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Post by buffman on Sept 18, 2007 4:30:51 GMT -5
Current mood: ecstatic!
Tuesday was a toss up whether I would deadlift or curl. I decided to curl, my back and legs still need a few more days rest from the last Squat. So I was not real optimistic coming into this workout. I had just trained in a bench shirt 36 hours before and was expecting my numbers to be down. So I was going to just go through the motions and put in a solid curl, WAS I EVER WRONG!
So lets get to it!
Powersports Strict Curl
25 lb db warmup
103x10
133x3
153x3, this was pretty easy. So I decided to go heavier.
163x3, very solid. This was so strong that I decided just to try for a lifetime PR!
178x1, Praise Adonai!(see video below)
This was AWESOME! A big PR on a night I did not even think this could happen. What a wonderful blessing, Praise GOD!
168x2, This is a double PR. (see video below) I could have went for 3 but I decided to wait.
158x4
158x4, both 158 lb sets were GREAT!
Lockouts(from top)
138x5
138x5
mini band curls-12 reps each arm
Sparq Bands, front pull and rows
2 sets of 12 reps
This was a TOP 10 ALL TIME workout. It was fantastic. I was not expecting anything like this but I am very grateful. A 183 lb curl is just around the corner!
www.youtube.com/watch?v=H4CdgQtKtBM
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Post by buffman on Sept 19, 2007 1:55:15 GMT -5
Current mood: ready for a pig roast!
This past Sunday was Bench Press day. I went and lifted with my great friend JT Hall in Lexington. The goal was to break in a new Fury Bench shirt I will use in Aruba. We took several good attempts and did well. I was a little tired coming into this workout because I had worked til 2 am the previous night, but we had a great session. And afterwards we made a few HKA(Hog Killers Association) videos for those people in arkansas! HKA is a group of unified lifters who in March of 2008 will thwart the Top Hogs from arkansas(I can't capitalize such a place)!
Included are two videos
405x3, 430x1 competition pause video
www.youtube.com/watch?v=sdb9KqwYfQQ
HKA(Hog Killers Association) tearing phone books video
www.youtube.com/watch?v=-JQDiA0tpNE
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Post by buffman on Sept 23, 2007 5:04:08 GMT -5
9-21-07 Deadlift, feeling the power rising.............. Current mood: preparing for the battle!
Early Friday morning was Deadlift night. I was feeling good and ready to go for a big pull for reps. I am only going to be pulling reps in the Deadlift for the next couple of months, because I want to see where this takes me and keep my CNS in good condition.
So here we go...........
Deadlifts
barx10
135x5
225x5
315x5
405x5
455x2
505x4, Praise Hashem!(see video) A very nice set. I had at least one more in me, but decided to save it for another workout!
465x5(see video)
465x5
Calf Raises
3 sets of 12 reps with bodyweight
wide and narrow stance
Ab Wheel
5 sets of 5 reps
STRETCH!!!!!!!!!!!!!
This was a nice workout and I can feel a PR pull coming in a few months. I just have to be patient!
The 505x4 and 465x4 sets are here....
www.youtube.com/watch?v=HU9LKZfXHcY
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Post by buffman on Sept 27, 2007 1:46:20 GMT -5
9-25-07 Bench Press, 32 days until ARUBA! Current mood: focused!!!!
The countdown is officially on until Aruba and the NAPF/IPF North American Bench Press Championships!
As of this workout it was 32 days and at the time this blog was written it is 30 days until I compete for an IPF gold medal! So here is this weeks Bench workout............
Bench Press
15 lb shoulder rotations
135x10
225x10
315x8
405x3 easy
445x1, slow but good. I wanted to go a little heavier but I am still recovering from the previous weeks shirt workout.
415x2, missed 3rd rep. It was close, but so far away!(see video below)
415x2, missed it again, oh well I shall try and try again another week.
LOCKOUTS
405x1
455x1
505x1, okay(see video below)
520x1, slow but good.(see video below) I am going to go up 5 lbs for the next two workouts to really prime the lockout for ARUBA!
Pause reps
365x4(see video)
365x3, just out of gas this week
Triceps Pushdowns- monster band & 60 lbs
2 sets of 12 reps
Sparq Band Presses
1 minute alternating presses
Here is the 415x2, 505x1, 520x1, 365x4 Bench Press video! Shalom! www.youtube.com/watch?v=tv5fn7aMmiM
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Post by buffman on Sept 28, 2007 1:44:58 GMT -5
9-27-07 Powersports Curl.....more power!!!!!! Current mood: coming to get some HOGGIE! Category: coming to get some HOGGIE! Sports
Early Thursday was Biceps and back work. As always I really focus on my powersports curl training. Especially since the meet is less than 6 months away. I have also decided to try a more accepted style of curl which involves a slight lean forward to start the lift. It has come to my attention that the Powersports Curl is allowing a slight sway and it can be a forward sway to initiate the lift, so I am going to adopt this into my training. It makes the curl easier to perform with the extra momentum and will hopefully satisfy the critics and the judges.
Honestly, who ever really satisfies the critics?
Lets curl.............
Powersports Curl
25 lb dumbell warmup
103x10
133x3
153x3
163x3, very solid(see video)
173x2, this was a great lift and a double PR(see video)
183xmiss, the weight felt light, but with my shoulders still sore from benching it was not going to go tonight. But SOON!
158x5, strong set(see video)
158x4
Lockouts from top
143x5
143x5, both sets were good. These sets really add the lbs on the lift.
mini band curls--15 reps each arm
Front Lat Pulldowns
110x10 for 3 sets
Sparq Band Rows-2 sets of 12 reps each
front & back rows
That was it. The new style is great and is really going to add lbs to my Powersports total.
Also the part of the video following the 163x3 curl is my tryout video for dancing with the stars! Do you think I have a chance?
163x3, 173x2, 158x5 Powersports Curl Video
www.youtube.com/watch?v=DIIJlfNOfjc
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Post by Doug Parrish on Sept 28, 2007 12:50:41 GMT -5
Nice bench work big guy!
I haven't logged on at home in a while to catch up on your blog, but it looks like you're making serious preps for Aruba!
God Bless.
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Post by buffman on Oct 1, 2007 5:50:37 GMT -5
Thanks Doug.
Yes I am doing well as I wind down the final few weeks before the plane leaves Louisville! I am EXTREMELY excited and ready to go!
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Post by buffman on Oct 1, 2007 5:52:18 GMT -5
9-29-07 Squat....deep into the dark! Current mood: feeling a SURGE! Category: feeling a SURGE! Sports
Early Saturday was Squat night. I had an idea of what I was going to do but had to get everything set up correctly. I managed to get everything set up and ready, but I got a late start(or very early morning start)! So I only did Squats and some Ab work. Cardio and calf raises had to go this week. That was okay but it was a good.
Squats.........with cambered squat bar
bar(50)x10
140x10
230x10
320x8
410x5, very solid!
425x4(see video) this was a strong set. I am slowly moving up just as planned!
380x7, Very SOLID!(see video)
Ab Wheel
6 sets of 5 reps
And THAT was all folks! It was a nice concise workout that continues the upward trend. I was very pleased. As for the video.....this was something I wanted to try and see if it worked. I like the way it turned out. If you don't mind let me know what you think of this video!
Shalom!
425x4, 380x7 Squatting in the dark!
www.youtube.com/watch?v=sdmYUrYY-LE
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Post by vince148 on Oct 1, 2007 6:27:30 GMT -5
I'm sure you enjoyed working out like that, and that's all that matters. However, from a viewing standpoint it was really annoying on the eyes.
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Post by buffman on Oct 1, 2007 6:42:31 GMT -5
vince148
Thanks for the response. I did enjoy working out like that, but it took a few sets to get used to. You bring up something I did not think about. I never realized it might be hard to watch. Thanks for the tip, I will have to keep that in mind.
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Post by Tom Isbell on Oct 4, 2007 6:46:35 GMT -5
I have noticed something that you and I have in common.
We both work out raw almost exclusively.
My problem is that when it comes meet time I have no idea what I can do with a bench press shirt.
Do you do any equipped working out in a shirt?
If so how do you do it (singles, triples, boards etc.) and how often?
Good luck in aruba. You seem definitely ready. Dont let the hype get to you. Just go out there and do your thing. Nail that opener and then have some fun.
Tom
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Post by buffman on Oct 12, 2007 2:31:22 GMT -5
Thanks Tom
the plan is to get that opener in and then go for the GOLD! USA all the way!
As for knowing where I am in a shirt it is based on my lockouts. Currently if I am rested well I should be around 535 in a shirt! I do lockouts from the 90 degree point where the shirt starts fading. I hope this helps!
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Post by buffman on Oct 12, 2007 2:32:34 GMT -5
10-11-07 Powersports Curl.......Bringing the power! Current mood: Bringing the power!
Thursday was Biceps night. I felt okay after benching two days prior(did not blog it), but wasn't really expecting much. So when things go well it is a real blessing. This was a strong workout that keeps the momentum going towards the Pro Powersports meet in March 2008!
Here are the results..........
Powersports Curls
25 db warmup
103x10
143x3, easy!
153x6, (see video)Praise Adonai! This was a sweet 6 reps!
163x4, very strong and powerful! I was very pleased with this set!
163x3
158x3
158x3, these were 5 awesome work sets!
Lockouts
143x5
143x5
mini band curls..15 reps each arm
Front Lat Pulldowns
110x10....3 sets
Sparq Band Rows
front and standing....2 sets of 12 reps each!
This was a thrilling workout. I was not expecting it to go this well, but Praise Yeshua! It was GREAT!
Here are the 153x6, 163x4 videos....enjoy!
www.youtube.com/watch?v=xQastU1ghe0
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Post by buffman on Oct 19, 2007 3:22:03 GMT -5
10-13-07 Deadlifts...just a little delayed! Current mood: contemplative
Well this blog is just a few days delayed. Just a little bit, but besides that we are off and running with the Deadlift!
Deadlift
barx10
135x5
225x5
315x5
405x5
455x2
515x1
545x1, very good lift(see video)
560xmiss, it broke the ground but I just don't think I was rested enough to hit a PR. Soon very soon!
560xmiss, I was mad so I tried it again
525x3, Praise Adonai! This was a triple PR. I was very pleased with this set.(see video)
465x5
Calf Raises-wide and narrow
3 sets of 12 reps
AbWheel-5 sets
Stairclimber for more than 10 minutes
and STRETCH!!!!!!!!!!
This was a great workout and I really see a BIG PR coming in the near future!
545x1, 525x3 deadlift video...
www.youtube.com/watch?v=pzihz9JAHzs
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Post by buffman on Oct 21, 2007 20:10:49 GMT -5
10-18-07 Powersports Curl.......PR for reps Current mood: ready for ARUBA!
The 18th was Curl night. This is my last curl workout before I leave for ARUBA! My only goal was to just get in the gym and hit some strong sets. I had my first solo strength ministry program in 2 years two days prior to this workout so I was not really expecting too much, but had a good workout. I even managed to add a message with help my training partner for my Powersports rival from Arkansas! Lets get to it.........
Powersports Curl
25 lb db warmup
103x10
143x3
153x3
168x2, missed 3
168x3, Praise HaShem! This was a triple PR!(see video)
163x5, another great PR for a set of 5! (see video)
163x3 missed 4, I was gassed form all the weeks strength activities! It was a great week!
mini band curls--15 reps each arm
Front Lat Pulls
110x10 reps.....3 sets
Sparq Band Rows
front & standing...2 sets of 12 reps
Ab Wheel...5 sets
This was my last curl workout until after ARUBA.
Here is the video of the 168x3, 163x5 reps with a message for a top hog...........
www.youtube.com/watch?v=66rb0Sve6LE
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