deadlift
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Post by deadlift on Oct 4, 2007 20:51:45 GMT -5
150X6, 150X4, 160X2, 170X0
Got pissed so stopped workout. If anyone has a good bench routine, PLEASE share it with me. Thanks in advance.
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Post by thatnuckolskid on Oct 6, 2007 9:43:58 GMT -5
i try to go for relatively low reps but high volume in the form of many sets (8 sets on really heavy days to sometimes as many as 16). work 10s, 8s, 5s, triples and singles, just keep your body guessing. make sure to mix in both paused sets and touch and go sets to build both power and explosiveness off the chest. also, after sets of bench do assistance exercises for your triceps to help your lockout and do things like rows and shoulder presses because your shoulders and upper back support your benching muscles and you should train them equally. they help stabalize the movement so you don't have to use as much energy guiding the bar straight and you can use all that strength you're building to push it straight up. the main things i can say are to keep your body guessing, work on technique, and the biggest thing is to identify your weaknesses and attack them. different things work for different people because no one has the same strengths and weaknesses so don't go look for those bench-cycles-in-a-can because although they may work for someone, there's no garuntee they'll work for you. just listen to your body and build your own workouts around that.... that's my big advice...
a man much first know his weaknesses before he can become stong - confuscius
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deadlift
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Post by deadlift on Oct 6, 2007 9:59:21 GMT -5
Thanks. I have a strong back, I'm rowing more than I'm benching. And I work my triceps a well amount. I am going to start doing more sets, like you said 8-16 of probably 5s then work down to triples and singles. On squats, until I get a bench at my moms, I'm doing 8+ sets of triples and then SLDL and leg ext/leg curl. Not near as much as I used to do so I shouldn't overtrain.
Thanks again nuckolskid
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deadlift
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Post by deadlift on Oct 6, 2007 13:44:06 GMT -5
Did a quick fix for biceps and wow...
BB Curls ss CGBP - 75X8/95X8 3 sets(last set got 7/8) Incline Hammer Curls ss Tri Ext - 10X12/12 3 sets Preacher Curls ss Skullcrushers - 45X12/12 2 sets
My arms were PUMPED. My dad said my right arm was 14 3/4, and left was 14 1/2. Thats about a 3/4-1 inch pump?!?! WOW. I hope I get 14 before I turn 15. And soon to pass my age with arm size. So maybe next year 16 in arms??? I hope!
Anyways:
Squats in alil. Gunna try 8X3 on squats and 3X5 SLDL. Also Leg Ext and Leg curls. Followed by abs. Gunna be sore monday...(football tomorrow... I hope I'll be able 2 run)
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deadlift
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Post by deadlift on Oct 6, 2007 16:18:02 GMT -5
Very happy about my squat workout... You'll see why:
Squats - 155X3,3,3,3,3,3,3,3 (first few sets were easy.) Lockouts - 315X3, 365X3, 405X3 (5 sec hold)
WOW. I thought 315 woulda been hard but it was easy. Even though they was lockouts. Next time I do lockouts gunna try 450 or maybe even 500. =)
Oh also after the lockouts did:
Squat Jumps - 2X8 (Dad says I didnt get a foot off the ground...LMFAO)
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deadlift
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Post by deadlift on Oct 7, 2007 9:42:32 GMT -5
Mkay
This upcoming week will be focused on speed.
Alot of explosive movements. Also going to do more plyometrics. Currently doing clap pushups, broad jumps, tuck jumps, and squat jumps along with the explosive movements. If I don't like this than I'll probably have in 1 training day both explosive and heavy training.
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deadlift
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Post by deadlift on Oct 9, 2007 18:17:55 GMT -5
Today got a few PR's:
Deadlift - 280X5, 300X3, 320X1 (all with a shrug) PR Row - 170X5,5,5 (Used legs alil) PR Crunch - 35X15,15,6 (In between, as ?active rest periods?, Did ab rollers, bout 5) Planks - BWX45s,45s,45s (In between sets did Vacuums, 13s,14s,15s)
I was pretty happy. My trapz are pumped and I know with this training...they will grow.
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Post by lysimacus on Oct 9, 2007 20:18:04 GMT -5
Congrats on the PR's. Always nice to lay tose down. I just started doing planks and they are killers.
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Post by dopar66 on Oct 10, 2007 10:51:30 GMT -5
Absolutely congrats on the PRs! That's good stuff!
I read the lockout work you did with the 405. Just my two cents worth: don't jump to 500 just yet. It'll still be there in a few weeks, waiting, mocking you, with evil intent. You on the other hand have time. Go maybe 445, then 475, you still need to condition your CNS some before making a 100# jump on a lift.
NICE squatting the other day! That's counting to 3 an awful lot.
God Bless!
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deadlift
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Post by deadlift on Oct 10, 2007 12:39:32 GMT -5
At school, 4th period
Planks are hard. And yea, I'll prolly hit 435-450. Depends on how hard each is.
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Post by deadlift on Oct 11, 2007 16:45:41 GMT -5
Bench is today. Going to go eat and then workout. Gunna try 8X3 and military press 3X3, along with lateral raises, flyes and tri movements. No abs. Still sore and squats may be tomorrow.
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deadlift
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Post by deadlift on Oct 11, 2007 20:10:11 GMT -5
I hate Florida. Today's workout was very...stressful. Too many Duckies mosquitoes. About every 5 seconds I had to smack myself.
Bench - 145X3,3,3,3,3,3 Paused Bench - 145X2,2 Tricep Lockouts - 225X3,3,3 (5 sec hold) Tri Ext - 15X10,10,10,10,10 Forearm work Clap Pushups - BWX10
Was very stressed so didn't get much more done. Things goin on around the house didn't help.
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Post by 1400total on Oct 11, 2007 21:19:11 GMT -5
Hang in there deadlift, your training looks good and solid. Your on your way!
I have had a great deal of stress in my life over the years and the weight room has always been my oaisis!
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deadlift
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Post by deadlift on Oct 11, 2007 21:24:05 GMT -5
Not when millions of mosquitoes are biting you. One night me and some friends were playing man hunt and I swear to you - my legs were pratically black from all the mosquitoes swarming me.
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Post by 1400total on Oct 11, 2007 21:42:48 GMT -5
that sucks
will you be getting manhunt 2?
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deadlift
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Post by deadlift on Oct 11, 2007 21:58:58 GMT -5
not the video game... lmao
pretty much tag except teams n at night. lol ive never played manhunt, whats it like?
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Post by deadlift on Oct 13, 2007 12:21:46 GMT -5
Squat today. Cut the sets short as my brother isn't home so I only had 1 spotter. Still a good workout though.
Squats - 165X3,3,3 Box Squats - 135X3,3,3 (About a 3 sec pause on chair, Parallel) Decline Crunch - 25X10,10,10 Planks - BWX60s
Going up 5 lbs on squat and next week will have 8 sets again. Shouldn't affect me, the set changes.
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Post by dopar66 on Oct 15, 2007 9:40:47 GMT -5
Yes sir, I have to agree! 165x3x3 without the usual spotters, then the box squats, that equals a good workout!
Going up 5 pounds AND going back to 8 sets? Admirable!
God Bless!
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deadlift
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Post by deadlift on Oct 15, 2007 14:41:34 GMT -5
It felt good. Played football yesterday and I think I strained my hamstring. It's painful to walk for about 3 minutes after standing up. I hope it feels better by tomorrow for deadlifts. God I'll be pissed if I can't do my deadlifts. But anyways, I like box squats, I'm going to keep doing them and hopefully it helps alot.
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Post by lysimacus on Oct 15, 2007 19:17:41 GMT -5
Box squats are real good for the DL. I don't know if they are kind to the hamies though.
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deadlift
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Post by deadlift on Oct 16, 2007 5:29:26 GMT -5
I think I'll be skipping deadlifts this week, and possibly squats depending on how my legs feel Thursday. I'm very upset... Only 2 weeks after geting back into deadlifts I have to take a week off. Next week I better not feel like this.
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Post by dopar66 on Oct 16, 2007 12:23:36 GMT -5
Good call, and bummer on the leg. Even with a ham, the whole ice/icy hot and aspirin/tylenol thing works well. It may be too late to get max benefit from the ice, but it certainly can't HINDER your recovery!
God Bless.
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deadlift
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Post by deadlift on Oct 16, 2007 17:39:06 GMT -5
Yeah and thanks. I hate this. After classes in highschool when I stand up it feels like someone takes it and is over-stretching it, if that makes any sense.
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Post by thatnuckolskid on Oct 17, 2007 5:34:28 GMT -5
oh man! bummer about the hamstring! take it easy on that thing. i know what it's like to have a bum hammy. earlier this year i over-exerted myself without stretching good and got some microtears in mine and then like a retard i kept lifting because the state championships were coming up and to make a long story short it made it take a LOT longer to get better than i think it would have if i took it easy. hope you don't have to go through that, it's a real downer.
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Post by deadlift on Oct 17, 2007 5:46:06 GMT -5
Well, I was feeling this discomforting feeling in my hamstring. But I didn't pay it no attention, because you know how it is when your with your friends and you sit out. They yell " PUSSY " or something like that. Anyways we played for another good 30 minutes and I was playing my hardest. Or trying too. But it's starting to feel better. So when I get to my dads I'm gunna put some flexall on it and today stretch when I get home from school and before bed. Possibly more throughout the day.
Thanks for everyones support and advice. It helped alot.
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