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Post by vince148 on Jul 6, 2007 11:25:56 GMT -5
Fri 7/6/07 SQ day Box SQw/greens & purples(loose Preds):45x5, 135x3, 205x2, 245x2, 285x2x3sets; wraps:285+1chain/1, 285+2chains/1, 285+3chains(about 635 at top)/1 Rev. hypers:230x10x3sets two hand KB swings:44x15x2sets st. obl. pulldowns:60x12ea. side, 70x12ea. side
I widened my stance. On video, it does seem to help me sit back better. Next week I'll be hitting it full gear again as I fine tune for AWPCs.
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Post by vince148 on Jul 7, 2007 14:17:40 GMT -5
Sat 7/7/07 BP acc. day speed BP:45x8, 75x5, 105x3x2sets, 105+1chain/3x2sets, (+2chains):105x3x2sets, 115x3, 125x3(6-3-1 isiometric pause)...chains set for full deload Floor Press,pinky on rings:105x8, 135x8, 165x8, 185x8 one arm KB bottom up press:26x8x2sets ea. arm...grip really got work with these. KB renegade rows:26sx8ea. arm, 35sx8x2sets ea. arm tri pushdowns:80x12x6sets conc. curl:25x10x2sets ea. arm KB TGUs:26x3x1set ea. side
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Post by vince148 on Jul 9, 2007 19:57:51 GMT -5
Mon 7/9/07 DL day dbl KB sumo swings:26sx10x2sets, 35sx10x2sets speed pulls off 2" plates:135x1, 185x1, 225x6 singles rev. hyper:200x8, 290x8, 380x8, 470x8 sea. hammer leg curl:75x10x3sets two hand KB swings:35x15, 44x20 KB windmill:26x5x2sets ea. side
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Post by vince148 on Jul 11, 2007 20:06:33 GMT -5
Wed 7/11/07 BP day BP:45x8, 75x5, 105x3, 135x3; 2B,raw:175x3, 205x3, 235x1, 255x1...10#PR!!! 4Bw/old 40-X:275x5, 315x1, 345x1, 375x1...very easy. Pretty sure this was a PR also. sea. iso hammer low row w/minis:90x8, 160x8x3sets incline flyes:35sx12x2sets rear delt mach:60x12, 70x12 band pushdowns:4x12w/mon.mini
Surprising how strong I was today. I went to the movies with my wife on Sunday. We had popcorn, soda, then a hamburger on the way home. Monday morning, I was 10# over. So, I started the dehydration process. This morning, I was only 3# over. So I had a salad, bread and spaghetti for lunch. First real carb meal. I really won't get serious about cutting weight until 2 weeks out. I just like to keep it in the 3-5# range. But things are right on track.
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Post by vince148 on Jul 13, 2007 11:39:02 GMT -5
Fri 7/13/07 SQ day SQ(PPs):45x5, 135x3, 225x1, wraps:315x1, suit on/straps down:405x1, 455x1, straps up:515x1...good strength, but a little high, 565/miss...came out of the hole fine, but lost it a couple of inches above parallel because my knees came in, 545x0...Technique was perfect. Excellent depth. This one came up so fast, I lost it at the top the way Brent did on his IG video. With only one back squatter and someone on the monolift, the end was a disaster. See whole story below. 45 back raise:2x15w/bwt. obliques on back raise:1x12 ea. side
I'm not superstitious, but today could change all that. I decided earlier in the week to visit a local gym that has a regular competition monolift instead of going to where I usually go on Friday to squat. I had made arrangements with one of my bench partners to meet me there. Of course, I had this inkling in the back of my mind that by not being in my usual gym could pose a problem with not having sufficient, or even experienced spotters. Add to this that I did not sleep very well last night and that I have started to cut a few pounds even though I did have a calzone last night. Needless to say, I was a little nervous when I showed up at the gym and my workout partner had not arrived yet. So, I satarted my warmups. Well, the first sets up to 225 were easy enough that I just walked them out. Then I had the owner pull the handle for 315. Now, I know I told him I was going to do only 1 rep. Well, imagine my surprise when I went to rack the weight and no rack was available. He finally realized that I was trying to rack the weight and finally put down the hooks. But by that time I could feel a slight pulling in the right side of my neck.
Now, I'm ready to gear up with 405. I've tried to stretch out my warmups out as far as I could, but now about 35 minutes have gone by and my partner/helper still hasn't arrived. I tried calling his cell phone but goy a busy signal. I'm thinking, "If he doesn't show up, I'm just going to go to the other gym which is just another 20 minutes away." Well, he finally arrived. 405 and 455 go well without incident.
Now it's time for straps up. 515 is ok, but a little high. I decide to go 565 as this would be my estimated opener. So my partner is behind me and we have a rookie running the monolift. I come out of the hole and about 2" above I start going forward and my knee is coming in. I just plain ran out of gas. The spotter catches me, but of course, I've got to push up as well. After I racked the weight, I can tell that my low back muscles are a little tired, but I wanted to hit something, and decided to go down to 545. The spotter is behind me and now the owner is at the helm working the monolift. Any way, this came up so fast, I'm still trying to figure out what happened at the top. From what I can tell, technique and depth looked good. But we couldn't get me into the racks, and I don't even know if the hooks were out yet, but it was crash city. Fortunately, I didn't sustain any serious injury. However, the left erectors are tight and I'm having a little trouble twisting to the left.
I do have video of the last 3 lifts. But they are UUUUGGLY! Don't think I'll even post it.
So, I hate to finish off my heavy cycle on a really bad note, but I think I'll have to use the next two weeks to deload and heal up. I was going to work up to a deadlift opener in gear on Monday, but I'll probably just do something light in gear just to make sure it fits right
So what did I learn today? 1. Train where your most comfortable. 2. A monkey can probably run a monolift better than 9 out of 10 people in your local "gym". 3. Maybe, I just won't squat on Friday the 13th anymore.
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Post by vince148 on Jul 14, 2007 22:54:01 GMT -5
Sat 7/14/07 recovery day rev. hyper:90x15, 180x10x3sets two hand KB swings:35x15x2sets, 44x15 band leg curl:2x15w/blue sea. hip abd:2x15w/purple sled:4 trips forward @ 150ft. w/1 plate
My back was sore from yesterday, so I decided to do some lower body recovery instead of bench accessory work.
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Post by vince148 on Jul 15, 2007 14:06:33 GMT -5
Sun 7/15/07 BP acc. day 4BCGBP:95x5, 135x5, 185x5, 225x3, 245x3, 265x3 speed BP(+1/2minis):45x5, 65x5, 85x3x4sets tri pushdowns:80x12, 90x10, 100x10x2sets sea. db cleans:25sx12x2sets rope face pulls:70x12, 90x12
I usually don't do anything on Sunday, but since I did some recovery stuff yesterday and I was bored today, decided to go to the local place just to get my second bench workout in. I was just going to do speed stuff, but my step son called prior to me leaving to come over and help him with one of those play sets he was making for our granddaughter. After we finished, I had him put together a 4B with some of the extra lumber he had laying around. So I ended up going a little heavier today than I was planning.
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Post by vince148 on Jul 17, 2007 14:16:36 GMT -5
Tue 7/17/07 DL dayGMs off pins(#7)w/st. bar:135x5, 185x5, 225x5, 275x5, 305x5 DL off floor(w/1ply briefs):135x3, 225x2, add TRX/straps down:275x1, straps up:325x1, 365x1...projected opener, felt easy. rev. hypers:180x12x2sets sea. hammer leg curls:75x12x2sets KB windmills:26x5ea. side, 35x5ea. side two hand KB swings:35x15 Great workout considering Friday's disaster. Felt real good. The GMs were really easy as well especially when you consider that I haven't done any GMs at all this cycle. I switched to the single ply TRX for my sumo pulls. This was the first time I put briefs under them. I believe the TRX works much better for sumo than the Fusion. The leg doesn't ride up because of the design so the hips are much tighter. Definitely seems like I got much better pop off the floor. Link to my suited pulls... www.youtube.com/watch?v=M7_4vmR7rGM
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Post by vince148 on Jul 18, 2007 19:09:14 GMT -5
Wed 7/18/07 BP day Rev BPw/purples(raw):45x8, 95x5, 135x3, 165x3, 195x1, 225x1, 255x1, 285x1...5#PR ly db tri ext:45sx8x4sets ov. rope ext:120x8, 130x8x2sets, 140x8 sea. hammer low row:160x8, 210x8x2sets alt. db front raise:15sx24, 20sx24 hammer db curl:30sx10x2sets
Fast w/o tonight. The only guy who has been training with me on a regular basis has a meet on Saturday and didn't show up. So I went alone tonight. Kind of ticks me a little that he took the boards when the meet is not until Saturday. That kind of through a wrench in what I was planning to do. Nonetheless, I still got a PR.
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Post by vince148 on Jul 20, 2007 11:57:22 GMT -5
Fri 7/20/07 SQ day SQ(briefs):45x5, 135x3, 225x3, wraps:315x1, suit on,straps down:405x1, 455x1,x1...I did 2 singles with this because I wanted to change the camera angle to see if I was sitting back and to check depth, but the battery went dead as I was setting up, so I didn't get any vid of the 2nd single. Only have vid of 405 and first 455 so I'm not even gonna post it. Box SQ(w/purples in loose Preds):185x2x8sets Rev. hyper:180x12, 230x12 band leg curl:2x15w/blue KB windmills:26x5ea. side, 35x5ea. side
Well that wraps up my heavy squat training. Next week is just some light straight weight stuff. Now I can start resting my lower body. Might do some speed pulls on Monday. I usually do when I'm still a couple of weeks away. I've done everything I can to get ready in the canvas. Now it's just making sure that my head is right going in.
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Post by vince148 on Jul 21, 2007 14:45:17 GMT -5
Sat 7/21/07 DE BP day BPw/2chains, full deload:45x8, 75x5, 115x3x2sets 3Bw/2chains,full deload:145x3, 165x3, 185x3, 205x3 one arm KB, bottoms-up press:26x6x3sets ea. arm band pushdowns:4x12w/purple
I started this w/o as a "speed" day. Then it just evolved into whatever. Of course, it didn't help that the gym was putting on a meet and most of the plates were missing, and I was just too lazy to carry them from the other side to where I needed them.
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Post by vince148 on Jul 23, 2007 17:39:49 GMT -5
Mon 7/23/07 DL day Rev. hyper:200x10, 290x8, 380x8, 500x8 speed pulls:225x6 singles; (add 2 chains):225x1, 245x1, 275x1 sea. hammer leg curl:75x12x2sets 45 back raise:2x15w/mini around neck
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Post by Doug Parrish on Jul 24, 2007 14:26:22 GMT -5
Vince, I sure hope you're feeling 100%. You're mighty close to the meet. Safe travel and good lifting!
God Bless.
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Post by vince148 on Jul 25, 2007 20:35:49 GMT -5
Yep, Doug. I'm 100%. Thanks. Just have to lose a couple of pounds.
Wed 7/25/07 BP day BP:45x8, 75x5, 135x3, 175x1; shirt on,2B:205x1, 1B:245x1, no boards:285x1...opener is set 4B, no shirt, pinky on rings:225x5, 245x5, 255x5 DB BP:60sx8x3sets sea. iso hammer row:160x10x3sets one arm band pushdown:3x25ea. side w/mini
I'm ready!
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Post by Doug Parrish on Jul 26, 2007 7:29:24 GMT -5
Great news! Go get 'em Vince!
God Bless!
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