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Post by mrbeefy on Apr 15, 2008 13:07:43 GMT -5
April 15th, 2008 First PL Meet down ... the training continues!
This is ONLY the first week training. I think we may also include speed work and sled pulls. The following weeks are similar but increase in weight and intensity.
NEXT COMPETITION PREP WORKOUT (Russian Training) week 1 (Sunday) Squat [glow=red,2,300] reps sets % weight [/glow] 5 1 50% 175 4 2 60% 210 3 2 70% 245 3 5 80% 280 close grip bench 5 1 50% 150 4 1 60% 180 3 2 70% 210 3 6 80% 240 Chest muscles (dumbbells flies or presses) 10 5 Squat--raw 5 1 50% 175 5 1 60% 210 4 4 70% 245 Abs 10 3 3 day (Tuesday) reps sets % weight Dead lift 4 1 50% 250 4 1 60% 300 3 2 70% 350 3 5 80% 400 Bench-press--raw 6 1 50% 150 5 1 60% 180 4 2 70% 210 3 2 75% 225 2 2 80% 240 3 2 75% 225 4 1 70% 210 6 1 65% 195 8 1 60% 180 10 1 50% 150 Chest muscles 10 5 Dead lift-- bands 4 1 50% 250 4 1 60% 300 4 5 70% 350 Good mornings (standing) 5 5 5 day (Thursday) reps sets % weight Bench-press--raw 5 1 50% 150 4 1 60% 180 3 2 70% 210 3 5 80% 240 Squat 5 1 50% 175 4 1 60% 210 3 2 70% 245 2 5 80% 280 Bench--2 board 5 1 55% 165 4 1 65% 195 3 5 75% 225 Chest muscles 10 5 Abs 10 3 6 day (Friday)reps sets % weight Dead lift with 35's 3 2 50% 250 2 4 60% 300 Incline Bench 4 6 Dips (weights) 6 5 Dead -off boxes 4 1 60% 300 4 2 70% 350 3 2 80% 400 2 4 90% 450 Good mornings (seating) 5 5
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Post by fit on Apr 15, 2008 13:12:24 GMT -5
I'm in! And I'll be hounding you! LOL- Seriously- Keep it up
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Post by mrbeefy on Apr 16, 2008 20:15:40 GMT -5
2-16-08
Ok, did a modified version today (per Greg)
SQUATS Reps Sets % Weight 5 1 60% 180 4 2 70% 210 3 2 75% 225 2 2 80% 240 3 2 75% 225 4 1 70% 210 6 1 65% 195 8 1 60% 180 10 1 50% 150
8x8 Reverse Hypers Abs x 25
This kicked my butt! The squats followed by the 8x8 hypers fried my hamstrings, glutes and calves. Walking may be difficult tomorrow. The squars were tough because Bernie and I did them "I go-you go". My heart was pumping big time!
All in all - Great Workout!
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Post by gti steve on Apr 17, 2008 8:01:12 GMT -5
thats an interesting workout. i always thought you squatted like 400+
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Post by mrbeefy on Apr 17, 2008 11:33:02 GMT -5
My best Dead was a 585. My squats have been in the 300-350 range. Bench is my sore spot ... still need to work on form.
This new workout should certainly kick it up a bit!
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Post by gti steve on Apr 17, 2008 12:08:56 GMT -5
Great work tho. Really impressive!
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Post by mrbeefy on Apr 23, 2008 9:16:45 GMT -5
4/23/08 Wednesday Deads with 35's (deeper stretch) [glow=red,2,300]Reps Sets % Weight[/glow]3 1 50 250 3 2 60 300 2 4 65 325 Bench (raw) 5 1 50 150 4 1 60 180 3 2 70 210 2 3 80 240 3 2 75 225 4 1 70 210 6 1 60 180 8 1 50 150 Assistance Chest Work 10 reps / 5 sets Deads (again) (regular plates) 4 1 50 250 4 1 60 300 3 2 70 350 3 5 80 400 Good Mornings 5 reps x 5 sets Abs nite-nite! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by mrky03 on Apr 23, 2008 18:17:22 GMT -5
Good numbers Frank!
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Post by mrbeefy on May 27, 2008 20:13:29 GMT -5
May 27th, 2008
Training is going ok considering the apnea, etc. Been doing the Russain Training the past few weeks and it's a tough routine.
Our trainer thought it's time to switch things up, so he suggested we go to a 3-2-1 Program. But first, he suggested we break up the training boredom with....some tire flipping outside. We have two tires out there to train with. One weighs 425 and the other is 578 lbs. Try flipping that all the way across the parking lot and back! One of our members who trains for strongman competition, flips it all the way down the street and back. As a warm up yesterday, He loaded a bar with 650, placed it on his shoulders, and walked across the entire gym, placing it into another power rack on the opposite side of the gym. I think he did that circuit about 5 times. Now THAT is training!
I'll update you on how we did on the tires soon!
Switched up my diet a bit per my MD. Doing a version of the ketogenic diet. Not the best thing while PL, but I need to drop a few pounds.
Keep watching for updates ;D
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Post by fit on May 28, 2008 6:10:23 GMT -5
Hey Frank, I need some new tires on the Passat- care to, errmmm, give me a lift? LOL!
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