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Post by vince148 on Jan 1, 2007 11:27:55 GMT -5
ok...2007 is here. I have a whole year before I turn 50 in December. So these are my main goals before I move up another division.
1. Officially bench 300+.
2. Regain AWPC WR squat
3. Win AWPCs
4. Now this one, I'm not quite sure about all the numbers. But my goal is that I want to break into the top 5 all time squats for 148 45-49. I've been trying to find out what the best all-time squats are for my weight/age group are. I can only find what has been recorded as world/national records for the various associations. There may be others in this that aren't listed. But based on what I could find, this is the list I've come up with so far...
#1 Heath 680
#2 Moir 606
#3 Wondraska 578
#4 Reichert 534
#5 three at 529
At this point, I don't think it's conceivable or even realistic for me to expect to put almost 200# on my squat in a year. By year's end, I believe that there's a decent chance to get into the 575-600 range. However, I believe that 535-550 is very doable for me right now and that's what I'll shoot for first.
I don't know what meets I'm going to be competing in at this point. AAPF MI states are the end of March, so that is what I'll be training for now. Everything else I'll just play it by ear.
Here's what I did this morning at 8:30. Just took it easy as I pulled heavy the last couple of weeks.
Mon 1/1/07 DL day
parallel GMs:95x8, 135x8, 185x8, 205x8
pull-thrus:70x10, 80x10, 90x10
GHRs:3x12w/bwt, 1x10w/25#
band GMs:2x15w/green
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Post by vince148 on Jan 3, 2007 20:59:00 GMT -5
Wed 1/3/06 BP day
BP:45x10x2sets, (+2chains, full deload):45x5, 95x5, 125x3,
add 2B:155x3, 185x1, 215x1, 230/miss, 185x5x3sets
Tate's:40sx8x4sets
hammer iso row:270x8, 290x8, 310x8
sea. db cleans:30sx12x2sets
one arm db preacher curl:20x10x2sets ea. arm
This was one of my worst workouts in quite a while. Went for a 2B PR, but just couldn't move the weight. So while others decided to do some shirt work, I decided to do some heavy rep work to salvage the workout. Just one of those days I guess.
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Post by Rodney Rochester on Jan 4, 2007 11:12:13 GMT -5
Looks good Bro, keep it coming.LOL.
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Post by vince148 on Jan 5, 2007 11:47:03 GMT -5
Fri 1/5/07 SQ day
SSB Box SQw/purples(Preds):55x5, 145x3, 195x3, 235x2, 265x2x10sets
45 back raise:3x10w/50# & purple
band leg curl:3x15w/blue
pull-thrus:150x12x2sets
I decided that I'm going to start my heavy band cycle next week.
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Post by Rodney Rochester on Jan 6, 2007 10:38:46 GMT -5
Lookin' good, lookin' good.
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Post by vince148 on Jan 6, 2007 13:28:40 GMT -5
Sat 1/6/07 DE BP/tris day
speed BP:45x8, 65x5, 85x3x3sets, 85+1chain/3x3sets, 85+2chains/3x3sets...3 alt grips
Floor Press on Smith mach:185x3, 195x3, 205x3...didn't like doing these on Smith mach. You have to keep the groove of the machine instead of your own.
5Bw/pinky on rings:205x5, 235x5, 265x5, 285x5
hammer iso row:230x8x3sets
rope face pulls:120x12, 130x12
rolling db tri ext:40sx8x4sets
sea. db hammer curl:30sx10x2sets
Thanks Rodney.
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Post by vince148 on Jan 8, 2007 20:35:35 GMT -5
Mon 1/8/07 DL day
SSB GMs off pins(#7):145x5, 185x5, 235x5, 255x5, 275x5...PR
speed pulls off 2" plates:225x6singles, 225+2chains/1...came up so fast that I almost fell over backwards, 225+3chains/1
sled:4 trips @200 ft. w/ 1 plate
mod. rev hyper:3x10w/green
sea. hammer leg curl:90x8x3sets
st. abs:100x15, 110x15
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Post by Doug Parrish on Jan 9, 2007 12:10:08 GMT -5
Vince I just noticed the purple band squats, 2x10. Wow! You're competing at 148? That's not too shabby! I try to avoid counting past 5 once I get to a working set, even if it's on my light day!
Trying to do the algebra to remember how much resistance purple bands add at the top, hitting 10 reps for two sets, I tentatively concur that the 530 squat is within reason!
God Bless.
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Post by vince148 on Jan 9, 2007 19:58:47 GMT -5
Doug...I only wish it was 2 sets of 10...it was actually 10 sets of 2 reps. I estimate purples to be about 80# at the top.
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Post by vince148 on Jan 10, 2007 21:44:49 GMT -5
Wed 1/10/07 BP day
BP:45x8x2sets, 75x5x2sets, (+1/2minis from here on out):75x3, 105x1, 135x1, 155x1, 175x1, 180x1, 2B:195x1, 205x0...needed help to finish it,
38-X:2B:205x1, 1B:225x1, no boards:235x1/NT, 250x1/NT, 265x1/about 1/2" from touching, 265x1/moved my grip out about 1/2 a finger, still about 1/4" from touching
JMs to 4B:135x6, 155x3, 165x3
hammer iso row:250x8x3sets
side laterals:15sx12x2sets
ez bar curl:60x10x2sets
I was very happy with my benching today I guess you could say that the 265 with doubled bands was a PR. If I can learn how to get my belly up, that would solve the touching issue.
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Post by vince148 on Jan 12, 2007 11:56:08 GMT -5
Fri 1/12/07 SQ day...1st week of heavy band tension
Box SQ(Preds):45+blues/5, (+blues & purples):45x3, 95x3, 135x2, 175x2, 205x2x5sets PR
pull-thrus:150x10x3sets
band leg curls:3x10w/blue
band GMs:2x15w/blue & mon.mini
I was still feeling pretty beat up from Wednesday's bench workout. Shoulders were real sore along with my upper back. But, we must push on. So after killing myself with the heavy squats, I decided to take it easy with the accessory stuff.
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Post by vince148 on Jan 13, 2007 16:23:51 GMT -5
Sat 1/13/07 DE BP/tris day
speed BP w/buffalo bar:55x8, 75x5, 105x3x3sets, 105+1chain/3x3sets, 105+2chains/3x3sets...chains set for full deload
4B, pinky on rings:185x8, 205x8, 225x8, 245x6
fat bar front pulldowns:120x8, 110x8x2sets
rope face pulls:100x12x2sets
skull crushers on floor:40+1chain/12x4sets...these were fun and gave a great pump
conc. curl:25x10x2sets ea. arm
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Post by vince148 on Jan 15, 2007 15:59:32 GMT -5
Mon 1/15/07 DL day
Well, I pulled the muscle on the right side of my back while shoveling snow this morning before I left the house. So, I "warmed up" with back raises before deadlifting, but my back tightened up too much to go real heavy. I ended up taking it kind of easy.
45 back raise:bwt/10, 3x10w/50#
DL off floor:135x5, 225x3x6sets
band GMs:3x15w/blue
SLDL off one of those platforms:45x10, 95x10
sea. leg curl mach:120x10, 150x10, 180x10
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Post by vince148 on Jan 17, 2007 21:16:36 GMT -5
Wed 1/17/07 BP day
BP:45x10x2sets, 75x5x2sets, 105x3,
3B, raw:135x3, 175x3, 205x1, 235x1, 255x1, 270x1...5# PR
5B, pinky inside rings:295x3, 315x2, 275x8
ly. db tri ext on floor w/mini behind back:25sx8x4sets
hammer iso row:270x8, 290x8, 310x6
incline flyes:40sx12x2sets
sea. db hammer curl:30sx10x2sets
Even though this was "just" a 5# PR, it was huge as I haven't felt quite as strong the last few weeks and was wondering if my strength was starting to decline somewhat. So this was a real confidence booster.
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Post by Doug Parrish on Jan 18, 2007 8:28:36 GMT -5
Congrats on the PR! A friend of mine form work once benched 395. I asked him why he didn't do 400. He gave me some words of wisdom: "5 pounds is a lot of weight."
Being all too familiar with the low back muscle pull, my thoughts and prayers are with you! Too late to start icing it, hopefully you're already doing that. Icy Hot does wonders, though. (Any heat balm, I just use "icy hot" as a generic term.)
God Bless.
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