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Post by vince148 on Jul 27, 2007 9:34:52 GMT -5
Fri 7/27/07 deload SQ day SQw/SSB:45x5, 135x3, 225x3, wraps:275x2x2sets, 295x2 Rev. hyper:180x10x2sets band leg curl:2x20w/green two hand KB swings:35x15, 44x15
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Post by vince148 on Jul 28, 2007 13:55:14 GMT -5
Sat 7/28/07 DE BP day DE BP:45x8, 95x5, 125x3x2sets, 125+1chain/3x2sets, (+2chains):125x3x2sets; add 1B:145x1, 165x1, 185x1...chains set for full deload DB floor press:60sx8, 65sx8x3sets tri pushdowns:80x8x4sets sea. iso hammer row:160x8x3sets incline flyes:35sx12x2sets rear delt mach:60x12x2sets
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Post by vince148 on Jul 30, 2007 18:29:24 GMT -5
Mon 7/30/07 lower body recovery Rev. hyper:140x12x3sets band leg curl:3x12w/blue band GMs:2x15w/green KB windmills:26x5x2sets ea. side
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Post by vince148 on Aug 1, 2007 18:16:41 GMT -5
Wed 8/1/07 upper body recovery incline flyes:35sx12x2sets sea. iso hammer row:180x10x2sets rope face pulls:110x12x2sets band pushdowns:4x12w/mon.mini db hammer curl:25sx10x2sets
Well, that wraps up my training. Everything is looking and feeling good. My weight is about 145-6 as I cut about 5 pounds the past 2 days. Will leave for Chicago about 4:30a.m. Friday morning. Should get there right about 9 their time. Weigh-in, then start eating.
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Post by vince148 on Aug 4, 2007 22:12:43 GMT -5
Sat 8/4/07 AWPCs weighed in at 66.6 (I knew I was in trouble right off the bat!!!) Well, I guess I need more work in the canvas. Took 3 attempts with 556 and BOMBED!!! 1st attempt was high. 2nd attempt, I came down real good, but as I started coming out of the hole, my left knee came in and I ended up dumping the bar. Good save by the spotters. I wish I could figure out why my knee keeps collapsing inward. That would solve most of my technique issues. 3rd attempt, thought I got it, but got 2 reds. I think it was because I didn't have a controlled stop at the end and not because of depth. Anyway, I guess it's time to reassess things and come up with a new plan. I'll probably do something in November or so. I am a little bummed that I won't be able to set anymore World Records in this age group anymore, but Dave Edmondson did a pretty good job shattering the squat record anyway with a real nice 622. That's the way it goes sometimes. I'll be back.
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Post by vince148 on Aug 9, 2007 11:23:39 GMT -5
Well, it's back to the drawing board after my AWPC fiasco. I'll be making some changes to deal with some of the weaknesses that seemed to present themself during the meet. I'll definitely need to address some hip and quad weaknesses.
I don't usually train on Thursday, but since I'm not going to be able to get any work on Saturday and since I didn't get to bench in the meet and my last heavy bench was almost 2 weeks ago, I figure I'll start with some heavy bench stuff today.
Thurs 8/9/07 ME BP day 2B, rev. greens:135x8, 185x5, 225x3, 255x3, 275x3, 285x3, 295x3 4B,pinky on rings(+1/2minis & 2 chains, fully loaded):45x5, 95x5, 115x5, 135x4 sea. iso hammer low row:90x10, 180x8x2sets alt db front raise:15sx30x3sets
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Post by vince148 on Aug 10, 2007 12:23:14 GMT -5
Fri 8/10/07 SQ day Box SQ w/greens & buffalo bar(new Preds):bar/5, 95x3, 135x3, 185x2, 215x2x6sets rev.hyper:200x10, 250x10, 300x10 sea. hammer leg curl:75x10x2sets sea. hip abd mach:100x15, 110x15 started some KB windmills. I did 12Kx5 with my right arm up, but when I switched to my left arm, my right quad started locking up, so I stopped after doing 2 reps.
Today, I really focused on keeping a tight arch, sitting back and keeping my knees out. One thing that I have to check into is how 4 ply gear affects my knee coming in. I noticed the same thing last year when I tried the Preds/T-Rex combination. My left knee would cave in. When I wore double ply powerpants with single ply suit the last couple of meets, my knees were just fine staying out. Next week, I'm going to try the Preds with my single ply suit and see what happens. Then I'll start working in my single ply powerpants with the canvas up to the Wolverine.
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Post by vince148 on Aug 13, 2007 17:42:15 GMT -5
Mon 8/13/07 DL day GMs off pins(#7):205x5, 245x5, 295x5, 325x5, 345x5 rack pulls(#2):225x2, 315x2, 365x2, 405x1, 455x1, 475x0...got it barely off pin, so...try again 475x1...fully locked two hand KB swings:16K/15x2sets, 20K/15x2sets
I'm going to do ME DL one week and alternate it with supplementary stuff the next week. I'm planning some other changes, but I think I'm going to wait until after the meet on October 27.
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Post by vince148 on Aug 15, 2007 19:42:15 GMT -5
Wed 8/15/07 BP day BP(+1/2purples),2B:45x8, 75x5, 105x3; loose 40-X,1B:135x3, 165x1, 185x1, 205x1...pretty sure this is a PR sea. so hammer row:180x8, 230x8x2sets sea. db cleans:25sx12x3sets ov. band tri ext:3x20w/mon.mini
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Post by vince148 on Aug 17, 2007 19:39:44 GMT -5
Fri 8/17/07 SQ day drove an hour and 45 minutes to train with some people to help me with my squat issues.
SQ:(wore cut off Fusion for briefs):45x6, 135x5, 225x3, wraps:315x3, suit on, straps down:365x2, 405x1, straps up:455x1, 495x1...about 3-4" high, 545x1...about 1.1/2" high...575x1...real high, could feel my knee start pulling in.
ok, took off the briefs, and wore just the canvas... 495x1w/loose straps...pretty close, 545x1...almost there, 565x1...this was probably the best all around even though depth was still a little off. But this one was darn close.
So what we're figuring out is that there is a limit as to how much gear I can wear. The more gear I wear, the more I have trouble hitting depth and the harder it is for me to keep my knees out.
However, considering that I made about a 1:45 drive, squatted heavy in full gear, undressed, redressed and squatted heavy some more, this was a pretty good day.
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Post by vince148 on Aug 18, 2007 14:21:09 GMT -5
Sat 8/17/07 BP acc day BP,pinky on rings:45x8, 95x8 4B:135x3, 185x3, 225x3, 245x3, 265x3 5B:275x3, 285x3 speed BP(2 chains, full deload):75x5, 95x5, 115x5, 125x5 KB one arm snatch:12Kx8x2sets ea. arm, 16Kx8x1set ea,. arm KB one arm bottoms-up press:12Kx8x1set ea. arm, 16Kx6R,4L,5R,5L
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Post by vince148 on Aug 20, 2007 19:26:35 GMT -5
Mon 8/20/07 SQ/DL acc. day two arm KB swings:16Kx15, 20Kx15 Rev. hypers:200x10, 300x10, 400x10 partial SQ:pin#9:225x10, too high, so lowered one pin:315x10, 405x10, 455x10 sea. single leg press:100x12 ea. leg; moved seat one notch closer:100x12 ea. leg, 120x12 ea. leg sea. hip abd:110x12, 120x12...paused all reps pull-thrus:150x12x2sets...haven't done these in a long time.
A lot of volume today. The partial SQs were about 8" of movement. I wanted to get a little more quad work in to work on some instabilities I seem to have developed at the top. Also, next time I'll do rhe RHs after the squats. My low back was pretty pumped by the time I got to the squats. I'll probably alternate this workout with my DL work every other week until the meet.
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Post by vince148 on Aug 22, 2007 20:03:56 GMT -5
Wed 8/22/07 BP day BP(w/2chains):45x8, 75x5; 2B:135x3, 165x3; put on old 40-X, still 2B:205x3, 245x2; 1B:275x1, 295x1...this is a PR because it was actually more chain weight. We had one 5/8 and one 3/4 chain instead of usual two 5/8 chains. floor skull crushers w/ez bar:70x8, 70+1chain/8x2sets, 70+2chains/5 ov. rope ext:110x8, 120x8x2sets, 130x8 sea iso hammer low row:180x8, 230x8x2sets
This old shirt was really tight tonight which is unusual. Good workout considering I keep forgetting to bring my Gakic with me.
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Post by vince148 on Aug 24, 2007 11:40:45 GMT -5
Fri 8/24/07 SQ day Box SQ(briefs*):45+blues/5, (+blues&purples):45x3, 135x3, 185x2; suit on/straps down:225x2, 260x2 285x2, 315x1(about 595 at top) Rev. hyper:200x10x3sets sea. hammer leg curl:75x10x3sets KB windmills:12Kx5ea. side, x8ea. side
*- had a pair of single ply powerpants that I never wear because they're too small. So based on correspondence with Brent Mikesell, I decided to cut the legs way up so that there would be nothing on my legs. I also took some off the top so that I could actually get them on.
I finally got around to measuring the box height. It's about 12-1/4". With the briefs and canvas, I was able to get down to the box. In fact, I kind of got stapled to the box on my first rep with 225 as I wasn't quite sure of the groove yet. But, I was able to get off the box without any help. So next week, I'm going to do a lighter gear workout with my new briefs and see how that works for depth. I'd like to be able to wear something under the canvas to have a little extra support for my hips.
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Post by vince148 on Aug 25, 2007 14:14:36 GMT -5
Sat 8/25/07 BP acc. day speed BP(+1/2minis):45x8, 65x5, 85x3x9sets...alt 3 grips; 1B:105x3, 125x3, 145x3...all w/6-3-1 pause 4B RGBP(+1/2minis):185x3, 205x3, 225x3, 235x3 Tate's:40sx12x3sets rear delt mach:70x12, 80x10 rope face pulls:110x12, 120x12
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