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Post by chancey on Jun 2, 2007 4:55:52 GMT -5
You, don't mind if I pass that Buckeye program along to the Fightin' Irish? ;D
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Post by lysimacus on Jun 2, 2007 6:07:29 GMT -5
Valueable info here. Thanks for sharing.
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Post by George on Jun 2, 2007 13:55:41 GMT -5
Chancey: Lol...pass it to whoever as long as it helps. Helping others get stronger keeps the bar raised and pushes everyone.
lysimacus: No problem. I'm just hoping it helps.
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Post by George on Jun 2, 2007 13:58:23 GMT -5
Sat - June 02 - 2007 Gear Tryouts
It's been about six months so I figured I would see where my openers are for June 15th.
Barbell Squat 150 x 5 260 x 5 350 x 3 460 x 1 (with briefs...could not get parallel) 550 x 1 (with briefs...could not get parallel) 660 x 1 (with briefs and suit...very easy despite the walk out, some trouble re racking)
I may be able to hit something in the mid to high sevens. I'll probably go 640-710-750 on my squat attempts, depending on how the next two weeks feel.
Bench 135 x 5 225 x 4 315 x 1 400 x 1 (in shirt...not close to touching) 500 x 1 (in shirt...still not touching) 530 x 1 (in shirt...not close to touching. Readjusted shirt so it fit looser for next attempts) 500 x 1 (very easy) 530 x 1 (not so easy...need to hammer bands if 550 is going to happen)
I'm thinking its going to be 730-530-550 for this meet. Not much better but still a 100lb total pr if it goes right. It wouldn't hurt to buy a shirt that fit (mines for a 308 lifter), but I'll leave some on the platform until I fall into money. Most people get around 200lbs out of a ultamite denim...I'm struggling for 100 becuase of the loosenes.
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Post by George on Jun 3, 2007 13:32:43 GMT -5
Sun - June 03 - 2007 Bench (Note to self...bad idea after gear workouts yesterday)
Barbell Bench Raw (Buckeye) 260 x 8 300 x 6 360 x 4 370 x 0 (Tri's said nope and meant it)
Turned what was left into a recovery workout on the bench. 225 x 15 225 x 13 225 x 6 (Tri's said nope again) 135 x 15 135 x 15 135 x 15
Got a nice pump...and learned another lesson the hard way. I am going to have to focus on gear lifting for the next week and try to get my nervous system and joints ready (if a week even helps). Then I am going to have to spend the following week trying to hammer the raw, yet be fully recovered for our Tri-State meet. Training for the gear is going to hurt my tri's so bad that the raw bench is going to suffer regardless.
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Post by dopar66 on Jun 4, 2007 9:38:55 GMT -5
GREAT DAY IN THE MORNING!!!!!!!!
What can I say? EXCELLENT squatting despite the depth issues. I haven't squatted in a suit since the 80s, but I'd venture to guess, barring blowouts and having a good day, your numbers are very well within reach! Outstanding benching, and I do think one week will help some, but probably late in the game to get noticeable help. Kind of like doing a heavy walkout before squatting, maybe a week to "trick" the cns, but not really condition it.
Man you are freaky strong! Can't WAIT to see the results!
God Bless!
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Post by chancey on Jun 4, 2007 19:13:24 GMT -5
That some nice lifting. What about some heavy lockouts, board work, static holds, or maybe heavy negatives to blast that CNS. Just an idea.
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Post by George on Jun 4, 2007 21:29:30 GMT -5
Dopar66: I compete in double ply with Metal Ace suit and briefs. Depending on who you talk to this is the best combo you can get for carryover. Trouble is I am right at the point were I am strong enough in my hips and hamstrings to handle the weight at the top that I need to get parrellel. In other words...its almost too much gear...lol. I'm still learning the gear though... I'm far out from being able to master the same carryover others get (250-350lbs) because of my lower back, hamstrings and form. Thank for the compliment though.
Chancey: I think I do need to incopporate some of those into my next two good days left. I'm probably going to do two max effort days with purple bands since I can simulate more top weight this way than on the others for my tri's (2 choked p. bands + hopefully 300lbs bar weight at the top should get me close to 520 at lockout). After that I think some lockouts or possibly some chained floor presses to a max without anything more in terms of assistance to help the recovery and hit the cns.
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Post by George on Jun 4, 2007 21:29:45 GMT -5
Mon - June 04 - 2007 Squat Max Effort
Barbell Squat Raw 150 x 10 260 x 5 350 x 3 440 x 1 510 x 1 560 x 1 580 x 1
(Wanted to check on my raw opener in the midst of juggling the gear work. Feel really good and still hoping to hit a competition 600 +)
Barbell Squat (2 Green bands and Four 80lb Chains...belt only) Bar + 1 band each side x 3 reps Bar + 2 bands each side X 3 reps Bar + 2 bands / 1 chain each side x 1 rep Bar + 2 bands / 2 chains each side x 1 rep (Approx. 700 lbs at top...500lbs at bottom) Bar + 2 bands / 2 chains each side + 50lbs x 1 rep. (Approx. 750 lbs at top...550lbs at bottom) - Miss
Really happy with this workout as it did what i wanted. My raw is still fairly solid, and the band work will hopefully help my nervous system get ready for the 700 + geared attempts. I'm sure that minus the raw lifts this last one would have went. I figure I have two days left on both the squat and bench...we'll see what happens.
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Post by dopar66 on Jun 5, 2007 7:42:53 GMT -5
"My raw is still fairly solid, "
Do ya THINK? 580x1 as a warmup, I think that'll qualify as fairly solid......
You completed all the band/chain work raw, or was that with the gear? Man, 750 at the top is outrageous! You and OldGuy ought to hook up as training partners! Whoo DOGGY!
God Bless!
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Post by chancey on Jun 5, 2007 8:02:10 GMT -5
Yikes! Great squatting! That's a whole lot of weight on your back - I'm sore just thinking about it.
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Post by George on Jun 5, 2007 21:24:25 GMT -5
Dopar66: I only wear gear about three weeks out to test my projected opener's, and then again about a week before to see if my weight loss loosened anything bad enough to lower the openers. Those reps were done with just a belt and my lucky chucks.
Chancey: Trust me...the stars were floating about...lol.
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Post by George on Jun 5, 2007 21:34:02 GMT -5
Tue - Jun 05 - 2007 Bench (Max Effort)
Barbell Bench with Purple Bands (Choked around Dumbbell) Bar + bands x 10 135 + bands x 3 185 + bands x 3 225 + bands x 3 275 + bands x 1 285 + bands x 1 (Approx. 500 at lockout)
Floor Press (Chains added later) 225 x 3 275 x 3 315 x 3 315 + (1) 80lb chain each side x 1 rep 315 + (1) 80lb chain each side x 1 rep
3 - Board Press 350 x 3 400 x 3 420 x 3 440 x 1 (Tris went out)
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Post by dopar66 on Jun 6, 2007 8:27:08 GMT -5
Gosh.
That's about all I got.
That is remarkable, George. MAN you are one strong dude!
God Bless!
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Post by sasquatch on Jun 6, 2007 14:29:05 GMT -5
very impressive
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Post by joebear on Jun 6, 2007 15:10:49 GMT -5
You must have some BIG, STRONG triceps !
Joe
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Post by George on Jun 6, 2007 15:12:24 GMT -5
Thanks guys. I'm taking today (Wednesday) off. Despite pounding things over the last four days my back and shoulders feel really good. I think I can get away with four more similar days prior to this June 15th meet and have four days off to recover.
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Post by George on Jun 6, 2007 15:18:44 GMT -5
joebear: I've been training exclusively for gear for about a year prior to contacting Mr. Bossi and signing up for a Raw meet a month ago. All the band work, floor presses, etc. have really blasted my tri strength...but my chest strength right now is horrible. I went from a 475 to a 390 raw in a year, yet went from a 475 to 575 shirted...go figure. If I could afford to get a bench shirt that fits I'm sure I would be in the 600 + range, but right now I am most concerned with getting my raw back up to speed. Yea..I'm excited about hitting a gear PR...but a good raw debut is more important to me right now...especially since its in my hometown and people are used to reading about my geared numbers and are expecting bigger numbers.
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Post by George on Jun 8, 2007 13:29:33 GMT -5
Mon - June 07 - 2007 Squat max Effort
Barbell Squat Raw 150 x 10 260 x 5 350 x 3 460 x 1 510 x 1 560 x 1 580 x 1 (much easier than last week...should be back to 600 by the thirtieth) These one sets are done to meet standards.
Barbell Squat (bands/chains) Bar + 2 green bands each side x 5 reps Bar + 2 green bands / 1 chain each side x 1 rep Bar + 2 green bands / 2 chains each side x 1 Bar + 2 green bands / 2 chains plus 20 lbs x 1 Bar + 2 green bands / 2 chians plus 50 lbs x 1 (750 top/500 bottom) - (Nailed it...very easy this time but stopped since my right hamstring was beginning to twitch where it hits my glute. I could have used more cns conditioning, but I think things are on track. I managed to hit 50lbs more than last time on a third single after another 20lbs, last week I was only 1 for 1 in singles)
Reverse Green Band Deadlifts for speed (Band set at shoulder height) 250 x 1 250 x 1 440 x 1 440 x 1 440 x 1
My hamstrings were not in the game enough to do anything. My lower back took all it could handle with the squating, so hopefully after resting up the competition deadlift will benefit.
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Post by George on Jun 8, 2007 20:28:45 GMT -5
I start my vacation now, so more than likely I won't be posting anything until the meets over...unless I get bored at the hotel. (No comp at the house)
Tomorrow (06/09/07) I'm going to do another heavy band bench day, maybe hit another opener and make sure things are fitting right. (I know they say rookies do that and if your worried about your opener its not an opener...but I will have dropped another ten pounds since the last time I had my shirt on...low carb blitz).
After that its rest and then go next Friday.
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Post by George on Jun 15, 2007 17:24:01 GMT -5
June - 15 - 2007 Ohio Police and Fire Games Meet Results + Attempts
Squat - 670, 710, 730 All white lights, felt great. Bench - 460, 500, 520 All white lights again Deadlift - 460, 500, 550/miss Total 1750.
Real close to an 1800 total...could not lockout the 550 deadlift, which cost me best lifter status by 10lbs. My 520 bench and my total of 1750 beat the previous AAPF Police and Fire records of 495 and 1735.
Being my third meet I felt more prepared and comfortable for a change as I get more used to the gear. The 730 squat felt light as did the 520 bench. Once I get my deadlift to a more respectable weight (650) I should be able to go for a 2,000 total at 242 here within 6-12 months. I would like to hit a 800 squat and a 600 bench by January, time will tell. I am again going to focus more on my raw, especially the deadlift...or my lower back/abs and core in general.
I would also like to thank big Mike Wolf for helping not only me but several guys out at this meet. World class bencher and personailty...good luck on getting 900.
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Post by sasquatch on Jun 15, 2007 17:41:03 GMT -5
Wow great meet awsome numbers.
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Post by George on Jun 15, 2007 23:37:00 GMT -5
Sasquatch: I was fortunate to hit new PR's despite having a last minute focus on gear training. If I can hit as many raw PR's on the 30th meet I will really be happy.
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Post by joebear on Jun 16, 2007 6:59:58 GMT -5
Great job George ! you should be very proud of yourself, you EARNED it !
Joe
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Post by Eagleface on Jun 16, 2007 8:26:37 GMT -5
Great job man, what a beast!
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