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Post by buffman on Jul 27, 2007 4:54:40 GMT -5
Dopar,
I hit the Deads every 14 days or two weeks as well. I have just had a difficult time doing so. This week got me started back in the rotation. 1 week Squat, next week deads!
Train Hard!
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Post by Doug Parrish on Jul 30, 2007 15:10:01 GMT -5
Thanks, big guy! I'd probably try rotating squats and deads, but I just enjoy squatting so much I'd 'bout hate to NOT do it for two weeks.....
:')
God Bless!
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Post by buffman on Aug 1, 2007 3:51:28 GMT -5
Current mood: Ready for Aruba!
Early Tuesday morning was Bench Press night. But before this blog gets rolling I must let you know that this previous week I was sent an invitation to be a member of Team USA at the NAPF/IPF North American Bench Press Regional Championship in Aruba this October. I most graciously accepted and I am currently going about the business of getting all my pieces in order to attend this event. So for the next 13 weeks the tone and format of each bench press workout will be based around getting prepared for this meet. I am very grateful to USA Powerlifting and Robert Keller for this opportunity and plan to do everything I can to bring home a medal, hopefully a GOLD Medal!
So with that said lets dig into this weeks Bench Press workout!
Bench Press
15 lb shoulder rotations
135x10
225x10
315x8
405x3, very solid and ready to go.
425x4,(see first video below) the first two reps were a double, followed by two singles 30 seconds apart. This was a fantastic set that felt sensational, Praise Elohim!
Lockouts
455x1
495x1, very strong.
520x1, this was sold and it is heavier than my opener will be in Aruba.(see second video below)
530x1, this was a 2007 PR and heavier than my seconf attempt in Aruba will be. Praise Adonai!(see secnd video below)
Pause reps
345x5
345x5
25 lb dumbell flyes on stability ball for 12 reps
Tricep pushdowns
monster band + 50, 60, 70, 80 with 5 reps each weight.
Sparq Band Presses fro 1 minute
This was a Superb workout and sets the groundwork for an excellent training run up to thh NAPF Bench Press meet.
Here is the 425x4 reps set video
www.youtube.com/watch?v=vPrpc1EoLTI
Here is the 520x1, 530x1 Lockout sets video
www.youtube.com/watch?v=YNKlp6XfuUU
SHALOM RAV!
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Post by vince148 on Aug 1, 2007 6:25:31 GMT -5
Awesome work.
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Post by buffman on Aug 2, 2007 5:40:46 GMT -5
Current mood: feeling the deepness!
Well this is take 2 of this blog. It was Squat night and it was good. I am going to be a little more brief than normal and get straightto it as I am a little frustrated that I lost my first attempt, which was a nice blog!
Squats raw with no belt wearing rehband knee sleeves
50 lb bar x 10
140x10
230x10
320x8
410x3, vey nice set
430x4, I was planning on 3 reps here, but I had plenty of power and nailed a 4th rep, Praise HaShem! HaShem means the name in Hebrew.(this set is on the video below)
380x5, this was a nice clean set and DEEP!
Calf Raises with 80 lb dbs in each hand
3 sets of 12 reps
Ab Crunches
2 sets of 12 reps
and STRETCH!!!!!!!!!!
No cardio tonight, I will do it tomorrow on back & biceps night. So I walked the Saint Bernard around the block!
Here is the 430x4 Squat video, enjoy! www.youtube.com/watch?v=jlq83mUmVPE
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Post by buffman on Aug 2, 2007 5:42:05 GMT -5
Thanks for the nice words Vince. You are one strong dude, where do you compete?
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Post by vince148 on Aug 2, 2007 8:16:42 GMT -5
Thanks. I'm in Michigan. I'll be doing AWPCs this weekend in Chicago.
BTW, You could have easily done a 5th rep!
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Post by buffman on Aug 6, 2007 5:42:21 GMT -5
Current mood: thrilled!
Early Saturday morning was my weekly Biceps and back workout. I was having some shoulder soreness in my right shoulder and I almost decided against the workout. Good thing I didn't cancel, because this went great! I was totally shocked!
Powersports Curls
25 lb db warmup
103x10
143x3
158x2, this went up smooth so I decided to give 173 alifetime PR a shot.
173x1, Prasie Adonai! I knew I was getting close to this, but I was shocked at the power I had through my sticking point. I was very thrilled to be back in the 170's(see video below)
163x2, I just missed 3 at the midpoint. 3 reps is close on this weight(see video bleow)
158x3
158x3, both of these were vey solid.
Lockouts, half reps from the top
133x5
133x5
113 lb 21 set, this was tough
mini band curls 12 reps each arm
Front Lat pulldowns w/110lbs
3 sets of 8 reps
Close grip pulldowns w/ 110 lbs
3 set of 8 reps
Front Pullups with Sparq band
3 sets of 12 reps
Bent over rows with Sparq Band
3 sets of 12 reps
This was a super workout and very encouraging. I just have to quit sleeping on my right shoulder so it will not be sore so often,
Here is the 173x1(PR), 163x2
Powersports Curl set www.youtube.com/watch?v=9YBzATIW3L0
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Post by buffman on Aug 7, 2007 4:29:39 GMT -5
Current mood: gaining momentum!
Tonight was my weekly Bench Press night. I always look forward to this night and this night was no exception. Going into this workout I was still a little sore and stiff from my previous biceps workout. This left me a little concerned about whether or not I could hit my goal I had for tonight. My goal is 415 for 6 reps, one triple and 3 singles after the triple with 30 seconds rest. So here are the results....
Bench Press
15 lb shoulder rotations
135x10
225x10
315x8
405x3, went well, but 405 has been better
415x5,(see video below) I got my triple in one set and followed up with 2 singles with 30 seconds rest between each. I thought about 6, but the finish of the fifth rep made me decide to save it for another week. 5 reps were nice. Praise Adonai!
385x5, felt good
Long Pause reps
355x5 reps, I went up 10 lbs over normal on this and this set was super.
355x5, another big 5 pause reps, very pleased.
25 lb chest flyes on stabiliy ball for 12 reps
Tricep pushdowns with monster band
50, 60, 70, & 80 lbs 5 reps each weight.
Sparq Band Presses for 1 minute, this was tough !
Overall a very solid workout that keeps the momentum moving towards Aruba!
Here is the 415x5 reps set, click on the link & enjoy! www.youtube.com/watch?v=iWQ9WT-0sfM
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Post by buffman on Aug 11, 2007 2:38:44 GMT -5
8-9-07 Deadlifting.........Chuck Norris Style! Body: Early Thursday was Deadlift night. I was feeling okay and was ready to rip some iron. I am currently alternating weeks between Squatting and Deadlifting. This is really beneficial where recovery is concerned. So lets get right to it shall we............
Deadlift, wearing a lever belt
barx10
135x5
225x5
315x5
405x5
475x3
515x3, Praise Adonai, this was strong and felt great.(See video below)
485x3 another strong set(also on video below)
485x3, the extra rest is paying off. I feel a Big Pull(Raw) in the near future!
I have no current plans to max on the Deadlift until my next meet that I pull in, which will probably be in December. Lots of good training yet to come!
Calf Raises on block
3 sets of 12 reps wide and narrow stance
Ab Crunches
3 sets of 12 reps
That was it. I got a late start, but got in the gym and kicked some butt just like Chuck Norris. Just watch the videos it will all make sense then.
A quick Chuck Norris joke.......
In the first Jurassic Park movie, the Tyrannosaurus Rex wasn't chasing the jeep. Chuck Norris was chasing the Tyrannosaurus Rex AND the jeep.
Here is the 515x3 and 485x3 Deadlift sets! Enjoy! www.youtube.com/watch?v=ZAz3KpSQN_I
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Post by pitbull on Aug 11, 2007 3:40:54 GMT -5
You had me confused when you mentioned "Chuck Norris Style", though that is not hard! LOL! I thought there was a new stance for deadlift! Good workout, brother.
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Post by Tom Isbell on Aug 12, 2007 17:54:49 GMT -5
Current mood: Ready for Aruba!
Early Tuesday morning was Bench Press night. But before this blog gets rolling I must let you know that this previous week I was sent an invitation to be a member of Team USA at the NAPF/IPF North American Bench Press Regional Championship in Aruba this October. I most graciously accepted and I am currently going about the business of getting all my pieces in order to attend this event. So for the next 13 weeks the tone and format of each bench press workout will be based around getting prepared for this meet. I am very grateful to USA Powerlifting and Robert Keller for this opportunity and plan to do everything I can to bring home a medal, hopefully a GOLD Medal!
So with that said lets dig into this weeks Bench Press workout!
Bench Press
15 lb shoulder rotations
135x10
225x10
315x8
405x3, very solid and ready to go.
425x4,(see first video below) the first two reps were a double, followed by two singles 30 seconds apart. This was a fantastic set that felt sensational, Praise Elohim!
Lockouts
455x1
495x1, very strong.
520x1, this was sold and it is heavier than my opener will be in Aruba.(see second video below)
530x1, this was a 2007 PR and heavier than my seconf attempt in Aruba will be. Praise Adonai!(see secnd video below)
Pause reps
345x5
345x5
25 lb dumbell flyes on stability ball for 12 reps
Tricep pushdowns
monster band + 50, 60, 70, 80 with 5 reps each weight.
Sparq Band Presses fro 1 minute
This was a Superb workout and sets the groundwork for an excellent training run up to thh NAPF Bench Press meet.
Here is the 425x4 reps set video
www.youtube.com/watch?v=vPrpc1EoLTI
Here is the 520x1, 530x1 Lockout sets video
www.youtube.com/watch?v=YNKlp6XfuUU
SHALOM RAV! congrats on the napf invite. You ought to do well.
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Post by buffman on Aug 13, 2007 4:27:48 GMT -5
Thanks Bryan
Thank You Mr Isbell
I have to admit I am extrememly excited and grateful for this opportunity. It should be very memorable and I am shooting for a gold medal. If I had a checklist of things I wanted to do this would be a big one. To compete on the USA team at an IPF meet. I am very thankful.
Shalom Rav!
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Post by buffman on Aug 13, 2007 4:29:19 GMT -5
Current mood: Hog Hunting!!!!!!!!!
Well early saturday morning/late friday night was Biceps & Back night.
I was still feeling pretty tired and meesd up from the 2 days prior Deadlift. I got really fatiqued from that workout. So I had a goal in mind to just do a quick curl and a little back work.
And here are the results.............
Powersports Curls(ez curl bar)
25 lb db warmup
103x10
143x3, this was okay, but I could feel the residual fatique.
163xmiss, not a good idea due to soreness, but I tried anyway
153x5, Praise Adonai! This was a good set(see video)
153x5, another big 5 reps
153x5, I was starting to feel a little confidence
153x5, finished these STRONG! I really got some good rep sets in.
21 set with 113 lbs
mini band curls- 12 reps each arm
Sparq band front rows and bent over rows
2 sets of 12 reps each style
Here is 153x5 with a bit of motivation from my Powersports rival Terry Tucker from Arkansas.
He is a Strong lifter who I will face in March and it will be FUN!
www.youtube.com/watch?v=Re1anBW0ZyA
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Post by Doug Parrish on Aug 13, 2007 13:19:03 GMT -5
Do you crack your walnuts with your biceps man? ?? NICE curling! God Bless!
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