10-21-06-Saturday
Bench-1x10x95-1x10x135-1x10x155-1x12x185-1x7x205-1x2x225-1x1x240-1x6x205-1x10x185
Incline-1x8x135-1x5x155-1x5x175-1x1x195
Dips-1x8xBW-185-2x5xBW+35
Military-1x8x135-1x5x155-1x3x175-1x10x135
Front Laterals-2x8x35
Close Grip-2x5x155
10-22-06-Sunday
Squats
1x8x135-1x5x225-1x5x315-1x5x405
Leg Press-2x8x600
Leg Ext-2x8x140
Leg Curls-2x8x70
Deadlifts
1x8x225-1x5x315-1x5x350
Chins-2x8xBW
Lat Pulldowns-2x8x200
I’ll see how I feel monday and tuesday in terms of soreness and energy level to evaluate the training.Overall this weekend was strong and I had more in the tank!I trained with my 13yr. old son and it is awesome to watch him grow in the sport.Maybe we will start a thread in Strength Sports for him.A safe and good week to all!TRAIN HARD! Jimmy T
QT’
All your pulls were strong.The 480 triple was powerful and I think 600 is closer than you think!Every one was fast off the floor and your hip push to lock out excellent!Viewing from the side was cool too.Well done brother!
10/23/06 - Monday
Chain Drag Backwards
30 minutes
[quote]Jimmy T wrote:
10-21-06-Saturday
Bench-1x10x95-1x10x135-1x10x155-1x12x185-1x7x205-1x2x225-1x1x240-1x6x205-1x10x185
Incline-1x8x135-1x5x155-1x5x175-1x1x195
Dips-1x8xBW-185-2x5xBW+35
Military-1x8x135-1x5x155-1x3x175-1x10x135
Front Laterals-2x8x35
Close Grip-2x5x155
10-22-06-Sunday
Squats
1x8x135-1x5x225-1x5x315-1x5x405
Leg Press-2x8x600
Leg Ext-2x8x140
Leg Curls-2x8x70
Deadlifts
1x8x225-1x5x315-1x5x350
Chins-2x8xBW
Lat Pulldowns-2x8x200
I’ll see how I feel monday and tuesday in terms of soreness and energy level to evaluate the training.Overall this weekend was strong and I had more in the tank!I trained with my 13yr. old son and it is awesome to watch him grow in the sport.Maybe we will start a thread in Strength Sports for him.A safe and good week to all!TRAIN HARD! Jimmy T[/quote]
WOW!!! Helluva workout!!! Training with your son must be phenomenal!!! I hope your son likes the sport enough to follow in your footsteps. Nice Going Jimmy T!!!
10/24/06 - Tuesday
Squat
45x10x2; 135x8; 225x5; 315x3(Belt); 365x1(Belt+Wraps); 405x1(B+W); 425x1(B+W); 495xWalkout(B+W)
CG BP off Pins(#18)
135x8; 225x3; 315x1; 340x1(HARD!!!)
Thank you QT!We are considering going to the NASA Regional, febuary in Amarillo TX.He is ready to get after it in a competition and I feel that will have the snowball effect with his training.He is 5’4" and 115lbs.at 13yrs. old.No gear just a belt -1x3x225Squat-1x3x225-Deadlift-1x3x115Pause reps on the bench.His nickname is Big Red in the gym,must be the freckles and red hair.He is my biggest fan.
My soreness is not bad at all,and my energy level is high.In fact I’m back out the door to work the night shift with the crew,after going all day.We Masters are tough as all get out!TRAIN HARD! Jimmy T
10/26/06 - Thursday
Standing Press with BP Grip
45x10x2; 70x8; 95x5; 120x3; 135x5x3
Press Behind The Neck with 1 finger narrower grip than regular
45x10; 95x8; 135x5x2
BB Front Raise with a 3-count hold
45x1x3; 55x0
“Empty Can” Front Raise
15x8x2 L & R
Tubing Lateral Raise
L & Rx 6 reps
Bent-over Lateral Raise
L & R 40x3
10/28/06 - Saturday
Had to break up a fight on the gym bus yesterday bet. 2 big strong guys and somehow I tweaked my L knee. I notice it getting up and down from chair/toilet and especially when I go down stairs. I decided to train today to see if I could keep my momentum going.
Things didn’t turn out too bad - a couple of misses and now both knees aren’t 100%.
Squat - (work set should have been 395x3x3)
45x8x2; 135x5; 185x3; 225x1; 275x1; 315x1; 365x1; 395x3; 395x1; 395x1
Deadlift
135x5; 225x3; 315x1; 405x1 495x0; 495x1; 535x0; 535x1; 485x3
I ended up using my wrist wraps around both knees 2-3 wraps after I missed 495 and 535. With the wraps, I made both lifts w/o pain. Without them, the pain distracted me and I screwed the lift up form-wise and I didn’t have enough brute strength to muscle the weight up anyway.
Going to Atlantic City tomorrow to help a lifter who trains in my garage who is competing in the WNPF Worlds in the 242’s. Will do a quick BP only workout in the morning before I go.
I hope the L knee isn’t serious; my gut feeling is that it is not & will get better in a few days if I don’t play ball with the kids for a few days at work…we’ll see
HELP
My DL sucks from the bottom. I’m 6’4" and at 51 my flexibility is suspect or none at all. Today’s DL 225X6,315X3,405X2,455X1,475X1(shaking like hell). Rack pulls just below knee 495X1,545X1,595X1,645X1(no Straps). I had more in the tank my hands were shot. I need help from the start. Advice please and appreciated.
[quote]barryjenkins00 wrote:
HELP
My DL sucks from the bottom. I’m 6’4" and at 51 my flexibility is suspect or none at all. Today’s DL 225X6,315X3,405X2,455X1,475X1(shaking like hell). Rack pulls just below knee 495X1,545X1,595X1,645X1(no Straps). I had more in the tank my hands were shot. I need help from the start. Advice please and appreciated.[/quote]
Barry,
It’s hard to visualize without actually seeing what your form looks like…but I’m gonna take a stab at it. Are you conventional or sumo???
I suck at performing sumo and don’t feel qualified enough to coach it well except for some basic fundamentals. If conventional, here’s something you could try to improve the bottom pull…use 35’s instead of 45’s or stand on a board or plates.
Your warm-ups and top set should all look alike except for maybe bar speed. The initial pull has a lot of variables that come into play that can make or break the rest of the lift.
As we start our pull the bar bends but the plates don’t leave the floor right away…sometimes our form tries to lift the plates up by raising our butt too soon.
Imagine the space shuttle…the engines are firing for seconds before the shuttle even starts to leave the pad. Be patient in the bottom until you’ve imparted enough force to break the plates free.
Be patient means don’t let your butt raise…push your feet through the ground, the bar will move eventually and when it does keep the momentum going until you finish. In fact, it even gets a slight reverse bend when the weights break free of the floor, pull even harder at that point because for a split second the bar will actually be lighter even though for only a split second… pull, explode for all your worth to take advantage of that, but the key is patience and confidence that you possess enough strength to at least break the bar/plates free.
If no confidence or patience butt will raise, bar will come off the floor maybe a foot then stall because we are not close to good leverages/form at that point. I like to think of the deadlift kinda like a reverse squat, a squat starting at the hole position instead of standing.
While there is more back involved the legs are the back’s ally - use them effectively together, sum their forces and you will see improvement in just 1 workout. When you really get used to it, 1000’s of reps later, your deadlift will improve at a greater rate than it has previously. Standing on the board/plates or using the 35’s will force you to be flexible…do NOT change your form, sit lower, keep the butt LOW, work with light weight so strength is not an issue…FORM the lift to death.
Make a mental picture of cues you need to follow and at what particular moment should you be doing what. Say it than do it exactly as you said. Get someone who doesn’t know a thing about lifting to watch and ask them what they saw.
If they say you looked good, then you probably looked great! If they say it looked ‘awkward’ then you need to work harder until they say it looked good. Then get someone who knows lifting to look, they will be able to fine tune or tweak the form until it is something near optimal and still comfortable for you at your height and level of flexibility. Build a good foundation, and a good coach will let you build a skyscraper from it. A poor foundation leads to problems when the weight gets heavy.
You have to be able to do 135 and 635 exactly alike. Not one form at 135 when the weight is light and easy and another form when it gets heavy and hard. Form should be exactly alike…just bar speed will differ. The shaking you experince are your proprioceptors firing erratically.
They are either not used to the heavy weight or trhey are used to one form when weight is light, and then as your form 'deteriorates as weight gets heavy puts different stresses on them that they are not accustomed to and they complain the only way they no how, by causing the muscles involved to fire erratically.
I know its alot but maybe pick just one thing and work on that; don’t try to change a lot of things at once…again patience, at 51 you still have lots of time and room for improvemnt in my opinion. Give yourself a chance, optimize and economize, form things to death and the poundages you seek will come.
Good Luck, I hope this helps, if not i will try to think of something else if I could see a video of warm-ups vs. top sets.
Art
10/29/06 - Sunday
BP - every rep paused
45x10x2; 135x8; 185x5; 225x3; 275x1; 290x3; 290x2
QT,
Good advice on the deadlift for Barry!I agree all the way.
Barry,
Good to hear from you.
10-28-06-Bench-1x10x95-1x10x135-1x8x160-1x8x185-1x8x205-1x1x225-1x1x245-2x5x205-1x8x185
Incline-1x5x165-1x5x185-1x1x205
Dips-2x8xBW-183+25
Military-1x8x135-2x5x155
Front Laterals-2x8x35lb.DB’s
Close Grip-1x5x155-1x5x175
The training is great! I feel the power and strength coming back in this lift.Easy does it for me and consistancy as I climb the numbers ladder.There is lots more in the tank but we will save that for the platform!
TRAIN HARD! Jimmy T
10-29-06-Sunday
Squat-1x8x135-1x5x225-1x5x315-1x5x385-1x5x430
Deadlift-1x5x225-1x5x315-1x5x375
Bicep DB curls-1x8x50-1x8x55
I had to jump on the training today with no extra work.Badda Bing!TRAIN HARD! Jimmy T
Jimmy T - how did you find doing the squat and DL in same workout??? I tried it on Sat & I was trashed all day & Sunday even more so!
10/30/06 - Monday
Chain Drag
12 minutes backwards; 8 minutes forwards
CG BP off pins(#18) with 75lbs of chain
45x8; 95x6; 135x4; 185x2; 225x1; 275x1; 285x1; 295x1; 305x1; then tried 315 off pin #17 and failed to even push it off pin at all!
Cross-Chest Lying DB Triceps Ext
15x5 R&L; 25x5 R&L; 35x5 R&L; 45x5R 45x3L
DB Preacher Zottman Curls
R&L 15x12; R&L 25x8; R&L 35x6; R&L 45x5
Art,
Yes my ass is too high. My form sucks and I just love to DL. Thanks for the help and support. I’ll work on the form although it bores me. Train hard and scare the 20 and 30 year olds.
10/31/06 - Tuesday HAPPY HALLOWEEN
Squat
45x10x2; 135x8; 225x5; 315x3(B); 365x1(B+W); 405x1(B+W)
Keiser Leg Curl
Keiser Leg Press
Keiser Leg Extension
Crunches
100x10x3
Roman Chair Sit-ups
BWx20
QT,
I was sore for two days.Monday was the worst day.I feel great today and I’m ready for bench training.Your squat looks good.Keep hammering away at it!This week I’m going to drop to triples in my training on all lifts.I love this sport!Have a good week and stay safe.TRAIN HARD! Jimmy T
New guy here to this website! I have been reading about Quarte Tonners routine and I have a question.Do you do box squats and low and high rack pulls?
My last meet I pulled 5oolbs for 5 reps in the lower rack pulls and when I got to the meet I could pull 600lbs! I am 41 yrs old and I have been lifting for about 20 yrs now and I have found out through trial and error that the older we get the longer the recuperation time is needed.
On heavy days I work up to my work load and then I do 6x2 reps with perfect form. and then the next week I do speed pulls with a lighter weight!Every 3 weeks I’ll pull of the floor with about 65% to 75% of my goal weight and this works really well!
New guy here again,on your chest routine do you ever do board press’s?
If you try them use 3 to 4 boards and use 50lbs more than what your regular bench is for 3x5 reps. I also lift in NASA and AAU federations. I lift in the 242lb class and have totaled a 1052 total in the push/pull meets.
I train with a guy named David Scott and he is 48 yrs old and he pulls 650lbs and benches 424lbs and has squatted 705lbs. We both are going to the NASA Nationals in Jan in OKC,OK 2007.
We both hope to hit in the high 1700’s or hope to hit 1800lbs. Just because we are older doesn’t mean we are dead yet!! HA, HA,HA!!! BEST OF LUCK TO YOU IN YOUR UPCOMING MEET!!!
[quote]Bryan Chambers wrote:
New guy here to this website! I have been reading about Quarte Tonners routine and I have a question.Do you do box squats and low and high rack pulls?
My last meet I pulled 5oolbs for 5 reps in the lower rack pulls and when I got to the meet I could pull 600lbs! I am 41 yrs old and I have been lifting for about 20 yrs now and I have found out through trial and error that the older we get the longer the recuperation time is needed.
On heavy days I work up to my work load and then I do 6x2 reps with perfect form. and then the next week I do speed pulls with a lighter weight!Every 3 weeks I’ll pull of the floor with about 65% to 75% of my goal weight and this works really well![/quote]
Bryan,
Thanks for visiting my thread and adding your input to it. There are a couple of regular readers, JimmyT, BarryJenkins and HeavyThrower who post some really good stuff here and on their own threads(HT’s). I don’t have all the answers; just what has worked and not worked for me and training partners over the years.
When, and if, I do rack pulls, they are usually after my DL workout and done from pins placing the bar just about 1" under the bottom of my kneecap. This allows me to handle slightly heavier weight than from the floor, giving my grip and back some extra work when I feel I need it. I think the rack pulls take more out of me physically than regular DL’s off floor, probably due to heavier weight and maybe leverages aren’t optimal for me at that height. You seem to have found something that works for you.
I believe in the “if it ain’t broke, don’t fix it” school. So until you are satisfied with your results, keep going with what works for you!