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Post by vince148 on Feb 16, 2008 14:55:34 GMT -5
Sat 2/16/08 upper acc day sea db cleans:25sx10x2sets, 30sx10x2sets rope face pulls:90x12x4sets incline flyes:25sx12, 30sx12 plate raise:35x12x2sets one arm side raise:10x12/R&L, 15x12/R&L rolling db ext w/mini:25sx12x4sets hammer db curl:25sx10, 30sx10x2sets
I wasn't even going to train today because I did so well with the extra days off, but... Then I was going to do just maybe 2 or 3 exercises for upper back and shoulders. However, I got caught up watching some teens doing just "wothless" workouts. Since I write articles on strength training for the local paper I figured it would give me something to write about.
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Post by vince148 on Feb 18, 2008 18:59:39 GMT -5
Mon 2/18/08 SQ/DL acc day band GMs:1x20w/PB, 1x20w/GB, 1x20w/G&PB band leg curls:3x20w/PB sea. hip abd.:3x20w/PB band side bends:2x15w/PB ea. side
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Post by vince148 on Feb 20, 2008 21:16:42 GMT -5
Wed 2/20/08 BP day BP,2B:45x10x2sets, 95x8, 135x3, 165x3, 205x3, 235x2; shirt & 2B:275x2, 315x2 shirt & 1B:345x1, 365x1...PR band pushdowns:6x12w/MMB pec dec:40x15, 60x12, 80x12, 90x12
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Post by vince148 on Feb 22, 2008 14:54:41 GMT -5
Fri 2/22/08 SQ/DL day SQ(briefs):55x5, 145x5, 235x3, wraps:315x3, suit down:375x1, 415x1, 465/crashed...see below, 465x1...easy, straps up:505x1, 555x1...high, 595w/rev.purples x1...high Naut. back ext:50x20, 70x15, 90x15, 110x15 ly. leg curl:60x10x3sets
So here's the low down on today's w/o. The gym where I usually squat at is moving into its new facility this weekend. So I squatted at the gym where I bench. Unfortuantely, they don't have a monolift (yet). So, I had to squat inside a narrow power rack, meaning that I had to walk out the weights. Ok, you can see by the weights that I still hit the same numbers. However, my technique was crap, primarily because I couldn't get my normal stance. It was probably about a foot narrower than I usually have. I ended up dumping a few of my set ups and because of the narrower stance, I couldn't quite make depth. My low back is also a little sore from the walking out. So overall, I call this a pretty good workout considering the conditions.
As a P.S....This is the first time I've walked weight out this heavy in a couple of years. And let's not forget that in my early years of competing in the 70s/80s, I always walked weight out. My opinion...you can keep it. I'll take the monolift any day of the week over walking it out. I guess when you hit 50, you don't care much about tradition anymore.
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Post by vince148 on Feb 25, 2008 18:56:14 GMT -5
Mon 2/25/08 SQ/DL acc day roller hyper:90x10, 180x10, 270x10, 320x10...most I've done so far on the roller. Elite CSR:50x8, 75x8x2sets GHRs:10x10, 25x10, 35x10 grappler twists:bar,2x5ea. side st ab pulldowns:110x15, 120x15
Gym reopened today. Needed the back work.
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Post by vince148 on Feb 27, 2008 21:25:02 GMT -5
Wed 2/27/08 BP day BP:45x10x2sets, 95x5, 135x3; 3B:185x3; shirt & 3B:245x3; 2B:275x3; 1B:295x1; n/b:315x1, 335x1...SMOKE!!!...PTL. no shirt, 4B, pinky on rings:245x5, 255x5
It seems that not having a second workout for DE BP/upper acc. allows me to be much stronger.
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Post by vince148 on Feb 29, 2008 16:28:11 GMT -5
Fri 2/29/08 SQ/DL day SQ(briefs):55x5, 145x3, 235x2; suit down:325x1, wraps:415x1, straps up:485x1, 555x1, 585...stalled coming out of the hole. reverse purples:590x1...bar was misloaded with a 10 and a 5., 605x1...had straps tighter, much easier. DLw/reverse purples(loose Preds):225x2, 275x2, 315x1, 365x1, spTRX,straps down:405x1, 425x1, 435x1...30#PR!!! and didn't even have straps up. roller hyper:140x12x2sets GHRs:2x12w/bwt
Took me an hour and a half to get to the gym today. Got hung up for about 30 minutes in traffic due to two accidents because of snow.
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Post by vince148 on Mar 5, 2008 21:10:58 GMT -5
Wed 3/5/08 BP day BP:45x8, 95x5, 135x3; 2B:185x2, 225x1 shirt & 2B:275x1; n/b:295x1, 325x1 band pushdowns:6x12w/MMB front plate raise:35x12x2sets side laterals:15sx12x2sets
Another good bench day. 295 is the least I can get to touch and will be my opener somewhere.
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Post by vince148 on Mar 7, 2008 16:38:07 GMT -5
Fri 3/7/08 SQ/DL daySQ(briefs):55x5, 145x5, 225x3; suit/down:325x1, wraps:415x1; straps up:485x1, longer wraps:555x1, 585x1...little high; reverse greens:615x1, 645x1...had some trouble unracking, so cut this a little high. rev. hypers:180x10, 270x10, 360x10, 410x10 GHRs:25x10x3sets Overall, this was a good workout. Worked up to my 1st and 2nd attempts and was very happy. Here's the vid of my last 4 lifts. www.youtube.com/watch?v=wLMzPGPkj1Q
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Post by vince148 on Mar 10, 2008 17:59:43 GMT -5
Mon 3/10.08 SQ/DL acc day two hand KB swings:16Kx15x2sets, 20Kx15x2sets roller hyper:180x10x3sets Elite CSR:50x8, 60x8, 70x8, 80x6 sled dragging:45x200ft, 70x200ft
THe new gym has a turf room just for dragging. It's about 80ft long, but from where I start, it's probably just a 50ft drag. So, I did each weight 4 trips without resting.
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Post by vince148 on Mar 12, 2008 20:36:11 GMT -5
Wed 3/12/08 BP day 3B BP(raw,pinky on rings):95x8, 135x5, 175x3, 205x3, 225x3, 245x2-1/2 shirt & 2B:285x3, 315x1, 345x1, 365x1...PR rolling db tri ext:40sx8x4sets
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Post by vince148 on Mar 14, 2008 11:07:31 GMT -5
Fri 3/14/08 SQ/DL day Box SQw/SSB + 3chains ea. side(loose Preds):45x5, 95x5, 135x3, 185x3, 225x2, 245x2x6sets...took 3 sets just to get speed up DL band pulls w/minis on JS platform(loose Preds):135x1, 185x2 singles, 225x1; wrist straps(callous starting to rip):225x1, 245x1, 265x2 singles roller hyper:90x10, 140x10, 180x10 GHRs:2x10w/25#, 1x10w/35# st. ab pulldowns against ball:80x15, 100x15
I changed my cycle as I will not be doing AAPF Nationals. Just too costly to make the trip. Instead, I will be doing the Michigan State meet in two weeks.
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Post by vince148 on Mar 15, 2008 14:50:44 GMT -5
Sat 3/15/08 upper acc day Elite CSR:50x8, 60x8, 70x8, 80x8 front pulldowns, palms in w/fat bar:100x8, 110x8x2sets sea. db cleans:25sx12, 30sx12x2sets db tri ext w/minis:30sx8x4sets db hammer curls:30sx10x3sets
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Post by vince148 on Mar 17, 2008 19:36:05 GMT -5
Mon 3/17/08 SQ/DL acc day two hand KB swings:12Kx15, 16Kx15, 20Kx15x2sets grappler twists:barx8ea. way, 10#x8ea. way...had trouble w/technique after putting on the 10. ankle drags:did 2 circuits of fwd,bkwd,abd L&R, add L&R...empty sled then 25# KB windmills:12Kx5ea. side, 16Kx6ea. side GHRs:2x15w/bwt st. ab pulldowns:100x15, 120x15
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Post by vince148 on Mar 19, 2008 20:28:10 GMT -5
Wed 3/19/08 BP day BP:45x8, 95x5, 135x3; 2B:165x3, 195x3; shirt & 2B:225x1; 1B:255x1; n/b:295x1...my opener, very easy. 3B:295x3, 315x3 4B, pinky on rings, raw:245x5, 225x10 band pushdowns:6x12w/MMB
Last heavy bench before meet. Since the APF Jr. Nationals are being held in conjunction with our state meet, I'll probably enter that as well.
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