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Post by buffman on Jul 14, 2007 4:55:16 GMT -5
Current mood: ready for some roast!
Early Friday morning was Powersports curl night.
I was kind of expecting a ho hum workout, but sometimes sleeping giants can be awaken. I had been sore for 3 straight days from squatting so I was pretty sure I was just going to give my best effort to repeat last weeks curl workout, but oh how things changed............. and here it is
Powersports Curls
25 lb db warmup
103x8
138x3
163x1, felt strong so I decided to give 168 another try(I missed 168 last week)
168x1, Praise Adonai! (see video below)This was AWESOME! On a less then perfect feeling night I blew this up. I am definitely doing some solid training. So I decided to just go for a lifetime PR of 173.
173x miss at midpoint, but I was very pleased to give this a shot. When you can get to the max lift means you are making progress and this will fall in the next several weeks. Time to start curling in the 170's soon.
163x2, very happy with these lifts(see video below)
158x3
158x3
Lockouts-half reps from top
133x5
133x5
21 set with 108 lbs, nice & tough
mini band curls- 12 reps each arm
Isolation Inch Dumbell curls with 63 lbs
2 set of 6 reps with no rest
This was a great curl workout and things are progressing in a very strong way towards the 2008 Pro Powersports Championship.
Here is the video of the 168x1 and the 163x2 curl sets. Just for some background information, the hat is from Costa Rica and goes with the musical theme ( I was thinking about our cruise earlier this year) and no I am not going to become a dancer, it was spontaneous excitement. Sometimes it happens. Shalom Aleikhem and Enjoy!
www.youtube.com/watch?v=zGqnH_Azcro [/color]
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Post by Tom Isbell on Jul 15, 2007 13:26:38 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. I figured that was you. You and JT competed. I just bombed in charlotte. That start command throws me every time. I enjoyed that meet though. It was fun seeing all of those 220 class benchers at one meet. I wasnt ready but in the next year or so I will be. I got 520 at 121 bwt at a meet in May and I havent done any equipped work at all. I will change that. I am thinking of doing some board work equipped once every two weeks or something. Are you doing any full meets? As I remember you are a pretty good deadlifter. I hope all is well with you and JT both. I know JT is on top right now with a raw bench of 470! Take care, tom
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Post by buffman on Jul 16, 2007 3:01:15 GMT -5
That was a great meet in Charlotte. It was my 4th USAPL Bench Press nationals and every one of them has been awesome. I wish I could go this year, but it is the weekend before thanksgiving. That is a really bad time for me. Work is crazy then.
As for full meets, I do NASA Powersports once or twice a year(curl, bench and deadlift all raw).
Yeah don't remind me that JT is on top right now. I hear it from him enough on the phone. He just hit 485 RAW on Sunday in West Virginia! He is red hot right now!
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Post by pitbull on Jul 17, 2007 18:15:29 GMT -5
That was a great meet in Charlotte. It was my 4th USAPL Bench Press nationals and every one of them has been awesome. I wish I could go this year, but it is the weekend before thanksgiving. That is a really bad time for me. Work is crazy then.
As for full meets, I do NASA Powersports once or twice a year(curl, bench and deadlift all raw).
Yeah don't remind me that JT is on top right now. I hear it from him enough on the phone. He just hit 485 RAW on Sunday in West Virginia! He is red hot right now! The friendly competition between the two of you helps to encourage me. Brad and I are starting build that type of friendship for the MPF division of Power Sports.
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Post by buffman on Jul 18, 2007 5:26:40 GMT -5
Current mood: Hoping for a big October? Category: Hoping for a big October? Sports
Early Wednesday morning was Bench Press night this week. Usually I bench on early Tuesday, but I worked 6 days last week and even though I was off from work the previous night I was just a little too tired to give it a go. So I decided to wait one day and back off the volume a little, because my next Bench night is only 6 days away. It was a good idea to wait, as I had a fairly easy day at work and came to the garage gym ready to go.
So here are the numbers......
Bench Press
135x10
225x10
315x8
405x3, very solid and strong despite flairing my elbows on the 3rd rep.
445x1, I felt good in the warmups and wanted to test and see where I was. This went up well, but I am still just needing a little more rest before attempting another PR.
420x4, the first 2 reps were a double. Then I did two singles with 30 seconds rest each. Very Good set!! Praise Adonai!(these are on the first video)
Long Pause reps
345x6, really great set. This was a PR at 345 with pauses. I had done 5 reps several times but 6 reps was SOLID tonight. Glory to the Father! (this set is the second video and I let you meet my training partner, Zeke!)
345x5, another strong set.
Sparq band presses, 1 minute of continuous pressing. Nice and tough!
Did some stretching and took my training partner outside for a walk! He enjoyed the walk at 4 in the morning!
Shalom Aleikhem!
Here is the 420x4 reps video.
www.youtube.com/watch?v=g19dVJc9IHE
Here is the 345x6 reps video with my training partners youtube debut! www.youtube.com/watch?v=QoZpOS-Nufg
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Post by buffman on Jul 21, 2007 3:55:27 GMT -5
Current mood: hopeful
Early Friday was Squat and Biceps night.
As I mentioned in a previous blog, I am running a day behind this week and have taken as little of volume out of each workout so I can fully recover, hopefully, for a big lifting week next week. So I started this combined workout night with Powersports Strict curls.
Strict Curls
25 lb db warmup
103x8
143x3
163x2, this was a good set and with some extra rest I feel a third rep in the near future.
153x3
153x3
153x3
Curl lockout/ half reps from top
133x5
133x5
that was it for curls, but it was a very effective workout.
SQUATS!
the plan was to do a full Squat workout with all the accesory training, but it got short as you will read.
50 lb bar x10
140x10
230x10
320x8, started feeling queazy and nauseaus(sp?)
410x3, these went well, but I was really dealing with wanting to hurl.
425x3, these were good and I was still feeling turbulent(see video reps)
370x7, (see video reps)very good set and that was it! My stomach was saying stop or I will make you pay. So instead of trying to do a lot of fast paced cardio I called it a night.
This was a good workout and I left plenty in the tank, literally!
Shalom Aleikhem!
here is the 425x3, 370x7 sets, enjoy! www.youtube.com/watch?v=lnr7Txd5Pyk
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Post by Doug Parrish on Jul 24, 2007 14:28:12 GMT -5
Every time I read your workout here I have this sudden urge to hit the "reply to this blog: add one blessings" button. :')
Clay, Cliff, Clint, that was one fine workout.
:')
(Inside joke, folks......)
God Bless!
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Post by buffman on Jul 25, 2007 4:30:18 GMT -5
Current mood: dreaming of Aruba!!!!!!!!
Well this is take 2. I typed this once and the Internet Explorer restarted on me. That stunk!
Early Tuesday morning was Bench Press night. I had gotten some excellent sleep and my body felt ready to turn in a big workout.
Onto the lifting.......
Bench Press
15 lb shoulder rotations
135x10
225x10
315x8
405x4, this was a great set and gave me some great momentum.(see 1st video below) So I took that momentum and went for a big raw PR.
465xMISS this was sooooo very close. I got to within 3 inches of locking this out and it stalled. It was so close yet so far away. (see 1st video below)
440xMISS with competition pause. I just wanted to try this. Probably not the best idea after a PR attempt.
425x1, missed a 2nd rep
425x1, missed a 2nd rep again, UGHHHH! This was a little frustrating. I had put to much effort into the previous sets and just lacked the umphh to finish these sets.
405x6, the first 3 were a triple and the last 3 were 3 singles with 30 seconds rest. This was a FANTASTIC set with awesome intesity. (see 2nd video below)
Long Pause reps
345x5
345x5
25 lb chest flyes on stability ball for 12 reps
Tricep pushdowns
monster band with 50, 60, 70, 80 lbs
5 reps each weight
Sparq Band Press
1 minute of continuous pressing
This was a a solid workout with a few great sets(see videos), I really got sore from this one and I am stoked about my next meet which looks like it will have some big PRs!
Here is the 405x4, 465 x very close miss video! www.youtube.com/watch?v=qQvAG2cKX-4
This is the 405x6 set video www.youtube.com/watch?v=shsOMH8xx7I
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Post by buffman on Jul 25, 2007 4:32:26 GMT -5
It is all good Dopar! ;D Shalom Rav!that is wayyyyyy too big!
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Post by Doug Parrish on Jul 25, 2007 11:10:55 GMT -5
Right back at you Buffman!
Nice benching!
God Bless!
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Post by Tom Isbell on Jul 25, 2007 16:57:10 GMT -5
Very strong benching clint. I see what you are doing a little different than I am. You are doing a pump set with 315 and then straight to the heavier stuff. I also follow the heavy stuff with pauses. They seem light after the others.
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Post by buffman on Jul 26, 2007 1:14:30 GMT -5
Isbell Thanks for the reply The 315 is a warmup set. I do 8 reps to get some blood pumped into the muscles and get ready for some heavy iron! It also gives me any idea of how the workout will go when I get heavier. [/color]
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Post by buffman on Jul 26, 2007 5:05:59 GMT -5
7/26/07 Deadlifting, return of the DEADS! Current mood: cd player broke!
Tonight was Deadlifting night. It has been quite a while since I had the opportunity to pull. So I was a little aprehensive about this, but physically I felt good!
So here are the results............
Deadlift
barx10
135x5
225x5
315x5
405x5, felt okay but I watched this on video and I basically straight legged it.
465x3
505x1, conventional after warming up sumo. This was hard!
505x2, Sumo style and much better all around. I do a modified Sumo with my legs closer in to get more push from the floor. (This is on the video set below)
475x3, nice strong set(also on video below)
475x3, I had more, but I am a LONG way from competing the Deadlift so I chose to save it.
Calf Raise
3 sets of 12 reps, wide and narrow
Ab Crunches
3 sets of 12 reps
Stairclimber
11 minutes
STRETCHED and walked ZEKE around the block!
Here is the 505x2 & 475x3 video. Enjoy!
www.youtube.com/watch?v=Mem53ZOCvEI
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Post by Doug Parrish on Jul 26, 2007 7:32:47 GMT -5
Nice deads for a bench guy! :') Looks like all that squatting has kept up the deadlift pretty well. How frequently do you train the deads? Once a month? Every six weeks? I get right envious..... I hit 'em every 14 days and, well, improve slowly..... :')
God Bless!
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Post by buffman on Jul 27, 2007 4:51:03 GMT -5
Current mood: stupid cd player is broke!
Early Friday was curl night this week.
I was and still am pretty sore from the previous days Deadlift workout, so I wasn't sure how well I would fare curling. I just decided to take a solid workout and get some rest for Saturdays Omega Force program. I backed off the volume, but I cranked up some great intensity. So here it is..........
Powersports Curls
25 lb dumbell warmup
103x8
143x3, this was okay
153x3, nice set so I decided to do it again
153x3, again a solid set so I will try a three peat.
153x3, well Praise Adonai! This was great. I got 3 sets of 3 reps with 153. Very solid and I am definitely seeing a 170+ curl in competition soon!
148x5, gave it a Big effort and came through!
21 set with 113 lbs, this was tough, but I finished it. This was also the most I have doen on a 21 set. So I am very pleased!(this is on the video set below)
Mini Band Curls, 12 reps each arm(see video)
That was it! Nice and sweet. I was very pleased the way this went since I had a lot of soreness from the Deadlift workout.
Here is the 113 lb 21 set & the mini band curls, enjoy!
www.youtube.com/watch?v=Z47UYTOqpGQ
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