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Post by osu122975 on Apr 9, 2013 16:39:39 GMT -5
My name is Craig Perry and am a 71 grad from SHS.I had a younger brother Milt that graduated fro St. Marys and played football and baseball. My youngest brother Mark graduated from SHS around 89. Marty Brasch is my chiropractor. He won a bodybuilding show a couple years go. Just got done rehabbing a torn bicep from deadlifting. We talk powerlifting and bodybuilding all the time. He told me stories of when he stayed at Louie's house back in the day and trained at the hole in the wall WSBB used to train at before they moved to the place they are currently in. Matter of fact, Steve Wilson is being featured in our local paper - he's doing a fat loss diet and has lost over 90lbs I believe and is down around 220 now but his joints are shot so no lifting for him. Dave Waddington sat on the Sandusky Commissioners Council for a few years also and did some great things for Sandusky. I remember seeing video when he competed w/ Kaz in the WSM competition. John Needham has the majority of the equipment from the old YMCA gym back then and Nate trains at his house and mine. Nate was a huge track star for Perkins High and actually got called by the Browns to return punts for them in '83 because he ran a 4.3 40yd dash. His son - Nate Jr. - competed against Ted Ginn Jr at the state meet a few years ago as well. He almost had Ginn Jr beat but caught one of the hurdles and it slowed him down. I believe he ran something like a 13.2 in the 100M hurdles - maybe faster - I can't remember.
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Post by buckeye2010 on Apr 9, 2013 20:50:11 GMT -5
Tell Marty I said hello. He should remember me from the Impala Lounge which was a local watering hole back in the day. I never had the pleasure of doing a workout with him.I also knew his dad pretty well.Those were the days.
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Post by bblackstone on Apr 10, 2013 0:19:10 GMT -5
4-9-13 Bench 45x20 95x10 135x5 155x5 185x5 205x5 225x2x5 DB curls 2x10 superset w/ light band pushdowns 2x15 BW dips 2x8 superset w/ T-bar rows 2x15 Ab roller 2x10 superset w/ planks 2x60sec ea And don't forget the super set of pure unadulterated set of exhaustion. Oh yes. I remember when. You kids bring back some fun times. Keep at it.
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Post by osu122975 on Apr 11, 2013 18:12:33 GMT -5
4-11-13 Bench 45x2x25 95x10 135x5 155x5 185x5 205x5 225x5 245x1 275x1 295x1 325x0 Hammer curls 3x12 superset w/ light band pushdowns 3x15
Dang 325 hauntin' me. I guess it's time to put in some doubles and triples for a while.
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Post by osu122975 on Apr 13, 2013 14:21:18 GMT -5
4-13-13 Bench 45x20 2-board press 95x10 135x8 185x6 225x5 Slingshot 275x4x3 295x2x3 300x3 - all reps paused 2-board 275x3 225x5 Rolling extensions 3x15 BW dips 3x10
Worked the triceps hard today. I don't really care for the 2-board like I used to so I'll probably cut that out from now on. I "plan" on one day using the slingshot and overloading my triceps and focusing that workout on my arms more than chest and shoulders. Throw in a box squat or deadlift day w/ the ab roller and then the second bench day will be focused on the chest and delts doing half reps or short press or whatever you wanna call it to keep pressure on the front delts and focus on pop off the chest and working in some lateral raises from all angles for assistance.
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Post by osu122975 on Apr 13, 2013 20:00:57 GMT -5
A buddy of mine, Tyler Butcher, single ply lifter - went 920-684-699 this weekend 2303 total in the SHW class. He used to play bass for me in my band a few years back.
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Post by buckeye2010 on Apr 15, 2013 19:21:59 GMT -5
You guys must have had the world's strongest band. hose are some impressive numbers.
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Post by osu122975 on Apr 16, 2013 6:02:49 GMT -5
4-15-13 Bench 45x20 Short press 95x10 135x8 185x3x3 205x3 225x3x3 Lateral raises 3x15 superset w/ barbell rows 3x8 Monster mini band face pulls 3x15
All bench reps were done w/ very long pauses. Upping my time under tension using the short press. Pressing fast and hard from chest to mid-way up to keep tension on the front delts and pecs. Using only about 70% and less. It's not really dynamic work but I'm experimenting w/ this instead of wearing myself out doing higher volume sets of lighter weight. Today was chest/shoulders/upper back. Wednesday will be geared towards overloading the triceps using the slingshot and assistance work will be all arms.
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Post by osu122975 on Apr 16, 2013 6:03:52 GMT -5
You guys must have had the world's strongest band. hose are some impressive numbers. haha....our drummer used to be on his highschool powerlifting team too but doesn't lift anymore.
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Post by osu122975 on Apr 17, 2013 17:24:47 GMT -5
4-17-13 Raw Bench (all reps long pause working top half of lift) 45x20 95x10 135x8 185x5 225x3 - (after slingshot sets 225x3x5) Slingshot (full ROM long pauses) 275x3x3 295x3x3 305x3 Light band pushdowns 4x15 superset w/ hammer curls 4x10
Good workout. My training partner likes the control benching. I'm very curious to see how this time under tension works out. Prowler tomorrow weather permitting. Been a couple of weeks since I've used it due to crazy weather. I hope it doesn't kill me.
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Post by buckeye2010 on Apr 20, 2013 9:01:46 GMT -5
I am a firm believer in incorporating pauses into my workout. I see way too many lifters missing attempts because of jumping the signal to press. I belive it is fear of holding the bar on their chest too long rather than forgetting to wait for command.
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Post by Ryan on Apr 20, 2013 11:26:33 GMT -5
I am a firm believer in incorporating pauses into my workout. I see way too many lifters missing attempts because of jumping the signal to press. I belive it is fear of holding the bar on their chest too long rather than forgetting to wait for command. I second this. If you dont work pause reps into training, you will miss attempts at meets that you have no business missing by either jumping he press command or by just flat out getting stapled to your chest due to not being used to having to essentially re-initiate the press from a stopped position. Its happened to me before (at my first raw meet last July). I then trained with pause reps in my routine and jumped my meet PR 15 lbs by my next meet in early Nov last year. Since then, I've continued training with some pause reps and my bench PR w/motionless pause has gone up another 10-15lbs since Nov.
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Post by osu122975 on Apr 21, 2013 13:29:35 GMT -5
4-21-13 Short Press Bench 45x20 95x10 135x8 185x2x5 225x2x5 275x2x1 - all long pauses Lateral raises 3x15 superset w/ barbell rows 3x10
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Post by yankees on Apr 22, 2013 9:35:12 GMT -5
nice job on the pauses - they make a BIG difference in bottom end strength - at least for me they do
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Post by osu122975 on Apr 22, 2013 20:45:02 GMT -5
4-22-13 Prowler 140lbs x 6 x 60yds vertical bars 140lbs x 4 x 60yds horizontal low bar
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Post by osu122975 on Apr 23, 2013 19:40:52 GMT -5
4-23-13 Controlled bench (mid point to lockout) 45x20 95x10 135x8 185x5 225x3 Slingshot (long pause all reps) 275x2x3 295x2x3 315x3 335x1 Rolling extensions 1x15 1x10 1x8 Light band pushdowns 3x12 Hammer curl 1x15 1x10 1x8 Forearms / Rotator / Rear Delt work - 2 sets each
Saw a video w/ Eric Spoto raw pressing 705 for a couple singles and then 755 w/ a slingshot. I think he's gonna completely smash Mendy's raw record. I believe he's gunning for a May competition to do it. He might be capable of 750 in a couple years. Very impressive bencher.
I also need to start doing some wrist work. Any suggestions? I can tell when the weight starts to climb my wrists are really feeling it.
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Post by Rosario-546 on Apr 24, 2013 6:53:14 GMT -5
Is there another way to bench other than pausing? Nice work by the way, i need to dust off my slingshot
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Post by osu122975 on Apr 24, 2013 16:45:44 GMT -5
4-24-13 SLDL 4x5 SSB box squat close stance 3x10 superset w/ back raise 3x10 Shrugs 2x20 superset w/ neutral grip chins 2x5 Ab roller 2x10
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Post by yankees on Apr 25, 2013 9:39:54 GMT -5
Spoto is a machine for sure, he might get Mendy's record with a real pause to boot ! Mendy did a TNG bench , still a lot of weight though
Keep up the good work my iron brother !
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Post by osu122975 on Apr 26, 2013 5:54:15 GMT -5
4-25-13 Walk 40 min
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Post by osu122975 on Apr 27, 2013 13:05:12 GMT -5
4-27-13 Short press bench all reps paused 45x20 95x10 135x8 185x5 205x5 225x3 245x3 275x2 280x2 285x2
Superset (Db rows x 20 / light band pushdowns x 15 / EZ bar curls x 20) x 3 rounds
Superset (lateral raise x 15 / monster mini band face pulls x 15 / mini band front raises x 15) x 3 rounds
Felt good today. Lots of reps for assistance - which will probably be a mainstay for a while. Bench felt really good today. Feeling much much stronger off the chest using longer pauses - which makes me believe time under tension is just as if not more important than just doing reps for the sake of doing reps. Also finding that by doing the longer time under tension keeps me from having to max anywhere near as often and get the same result w/ less injuries.
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Post by osu122975 on Apr 28, 2013 18:42:30 GMT -5
4-28-13 40 min walk
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Post by osu122975 on Apr 29, 2013 20:34:58 GMT -5
4-29-13 Close grip bench (all reps paused) 45x20 95x10 135x5 185x5 205x5 225x3 Close grip slingshot (all reps paused) 245x3 275x3 295x3 315x1 335x1 345x1 Light band pushdowns 2x20 EZ bar curls 35x15 65x10 85x8 105x4 Lateral raises 15x15 20x12 25x10 30x8 35x5
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Post by osu122975 on Apr 30, 2013 19:01:34 GMT -5
4-30-13 Deadlift 135x2x5 225x2x3 315x3x3 SSB box squat 135x2x10 225x10 315x3 Back raise 3x10
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Post by osu122975 on May 2, 2013 19:28:23 GMT -5
5-2-13 Bench 45x20 95x10 135x8 185x5 225x3 275x1 295x1 315x1 325x1 Hammer curls 3x10 Pushdowns 3x15 DB rows 2x20
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