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Post by toolpod on May 30, 2013 13:08:52 GMT -5
Thursday 30 May 2013
BWT: 215
Ad-hoc day
20 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Machine pulley Hi-Pulls:
10X120
10X120
10X120
Standing curls:
10X75
10X75
10X75
Overhead Triceps Pulley Push down:
10X150
10X170
10X190
Done!
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Post by toolpod on Jun 3, 2013 12:19:59 GMT -5
Monday 3 Jun 2013
BWT: 215
Primary chest day, light reps
10 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
20X45
10X95
10X135
10X185
Working sets:
15X225
15X225
15X225
15X225 Short on time and motivation today.
Machine pulley Hi-Pulls:
10X120
10X120
10X120
10X120
Overhead Triceps Pulley Push down:
10X170
10X170
7X190
Done!
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Post by toolpod on Jun 4, 2013 13:12:37 GMT -5
Tuesday 4 Jun 2013 BWT: 215 5 Min on Elliptical Trainer MM-Misery, 3 min breaks, 4 complexes. | Deadlift | 6X95 | | Straight leg DL | 6X95 | | Bent over row | 6X95 | | Power cleans | 6X95 | | Front squat | 6X95 | | Push Press | 6X95 | | Back squat | 6X95 | | Good Mornings | 6X95 |
Rotator cuff prehab: front/45 degree shoulder elevations shoulder horn movements in-out rotations 3 sets 10 at 2.5lbs Machine pulley Hi-Pulls: 10X120 10X120 10X120 Overhead Triceps Pulley Push down: 10X170 10X170 10X190 Done! |
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Post by yankees on Jun 5, 2013 10:37:17 GMT -5
Lookin' good baby !
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Post by toolpod on Jun 6, 2013 12:11:14 GMT -5
thanks Joe!
Thursday 6 Jun 2013
BWT: 215
Secondary chest day..
10 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
DB bench:
10X25#
10X30#
10X50#
Pushups:
3X10
Machine pulley Hi-Pulls:
10X120
10X120
10X120
10X120
done.
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Post by toolpod on Jun 10, 2013 13:12:51 GMT -5
Monday 10 Jun 2013
BWT: 215
Primary chest day, Buckeye Bench.
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
10X45
10X95
10X135
5X185
3X225
Working sets, Buckeye 450:
8X280
6X320
4X350
3X390
2X420
1X430
4X350
All sets/reps went very smooth...lockouts in particular: looks like the triceps work is really beginning to pay dividends.
Machine pulley Hi-Pulls:
10X120
10X120
10X120
10X120
Overhead Triceps Pulley Push down:
10X170
10X180
6X190
Done!
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Post by George on Jun 10, 2013 13:30:15 GMT -5
Yes, the Buckeye. I'm thinking of changing the name to "sweetness", because its been my crux lately.
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Post by toolpod on Jun 12, 2013 8:24:32 GMT -5
Couldn't agree more George. Thanks again for introducing me to the Buckeye bench plan. The structure and benefits it brought to my workouts cannot be underestimated. I think I got 60-70 pounds out of it over 4-5 years.
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Post by toolpod on Jun 13, 2013 9:40:38 GMT -5
Wednesday 12 Jun 2013 BWT: 215 5 Min on Elliptical Trainer MM-Misery, 3 min breaks, 2.5 complexes (tweaked my lower back on 3rd set of power cleans) | Deadlift | 6X95 | | Straight leg DL | 6X95 | | Bent over row | 6X95 | | Power cleans | 6X95 | | Front squat | 6X95 | | Push Press | 6X95 | | Back squat | 6X95 | | Good Mornings | 6X95 |
Machine pulley Hi-Pulls: 10X120 10X120 10X120 10X120 Overhead Triceps Pulley Push down: 10X170 10X180 9.5X190 Done! |
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Post by dbunch on Jun 13, 2013 10:12:38 GMT -5
Nice, complexes suck. They beat the crap out of me (when I do them)
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Post by toolpod on Jun 17, 2013 13:04:42 GMT -5
Monday 17 Jun 2013
BWT: 215
Primary chest day, light reps
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
20X45
10X95
10X135
10X185
Working sets:
15X225
15X225
15X225
15X225
15X225 (switching to sets of 10)
9X225
11X225
10X225
10X225
Total bench poundage:
30925
Triceps:
Toasted, lightly salted.
Machine pulley Hi-Pulls:
10X120
10X120
10X120
10X120
Overhead Triceps Pulley Push down:
10X160
8X170
5X190
Way done...I'm so swole I'm having trouble getting my dang t-shirt off because my arms won't move...
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Post by toolpod on Jun 19, 2013 12:19:58 GMT -5
Wednesday 19 Jun 2013 BWT: 215 Off day. Normally this would be MM-Misery, but I'm still babying the lower back from last week. 20 min on elliptical trainer Rotator cuff prehab: front/45 degree shoulder elevations shoulder horn movements in-out rotations 3 sets 10 at 2.5lbs Machine pulley Hi-Pulls: 10X120 10X120 10X120 10X120 Overhead Triceps Pulley Push down: 10X120 10X160 10X180 8X190 Power-lifters are known for having somewhat "underdeveloped" biceps (just a stabilizer...) ;D That being said, I noticed the other day that my triceps account for about 3/4 of my arm  ...sooo It's time to do my quarterly biceps work. Standing Ez-bar curls: 10X70 10X70 10X70 Done! |
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Post by dopar66 on Jun 20, 2013 9:02:26 GMT -5
30925 on the bench... Lightly salted is quite the euphamism.
(And spellchecker caught euphamism. Let's try euphimism. Nope. Euphemism.)
Okay, lightly salted is quite the euphemism.
Looks like the shoulder is recovered. 165 reps should tell the tale.
God Bless.
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Post by toolpod on Jun 20, 2013 12:52:07 GMT -5
Thanks Doug, Yes, I think I am pretty much back in the game...now I am trying to recover the lost ground again :-) Without gimping something else!
165 reps?!? That would over 40000lbs of work. I don't see it...I was so ridiculously sore after this last one!
Thursday 20 Jun 2013
BWT: 215
Light chest
10 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Incline Push Ups:
3X10
Push Ups:
3X10
Done!
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Post by toolpod on Jul 13, 2013 16:40:57 GMT -5
Saturday 13 Jul 2013
Been a slacker about updating the log, but have been training still.
Today I did my first meet since my injury.
Precision Fitness bench meet in Somerset, PA.
I planned to lift conservatively just to get my feet back in the pool: 405, 420 and 430. Once I got there, I recognized my competition at 220, and almost changed my plan to go more aggressively, but decided to stick with the plan. This was my first time lifting outside, under a tent. Very cool. also, this was up in the Laurel mountains...so there were a lot of corn-fed strong dudes there.
Weighed in at 212.4
Rotator cuff prehab
Warmups:
20X45
10X95
10X135
5X185
3X225
1X275
1X315
1X365
1st: 405
2nd: 420
3rd: 430
All the attempts went up strong...especially in light of the fact that the head judge was Old School and was leaving everybody with solid 1-second pauses on-chest.
I probably left 10lbs on the platform, but I am happy with the lifts. Now I have confidence in the shoulders in a meet environment.
Took second place in the men's 220. (first was 460lbs at 220.0 BWT) A 2nd Place trophy that I will enjoy more than a whole bunch of other trophies! :-)
Funny, the guy that beat me in 220 got overall best heavy class lifter and I got overall masters-class lifter.
Thanks due to the Man Upstairs.
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Post by Ryan on Jul 13, 2013 20:39:44 GMT -5
Saturday 13 Jul 2013 Been a slacker about updating the log, but have been training still. Today I did my first meet since my injury. Precision Fitness bench meet in Somerset, PA. I planned to lift conservatively just to get my feet back in the pool: 405, 420 and 430. Once I got there, I recognized my competition at 220, and almost changed my plan to go more aggressively, but decided to stick with the plan. This was my first time lifting outside, under a tent. Very cool. also, this was up in the Laurel mountains...so there were a lot of corn-fed strong dudes there. Weighed in at 212.4 Rotator cuff prehab Warmups: 20X45 10X95 10X135 5X185 3X225 1X275 1X315 1X365 1st: 405 2nd: 420 3rd: 430 All the attempts went up strong...especially in light of the fact that the head judge was Old School and was leaving everybody with solid 1-second pauses on-chest. I probably left 10lbs on the platform, but I am happy with the lifts. Now I have confidence in the shoulders in a meet environment. Took second place in the men's 220. (first was 460lbs at 220.0 BWT) A 2nd Place trophy that I will enjoy more than a whole bunch of other trophies! :-) Funny, the guy that beat me in 220 got overall best heavy class lifter and I got overall masters-class lifter. Thanks due to the Man Upstairs. Good work. |
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Post by osu122975 on Jul 14, 2013 10:28:30 GMT -5
Awesome! Nice work!
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Post by yankees on Jul 14, 2013 18:44:38 GMT -5
Nice job TP !
You'll be close to 5 bills by the end of the year - NICE JOB
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Post by toolpod on Aug 6, 2013 10:35:54 GMT -5
Monday 5 Aug 2013
Took a break for a couple weeks after the meet (also to get settled into a new job)
BWT: 215
Primary chest day, light reps.
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
20X45
10X95
10X135
10X185
Working sets:
10X225
10X225
10X225
10X225
10X225
10X225
10X225
Machine pulley Hi-Pulls:
10X120
10X120
10X120
10X120
Overhead Triceps Pulley Push down:
10X130
10X150
10X150
Definitely feel it after taking 2 weeks off, but this is the kind of pain that makes you feel alive: DOMS, but not delayed. :-)
Right shoulder also feels much beter as well, not nagging me while lifting.
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Post by toolpod on Aug 13, 2013 6:04:47 GMT -5
Monday 12 Aug 2013
BWT: 215
Primary chest day, light reps.
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
20X45
10X95
10X135
10X185
Working sets:
12X225
12X225
12X225
12X225
12X225
12X225
12X225
Machine pulley Hi-Pulls:
10X120
10X130
10X130
10X130
Overhead Triceps Pulley Push down:
10X150
9X170
9X190
Ez-bar curls: (just to say I did them)
10X70
10X70
10X70
Done!
Waiting for the DOMS..
Right shoulder also still feels much better as well, a very good sign.
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Post by yankees on Aug 13, 2013 7:34:22 GMT -5
Lookin good TP ! I think I can ALMOST keep up with you on your light days  |
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Post by buckeye2010 on Aug 13, 2013 20:40:23 GMT -5
Looks like you are still hard at it.I took some time off to rehab my shoulders.Back 4 weeks with no pain so it seems to have worked.
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Post by toolpod on Oct 10, 2013 6:25:19 GMT -5
Been a big slacker since I did the meet. I started a new job the Monday after the meet, and for the first time in 15 years I can't work out during lunch, so moving to an afternoon workout has been very spotty. So after 2 months, I have finally gotten back on the bandwagon!
Monday 7 Oct 2013
BWT: 215
Primary chest day, Buckeye
15 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
20X45
10X95
10X135
10X185
5X225
Working sets: Buckeye 410 Easing back into things...
8X260
6X300
4X330
3X370
2X380
2X390 Ended up doing 2X of the single
4X330
Machine pulley Hi-Pulls:
10X110
10X110
10X110
10X110
Overhead Triceps Pulley Push down:
10X150
10X160
5X170
Done!
Wednesday 9 Oct 2013
Cardio / Legs / etc
BWT: 215
Cardio & Legs etc day
20 min on elliptical trainer
MM-Misery 2 complexes 4 min break
6X95 Deadlift
6X95 Straight-leg dead
6X95 Bent over row
6X95 Power Clean
6X95 Front Squat
6X95 Push Press
6X95 Back Squat
6X95 Good Morning
Man was I feeling the heart pound after months of slacker-tude here.
Db bench
10X25
10X25
10X25
Incline Db Bench
10X25
10X25
10X25
Lat Pull Down
10X100
10X100
10X100
Machine pulley Hi-Pulls:
10X110
10X110
10X110
10X110
Overhead Triceps Pulley Push down:
10X150
10X160
10X170
Ez-bar curls: (just to say I did them)
10X90
10X90
10X90
Done!
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Post by 3speed on Oct 11, 2013 9:49:44 GMT -5
Take 2 months off and bench 400?!?! I need to take some time off.
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Post by toolpod on Oct 14, 2013 20:52:34 GMT -5
Monday 14 Oct 2013
BWT: 215
Primary chest day, Buckeye
10 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
20X45
10X95
10X135
5X185
5X225
Working sets: Buckeye 420
8X270
6X300
4X330
3X370
2X390
2X405 Ended up doing 2X of the single (again)
4X330
Machine pulley Hi-Pulls:
10X110
10X120
10X120
10X120
Overhead Triceps Pulley Push down:
10X150
10X157
10X157
Standing Ez-bar curls:
10X90
10X90
10X90
Done!
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...sooo It's time to do my quarterly biceps work.
