|
|
Post by buffman on Jul 10, 2007 0:00:20 GMT -5
7/6/07 Powerpsorts Curls, the Journey Continues.............
Current mood: Seeing what is to come!!!!
Tonight was Curling........
I felt okay going into this workout and was give it a strong effort. So let's get to it.
Powersports Curls
25 warmup
103x8
138x3
163x1, this was great. (see video)
168xmiss, missed at midpoint. I had all the power I needed from the bottom, but missed at the top. THAT WILL CHANGE!
168xmiss, same as previous lift. This will fall soon!
163x1 tried for 2 but missed at 90 degrees.
158x3, strong and felt powerful(see video)
158x3 another great set
Lockout from midpoint!
133x5
133x5, I can feel the improvement in these over the last month. They are really helping my curl. Thanks Big Willie for the idea!
21 set with 108 lbs, this was tough and fun!
mini band curls, 12 reps each arm
Isolation Inch Dumbell Curls
63lbs x 6 reps for 2 sets with no rest!
This was a great curl workout and I can see and feel the improvement. The Journey Continues...... with More To Come.
Here is the 163x1, 158x3 videowww.youtube.com/watch?v=fG7hP6_uYFE
|
|
|
|
Post by buffman on Jul 10, 2007 4:51:19 GMT -5
7/10/07 Bench Press, pressing onward.....
Current mood: hopeful for the near future
Early Tuesday was Bench Press night. I was having some stiffness and soreness from work this past week, plus I had to mow earlier in the day so I was a little unsure what was going to happen. All that aside here are the results...........
Bench Press
15 lb shoulder rotations
135x10
225x10
315x8
405x3, felt strong, I was kind of surprised.
435xmiss, I thought I felt strong, but this has happened before when I was just a little stiff, The heavier lifts are where I struggle when I have some leftover soreness.
425x1 missed a second rep at the top. Just need a little extra rest and a little less work, but I do like the money it produces.
415x4, this was a double followed by two singles with 30 seconds rest. (this is the set on the video and the music is great )
385x4
Long Pause reps
345x4
345x5
25 lb chest flyes on stability ball x 12 reps
Tricep pushdowns
monster band + 50,60,70,80 x 5 reps each weight
Sparq band presses for 1 minute
This was a really good workout. I have been making wonderful progress (Praise Adonai), especially when I have an off night like tonight and still have a strong workout. I believe some more PR's are coming soon and there will be More to Come........
Here is the 415x4 Bench Press with 30 seconds rest between sets, enjoy!www.youtube.com/watch?v=uHMU7n-0GYQ
|
|
|
|
Post by willbrothers on Jul 10, 2007 5:49:47 GMT -5
Good work! Very strong benching and curling.
|
|
|
|
Post by Doug Parrish on Jul 10, 2007 7:40:15 GMT -5
Hey stranger! I haven't been online at the house in over a week, so I'll get back to your log hopefully sometime this week.
Looking strong! COUNTRY strong! :')
God Bless!
|
|
|
|
Post by pitbull on Jul 10, 2007 8:39:46 GMT -5
Impressive training, brother.
|
|
|
|
Post by buffman on Jul 11, 2007 2:26:50 GMT -5
willbrothers, Doug and Bryan
Thanks for the replys.
I plan to make this a regular training thread.
|
|
|
|
Post by pitbull on Jul 11, 2007 6:00:51 GMT -5
Cool. I always enjoy hearing about your PS training. You are truly one of the greatest PS lifters of all time and it inspires my pathetic training.
|
|
|
|
Post by willbrothers on Jul 11, 2007 22:34:01 GMT -5
I'll echo that sentiment. Weaklings like myself need inspiration
|
|
|
|
Post by buffman on Jul 12, 2007 4:16:18 GMT -5
Current mood: feeling the pain of going DEEP!
Wednesday was Squat night. I had not gotten the opportunity to Squat in 3 weeks, so I expected to be rusty. Regardless of rust, I was going to go down into the deep hole and rise with power surging from the hammys, all while having a glorious time Squatting.
So here it is, my raw squat workout wearing a back warmer and knee sleeves.
SQUATS, and they were deep, no halfways here!
50 lb bar x10
140x10
230x10
320x8
410x3, this was an okay set, but way harder than expected.
420x3, this was very uncentered. I was off balance on this set. Plus this FELT really heavy. I was kicking this weights butt 3 weeks ago. I got the reps in, but it was tough. (this set is on the video)
370x6, these were SOOOO much better reps. I got my setup correct and felt really balanced and went extra deep in to the hole. I honestly wish I had filmed this set instead, it was much smoother and with better form!
Calf Raises
3 sets of 12 reps with 80 lb dumbells each hand. I did superset body reps after each set.
Ab Crunches
3 sets of 12 reps
Stairclimber for 10 minutes
1 mile on Bike
and STRETCH!!!!!!!!!!!!!!!
This was a good workout, but much harder than expected. I do believe next weeks Squat will go much smoother because I knocked off a lot of rust in this workout!
Here is the video of the 420x3 Squats
www.youtube.com/watch?v=SxfFp-A5a6E
|
|
|
|
Post by pitbull on Jul 12, 2007 5:12:53 GMT -5
Now, I know that you do squats for powerlifting, but do they help your PS total? Or do they detract from it?
|
|
|
|
Post by Tom Isbell on Jul 12, 2007 13:10:19 GMT -5
nice benching man. I think I know who this is. Clint nasa / usapl???
You do almost the same thing as I do. You have a few pounds or one rep on me with things. I may need to go one more set a little heavier.
again nice benching. I admire the dedication.
|
|
|
|
Post by Tom Isbell on Jul 12, 2007 13:11:38 GMT -5
Now, I know that you do squats for powerlifting, but do they help your PS total? Or do they detract from it? Bryan: I will let buffman answer for himself but I will just say that doing squats for heavy 3-5 rep sets helped my bench trememdously. If you are able to do them (I know you work out at home) it is worth a month or two of trying. Tom |
|
|
|
Post by buffman on Jul 13, 2007 2:11:26 GMT -5
Isbell
I am who you say I am. We competed together in Charlotte last year at the USAPL BP nats. 
Yes you are right Squats do seem to keep my testorone levels high, or it feels that way. Carryover directly to the bench, maybe, not sure of a direct connection.
Bryan
Stronger legs and a stronger back = what? ;D
I am not sure why you might surmise more strength takes away from a Powersports Total. I do use the cambered squat bar because of powersports, because a regular squat bar really puts a lot of stress on my shoulders. A cambered squat bar does not.
|
|
|
|
Post by pitbull on Jul 13, 2007 5:06:40 GMT -5
nice benching man. I think I know who this is. Clint nasa / usapl??? You do almost the same thing as I do. You have a few pounds or one rep on me with things. I may need to go one more set a little heavier. again nice benching. I admire the dedication. Yes, this is Clint. I think the three of us were all at the PS Natioals a couple years ago. Either the one at KY or TN, I don't remember which. Clint has a better memory than me. |
|
|
|
Post by pitbull on Jul 13, 2007 5:09:01 GMT -5
Bryan
Stronger legs and a stronger back = what? ;D
I am not sure why you might surmise more strength takes away from a Powersports Total. I do use the cambered squat bar because of powersports, because a regular squat bar really puts a lot of stress on my shoulders. A cambered squat bar does not. Do you rotate one week squats and the next DL? Or do you do both in the same week? My hesitation is the stress that squats puts on my right knee. You probably remember it popping out at the one WV meet a few years ago. Also, my concern that it will overtraining the muscles that I want for a stronger DL. Not worried about the stress on the shoulders. Never had a problem there. |
|
