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Post by Ryan on Jan 3, 2013 18:24:24 GMT -5
Definitely will. Thanks for the support.
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Post by Ryan on Jan 4, 2013 14:47:04 GMT -5
DL test day is in the books and all in all, things went ok. I decided to structure this the same way I did with SQ earlier this week and BN yesterday, where I did exactly the same number of warmup sets, reps and actual weight I'd do at a meet. Here's what the work looked like: Opener: 515 2nd attempt: 570 --> youtu.be/fI3Mg5E0xwU3rd attempt: 580 <-- stapled. I am not sure if I ran out of gas mentally or what, but that's all I can think might have happened, because the 570 right before it flat-out jumped off the ground. Anyway, with Test Week now in the books, I have a solid set of baselines from which to build my next 12 weeks of training leading up to my first meet of 2013 (which is TBD but will likely be in early to mid April). At my last meet (Nov 2 or 3; can't remember now) I hit the following numbers: SQ-470/BN-300/DL-550, for a meet total of 1,320 As of this week, I'm at: SQ-490, BN-305, DL-570 for a "gym" total of 1,365 So, decent strength gains over the last 8 weeks and solid numbers to use for my upcoming programming. Onward and upward!
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Post by osu122975 on Jan 5, 2013 6:23:25 GMT -5
sweet!
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Post by Rosario-546 on Jan 5, 2013 13:50:08 GMT -5
Nice PR, looked like you smoked it too!
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Post by Ryan on Jan 5, 2013 14:31:09 GMT -5
Nice PR, looked like you smoked it too! Thanks. It actually did really fly off the floor. I was surprised given that 560 about 2.5 months ago was one of the hardest weights I've ever had to move and my grip was shaky then too. What kind of surprised me though after this 570 pull was getting stapled with 580. The only thing i can think is that i might have just been out of mental focus after getting all keyed up for prior attempt. Not sure, but if this Coan/Phillip pgm I'm about to start up again works for me the way it has in the past, i ought to be pulling 600 by April.
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Post by buckeye2010 on Jan 6, 2013 16:58:23 GMT -5
I wuld love to have your squat and deadlift . Great job and I know with the effort you put in your bench will increase as well
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Post by osu122975 on Jan 6, 2013 18:05:17 GMT -5
yea, nice pullin'. that coan routine looks like a brute.
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Post by Ryan on Jan 6, 2013 18:32:20 GMT -5
Thanks for the kind words guys.
@osu - yea, the Coan program is a bugger, but the strange thing is that the "circuit" work after all the work sets are done is the toughest part. Its basically like doing conditioning after work reps, but I guess if it was easy, everyone would be a PLer right? Lol.
Im one of those analytical types who believes in doing almost everything by the letter, but what's good about this program is that you can play with the poundages on the supplemental work so that you don't die of heart failure on the walk back to your car. Ha.
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Post by Ryan on Jan 7, 2013 15:00:42 GMT -5
Wk1 of the PC regimen is over and it wound up not being a super huge ball buster, but I had some physical problems that really made the workout into a bear. Came in with a pinched nerve in thoracic spine that limited me to about 3hrs sleep last night, and left the gym with a frigged up hip, but feeling fine now. Anyway, here's the general structure of the workout: W/U- Set 1: 8 reps -- 135 Sets 2: 6reps -- 185 Sets 3-7: 5reps -- 205, 225, 255, 275, 315 Main work set- 335 @ 8 reps youtu.be/-C8mzkMyYvg <-- got 9, had more in me were it not for wonky hip Pause SQ's (2sec in the hole)- 265x5x3 <-- stopped at 2 sets; hip made some loud popping and crackling noise coming out of the hole; I didnt learn my lesson from the work sets obviously. Adductor machine: 2 sets to failure (lesson still hadn't been learned, but no pain here...lol)
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Post by osu122975 on Jan 7, 2013 17:19:22 GMT -5
On the cutting weight thing you asked me, I've done it before going from 238 to 217 in about 6-7 weeks w/o losing any strength at all. You always want to add more steady state cardio (up to 7 days 45 min per session) before dropping calories.
I will let you know tho.
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Post by Ryan on Jan 7, 2013 19:22:15 GMT -5
On the cutting weight thing you asked me, I've done it before going from 238 to 217 in about 6-7 weeks w/o losing any strength at all. You always want to add more steady state cardio (up to 7 days 45 min per session) before dropping calories. I will let you know tho. Add more cardio before taking away calories, got it. Makes sense because if you did it the other way, I'd imagine you provably would lose strength.
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Post by Ryan on Jan 15, 2013 13:23:49 GMT -5
Wk 1 of Paul Carter Bench pgm (meet prep routine)
I did a bit of ad-libbing in this workout (the heavy single and the OHP stuff are things I just threw in there), but everything seemed to go pretty well.
Warm- bar x 6 135x5 185x3
Work- 230 x 1 310x1 t&g w/handoff 205x 13 (max reps)
OHP 135x6, 4 (2nd set was failure)
CGs 185x4x3
If everything seems out of order and disjointed, that's because it is. lol. I was really just toying around with some different ideas outside of the prescribed workout, but without missing or omitting any parts of the routine.
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Post by Ryan on Jan 21, 2013 15:59:24 GMT -5
Had to take a week off current training cycle due to hip issues, but have been rehabbing and resting and the results are good.
Got back into the SQ rack today for some more Paul Carter madness, after doing plenty of hip mobility stuff along with stretching and static-hold mobility work.
W/U sets- Set 1: 8 reps -- 135 Sets 2: 6reps -- 185 Sets 3-7: 5reps -- 205, 225, 255, 275, 315
Primary work set- 345x8 <-- Last rep was a bit of a grinder but I think this might have been the mental residue of knowing the hip was a problem the past couple of weeks.
Pause- 275x5x3 <-- Easier than usual, albeit granted, this is light weight
Did some more hip mobility stuff, along with more static-hold and stretching work using the light pro orange band from EliteFTS.
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Post by osu122975 on Jan 22, 2013 6:26:04 GMT -5
That's a lot of squatting. I took two weeks off from the deadlift and it helped me a lot.
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Post by Ryan on Jan 24, 2013 12:34:46 GMT -5
Paul Carter Bench pgm (Wk2)
Did this yesterday, just entering now.
W/U- bar x8 135x5 185x3
Work- 245 x1 w/pause 215 to max reps <-- did 10, might have had another one or two in me but I train alone so going to true failure on the bench is not the safest idea.
Assistance (not part of this pgm; just me ad libbing)-
Incline BB- 185x5x3
OHP- 135x5 (burnt at this point)
Flat-BN Tate presses- 35x10, 40x10
Triceps band presses, unilateral w/orange light pro bands. One set each arm and then called it a day.
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Post by Ryan on Jan 26, 2013 15:20:48 GMT -5
Coan/Phillipi DL wk1 (after a couple weeks of hips issues held me back)
Deadlift (75%): 1x2 @ 445 lbs Speed deadlift (60%): 8x3 @ 355 lbs (90 sec rest b/w sets) 3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps (225, 245, 275) Bent over row: 8 reps (145x3) Underhand (reverse) grip lat pulldown: 8 reps (Cybex, 90# each side) Arched back good morning: 8 reps (135, 145)
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Post by Ryan on Jan 29, 2013 14:32:12 GMT -5
Wk3 of the Paul Carter SQ pgm
Started off with lots of hip mobility and stretching.
W/U- 135x8 185x6
Work sets- 205x5 225x5 255x5 275x5
Main work set- 365x8
Pause- 290x5x3 (all w/2sec pause)
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Post by Ryan on Jan 30, 2013 15:17:56 GMT -5
Wk3 Paul Carter Bench routine
W/U- bar x 6 135x5 185x3 225x2
Work- 260 x 1 w/pause 230 x max reps (wound up being 10; could probably have ground out another 1 or 2 but not trying that while benching alone)
OHP- 135X8 135X6 spent...
Various triceps stuff
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Post by Ryan on Feb 4, 2013 15:31:24 GMT -5
DL (2-4-13)
Deadlift (85%): 1x2 @ 500 lbs Speed deadlift (70%): 6x3 @ 415 lbs (90-120 sec rest b/w sets) 3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps Bent over row: 8 reps Underhand (reverse) grip lat pulldown: 8 reps Arched back good morning: 8 reps
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Post by Ryan on Feb 5, 2013 14:16:19 GMT -5
Bench, wk4 Paul Carter Routine
W/U:
bar x 8 135x5 185x3 225x2
Work:
265 x 1 w/motionless pause 240 x max reps (got 9)
OHP:
135x7 145x5 145x5
Various triceps stuff and abs
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Post by 72 on Feb 6, 2013 8:12:09 GMT -5
How many weeks is the Paul Carter routine? It seems like a lot more emphasis is placed on the deadlift than the bench, which I guess makes sense as it represents more of the powerlifting total. I don't want to encourage you changing plans as I'm far from an authority on the issue. However, there is no way I would make gains on the bench by doing one single and one burnout set a week. In fact I was stuck in the low 300s while benching low volume 1-2 times per week, but made immediate gains when upping both the volume and frequency (and also the intensity while lowering the rates of perceived exertion if that makes sense). I'm not saying this is the only way to go, but if you find you're getting stuck it may be a route you would like to explore. I think significant gains can be made in as little as 30 days with the shift to higher frequency, so perhaps if you're 6 weeks out or so and don't feel like your bench has progressed look into it further? In any event best of luck.
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Post by Ryan on Feb 6, 2013 9:22:26 GMT -5
How many weeks is the Paul Carter routine? It seems like a lot more emphasis is placed on the deadlift than the bench, which I guess makes sense as it represents more of the powerlifting total. I don't want to encourage you changing plans as I'm far from an authority on the issue. However, there is no way I would make gains on the bench by doing one single and one burnout set a week. In fact I was stuck in the low 300s while benching low volume 1-2 times per week, but made immediate gains when upping both the volume and frequency (and also the intensity while lowering the rates of perceived exertion if that makes sense). I'm not saying this is the only way to go, but if you find you're getting stuck it may be a route you would like to explore. I think significant gains can be made in as little as 30 days with the shift to higher frequency, so perhaps if you're 6 weeks out or so and don't feel like your bench has progressed look into it further? In any event best of luck. Thanks for the input. I'll keep this in mind. In case you're interested in learning more about the routine I'm doing (if it seems strangely light from a volume standpoint, here's where I get the program from): www.lift-run-bang.com/2011/12/developing-your-raw-bench-part-3.htmland here's Carter's bench form and general principles, which not everyone agrees with, but his SQ routine works well for me, so I thought giving his bench routine a shot might not hurt: www.lift-run-bang.com/2011/11/developing-your-raw-bench-part-1.html-Ryan
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Post by osu122975 on Feb 6, 2013 21:42:42 GMT -5
I agree w/ 72. Frequency helps a lot. I bench 2-3x/wk, but then again, I'm only DL'ing once every two weeks. If you only do the squat/DL once a week, you'll be able to maintain and bring your bench up a lot going 2-3x/wk. Train every other day that way you get the rest you'll need.
My training looks like this:
Day 1 - warm up then start 5's at 70-75% moving up in 10lb increments. Never miss a 5 rep set. If you believe the next set will not give you 5 reps, then stop.
2- work up same as day 1 but use the slingshot for 5's. 3 - start triples at 75-80% moving up 10lbs each set. Never miss a three rep set. 4- same as day 3 but use the slingshot for triples. 5 - same as day 1 only use 15-20lb jumps and rest longer between sets. 6- same as day 5 but use the slingshot 7- same as day 3 only use 20-25lb jumps for triples. 8- same as day 7 only use the slingshot 9- back to workout 1 and repeat cycle
This allow you to go heavy w/o burnout and get lots of volume thru sets rather than high rep sets. It also allows your form to be better by not doing so many reps and should keep your speed up as well allowing your body to know how to better handle the big weights.
When it comes meet time, whatever you top weight for a raw triple would be your opener. Take the weight you tripled and figure 10% of that number for your next two jumps.
Example: 275x3 Open 275 2nd 290 3rd 300+
It's old school thinking, but it works very very well.
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Post by bblackstone on Feb 7, 2013 16:46:42 GMT -5
Except for certain programs, that should only be done twice...................maybe three times a year. You should never need to bench/chest more than once a week. With any other exercise. You cannot do them to repeatedly. Frequncy kills a lift. Muscle memory will set in and kill you. You should shock the muscle group, no matter what group it is. You should shock it every single work out. Another two reasons worth mentioning. Wearing out your stabilizers and building huge amounts of lactic acid in your chest. Your accessorial training is never done same exercise week in week out. Why would you do chest more than once a week? For the complicated muscle group of the chest. It needs the largest recovery time. More than any other muscle in our body. Stay away from all the benching and try to target lift. Great schedule that lets all your muscle groups recover is as follows.
Day 1 chest 2 legs squats help your testosterone level which in turn helps repair the chest. 3 back 4 shoulders 5 arms 6&7 off Day seven. High protein day. Prep the chest for the abuse. With the recovery time being what it is, I use Tribusal as a recovery supplement. You may want to try it. Check out my log. I'm 52 and have been back at it less than 3 months. No soreness or fatigue.
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Post by Ryan on Feb 7, 2013 18:39:27 GMT -5
Thanks for the advice everyone.
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