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Old II
Apr 24, 2008 14:32:41 GMT -5
Post by dopar66 on Apr 24, 2008 14:32:41 GMT -5
"475x8x1.... weight felt very light today "
Does not compute..... does not compute...... does not compute......
'Scuse me there, reading that a 475 bench for 8 singles felt light made my hard drive crash....
Great workout Aaron!
God Bless.
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Old II
Apr 24, 2008 14:49:51 GMT -5
Post by m on Apr 24, 2008 14:49:51 GMT -5
"475x8x1.... weight felt very light today " Does not compute..... does not compute...... does not compute...... 'Scuse me there, reading that a 475 bench for 8 singles felt light made my hard drive crash.... Great workout Aaron! God Bless. ...plus "no lift off" and "2 sec pause" Amazing! Aaron, do you have an idea of what you want to hit at Nationals yet? |
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Old II
Apr 25, 2008 7:37:45 GMT -5
Post by Deleted on Apr 25, 2008 7:37:45 GMT -5
Thanks guys... have slightly changed my bench workout and it has seemed to help out.
Right now I will be coaching at Nationals in Annapolis, I will be bring somewhere between 8-15 lifters to the meet and all but 2 have ever competed so I will be doing all the running around and coaching them, etc so they can have a successful expereince...
One Junior 220, One Open 198 and the rest will be High School aged, I am looking forward to them competing since most are young enough to able to compete in this divsion for a few more years and gain some experience.
Now if things change and only a few can come.. I will compete, but it is to early to tell, right now I am just getting my body to be ready to go just in case, but Full Nationals are 2weeks later in Reno, if ticket prices come down somewhat I want to go to them..
All Glory to God
Aaron
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Old II
Apr 25, 2008 18:08:46 GMT -5
Post by Deleted on Apr 25, 2008 18:08:46 GMT -5
Solid day....
Warm-Up
Standing Abs
8x3x180
CORE
Bench With light bands (no lift off) (speed)
135x5 plus bands
225x5 plus bands
275x5 plus bands
315x5 plus bands
365x2 plus bands
365x2 plus bands
405x2 plus bands... stopped there to allow for recovery
Lightened Method Deadlifts (used purple (light bands))
225x3
315x3
405x3
505x3
605x3
655x3
705x3
755x2
805x1
835x1..... was pleased, stopped there played it safe.. did not want to max out.
Shrugs
2x5x735 (stiff leg)
Lat Pull downs (front) (weight)
5x5x275
Good lifting today, stayed within training limits. Students are looking good for show..
All Glory to God
Aaron
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Old II
Apr 29, 2008 8:13:53 GMT -5
Post by Deleted on Apr 29, 2008 8:13:53 GMT -5
Solid day...
Warm-Up
Standing Abs
8x3x180
CORE
Comp Squats
135x5
225x5
315x5
365x5
405x5
455x5
505x5
555x1
605x5x1.... weights felt ok..
Med Grip Chain Bench (no-lift off) (90lbs of chain)
135x5 plus chains
225x5 plus chains
275x5 plus chains
315x3 plus chains
365x3 plus chains
405x3 plus chains.... tech work..
Lat Pulldowns (front) (weight)
6x4x315
Ez Bar Curls
3x5x205
Good day, focused on tech... Wed is Bench and Deadlift variation, plus shoulder work..
All Glory to God
Aaron
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Old II
Apr 29, 2008 14:02:50 GMT -5
Post by lysimacus on Apr 29, 2008 14:02:50 GMT -5
Just stopped by to see what mega workout looks like. Good Googly Moogly
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Old II
May 1, 2008 6:59:39 GMT -5
Post by Deleted on May 1, 2008 6:59:39 GMT -5
Workouts have been going fine lately...
CORE
Blue Band Box Squats (12 inch box)
135x5 plus bands
225x5 plus bands
315x5 plus bands
365x5 plus bands
405x5 plus bands
455x5 plus bands
505x5x2 plus bands.....
Comp Bench (no-lift off) (2 sec pause)
135x5
225x5
315x5
365x5
405x1
435x1
455x1
485x5x1.... weight was ok, today I could feel the diet.
Seated Shoulder Press (barbell)
135x5
225x5
275x5
315x5
350x3x2
Lat Pull Downs (front) (weight)
6x3x315
Standing Abs
12x3x180
Good workout, body fat is really coming off.. dare I say have been dieting like a body-bulider..
All Glory to God
Aaron
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Old II
May 1, 2008 8:05:39 GMT -5
Post by dopar66 on May 1, 2008 8:05:39 GMT -5
"Good workout, body fat is really coming off.. dare I say have been dieting like a body-bulider.."
:')
Now if you can just get some bodybuilders to train like powerlifters......
God Bless!
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Old II
May 1, 2008 8:45:15 GMT -5
Post by 1400total on May 1, 2008 8:45:15 GMT -5
Dear God! I just wnet over you log, Duckies! I mean Duckies! Very impressive, very impressive indeed!!!
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Old II
May 1, 2008 13:14:08 GMT -5
Post by Deleted on May 1, 2008 13:14:08 GMT -5
Thanks for reading guys, I enjoy yours as well.. I just don't post much, but I read everyones logs to find inspiration.
It has taken a 2 1/2 years to get to that volume, but I have more work I need to do to get where I need it to be, will just keep twicking it out and slowly adding...
I want just burn fat off right now, so I guess I am power-building.. I will compete at whatever weight I am at, but I do not want any fat anymore..
Every pound you lose is 4 pounds of pressure off your knees, and I can really tell the difference now.
Thanks again for reading....
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Old II
May 1, 2008 13:55:58 GMT -5
Post by toolpod on May 1, 2008 13:55:58 GMT -5
Oh yeah...I really enjoy reading the log as well. I like having to do double-takes at what I'm reading! :-)
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Old II
May 13, 2008 8:21:13 GMT -5
Post by Deleted on May 13, 2008 8:21:13 GMT -5
Been busy.. just pick from friday and monday
Friday
CORE
Box Squat with 90lbs of chain
135x5 plus chains
225x5 plus chains
315x5 plus chains
365x3 plus chains
405x3 plus chains
455x3 plus chains
505x3 plus chains
555x3 plus chains
605x1 plus chains
635x1 plus chains... was happy made 725 at top and bottom,, chains do not touch just swing.
Incline Press (med grip)
5x2x405
Sumo Deadlift with 90 lbs of chains (speed pulls)
505x10x1 plus chains .. fast
Lat pull downs front
6x4x315
Ez Bar Curls
3x5x185
Was a good day..
Monday (5/12/08)
Solid day.. have program worked out...
Warm-Up
Standing Ab pull downs
8x4x180
CORE
Con. Deadlift standing on 45's (pause each rep)
135x3
225x3
315x3
405x3
455x3
505x3
555x3
605x3
635x2
675x2
725x2.... wanted to go heavier, but that all the workout was for today..
Tech Bench (2 sec pause) (no lift off)(30 sec between sets)
15x1x405....
Shrugs
5x605
5x705
5x805
T-Bar Rows
3x6x8(45's) strict
Leg lifts
3x20....
Good day, deadlifting was smooth.... increased weight loss has really helped my technique, but I have to use a duck stance.... to sink deep into a pull...
Wed is heavy chest and shoulders....
All Glory to God
Aaron
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Old II
May 13, 2008 9:21:34 GMT -5
Post by dopar66 on May 13, 2008 9:21:34 GMT -5
Amen to that! Echo Lysimacus: GOOD GOOGLY MOOGLY! That was two mighty fine days of working out and training!
God Bless.
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Old II
May 13, 2008 11:18:15 GMT -5
Post by chancey on May 13, 2008 11:18:15 GMT -5
Came by for a dose of "oh my freaking word!"
Aaron, as usual you don't disappoint. Your squat is looking insane right now AND your losing weight. My friend, you are the inspiration here.
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Old II
May 15, 2008 9:00:21 GMT -5
Post by Deleted on May 15, 2008 9:00:21 GMT -5
Solid day.. still just power building till I hit my desired body weight..
CORE
Close Stance Box Squats (11 inch box) (complete stop, then explode)
5x2x515
Tech Bench (no lift off) ( no pause today, mix it up)
135x5
225x5
315x5
365x5
405x5
435x2
455x2
475x2
495x2
515x2.... nice and smooth.
Have benched 605 raw on two seperate occasions, but have suffered to pec tears since then so I rarely touch and go anymore, but it was fun today to do again..
Seated Miltary Press ( no lift off) (barbell) (heavy day)
135x2
225x2
275x2
315x2
340x2
365x2
405x2.. had one more but felt a twick in my shoulder and stopped
Rep Bench (promote hypertrophy)
4x10x365.. just felt like benching again..
Lat Pull down (front) (weight)
6x5x315
Nice day lifting, body fat is coming off nicely and am not losing any strength. Actually feel like I am getting stronger, look in much better shape..
All Glory to God
Aaron
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Old II
May 15, 2008 9:27:48 GMT -5
Post by m on May 15, 2008 9:27:48 GMT -5
" 4x10x365.. just felt like benching again.. "
Awesome ;D
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Old II
May 15, 2008 15:25:20 GMT -5
Post by lysimacus on May 15, 2008 15:25:20 GMT -5
I concur. Great lifting.
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Old II
May 17, 2008 11:39:43 GMT -5
Post by Deleted on May 17, 2008 11:39:43 GMT -5
Solid day.
CORE
Band Bench Press (no lift off) (purple bands) (around 100-125lb at tension at lockout)
135x5 plus bands
225x5 plus bands
275x3 plus bands
315x2 plus bands
365x2 plus bands
405x2 plus bands
435x2 plus bands
455x2 plus bands.... nice set, after 515x2 on wed.
Sumo Speed Pulls (90lbs of chains)
515x8x1 plus chains... very fast
Tech Bench (feet off the ground, 90 degree angle) (no lift off)
135x5
225x5
275x5
315x5
365x5
405x3
435x3... stopped here... just something different.. will get nice transfer to regular bench.
Lat Pull Downs (weight) (front)
5x5x295
Chain Barbell Curls (90lbs of chain)
2x5x135 plus chains
Standing Abs
8x5x180
Solid day....
All Glory to God
Aaron
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Old II
May 17, 2008 14:42:46 GMT -5
Post by scottmitchell74 on May 17, 2008 14:42:46 GMT -5
Tech Bench (feet off the ground, 90 degree angle) (no lift off) 435x3... stopped here... just something different.. will get nice transfer to regular bench. Is this something one could work into each regular day? (Awesome lifts, by the way!) |
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Old II
May 17, 2008 17:04:58 GMT -5
Post by Deleted on May 17, 2008 17:04:58 GMT -5
Scott
You could work them into a workout each chest day, I would change the sets, reps, grips and levels of intesity on the lifts each workout so you are always shocking your body..
I do them once every couple weeks, just for something differenct, but am planning on using them every friday as a transfer lift to my regular contest lift..
I bench between 4-8 times a week..
Hope it helps
All Glory to God
Aaron
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Old II
May 20, 2008 7:24:22 GMT -5
Post by Deleted on May 20, 2008 7:24:22 GMT -5
Solid day of volume training...
CORE
Volume Bench (no-lift off)
135x5
225x5
315x5
365x5
405x5
435x8x3.... smooth and fast
Close Stance Box Squat ( 11 inch box) (pause and explode)
5x2x505
Bench Part II (no-lift off) (more volume)
5x5x405..... solid
Close Stance Box Squats ( 11 inch box) ( pause and explode)
5x4x455... pleased not to bad.
Standing ABS
8x4x180
Good day of volume training... Bench technique has really improved with my weight loss, able to get a better arch.. This was my own twisted version of a Sheiko program to shock my body.. Wed is heavy bench and deadlifts, with shoulder pressess.
Body fat is melting off....
All Glory to God.
Aaron
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Old II
May 22, 2008 7:03:53 GMT -5
Post by Deleted on May 22, 2008 7:03:53 GMT -5
Good day... Switched and decided to train back heavy and lighten up on chest..
CORE
Con. Deadlifts
135x5
225x5
315x5
405x3
505x5
545x3
625x2
675x2
735x2.... solid and smooth... was only going to do one, but it was so smooth just did 2.
2 Board Press Close Grip (board flat) (pause 2 sec)
125x5
225x5
315x5
365x5
405x5
455x5x2.... decided to go light, tris still cooked from monday
Behind Neck Press
135x5
225x5
275x5x2
315x5x2
365x2.... did these for something different, have been 435 on these, but hard on my joints so do them only once in a while..
Lat Pulldowns to Front (weight)
5x5x275
Standing Abs
8x4x180
Good day, happy with deadlift today after double squat on monday.. Tris were solid and smooth as well as was behind the necks...
Friday is squats, benching and shoulder, lats
All glory to God
Aaron
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Old II
May 22, 2008 11:15:22 GMT -5
Post by dopar66 on May 22, 2008 11:15:22 GMT -5
"735x2.... solid and smooth... was only going to do one, but it was so smooth just did 2."
Well THAT'S a heckuva note!
"455x5x2.... decided to go light, tris still cooked from monday"
I'm glad you didn't decide to go HEAVY!!
AWESOME, Aaron. Simply awesome.
God Bless!
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Old II
May 22, 2008 16:49:38 GMT -5
Post by scottmitchell74 on May 22, 2008 16:49:38 GMT -5
Awesome and inspiring. Would love to see you at a meet someday. On a sort of side note....are you this Aaron?
2. 2600.0 (1179.3) *8.44X Aaron Lawrence (US/70) 6/10/06 (1030.0+730.0+840.0=2600.0 lb. @ 308.0 lb.) (Stevensville, Maryland) (NPA)
If so, I love to see such a high DL. It's always fishy to me to see a full-meet lifter benching more than they DL, although I realize it is what it is for some people.
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Old II
May 22, 2008 17:24:06 GMT -5
Post by lysimacus on May 22, 2008 17:24:06 GMT -5
"735x2.... solid and smooth... was only going to do one, but it was so smooth just did 2." Well THAT'S a heckuva note! A good Googly Moogly for sure! |
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