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Old II
Oct 7, 2009 20:26:54 GMT -5
Post by Deleted on Oct 7, 2009 20:26:54 GMT -5
Thanks for reading... I enjoy everyones log as well.. I have taken Sheiko 8 workouts and manipulated them for my own needs and recovery abilities, which is key.... I have actually squatted 5 times this week already deadlifted 6 times and benched 7 times.... Sunday is actual contest lifts, others days are variations that transfer to the other lifts... This week I have squatted and deadlifted Sun-Tues were double sessions, Thr is a double session, Mon-Wed-Fri will be single squat and deadlift session.. Will bench press 12 times this week... The key is neural pathway training while understanding in detail how your body repsonses to manipulation of %'s and reps set ups. Mind and body functioning as one... until technique is spot one... All Glory to God Aaron 306
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Old II
Oct 8, 2009 12:03:31 GMT -5
Post by Deleted on Oct 8, 2009 12:03:31 GMT -5
I've done something similar but only on bench. It was "grease the groove" by Pavel T.
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Old II
Oct 9, 2009 19:18:56 GMT -5
Post by Deleted on Oct 9, 2009 19:18:56 GMT -5
Training is going fine....
Breakdown of week training weight and lifts
Squatted (comp squat, 12 inch low box, 15 inch box) belt only...
405 plus 50x's 505 plus 30'xs 605 x5x's....
Benched (ranging from chest, 1/2 inch foam, 2-board press)(no lift- alll reps 2 sec pause)
Warm-up is 315 for 10 then start (paused)
405 plus 110's 505 plus 20's
Deadlift (ranging from deficit pulls, speed pulls, deadlifting from 3 inch box, chain deadlifts, RDL)
505 plus 70's 605 plus 30's 705 plus 10x
Weights were spread over 6 days 9 training sessions.....
Using PLUS term since weights fall within above ranges..... Varied intensities and changing daily volumes...
Body is feels fine.... having to squat everyday is tuff, but once I get warmed up it is fine... deadlifting is rolling, back feels great pullling everyday... all weights were flying, the same in the bench..
Next week will be lowering the volume and increasing intensity.... then back...
Will get to 275....
All Glory to God
Aaron
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Old II
Oct 9, 2009 20:14:53 GMT -5
Post by 72 on Oct 9, 2009 20:14:53 GMT -5
Looks pretty wicked. I see you've added some multiple reps on your lighter days instead of doing singles. Is there any sort of struggle on these sets or is everything very fast? In an effort to get in more volume in the same amount of time, I'm considering doing triples when the weight is near 60%, doubles when the weight is near 70%, and singles on anything heavier. I don't think this will tax me to the point where my following workout would be hindered, and I want to get my volume higher.
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Old II
Oct 15, 2009 22:23:09 GMT -5
Post by Deleted on Oct 15, 2009 22:23:09 GMT -5
Training is going nice....
Double training on Sunday, Tuesday and Thrs.. Single on Mon-Wed-Fri..
Have bumped up training to include squatting and deadlifting every single workout....
This Week
Sun
Deadlifted 705 for 1x1 .. first time since hammy injury.. very fast and smooth.. heart rate was 67
Monday
Deadlifted 615 for 5x1 on 35's to improve bottom end... heart rate was 64
Tues
Deadlifted 655 for 2x1.. 63
Wed
Deadlifted 655 for 3x1.. heart rate 63
Today.. wow
2x1x505 1x1x545 1x1x605 1x1x675 1x1x725.... weight was crazy fast.... and then did a big jump 1x0x795... dropped weight started to drift, and just let it go.. 1x0x795... weight to knees and grip gave away..
Heart rate was only 71..... meaning not using adrenal glad to lift... just breathing and tech.
Overall very pleased..... The bars we use are not made for deadlifting so looking forward to actually pulling with a deadlift bar....
Sunday began to implement the Bulgarian Weightlifting Training philosphy for all three lifts... Basically sticking to the comp lifts with some slight variations using Sheiko ideas with my own personal ideas..
Hit a maximum weight for the day, without getting to a state of excitement, just focus and lift... When I attempted 795 today my heart rate only increased by 8 beats per minute... which saves my CNS and allows me to lift heavy everyday and not overtrain...
Saving the state of excitement for the contest where it matters...
Squattinjf has been fine... have hit 600 raw for 3-5 singles every workout... except for today when I switched the order of exerices to deadlift first...
Benching is fine, pec has been tight for a few days, have been taking it a bit easier this week... on Tues hit 530 for 5x1 on 2-board with nice pause. was pleased.., but Wed, pec was tight so have been using 405 for 20x1
Body compostition is coming along nicely... 275 is coming sooner than later
All Glory to God
Aaron Lawrence #5 All-Time 308 (gear).. I know, but it is still fun to say.. for an old guy
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Old II
Oct 16, 2009 13:14:27 GMT -5
Post by Deleted on Oct 16, 2009 13:14:27 GMT -5
Friday Box Squat (12 inch box) 3x1x405 2x1x455 1x1x505 1x1x555 1x1x605... heart rate 68 Comp Deadlift with 200lbs of chain 5x1x505 plus chains... was pleased, grip was tired from yesterday.. average heart rate was 65 Comp Bench 20x1x405... after a few reps, pec loosened up but played it safe.. Heart rate was average 62.. My conditioning level is nice right now, abs are coming in All Glory to God Aaron
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Old II
Feb 7, 2015 21:04:10 GMT -5
via mobile
Post by bighawgfsu on Feb 7, 2015 21:04:10 GMT -5
Nice.
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Old II
Feb 9, 2015 8:53:14 GMT -5
Post by 3speed on Feb 9, 2015 8:53:14 GMT -5
The last time he posted here was 5 1/2 years ago. The last time he logged in was 5 years ago.
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Old II
Feb 9, 2015 11:21:47 GMT -5
via mobile
Post by bighawgfsu on Feb 9, 2015 11:21:47 GMT -5
Did u like and or know him? I like his style and have adapted some of my own personal routine with some of his ideas...it works for me...
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Old II
Feb 9, 2015 11:22:34 GMT -5
via mobile
Post by bighawgfsu on Feb 9, 2015 11:22:34 GMT -5
He is also in power magazine this month
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Old II
Feb 9, 2015 12:29:30 GMT -5
Post by Ryan on Feb 9, 2015 12:29:30 GMT -5
I think Woody's just saying that the guy hasnt been here in a long time and will likely not ever read what you posted.
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Old II
Feb 9, 2015 20:24:39 GMT -5
via mobile
Post by bighawgfsu on Feb 9, 2015 20:24:39 GMT -5
I agree ryan..i had asked a week or so if anyone ever remembered him..no one ever respondsnhardly for some reason....i like his lifting style ....dont need him to respond. ?
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Old II
Feb 25, 2015 16:13:03 GMT -5
via mobile
Post by bighawgfsu on Feb 25, 2015 16:13:03 GMT -5
.
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