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Post by Karrie on Oct 11, 2007 10:01:27 GMT -5
#bbenchpress4zy# #bowdown3ht# #bowdown3ht# Thanks for posting the videos! AWESOME BENCHING!!!
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Post by Intensity on Oct 11, 2007 14:02:12 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 Seated dumbell press 1x50x15 1x65x15 1x100x9 1x120x8 I like these "light" workouts :-) hehe, CRAZY! Great clips Steve! |
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Post by RUBICON19 on Oct 11, 2007 14:43:25 GMT -5
Awsome Video. Thanks for sharing!
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Post by 1705total on Oct 11, 2007 21:20:56 GMT -5
Squat day
1x120x10
1x220x10
1x320x5
1x420x5
1x420x5
speed day
5x320x3 (no more then 45 second rest between sets)
leg extensions
2x125x30
felt a little light headed, and legs were wobbly!
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Post by Karrie on Oct 12, 2007 14:29:08 GMT -5
felt a little light headed, and legs were wobbly! NO WONDER!!!! GEESH!! GREAT WO!! #arockon6ha# No more than 45 second rest in between is a KILLER, but AWESOME! |
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Post by 1705total on Oct 13, 2007 20:10:05 GMT -5
Friday, I was burned out big time! Work was stressfull so I took off.
Saturday
Bench
Buckeye 425
1x120x15
1x220x10
1x276x8-easy set
1x306x6-again felt nice and easy feeling strong today
1x340x4-this one was also nice and easy
1x361x3-a little slow but I got all 3 reps on my own
1x383x2-last time I did this I missed both reps. This time I got the first one, but needed a
little tap on the second rep.
1x392 1/2 x1 needed a little tap. I got it about a 1/4 of the way up and then it started coming
down. A little tap and it went up.
1x340x4
Flat dumbell press
1x140x5
1x120x6
Incline dumbell press
2x100x12
delt work
front dumbell raise
2x50x6
side laterals
2x50x6
felt good. Volume is going up and I feel good about it. Starting to increase my rest periods a little, particuliarly in between exercises. Not so much between sets, I am probably waiting 2-3 minutes on heavy work sets and 1 minute on the dumbell work.
I feel strong today.
Meet is on Saturday and I feel confident I can get that 425!
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Post by 1705total on Oct 14, 2007 16:37:04 GMT -5
Sunday-last heavy deadlift day before the meet.
deadlift
1x120x10
1x220x10
1x370x8
1x405x6
1x446x4
1x476x3
1x505-
this was suppose to be for 2, but I only got about 3/4 of the way up. So i walked away and came back but I couldn't lock it out on my 2nd attempt.
Lower back was pumped.
Bent rows
2x220x6
t-bar rows
2x150x7
done. Hams and lower back are tight!
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Post by Karrie on Oct 15, 2007 14:38:43 GMT -5
Two great workouts! Your deads are just INSANE!!!! #arockon6ha# At least you got the weight up 3/4 of the way, in NO TIME you will pull it all the way up! Don't you just love the days when you walk away and feel strong?/!
Are you doing the entire meet this Sat?
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Post by 1705total on Oct 15, 2007 18:35:58 GMT -5
Its a push pull meet in Indiana PA. I am aiming to pull 575 in the deadlift and will attempt 425 for the bench. I would love to total 1000lbs for both lifts!
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Post by Karrie on Oct 17, 2007 13:16:09 GMT -5
Its a push pull meet in Indiana PA. I am aiming to pull 575 in the deadlift and will attempt 425 for the bench. I would love to total 1000lbs for both lifts! Go for it!! #smileycheeleader9un# You never know you may hit your 1000lb goal or surpass it! |
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Post by 1705total on Oct 25, 2007 18:15:13 GMT -5
I have been taking a week off to rest up from the meet. My left elbow is in the healing process.
I may see a specialist.
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Post by GerryT on Oct 25, 2007 18:18:10 GMT -5
Best thing you could do, Steve, as far as the rest and having it checked. Hope the healing progress is speedy. Talk soon, buddy.
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Post by 1705total on Oct 29, 2007 20:39:33 GMT -5
After a 2 week layoff (basically) I finally got my lazy butt back in the gym
Bench Day ME
Buckeye 405
1x120x20
1x220x12
1x263x8
1x295x6
1x325x4
1x345x3
1x365x2
1x372x1
1x320x4
Left elbow somewhat nagging but it didn't stop me from finishing the routine. although 365 and 372 went very slow!
Flat dumbell press
1x100x10
1x120x5
Dips
2xbdywghtx6
Now my left elbow started to hurt. Thats ok I need to move it around to get it loose.
You know what they say, if the joints are hurtin then you are not going heavy enough! LOL
ahhhhh its good to be back!
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Post by 1705total on Oct 30, 2007 21:10:48 GMT -5
Squat workout
I need to string some consistant weeks of training squats. I need to get the volume up.
I intended to do 5x5
Squats
1x120x10
1x220x10
1x420x5
1x420x5
1x420x3
Legs felt wobbly so I went to leg extensions
3x200x10
Leg curls
3x150x7
some how I managed to climb the stairs.
post workout drink of luecine and creatine, and carbs
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Post by masterschamp on Oct 31, 2007 11:04:09 GMT -5
Steve,
You are doing GREAT,bro! Your numbers are very impressive!
Keith
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Post by 1705total on Oct 31, 2007 20:28:19 GMT -5
Thanks Keith
I think I need to add some cardio to my program to get my self in shape in order to up the volume. I appreciate your input, I respect your accomplishments so your praise means a lot!
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Post by 1705total on Nov 1, 2007 21:22:09 GMT -5
Today's workout
assistance work
Bench speed day
1x120x25
8x220x5 (15-20 second rest) controlled speed on the way down, explosive on the way up
Rack lock outs (first time I have done these.)
1x320x8
1x420x5
tried 470 could not budge it off the racks! LOL
high pulls
1x120x10
3x220x3
seated dumbell press
2x120x5
I was going to do some bi and tri work but I ran out of steam
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Post by 1705total on Nov 5, 2007 21:44:54 GMT -5
Bench day
Buckeye 415
Felt strong today so I jumped ahead to the buckeye 415
1x120x21
1x220x13
1x270x8
1x305x6-easy
1x332.5x4 again easy
1x352.5x3 once more easy
1x375x2-grinder
1x382.5x1-another grinder but I got it!
1x332.5x4
1x225x19 (I wanted to get 20. I picked this set up from wathcing Jeremy hoornstra. Man this was a challenge and I love how it felt. I was a little pissed I couldn't get it for 20!)
I will be sticking with the Buckeye 415 until I get the last few sets with no problem.
Incline Dumbell press
1x100x10
1x120x6
I was spent. I finish the day by watching the Steelers kick Ravin butt!!!
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Post by Tim Wescott on Nov 6, 2007 5:49:01 GMT -5
Nice training Steve.............I like the avatar !!
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Post by 1705total on Nov 6, 2007 22:55:08 GMT -5
thanks Tim, you and Eric inspired me!
11/6/07
Deadlift day
(this is a version of the coan-phillipii routine)
Deads
1x120x10
1x220x10
1x490x2
8x390x3 (speed work) The first 3 sets felt heavy, then as if something came over me the next 2 sets were easy and the weight felt light. But the last 2 sets were real grinders and my hams were begging for mercy!
Stiff legged deads
3x220x6
(ugh)
Bent rows
3x220x6
now time to rest. ahhhh sleep for the weary!
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