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Old II
Feb 18, 2008 17:30:12 GMT -5
Post by mutt on Feb 18, 2008 17:30:12 GMT -5
Aaron Lawrence, alltime #2 308?
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Old II
Feb 18, 2008 20:49:22 GMT -5
Post by lysimacus on Feb 18, 2008 20:49:22 GMT -5
"5x4x615..... all reps fast and smooth."
And all I can say is Good Googly Moogly.
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Old II
Feb 19, 2008 12:51:06 GMT -5
Post by Deleted on Feb 19, 2008 12:51:06 GMT -5
Ya... #2 All-Time at 308.. (1030,730,840 = 2600) ... I know gear, but it was still fun...
Thanks for reading.. Dieting is going well, lost another 3 pounds last week, strength seems to be staying...
CORE
Close Stance Squats ( heels 8 inch apart)
315x5x2 365x5 405x5 455x5 505x5x3.... weights were fast for close stance..
Med. Grip Bench with 90lbs of chains (hang and swing)
5x2x275 Plus chains 315x3 Plus chains 365x3 Plus chains 405x3 Plus chains
Close Stance Box Squat (14 inch box, 90lbs chain)
4x3x455 Plus Chains... was tough after squatting earlier, but made it through...
Had to coach while training but enjoy helping the students learn how to train correctly...
All Glory to God...
Aaron
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Old II
Feb 21, 2008 14:23:56 GMT -5
Post by Deleted on Feb 21, 2008 14:23:56 GMT -5
Good day of training... Modified chest workout, pec tendon felt funny did not want to push it.. Focused on tech bench and contest deadlift... Warm-Up Standing Abs 8x3x180 CORE Comp Bench (no lift off) ( 3 sec pause) 10x1x405... Con. Deadlift 2x5x405 1x5x455 2x3x505 2x3x555 2x3x605 1x2x655 3x2x705.... (was suppsed to go 85% of 815..692, but what the heck , 655 was so light just continued the 50lb jumps and did the work sets with them), had to dig deep and focus back was alittle sore from Monday. Body is responding well to higher volume.... turning into steeeeeeel Lat Pull Down 6x4x285 Hammer Curls 3x6x100.. went alittle heavier today, just for giggles.. Had to cut it short, bad snow storm coming.. was in gym by myself today.. students had to go home for precautions... was able to focus on myself today.... Friday is squats, bench, shoulders.... All glory to God Aaron
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Old II
Feb 29, 2008 19:28:12 GMT -5
Post by Deleted on Feb 29, 2008 19:28:12 GMT -5
Good week of training...
Monday
Box Squats (box 2 in below par)
135x5 225x5 315x5 405x5 455x5 505x3 545x3 605x5x2.... good and explosive
Med Grip Bench (90 lbs chain) (no lift off)
5x2x275 Plus Chains 1x2x315 Plus Chains 1x2x365 Plus Chains 1x2x405 Plus Chains
Roman Deadlift
5x405 5x455 5x505 5x605 5x655... stopped there.
Lat Pull Down (front)
6x3x275
Hammer Curls
3x6x80 (pause at top)
Wed....
Lightened Method Bench (Blue bands, reduces weight by 135-155 at bottom)
315x3 405x3 455x3 505x3 555x1 585x1 615x1 635x1 655x1 675x1 700x1..... was pretty happy for this.... oh ya bands.. ha ha ha...
Regular Speed Bench (no lift off)
5x4x405
Seated Shoulder Press
5x2x275 5x2x315...... Stopped there shoulders were tired from bands
Delt Chain Raises ( 5 ft 45 lb chains)
Side and Front... 3x8
Standing Abs
10x3x180
Friday....
Blue Band Box Squat ( 2 Blue Bands Each Side)
5x2x405 Plus Bands
Speed Deadlifts (Sumo)
20x1x505.... (30 sec between sets)
Rep Bench (very light and fast)
4x10x315... to get blood to muscle, promote hypertrophy..
Lat Pull Downs (front)
6x4x275
Chain Curls (ez bar) (90 lbs of chain)
3x5x135 Plus chains
Very Good week... Just looking forward to see when Nationals is going to be and where to see if I can go...
Dieting is going well, only problem is I still weigh 336lb... I can see abs muscles through t-shirt.... maybe I am just a SHW.....
All Glory to God Aaron
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Old II
Feb 29, 2008 20:50:17 GMT -5
Post by lysimacus on Feb 29, 2008 20:50:17 GMT -5
"maybe I am just a SHW"
505 speed DLs might be evidence that this is the case. Good Googly Moogly.
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Old II
Mar 2, 2008 15:00:17 GMT -5
Post by Deleted on Mar 2, 2008 15:00:17 GMT -5
Thanks for reading.... It was nice to go back and pull sumo... don't do it very often any more, but may and try to see for awhile how it feels....
I hope they set a date for Nationals soon... I will be a SHW at this point, will just keep eating clean and see how things end up...
336 right now..... geez.
All glory to god...
Aaron
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Old II
Mar 4, 2008 9:34:54 GMT -5
Post by Deleted on Mar 4, 2008 9:34:54 GMT -5
Good day, Pulling was solid.. New bench grip was nice.. weights were extremely light. Warm-Up Standing Abs 8x3x200 CORE Conventional Deadlift of (5 inch blocks) 135x5 225x5 315x5 405x3 505x3 605x2 655x1 705x1 755x1 815x3....... was very pleased with these.. scared the students Comp. Bench Tech Work (no lift off) (2 sec Pause) *moved grip in 2 inches and used a thumbless grip... 10x1x415... very easy.... new grip was great.. Lat Pull Down (front) 6x4x275 (I do lat pulls 3x per week) Hammer Curls (pause at top for a 1 count then release)(same time) 3x6x80 Wed, is heavy chest and shoulder work.. All Glory to God Aaron
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Old II
Mar 6, 2008 8:30:50 GMT -5
Post by Deleted on Mar 6, 2008 8:30:50 GMT -5
CORE Comp. Bench (no lift off) ( 2 sec pause) (technique work) 135x5 225x5 315x5 365x5 405x5 455x1 475x1 505x1 530......... lifted up and stopped, just did not feel right and racked it, played it safe. Box Squats (pause and explode) 315x5x2 405x5x2 505x5x2 Seated Mil. Press 5x2x335 Lat Pull down (front) 6x3x295 Chain Delt Raises (5 ft Chains, 45 lbs each) Side - 3x8 Good day... decided to focus on technique today.. still working on dropping weight, things picked back up... 332.. maybe it is just the scale who knows... look like I actually workout All glory to God Aaron
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Old II
Mar 6, 2008 14:13:30 GMT -5
Post by lysimacus on Mar 6, 2008 14:13:30 GMT -5
"look like I actually workout"
Ahh, the payoff is great.
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Old II
Mar 7, 2008 20:12:39 GMT -5
Post by Deleted on Mar 7, 2008 20:12:39 GMT -5
Back still fatigued from Monday's 815x3 off blocks... decided to work sumo technique and just basically do a de-load day to give my body a break.
Warm-Up Standing Abs 190x8x3
CORE
Sumo Deadlift
5x2x545
Shrugs
2x5x705
Med. Grip Chain Press (no -lift off) (90 lbs of chain)
5x2x365 Plus chains
Rep Bench
4x10x365.. nice to get a alittle pump once in a while
Lat Pull Down (front)
6x4x295
That was it, just called it a day... back was overtrained a bit from Monday... Will decided on a plan to find a contest to hopefully compete..
Weight is coming off again, have gained 5 notches in my weightlifting belt...
I will be a 308 again.
All Glory to God Aaron
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Old II
Mar 10, 2008 18:33:03 GMT -5
Post by Deleted on Mar 10, 2008 18:33:03 GMT -5
Good day.... Box Squat (2 inch below parallel) (belt only) 135x5 225x5 315x5 405x5 455x5 505x5 545x5 605x5........very solid.. gave me a big headache though Comp Bench (no lift off) ( 2 sec pause) 8x1x435.... very solid technique and fast.. Wed is heavy day. Blue Band Leg Curls 4x20 Lat Pulld Downs (front) 6x4x295 Hammer Curls 3x6x100 Standing Abs 8x3x190 Decided to start only squatting once a week and allow more recovery time and see how it feels, same with deadlifting.. just want to try if for a bit and see how my body repsonds.. Will still train chest, 3 times per week and lats... All Glory to God Aaron
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Old II
Mar 10, 2008 19:59:20 GMT -5
Post by mutt on Mar 10, 2008 19:59:20 GMT -5
Mind boggling stuff there, Aaron! You're an inspiration.
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Old II
Mar 11, 2008 8:47:19 GMT -5
Post by Deleted on Mar 11, 2008 8:47:19 GMT -5
Thanks for reading.. I enjoy reading your log as well..
I find inspiration from everyone on the board... I have been lifting for 25 years and competing for 18 years and I find drive from everyone here...
There are alot of strong guys on here moving some serious weight and to top it off we are all clean, which I find the most impressive above all and hope to meet some of you at Nationals...
All glory to god. Aaron
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Old II
Mar 13, 2008 9:37:34 GMT -5
Post by Deleted on Mar 13, 2008 9:37:34 GMT -5
Solid day training... Weight is coming off nicely again, looking very healthy... Warm Up Standing Abs 6x3x200 CORE Comp Bench (tech work) (no-lift off) (2 sec pause) 135x5 225x5 315x5 365x5 405x5 435x3 455x1 475x1 505x1 .... like to hit this every week for technique. Camb. Bar (4 increase ROM) (no lift off) (touch/go) 135x5 225x5 275x5 315x5 365x3 405x3x2... happy with these, long way to go past chest, been awhile since I have done these Seated Military Press 5x2x275 1x2x315 1x2x340 1x2x365 Close Grip Bench 5x3x405 Chain Delt Raises (45lb 5 foot chain) 3x8, side and front..... love the swinging effect, really works the joints.. Dumbell Pushups 5x10 reps Nice day, very happy with workout, just trained did not have to go nuts to lift, just focus on tech, but weights were heavy enough to push myself on certain lifts.... Fridays is back, lats and rep bench day (recovery) All Glory to God Aaron soon to be 308 again
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Old II
Mar 13, 2008 16:36:43 GMT -5
Post by thatnuckolskid on Mar 13, 2008 16:36:43 GMT -5
"505x1 .... like to hit this every week for technique."
if i stepped under that, i would not be hitting it. it would be hitting me. hard.
amazing.
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Old II
Mar 14, 2008 7:40:14 GMT -5
Post by Deleted on Mar 14, 2008 7:40:14 GMT -5
That was funny I like to bench that once a week or so, just to keep my technique solid.. I first benched 500 raw when I was 21 in college so it has been something I have been doing for a good bit, I was able to hit 605 raw on two seperate occasions when I was 26 then again at 28, but I have suffered 2 pec tears in between those days and now.. Doing the 505 all the time lets me know where my training is based on speed and the effort it takes, I know that weight will keep me in the meet and till I can pull and have a shot... I have been 615 on a 2 board laying flat, with a 2 sec pause and no lift off, not the arched junk you see on the internet where it is at some steep angle and some bounce, if I am near that weight on a 2-board I know I should have a solid bench, but squatting takes it out of your shoulders so who knows till the day of the meet.. All glory to god Aaron
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Old II
Mar 15, 2008 13:28:47 GMT -5
Post by Deleted on Mar 15, 2008 13:28:47 GMT -5
Solid day..
Warm-Up Standing Abs - 8x3x200
CORE
Ecentric Deadlifts (1st time, something new) (only problem had to step bar forward then pull to miss hooks) (train by myself).
135x5 225x5 315x3 365x3 405x3 455x3 505x3 555x3 605x3 655x3 705x3 755x1.... stopped there.
Plate Deadlifts (standing on 100lb plate) 5x3x505
Shrugs 2x5x715
Lat Pull down (front) 6x3x300
Chain Curls 2x5x135 plus 90lbs of chain
Good day... no complaints.. will try ecentric deadlifts again
All Glory to god
Aaron
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Old II
Mar 18, 2008 15:31:55 GMT -5
Post by Deleted on Mar 18, 2008 15:31:55 GMT -5
Weighed in today... 330lbs.. very solid..
Warm-up
Standing abs 8x3x200
CORE Box Pause Squats (complete stop on 12 in box, explode off)
135x5 225x5 315x5 365x5 405x5 455x5 505x5 605x5x1.... Did singles, to focus on tech.. was tougher than expected.., will do band box squats on wed, and chains on friday..
Comp Bench (tech work) (no lift off) (2 sec pause)
415x8x1.... solid tech, heavy on wed, incline and reps on friday
Sumo Pulls.... (to work volume)
315x5 365x5 405x5 455x5 505x5x2... good tech work, will pull heavy on Friday, wed is snatch grip deadlifts..
Lat Pull Down... (front)
6x3x300... every workout..
Hammer Curls
3x8x80... Pause at top for a 1 count
Good day.... Decided to go back to my 3 day a week volume training.. squat, bench, deadlift in some variation every workout, and will add extra volume..
All Glory to God Aaron
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Old II
Mar 18, 2008 16:14:22 GMT -5
Post by lysimacus on Mar 18, 2008 16:14:22 GMT -5
Reading your log makes me want to just go out and pick up something really heavy.
"330lbs.. very solid.." like a rock no doubt.
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Old II
Mar 19, 2008 12:29:21 GMT -5
Post by dopar66 on Mar 19, 2008 12:29:21 GMT -5
Good grief! Aaron, you ROCK!!!!
:')
Nice squatting and sick benching!
GOd Bless.
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Old II
Mar 19, 2008 15:20:27 GMT -5
Post by Deleted on Mar 19, 2008 15:20:27 GMT -5
Thanks for reading fellas, I enjoy reading your logs as well... going back to my old style of training... so here we go.. Warm-up Standing Abs 8x3x190 CORE Box Squat with Blue Bands ( around 250lbs of tension at top, 100 plus at bottom) (12 in box) 135x5xBands 225x5xBands 315x5xBands 365x5xBands 405x5xBands 515x5xBands.... happy with this... good starting point for Wed. Comp Bench (no lift off) (2 sec pause) (contest reps) 135x5 225x3 275x3 315x3 365x3 405x3 430x3 455x3.... stopped here shoulders were cooked from squatting.. Snatch Grip Deadlifts (olympic style) (butt on heels) (hook grip, 1 inch outside rings) 5x2x315 5x2x405.... focused on tech.. chest shoulders up, no dip. Seated Band Shoulder Press (light bands) 5x2x275xbands 1x3x315xbands... really made ecentric phase fast, and lockout tuff... Lat Pull Down (Front) 6x3x300 Chain Delt Raises (Two 5 ft 45lb chain, swinging in the wind Side and Front 3x8x... really cooked shoulders.... Really enjoyed doing this program again, makes me feel like I am training and it keeps things fresh with all the variations of the contest lifts and you get great transfer to the lifts... Friday is Chain Box Squats, Incline Press and heavy Deadlift variation.... All Glory to God.. Aaron Looking forward to Nationals...
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Old II
Mar 20, 2008 9:13:40 GMT -5
Post by Deleted on Mar 20, 2008 9:13:40 GMT -5
Read where the Bench and Deadlift Nationals will be in Annapolis MD this year ... That is about 30-40 minutes from where I live, I am going to give it a shot and see where I am in my training.. Will look at this as a training week for the full Nationals, am still going to make the effort to get to the 308's... But it is fun to have something to train for now.... Look forward to seeing you all there.. All Glory to God Aaron
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Old II
Mar 25, 2008 17:51:39 GMT -5
Post by Deleted on Mar 25, 2008 17:51:39 GMT -5
3/24/08 Began training for Raw Nationals (full) and will incorporate the Bench/Deadlift Nationals as part of my training for the full meet.. Not great at any one lift, but overall total, will not be to bad.. Core Comp Squat... (deep) 135x5 225x5 315x5 365x5 405x5 455x5 505x5.... 1st week, very light and quick... hard to stay light Comp Bench... technique work.. (no-lift off) (2 sec pause) 135x5 225x5 365x5 405x1 Down sets... 365x3 315x5 Wed.. is chest day.. do benching on Monday to condition shoulders to bench after squatting.. T-Bar Rows (standing) Close Grip 3x6x 6x45lbs Lat Pulldown 5x5x275 Hammer Pause Curls 3x6x80 Solid workout... nice to have something to train for... only problem is wanting to go heavy and push it... hard to go light... but going raw, easy to overtrain.. Wed., is heavy Chest and shoulders... Friday is deadlifting, back and chest.... 13 training weeks to Bench/Deadlift Nationals 15 training weeks to Full Nationals in Reno... If the date is July 12.. All Glory to God Aaron
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Old II
Mar 27, 2008 7:38:51 GMT -5
Post by Deleted on Mar 27, 2008 7:38:51 GMT -5
Modified my workout felt like doing some technique work on deadlift and just followed some sheiko and my own bench workout.... I hate leaving the gym on not feeling like I worked out, like Monday.... never again. CORE Comp. Deadlift (con. stance) 1x5x405 2x5x495 2x4x565 4x3x605.... very smooth and fast. (75% of 805) Comp. Bench Tech. Work (no-lift off) (2 sec pause) 10x1x405.... technique was solid, reps were very explosive. Deadlift from Boxes (2 x 100's) (am having boxes made to do this) 1x5x405 2x5x495 2x4x565 4x3x645... very ez.. but I decided to stay true to what sheiko had for deadlift, I understand it is not about the weight but volume and technique.. Lat Pull downs (front) 6x3x275.... went to light, but I do these 3 times a week will go back to normal weight on Fri. Thought I might be fatigued, mistake. Friday is heavy bench, squats and shoulders, lats... All Glory to God.... body fat is melt off, abs are coming out Aaron
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