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Post by buffman on Aug 13, 2007 17:39:51 GMT -5
Thanks Doug. I may have to look into that. Cracking walnuts with your biceps, very interesting.
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Post by buffman on Aug 16, 2007 5:21:03 GMT -5
Current mood: stoked! Category: stoked! Sports
Early Tuesday morning was my Bench Press workout. For the last couple of weeks I have been struggling with not getting enough rest. So I decided to back off on a few sets and some of the accesory exercises. It was a good idea. I feel better & pretty good right now, but it could be the curl workout I just did.
That is the upcoming blog for tomorrow.
Now lets Bench Press..............
Bench Press
15 lb shoulder rotations
135x10
225x10
315x8
405x3
420x2, I wanted to do 3 but my fatique and common sense said 2 was good.
410x2, this was done with 1 minute rest following the 420x2. Those were good sets but as I get a little more rest these numbers will go up.
Pause reps
355x6, well Praise Adonai! This was a strong set. I got 1 more rep than I was expecting(see video below)
375x4, after 355 going so well I decided to pause 375. The goal was 3 reps, but I got 4.(see video below)
Thats was all of the benching.
I did Sparq Band Presses for 1 minute and
that was it!
Short and sweet.
Shalom Rav!(Abundant Peace)
Here is the video of the 355x6, 375x5 Pause Bench Presses.
www.youtube.com/watch?v=ONilpL3pL-Q
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Post by pitbull on Aug 16, 2007 6:34:44 GMT -5
Great workout. You are truly an inspiration to us other PS lifters. How are you on your goals for March for Pro PS Championship?
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Post by buffman on Aug 17, 2007 4:51:22 GMT -5
getting there, just read the new blog! Audio Adrenaline says a lot!
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Post by buffman on Aug 17, 2007 4:52:39 GMT -5
note: this blog is not referencing anyone that posts here!
Current mood: EXTRA Motivated!
Early Thursday was curl night and a day earlier than normal. Over the past week I have recieved some helpful advice on how to improve strict curl strength for the upcoming NASA Pro Powersports meet in March 2008. It was quite a robust group that responded, but now it is my turn. This week I took more time to focus on great form and put forth a curl video that my faithful critics might even give a decent review. There is on good thing about a critic, it's that they are care enough to offer their opinion on how to improve. You know I really appreciate that, so to my robust critics lets have at it shall we....................
Powersports Curls
25 lb db warmup
103x10
143x3
153x3
163x1, missed a second rep due to changes in curling technique which I remedied.
163x2, a good set(see video below)
158x3, nice and solid
158x3, another strong set(see video below)
158x3, a good heavy finisher
Lockouts(half reps from top)
138x5
138x5
mini band curls 12 reps each arm
Sparq band rows
front & bent over
2 set of 12 reps each
and that was it.
To conclude this blog I want to thank my critics who have inspired me. They have given me great motivation to strive for a larger strict curl and also made me feel like an Underdog for the 2008 Pro Powersports meet. This is a good thing, hence the theme of this workout! Enjoy!
Shalom Aleikhem!(peace be upon you)
Here is the Powersports Curl video of 163x2, 158x3
www.youtube.com/watch?v=Yjof_2Iit-k
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Post by vince148 on Aug 17, 2007 7:00:44 GMT -5
Well, that might be true sometimes. I put some of my squats from the last cycle on youtube for critique. Some of the responses were, "Yeah, great depth" or "half squats??". I mean, geez, give me a break. I've only been wearing the suit for just 3 months. I'm still learning it. If you're not going to offer anything constructive, just keep your mouth shut. ok, just one of my pet peeves.
btw, good intense work as usual.
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Post by pitbull on Aug 17, 2007 7:35:57 GMT -5
Vince, You are exactly right. Some will give you constructive criticism. Others will just attack to tear you down and make themselves look better.
Clint, Another amazing workout. You have email.
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Post by buffman on Aug 23, 2007 5:39:55 GMT -5
Current mood: yeah!
Early Tuesday was Bench Press night. I felt rested and ready to give a big effort. Well I gave a big effort and here are the results............
Bench Press
15 lb shoulder rotation
135x10
225x10
315x8
405x3, this was easy so I decided to go for a raw PR single
445x1 very strong and this was just the setup I needed to go for a PR single
465xMISS I have no idea what happened it felt light.
465xMISS this is so close yet it feels so far away!SOON!
440xmiss this was a pause rep. This felt light too.
420x2 missed a 3rd rep
PAUSE REPS
365x5
365x5, both of these sets are on the video below. Very good sets, My pause reps are really getting stronger.
25 lb chest flyes on stability ball x 12reps
Sparq Band Press for 1 minute
I tried some good weight tonight but I guess the weights had a different plan. Training is still going well and I am looking forward to next weeks bench workout.
Shalom Aleikhem!
Here are the 365x5 sets. Very good setswww.youtube.com/watch?v=VAnin1HMtIw
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Post by buffman on Aug 25, 2007 5:12:04 GMT -5
Current mood: dreaming of a pig roast!
Following my bench workout on Tuesday I had been having some minor cramping that I belive is directly related to this incredible heat wave we are experiencing in Kentucky. It is HOT!!!!! Needless to say I was not expecting much going into this curl workout, but Praise Adonai it went great!!!!!!
Here are the results....
25 lb db warmup
103x10
143x3
153x3
163x2 missed a third rep. I just wasn't in the zone yet!
163x3 Praise HaShem!(see video below)
158x4, oh have mercy the reps and numbers are going UP!(see video below)
158x3
21 set with 113lbs
mini band curls 14 reps each arm
Sparq Band front and bent over rows
2 sets of 12 reps each
That was it and it was a blessing and a suprise. I had to drink a lot of fluids just to be able to workout, but it was good!
here are the video sets~ 163x3, 158x4
www.youtube.com/watch?v=STA4Nq2Uhvs
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Post by buffman on Aug 27, 2007 3:07:35 GMT -5
Current mood: Soaking in the SUN!
On early Saturday morning I was feeling fairly decent after work and decided I NEEDED to get a Squat workout in. If I missed this week it would have been 3 weeks with no squat, UGHH!
So I headed to the garage and went deep. I cut all assistance exercises and did a good squat workout.
Here we go...........
SQUATS, wearing Rehband knee sleeves
50lb bar x10
140x10
230x10
320x8
410x6, this tied my 410 for reps record, so I was definitely excited that I had not lost any lbs. This was a good set(see video below)!
370x7, nice and solid sets.
Stairclimber for 10 minutes
And that was it for Squats this week, next week is Deadlifting. I think it will go well!
Here is the 410x6 Deep Squats video
www.youtube.com/watch?v=tBXHflR8Vug
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Post by buffman on Aug 30, 2007 6:11:23 GMT -5
Current mood: excited!
This weeks Bench Press workout took place on late Tuesday night. It is brief and to the point. I am conserving some energy for a big training workout with JT Hall on Labor Day. I am pretty excited to try out my new F6 and get a good shirt training workout in before the meet in Aruba!
So here it is.........
Bench Press
15 lb shoulder rotations
135x10
225x10
315x5
405x7, this was 4 consecutive reps and 3 singles with one rep every 30 seconds(see video below)
315x13, I missed a 14th rep, but that was okay. I used this set to talk a little smack to my Powersports rival from Arkansas!
That's All Folks!
405x7 reps
www.youtube.com/watch?v=0_k8Xl6cn14
315x13 reps and a little smack talk!
www.youtube.com/watch?v=Jn2-TNrAUTU
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Post by Tom Isbell on Aug 30, 2007 18:05:41 GMT -5
clint that 405 for 4 was nice. I am not quite there yet and I am 8 lbs heavier than you. I can hit about 3. What is more impressive was that you didnt use a spotter. If you did it without a spotter it is likely that you could hit 5 reps easy with 405. I dig the intensity that you have when you train. I am intense but I lack the same desire right now. Very good at 220. Drug free baby!
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Post by buffman on Sept 8, 2007 5:40:25 GMT -5
Current mood: having fun HKA Style!
This weeks Bench Press was a training day with my great friend JT "Big Willie" Hall in Lexington, Kentucky.
The goal was to break in my new F6 Bench SHirt, but that did not go so well and I sent the F6 back for a new Fury. After the lifting we made some videos talking a little smack to our rivals from Arkansas, the Top Hogs.
Here is the first one.........
HKA-Hog Killers Association
www.youtube.com/watch?v=YrtTviz2rFQ
405x2 and Dave interview
www.youtube.com/watch?v=EnW060Bdpb0
425x1 competition pause www.youtube.com/watch?v=T2rzLwzvR94
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Post by buffman on Sept 8, 2007 5:41:33 GMT -5
Current mood: Pulling like a warrior!
Tonight was Deadlift night! And it was good!!!!!!!! I had been debating whether to Deadlift or Squat this week and pulling won out. Mainly because I will be training in my new Fury next Sunday and need to pull way before that to get some rest. I have a video below that has some great deadlifting and awesome music.................ala HKA Style!
Deadlifts
barx10
135x5
225x5
315x5
405x5
495x1
535x1
560xmiss, this is so close to going it will happen soon with more to come!
505x3
455x5
455x6
This was a great workout! I am really focusing on quality reps on each pull and slowly getting my technique better.
here is the video
535x1, 505x3......HKA Style!
www.youtube.com/watch?v=TG26xVOjtWQ
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Post by buffman on Sept 11, 2007 4:10:34 GMT -5
Current mood: momentum is strong here!
I felt pretty good tonight heading into this weeks Bench Press workout. I benched in my Fury and a new F6 last week and it usually takes a week or so to fully recover, but here I am and I actually felt strong. So without further delay....
Bench Press
15 lb shoulder rotations
135x10
225x10
315x8
405x3
430x1 competition pause(see video)
440x1(PR) this was the best competition pause I have done in 3 years. I am definnitely feeling a 450+ pause bench next year. Praise Adonai!(see video)
425x2, I missed a 3rd rep but it was a strong set.
Pause reps
365x4, I tried a fifth but I do have some fatique from last weeks shirt benching.
365x4
Incline Bench
135x5
185x5, 5 I did 3 sets of Inclines just for a change of pace. The weight was light.
Sparq band presses for 1 minute
This was a GREAT bench workout and I really think I will have some strong lifts this Sunday in my new Titan Fury! 3:30 on Sunday I am gonna give it my all!
Here is the video of the 430x1, 440x1 competition pause bench presssing. Enjoy!
www.youtube.com/watch?v=8cYTLmOuezk
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