
WOW!!!!!! Double echo Chancey! Man, RC, you have been pounding the record book, outstanding! What you are doing is definitely working!
God Bless!
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