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Old II
Sept 9, 2008 18:34:20 GMT -5
Post by lysimacus on Sept 9, 2008 18:34:20 GMT -5
Good Googly Moogly Which is harder, 5 days straight of benching, abs work or Parent, Teacher conferences.
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Old II
Sept 11, 2008 7:30:20 GMT -5
Post by Deleted on Sept 11, 2008 7:30:20 GMT -5
I would say they are about even..... at least weight don't talk back to you.. ha ha ha Today was good day, had to modify workout though, had alot of students in weightroom and had to coach... So did box squats first, instead of doing heavy raw bench.. Day 3 of benching (m-f) Box Squats (belt only) (12 inch box) 225x5 315x5 405x5 455x5 505x2 555x2 605x2 655x2.... stopped there did not want to over do it. 3 Board Press (2 sec Pause) 225x3 315x3 405x3 455x3 505x3 545x2 585x2 615x2 635x1.... weight was solid.. will be able to increase next rotation. Bench (part 2) (touch and go) 4x4x430 (75% of 570)... weight felt like nothing after board press. Did ab work... Overall good workout, just had to spend alot of time coaching.. Will be taking 4 students to the USAPL Raw High School Nationals in Scraton, PA this coming Jan... 132,148,165,220.. Today, will Squat again, Variation of Deadlift, and day 4 of benching.... All Glory to God Aaron Lawrence #5 All-time 308
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Old II
Sept 11, 2008 9:25:31 GMT -5
Post by ryfralic on Sept 11, 2008 9:25:31 GMT -5
Wow Aaron,
that's some impressive weight you're putting up. May I ask, do you ever bench close-grip?
Thanks & God Bless,
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Old II
Sept 11, 2008 19:12:31 GMT -5
Post by Deleted on Sept 11, 2008 19:12:31 GMT -5
Thanks for reading guys, I enjoy your logs as well..
Yes I do close grips, but only rotate them in every couple weeks, more volume than heavy weight... During this experiment, will implement them on Fridays..
Once again, had a full gym and modified training..
Decided to squat again, and try back to back... went well, but I will feel it on Friday..
Comp. Squats
5x5x505... was happy after squatting day before... did not want to over do it..
Bench (Day 4)
5x2x405 (70% of 570)... weights and chest felt fine..
Sumo Deadlift
5x2x605... working technique..
Did some abs... spent time coaching... so that is it...
Tommorrow is Day 5 of benching (volume day), will Deadlift again, add shoulders... Then will see how I feel on Monday if any modifications are needed..
I am just doing my own thing right now and expermenting on how my body recovers... Back to back squatting days was a shock... I have pulled 4 times in a week, then gone heavy the following week, so my deadlift can handle it, just testing if my bench and squat can manage... only god knows...
All glory to God
Aaron Lawrence #5 All Time 308
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Old II
Sept 11, 2008 21:05:13 GMT -5
Post by thatnuckolskid on Sept 11, 2008 21:05:13 GMT -5
i just want to let you know that your lifting has inspired me to tweak my training considerably to include a lot more workouts per week. hopefully i'll get the same results as you!
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Old II
Sept 13, 2008 12:46:18 GMT -5
Post by Deleted on Sept 13, 2008 12:46:18 GMT -5
Good luck with the workout and listen to your body, weights may go down at first, but when you get used to it, they will explode.
Day 5 of 5 Benching...
Comp Bench 5x3x430 (75% of 570)
Close Grip Bench (volume work) 225x6 275x6 315x6 365x6 405x6... stopped did not want to over work tri's
Sumo Deadlift with 100lbs of chain
225x3 plus chains 315x3 plus chains 365x3 plus chains 405x3 plus chains 455x2 plus chains 505x2 plus chains 545x2 plus chains 605x2 plus chains 655x2 plus chains.. was happy with these, deadlifted the day before...
Lat Pull Downs 6x4x275
Had to cut it short, home football game tonight...
Intensity this week was just above average.
BREAKDOWN FOR WEEK..
(Deadlifted (monday heavy conv. and sumo volume for recovery ,) (thr sumo volume straight weight, and Friday sumo volume with chains..
Squatted (Wed heavy box, Thrs regular squat...active recovery)
Bench 5 straight days..
Next week will squat 3 days, pull 3 days and bench 5, but add more variation.
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Sept 16, 2008 9:26:11 GMT -5
Post by Deleted on Sept 16, 2008 9:26:11 GMT -5
Good volume...
Comp Squats (tech work)
225x5 315x5 365x5 405x5 455x5 505x5 545x5x2
Day 1 of 5 Benching
5x2x405 (70% of 570)
Squat (part II) (12 inch box)
225x5 315x3 405x3 505x4x3
Bent Over Rows
6x3x455
Then abs......
Solid day... nothing was heavy... Intesity level was medium today... Will bench today (day 2)going heavier along with deadlifting and one variation...
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Sept 17, 2008 7:37:25 GMT -5
Post by Deleted on Sept 17, 2008 7:37:25 GMT -5
Another good day... Dieting is really paying off, though I could feel it some yesterday...
Con. Pull (weight on 2 inch blocks) (pause reps)
705x2 705x2 705x2 705x2...... all solid
Intensity was higher.... 8 out of 10.. diet..
Bench (Day 2 of 5) (one board) ( 1 inch thick)
505x2 505x2 505x2 505x2... actually pretty ez
Intensity... was 7 out of 10
Sumo Speed Pulls (100lbs of Chain) (30 sec)
505 + Plus chains x 10x1
Intensity was 6 out of 10. (speed)
Ez Bar Curls
5x5x185.... just for stability...
Workout took.... 153 min.
Overall good workout...
Happy were the results are heading.... just listening to body... When body weight hits the correct number will begin training for a contest, now focusing on diet, technique, speed and trying not to lose numbers.
Long Term Goal be in the 275's.. First back to the 308's coming soon...
All Glory to God
Aaron Lawrence #5 All-Time 308.....
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Old II
Sept 17, 2008 14:42:57 GMT -5
Post by ryfralic on Sept 17, 2008 14:42:57 GMT -5
Aaron,
I know I've said this before, but your lifts are just nuts. I'm still in awe of your ability. I'd throw you some inspirational line, but you quite obviously don't need it.
Good Luck & God Bless,
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Old II
Sept 17, 2008 18:55:33 GMT -5
Post by Deleted on Sept 17, 2008 18:55:33 GMT -5
Thank you, all words are greatly appreciated I don't take anything for granted... believe me.
I hope someone out their can take something from what I am doing and use it for their benefit...
It has taken over 2 1/2 years of experimenting to allow my body to adapt to higher volume, now it is the only way I can train, but I am always learning and experimenting..
Bench Day 3 of 5 (75% of 570)
455x2 455x2 455x2 455x2... weight was ok.
Intensity was an 8
3 Board Press (2 sec pause)
545x3 545x3 545x3 545x3 545x3...... these were a PR for number of sets at 3, so I was pleased..
Intensity was 8 again...
Seated Military Press (med grip)
315x2 315x2 315x2 315x2 315x2 315x2 315x2.... smooth on all sets
Intensity was a 7...
Side,Front,Rear Delt raises 20lbs for 20 reps each, non-stop (60 reps) to increase blood flow.
Knee ups 4x20
Good day, very pleased with board press.. bench was so, so today... just listening to body.. Day 4 of bench is tommorrow along with 2 squat variations...
Body fat is really coming off.... increased workouts and volume.
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Sept 17, 2008 21:03:54 GMT -5
Post by thatnuckolskid on Sept 17, 2008 21:03:54 GMT -5
i was skeptical at first but i'm giving high frequency workouts a shot, doing each core lift 4-5 times a week. i'm only a week and a half into it and keeping volume relatively low to let my body acclaimate, but i'm ALREADY seeing excellent results, both in body composition and the weight i'm moving. hopefully the gains will continue, as i certainly plan on sticking to this for a while. thanks so much for the inspiration to give this a shot. i'm not regretting it.
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Old II
Sept 19, 2008 7:24:50 GMT -5
Post by Deleted on Sept 19, 2008 7:24:50 GMT -5
Keep it up... be sure to listen to your body... You will make mistakes, but keep changing things up and you'll find what works...
Box Squats (12 in) (100lbs of Chain) (chains never touch ground, swinging for stabilization)
225x3 plus chains 275x3 plus chains 315x3 plus chains 365x3 plus chains 405x3 plus chains 455x3 plus chains 505x3 plus chains 555x3 plus chains 605x2 plus chains.... used loose wraps to protect knees, here down.. 605x2 plus chains 605x2 plus chains 605x2 plus chains..
Intensity was a 8....9 on last set..
All very solid....
Comp Bench Day 4 of 5
5x4x365..... was a deload day... needed it after last two days of heavy movements.
Intensity level was a 6...
Had to cut it short tonight.....
Happy with the squats.... weights were smooth.. Benching is moving right along, will need to make some minor adjustments to workout...
Friday is Deadlift plus one variation, Benching, and lat work....
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Sept 19, 2008 22:15:24 GMT -5
Post by Deleted on Sept 19, 2008 22:15:24 GMT -5
Good day..... mixed it up..
Stiff-Leg Deadlifts... (paused on floor, then to lockout)
225x5 315x5 365x5 405x5 455x5 505x5 545x5 605x7...pr for stiff legged
Intensity was a 9 on last set, was supposed to do 5.. Decided to pull these rather than regular to give hips a break.
Rep Bench (feet up, 90 degree angle)
315x10 315x10 315x10 315x10 315x10 315x10 315x10 315x10
Intensity was a 6.....
Was fun to do... enjoyed getting a chest pump..
Shrugs
605x5 655x5 705x5 755x5
Lat Pull down to Front
6x4x275...
Overall a good week, solid weights and body adapted well. Body fat is really coming off and should be able to make weight goals sooner than anticipated.
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Sept 20, 2008 9:08:45 GMT -5
Post by scottmitchell74 on Sept 20, 2008 9:08:45 GMT -5
"Workout took.... 153 min." Your heart must be the size of a cantaloupe!!! I'm going to start reading your posts for inspiration daily. I'm off to squat your "easy BP" weight right now! ;D
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Old II
Sept 22, 2008 18:24:32 GMT -5
Post by Deleted on Sept 22, 2008 18:24:32 GMT -5
Thank you for reading... I enjoy yours as well.
First some great news... I just completed my last class for my 2nd Master Degree.. I am VERY happpy to be done...
Now back to business...
Solid day..
Comp Squat (working on technique)
545x3 545x3 545x3 545x3 545x3... all reps solid and smooth.... trying not to go heavy and build more stability.
Intensity was a 8....
Comp Bench (Day 1 of 5) (80% of 570 plus 10lbs) (2 sec pause) (tech work) (no lift off)
465x1 465x1 465x1 465x1 465x1.... Day 1 down 4 to go.... All reps smooth.
Intensity was a 8...
Did abs and some other work, had to spend extra time coaching my students.
Tomorrow is heavy pulling and day 2 of benching.... Program seems to be really working well. Still early though.
All Glory to God
Aaron Lawrence... #5 All-Time 308
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Old II
Sept 23, 2008 18:58:16 GMT -5
Post by Deleted on Sept 23, 2008 18:58:16 GMT -5
Another good day....
Rack Pulls (bar 12 inches off ground) with (100lbs of chain)
225x2 plus chains 315x2 plus chains 405x2 plus chains 505x2 plus chains 585x2 plus chains 655x2 plus chains 705x1 plus chains 755x1 plus chains 805x1 plus chains.... weight was solid, straight to lockout.
Intensity was 8, 9 on last set.
Comp. Bench (80% of 570 + 10lbs) (2 sec pause) (no lift off)
465x1 465x1 465x1 465x1 465x1 465x1.... smooth, added one additional rep from yesterday.
Intensity was 7...
Sumo Speed Pulls (100lb of chain)
515x10x1 plus chains... (30 sec between sets)
Then some ab work...
Workout took 155 min..
Wed is heavy bench and shoulder work..
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Sept 24, 2008 18:35:20 GMT -5
Post by Deleted on Sept 24, 2008 18:35:20 GMT -5
Solid day..
2 Board Press (no lift off) (2 sec pause) board is flat on chest, no angle. Day 3 of 5 Benching
225x5 315x5 365x3 405x2 455x2 475x2 505x2 535x2 535x2 505x3
Was happy with the results, 95% of 570 is 541, so right there, weights were no problem, smooth to lockout..
Intensity was an 7, 8 on last 3 sets..
Seated Shoulder Press
315x4 315x4 315x4 315x4 315x4 315x4 315x4 315x4.. Did volume today, did not want to over work shoulders with benching everyday..
Right now workout feels right on target, body is responding well... Body fat is coming off, muscle mass is increasing... pleased to this point..
Thrs is squat variation and day 4 of benching.
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Sept 26, 2008 7:19:51 GMT -5
Post by Deleted on Sept 26, 2008 7:19:51 GMT -5
Workouts are really going strong...
Comp Squat (volume work)
545x20x1...... on these using the idea of synaptic facilitation..
Intensity was a 7....
Comp Bench ..Day 4 of 5 (75% of 570) (no lift off) (2 sec pause)
430x20x1..... using the idea of synaptic facilitation.
Intensity was a 7... was pleased weights were light, after going heavy on day 3.....
The ab work... workout took 140 min...
Friday is Deadlift and Day 5 of Benching..... will be using more synaptic facilitation rotated into program...
All Glory to God
Aaron Lawrence #5 All-Time #308
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Old II
Sept 26, 2008 8:47:27 GMT -5
Post by drmobley on Sept 26, 2008 8:47:27 GMT -5
Aaron, consistent and simply awesome! Really enjoy seeing your progress.
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Old II
Sept 26, 2008 18:33:17 GMT -5
Post by Deleted on Sept 26, 2008 18:33:17 GMT -5
Thank you for reading...
Today was an awesome workout....
Con Pull... (roughly 70% of 815)
605x30x1.... 30 sets.... followed synaptic facilitation principle again today, with my own ideas...
Intensity was 7 and 8.. first 10 sets were harder than last 20...
Comp Bench (70% of 570) (no lift off) (2 sec pause) Day 5 of 5 Benching
405x30x1... 30 sets.. smooth.. day 5 of 5.. followed synaptic facilitation principle again, with my own ideas...
Workout took 195 minutes....
I have to admit, I really like doing all of these sets, with minimal reps, body is able to recover much faster...
Goal is to get up to 50-75 sets between 60-85%, but these will take some time.. when rotation comes around...
Still will keep what has been working but just adding this variable into my plan..
The human body is an amazing machine, never set limitations on what others can do.... make you own way and believe in what you are doing..
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Sept 29, 2008 19:33:56 GMT -5
Post by Deleted on Sept 29, 2008 19:33:56 GMT -5
Dieting is coming along nicely.... Good day..
Comp Squat
505x20x2......was happy with these, for all reps over the last couple weeks..weight was smooth and quick.. (20 sets of 2)
Intensity was an 7....
Comp Bench (75% of 570) (No lift off) (2 sec pause) Day 1 of 5
430x30x1.... 30 sets of 1.. ez... volume is not a problem..
Intensity was a 7....
Workout took 178 minutes....
Tues heavy deadlift and Day 2 of Benching..
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Oct 1, 2008 7:47:44 GMT -5
Post by Deleted on Oct 1, 2008 7:47:44 GMT -5
Body was feeling alittle beat up, so only decided to bench today...
Comp Bench.. (no lift off) (2 sec pause) (80% of 570) Day 2 of 5
20 sets of 1 at 455.... all reps smooth.
Intensity was a 7-8...
Took time between sets, no rush.. focus on tech and speed... Just wanted to bench the whole time today, allow body to recover....
All this volume on chest is really paying off since the reps are so low, though the volume is high it is not hard on the body, once you get your body adjusted..
One student had a 230 max this past spring.. he did 30x1 with that old max yesterday..
Another has done his old max from this past spring over 90 times the past 7 days, all single rep..... (All of their reps are paused for both students) It is very cool to see how this is working for them..
Wed, is Volume Deadlifting and Day 3 of Benching and shoulders
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Oct 1, 2008 19:12:43 GMT -5
Post by Deleted on Oct 1, 2008 19:12:43 GMT -5
Good day.... Body felt recovered enough to deadlift. Did a modified verison, went back to old format for pulls, still hitting volume singles on bench (deload version today).
Con Deadlift (standing on 100lb plate)(75% of 815)
5x2x605... was a joke after doing 30 reps last friday with it, but to much of a good thing is not always wise..
Used weightlifting shoes today and really like how it sets you up... feels like it also saved my knees, rather than wearing wrestling shoes..
Comp Bench (no lift off) (2 sec pause) (70% of 570) Day 3 of 5
405x20x1..... my version of deload for recovery..
Barbell Curls
5x5x185... some for biceps.... hate doing these..
Skipped shoulders, feels like getting enough right now and will move shoulders to Friday..
Thrs. is more volume on chest... still tweaking rotation and volume..
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Oct 2, 2008 19:15:52 GMT -5
Post by Deleted on Oct 2, 2008 19:15:52 GMT -5
Had a teachers meeting today.. had to get a quick one in, running late.. Only benched.
Comp Bench (no lift off) (2 sec pause) (80% of 570) Day 4 of 5
20x1x455... smooth and quick..
Intensity was a 7... Workout took 75 min...
Today was easier than Tues at the same weight and volume... One more day on Friday.. Next week will add more volume and weight..
Body is responding very well to the high volume workouts...
Friday is squat variation, day 5 of benching, and back work..
All Glory to God
Aaron Lawrence #5 All-Time 308...
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Old II
Oct 5, 2008 13:34:37 GMT -5
Post by Deleted on Oct 5, 2008 13:34:37 GMT -5
Workout went well, just focused on technique..
Close Stance Box Squat (12 inch ) (pause)
5x2x515.... smooth
Comp Bench (no lift off) (2 sec pause) Day 5 of 5 (65% of 570)
50 x1 x 370.... volume day... (50 sets)( tech work)
Then some lat work....
Overall for week very satisfied with benching.. benching 5 straight days for 3 straight weeks has not been a problem, will incorporate a somewhat different variation this coming week...
Will add a heavy day with less volume and increase volume on the other days.
Squat and Deadlifting will follow a 2 and 1 rotation..
All Glory to God
Aaron Lawrence #5 All-Time 308
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