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Post by chancey on Jul 11, 2007 20:09:46 GMT -5
That's a great alternative anyway. Nothing wrong at all with that work. Matter of fact the SLDLs look great.
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Post by dopar66 on Jul 12, 2007 8:30:48 GMT -5
"Deadlift245 x 5 335 x 3 445 for 3 x 3 "
"Slowly beginning to feel better and not so much like I'm forcing myself to lift although i still have no desire to go heavy"
That, my dear friend, is evidenced by them there deadlifts you did........ Triples on the deads over 4 plates gets into some pretty serious fatigue, which evidently you are overcoming from last week's shift. I shudder to think about multiple rep sets with that kind of weight......
Oh, and echo Chancey.
:')
God Bless!
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Post by George on Jul 12, 2007 17:16:16 GMT -5
Dopar: I'm trying to go back to what was working with my deadlift a while back. I tried laying off the movement itself and working good mornings, glute ham, reverse hyper...nothing seemed to add any pounds after about four months. I then tried the Coan/Phillipi route of actual pulls, partial pulls with tons of assistance volume for a full cycle which ended with me being overtrained and losing weight from my pull. I did not overshoot the routine with my percentages and actually played it safer by going thirty pounds lighter than my current max leading up to my current max). A year ago I had a 400 even at best. What seemed to work was about once a week I would do a low rep, medium to high weighted workout...sometimes working triples to max singles. I was jumping about 15-20 pounds a month until i hit 525 and started changing things up. i am beginning to think that either the above two routines aren't meant for natural lifters, are meant for very seasoned lifters, or that for me less is more...but only in the deadlift it seems.
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Post by George on Jul 12, 2007 17:17:06 GMT -5
Thu - July 12 - 2007 Bench
Barbell Bench (370 Buckeye) 135 x 10 (warmup) 240 x 8 280 x 6 (slow reps w/o pause) 300 x 4 (pause each rep) 330 x 3 (pause each rep) 340 x 2 (pause each rep) 350 x 1 (paused rep) 315 x 4 Pumped
Feeling better with my raw again, this time with my bench. I refound my groove and the 350 was very easy after a good pause. I am going to see if i can knock out the 380 routine this sunday the same way.
Flat Dumbbell Press Supersetted with Shoulder Flies (every direction) Dumbbell Press - 90's for 4 x 12 Flies - 20's for 6 x 10
_________________
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Post by chancey on Jul 12, 2007 18:22:22 GMT -5
I totally agree with your volume assesment of the Coan/Phillipi. I'm of the belief that there is nothing better than doing singles and you must avoid over training. Dave Tate has put out hands down the best tips for your DL and our good friend 3 speed (Doug & Big too) knows the technical aspects as well as anyone I know.
Nice to see the raw bench training coming around. Go smoke that 380 routine Sunday. Meanwhile rest up!
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Post by George on Jul 12, 2007 18:40:00 GMT -5
I'll have to check through the elitefts articles and see what Dave has going on. I'm sure i've read what he has said before but elite does a good job of spreading the love to all kinds of methods. Thats why I find it funny on other forums when a new guy will ask a question and someone will tell him to simply go to elitefts and read the articles.
Thats like throwing someone a bunch of law books and telling them the bar exam is tomorrow so get ready.
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Post by chancey on Jul 12, 2007 18:57:31 GMT -5
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Post by George on Jul 13, 2007 13:17:32 GMT -5
Thanks Chancey.
I have read these before but would have searched forever looking for them again.
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Post by George on Jul 14, 2007 13:33:40 GMT -5
Fri - July 13 - 2007 Squat
Barbell Squat 260 x 5 350 x 5 440 for 4 x 4 510 for 5 x 2
Focused more on depth and pop from the bottom with the 500's.
Dumbbell lunge 4 x 10 each leg with 80's
Had to rush this in...my fridge died, the steaks were thawin and had work at 2:00pm. Hamstrings were still a little sore from the SDL's so I'm sure I'll be hammering my hamstrings over the next week.
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Post by George on Jul 15, 2007 13:18:46 GMT -5
Sun - July 15 - 2007 Bench
Barbell Bench (Buckeye Routine for a 380 max) 135 x 10 warmup 250 x 8 280 x 6 (pause every rep) 310 x 4 " " " 340 x 3 " " " 350 x 2 " " " 360 x 1 " " " 315 x 7 (no pause, done quick as possible)
I'm still finding humor in saying I never trained the pause before, cause I sure am now. I had a hard time with the 3-2 last reps, but the one set went surprisingly good. I probably should have stuck with 310 for my down set for a set of four but got carried away.
Flat Dumbbell Press 80's for 5 x 10 (done quickly)
Superset: Rope Pushdwons with Shoulder Flies Pushdowns 5 x 10 w/70lbs Flies 6 x 10 w/20's
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Post by chancey on Jul 15, 2007 14:01:02 GMT -5
Nice benching G. I like the 315 x 7 in the manner you did them. As good as any speed benching and a nice way to end.
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Post by George on Jul 15, 2007 18:18:58 GMT -5
Thanks Chancey. I came to the conclusion that the heavy training i was doing all the time was the equivalant of wedging between two close buildings and shoving on the wall as hard as possible to improve my bench.
After nationals I'm going to go back to some old school dynamic work...not bands and chains etc....more like implementing powercleans, hang cleans, light jump squats, etc.
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Post by rockman181 on Jul 15, 2007 19:23:51 GMT -5
Nice benching with the 380 Buckeye today, G! I too find the reps of 2 & 3 to be the hardest part of the routine. By the time I get to the 2, I'm thinking that I may not get the one rep, but it goes up nicely.
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Post by George on Jul 15, 2007 20:31:51 GMT -5
Rockman181: Thanks. What amazes me is how you will double the one set you got today next week if you completed the work out, etc. Usually if I have too much trouble with the 3-2 sets I'll repeat or knock the routine back down five pounds the following week.
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Post by lysimacus on Jul 16, 2007 9:24:37 GMT -5
Just a note to say how useful I find this log. Thanks!
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Post by dopar66 on Jul 16, 2007 10:26:22 GMT -5
EXCELLENT BENCHING! That is AWESOME George!
For a guy who "never trains the pause" you sure put up an inspirational workout! WOO HOO!!
God Bless!
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Post by George on Jul 16, 2007 18:43:17 GMT -5
Mon - July 16 - 2007 Squat
Barbell Squat Bar for 2 x 10 150 x 5 260 x 3 350 x 3 460 x 3 480 x 3 500 x 3 520 x 3 540 x 2 - missed the third.
Best squat workout since the meet. My worry is gone and I feel like I'm back behind the wheel. Me and my partner Samsa have been hammering the squat ultra low so we aren't surprised again at Nationals. I had planned on getting 600, but the record is at 560, so my eyes are on 570 for a second attempt.
Walking Lunges 80lb dumbbells in each hand across weight room...about twelve steps each leg x 4.
Superset: Reverse Hyper with Dumbbell Alt. Curl 5 x 10 with 140lbs on hyper 5 x 10 with 45's on curls (neglected bi's)
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Post by dopar66 on Jul 17, 2007 7:54:37 GMT -5
540x2, shooting for 570 is HIGHLY reasonable! Ultra sweet workout! Looks like your timing is right on the money as well!
(wouldn't worry about neglecting the bis.....)
:')
God Bless!
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Post by chancey on Jul 17, 2007 8:06:33 GMT -5
Super squatting G! After that record falls I'm going to enjoy watching your quest for 600!
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Post by sauble on Jul 20, 2007 1:50:30 GMT -5
Buckeye routine looks pretty solid. Thanks for putting it out there.
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Post by George on Jul 20, 2007 15:19:00 GMT -5
No problem.
Hopefully i'll be doing it tonight...work this summer had been crazy so far.
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Post by George on Jul 21, 2007 16:15:27 GMT -5
Sat - July 21 - 2007 Squat (only had 30minutes to cram in something)
Barbell Squat 150 x 5 260 x 5 350 x 3 460 x 3 510 x 3 x 3
I paused the 3 x 3 with 510 after reaching the lowest depth possible and then tried to explode up. The weight obviously didn't move fast, but the slow grind felt very good in a torture kinda of way. Tuesday I am going to to take singles with slightly more than my opener (maybe work to 550-560) and avoid going as heavy as I did before last meet.
On a side note I have been doing cardio and my weight is more in check, right now I am about 255 without changing my diet. I am going to ween off the carbs and try to leave for Va at around 247-245. I should be able to drive during the six hour ride and be good to go this time.
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Post by dopar66 on Jul 23, 2007 11:13:57 GMT -5
GOOD GRIEF WHAT A SQUAT! 30 minutes? Wow!
Good call on not going quite so heavy. You hit 550 early in the week and I don't see how that could hurt YOUR squat.
Nice work on the weight! You leave at 245 and stop once to, um, water the flowers, and you'll be in the 242 class...... kinda scary........
:')
Safe travel, and God Bless!
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Post by George on Jul 23, 2007 22:23:53 GMT -5
Mon - July 23 - 2007 Squat/Bench
Barbell Squat 150 x 3 260 x 3 350 x 3 440 x 1 480 x 1 510 x 1 550 x 1 570 x 1
Dumbbell Lunges 80's for 4 x 12
Bench - Buckeye 390 Routine 8 x 250 6 x 290 4 x 310 3 x 350 2 x 360 1 x 370 4 x 315
Incline Dumbbell Press 90's for 5 x 10
Pushdowns ??
Things felt good tonight as everything went up the way it should. Tomorrow I'm going to work some light back, possibly speed deadlifts. Wedsnesday I might do some light recovery work and then its meet time...again.
_________________
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Post by dopar66 on Jul 24, 2007 8:15:39 GMT -5
Wow. That's about all I have. 570 instead of the "I may do 560 if I feel good". A 390 Buckeye bench routine. And you may still deadlift. You know, there's a song about you, it's called "I am Iron Man." It rocks, too.......
God Bless!
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