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15-Jan-06, 01:40 PM
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#211
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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ME Bench - i dont think it was a good idea to train heavy legs at night last night then the next morning do heavy bench. I ran out of energy half way through the workout, and right now i feel totally beat to hell. But i got more than expected on the bench today...
BB Paused Rep bench (1+ second pause, i waited for the press call, and the rack call)
45 x 5
95 x 3
135 x 3
185 x 1
225 x 1
245 x 1
255 x 0
185 x 12 (not paused, went to failure)
Looks like ill open with 225, and go from there. I really wanna come away with 255 paused rep. The paused reps are so much harder.
DB Presses
90s x 6 fail on 7
90s x 6
90s x 6
Tricep Pushdowns
90 x 12
90 x 12
DB Roll Up Extensions
30s x 10
DB Skull Crushers
30s x 10
Lateral Raises
20s x 20
20s x 20
Front Raise
40s x 6 stopped here, my front delts were fried already. Shoulda not done these at all today.
Rear delt raises DBB style
20s x 10
20s x 10
T-Bar Rows with the palms facing inward towards each other
2 plates x 6
3 plates x 6
I'm so tired. Whole body is exhausted. Gonna get a good amount of clean calories in me.
Yesterday i took a cheat meal, first one in 2 weeks (was taking one every week in the past). Had 1/2 a large pizza and got so sick to my stomach that i threw the rest of it in the trash. But then we had some ice cream. Not bad considering i used to eat almost 2 large pizzas by myself and then had ice cream, and that was one of 2 cheat meals in a cheat day lol.
I'm getting more excited for my meet. I still gotta get a singlet to wear and ordering some deadlift slippers.
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__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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15-Jan-06, 02:59 PM
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#212
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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is there a time limit to complete the rep in competition? For example, if you are using a heavy heavy weight and you go down to the chest, pause for your second or so, then lift, and you struggle but know you can do it, it just takes like 6, 7, 8 seconds, without the aid of spotters, would that still be a completed lift?
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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15-Jan-06, 03:00 PM
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#213
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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and do you always do the two max effort days back to back like that? I have been doing max legs on saturdays and bench on mondays, so at least I have a day off of nothing in between
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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15-Jan-06, 04:29 PM
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#214
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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If it gets to be too much ill switch one of the ME days around so i got DE ME back to back. We'll see how it goes.
You are allowed to fight the rep out in competition, but the bar can't come back to your chest once it starts up. There's a time limit for you to start, but no time limit during the push. You aint' gonan get it anyway if it's longer than 6 seconds...and even that's an eternity.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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17-Jan-06, 06:36 PM
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#215
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Dave I know meet is still 3 weeks out but don't forget to give me the info so I can be there.
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17-Jan-06, 10:19 PM
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#216
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Fremont Days Inn 3701 North State Route 53 Fremont, Ohio 43420
That's the meet location. Starts at 9am sharp. Feb 4th.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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17-Jan-06, 10:23 PM
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#217
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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DE Leg day
Box Squats 1/2 Below parallel
145 8 x 3
No pulls today
Reverse Hypers
210 x 15
210 x 15
210 x 15
Glute/Ham Raises
2 x 5 most of them with a slight assist.
Good Mornings
145 x 10
165 x 10
185 x 10
Ab Situps off the Roman Chair
BW x 10
Dime x 10
Quarter x 8
haha, one of the guys at the gym teased me for using a dime. He said i shoulda just went to a quarter. Was just busting my chops.
I felt really really good today. My cardiovascular conditioning is probably the best it's ever been. I'm doing my assistance exercises within 2 minutes now, used to take me 3 to be ready to go again. I can feel my workload capacity increasing. I think im still at about 1 min 45 seconds needed to rest, but that's a huge leap from what i used to require.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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18-Jan-06, 12:04 AM
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#218
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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I think "10" and "25" are easier to write and quicker than "dime" or "quarter"  |
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18-Jan-06, 12:33 AM
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#219
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Kudos on the cardio growth. It's got to spill over to all the other training you do. I believe the volume training that Mav did provided a significant cardio benefit that spilled over and contributed to the success he is currently having. |
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18-Jan-06, 06:33 AM
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#220
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Quote:
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Originally Posted by gcs118
I think "10" and "25" are easier to write and quicker than "dime" or "quarter" |
I like to type.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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18-Jan-06, 06:40 AM
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#221
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Hi Drama Queen
Join Date: Mar 2005
Location: Near Toronto, Ontario
Age: 42
Posts: 6,491
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hey - it's all about a well-balanced workout, right? gotta work ALL the muscles.... 
__________________
Goals: bench - 200; squat - 225; deadlift - 225
27/01/06: bench - 170; squat - 195 (wrapped); deadlift - 210; total - 575; need - 617; to go - 42
"Illegitimi non carborundum"
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18-Jan-06, 08:42 PM
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#222
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Speed Bench
95, 105, 110, 115 pinkies on rings
120, 125, 130, 135 ring fingers on rings
140, 145, 150, 155 index on rings
Gonna change this next week. It aint workin like i want it to.
BB Military Press
bar x 10
95 x 6
135 x 6
155 x 6
175 x 6
185 x 6 PR I think, i set to do 6, but i could have probably done 8.
195 x 2 (shoulda quit at 185  )
Cable Pushdowns
100 x 8
100 x 8
100 x 8
Overhead Rope Extensions
60 x 8
70 x 6
70 x 6
Lateral Raises
30s x 8
30s x 8
Wide Grip Rear Delt PUlldowns
150 x 10
150 x 10
Roman Chair Situps
BW x 10
BW x 10
T Bar Rows Wide Grip
2 plates x 20
2 plates x 20
Front Raises w/Red Mini
1 x 15
w/ Black Mini (i think that's what it was, little stronger than the red one)
2 x 8
Boy i felt good today. Really felt good. I used to get so out of breath and heart would be pounding after a set of BB military presses. Now I took my pulse immediately after the set of 185 and my heart rate was maybe 120, and i wasn't even out of breath in the slightest. It really feels good. I'm gonna keep that cardio up. Also didn't get much sleep last night too. My diet is spot on lately, tracking everything, counting calories and keeping a spreadsheet of everything I'm eating.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
Last edited by Firehawk; 18-Jan-06 at 11:00 PM.
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18-Jan-06, 08:52 PM
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#223
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Glad to hear everything is going well, those are some sick military presses.  :
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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18-Jan-06, 09:40 PM
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#224
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Thx brother.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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18-Jan-06, 09:48 PM
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#225
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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I concur, great pressing.
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