|
Post by 1705total on Nov 8, 2007 21:43:50 GMT -5
Squat day
1x120x10 1x220x5 1x320x5 1x420x5 I used a wide stance and although I can see where it will help it is something I need to get use to. You see years of squating like a bodybuilder, narrow stance (about shoulder width) feet front forward and straight back with the bar high on my traps. I returned to this form after my first set of 420. 1x420x5 1x470x3 1x520x1
I was feeling strong so I went for
1x555x BOMBED I missed this and bombed. But you know what I now know that my squat stand (I train at home) will save me when I bomb so I feel good.
front squats 2x220x5
legs feel good but........................ wobbly!
I was a little dissapointed at missing 555. My goal is to do a full meet and I want to hit a 1600 total. I know I can get it.
|
|
|
Post by Karrie on Nov 9, 2007 11:50:50 GMT -5
IMPRESSIVE training Steve!!! #arockon6ha# I agree, after years of a BB squat the PL form on the squat is quite a bit different but you will get used to it more and more with each wo it will come easier. ;D Did you do the front squats prior to PL training? I never did until I started the PL training but I really like them. We typically do them prior to our dead lifts. I also think you can hit a 1600 total in a full meet! Then you can change your screen name with each new total you get, LOL! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
|
|
|
Post by 1705total on Nov 9, 2007 18:52:43 GMT -5
Thanks Karrie and great job in the meet last weekend! PL is awesome aint it?
I have always done front squats. I love them. When you train at home and don't have equipment you do what you can.
1600total is the goal, but the long term goal is to exceed 1800. I know thats a lofty goal but its what I want to do.
|
|
|
Post by 1705total on Nov 10, 2007 23:16:59 GMT -5
Benches rotary cuff work
9x3x220
1x10x275
rack lock outs 1x3x315 1x3x405 1x3x455 1x3x500 1x failed with 550 so I dropped to 500 again for 3
JM presses 3x6x95 (elbows starting to hurt but a good tricep exercise)
Clean and press 1x5x125 1x4x225
Done.
|
|
|
Post by 1705total on Nov 13, 2007 22:55:32 GMT -5
11/12/07
Deads
1x120x5 1x220x3 1x320x3 1x520x1 7x420x3 speed reps, although after the 4th set they looked more like super slow! Although I am up from last week in which I did 7x390x3
One arm rows 1x140x5
(left elbow hurt so dropped these and moved onto something else)
T-bar rows 3x100x8
Good mornings
3x120x8
|
|
|
Post by 1705total on Nov 15, 2007 22:38:24 GMT -5
buckeye day 420 routine
1x120x20 1x220x5 1x270x8 1x300x6 1x330x4 1x370x3- (this felt good, strong and powerfull) 1x390x-failed. Damn did my right elbow just give out. I got half a rep but that was it. 1x330x4
1x220x20-felt good.
Incline press 2x220x10
floor presses (first time I tried this went light just for feel) 3x120x8
elbows need time to heal. I need to improve my tricep strenght. I was too aggressive today on the buckeye. I will drop down to 410
|
|
|
Post by Hoopie on Nov 16, 2007 0:03:59 GMT -5
Awesome workouts STeve! Oh the days of power lifting how i can remember. You push some damn good numbers..
|
|
|
Post by Karrie on Nov 16, 2007 14:30:34 GMT -5
Your training continues to be AWESOME!! Watch that elbow! Also, I LOVE floor presses! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
|
|
|
Post by 1705total on Nov 19, 2007 22:28:17 GMT -5
Squat day
I have trained at all hours of the day and its really just a matter of mindset in my opinion. Lately I have been lifting at 9:00pm in the evening. It gives me a chance to wind down, eat a little dinner with the wife, and then rest up and gear up for the workout.
SO I decended the stairs to the basement of my own personal hell or heaven depending on your point of view. I felt good today knowing that it was time for some deep squats.
first set 120x10 second set 220x7 third set 320x7 (feeling good nice and strong. Squats are deep and I am getting extra power from my glutes) fourth set 370x7 (now this set was harder but nice and strong. Breathing heavy, lungs feel like a locomative climbing a steep hill).
Now the plan is to hit 420x4, then 470x3, 520x2 and max out with 550.
fifth set 420x3 (on the 3rd rep my left tear drop knotted up and felt like it contracted hard! set terminated)
I stretched my quads but the left teardrop hurts like a mother. Man I am feeling my age! or I am just a wuss!
Front squats 2x220x6 This sucks! My mind and body feel soooo strong today but that damn left tear drop hurts like a mother.
leg extensions 3x100x25 (20 second rest inbetween sets)
All in all the legs feel pumped and tight, but the left tear drop is tight and sore. I feel as if the workout was in vain, but I know if nothing else I have maintained.
But you know what?
MAINTAINING SUCKS!
|
|
|
Post by RUBICON19 on Nov 19, 2007 22:34:18 GMT -5
NICE! Looking forward to that 550 squat! Go get it!
|
|
|
Post by Roger on Nov 20, 2007 9:06:03 GMT -5
Any workout is a good workout as long as our heart is in it. Good job Steve
|
|
|
Post by mrbeefy on Nov 20, 2007 9:16:58 GMT -5
NICE LIFTING !
When I start to flare my elbows out, instead of keeping them tight, is when I start to feel thoses tendons/ligaments hurting.
Maintenance! Yup, it's a BE-atch! But a necessary evil, so I'm told!
Keep hitting it Bro!
|
|
|
Post by 1705total on Nov 20, 2007 22:23:19 GMT -5
11/20/07 Bench-buckeye420
I am feeling strong today, and its time to join dante and descend into hell once more. My paradise!
I bring my son along. Savion is 10 and he loves to do 3 lifts. Overhead presses, bench presses, and leg extensions.
After he does his work he sticks around to encourage me.
1x120x15 1x220x8 1x270x8 Nice and powerfull, downright explosive! Savion says "come on old man, push that weight!"
1x300x6 This also feels good
1x330x4
nice and easy. Savion yelling at me, "come on dad show me what you got!"
1x370x3
felt good. I brought my other son Damian (14) down to give me a spot. He tries so hard to helpme and i appreciate it. This set was slow but I felt damn good. Elbows felt great!
1x390x2
Last week this burried me. I got 1 and 1/2 reps today. Felt damn good too. I think my biggest problem is losing my concentration and instinct takes over. however my instinct is to push with my arms and not with my chest and lats.
1x410x1
I missed this. I should have stuck with the 400 I was suppose to do but once again I felt strong and wanted to go for the PR. I wonder if I will ever learn
1x330x4
Now for some fun. 1x250x17 I love finishing the bench portion of the workout with a high rep set. I was struggling and pushing with all my might on the last 3 reps. I think I can get this for 20. I think this actually helps my explosiveness.
Incline bench press 3x220x8
Close grips 1x220x6 My elbows gave out. time for some ice.
All in all I felt great. Tomorrow is a rest day!
|
|
|
Post by 1705total on Nov 20, 2007 22:24:36 GMT -5
Thanks guys I gotta tell I love powerlifting. I feel sooooo strong and thick. I actually feel like I could punch a hole through concrete! Its a blast
|
|
|
Post by EBA84 on Nov 20, 2007 22:26:25 GMT -5
When is your next meet? Is your nephew still training with you?
|
|
|
Post by Sareen on Nov 21, 2007 1:33:47 GMT -5
Damn! Those are some heavy ass poundages bro....keep it up.
|
|
|
Post by 1705total on Nov 21, 2007 5:50:20 GMT -5
When is your next meet? Is your nephew still training with you? Thanks for asking Eric. My next meet should be in the march/april time frame. There is a meet in Erie in March, and the YMCA in Indiana might have a meet in April. The big one will be in March in Martin Ferry's OH. The Ohio Chairman for 100% Raw is super cool and he is promoting the show. Its a full meet which will give me the opportunity to be nationally ranked for my total. I am hoping to bench 425, deadlift 650 and squat 600. Those maybe agressive but what the hell. Mark my nephew is still training for next years pittsburgh. I will be lifting with him this coming Friday. He currently is weighing 220 and looking big and thick! I email him your log for inspiration!
|
|
|
Post by 1705total on Nov 23, 2007 10:59:47 GMT -5
first a little explanation. I also post my log on the 100% Raw forum. A friend of mine posts under the name toolpod.
onto todays log
Post turkey weigh in 314lbs! (yikes) this means it is time to get my ass into some cardio
11/23/07 Speed day.
I called my nephew who was suppose to join me at the gym. The object was to determine if the Gym that toolpod trains at would be our base of operations for his run up to the Pittsburgh bodybuilding championships, while I would train for George's Martin Ferry Meet.
I called him but he had made other plans. So it was a solo act for me. However TP told me he might be training back and shoulders today.
I got to the gym and I saw TP's wife, who told me early for Toolpod was like 10:30am (it was 9:00am).
So solo for me all around.
Speed day
Bench 9x225x3 (I only rested 45-60 seconds between sets)
This felt good, working on my explosiveness. 1x225x20 I love do this type of set as my last bench. I think it really helps me to make the mind/muscle/form connection.
Clean and Press 1x135x7 1x185x6 1x225x1 (for some reason I wasn't feeling it today for these??)
Front raises with dumbells 1x45x12 2x60x6
Tricep hammer dip machine (hey toolpod-tells the folks at the gym to move this piece of equipment a little further away from the wall, I had a hard time get my fat ass behind it! LOL! ) 1x180x6
Tricep pushdowns 2x100x10
My elbows were feeling tight, and my fore arms are hurting. They feel like shin splints and it hurts to make a fist.
I use to bench with a "monkey grip," but the rules state you have to wrap the thumb around the bar. I think thats whats causing the pain in my fore-arms, so I may go back to my old grip and only train with the proper grips on heavy sets or something.
decent workout overall
|
|
|
Post by Intensity on Nov 23, 2007 12:36:41 GMT -5
Thanks guys I gotta tell I love powerlifting. I feel sooooo strong and thick. I actually feel like I could punch a hole through concrete! Its a blast This is what I call: PASSION!!! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) You found your way Steve!!!
|
|
|
Post by 1705total on Nov 23, 2007 14:50:44 GMT -5
Thanks Mo, I believe you are correct.
I compete in the 100% raw organization and will more then likely join the adau as well. The goal is to do a full meet in March for 100% raw.
I want to drop down to around 275 or so. The records are very similiar in the 275 and the 275+ class. Currently I am ranked 20th in the nation for my bench, but looking over the rankings, if I hit what I know I can for a full meet, I can be ranked in the top 2 or so.
So right now the goal is to hit these numbers in march
Bench-425 Deadlift-650 Squat-600
I am so excited about this, and like I said I am having the time of my life!
|
|