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Post by vince148 on Oct 15, 2007 19:07:05 GMT -5
Mon 10/15/07 Lower acc. day two hand KB swing:16Kx15, 20Kx15; dbl KB swing:2-25Ksx15x2sets sea. hammer leg curl:50x15x4sets band GMs:15w/green, 15w/blue TGUs:12Kx3x2sets ea. side
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Post by vince148 on Oct 17, 2007 19:10:36 GMT -5
Wed 10/17/07 BP day BP:45x8, 95x5, 135x3, 2B:165x3, 195x1; 2B & rev. greens:225x2, 255x2, 285x1, 315x1, 340x1...PR band pushdowns:4x15w/mon.mini sea. hammer iso low row:140x10x3sets, 90x18 rear delt mach:50x12x2sets
All benching was raw today. Nice to hit a PR going into the meet.
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Post by vince148 on Oct 19, 2007 18:04:26 GMT -5
Fri 10/19/07 DE SQ day Box SQw/buffalo bar(loose Preds):45x5, 135x3, 205x2, 245x2x3sets, 275x2x3sets 45 back raise w/mini:10w/bwt, 2x10w/25# rev. hyper:140x10x3sets st. ab pulldowns:100x15x2sets
Last squat day. One more light bench day on Monday, then I'll rest the rest of the week. Weight is good. I've lost 5 pounds over the last week. My scale is off, so I think 1-2 more should do it. I hate worrying about weight the last week. So I try to cut it earlier so that I can start to eat carbs by mid week.
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Post by vince148 on Oct 22, 2007 17:37:45 GMT -5
Mon 10/22/07 DE BP day BP:45x8, 75x5, 115x3x2sets, 135x3x2sets; 2B:155x2 singles tri pushdowns:50x15, 60x15, 70x15, 80x15 sea. hammer iso row:90x10, 140x10x3sets side laterals:2x12w/15s alt. w/alt. front raise:2x24w/15s
That concludes my training. Weight is good. Rest up until meet.
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Post by vince148 on Oct 28, 2007 7:40:41 GMT -5
Results of meet are posted above. Praise God, it was a good year.
I didn't get all of the goals that I wanted for this year, but I did well.
If my numbers were correct, I think my squat will be #5 all-time for this age group. Not too bad. I finally broke the 300 bench press and 400 deadlift barrier. That was a long time coming.
Leaves me with lots of things to do for when I turn 50 like squatting 600 and breaking the 1300 total.
Anyway, I'm now going to take a couple of weeks off. With AAPF Nationals in April, I don't really need to start any serious training until December. So, I won't be posting any training for a while.
I guess that about wraps up my year of before I turn 50.
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Post by Tom Isbell on Nov 16, 2007 13:03:44 GMT -5
Hey vince: Do you do bands each week?
I have been told that you can get injuries doing that and that they should only be done about every three weeks.
I dont know much about bands. That is one thing that will take my bench up even more. I have friends that use them and I plan on going and learning.
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Post by vince148 on Nov 16, 2007 15:57:11 GMT -5
Yes, I pretty much do bands every week in my squat cycles. I never really did do what is considered "DE" speed work though. Most of the time, it was heavy band cycles and circa max stuff.
Before I got into canvas, my squat cycles were 1. blues and purples 2. blues and greens 3. blues, greens and purples...when you get to this tension (about 430#), your bar weight will not be very much. weeks 4-6 were green bands to help recover and get ready for next phase weeks 5-9 circa max with greens and purples and chains weeks 10-13 some gear work and deload
Now that I'm in canvas, I have to structure things a little differently, especially since I'm now deadlifting on my squat days to help with recovery.
As far as bench is concerned, I do a lot of reverse band stuff. Once in a while I'll bench against the bands for max effort workout. Not too much though because I find I feel more beat up after benching with bands. I don't feel that way after squatting. However, I will use bands for high board work and speed work.
I use them for deadlift pulls as well, but not every week.
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Post by Tom Isbell on Nov 16, 2007 22:13:55 GMT -5
Do bands do a lot for squats?
I may incorporate that into my squat workouts. I could probably do that a lot.
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Post by vince148 on Nov 17, 2007 7:49:16 GMT -5
I will say this. Bands did A LOT for my squat.
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