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PostPosted: Tue Feb 07, 2006 11:20 pm 
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Stegosaurus
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Location: Waukesha, WI
Leg and shoulder day today -

Started with push presses in the rack -
1x5 @ empty bar with each arm
1x5 @ 135
1x3 @ 185
1x3 @ 225
1x3 @ 265
1x1 @ 285
Wanted to go above 275 again and it went up easy despite lifting in a new gym with bad equipment today. 305 will only be a few weeks away!

Squats next -
1x5 @ 225
1x3 @ 315
1x3 @ 405
1x1 @ 455
1x1 @ 475
1x1 @ 495
2x1 @ 515
1x10 @ 405
Going heavy often with the squats has really been keeping the progress up - soon I'll start to slow down on the constantly heavy work, but hitting only 10 lbs. less than my PR for 2 relatively easy singles was a good sign. The 405x10 nearly freaking killed me - I'm dead serious about that. Just wanted to wrap up with 5, 5 was easy so I figured 8 would be good, then I decided to hit a PR for reps with 9, and once 9 came up, 10 had to happen. I spent about 5 minutes on the ground lying in a pool of sweat and gasping for air afterward, but it was worth it!

Kind of goofed off for the rest of the session and did the following random stuff -

1-arm DB clean and press -
1x10 @ 100 each arm, strict with slight side bend right side, less bend but a bit of push left side

1-arm BB snatch -
1x2 with each arm @ 115

Seated BB wrist curls -
1x10

That was good enough for today, should be getting some DL work in on Thursday. My DL sucks lately (primarily because of neglect), so I'm going to hit up a quality training facility that's got a good reputation for improving the powerlifts for clients. I figure 10 once-weekly DL sessions should boost me back up to the mid-500s pretty easily once someone slaps good form into me again, so that'll be my motivation since I need to get better at 'em for the summer contests.


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PostPosted: Fri Feb 10, 2006 3:04 am 
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Stegosaurus
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Location: Waukesha, WI
Back and chest day today!

Less than an hour to get both in meant a quick workout with little rest, but it worked out fairly well -

Barbell rows -
1x8 @ 135
1x5 @ 225
1x5 @ 275
1x5 @ 295
1x5 @ 305
1x3 @ 315

Close-grip benching (hand about 15-16" apart)
1x8 @ 135
1x5 @ 225
1x3 @ 255
1x3 @ 275
1x2 @ 285 for a PR with close grip
Getting better with these, but elbows felt a bit of tendonitis afterward for about 30 minutes.

DB hammer curls -
1x5 @ 60
2x5 @ 65

DB Rows
1x20 each arm @ 100 lbs. (racks were full at temporary new gym, had to waste a few minutes)

Hise Shrugs
1x10 @ 315
1x10 @ 405
1x10 @ 495

Wrapped everything up in just about 52 minutes and that was all.

Family obligations will screw me over for Saturday training, but I'll get some fun with the log and other things in on Sunday instead!


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PostPosted: Sun Feb 12, 2006 8:45 pm 
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Stegosaurus
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Location: Waukesha, WI
Shoulders and deadlift day today, but not a great one. Felt worn out from a weekend of bad sleeping habits (5 hours one day, nearly 11 the next) and I've just felt off since I woke up. Wanted to lift in the garage today for some log pressing, but there was ice on the floor since it got quite cold last night which kind of ruled that one out. So, off to the gym I went.

Presses in the rack -
1x8 @ 135 (strict)
1x4 @ 185 (strict)
1x3 @ 225 (push)
5x3 @ 255 (push)
Wrapped up with 3 quick sets doing 1 strict press @ 185, drop behind the neck, do a push jerk back up, rest one minute and repeat. Just wanted to work on getting more sets in and making 255 go up like with how 225 did a year ago, getting better overall with this.

16" deadlifts in the rack - this is where it got crappy.
1x3 @ 315
1x3 @ 405
1x2 @ 500 (totally felt off, stopped before 3rd rep)
1x1 @ 500 - super mad at how bad these were going, quit before it got worse. No idea why my DL is still going downhill even with starting to get back into working on them, but something's gotta get better here.

Hammer Strength plate-loaded shoulder press -
1x9 @ 270
1x8 @ 270, had to rest for a bit before the last 2 reps. Getting tired

Barbell shrugs - my arch nemesis, the most uncomfortable feeling movement I know of. Don't know why my body hates shrugging with a barbell, but I never feel right doing them. Just did 2 sets of 10 @ 315 with a mixed grip (hands one way, then switched) then two sets of 20 overhand @ 225 just to force myself to keep doing them and try to get comfortable. Even when my DL was better and I was pulling 500 for a few reps my shrugs sucked, so it's about damn time I finally force myself to get used to them and get them up nicely.

Gotta get my sleep back to normal again, ready in time for squatting on Tuesday. Going for 455 for 25 reps total in the workout, need to be ready for that one.


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PostPosted: Mon Feb 20, 2006 11:44 pm 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Barely any lifting this past week due to illness, recovery workout today for my final time before vacation (where I probably won't get to use anything but a few crappy machines if I get the urge...)

Overhead pressing in the rack -
1x5 @ empty bar
1x5 @ 135 (strict)
1x3 @ 185 (strict)
1x3 @ 225 (push)
1x2 @ 255
1x1 @ 280
1x1 @ 285
Was contemplating 290 for a single, just didn't feel I had it in me since the 285 took some work to lock out.
1x4 @ 205 (strict - PR on reps)
1x4 @ 185 (strict), dropped it behind the neck, did 4 push jerks afterward

Kind of wiped out and only 15 minutes left, hit the Hammer Strength plate-loaded Ground Base machine to simulate some farmer's holds. Kind of sucked, handles were angled and didn't really feel that much like it on the initial lift off until you'd hit lockout. Worked up 4 sets to 675 lbs (had to sling a bar across the plate stack and add more weight - why the heck does it only hold 5 per side?!?) ending with about an 8 second hold on the last set. Felt like it was probably down about the high 500s/low 600s for actual weight held at the top, but it was better than nothing.

Leaving for Cancun in 32 hours to get my first vacation in a few years, which is very well needed. Back next Monday, should be in the gym again on Tuesday to report on training!


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 Post subject: very nice....
PostPosted: Tue Feb 21, 2006 9:49 am 
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Manatee
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Joined: Wed Jan 11, 2006 3:25 pm
Posts: 244
Location: central Ontario, Canada
:wohoo: Cancun 8) man that sounds good.
Suck it up VE that's a nice place to recouperate. 8)

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PostPosted: Sat Mar 04, 2006 5:02 pm 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Vacation is over, stuff is back in line and I'm finally ready to get to training seriously again. Had one workout this week on Tuesday that pretty well stunk, a bad shoulder/leg day, but today I hit the garage since it was nice out and just focused on log work since the Chicago comp is only about 7 weeks out and I've done nothing to get ready for it.

First things first, I was told that my log would weigh about 90 lbs. give or take a few when I first ordered it from Brute Strength last year. I always guessed it was light and probably about 85, but when I finally tossed it on my scale today you can imagine my surprise when I found it was only 75 lbs. So, time to work harder than before to make up for what I used to think my lifts were on it.

Warmp up - 10 curls followed by 10 presses empty

Getting to business...

- Clean, 4 presses @ 165
- Clean and press each rep, 3 @ 165
- Clean and press, 1 @ 220
- Clean 3 times @ 220
- Clean, 2 presses @ 220
- Clean, 2 presses @ 220
- Clean, 3 presses @ 220
- Clean and press each rep, 2 sets of 2 reps @ 220, followed by one set of 3 @ 220
- 4 cleans @ 220
- Clean and press each rep, 6 reps @ 165
- Complex set, 10 strict presses @ 125, 10 cleans afterward

Had to bust myself since I've had lots of log neglect and need to sorely make up for it. My push press on a bar is about 300 right now, but my log is lacking and a max is probably 240-250 due to crappy technique. I figure that practice makes perfect, so I'll be trying to hit the log twice weekly and build some form and get some much-needed endurance built as well. My clean is getting better as I'm finally starting to get the wrists snapped under, but when lowering the log for reps on cleans, I keep letting it tilt forward and I'm smacking the crap out of my forearms right on the bone. Gotta watch that more.

Otherwise, a fair start into hitting some log work again. Goal in 5 weeks is to make at least 6 full clean and presses in 60 seconds, and I aim to make it.


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PostPosted: Mon Mar 06, 2006 2:09 am 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Chest and deadlift day today -

Haven't been confident on the DLs, but with contest time only 7 weeks out I need to bust my arse and get going on them and try to get back to the power of the old days when DLs were fun and I didn't suck too miserably at them.

Started with close-grip benching -
1x5 @ 135
3x8 @ 225

DLs from floor
1x5 @ 135
1x5 @ 225
1x3 @ 315
1x3 @ 405
3x3 @ 455
First set easy, 2nd set the last rep was a bit of a fight, 3rd set was no fun at all. I sucked with endurance even when I DL'ed a lot, so I've got to get a lot better for strength and endurance together in a short time. Aiming for 6 reps @ 475, hopefully a hard-fought time training until the comp can get me there.

Benching in the rack off pins, starting about 5" from chest level at bottom -
1x5 @ 225
1x3 @ 295
1x2 @ 315
1xfailure @ 335
I was working these in between the DL sets and had to go for the 335 about 30 seconds after finishing the last DL round, so I was still wiped out when I went to the rack while they were trying to kick everyone out for the night. Moved it about an inch off the pins, but no go for lockout. Next time...

Trying to come up with a sensible DL program for the next 6 weeks, hopefully I can find a way to work myself back into shape on them and get out of the crappy form and weak lower back rut I've been in for a long time.


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PostPosted: Wed Mar 08, 2006 1:06 am 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Shoulders and shrug-type workout today -

BB clean and press -
1x8 @ 135
1x4 @ 185, went behind the neck, did 4 push jerks
1x4 @ 225
Haven't cleaned from the floor in some time with a bar, felt better than expected (probably because it's a lot damned easier than handling a log!)

Push press in the rack -
1x3 @ 250
1x1 @ 275
Attempted a PR of 300, got a bit over head height, lost steam and came back down.

Strict presses in the rack -
1x5 @ 210 - PR for reps at that weight
1x4 @ 210
1x6 @ 185

Push jerks behind neck in the rack -
2x10 @ 185
Felt good, endurance died at rep 7 on the 2nd set, had to pause between the last reps. Only problem is near the end of the set my shoulders tire out and the bar comes down on my traps a bit faster than I'd like. With 185 it isn't bad, but when I start going over 200 I need to have better control.

BB shrugs -
3x10 @ 335, hook gripped to get thumbs used to pain again. Still suck at shrugs, but if I actually work them for a bit they should come along.

Cable side shrugs ala Kelso - 2x20 @ full stack, leaning about 45 degrees away from the pulley

Endurance is getting better, and I've got a lot more energy since starting the Dr. Natura cleansing program that my wife got me into once she saw Bigbwii's cleansing info on here. Hopefully the better sleep and improved focus will keep with my as I head into comp time and I'll keep progressing well.


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PostPosted: Mon Mar 13, 2006 2:30 am 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Saturday - event training day at Kirk's place.

First, dragged a sled with a 200ish stone on it for about 75 feet, turned and came back, then it was truck-pulling time. Pulled one truck first like everyone else, then it was time to try for two trucks connected together. Got the pair maybe something like 30 or some feet up a very slight uphill, but once they stopped moving that was the end and they didn't budge after that.

Next up was log work since it was still nice out, worked up to a 12" log PR with 240 - fought the lockout for a second, but considering it took 2 tries to hit 230 on the log last time it was still a step in the right direction. Have to try to max out with my 10" log one of these days and see if I can hit 260 on it yet. Started to rain, moved indoors, did a couple DL singles up to 315 with a pair of purple bands looped over it. By no means a max effort, but I stopped there since I'm going to be DLing either Monday or Tuesday.

Stones were at the finish. Did a few warm-ups with light ones, followed by a series of 3 with 250, 280 and the oversized 300, went for the 340 right after that but didn't get it off the ground. Rested for a few, went back and made the 340, but it took a lot more work than last time. My recent slacking and lack of dedication showed strong on that one. End of event training day.

Today on Sunday - Back and chest quick workout day (38 minutes total time before gym closed)

BB rows -
1x5 @ 135
1x5 @ 225
3x4 @ 295 - went easier than expected, should have done 315 looking back to hit some PRs for reps

Close-grip bench -
1x5 @ 135
1x5 w/2-count pause on chest each rep @ 225
2x3 @ 275
1x1 @ 295 to hit a close-grip PR, 300 would have been easy.
1x9 w/2-count pause on each rep @ 225
Since my close-grip bench isn't sucking as badly as it previously had I'm actually enjoying some form of bench movement for the first time ever. Not that I'm strong at it, but sure beats strugging to hit a set of 5 touch-and-go only a few months back.

Shrugs -
1x8 @ 225
2x10 @ 365 (one hook grip, one reverse grip)
1x10 @ 315
Still terrible at shrugs, but if I keep working them eventually they've got to come around.

That was it, rushed out and lifting was done. DLs and overhead work coming soon!


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PostPosted: Mon Mar 13, 2006 9:17 am 
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Rabbit

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Posts: 129
Quote:
I'm actually enjoying some form of bench movement


Huzzah! 400 is on the way now!

Regards,

Sensless

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PostPosted: Mon Mar 13, 2006 7:34 pm 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Yes, the fact that I have actually stuck with some sort of benching this past 2 months is quite unusual - I think I've done more since the start of the year than I had in the 3 years prior to it, so I guess I'm making up for lost time. It was pretty funny that the 295 close-grip went up way easier than the 300 standard grip did (I might have been able to get a 2nd rep but decided that one was good for the PR), so I may be the only guy at the Hudson who is close-grip benching his attempts if the trend continues. We shall see!

I expect 400 to take a lot of hard work, but I think now that it is possible. I just have to build super-human triceps power to get past my weak chest and it'll all work out!


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PostPosted: Wed Mar 15, 2006 11:45 pm 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Missed training yesterday due to prior commitments, had to have a short day today because I just wasn't feeling very good, kind of felt like throwing up through the whole workout but fought through it. Made it a shoulders, traps and grippers day today and did the following:

Push presses in the rack -
1x5 @ 135
1x3 @ 185
5x5 @ 225
Worked on just tossing out a lot of sets to build a bit more endurance, didn't feel strong due to feeling sick.

Snatch grip high pulls
2x5 @ 185
1x8 @ 185
The set of 8 really triggered the sick feeling, but still time to keep going...

1-arm shrugs on the...ugh...smith machine
2x5 @ 200 (no bar weight included)
1x20 for speed @ 100

Cable side pull shrugs
2x20 @ full stack

Got home, hit the grippers for the first time in ages -
IM Trainer - 1x5 each hand
PDA SOS262 (a bit harder than IM#2) - 1x4 righty with a 10 second hold on the last rep, 1x3 lefty with 8 second hold closed on last rep
RB210 (about halfway between the IM#2 and #3) - 2 reps righty, just missed a rep left handed
IM#3 - attempted righty, missed by about 1/3"

That was it for today, going in for DLs tomorrow to make up for missing them tonight!


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PostPosted: Fri Mar 17, 2006 1:24 am 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Deadlift make-up day today -

Started with some olympic lifting to get warmed up. Some cleans, front squats, push jerks and power snatches with a light weight of 95-135 lbs. for about 5 minutes to get the blood flowing, then did 2 power snatches with 185 lbs. to finish off with this. Headed to do deadlifts, did the following:

1x5 @ 225
1x3 @ 315
1x3 @ 405
2x2 @ 475 - working with contest weight to get the feel for it again
1xfail @ 475 - just not used to going remotely heavy again yet, got to ease back into it a bit more.
1x3 @ 405

Next, did some 1-arm BB power cleans, 2 sets of 3 each arm @ 135 just for the hell of it.

Wrapped up with some good mornings -
1x10 @ 135
1x10 @ 225 w/ dead stop with torso parallel to floor where bar hits pins
1x5 @ 315
1x10 @ 315
1x5 @ 315
Haven't done GMs in a month or so, just testing the waters again with this one to get the feel going again.

Not as good as I'd hoped today, but it'll only get better as time goes on. Probably going to be training solo in the garage this weekend, will get some log and farmer's hold worl done on Saturday or Sunday.


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PostPosted: Fri Mar 17, 2006 1:46 am 
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Posts: 21052
Location: Austin, TX
You motivate me all the time man! I'm getting stronger and bigger too, I think. It is strange that I am gaining weight as I get closer to my contest (5 weeks away). Most bodybuilders drop 20 pounds or more...I'm gaining 1 or 2 pounds as the weeks go on. I think it is all the compound training I'm doing with 5x5 sets or even fewer reps, and I've been trying to eat big too.

Thanks for the motivation BIG Brother!

-Rob

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PostPosted: Mon Mar 20, 2006 3:13 am 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
I'm always happy to know that I helped motivate someone with training, so thanks for the kind words, Robert! Good to hear that the training leading up to your comp is going well, so keep up the good work and do us proud when the day comes!

Today was a goof-off day in the gym. Stressed, bad sleep and a bad start to training put me in a foul mood, so I just had fun and that was it.

Started off with clean and press, cleaning each rep, but my cleans were terrible and I bailed out early -
1x5 @ 135
1x4 @ 185
1x3 @ 205
1x2 @ 225 - then I missed the next clean three times and called that lift quits. Terrible! :evil:

Barbell flat benching in the power rack, starting at bottom position about 5" off of chest height -
1x10 @ 135
1x5 @ 225
1x3 @ 295
1x3 @ 315
1x1 @ 335 - PR
Attempted 365 twice, didn't move either time, got a ways to go on that one. Should be able to hit 315 at any time now for a PR flat bench with the way these have been going.
1x3 @ 315
1x10 @ 225

Cable side shrugs -
2x20 each arm with full stack plus the one extra plate for it

Behind the neck push jerks in the power rack -
1x5 @ 135
1x5 @ 185
1x3 @ 205
1x2 @ 215
1x2 @ 225
Never went above 185 with these, but I figured that I'd go above and get to 225 today and it went pretty well. I think I'd have been good for 250, but I'd hate to bail and drop the bar on the pins in the rack. Better to work my way up for a few more weeks, then I can see it being the easiest way to get a lot of weight overhead

That was it for today. Nothing much, but better to have some fun and still do something good than blow off a workout just because it starts off terribly. Should be squatting Monday night, back with details once I'm done!


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