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Post by nachtegaal45 on Mar 9, 2015 20:57:06 GMT -5
Guess your dreams of moonlighting as an odd lifts teethlifter like Zishe Breibart or Steve Smith with this defective chomper are over eh? lol
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Post by toolpod on Mar 10, 2015 9:13:34 GMT -5
Good luck and God's Speed on a full recovery.
Totally agree on Not giving up. When I had my surgery, 99% of the folks were all about me getting back on the Horse.
Besides the Principle of it...from a pragmatic perspective: What are you going to do instead of The Iron(tm)? Pilates?!? I. Think. Not.
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Post by 3speed on Mar 10, 2015 10:56:15 GMT -5
Thank you Jim. It sure is good to see you are still lurking around here. You still training?
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Post by 3speed on Mar 10, 2015 19:33:32 GMT -5
Tuesday 3/10/15
Bench 135 X 10,8 185 X 6 225 X 4 255 X 2 285 X 2 325 X 1,1,1 275 X 6,6,6,6 (Paused)
That's it. Done and gone.
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Post by 3speed on Mar 12, 2015 19:53:07 GMT -5
Thursday 3/12/15
“Did you ever notice those who criticize the strong or the elite are usually weaker or less successful than those they pass judgment on. And those who are strong or elite in their respective sports rarely condemn those who are not as strong or as successful as they are.” – Louie Simmons
Bench (Feet up, paused) 135 X 10,10 195 X 10,10,10,10,10,10,10
Reverse Grip Bench 195 X 10,10,10,10,10
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Post by nachtegaal45 on Mar 12, 2015 22:11:31 GMT -5
yes I have bro,and their senatorial forum for bashing the elites is called Youtube...LOL.
I'd been meaning to ask,due to your talent as a raconteur and many years experience,if you had any more good powerlifting stories about some of the greats to tell us.You told me about witnessing Toe Preston dl'ing 700 for 10 I believe,some more anecdotes would be appreciated.P.S.,good luck with speedy recuperation.
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Post by 3speed on Mar 14, 2015 7:07:32 GMT -5
Friday 3/13/15 Friday the 13th - my favorite day
Squat 135 X 10,10 225 X 8 315 X 6 405 X 2 455 X 2
That's it. Just testing the hip a little.
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Post by 3speed on Mar 14, 2015 11:00:56 GMT -5
nachtegaal45, Congratulations, sir. You succeeded in calling me something I have never been called before and that ain't easy. Yes, I was fortunate to meet and even compete (get my backside handed to me) against some of the greats.
I was the skinny nerdy kid who was always picked on in school. Like most other guys in my day, I tried the Tony Atlas mail order program - thought I could get huuuuge in a short time and all of my problems would vanish. I was still trying after I graduated from high school at 5' 10" and all of 120 lbs. I enlisted in the US Air Force and wound up doing a temporary duty assignment to Osan Air Base in South Korea in 1988. I was in the base gym still trying to work out one day when I watched a guy who was maybe 5'6" and about 190lbs very quietly squat 815 pounds for a triple wearing knee wraps and a squat suit with the straps down.
I walked over to him and asked if he could teach me how to do that. After asking me a few questions, he laid out a very simple program for me as well as what to do going forward and introduced himself to me as the new gym manager - Gene Bell. At the time, I had no idea who he was. I just knew he was incredibly strong. He was also one of the nicest and most humble people I have ever met. He never did tell me that he was a multipe time IPF World Champion, but he would always walk over and help me with my form or technique whenever he saw me in the gym.
And, that was how/why I started powerlifting. Thank you Gene "The Machine" Bell for taking the time to help and guide a skinny runt.
Gene Bell - not long after he hit that triple in the gym that day:
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Post by osu122975 on Mar 14, 2015 18:08:53 GMT -5
Friday 3/13/15 Friday the 13th - my favorite day Squat 135 X 10,10 225 X 8 315 X 6 405 X 2 455 X 2 That's it. Just testing the hip a little. How'd it feel?
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Post by 3speed on Mar 14, 2015 20:28:29 GMT -5
Weight felt solid. Hip has had a low grade dull ache since last night - nothing too serious.
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Post by 3speed on Mar 16, 2015 20:18:02 GMT -5
Monday 3/16/15
Squat 135 X 10,10 225 X 10 339 X 6 389 X 4 429 X 2,2,2,2,2
Done. Stood around and ran my mouth for a while and then went home.
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Post by nachtegaal45 on Mar 16, 2015 23:01:08 GMT -5
Looks like some of the older volume programs where the objective is to increase total tonnage over time,lot of volume it seems.Some find it psychologically more stressful to do AMRAP sets and get them over with to minimise the trepidation of getting under moderately heavy weight repeatedly,and I'm one of them.....lol,but it is helping my overhead press immensely to get over the fear.It's an autocorrective thing to learn the body,thus it ain't surprising that at 50 you're stronger than ever,which brings me to a tangential story....
I have a couple parallels to that,as armwrestling bringing me across the country this past year has given me some grandpa-quality recollections to tell.I remember my first big contest,which was the Kentucky Muscle Classic,a qualifier for the Arnold;double-vision prevailed upon me to enter the open division by mistake,funnily enough.I ended up running into Richard Lupkes,my favourite puller of all time:to describe him as massive would be an understatement,as his cabriolet table leg back and pipes for spinal erectors shot out of his shirt like a kid playing underneath a makeshift tent.I pulled him a bit in warmups and tried to toproll him as hard as I could;the jostling rustle of the table indicated I gave a tremendous jolt,until I looked up at him smiling at me and he gently put my hand down as if placing a cup of tea down. rotf
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Post by 3speed on Mar 17, 2015 20:02:53 GMT -5
It is amazing how accomodating the truly great can be when they know they have nothing to prove. I go back to Gene Bell again. I competed against him - well, lifted in the same meet - and knew the battle was for second place. He talked to everybody. He coached/helped/gave tips to his competition. I had a great meet and lost by 300 pounds.
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Post by 3speed on Mar 17, 2015 20:07:30 GMT -5
Tuesday 3/17/15
Happy St Patrick's Day
Bench 135 X 10,8 185 X 6 225 X 4 255 X 2 285 X 2 315 X 1 335 X 1,1,1 (paused) last rep paused on each of last 4 sets 285 X 6 280 X 6,6,6
Kroc Rows 80 X 8 100 X 10,10,10
Done
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Post by 3speed on Mar 17, 2015 20:22:35 GMT -5
Looks like some of the older volume programs where the objective is to increase total tonnage over time,lot of volume it seems.Some find it psychologically more stressful to do AMRAP sets and get them over with to minimise the trepidation of getting under moderately heavy weight repeatedly,and I'm one of them.....lol,but it is helping my overhead press immensely to get over the fear.It's an autocorrective thing to learn the body,thus it ain't surprising that at 50 you're stronger than ever,which brings me to a tangential story.... I prefer to do multiple sets of low reps for my main work because it gives me more opportunities to set up and take a first rep. I vary the the work load by varying either the reps or the weight. Right now, I am still ramping things back up while keeping a careful/wary eye on my hip. Because of personal medical reasons, I need to have the bar on my back at least 2-3 times a week. I am still putting things together toward that end so I am playing with lighter, higher rep sets on secondary days. I hope to eventually get back to 3 heavy days per week. I have always been a student of this sport and now at 50 I am definitely paying more attention than ever to what my body is telling me. I am still learning and evolving my training as I go.
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Post by 3speed on Mar 18, 2015 19:11:11 GMT -5
Wednesday 3/18/15
Squat - All reps were worked only through the bottom half of the exercise 135 X 10,10 225 X 10 275 X 10,10,10
One Legged Bulgarian Split Squat 3 sets of 6 with a 45lb dbell in each hand I used to do these (years ago) with 225 on my shoulders. Today, I struggled to find my balance with the 45 dbells. It would appear that I have some work to do.
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Post by 3speed on Mar 19, 2015 20:39:36 GMT -5
Thursday 3/19/15 Bench - feet up 135 X 10,10 175 X 10,10,10,10,10,10,10,10 Reverse Grip Bench 205 X 10,10,10,10,10 That's it. Just some light reps. BTW, if you have any questions whether or not you are firing your glutes while doing squats or deads, just try a few single leg Bulgarian split squats. You will have a pretty good idea within 24 hrs.
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Post by 3speed on Mar 23, 2015 19:39:56 GMT -5
Monday 3/23/15
Squat 135 X 5,8 248 X 4 338 X 3 429 X 2 479 X 1 509 X 1 449 X 2,2,2,2 469 X 2,4
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Post by hammer10x on Mar 24, 2015 19:10:51 GMT -5
Monday 3/23/15 Squat 135 X 5,8 248 X 4 338 X 3 429 X 2 479 X 1 509 X 1 449 X 2,2,2,2 469 X 2,4 I see you are testing the waters over 500 already. Good to see you are healing.
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Post by 3speed on Mar 24, 2015 19:18:25 GMT -5
Thank you Nick. The 509 was scary easy. I pushed a little harder than I had planned, but it felt good. If I stay pain free, I will continue to push a bit when I can.
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Post by 3speed on Mar 24, 2015 19:22:32 GMT -5
Tuesday 3/24/15
Bench 135 X 10 185 X 6 225 X 4 255 X 2 285 X 2 315 X 1 345 X 1 365 X 1, Miss - needed a little love tap on the second single. 305 X 2,2,2,2,3,3
Just wanted to find out where I am. Figured that out as well as what I need to work on next. Good session.
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Post by bighawgfsu on Mar 25, 2015 6:28:54 GMT -5
3 speed,
Seems like you are making good progress since your injuries...keep it up.
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Post by 3speed on Jun 25, 2015 17:27:39 GMT -5
I have been slacking with my lifting lately and even worse with my logging. Maybe George is rubbing off on me. Since I am in an off season for me, I took a little time off and now am starting to work on my strength conditioning before starting a slow ramp up towards Worlds. The time off was also necessary to deal with a broken finger, a broken wrist and a bout of severe tendinosis. Anyway, this is what I have been doing. I usually squat low bar, bench wide comp grip with an arch and deadlift sumo.
I did the following work each of my last 3 sessions on Saturday, Monday and Wednesday:
High Bar Squat 135 X 8,8,8 225 X 8 315 X 2 365 X 8,8,8
Close Grip Bench - back flat, legs up and crossed 135 X 8,8 185 X 8 235 X 8,8,8
Conventional Deadlift 225 X 8 315 X 2 405 X 8
Barbell Curl - for the tendinosis Bar X 25,25,30
All exercises were done each session. The plan to increase my work capacity seems to be working. When I started this, I would be drenched in sweat before the end of the session. Now, I barely break a sweat at all. The plan is to increase the weight weekly for the next 2 weeks and then begin the slow transition to the Worlds.
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Post by George on Jun 27, 2015 0:30:59 GMT -5
Lol. I'm bad, but slowly getting better at being around. Just caught up on your log, loved the Gene Bell story. I miss my free time, posting and hitting a few sanctioned meets a year, etc. it's just really taken a backseat, but hasn't left. I have no idea where my squat came from last week, but I'm telling you there is some internal fire...like an anger at time or something driving me.
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Post by 3speed on Jun 30, 2015 16:55:38 GMT -5
Missed my first training day of the week on Saturday due to my son's baseball tournament, but he's worth it.
Monday 6/29/15 High Bar Squat 135 X 8,5 225 X 8 315 X 2 385 X 8,8,8
Close Grip Bench 135 X 8,5 195 X 8 245 X 8,8,8
Conventional Deadlift 225 X 5 315 X 2 425 X 8
Done. Forgot to do the curls - hard for me to remember.
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