|
Post by al on Mar 30, 2008 16:16:54 GMT -5
Well, you're pulling worked real well, Jason, because mine was spot on today. I had a fairly good meet overall, and Thomas did terrific.
Squat: 1. Fell backwards on the ascent with 255 for some reason. Three reds. 2. Stayed with 255 and made it. Three greens. 3. Went to 285. Got good depth but tripped on the way up. Three reds. Sheesh!
Bench Press: 1. Made 225 easily. Three greens. 2. Made 235 easily. Three greens. 3. Missed 245. Three reds. Don't know what happened. Felt strong, but just couldn't get it up. ;D
Deadlift: 1. Made 365 like it was 135. Three greens. 2. Made 385 almost as easily. Three greens. 3. Made 405 a little slower, but still without a problem. Two greens and a red. Don't know why and didn't ask. 4. Took a fourth attempt and made 415 with great effort. Three greens. The crowd went nuts. At 2.61 times bodyweight (159), it's only a hair lower than my 2.67 (380 @ 142 lbs) personal best.
Thomas made 95, 115, and 135 (PR) in his three bench press attempts. The crowd showed their appreciation loudly every time he lifted. It was sooooo cool.
I'm beat and doubt I'll lift at all again before Wednesday.
|
|
|
Post by jasony on Mar 31, 2008 14:18:46 GMT -5
Kinda busy fighting storms right now, just wanted to jump on here and congratulate youse guys!!!
Superb effort Thomas and Al!!! My pride for you two soarth!!!
So, Al, is that a 895 total, and how many lbs did you add to the record?
|
|
|
Post by al on Apr 1, 2008 5:37:37 GMT -5
The old DL record was 360. So, that's 55 lbs. I had plenty of motivation, because, pound for pound, the 165 lbers had the best deadlifts. One 17 year old got 445, and a submaster (age 35-39) 455. There was also a guy who looked to be about 20 who pulled 500, but he may have been in the 181s. Awesome lifts.
|
|
|
Post by al on Apr 2, 2008 16:30:45 GMT -5
FULL BODY REHAB
Glute Ham Raise: bodyweight x10x2 Reverse Hyperextension: bodyweight x10x2
The Bear: 45x5, 65x5, 95x5 Squat: 135x6, 145x6 Cable Deadlift: 80x10, 100x10 Pull Thru: 80x10, 100x10
I/Y/T/W/L Lateral: 3s x8, 5s x8 Bench Press: (Practiced form and grip with bar, 95, and 135) Cybex Incline Chest Press: 135x20 Cybex Row: 150x20 Dumbell Curl: 10s x20x2 Tate Press: 10s x30x2 Side/Rear Lateral: 10s x20/20 Face Pull: 35x25 Pushup: 30 Stability Ball Crunch: 40
Recumbent Bike with DB Upper Body Flush: 12 minutes @ level 8 while doing ultra-high-rep presses, curls, tri extensions, and lateral raises with 3 lb dumbells.
Took it easy and spread things out, but even so, my body couldn't even handle this well. Everything is jarred big time. I think I'll just let my CNS catch up and rest 'til Monday...if you can call chasing my grandkids around for the next four days resting.
|
|
|
Post by jasony on Apr 3, 2008 7:21:22 GMT -5
Chasing Grandkids is called active recovery:))
|
|
|
Post by colleen on Apr 4, 2008 9:10:52 GMT -5
415 is Impressive!!! Congrats to both you and Thomas - I'm glad the meet was a success for you both. Have fun with the grandkids, grandpa
|
|
|
Post by al on Apr 7, 2008 17:21:40 GMT -5
Thanks, Jason & Colleen. Sure did have fun with those kids. It'll take Vinny & Nancy a week to calm 'em down. ;D
Still tweaked like a mutha as a result of those last two deadlifts, but I won't pregnant dog. I keep reliving the thrill...and if it costs me, I don't give a sh*t. It was worth it.
FULL BODY
Cluster Deadlift (conventional): 135x3, 225x3, 275x3, 350x3 (no belt!!!) (sumo) 225x3, 275x3, 315x3 (PR)
Floor Press: 135x6 (hurt shoulder, so I stopped) Speed Bench Press: 95x3 (close)/3 (medium)/3 (wide), 115x3/3/3, 135x3/3/3
Monkey Row: 40,35,30,25,20,15x8 each Dead Hang Curl: 20s x8x4 Cybex Tri Ext: 90x15, 110x10x3 Seated Cable Row: 120x10, 130x10x3
Full Body Crunch: 50 Glute Ham Raise: 10 Reverse Hyper: 10 Adductor Machine: 50x25
I,Y,T,W,L Lateral: 3s x8, 3s x10 Face Pull: 40x25
Stair Climber: 12 minutes
Will be doing more shoulder rehab over the next few days to see if I can get back to bench pressing without pain.
|
|
|
Post by al on Apr 7, 2008 18:06:50 GMT -5
In case anyone's wondering, I wrote "bit*h", and the program changed it to "pregnant dog". ROFL
|
|
|
Post by jasony on Apr 7, 2008 20:51:37 GMT -5
Looks like your aon the right track for the shoulders!!!
That's a pregnant dog of a w/o:))
|
|
|
Post by colleen on Apr 10, 2008 7:11:50 GMT -5
You can pregnant dog all you want, just keep working the rehab and give those tweaks some time to heal.
|
|
|
Post by al on Apr 10, 2008 11:39:16 GMT -5
Jason and Colleen - Does a pregnant dog have one of these: ==========================> ?
Took it easy on legs and shoulders yesterday but was able to pound the traps & lower back.
LEGS/LOWER BACK/SHOULDERS
Close Stance (to take pressure off the adductors) Pause Squat: 95x8, 135x8, 155x8, 185x8 Good Morning: 95x8, 135x8, 155x3
Rack Pull (just above knees): 225x5, 315x5, 405x3, 455x3, 480x1 Shrug: 225x12, 315x10x2
I/Y/T/W/L Lateral: 5s x10 Cuban Press: 10s x10, 15s x10x2, 20s x8 Front/Side/Rear Lateral Combo: 15s/25s/30s x12x2 Press: 45x20, 65x12, 95x8
Machine Crunch: 10x30 Glute Ham Raise: 5x2 Reverse Hyper: 15
Recumbent Bike: 12 minutes @ level 12
Trigger Point Therapy (foam roller & tennis ball): shoulders, scapula-thorax, adductors
Continued TPT on shoulder this morning with a tennis ball. Found a good one on upper back that appears to be radiating into the tweaked area. Hope this is the problem, as it is very accessible.
|
|
|
Post by jasony on Apr 10, 2008 17:38:05 GMT -5
Heavy Ass rack pulls!!! I hope the trigger point you found in your back is your shoulder problem!!! Does the press hurt your shoulder?
|
|
|
Post by al on Apr 11, 2008 13:53:28 GMT -5
Jason - No, presses don't hurt at all. I did get some relief from that trigger point, so I'll keep working it.
Here's the rehab and light full body routine I did today:
Warmup: Elliptical (3 minutes)
I/Y/T/W/L Lateral: 3s x12x3 L exercises with bands Cuban Press: 12 lb bar x10x2, 5s x10, 8s x10, 8s x15 Cuban Press to Front Squat to Back Squat to Good Morning to Press Behind Neck: 12 lb bar x 15
Two-Hand Swing: Pood x15 Adductor: 50x20, 60x30 Low Bench Squat (front/OH/Back): 12 lb bar x10/10/10 Front Squat (close stance): 95x8, 115x8x2 Reverse Hyperextension: 15x2
Bench Press (varied grips): 45x20, 55x20, 65x20 ss with T-Bar Row: 115x15x3
Curl: 30x15, 40x15, 50x15 ss with Dip: 15, 15, 15
Rower: 12 minutes (incorporated 3 sets of 20 face pulls into the routine) Machine Crunch: 80x15x2
Trigger Point Therapy on supraspinatus: 6 sessions throughout day Foam Roller: Scapula-Throractic movements
Accomplished the above without pain in shoulder, lower back, or adductor. So, I'll try to build from here.
|
|
|
Post by hoboken on Apr 11, 2008 21:35:54 GMT -5
I've worked those I/Y/T/W/L's , the Cuban press and the lie on your side Cubans into my routine Al and they really do work to get the inflammation out of whatever doohickey (I hope I'm not getting too technical with terms here) it is in your shoulder musculature (FunknWagnall) that causes it! I thank you very much for bringing those to my attention! I wonder how many people needelessly suffer chasing other remedies around on that!! ;>) Pete - King of all Limbo as far as the eye can see
|
|
|
Post by hoboken on Apr 11, 2008 21:45:39 GMT -5
Hey, youse guys, those nekked comments were highly offensive but curiously entertaining or was it just gas?!
Hey Al, you gots the tendonitis of the top 'o duh kneecap fropm shquatting?! I saw you mentioned some sort of tendonitis somewhere!! If so, I can tell you it's a joy that has to be experienced to be believed! ;>) Pete - Man without a Forum (except for this one)
Note: That's nice, I thought I was on a different thread when I wrote this 2nd post. Just to 'splain why for 2 posts in a row! I'll be OK, I just need to focus!! ;>)
|
|