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Old II
Mar 27, 2008 9:10:44 GMT -5
Post by lysimacus on Mar 27, 2008 9:10:44 GMT -5
If I did 4x3x645 everything would melt, not just the fat.. Great work.
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Old II
Mar 28, 2008 21:51:53 GMT -5
Post by Deleted on Mar 28, 2008 21:51:53 GMT -5
Decided to just play it safe and begin training on Monday.. 12 weeks for Bench/Deadlift and if Full Nationals are on July 12, 14 weeks....
CORE
Comp Bench.. (no lift off) (2 sec pause)
135x5 225x5 315x5 365x3 405x1 435x1 455x1 475x1 505x1
Comp Squats..
5x3x505... technique work.
Seated Press
5x2x315
Lat Pull (front)(wide grip)
6x4x305
Chain Curls (90lbs of chain)
2x5x135 plus chains..
Will start a plan on monday, need weekend to write something solid out and stick to it, will have to make adjustments when squatting and pulling, knees were tired... When training in gear I had it down to a science, still trying to work out the kinks raw..
All Glory to God Aaron
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Old II
Apr 1, 2008 9:09:23 GMT -5
Post by Deleted on Apr 1, 2008 9:09:23 GMT -5
Have worked out a solid program to go with.
Warm-Up
Standing Abs 8x3x200
CORE
Con. Deadlifts (pause each rep)
5x2x605.... (75% of 804) Very fast and smooth...
Med Grip Bench With Chains ( 5 ft chains, 90 lbs clipped half way) never touch ground, swing. (no lift off) (touch and go)
5x2x365 Plus 90 Chains.... very solid. technique work
Lat Pull down to Front (Weight) (not machine)
6x3x305
Hammer Curl Pauses (hold at top of 1 and 2)
3x6x80
Leg lifts 3x20
Solid day... Deadlifts were flying off the ground, surprised how knees felt after this weekend but they feel great today...
Will only regular squat every 2 weeks rotating heavy deadlifts in same fashion and box squat every 5 days along with a deadlift variety or speed pull every 5 days.
Wed will be band box squats for volume, and tech work on bench, with lats. Friday is heavy bench and speed work or some variety of deadlift with shoulders press and more lat work..
All Glory to God Aaron
332 rock solid....
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Old II
Apr 1, 2008 9:32:07 GMT -5
Post by lysimacus on Apr 1, 2008 9:32:07 GMT -5
I'm still trying to catch by breath after just reading that workout. The plan looks good. How often are you planning to insert a deload week?
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Old II
Apr 1, 2008 9:57:37 GMT -5
Post by Deleted on Apr 1, 2008 9:57:37 GMT -5
Will not have a de-load week..
Monday is going to be heavy deadlifts or heavy squats, with med grip bench/chains and lats.
Example this week was 75% of 804 on deadlift for 5x2, week after next will do 80% of 804 for 4x2, then later 85% of 804 for 3x2 and so on, % when get to 90% only add 2.5%.... the squat follow more reps than percents, will add 20-30lbs every squat workout and adjust reps on squat....
Wed. is the other contest lift (either the squat or deadlift), but a variation for volume, with contest singles on bench 5-8X1 adding 10lbs per week then lats.
Friday is heavy bench, with a variation of Mondays contest movement to get transfer and speed along with another bench exercise and shoulder press, and lats..
Abs 3 times a week...
I did this during the summer with great results, I don't know why I switched.. but it works for me and will see how it goes.
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Old II
Apr 1, 2008 11:12:56 GMT -5
Post by dopar66 on Apr 1, 2008 11:12:56 GMT -5
GOOD.
GOOGLY.
MOOGLY.
Looks like a solid plan Aaron! And your 75% numbers far exceed any of my lifetime reasonable goals.....
As for switching routines, I don't see where the "new" routine you switched to DIDN'T work.... You throw around some beastly numbers! I don't even think Shrek could hang with you.
:')
God Bless!
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Old II
Apr 1, 2008 12:23:22 GMT -5
Post by Deleted on Apr 1, 2008 12:23:22 GMT -5
Thanks for reading.... Goals are all realtive, I'm a pretty good sized guy so those weights are just realtive for me..
The new program was just to much regular squatting with to much volume and my knees could not handle it without some type of wrap, so I decided to go back to what I was doing earlier in the summer and last fall..
If my knees continued to hurt, I would have to compete in feds where they allow knee wraps or some support on the joint... they hurt really bad over the weekend and yesterday walking up the stairs was killing me, wasn't the squatting just to much volume on the joints, so will cut back on quantity and not quality...
But deadlifting yesterday warmed up the joints and allowed for some active recovery and knees feel good today..
All Glory to God....
Aaron
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Old II
Apr 2, 2008 10:54:37 GMT -5
Post by danno on Apr 2, 2008 10:54:37 GMT -5
Good to hear your joints feel better and I hope you will find a way to get rid of the pain after squatting. Good luck with your old routine, hope it helps with the knees. AMEN to your "All Glory to God" I love the powerlifters reppin Christ on here. God Bless. Dan
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Old II
Apr 2, 2008 16:39:32 GMT -5
Post by lysimacus on Apr 2, 2008 16:39:32 GMT -5
You are probably doing this already, I take 6-8 grams of fish oil a day and it keeps my knees and elbows from hurting.
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Old II
Apr 3, 2008 7:40:56 GMT -5
Post by Deleted on Apr 3, 2008 7:40:56 GMT -5
Thanks for reading and the advise.... all information is always appreciated.
Knees are feeling alot better today even after squatting, just doing regular squats twice in one week with extra volume, just can't do it.... Will on do regular squat once every 2 weeks but will box squat every 5 days with a variation to transfer to regular squats.
Warm-Up
Standing Abs 8x3x180
Box Squats with Blue Bands (below parallel box)
135x5 plus Bands 225x5 plus Bands 315x5 plus Bands 365x5 plus Bands 405x5 plus Bands 455x5 plus Bands 505x5 plus Bands..... these were ez, compared to how knees felt earlier.. stopped there, did not want to push it, will regular squat on Monday and work up to a good weight and progress from there..
Comp. Bench (tech work) (no lift off) (3 sec Pause)
5x1x415... nice and smooth, will just add 10lbs every week till contest and focus on form.
Lat Pull Down to Front (weight) (not stack weight)
6x4x305
Good day... all weights were quick and smooth.
Friday is heavy Chest, speed work and some volume back, along with shoulders and lats.
Monday, is regular squats, medium grip bench with chains and lats
All Glory to God Aaron
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Old II
Apr 4, 2008 18:43:42 GMT -5
Post by Deleted on Apr 4, 2008 18:43:42 GMT -5
Good day overall... body feels solid.. Had to coach today also..
Comp Bench (no lift off) (2 sec pause)
135x5 225x5 315x5 365x3 405x1 435x1 455x1 475x1.... was supposed to stop there, but students wanted me to go to 500.. 505x1.... smoooth, should have stopped though but went up.. 540x1x... no good, weight drifted and touched rack, very upset about that but did not let it show..
Barbell Shrugs
2x5x715
Speed Pulls ( 30 sec )
10x1x505
Seated Mil. Press (barbell)
5x2x335.... smooth and fast
Lat Pull Downs to Front (weight) (no stack)
6x4x305.... ez
Stopped there, wanted to get ready to squat on Monday.... Still eating healthy, but have increased protein intake again.. 336lbs... rock solid.
All Glory To God... from my lips to gods ears..
Aaron
Strength and Honor
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Old II
Apr 8, 2008 11:44:51 GMT -5
Post by Deleted on Apr 8, 2008 11:44:51 GMT -5
Great to see the full nationals posted...
Good day of lifting, getting ready for full nationals, will be coaching at the Bench/Deadlift meet in Annapolis, will be bringing around 10 or so people to compete.
CORE
Comp.Squat
135x5 225x5 315x5 365x5 405x5 455x5 505x10... was supposed to do 5, but it was so light just did 10.
Comp. Bench.. (no-lift off) (2-sec pause) Did this to get shoulders used to benching after squatting, all sets were very light
135x5 225x5 315x5 365x3 405x1 455x1.. after 505 on friday, took light weigts to work tech. then did down sets 405x3 365x3
Lat Pull Downs (front) (weight)
6x3x305
Seated Ab Pull downs
4x10x135... those burn
Have decided to do rapid weight drop and hit whatever I can hit at Nationals.. Hopefully whatever I lose in one lift I can make up for in another lift with better tech.. I'll be 38 by the time Full Natinonals roll around and want to be 308 by then, if not I'll lift at whatever weight I am at and 275 by Dec....
There are not many SHW walking around in old age
Wed. is Heavy Chest, Shouldes, Lats
All Glory to God. Aaron
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Old II
Apr 8, 2008 12:39:57 GMT -5
Post by m on Apr 8, 2008 12:39:57 GMT -5
Aaron, just had a chance to read through your log, and the weight you move is simply amazing!
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Old II
Apr 9, 2008 12:48:14 GMT -5
Post by Deleted on Apr 9, 2008 12:48:14 GMT -5
Mike, thanks for the words... Nothing in this log has really been heavy lifting, just based on %, working in technique and speed.... still working on getting the kinks out of a couple things right now.. Mainly raw squatting, have been 700 plus raw on box. but had a knee injury playing college ball makes me unsettled squatting regular raw.... something I am working on. When I do benches press/barbell seated press/behind the neck presses (have been over 400 plus on them , I will not use a hand off the weights are so light.. I doubt I will though, training at a high school moving heavy weight there is not alot of room for error with students, so I work on building my base and speed and handling weights I know I can do without a spotter.. Next week makes it 12 weeks to Reno, so hopefully everything will stay solid and I can hit a big total total raw, have done it already in gear (2600@308) and take it from there, but most importantly I want to drop body fat and look like as hard as I train and just lift at whatever weight I am at.... Aaron
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Old II
Apr 10, 2008 7:32:09 GMT -5
Post by Deleted on Apr 10, 2008 7:32:09 GMT -5
Good Day... Like to leave the gym feeling like I worked out and paid a price.
Warm-Up
Standing Abs
8x4x180
CORE
Box Squats with Blue Bands (12 inch box)
135x5 + Bands 225x5 + Bands 315x5 + Bands 365x5 + Bands 405x5 + Bands 455x5 + Bands 505x5 + Bands..... Same work load last week, but this time squatted on Monday, then again today... nice and smooth did not have to push.
Comp Bench (Tech Work) (no-lift off) (2 sec pause)
10x1x455... every rep, contest perfect... ( 1 min, between sets)
Comp Deadlift (tech work)
135x3 225x3 315x3 365x3 405x3 455x3 505x3 555x3 605x3 655x3 705x3 755x1..... stopped here, saved it Monday is heavy back. Started to feel it after band squats.
Lat Pulldowns (front) (weight) (not stack or hammer)
6x4x305...
Hammer Curls
2x6x100
Good day of training... focused on technique and form today... Will squat, bench, deadlift in some form Monday, Wed, Friday to transfer to contest lifts..
I enjoy paying the price everyworkout and leaving it in the gym.... till next workout...
All Glory to God
Aaron
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Old II
Apr 11, 2008 18:03:57 GMT -5
Post by Deleted on Apr 11, 2008 18:03:57 GMT -5
Good Day, good week of lifting..
CORE
Box Squat with Chains ( 150lbs Industrial Chains) ( 12 inch box)
Bar x 3 plus chains 135 x3 plus chains 225x5x3 plus chains 275 x 3 plus chains 315 x 3 plus chains 365 x 3 plus chains 405 x 3 plus chains 455 x 3 plus chains.. ( 605 top and bottom) (chains never touch, swing)
Sumo Deadlifts
135x5 225x5 315x5x2 365x3 405x3 455x3 505x3 555x3 605x3.... happy with this, since going 755 con. stance on wed. Sumo is my normal stance, have not really been heavy sumo since tearing groin with 860. 6/10/06
Incline Bench Medium Grip (no lift off) ( pause)
135x3 225x3 275x3 315x3 365x3 405x3... nice and smooth, don't really push incline since having 2 pec tears.
Seated Military Press (Barbell)
10x5x275.... went light to do volume, not push shoulder having just done incline.
Lat Pull Down (front) (weight)
5x5x275...
Hammer Pause Curls
3x6x80.... (2 count at top and down, both at same time)
Very good day... Widended out my squat stance and have been able to squat and deadlift each training day along with a bench variation...
These workouts go back to my old training log, way in the back somewhere, alot of volume, take about 2 1/2 to 3 hours to complete, but I love leaving it in the gym.. If I am not busting my donkey, I feel like I have not trained, I believe my body may be catching up with the volume.
All weights were solid this week, Monday is regular squats, chain bench, and heavy deadlifts, lats..
All Glory to God Aaron
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Old II
Apr 11, 2008 21:02:42 GMT -5
Post by lysimacus on Apr 11, 2008 21:02:42 GMT -5
Very good day...Indeed.
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Old II
Apr 14, 2008 18:01:54 GMT -5
Post by Deleted on Apr 14, 2008 18:01:54 GMT -5
Good day.. seem to have my routine worked out... no problem in recovery.. Stayed within workoujt...
CORE
Comp Squat
135x5 225x5 315x5 365x5 405x5 455x5 505x5 545x5
Con. Dead...
135x3 225x3 315x3 365x3 405x3 455x3 505x3 555x3 605x3 655x3 705x3....... solid, second time in 5 days pulling this, stopped here. will move this day to monday and another deadlift on Wed and Friday..
Tech Bench (No lift Off) (touch and go to work on speed)
5x3x405
Lat PullDown (front) (weight)
6x3x305
Solid day.. Will continue to squat, bench and deadlift everyworkout, just doing a variation to transfer to comp lifts.
All Glory to God Aaron
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Old II
Apr 14, 2008 18:30:56 GMT -5
Post by m on Apr 14, 2008 18:30:56 GMT -5
Amazing weight and volume Aaron!
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Old II
Apr 14, 2008 20:15:42 GMT -5
Post by mutt on Apr 14, 2008 20:15:42 GMT -5
705x3!!!!!!!!!!!! WOW!
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Old II
Apr 15, 2008 9:30:14 GMT -5
Post by Deleted on Apr 15, 2008 9:30:14 GMT -5
Thanks for the words... I enjoy your logs as well. Deadlifting is going well, still getting used to pulling conventional.. Much longer pull for me than sumo... But losing weight has help my stance. I am more of a round back deadlifter, right now.. My goal is to pull 855. That may take some time, but what do I have, but time.. I would be great to have 4x100's on each side plus the 55 lb bar... Have done 840 sumo, but that was with gear, so that doesn't matter here.. Having a groin tear it has taken sometime to be able to move someweight with the new stance and the mental part. 755 last week was not to bad, just did that out of a whim... but should not have pulled it so soon... 705x3, was pretty smooth.. did not want to over do it this week, have just done it on that previous Wed. Next week is Defecit Pulls and the following week will go 725x3.. But alot of it is based on how I feel.. Snatch Grip deadlifts have really helped me out, have been doing them for about year and half and the really work the back that thighs.. Wed is Band box squats (rotate bands), Tech Bench, Rom. Deads and Snatch Grip Deads, plus lats... All Glory To God Aaron
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Old II
Apr 17, 2008 9:45:37 GMT -5
Post by Deleted on Apr 17, 2008 9:45:37 GMT -5
Solid day.... Workout is moving along nicely... Today was technique and transfer to contest lifts.
CORE
Box Band Squats (Blue Bands) (12 inch box) (pause and explode)
135x5 plus bands 225x5 plus bands 315x5 plus bands 365x5 plus bands 405x5 plus bands 455x5 plus bands 525x5 plus bands... good day after squatting on Monday, staying light on these and not over doing it..
Tech Bench (no-lift off) ( 2 sec pause)
10x1x465... all very solid.. 2 min, between each set..
Snatch Grip Deadlifts ( double overhand hook grip) (1 inch past rings)
5x2x515
Lat Pull Downs
6x4x305
Good day.... Solid day, plus coaching duties...
Friday... Chain Box Squats, Sumo Deadlifts, Bench Variation, Shoulders
All Glory to God
Aaron
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Old II
Apr 19, 2008 16:17:18 GMT -5
Post by Deleted on Apr 19, 2008 16:17:18 GMT -5
Another good week...
Today was just transfer to contest lifts...
CORE
BOX Squat with 150lbs of chain (12 inch box) (pause and explode)
bar x 3 plus chains 135x3xplus chains 185x3xplus chains 225x3xplus chains 275x3xplus chains 315x3xplus chains 365x3xplus chains 405x3xplus chains 465x3xplus chains (615 at top and bottom)
Sumo Deadlifts
135x5 225x3 315x3 365x3 405x3 455x3 505x5 555x3 615x3... ez.
Shrugs
2x5x725... stiff legged
Rep Bench To promote muscle growth
4x15x315.... feet up, just do this for fun...
Seated Shoulder Press
5x2x330
Monday is contest training... for squat and deadlift, and mod bench..
All Glory to God Aaron
Students are really jacked for the contest... will be bring 8-10 to nationals June 28.. plus to open guys... 198 and 220.
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Old II
Apr 22, 2008 8:04:07 GMT -5
Post by Deleted on Apr 22, 2008 8:04:07 GMT -5
Good day...
Warm Up
Standing Abs
8x3x180
CORE
Con. Deadlift (80% of 815)
135x5 225x5 315x5 405x5 455x5 505x3 555x1 605x1 655x5x2..... solid and explosive
Med. Grip Chain Bench (90lbs of Chain) (no lift off) (chains do not touch, swing for stabilization)
5x2x365 plus 90 lb chains (focus on tech)
Lat Pull down to Front (weight)
6x3x315
Hammer Curls
3x6x100
Leg lifts
3x20
Good day, had to spend time coaching while training...
All Glory to God Aaron
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Old II
Apr 24, 2008 7:26:40 GMT -5
Post by Deleted on Apr 24, 2008 7:26:40 GMT -5
Solid day, had to coach as well.
CORE
Box Squat with Bands (Green Bands)
135x5 plus bands 225x5 plus bands 315x5 plus bands 405x3 plus bands 455x3 plus bands 505x5x2 plus bands
Comp Bench (tech work) (no lift off) (2 sec pause)
135x5 225x5 315x5 365x1 405x1 435x1 475x8x1.... weight felt very light today ( 2 min between sets)
Seated Mi. Press (barbell) (no-lift off)
5x2x340
Lat Pull down (front) (weight)
5x5x295
Good day, all weights were fast and smooth...
All Glory to God Aaron
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