|
Post by al on Mar 19, 2008 18:34:52 GMT -5
Jason - Yea, I keep trying to find my groove that way. I think I'm just afraid of anything 225 and above. 1. Grip: ring fingers on the rings seems to work best. 2. Now, you're pulling my groin.
Killer workout today.
LEGS/REAR TRAIN/SHOULDERS
Warmup: Squat/Goodmorning: 95x3/3
Squat: 135x3, 185x3, 225x2, 275x2, 295x1 (OMPR), 255x4 Seated Calf Raise: 130x20 Rack Pull (7" off the floor): 225x3, 315x3, 405x2, 455x0, 425x1 Press: 95x5, 115x3, 135x3, 145x1 Glute Ham Raise: 10, 10 Reverse Hyper: 12, 12 Recumbent Bike: 12 minutes (easy to moderate pace)
This one sent my CNS right down the tubes again, but it was very important to seek my limits. From the looks of things, I could very well hit third attempts of 300 in the squat and 420 in the deadlift, if I have the balls to go for it.
Groin was not happy but no worse than before the workout.
Will be tapering off drastically now, with only three workouts planned in the eleven days before the meet. Friday's will be moderate; Monday's light; and next Wednesday's very light.
|
|
|
Post by jasony on Mar 20, 2008 6:45:33 GMT -5
Looking back at the effort you turned in after the 4 day layoff. It looks like you're gona time this just right!!!!
Like the ball thing--the groin pull will require flowers:))
|
|
|
Post by al on Mar 20, 2008 9:12:20 GMT -5
Then you'll touch it? [checks prices on flowers.com]
|
|
|
Post by jasony on Mar 21, 2008 10:49:42 GMT -5
LOL--A call to the florist may get me to hold it---BUT, it will take a call to your banker to get me to turn loose:))
|
|
|
Post by al on Mar 21, 2008 13:55:14 GMT -5
ROFL. Good one, Jason.
First backoff day today, but I'm so beat up from Wednesday, it should probably have been a rest day instead.
CHEST/BACK/BIs/TRIs
Speed Bench Press (red bands): 125x 3w/3m/3cl x9, 135x1, 155x1, 175x1 Wide Grip Bench Press: 155x12 Close Grip Bench Press: 155x10 integrated with T-Bar Row: 135x12, 185x10, 225x3
Decline Tri Blaster J.M. Press: 80x10, 80x8x2 ss with Tri Blaster Hammer Curl: 80x8x3
Pause Squat: 135x5, 155x5, 175x5 Seated Machine Crunch: 100x10, 115x8
I so need a nap.
|
|
|
Post by jasony on Mar 21, 2008 15:31:31 GMT -5
Oooo, Oo,Oo, I like the tri blaster hammer curl!!!
With your rest days in between the other two w/o's, You're going to be alright. A little activity will get the blood flowing and the circuits kicked back in:))
|
|
|
Post by al on Mar 24, 2008 17:00:44 GMT -5
Jason - Those hammer curls give ya a great pump.
FINAL PREP DAY: Worked up to my starting lifts in the BP and Squat and did a few very light assistance exercises to keep those neurons firing.
Bench Press: 45x5, 95x5, 135x3x2, 185x2, 225x1,1,1, 165x5 Pullup/Dip Combo: 6x6/6 Olympic Bar Curl: 45x20 Tri Pressdown: 75x30 Front/Side/Rear Lateral Combo: 10s x10/10/10
The Bear: 45x5 Front Squat: 95x4 Squat: 135x5, 185x2, 225x2, 255x2,1,1 Cable Deadlift: 40x10x2 Pullthrough: 40x10 Good Morning: forgot (lots of very light ones seated and standing)
Bench presses felt strong, although I still couldn't get that lat push off the bottom. Experimented with different grips. Left tri is a slightly inflamed, but I'm sure it'll be okay by Sunday.
All squats were legal, and 255 felt pretty light. I shifted most of my weight to the left leg to keep the pressure off my pulled right groin. That tweak will prevent me from going for big numbers on my third attempt, but it shouldn't tear if I stay at or below 300.
Will take tomorrow off, then probably only do my BP and Squat warmups Wednesday and maybe Friday. Here's the plan:
Squat: 255, 275, 300 (or 305) Bench Press: 225, 235, 240 (or 245) Deadlift: 375, 400, 415 (or 425)
So, as long as I make all of my second attempts, I'll reach my goal of a 900 total.
|
|
|
Post by jasony on Mar 24, 2008 18:08:14 GMT -5
Ice and ibuprohin for that tri.
lol--I'm getting excited for ya!!
I'll dance a jig when you hit the 900 total--d**n, I'll need a banjo player:))
|
|
|
Post by al on Mar 25, 2008 15:57:07 GMT -5
How about you play the banjo and let Colleen dance...nekked?
|
|
|
Post by jasony on Mar 25, 2008 18:04:18 GMT -5
OK---if I can play it neckked--I'd be pickin' and grinnin' Hey, I see I got censored--oops:))
|
|
|
Post by al on Mar 25, 2008 19:13:38 GMT -5
Wasn't me. Must be scripted into the program.
|
|
|
Post by al on Mar 27, 2008 11:58:27 GMT -5
PREHAB & MEET WARMUPs Glute Ham Raise: bodyweight x 8 Reverse Hyper: bodyweight x10 Crunch: 20 Cable Deadlift: 40x10 Pull Through: 40x10 Squat: 45x6, 95x6, 135x6
I/Y/T/W/L Lateral: 3x6x1 Bench Press: 45x6, 95x6, 135x6x2
Just firing the neurons on last time before the meet. Groin is definitely tweaked, so stopped squat warmups at 135, instead of 225. No use taking any chances before meet day. Right shoulder also a bit sore. Still can't get that lat push off the bottom of the bench press, but I find my entire rear train gets involved if I push my feet into the floor as I press.
Bodyweight: 160.5
|
|
|
Post by jasony on Mar 27, 2008 17:42:06 GMT -5
That looks like a nice engaging w/o!! Good job:))
About your groin--Ice for inflamation, movement or heat to get the blood flowing, ice again:))
You're not messing with your technique this close to the meet, are you?
|
|
|
Post by al on Mar 28, 2008 14:07:55 GMT -5
Not really, Jason. Although I will concentrate on pushing with my feet to get my entire body involved, I won't try a lat spread off the bottom until I get the flick.
Something strange: I find if I don't bend my wrists, I'm stronger. What's with that? Do you think it's because the extra inch the weight has to travel before landing on my chest gives me more spring off the bottom?
|
|
|
Post by jasony on Mar 28, 2008 18:10:18 GMT -5
I bench with stiff wrists as well. I cradle the bar on my palm so it sets straight on top of the wrist. You get more spring off the bottom and you take out the wrist flexation (if that is a word) on your intitial push.
I'll be pulling for ya!!! Do you feel the positive waves?
Just call me Odd ball form Kellie's Hero's:))
|
|