[quote]maraudermeat wrote:
here you go Bunny… i figured you would enjoy this vid of joweee’s deadlift from last night. the competition is a close one.
Allllriggghhht Joweeeee! Awesome job brother! Looks like I got some more work to do! My deadlift day is tomorrow… so I’m gonna have to try and raise the bar eh!
I will video it this time.
[quote]mjnewland wrote:
comment and a question. comment: nice workout. what is your current bench goal?
question: I notice after you “top out” you hit a higher rep set at a lower weight. I see that alot. I dont do it. yet. What is the training affect of this down set? Also, what kind of guidelines do you use in terms of the load or the reps or either or both? tryn to learn sommint hear.
Thanks
Old Lardass[/quote]
Hey MJ… thanks! My current bench goal is to get it as heavy as possible by July… ideally arund 400 pounds would be great.
The idea (so I have been told) about doing a “drop set” after the heaviest set… is that you are working deeper fibre/ tendons and different muscle twitch fibers with the heavy weight… then going to the light weight… to failure… works different muscle twitch, and fills the muscle with more blood promoting waste removal and repair.
Or something like that…
With regards to the load used… I am still learning/ playing around with this myself.
My coach/ mentor (Meat) Chris Drummond told me to pick a weight that I can do 6-9 reps with, and after I can get 10 reps, move it up 10 pounds or so until I can get 10 reps… and so on and so on. I then pick a weight that is hard for a double… when I can get 3 reps with that weight… agfain move up 5-10 pounds. I am still learning here too…
I recently did a 6 week program… worked my ass off… and ended up with a 5 lb increase on my max bench. I was not happy. Does any of this make sense?
Here is todays events… had to catch up to Joe!!
JAN 31ST DEADLIFT/ COAN PHILLIPI PROGRAM
DEADLIFT (100%) 1x1
bar x warmup
135x10
225x5
315x3
(belt on)
405x1
495x1
565x1 PR 20 lbs!
SPEED DEADLIFTS (60%)
340x2 sets of 3
Then I did some biceps and abs for a bunch of stuff…
Think I am gonna hit 600lbs sooner than expected!
[quote]bunny7568 wrote:
Here is todays events… had to catch up to Joe!!
JAN 31ST DEADLIFT/ COAN PHILLIPI PROGRAM
DEADLIFT (100%) 1x1
bar x warmup
135x10
225x5
315x3
(belt on)
405x1
495x1
565x1 PR 20 lbs!
SPEED DEADLIFTS (60%)
340x2 sets of 3
Then I did some biceps and abs for a bunch of stuff…
Think I am gonna hit 600lbs sooner than expected![/quote]
strong as hell hoss!!! 600 is yours right now.
Sandbagger! You made that look easy. Outstanding lift.
[quote]bunny7568 wrote:
Here is todays events… had to catch up to Joe!!
JAN 31ST DEADLIFT/ COAN PHILLIPI PROGRAM
DEADLIFT (100%) 1x1
bar x warmup
135x10
225x5
315x3
(belt on)
405x1
495x1
565x1 PR 20 lbs!
SPEED DEADLIFTS (60%)
340x2 sets of 3
Then I did some biceps and abs for a bunch of stuff…
Think I am gonna hit 600lbs sooner than expected![/quote]
you do okay for an old man.
My son says “holy crap! - damn”
High praise from a 14 year old
My Hero! Seriously, you sure made that look easy. congrats on another PR.
At this rate 650-700 is not out of the question for August. Great pull.
Thanks guys… and Dog, thank your son for the compliment!
Eco… I would be over the moon if I got close to 700 come August.
Took an extra day rest yesterday… gonna do some benching tomorrow.
FEB 4TH
BENCH DAY
FLAT BENCH
bar x warmup
135x10
225x6
275x7 (2 finger spot last rep)
305x2
225x3 real slow with 3 sec pause @ bottom.
FLOOR PRESS
205x10
275x3
285x3
295x3
305x1
PAUSED PIN PRESS (PIN #6)
295x3
315x3
335x3
355x1
TATES
40x 2 sets of 10
50x10
60x8
TRICEP CABLE PUSHDOWNS WITH ^ BAR
60x10
80x10
100x10
120x8
PUSHUPS
2 sets to failure
Not a bad workout today, once I got the elbows warmed. They are still pretty sore, gonna ice them when I get home, pop some Midol and rub some Vagisil into the joints, that should do the trick.
Deadlift Friday… perhaps a 585 or 600 pull in the cards? Gonna take the video camera, just in case…
Damn! Nice pressing bunny.
Is 40 when you get the "old man " strenght
great Pull, and the push day is kinda huge too.
why do I feel so undersized in this forum?
good stuff.
kmc
Good bench day. The tates are pretty impressive to me. Love those things now.
kmcnyc, you get the old man strenght at 40 but the ultimate knowledge at 50.
Thanks Skid, KMC and Hel… and yeah, I am definitely stronger now than I was 20 years ago… and getting sronger. Be interesting to see how much farther (and for how long) I can go.
Hel… at what age do I get the Vette or the Porsche?? lol!
[quote]bunny7568 wrote:
Thanks Skid, KMC and Hel… and yeah, I am definitely stronger now than I was 20 years ago… and getting sronger. Be interesting to see how much farther (and for how long) I can go.
Hel… at what age do I get the Vette or the Porsche?? lol![/quote]
you go as long as you think you can go… that’s the answer. a perfect death for me would be to be pull’n against a PR attempt on the platform at some competition and as i lock it out and see the signal for “down” i keel over… but i don’t want to see the big white light before i see those beautiful smaller three white lights.
who are you kidd’n we are both “civil servants” we will NEVER have the vette or porsche.
[quote]maraudermeat wrote:
bunny7568 wrote:
Thanks Skid, KMC and Hel… and yeah, I am definitely stronger now than I was 20 years ago… and getting sronger. Be interesting to see how much farther (and for how long) I can go.
Hel… at what age do I get the Vette or the Porsche?? lol!
you go as long as you think you can go… that’s the answer. a perfect death for me would be to be pull’n against a PR attempt on the platform at some competition and as i lock it out and see the signal for “down” i keel over… but i don’t want to see the big white light before i see those beautiful smaller three white lights.
who are you kidd’n we are both “civil servants” we will NEVER have the vette or porsche.
[/quote]
Lol! That would be an awesome way to go! Yeah, I know Meat… but I can still dream. I would even “settle” for a Harley, but up here I would only get to drive it 6 months of the year.
Well, today was the last day/ week of the “Coan/ Phillipi” deadlift program… week #11 which is the “max attempt/ meet day”, and I must say I am happy with the results overall. Here is what happened today, with attached video of the final product.
FEB 6TH- WEEK 11 COAN/ PHILLIPI DEADLIFT PROGRAM
MAX ATTEMPT/ MEET DAY
DEADLIFT
bar x warmup
135x10
225x3
315x1
405x1
(belt on)
495x1
585x1 (PR 20 pounds!)
If you watch the video, it sure is ugly… but it went up. My form was crap… I was so excited everything left my mind, luckily I did not blow a nut or something. I was actually contemplating trying 600 today, but after this attempt I decided to be patient and wait for my mind to get right. Soon… soon… it will be mine.
POWER SHRUGS
315x12
405x10
495x6
585x3
675x2
765x-just picked the weight up to get the feel, held 10 secs
495x5
405x8
That’s it for today. Now what do I do Meat? Any ideas/ advice or sick twisted torture methods lol?!
[quote]bunny7568 wrote:
maraudermeat wrote:
bunny7568 wrote:
Thanks Skid, KMC and Hel… and yeah, I am definitely stronger now than I was 20 years ago… and getting sronger. Be interesting to see how much farther (and for how long) I can go.
Hel… at what age do I get the Vette or the Porsche?? lol!
you go as long as you think you can go… that’s the answer. a perfect death for me would be to be pull’n against a PR attempt on the platform at some competition and as i lock it out and see the signal for “down” i keel over… but i don’t want to see the big white light before i see those beautiful smaller three white lights.
who are you kidd’n we are both “civil servants” we will NEVER have the vette or porsche.
Lol! That would be an awesome way to go! Yeah, I know Meat… but I can still dream. I would even “settle” for a Harley, but up here I would only get to drive it 6 months of the year.
Well, today was the last day/ week of the “Coan/ Phillipi” deadlift program… week #11 which is the “max attempt/ meet day”, and I must say I am happy with the results overall. Here is what happened today, with attached video of the final product.
FEB 6TH- WEEK 11 COAN/ PHILLIPI DEADLIFT PROGRAM
MAX ATTEMPT/ MEET DAY
DEADLIFT
bar x warmup
135x10
225x3
315x1
405x1
(belt on)
495x1
585x1 (PR 20 pounds!)
If you watch the video, it sure is ugly… but it went up. My form was crap… I was so excited everything left my mind, luckily I did not blow a nut or something. I was actually contemplating trying 600 today, but after this attempt I decided to be patient and wait for my mind to get right. Soon… soon… it will be mine.
POWER SHRUGS
315x12
405x10
495x6
585x3
675x2
765x-just picked the weight up to get the feel, held 10 secs
495x5
405x8
That’s it for today. Now what do I do Meat? Any ideas/ advice or sick twisted torture methods lol?!
[/quote]
okay - having seen the 585 lift I can confidently say 600 is in the bag whenever you choose to do it. I’ll bet if you squeeze off the floor faster, you’ll blow by that “shaky-leg” part no problem. You just got a little excited and didn’t start at the exact setup you needed, which slowed you down at the bottom and so got the shaky leg.
But you already own 600.
[quote]skidmark wrote:
But you already own 600.[/quote]
NO DOUBT ABOUT THAT!!
sorry, Bunnies-of-Steel, time to look past 600…
Old Lardass
Skid, MJ… I appreciate the vote of confidence. The way I felt when I pulled 565, I thought 600 was in the cards today too. However… the last 18 days I have been hitting the deads pretty hard, with a 60 pound increase.
Considering I was hoping for 540 pull (from previous PR 500) at the end of this program… I am content.
Oh… I almost forgot… wife and I are heading to Mexico on the 20th of February to an all inclusive resort for a week. Looking forward to that, and ideally I would love to hit 600 before then.