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Post by jasony on Mar 10, 2008 17:49:32 GMT -5
Sometimes I get to go home!!! Then I am forced into performing my husbandly duties:))
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Post by al on Mar 10, 2008 18:25:13 GMT -5
That could go either way, Jason. Are you talkin' honey do's or acts after which calls you "my steed"?
Rested the entire weekend. Today, did about fifteen minutes of shoulder prehab (lying I/Y/T/W/L's, standing L's, face pulls) and lower rear train warmups (seated good mornings, bar squats). Tomorrow will be another total rest day. Hopefully, I'll be ready to go by Wednesday.
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Post by jasony on Mar 11, 2008 7:02:11 GMT -5
Just call me stud:))
I think you're doing the right thing laying off awhile. After 4 days your body will be begging to push and pull.
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Post by al on Mar 12, 2008 15:48:45 GMT -5
It was begging alright, Jason, so I punished it for its impertinance.
LEGS/SHOULDERS
Warmup: Glute Ham Raise: 10 Reverse Hyper: 20 Machine Crunch: 15x25 Front Squat: 95x3, 115x3
Squat: 135x3, 185x3, 225x3, (with belt) 255x2, 275x2, 285x1, 225x5 Good Morning: 135x12, 185x5 Seated Calf Raise: 105x25, 130x20
Press: 95x6, 115x6, 125x6, 135x5 Cybex Press: 75x25 Cable Rear Delt: 20x15, 30x12
Bike: ([3 min @ level 13] & 10 jump squats) x3; 2 min @ level 13; 1 min @ level 8 Glute Ham Raise: 10 Reverse Hyper: 20
Have also been doing a series of scapula-thoracic mobility warmups and exercises and practicing bench press setup (arch, foot positioning, scrunching shoulders, etc) for the past three days.
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Post by jasony on Mar 13, 2008 6:55:56 GMT -5
I like that you're knocking out a few reps at a lower weight after you top out on squats. I adhere to the old theory that after the intial overload, you're fooling your body, especially the connective tissues, into thinking its lifting a heavier weight. That's why I do the walkouts and curtsies then go to drop sets (Building strength, mass and get a pump at the same time). Are you full of life after your short layoff?
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Post by colleen on Mar 13, 2008 9:48:20 GMT -5
285 felt good?
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Post by al on Mar 14, 2008 17:08:58 GMT -5
Jason - If I was sure it wouldn't take too much out of me, I'd do a half squat with maybe 350 after my warmups on meet day, so my first attempt with 255 would feel light. However, I have to keep in mind that every extra lift will cost me on the deadlift...and I have BIG plans for that effort. Colleen - Didn't feel too bad, but talk about leaning to the side. It was almost a one legged squat. MAX EFFORT DL and BENCH PRESS Technique & Assistance Deadlift: 135x5, 225x3, 320x2, 375x1, 390x1, 295x3 Bench Press: 135x5x2, 185x3, 135x5 Close Grip Incline Bench Press: 135x8, 155x6, 190x3, 190x2 T-Bar Row: 185x8, 225x5, 250x3x2, 185x10 Tri Bar Hammer Curl: 70x8, 80x8x3 ss with Decline Tri Bar J.M. Press: 70x10, 80x8x3 DB Curl: 15s x20 Dip: 30 Seated Crunch: 100x10 Pause Squat: 115x5, 135x5, 165x5 Reverse Hyper: (warmups) 8, 8, (cooldown) 15 Asked one of the guys to cinch my belt to the max during my max DL. It was TIGHT. When I did the lift, my guts felt like they exploded, and I hobbled over and pleaded with him to help me get outta that sucker asap. Yikes! If there's blood in the toilet tomorrow, I know why.
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Post by jasony on Mar 14, 2008 17:22:47 GMT -5
You're right about saving your energy in the meet. Is the bold stuff OMPR's?
For me, blood in the toilet would mean something is wrong in my brain:))
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Post by colleen on Mar 14, 2008 17:35:05 GMT -5
390.....with 11 lifts beforehand...................I see 400 easy. Of course, I'm assuming no massive internal injuries from your belt experience today - ouch!
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Post by al on Mar 14, 2008 19:14:52 GMT -5
No, Jason, they were real PRs, as in lifetime bests, believe it or not. My previous best DL was 380 circa 1971. (Of course, I weighed in at around 140 for that meet. So, it's not like I'm really stronger.) I didn't start doing T-Bars until about 15 years ago, and I've only done CG Inc BPs twice.
Well, Colleen, I wouldn't call a 400 lb DL easy, but if they use one of those flexible DL bars, I should get at least that.
Sessions like that one really make me hungry. I just polished off an antipasto salad, half a pizza, a chicken parmesan hero, two bottles of beer, and an ice cream sandwich. YUM !!! [belch]
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Post by jasony on Mar 15, 2008 9:11:27 GMT -5
WOW!!! Thats one Hell of an accomplishment!!! Living proof that the body is an amazing thing and never quits. I'm so proud for ya I could bust!!!
How's your energy level after yesterday? Have you experimented with the sublingual B12 too see how you react to it? For me, it really boosts my energy level.
After a meal like that If belching is all you do--lol--well:))
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Post by al on Mar 15, 2008 11:45:08 GMT -5
Jason - Pretty banged up today, but no more than most other intense workouts. Haven't tried the sublingual B12 yet. Might be something I should take on meet day, huh?
Colleen - No blood in my...er...used Italian meal.
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Post by hoboken on Mar 15, 2008 22:32:35 GMT -5
390 Lb. DL....Al, that's a great achievement!! I salutecha!! That lifting belt episode sounds rough, however, I can relate somewhat! I'm glad i don't have anyone to cinch it up like you do though!! ;>) Don't be negelctin' the Gobbagool group now!! ;'>)B
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Post by al on Mar 17, 2008 16:04:52 GMT -5
Thanks, Pete. Hope to top 400 at my meet a week from next Sunday.
Good day today.
Bench Press: 135x5x2, 185x3, 225x4, 235x1, 185x10 Pushup/Dip Combo (with red band for resistance): 12/20, 10/15x3
Olympic Bar Curl: 75x12, 95x8, 105x6, 55x15 ss with J.M. Press: 115x8x2, 105x10, 55x15
Front/Side/Rear Lateral Combo: 10s x20/20/20x1 Low Pulley Deadlift: 50x10, 80x10, 110x10 Low Bar Squat (OH and back): bar x12 Leg Band Work Adductor Machine (for groin pull): 30x20 Machine Crunch: 25x25
BPs felt strong, but I'm still coming down way too slow and not getting my lats into the push off the chest. I'll bet this combo is costing me 20 lbs.
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Post by jasony on Mar 17, 2008 17:39:24 GMT -5
Good job on the BP's!!! Try to find your speed groove on the lighter weights.
2 questions:
How wide is your grip on the BP?
Does the abductor really help you pull your groin:))
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