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Post by vince148 on Aug 27, 2007 17:51:19 GMT -5
Mon 8/27/07 DL day SSB GMs off pins w/2 chains:135x5, 185x5, 225x5, 245x5, 265x5 DL w/dbl.dbl.minis:225x2singles...first single I didn't have the bands set right, so did another, 250x1, 275x1, 300x3singles single leg press:120x10R&L, 140x10R&L, 160x6R&L sea. hip abd:120x12, 130x12...paused all reps pull-thrus:150x12x2sets
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Post by vince148 on Aug 29, 2007 20:04:48 GMT -5
Wed 8/29/07 BP day Floor Press:45x8, 75x5, 105x3, 135x3, 165x3, 185x3, 205x3, 225x1, 235x1...PR 4BRGBP:225x5, 245x5, 265x5, 285x5 rolling db tri ext w/mini behind back:30sx12x4sets CSR:90x8, 100x8, 115x8
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Post by vince148 on Aug 31, 2007 13:37:01 GMT -5
Fri 8/31/07 SQ daySQ(briefs):45x5, 135x3, 225x3, suit on/down:315x2, wraps:405x2, straps up: 455x1, 495x1, 525x1 Rev. hyper:230x10x3sets sea. hammer leg curl:75x10x3sets st. ab pulldowns:100x15, 110x15 two hand KB swings:16Kx15, 20Kx20 Here's the video of my squats after I put the suit on. I cut a pair of single ply powerpants that were too small for me and have them underneath. I shortened the legs and took some off the top with the hopes that it would keep my leg from going in as well as make it easier to get to depth. www.youtube.com/watch?v=qkz1OzowsAM
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Post by vince148 on Sept 2, 2007 14:42:13 GMT -5
Sun 9/2/07 ME BP day BP:45x8, 75x5x2sets, 105x3, 135x3 38-X,3B:185x3 2B:225x1 1B:275x1 n/b:325x1...less than a board from touching; 325...went back into racks, no good, jumped to 335...everything was perfect...20#PR, then took 2 tries, maybe it was 3 with 355 and one with 365...had technique issues, so dropped to 345...came off chest real good, bar started going back, but I was able to recover and complete the lift...30#PR.
My wife had some things she needed to get caught up on today so I was able to work with some people that know benching, although I had to drive about an hour and a half to get there. But it was well worth it. Needless to say that I had to learn how to bench all over again. So for the first time bringing the bar to my belly, widening my grip even more and having the shirt much lower than I'm used to, this was a real good session. My goal is to get 365-375 here real shortly as I iron out some of the technique glitches and get used to the new feel.
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Post by vince148 on Sept 4, 2007 10:03:14 GMT -5
Tue 9/4/07 SQ/DL acc. day cybex CSR:100x8, 125x8, 150x8 st. v-handle pulldowns:100x10, 110x10, 120x10 sea. back ext mach:100x10, 125x10, 150x10 45 back raise w/mini around neck:bwt/10, 25#x10, 50#x10 ly. leg curl:63x10x2sets, 75x10 single leg press:140x10x2sets ea. leg sea. hip abd:110x12, 130x12...pause all reps kneeling abs:90x15, 100x15
I decided to just do some accessory stuff today and because I didn't feel like driving an hour to use the RH or pull the sled, I just went to the local "fitness center".
I'm going to change things up a little for the rest of this cycle to see how it works. Mondays will basically be lots of assistance work for SQ and DL. On Fridays, Iwill do alternating weeks of ME SQ and DE SQ/ME DL. This way, I'll be going heavy on leg/back work just once a week. I don't have problems squatting heavy every week, but when I add heavy DL and back work in addition to heavy squats in the same week, it starts to take its toll, especially when I start hitting the 5-6 week out mark. So we'll see what happens.
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Post by vince148 on Sept 5, 2007 19:59:40 GMT -5
Wed 9/5/07 BP day BP:45x8, 75x5, 105x3, 135x3x4sets...these were done to practice new form. 3B CGBPw/2chains:135x3, 165x3, 185x3, 205x3, 225x3, 235x0 Tate's:40sx8...started a second set, but felt this popping that I've never had, so decided to not do anymore. one arm band pushdowns:3x25w/mini ea. arm
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Post by vince148 on Sept 7, 2007 11:11:54 GMT -5
Fri 9/7/07 SQ day Box SQ(briefs):45+blues/5, (+blues&purples):45x3, 135x3, 185x2, (suit on/down):225x2, 265x2x2sets, 295x1, 325x1, 355x1...might have gotten a little help off the box. Rev. hyper:230x10x3sets band leg curl:2x20w/green pull-thrus:150x15x2sets
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Post by vince148 on Sept 8, 2007 15:37:07 GMT -5
Sat 9/8/07 Upper back day sea. iso hammer row:180x8, 230x8x2sets, 250x8 front pulldowns w/wide palms in bar:100x8, 120x8, 140x8 V-handle pulldowns:120x15, 140x15 sea. db cleans:25sx12x3sets rope face pulls:110x12x2sets, 120x12
I'm starting to make a lot of changes to my training, mostly to get more rest and promote recovery. I'm noticing that I just don't seem to be able to maintain my intensity levels when I'm training heavy all 4 days. So my plan for right now going into this next meet is to have just two heavy training days, one for BP and the other for SQ/DL. Then there will be an upper back day to work my lats, traps and rear dellts and a lower body day of RH, back raises and other remedial stuff. Maybe 3 weeks out, I'll drop all the recovery stuff and just train 2 days. I'm not for certain on that, so we'll see when we get to that point.
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Post by vince148 on Sept 10, 2007 18:59:20 GMT -5
Mon 9/10/07 SQ/DL acc. day Rev. hyper:200x10, 300x10, 400x10 45 back raise:2x10w/50#, 1x20w/bwt sea. hammer leg curl:75x10x3sets single leg press:140x10 ea. leg, 120x15 ea. leg sea. hip abd:120x15, 130x15
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Post by vince148 on Sept 12, 2007 20:02:03 GMT -5
Wed 9/12/07 BP day BP:45x8, 75x5, 105x3, 135x3 rev green & 2B:185x3, 225x3, 250x3, 285x1, 315x1; shirt:335x1...rt. tri is still bruised pretty good and it was just too sore to go any further. 4B, rev greens, pinky on rings:255x5, 295x5, 315x3, 325x3 v-handle pushdowns:50x25, 40x25
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Post by vince148 on Sept 14, 2007 11:01:35 GMT -5
Fri 9/14/07 DE SQ/ME DL day Box SQw/buffalo bar & greens(loose Preds):45x5, 135x5, 185x3, 225x2x6sets...very fast and easy. Rev. band DL(pin14w/choked purples)powerpants and TRX/straps down:135x5, 225x3, 275x1, 315x1, 365x1, straps up:405x1, 435x0...got it to knees, 425x0...just barely cleared floor rev. hyper:180x15, 230x15 st. ab pulldowns:110x15, 120x15
Maybe I was just tired from the heavy back work on Monday or from the 20 minutes it took me to get into my gear. Regardless, my DL seems to have gone into the toilet, at least for today. More changes coming.
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Post by vince148 on Sept 15, 2007 14:05:46 GMT -5
Sat 9/15/07 Upper acc. day sea. hammer low row:90x10, 180x8, 200x8x2sets wide grip front pulldowns,palms in:120x8, 130x8, 140x8, 150x6 sea. low cable rope face pulls:40x12, 50x12, 60x12x2sets ly. rolling db tri ext:30sx12, 40sx12x3sets...Tris didn't seem to bother me today. Maybe their healing up finally.
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Post by vince148 on Sept 17, 2007 17:55:56 GMT -5
9/17/07 Lower Acc. day Rev. hyper:180x10x2sets, 230x10x2sets band GMs:3x15w/green band leg curls:3x20w/green sled dragging:2x150ftw/1plate, 2x150ftw/2plates crunch on stability ball w/mini:2x15...really bad cramping afterwards. side bends w/mini:2x15 ea. side
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Post by vince148 on Sept 19, 2007 19:45:14 GMT -5
Wed 9/19/07 BP day BP:45x8, 95x5, 135x3, add 2 chains & 2B:135x3, 165x1, 195x1, 225x1; shirt on,38-X:275x1, 1B:315x1 lockouts(#3),pinky on rings:225x5, 275x5, 325x5, 365x5 shoulder horn:10sx15, 15sx15
PTL! No tricep pain. Everything felt normal. The only trouble I'm having right now is staying tight on my set up. That's because I train with bigger guys and the bar is set too high for me. So my upper back and shoulders are always off the bench when I get the handoff. But I think I have a way to fix it. So we'll see what happens the next couple of weeks.
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Post by vince148 on Sept 21, 2007 18:00:07 GMT -5
Fri 9/21/07 MESQ/DEDL daySQ(briefs):45x5, 135x5, 225x3, wraps:315x2, suit bottoms:405x1, straps up:475x1, 515x1, 555x1 speed pulls off 2"plates:245x 6 singles st. ab pulldowns:110x15, 120x15 band side bends:15ea. side w/mini, 15ea. side w/mon.mini I believe my squat technique and depth are getting much better. Here's the vid... www.youtube.com/watch?v=Twetum9_P30
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