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Post by 1705total on Oct 2, 2007 20:10:00 GMT -5
I have a push pull meet coming up in 3 weeks. I am using the following routine.
I will be benching twice a week, Squating twice a week, and deadlifting once a week.
Here was my bench workout yesterday
So here goes day 1
Bench 1x120x15 1x220x15 1x263x8 1x295x6 1x325x4 1x345x3 1x360x2 1x370x1 1x320x4 (wow, the pump was intense. I may have rushed the rest periods a little since I am a little excited about this routine).
Incline dumbell Press (sorry my old bb influence creeping in) 1x140x5 1x120x8
Close grip benches (my elbows are hurting at this point. Chronic elbow and wrist pain limited my poundage on this exercise, so I did some speed reps). 3x120x15
My chest, and tris were torched.
Please critque cause I am new with this. But damn it felt good!
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Post by 1705total on Oct 2, 2007 20:11:22 GMT -5
Squat day. First off let me say I haven't squated in about a month, so I am a little behind in conditioning for squats. I wanted to do 4 sets of 10 with 75% of my max which would have been 370. I ended up doing the following
1X120X10 1x220x10 1x320x8 1x320x8 1x320x8 1x320x8
yup, I am out of shape! huffin and puffin. It will come back though.
I finished up with 1 set leg extensions of 50 reps with 100lbs, just trying to get some blood back in the legs.
My biggest problem with legs and squats is the size of my legs. They are rather thick and when they fill up with blood I get extremely light headed.
Once my conditioning comes back I fully intend to get more reps and sets.
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Post by Tim Wescott on Oct 3, 2007 7:14:02 GMT -5
Nice to see you with a journal Steve.........keep us updated!
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Post by mrbeefy on Oct 3, 2007 8:51:37 GMT -5
Steve,
I'm the same way with squats and my quads too.
I think the toughest thing for me was just re-learning the 3 lifts the POWER LIFTING way. My bench fomr still needs a lot of work...but it's coming!
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Post by Karrie on Oct 3, 2007 15:32:27 GMT -5
Steve, Work outs are looking great! BB will creep in for a little while and then the whole style of the powerlifting training will kick in, although, I have to admit, I throw in exercises on assistance work days that some PLifters don't do so much...I still work bi's and calves hard...ok per the trainer. ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Form, as Frank said, takes some time to adjust to, especially the squat and bench. My squat form has come a LONG way and my bench was not too bad in the beginning but has gotten better too! ;D
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Post by 1705total on Oct 3, 2007 19:19:05 GMT -5
Thanks Karrie. Today is an off day. Ssquats again tomorrow, but probably something like 5x5, with over 80% of my 1rm. I'll keep you posted.
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Post by Karrie on Oct 4, 2007 10:05:39 GMT -5
Thanks Karrie. Today is an off day. Ssquats again tomorrow, but probably something like 5x5, with over 80% of my 1rm. I'll keep you posted. We have been training 5X5 and I really like it!
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Post by RUBICON19 on Oct 4, 2007 16:09:52 GMT -5
This is cool. Nice #'s.. Lets see it!!! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
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Post by 1705total on Oct 4, 2007 19:09:27 GMT -5
Thought about legs all day today. Work was extremely stressfull.
Got home and chilled a little.
Squats-heavy day
1x120x5 1x220x5 1x320x5 1x420x5 1x420x3 1x455x2 1x455x2 1x420x3
leg extensions 1 set of 50 reps.
I still am not ready for the type of volume that is needed but i will get there. Heavy day was fun.
5x5 not today, give me a month and I will get there!
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Post by Karrie on Oct 5, 2007 11:13:55 GMT -5
EXCELLENT squatting there, Steve! You will be amazed what a month can teach you and strength you will gain!
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Post by 1705total on Oct 6, 2007 9:50:28 GMT -5
Thanks Karrie
10/5/07 was suppose to be bench day, but I was tired so I chilled 10/6/07 Buckeye bench routine for 415 1x120x15 1x220x10 1x270x8 (this was surprising easy!) 1x300x6 (again easy) 1x330x4 easy 1x355x3 1st rep was slow but I blasted the next two up easily 1x372x2 again the first rep was slow, but the next one was easy 1x382x1 nice and easy. felt great! 1x332x4 good set
I was going to hit my delts with some heavy dumbell presses, but my elbows just didn't feel up to it. So I may throw in a delt workout tonight.
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Post by 1705total on Oct 7, 2007 21:10:24 GMT -5
Deadlifts 1x120x10 1x220x10 1x320x5 1x470x3 (felt heavy, was expecting to get 5) 1x470x3 1x520x1 (went up easy, a little slow, but felt good) 1x570-failed about 1/4 of the way up. I needed to test myself. I haven't done deads in about a month 1x420x2 1x420x1 (hams failed me. legs feel like rubber)
T-bar rows 3x150x5 Good mornings-haven't done these in years so I took it a little easy. 3x120X8 One arm rows 1X120x5 1x140x5
workout was awesome, thinking back I am glad I tried to go up on deads, but I really should have stuck with 470 and tried to get 5. I was aiming for 5 for 5 day, but I wanted to see where I was at.
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Post by Karrie on Oct 8, 2007 14:19:06 GMT -5
Great deadlifting. #arockon6ha# Until you get the BB mentality out of the system, as far as training, you will try to see "where you are at" and then you will just be satisified with the 5X5. I assume you are doing this: how we train you get you 5 sets for 5 reps and then go up in weight the next time you squat, do deads, bench. That in itself motivates me...I am like..."I gotta get all 5 reps so I can go up next week." that really motivates me!
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Post by Rich on Oct 8, 2007 15:08:08 GMT -5
Deadlifts 1x120x10 1x220x10 1x320x5 1x470x3 (felt heavy, was expecting to get 5) 1x470x3 1x520x1 (went up easy, a little slow, but felt good) 1x570-failed about 1/4 of the way up. I needed to test myself. I haven't done deads in about a month 1x420x2 1x420x1 (hams failed me. legs feel like rubber) T-bar rows 3x150x5 Good mornings-haven't done these in years so I took it a little easy. 3x120X8 One arm rows 1X120x5 1x140x5 workout was awesome, thinking back I am glad I tried to go up on deads, but I really should have stuck with 470 and tried to get 5. I was aiming for 5 for 5 day, but I wanted to see where I was at. DAMN. I seem to recall you saying somewhere that your lifts are "nothing special" or something like that. They look pretty darn special to me. Your deadlift is outstanding.
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Post by 1705total on Oct 8, 2007 20:06:51 GMT -5
thanks Rich I am trying. You are sooooo right Karrie. I have to switch my mentality around. here is today's workout
Well, I got too aggressive today. I have been doing the buckeye routine for bench and the goal is a 425 bench in 2 weeks. My last workout I did the routine for 415lbs and it went smoothly My plan today was to do the same routine and then bump it up on the next workout. Well I was feeling my oats today and I jumped to the 425 routine. Here is how it went,
1x120x15 1x220x10 1x276x8-easy 1x308x6- easy 1x340x4- felt good easy! 1x361x3- felt good. A little slow on the first one but the next two were easy. 1x385x2- assisted-totally bombed on the first rep! 1x391x1- a little better then the 385, but still got stuck at the bottom. 1x320x4
(special thanks to my son Damian for which I would still be buried under the 385.
3x65x17 incline dumbell press. Speed reps. This felt very therapuetic. My elbows and shoulders were screaming for mercy.
The speed reps flushed out everything with blood. Now its time for the ice.
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Post by Karrie on Oct 9, 2007 11:55:26 GMT -5
AWESOME training! ;D ;D You will find for a little bit that you are gonna get "stuck" at the bottom...I have a HUGE issue with that. You may want to try speed benching, my trainer has done that with me, Frank and his wife. It is suppose to help the central nervous system with the "firing" at the bottom so as to not get stuck. FYI on the intense muscle forum there is a powerlifitng forum and I go there alot just to read what those guys do, very interesting and they have videos you can watch too, some of them are CRAZY!! Anyway, ANOTHER GREAT WO!
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Post by 1705total on Oct 10, 2007 21:50:21 GMT -5
I took yesterday off for a much needed rest. My shoulders and elbows needed a break
Today was more of a light workout to get blood moving in my joints
It started with:
Ironing my sons shirt for school tomorrow (who said you couldn't domesticate a powerlifter LOL)
Seated dumbell press 1x50x15 1x65x15 1x100x9 1x120x8
side laterals 2x20x12
tricep dumbell extensions 1x65x15
hammer curls 1x50x15
I needed to get the blood flowing and I had a pounding headache. It felt good but very little intensity, but thats ok for today. I have to now gear up for the rest of this week for my last heavy workouts before the meet!
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Post by 1705total on Oct 10, 2007 21:53:12 GMT -5
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Post by Tim Wescott on Oct 11, 2007 6:37:20 GMT -5
Damn Steve......big numbers for reps on those dumbell presses!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) #bowdown3ht# I`ll check out the clips after I have more coffee.
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Post by Rich on Oct 11, 2007 8:10:33 GMT -5
[shadow=red,left,300]AWESOME[/shadow] clips!!! You got me all fired up to bench. And it's chest day today!!!!! (shock week though .... damn!) Very inspiring Steve. Thanks!
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