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Post by crazy on Jul 9, 2012 8:34:34 GMT -5
;D ;D ;D ;D ;D ;D ;D
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Post by toolpod on Jul 16, 2012 14:17:37 GMT -5
Bwahahahaha! er, um, yeah!!
Actually, I have now reserved old tighty-whiteys for the gym only. AND I started doing what you suggest: pulling my shorts way up. ugh.
Monday 16 July 2012
BWT 212
15 minutes on AMT Elliptical trainer
Delt raises, straight and 45 degree:
3 sets 5lbX10
Flat bench:
10XBroomstick
10X45
6 sets 10X135
1 set 10X185 ;D
Inclined bench
3 sets 10X135
T-Bar row:
10X25
10X45
10X45
Out of time. Done
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Post by toolpod on Jul 17, 2012 17:45:36 GMT -5
Tuesday 17 Jul 2012
BWT 213
25 min on AMT Elliptical
Squats (to depth):
10X45
10X135
10X135
8X225
8X225
8X225
Db shrugs:
10X55# 3 sets
Pulley high pulls:
10X50
10X60
10X70
Done.
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Post by George on Jul 17, 2012 23:17:36 GMT -5
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Post by buckeye2010 on Jul 23, 2012 19:08:48 GMT -5
I remember the pants. At the time everyone wore them. I never did have the hair though. Great pics
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Post by toolpod on Jul 24, 2012 14:45:51 GMT -5
Oh yeah...I'm thinking its time to bring that Back in all its Zebra glory! Tuesday 24 July 2012 BWT: 212 5 minutes on AMT Elliptical trainer Delt raises, straight and 45 degree: 3 sets 5lbX10 Flat bench: 10XBroomstick 10X45 6 sets 10X145 1 set 10X185  1 set 10X225 ;D ;D Over head triceps pulley pushdown: 10X110 10X120 10X140 Out of time. Done |
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Post by toolpod on Jul 31, 2012 13:13:33 GMT -5
Tuesday 31 July 2012
BWT: 210
10 minutes on AMT Elliptical trainer
Delt raises, straight and 45 degree:
3 sets 5lbX10
Flat bench:
10XBroomstick
10X45
10X65
10X95
6 sets 10X155
1 set 10X185
1 set 5X225
1 set 4X275
Incline pushups off bench;
3 sets 10 reps
Over head triceps pulley push-down:
10X100
10X120
10X150
Out of time. Done
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Post by dopar66 on Aug 1, 2012 7:11:24 GMT -5
Just saw yesterday's workout. AWESOME! Glad you are THAT far along in recovery.
God Bless.
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Post by toolpod on Aug 1, 2012 13:47:32 GMT -5
Thanks Doug! My progress is definitely a Praise Report in and of itself! I actually have more in the tank, low to mid-300's, but I am sticking to my schedule, which leaves me doing 7X10 every week, adding 10lbs a week, until I get to 7 sets of 10 at 225 by the end of Sept. Weds 1 Aug 2012 BWT: 210 5 minutes on AMT Elliptical trainer Something I haven't done in 8 months: MM-Misery! ;D MM-Misery, complex, 4 minute break between complexes, rinse, lather, repeat 4 times. | Deadlift | 6X95 | | Straight leg DL | 6X95 | | Bent over row | 6X95 | | Power cleans | 6X95 | | Front squat | 6X95 | | Push Press | 6X45 | | Back squat | 6X95 | | Good Mornings | 6X95 |
Babying the shoulder on the Push press. Even with 4 min breaks... the Quarterback was TOAST. Out of gas. Done |
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Post by toolpod on Aug 13, 2012 14:17:27 GMT -5
Mon 13 Aug 2012
BWT: 216
15 minutes on AMT Elliptical trainer
Delt raises, straight and 45 degree:
3 sets 5lbX10
Flat bench:
10XBroomstick
10X45
10X45
10X95
10X135
6 sets 10X165
1 set 10X225
Incline bench:
2 sets 10X165
Cable row:
3 sets of 10X90
Lat Pull-down:
3 sets of 10X90
Upright cable row:
10X60
10X80
10X100
Over head triceps pulley push-down:
10X100
10X120
7X140
Out of time. Done
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Post by George on Aug 18, 2012 1:11:28 GMT -5
I'm seeing whats happening here...looks good. I think you handling this quicker than I did a pec strain.
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Post by toolpod on Aug 21, 2012 14:58:11 GMT -5
Thanks for the good word George! I'm pretty happy with my progress (thank you Lord!) but paradoxically I'm jealous of my progress, so-to-speak: enjoying being able to lift at all...such that I am forcing myself to be methodical about my progress. That is keeping the other part of me in check: "WTF?!? just throw two more plates on and bust it out!"
Tue 21 Aug 2012
BWT: 215
15 minutes on AMT Elliptical trainer
Delt raises, straight and 45 degree:
3 sets 2.5lb, 5lb, and 10lb X10
Flat bench:
20XBroomstick
20XBroomstick
20X45
10X95
10X135
7 sets 10X175
Incline DB bench:
2 sets 10X50#
Over head triceps pulley push-down:
10X100
10X120
10X140
T-Bar row:
3 sets of 10X45#
Lat Pull-down:
3 sets of 10X100
Out of time. Done
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Post by buckeye2010 on Aug 21, 2012 21:05:09 GMT -5
Looks like you are making good progress. Just stay patient and you will be fine . Good Luck
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Post by toolpod on Sept 6, 2012 12:02:14 GMT -5
Thursday 6 Sept 2012
BWT 216
10 minutes on Elliptical trainer
Delt raises, straight and 45 degree:
3 sets 1.25X10
Flat bench:
20XBroomstick
20XBroomstick
20X45
20X95
1 set 10X135
6 sets 10X195
1 set 10X250 ;D
Upright pulley hi-pulls:
10X70
10X85
10X100
Overhead triceps pulley push-downs:
10X110
10X130
9X150
Out of time. Done
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Post by toolpod on Sept 19, 2012 12:48:35 GMT -5
Still making steady progress, just not so great at updating the log...
Wednesday 19 Sept 2012
BWT 216
10 minutes on Elliptical trainer
MM-Misery: 2 minute break between complexes, 3 complexes.
Deadlift 6X95
Straight leg DL 6X95
Bent over row 6X95
Power cleans 6X45 ( babying the shoulder )
Front squat 6X95
Push Press 6X45 ( babying the shoulder )
Back squat 6X95
Good Mornings 6X95
Lat Pulldown:
3X90X10
Cable Row:
3X75X10
Sprint Drills:
4X40m
Cool-down stretching.
Done!
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Post by buckeye2010 on Sept 23, 2012 9:24:42 GMT -5
Just stay patient and you will be fine.Good work!
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Post by toolpod on Sept 28, 2012 13:52:19 GMT -5
Monday 23 Sept 2012
BWT 216
10 minutes on Elliptical trainer
Delt raises, straight and 45 degree:
3 sets 1.25X10
Flat bench:
20XBroomstick
20X45
20X95
1 set 10X135
1 sets 10X185
7 set 10X225 ;D;D
needed help on the last couple reps of the last set. Not used to feeling gassed on reps. Missed that. Other than what I think was some scar tissue breaking loose, no pain. Thank you Lord!
Wednesday 25 Sept 2012
BWT 216
10 minutes on Elliptical trainer
MM-Misery: 2 minute break between complexes, 3 complexes.
Deadlift 6X95
Straight leg DL 6X95
Bent over row 6X95
Power cleans 6X45 ( babying the shoulder )
Front squat 6X95
Push Press 6X45 ( babying the shoulder )
Back squat 6X95
Good Mornings 6X95
Sprint Drills:
5X40m
Cool-down stretching.
Done!
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Post by toolpod on Oct 15, 2012 13:57:33 GMT -5
Monday 8 Oct 2012
BWT 216
10 minutes on Elliptical trainer
Delt raises, straight and 45 degree:
3 sets 1.25X10
Flat bench:
20XBroomstick
20X45
20X95
1 set 10X135
1 sets 10X185
1 set 10X225
1 set 3X275
1 set 2X300
1 set 2X315 ;D
Other than some weird popping noises, the shoulder seems fine. i asked some lifters that have gone through shoulder surgery, and they said that this was not abnormal. I felt like I had enough power for 5-6 reps at 315, but I bagged it at 2 when I heard the weird noises. No pain though, just garden variety soreness.
Wednesday 10 Oct 2012
BWT 216
10 minutes on Elliptical trainer
MM-Misery: 2 minute break between complexes, 3 complexes.
Deadlift 6X95
Straight leg DL 6X95
Bent over row 6X95
Power cleans 6X45 ( babying the shoulder )
Front squat 6X95
Push Press 6X45 ( babying the shoulder )
Back squat 6X95
Good Mornings 6X95
Sprint Drills:
5X40m
Cool-down stretching.
Done!
Monday 15 Oct 2012
BWT 216
10 minutes on Elliptical trainer
Delt raises, straight and 45 degree:
3 sets 1.25X10
Flat bench:
20XBroomstick
20X45
20X95
1 set 20X135
1 sets 10X185
4 sets 10X225
1 set 3X275
Triceps were gassed, and as they got tired, I shifted more load onto the shoulders, which was getting uncomfortable, so I called it a day on the bench.
Upright Machine High face Pull:
10X100
10X120
10X120
Overhead Triceps Pulley Push down:
10X120
8X140
6X140
Incline situps:
2X10
Barbell curl:
3 sets 10X75
Done!
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Post by toolpod on Oct 16, 2012 15:11:31 GMT -5
Tuesday 16 Oct 2012
BWT 215
10 minutes on Elliptical trainer
MM-Misery: 2 minute break between complexes, 3 complexes.
Deadlift 6X95
Straight leg DL 6X95
Bent over row 6X95
Power cleans 6X45 ( babying the shoulder )
Front squat 6X95
Push Press 6X45 ( babying the shoulder )
Back squat 6X95
Good Mornings 6X95
Warm-up Stretching
Sprint Drills:
7X40m
Cool-down stretching.
Done!
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Post by Deleted on Oct 18, 2012 23:55:52 GMT -5
i was looking at this. your lifts on Thursday before the injury on monday 26 december.
Bench warmups
20X45
10X45
15X135
15X135
5X185
5X225
3X275
Bench Lockouts, 4-5" ROM:
8X315
5X405
5X455
3X500
3X550
3X575
db Ear-swipers:
8X50
8X55
8X60
8X65
8X70
Rope triceps pulldown:
8X130
8X150
6X170
why do you rep so high on your warm up for bench? arent you over doing it? 20, 15 10 reps is too high of number to be consider of a warm up. 6 to 8 rep is enough to get blood flowing.
the weights between your sets are 45 to 50 lbs increments. thats seems like a jump in weights.
lockouts are for increasing your push on your bench when your at your peaks.
but it should be low volumes and 1 or 2 set. its to shock your muscle.
i suggest cutting down your warm ups or its just gonna exhaust your muscle and puts you at a higher risk of injury
for me i do 2 days of flat bench a week. both are at the beginning of my chest and arms day.
i do sets of light triceps pulley presses. normal and reverse grip. to warm up elbows
for my bench warm up i do. 4 sets.
6x45
6x95
6x135
6x225
225 feels like a feather right now. but once i hit 435 in six weeks im gonna change my warm up to
6x45
6x135
6x225
6x275
warm up
for my sets for flat bench on chest day its only 5 sets. 3 sets of strength. and sets to wave back for the extra squeeze.
last monday set
strength
5x350
4x360
3x365
wave back
5x310
4x330
i add 5 lbs every week. its pretty easy to keep track. my fridays sets are different but similar low reps. i dont do lock outs since i dont think im at any plateaus yet
im 5'1, 176 lb, 21% body fat. so i got some fat to lose.
i somewhat max out 3 weeks ago. 400 easily
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Post by toolpod on Oct 22, 2012 16:13:34 GMT -5
ST: Thanks for the thoughtful reply. Actually, the reason my workouts look like they do(did) is that they morphed that way over a period of several years, mostly since I started competing in 2006, before which I had kind of stagnated. Taking feedback from what I've read, heard from other lifters, and from my own body, I tailored my routine. A couple general points: I generally rely on a lot of high-volume, higher intensity work. My body has always responded to that kind of loading. I don't generally peak in training, and normally only took time off around Holidays and 10 days prior to a competition. In 15 years of lifting and 6 years of competing, I have generally been quite injury-free. This is the first severe injury to my upper body, and even at that, it was primarily due to an accident. On the other hand, I have found over the years that my body *needs* a certain amount of warm-up, both for the musculature and for the CNS. Over the years ( I am 42 now) I have found that my body required more low-end "blood flow" type reps at lower weights and less heavy CNS warmup work. About a year ago I shifted my warmups accordingly. Also consider 1RM percentages: at the time of the accident I was fully expecting to close out the Buckeye 495 bench routine, which based on prior experience indicated a 1RM of 495 to 505 lbs. Given that, even 135lbs was less than 33% 1RM. On a normal bench day, I generally did the higher-reps stuff below 33% 1RM, then did a set of 5-8 and 3-5 between 33% and 50%, and then did singles until I got to the working weights. I found that if I tried to short-circuit this, I got poor results. Likewise for the bench lockouts, I found that I had to take smaller steps in how I climbed the ladder. The primary purpose for me was to get my mid-top end used to holding over 100% 1RM so that made 100% 1RM attempts go easier along with really burning the tris. Actually my big problem now is getting my body re-accustomed to high workloads, particularly the secondaries. I am taking things very slow and adding volume to make that happen. Sounds like you have very nice bench, 400+ at 176BWT. I'm 5'11" and 215, so I always fight long arms and having a 17" stroke. Good luck on the 435! Monday 22 Oct 2012 BWT 216 Pressed for time 5 minutes on Elliptical trainer Delt raises, straight and 45 degree: 3 sets 1.25X10 Flat bench: 20XBroomstick 20X45 20X95 1 set 10X135 1 sets 10X185 3 set 10X225 1 set 3X275 1 set 3X315 I was experimenting with my grip, I normally do the pinky-ring finger gap on the 32" ring, but this time I went all the way out to index-on-the-ring and it felt much better. I got a lot further before my shoulder started fatiguing. I *was* to to pop 350 up, but Discretion was the Better Part of Valor today. Out of time, so had to bail.  |
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Post by Deleted on Oct 22, 2012 21:48:06 GMT -5
I have raptor arms. So my bench form is easier to maintain.
I noticed that the bigger your lats get the more it pushes your elbow out when you lower the weight
I don't do lockouts but I do negatives. 1 rep per week. For the first 4 week of my strength cycle. I only do about 10 to 15 lbs above my max. It stretches the muscles well and I change my support muscle training base on the negative
I do do lockouts for legs since I don't think my core is ready to handle negatives
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Post by toolpod on Oct 23, 2012 13:33:57 GMT -5
Tuesday 23 Oct 2012
BWT 215
10 minutes on Elliptical trainer
MM-Misery: 2 minute break between complexes, 3 complexes.
Deadlift 6X95
Straight leg DL 6X95
Bent over row 6X95
Power cleans 6X45 ( babying the shoulder )
Front squat 6X95
Push Press 6X45 ( babying the shoulder )
Back squat 6X95
Good Mornings 6X95
Sprint Drills:
7X50m
Cool-down stretching.
Done!
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Post by toolpod on Oct 26, 2012 13:57:29 GMT -5
Friday 26 Oct 2012
BWT 215
5 minutes on Elliptical trainer
rotator cuff prehab.
Delt raises, straight and 45 degree:
3 sets 1.25X10
Db bench
20Xbroomstick
1 set of 20 with 25#
3 sets of 10 with 50#db
Perfect Pushups:
5 sets of 10
Barbell curl:
3 sets of 10 at 75lbs
DB overhead press:
3 sets of 10 with 20# db
Done!
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Post by Deleted on Nov 7, 2012 22:00:54 GMT -5
Back to your high repping, I think I can help with that. I mean high repping requires good form and your limited oxygen will cause high lactic buildup.
This is alternative I made, it's similar to a pyramid but not.
Pick a number a low number below 7. Like 6.
6x135, 5x135, 4x135
The above 3 set is actually 1 set
Pretend that you can only do 6 reps of 135 at max on bench
Do 6x135 then rack it and take a couple breaths. Then do 5x135. Rack. Breath. Do 4x135
By racking it and breathing for a couple seconds, it allows you to reoxygenate and push the muscle all the way. Stops lactic acid buildup.
For second set do more weight but one less rep.
5x155 4x155 3x155
I wouldn't go a third set since you will be tired.
I did this for squat not bench. Since legs require mega oxygen. Lol
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