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Post by vince148 on Mar 21, 2008 10:45:13 GMT -5
Fri 3/21/08 SQ/DL day SQ:(Metal briefs):55x5, 145x5, 235x3; (add metal pro, down):325x3; wraps:395x3, 445x3; suit off:325x5 rev. hypers:180x10, 270x10, 360x10, 450x10 GHRs:3x10w/25# side bends:2x15 ea, side w/MMB
Last heavy squat session before the States/Jr. Nationals next weekend. I decided to wear the Metal gear because I can get into it myself and it allows me to go fairly heavy. I've been trying to sell it, but it served its purpose today. I worked up to about 80%. In the past, I would have done this workout last week and last week's "deload" workout today. However. I decided to switch things a little because I'm finding that sometimes when I do it the "old" way, the weight feels heavy on my back come meet day. So we'll see how this works out.
Tomorrow, I will do a light DE bench workout, then a couple of recovery workouts next week.
I weighed 152 this morning and will try to get the rest off by Monday?/Tuesday so that I can start eating some carbs. Of course, with Sunday being Easter and that I also have a birthday dinner tomorrow night, I'll be lucky to cut another pound.
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Post by vince148 on Mar 22, 2008 13:30:35 GMT -5
Sat 3/22/08 BP acc day DE BP(+2chains ea. side):45x8, 95x5, 120x3x2sets, 135x3x2sets, 150x3x2sets; add 2B, all reps paused:165x3, 180x3 singles tri pushdowns:80x8, 70x8x2sets, 75x8 hammer iso low row:140x8, 180x8, 230x8 incline flyes:35sx12x2sets...I like doing these for my ant. delts
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Post by vince148 on Mar 24, 2008 19:09:46 GMT -5
Mon 3/24/08 lower recovery rev. hypers:90x12, 140x12, 180x12x2sets band leg curl:3x20w/green sea. band hip abd:3x20w/mon.mini some hip flexibility stuff w/mon.mini band st. ab pulldowns against ball:100x15, 110x15
Feeling good. One last upper body w/o on Wednesday. Weight at workout time was about 152. At that point, I had only had a protein drink in the morning and water. Had 1/2 of a Subway tuna sub after w/o and chicken and broccoli for dinner.
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Post by vince148 on Mar 26, 2008 18:31:41 GMT -5
Wed 3/26/08 upper acc...last w/o Elite CSR:50x8x4sets chuck-v pulldowns:100x12x4sets rope face pulls:80x12x3sets band pushdowns:6x12w/mon.mini st. db hammer curls:30sx10x2sets
That wraps it up! Weight before w/o was 68.5kg; 30 minutes later, it was 68.0kg. Still drinking lots of water which is very uncommon for me. I just don't drink a lot of water at all. Another Subway 1/2 tuna after w/o. Tonight was big steak and green beans. So far, everything is looking good.
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Post by vince148 on Mar 30, 2008 8:44:54 GMT -5
Sat 3/29/08 APF Jr. Nationals/MI States Weighed in Friday at 66.9
Squats... Opened with an easy 556 WPC WR followed up with 584 WR. I tried 600 on my 3rd, but I felt myself coming out of the groove as I started my descent and had the spotters take the bar. 584 is also a PR.
Bench... Made 297 opener. Went for 325 on my second and bar went way back over my face. This could have been bad when you look at it on video. Thank God for the spotters. Speaking of God. I went over into the corner to regroup for my 3rd. All of a sudden, the song Lord, Show Me a Sign by DMX starts playing. My faith and strength are renewed and I make an easy 325 for another WR.
Deadlift... 374 is easy opener. I jump to a PR attempt 407 for my 2nd. The callous on my left hand, which has been giving me trouble over the last two months starts tearing and I drop the bar midway up. I ask the Lord to help me with my 3rd. He knows my goals and desires. My grip holds up and I pull an easy PR 407.
The result is a 1317 WPC WR total and 60# PR.
All the records were also AAPF National and Michigan State records in the 148#, 50-54 division.
To God be the glory.
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Post by vince148 on Apr 4, 2008 11:29:26 GMT -5
Back at it!!!
Fri 4/4/08 SQ/DL day Box SQw/SSB & greens(Preds):45x5, 95x5, 135x3, 185x3, 235x2x3sets, 255x2x3sets chain susp. GMs w/SSB:135x5, 185x5, 225x5, 255x5, 285x5...first time doing them like this. roller hyper:180x10x3sets GHRs:2x10w/25#, 1x10w/35#
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Post by vince148 on Apr 5, 2008 16:52:12 GMT -5
Sat 4/5/08 upper acc day speed BP w/dbl.minis:45x8, 65x5, 85x3x3sets, 95x3x3sets, 105x3x3sets...all w/ alt. grips Floor Press on Smith mach:135x5, 185x5, 215x5, 235x5...don't like doing these this way. band pushdowns:6x12w/mon.mini Kroc rows:40x10R&L, 60x10R&L, 75x20R&L...PR band face pulls:3x15w/mon.mini
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Post by vince148 on Apr 7, 2008 18:06:43 GMT -5
Mon 4/7/08 lower recovery day roller hyper:90x10, 180x10, 230x10 Elite CSR:45x8, 65x8, 75x8 GHRs w/back elevated:3x10wbwt step-ups:2x20 holding 2-12K KBs ankle drag circuit:1xforward, backward, hip abd., hip add...no weight
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Post by vince148 on Apr 9, 2008 20:30:02 GMT -5
Wed 4/9/08 BP day BPw/2 chains ea. side:45x8, 95x5; 2B:135x3; 3B:185x3 add shirt & 3B:245x3; 1B:275x1, 300x1...PR lockuts w/2chains, pinky on rings(pin#3):225x5, 275x5, 315x5 100 rep band pushdowns:sets of 40/30/30w/mini
Wasn't planning on putting shirt on, but since training partners did, I couldn't resist.
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Post by vince148 on Apr 11, 2008 10:54:57 GMT -5
Fri 4/11/08 SQ/DL day Box SQw/SSB and greens(Preds):45x5, 135x3, 185x3, 225x2, 255x2, 275x2x6sets Zercher Box SQ w/harness:45x8, 95x5, 115x5, 135x5, 165x5, 185x5...first time doing these. Took a couple of sets to get the feel, but I think I like these. Should help my DL as I add more weight. Just need to figure out where to put them. rev. hypers:180x10, 270x10, 360x10
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Post by vince148 on Apr 14, 2008 19:06:15 GMT -5
Mon 4/14/08 acc day Elite CSR:45x8, 55x8, 70x8, 80x5, 90x5 two hand KB sumo swings:16Kx15, 20Kx15 double KB sumo swing:2-12Kx15 one arm KB sumo snatch:12Kx8 ea. arm, 16Kx8 ea. arm, 20Kx6 ea. arm one arm KB bottom-up press:12Kx8x3sets ea. arm GHRs w/back elevated on 4x4:1x10w/bwt, 2x10w/25# cable twists holding 10# med ball:20x15 ea. side, 30x15 ea. side
Had touch of stomach flu on Saturday and didn't workout, so I decided to do lower and upper stuff today.
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Post by vince148 on Apr 16, 2008 19:47:53 GMT -5
Wed 4/16/08 BP day BP, everything done raw:45x8, 95x5, 135x3; 2B, rev. greens & 2 chains per side:185x3, 225x3; 3B with same:255x3, 275x3, 295x3, 315x1, 325x1, 335x1; take chains off:365x1...PR band pushdowns:6x12w/MMB rope face pulls:110x12, 120x12, 130x12
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Post by vince148 on Apr 18, 2008 10:51:52 GMT -5
Fri 4/18/08 SQ/DL day Box SQw/blues(Preds):45x5, 95x3, 135x3, 185x2, 235x2, 275x2x5sets DL standing on 2" plates(Preds):205x5x4sets roller hyper:90x10, 140x10, 190x10 GHRs:10w/bwt; 25#x4,finished sets w/bwt x6x2sets...I moved the foot plate 1 hole closer because it was just too easy. st. ab pulldowns:120x15, 130x15
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Post by thaneharrison on Apr 19, 2008 9:33:10 GMT -5
I noticed that on your squat days when you list using a ssb, you are adding things by 45's, but that bar is usually a 65lb bar. Not trying to critize here, just thinking you are maybe pushing more than you thought.
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Post by vince148 on Apr 19, 2008 12:41:51 GMT -5
I noticed that on your squat days when you list using a ssb, you are adding things by 45's, but that bar is usually a 65lb bar. Not trying to critize here, just thinking you are maybe pushing more than you thought. lol...I know...I used to figure it that way, but now I just follow Jim Wendler's theory that every bar weighs 45#. Just makes it easier to calculate.
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