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Post by vince148 on Jun 16, 2008 19:08:16 GMT -5
Mon 6/16/08 lower acc day two hand KB sumo swing:16Kx15, 20Kx15 dbl KB sumo swing:2-12Ksx15, 2-16Ksx10 dbl KB cleans:12Ksx15, 16Ksx15 KB windmills:12Kx8ea. side, 16Kx8ea. side TGUs:12Kx3x2sets ea. side st. ab pulldowns:70x15x2sets
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Post by vince148 on Jun 18, 2008 19:59:15 GMT -5
Wed 6/18/08 BP day BP:45x8, 95x5, 135x3; 2B:185x3; shirt & 2B:255x3; 1B:285x2, 315x1, 335x1, 355x1 shirt & 3B:365x1, 385x1 incline JMs:45x8, 95x8x2sets, 115x8
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Post by vince148 on Jun 20, 2008 14:02:05 GMT -5
Fri 6/20/08 SQ/DL day Box SQ(briefs):55+blues/5, (blues&purples):55x3, 145x2; canvas down:235x1, 275x1, 305x1, 325x1 DLw/rev. purples(Preds):225x3, 275x1, 315x1, 365x1, 405x1; suit up:435x1, 455x1...10#PR roller hyper:180x10x3sets GHRs:2x10w/mini. 1x10w/purple
start straight weight in gear next week.
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Post by vince148 on Jun 21, 2008 13:54:58 GMT -5
Sat 6/21/08 upper acc day one arm KB sumo swing:12Kx15ea. arm, 16Kx15ea. arm one arm KB sumo snatch:12Kx15ea. arm, 16Kx15ea. arm, 20Kx(1-2-3)x2sets ea. arm one arm KB bottom-up press:12Kx8ea. arm, 16Kx7ea. arm renegade rows:12Kx8x2setsea. arm, 16Kx10ea. arm sea. db curl:25sx10x2sets
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Post by vince148 on Jun 23, 2008 18:27:10 GMT -5
Mon 6/23/08 lower acc day one arm KB sumo swings:16Kx10x2sets ea. arm, 20Kx8x2sets ea. arm dbl KB sumo swings:2-12Ksx10x2sets, 2-16Ksx8x2sets SQ on bozo ball:1x15w/bwt, 1x15w/12K KB, 1x15w/16K KB KB windmills:16Kx8x2sets ea. side st. ab pulldowns:80x15x2sets
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Post by vince148 on Jun 25, 2008 20:30:31 GMT -5
Wed 6/25/08 BP day BP:45x8, 95x5, 135x3; 2B:185x3; shirt & 3B:225x5; 2B:275x2; 1B:325x1, 355x1, 375x1...10# PR!!! rolling db ext:40sx12x4sets hammer iso row:180x8, 230x8x2sets face pulls:110x12, 120x12
We had a teen working with us tonight. He had been training with us, but took off because of baseball. First, he does 225 very easy in his shirt to 3B. Then, he decides that he wants to do 275 to 3B. Well, I wasn't letting him get off that easy. I made him do 2B. Form was a little off, but he did manage 3 reps pretty easily. Then, he says that's all he's going to do tonight. I said, "No way. You're going to end a session without even doing anything close to be a max effort?" Then, he wanted to do 4B work, high-end work. I told him he needed to push all the way through. So he stayed on 2B and smoked 295, 315 and 325. 335 was tough, but he got it. I'm sure this kid got a lot more out of that than what he was planning on doing.
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Post by vince148 on Jun 27, 2008 20:50:23 GMT -5
Fri 6/27/08 SQ/DL day SQ(briefs):55x5, 145x3, 235x3; canvas/down:325x3, 415x1; straps up/wraps:465x1, 505x1, 555x1; rev purples:595x1, 615x1...PR rev. hypers:200x10, 300x10, 400x10, 500x10 GHRs on 4x4:12w/bwt; 6w/PB,6w/bwt x 2sets
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Post by vince148 on Jun 28, 2008 13:45:58 GMT -5
Sat 6/28/08 upper acc day front pulldowns:100x12x4sets KB renegade rows:12Ksx8x2sets ea. arm, 16Ksx8x2sets ea. arm one arm KB sumo snatch:12Kx12ea. arm, 16Kx8ea. arm, 20Kx(1-2-3-4)x2sets ea. arm...these about killed me as I added 4 reps to the ladder. dbl KB snatch & press:12Ksx8x2sets band pushdowns:6x12w/MMB conc. curl:2x10w/25ea. arm
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Post by vince148 on Jun 30, 2008 20:08:51 GMT -5
Mon 6/30/08 lower acc day two hand KB sumo swing:16Kx15x2sets, 20Kx15,x20 one arm KB sumo swing:16Kx10ea. arm, 20Kx8ea. arm, x10ea. arm KB windmills:16Kx6x3sets ea. side TGUs:12Kx3ea. side, 16Kx3ea. side st. ab pulldowns w/strap:60x15, 80x10
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Post by vince148 on Jul 2, 2008 20:30:41 GMT -5
Wed 7/2/08 BP day BP(all raw):45x8, 95x5; 2B:135x3; 3B:185x3, 215x2, 235x1, 255x1, 275x1...PR
That's it. My blood pressure has gone out of control again, so since I'm going to be squatting and deadlifting in gear tomorrow instead of Friday because the gym will be closed, I didn't want to have have that much pressure build up within 12 hours of each other.
Unfortunately, the meds that I was using has stopped working. The doctor added catapres a week or so ago and it has made my legs feel like rubber. It was amazing that I squatted as well as I did last week. However, I've stopped taking it because I can't have tired legs in the office all day. The doc wanted to put me on Norvasc, but when I read that you can have a heart attack when you first start it, I declined to take it.
Yesterday, I had a MRA of my kidneys to check for a restricted renal artery. It will probably be early next week when I find out the results. In the meantime, he increased the medication I was on, Hyzaar 100/12.5 and had been working, to 100/25. Hopefully, that will start bringing it down to a reasonable range. I usually don't have any problem when it stays in the 150/90 range.
However, I think I am coming to the realization that it may be time to retire. The health risks are just becoming too great. My dad had a heart attack at 52 years old and I am now 50.
The AWPCs will more than likely be my last meet. I have to give the glory to God on this though, because it was only by His grace that I was able to accomplish what I did in these few short years since I returned to the platform in 2004 after a very long layoff.
As far as the future is concerned, I do have my APF referee card and will start judging more meets and I would like to start putting on some meets. I have coached teenage boys before at a juvenile detention center and would like to do more of that as well. I still feel like I have something to give to this sport in some capacity or another.
At the very least, I can get back on the streams and start catching trout again.
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Post by vince148 on Jul 3, 2008 12:18:08 GMT -5
Thu 7/3/08 SQ/DL day...a day early SQ(briefs):55x5, 145x3, 235x3; canvas/down:325x2, 415x1; straps up/wraps:475x1, 525x1, 565x1...perfect depth and very strong; rev. greens:605x1, 655x1...easy DL(Preds):225x3; add Fusion/down:315x1; straps up:355x1, 385x1
Last heavy pulls until meet. Next Friday squats will be medium heavy, so the real heavy stuff is done as far as SQ & DL go. I have been training at only about 2 pounds over weight. Normally, this far out, I'm 5-6 over. So my strength is real good.
So far, praise the Lord, this is my best training cycle ever.
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Post by vince148 on Jul 7, 2008 18:07:06 GMT -5
Mon 7/7/08 lower acc day two handed KB sumo swings:16Kx15x2sets, 20Kx15x2sets dbl KB sumo swings:2-12Ksx8x2sets, 2-16Ksx8x2sets rev. hyper:90x10, 180x10, 230x10 ly. leg curl:65x10x3sets hip abd mach:110x20, 125x20 st. ab pulldowns:80x15x2sets
Got the results back from my kidney MRA. Everything is good there. I guess that's good news to some extent. I got the doc to increase the meds I was on and that does seem to be bringing my BP down out of the "danger zone."
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Post by vince148 on Jul 9, 2008 20:27:42 GMT -5
Wed 7/9/08 BP day BP:45x8, 95x5, 135x3; 3B:185x3; shirt & 3B:225x2; 2B:255x1; 1B:285x1; n/b:305x1, 325x1 shirt & 4B:315x3, 335x3, 355x3, 375x3 band pushdowns:6x12w/MMB
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Post by vince148 on Jul 11, 2008 13:04:21 GMT -5
Fri 7/11/08 last heavy SQ w/o SQ(briefs):55x5, 145x3, 235x2; canvas/down:325x2, 405x2; wraps:445x2; straps up:485x2x2sets, 525x1, 545x1...SMOKE BABY!!!...Partners had me go extremely low. There was no doubt. rev. hypers:230x10, 320x10, 410x10, 500x4...then 25s fell off and finished with 450x6 GHRs:1x10w/MB, 2x10w/PB
This was the best squat cycle I ever had. I have never done 485 for 2 reps, much less for 2 sets, then come back and hit a super deep and easy 545. Alas, that is the end of my heavy SQ/DL work. Next week, I'll do some light deload squats with SSB and chains. The following week, I do some triples with about 60%. Looking for some big numbers.
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Post by vince148 on Jul 12, 2008 16:33:11 GMT -5
Sat 7/12/08 upper acc day hammer low row:180x8x4sets chuck-v pulldowns:100x15, 120x10, 140x10x2sets one arm KB sumo snatch:16Kx8ea. arm, 10Kx(1-2-3-4)x3sets ea. arm...made the 3rd ladder. double KB b-u press:12Ksx8x2sets, 16Ksx6...kept dropping a KB after 2 reps rope face pulls:120x12x2sets db hammer curls:30sx10x2sets
Worked out before work today so that I could go watch an USAPL meet afterwards.
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