CG Floor Presses
Chains=30lbs each
Bar + chains*
3x10,8,5
2x5@165+ chains
2x5@205
2x3@265
425 + purple bands (fail!!!! )
1x20@165
Front plate lifts with a 63lb plate (30)
Pull ups (30)*
Push ups (50)
Banded pull downs - tricep
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CG Floor Presses
Chains=30lbs each
Bar + chains*
3x10,8,5
2x5@165+ chains
2x5@205
2x3@265
425 + purple bands (fail!!!! )
1x20@165
Front plate lifts with a 63lb plate (30)
Pull ups (30)*
Push ups (50)
Banded pull downs - tricep
Deadlifts
2x10@165
2x5@205
2x5@265
1x3@385
1x3@425
1x1@450(had so add chain for weight)
I need my 1/4 plates or I won't be getting any stronger than this.
Knee high deads
6x245
3x425
3x450
1x485 - grip slip / need chalk.
2x485- used amonia for an extra kick. Grip held for 2
Good mornings
3x5@265
Hanging leg raises (30)
485 with chains - Home gym style :)
Went for a round of golf for some cardio :)
shot an 85 ( par 70 ) . Got my first eagle too !
I need to get off my ass and deadlift. A walk in the park sounds like a lot more fun.
Shoulder press
did what I could with what I've got
5x15@ 135
Front Raises
Bent Over Rows
Over Head Tricep crushes
Trained at work. Night shift doesn't give me much time to sleep and train at home . There is enough weight here for me to do smaller workouts like this.
I've got my next 5 weeks laid out .
Here is the basics
Week 1
Day 1 - Dynamic Bench
Day 2- Max Effort Squat/Deadlift
Day 3- Repetition Bench
Week 2
Day 1 - Dynamic Squat
Day 2 - Max Effort Bench
Day 3 - Repetition Squat/DL
Repeat
Week 1 - reversed the weeks from the layout because I need to pick up a bench this week.
Box squat DE with bands
Warm-up
Bar plus green bands ( aprox 75/100 tension)
165x6
206x5(2 sets)
8x2@265 & greens
Glute/ham raises ( ghetto style )
3x10*
This was the hardest thing I've done. Focused on the negative .
Reverse hypers on an exercise ball
3x15
Weight sit ups (60lbs)
4x10
Best workout i've had in a long time. Prob lost 10lbs in water :)
Floor press 1RM
295
barbell front raise
3x12 - bar only . Rest time 20 sec.
Barbell rows
205 3x10
db row
3x20@30
db rear laterals
3x20@25
Barbell step ups
4x10(each leg)@95
GM's ( with belt )
3x6@295
shrugs ( main reason is for grip )
265 @ 3x15 - then held for as long as possible.
Fallouts
green bands
3x12
decent workout. My conditioning is coming back !
Pick up a bench and another 100lbs in plates yesterday.
Bench
8x3@180 ( fast )
4 board presses ( work up to a 3RM)
265x3
285x3
305x3
325x3
335x3
350x3
Chin ups 3x10
JM presses
bb curls
What kind of bench did you end up buying?
Just something simple :)
http://www.luckis.ca/wecs.php?store=...target=YK+4223
I've looked at that one. Waaay too soft. I've got a good flat bench I got on a few years ago and stack plates under one end when I want an incline.
I'd love to buy a nice incline bench but whenever I see the price tag I always chicken out.
I have the same problem with power racks. I'd kill to have a good rack with 1" hole spacing and band pegs but I'm way to cheap to pay for it.
THis is the power cage I grabbed . Cheapest one I could find with some good space between the holes (2") . I made my own band pegs by drilling some holes and using U-bolts. I can even add a lat attachment to it if I want to spend some extra $ but I don't think I will.
The plates I grapped from these guys were 0.69 .
http://www.luckis.ca/wecs.php?store=...=TDS+C-92563-W
The bench is softer than I'm use to but then again it's not so hard on my traps :)
Box squat 16"
95x5
135x5
170x5
220x5
265x3
315x3
355x3
390x1
420x1
450x1
470 fail
470x1 good*
Rack pulls ( shins )
265x3
315x3
390x3
420x1
440x1
460x1
485x1
Abs
Squatted for almost 1hr . Tried to get my true 1RM on the box. I am happy with this since last week 420 was hard. I know the 16" box is just a bit above par ( looking at the mirror ) but then again it looks very close. Looking back a year ago I was at 530 .
Stopped and had some dinner ( the benifit and down fall of having a home gym ) then came back and did some rack presses . Trying to get my 1RM . This would have been over 500 if I wasn't so ****ed from squatting.
All in all it was a good session. With one month to go I'm get back on track!
Night weight = 238 . I will be close to 230 by the time I wake up. Not sure if I want to get to 220 or stay where I am now.
Have you made a post on how your current program is constructed?
I'm assuming it's some variaton of westside conjugate method. I was scanning the Westside book of methods a couple of nights ago and considering studying it. The results I've had with a little speed work in my accessory lifts have seemed fairly miraculous. I'm pretty sure 5/3/1 can get me into the high 3's/4's/5's b/s/d raw range but I also fairly sure that once I get there I'm either going to have to put on a shit load of weight or get a lot smarter about my training to get much further.
Quote:
Originally Posted by Talo
With the 3 day a week style I will have great recovery. Nothing is in stone so I worked out the last two days and now I will take the next two off . That session yesterday really knocked me out. Knees feel like they are on fire today. Then again if I feel real good I may get 4 days in a week , but as long as I do the 3 I will be in good shape.
Morning weight is 232lbs. ****ing eyes hurt too :)
hello there
I will also be competing in the PL meet in Calgary. I am going to be in the 220 class as well.
Where do you live? I am from Edmonton.
Right on ! It should be a good meet. I'm about 2hrs NW of Edmonton ( whitecourt) .
Quote:
Originally Posted by Talo
Cool, you will have an exciting drive.
Are you staying at the hotel on Friday? I will be.
I am hoping for 1300+ total it will be my first comp, how many have you competed in?
DE bench
8x3@170
3 board 1RM
220x3
265x2
315x1
345x1 fail
Shitty training . 3pm and going off only 1 shake. Been working in the backyard all day.
Chin ups
Band pushdowns.
Next time I will do 350 with food in me!!!
I've done one before, but that was with the GPC so I used gear . This is my first raw event.Quote:
Originally Posted by SHOWTIME
Do you plan on going to the worlds in Oct ?
I am not sure yet, I would love to but do not know if I will.Quote:
Originally Posted by Talo
Are you?
What total are you going for? I really want at least 1279 so I can be class I, and maybe in a year or so move to master and one day hit elite.
I am hopinh there are some dudes that will lift crazy numbers. It is a 1 day event now weigh in on friday lift saturday.
Man I wish I could be there to cheer you on big guy (stupid weddings). Everything comes together the day of the meet, you are gonna do great!
I think I am going to go to Worlds , as long as I qualify.Quote:
Originally Posted by SHOWTIME
I am hoping to get a 1400 total , but that will be a big target ( 500,550,350)
Thanks man. Hopefully its a good event with lots of competition. Still not sure what weight class I'm going for - 110's or 100's .Quote:
Originally Posted by Shortdave
Nice avatar ,pinky :)
July 5th
DE - Box Squat
8x2@ 265 - 30 sec rest between sets and fast speed . It called for 65% of my 1RM .
Roman Deadlifts
3x8 @ 265
Plate Swings with 25's ( instead of KB's)
3x12
Fallouts -3 sets-
Nothing special about this workout. It was quick and painless :)
Things are changing around from what I've had planned only because I go with what I feel for the day . Since I'm on nights and lucky to get 5hours sleep along with good meals I did a DE squat instead of a ME day.
Why plate swings and fallouts?
Core and stability.
What do you need to qualify? Class I or masters?Quote:
Originally Posted by Talo
All you need to do as far as I've been told is make a total in this event.
ok, new 1st attempts 50kg :)Quote:
Originally Posted by Talo
MRI today on my knee . I will find out in a week or so if I'm going to need surgury . If I do it wont be until early next year as it's not preventing me from training. I can squat 450+ but can walk for an hour without it bugging me .
No luck with rehab or did you tear it?
This happened about 4 years ago in a ball tourni. Twisted the knee and it swelled up ( not right away , but eventually ) so I go the hospital and the Dr said it was fine he didn't think it tore or ripped . Although I'm not sure how he could tell . So it was sell rehab. I never went to anyone I just slowly got back into the gym ( after the crutches were gone) started off with leg presses and eventually I was able to squat. After about 8 months I was squatting over 300lbs and thought that I fixed it :) . Needless to say my squat kicks ass with no pain at all . But the jarring motion when running / playing squash or whatever even long walks will do it in. No swelling , but more like floating ( if on the knee cap ) or it will lock up a bit , the tendon on the backside of the knee . If I can find a picture I will show it so you have a better visual.
So that's a bit of history , lol. I thought I was going about it the right way and as far as strength goes the up and down it's great , but like I mentioned it's the walking part that does it in. I figure I should have them take an inside look to see if there is a tear and honestly I hope there is so they can go in and fix it.
Hopefully it's just a bump of scar tissue rubbing against stuff that they can clean up. That you can squat heavy seems like a pretty good reason to feel positive about the problem.
Modern scope surgery is so cool. That they can fix these kinds of injuries rocks. Now if we could just convince GP's / Emergency room doctors to treat the injuries properly in the first place when the tears are still fresh and easy to fix.
Bench
95x10
135x8
170x5
200x3
265x1
295x1
315x1
Side lateriald
Banded facepulls
Bench sucks !!
Tried reducing the warmup volume? I still need a lot to get my shoulders warmed up but 10/8/5 still seems a little high for a max effort day. ???
My shoulders were still tight while doing the 315 so I don't think it was too much, but I should have done some dynamic stretching before hand.
I should go back and take a look at Dave's warm-up plan . Something like
45x12
95x10
135x10
185x6
225x3
286x3
315x1
365x1
405x1