8/8 (end of third week)
military 160x5(75%), 180x3(85%),205x5(95%)
dips BW 3 sets 15 reps, 2 sets 10 reps
rear delt 5 sets 10-15 reps
[quote]skidmark wrote:
ecogenx wrote:
Some of the last reps can really slow down.
Ha Ha! With the poundages you use, I’ll bet they do :)[/quote]
Yea…no shit! Great work eco, very strong.
8/11
deload week
dead 275x5(60%),295x5(65%),315x5(70%)
4 sets leg curl
4 sets hanging leg raises
Have stuck to this workout longer then any other. Want to find a local meet in 6 months or so and hopefully not embarass myself. Any suggestions on type of suits or shirts?
PM Jack Reape on the site. He’ll probably be able and willing to help you with that.
You might start with a RAW meet right away. I guarantee you won’t embarrass yourself. You’re probably stronger than most out there.
thanks skid
Eco, you looking to enter in the 275 class? I’d say try to find a raw meet first, too. Don’t know what the learning curve is for getting use to a shirt or squat suit. You’ll probably need someone who knows how to use them teach you. Also, based on what Jimmy T and Ironmantrw have said, you need people to help you get in an out of them. Whichever way you go, you can’t beat an upcoming competition for getting you motivated.
Thanks Hel. I’m going the other way, 242lbs or lower. I’ve gotten down to 250 slowly without getting any weaker. Gonna try to slowly get to 242 and maybe eventually to 220. First meet I’m gonna try the 242 class.
Is a push-pull event bench and deadlift only?
I may have found a meet 1 hour away in Dover NH oct 11. Several events you can sign up for. It’ll be the kids hockey season then so I’ll have to check their game schedules.
That will be cool. I’ll be intrested to see how you cycle your training
8/13
bench 240x5, 260x5, 280x11
4 sets incline pushup
5 sets chins
Got the green light for Oct 11. Now just have to not puss out and do it.
I hope to make the 242 lb class but even if I dont I still need to loose weight. My 38 waist paints are real tight.
I have exactly enough time to do two 4 week cycles but will have to shorten my last deload week.
I started a low carb diet Monday. I got down to 217lbs a couple years ago on a low carb diet. But this time I’m eating a lot more food to keep my strength up. I hope to loose the fat but keep my strength levels at least where they are now or higher.
Eco, good for you on the meet in Oct. I will be very interested to see how you do since I will be doing my first meet in Nov.
Based on your log, I have gone to a 3-day a week schedule. It seems to be working well the first week. It gives me more time to focus on recovery work also. I am hoping to see my weight/reps go up on the big three in the next 8 weeks.
I hope the 3 day workout works well for you mday.
I need to write a check and send it in so there’s no turning back. Then I have to get a belt and wraps.
I’m working my militaries into my deadlift day. I want to do all the lifts once a week.
Weighed myself at work today on a really accurate scale…and the bad news is 256. Dont believe your home scale even if it is a good one-251 at home. No way I’m making the 242s in less then 2 months and still keep any strength. But I’m gonna keep eating as clean as possible, no sugar, whites or booze. Been eating 5 times a day low carb but I’m going to add back vegies and fruits.
I’ve also been getting 7-8 hours of sleep most nights. What a difference that makes in concentration and general well being.
Squats tonight.
[quote]ecogenx wrote:
Weighed myself at work today on a really accurate scale…and the bad news is 256. Dont believe your home scale even if it is a good one-251 at home. No way I’m making the 242s in less then 2 months and still keep any strength. But I’m gonna keep eating as clean as possible, no sugar, whites or booze. Been eating 5 times a day low carb but I’m going to add back vegies and fruits.
I’ve also been getting 7-8 hours of sleep most nights. What a difference that makes in concentration and general well being.
Squats tonight.
[/quote]
Could the difference be clothing?
Not sure but the scale at work is the kind they always use for any sporting weigh in I’ve seen. Like at your docs office-(I work for cardiologists). I have a constant flow of free food at work(reps) and my wife is a great cook who doesn’t realize shes cooking for 4 not 20. But this will be my 5th day eating well. I’ll get to 242, but maybe not for this meet.
[quote]ecogenx wrote:
Not sure but the scale at work is the kind they always use for any sporting weigh in I’ve seen. Like at your docs office-(I work for cardiologists). I have a constant flow of free food at work(reps) and my wife is a great cook who doesn’t realize shes cooking for 4 not 20. But this will be my 5th day eating well. I’ll get to 242, but maybe not for this meet.[/quote]
The reason I ask is that I always see around a 5lb difference between the drs office and home due to clothing/shoes/cell etc. I’d bet that if you weigh at home in the same outfit your weight will be nearly the same.
Are you keeping up with the cardio type stuff as well as your weights?
have strayed from the aerobic stuff for awhile.
8/15
squat 135x8, 225x5, 275x5, 295x5, 315x5, 405x1,495x0-deep squats
1/4 sqaut 495x5, 545x3, 495x5, 405x5
leg curl 5 sets
sit ups 5 sets
Supposed to be a deload week but I wanted to see what I could full squat. Oh boy I am so much weaker. Very disappointing. My posterior chain is weak.
8/16 stretch day
Deep box squats today with only 135lbs. My inner knee and hips feel like they’re going to come apart when I squat deep. Also static stretches today. Not worried about my dead and bench but I’m not sure I’ll green light the squats with any respectible weight. Keep telling myself its just a work in progress.
[quote]ecogenx wrote:
have strayed from the aerobic stuff for awhile.
8/15
squat 135x8, 225x5, 275x5, 295x5, 315x5, 405x1,495x0-deep squats
1/4 sqaut 495x5, 545x3, 495x5, 405x5
leg curl 5 sets
sit ups 5 sets
Supposed to be a deload week but I wanted to see what I could full squat. Oh boy I am so much weaker. Very disappointing. My posterior chain is weak.
[/quote]
A four hundred pound squat is a respectable number.Take into account you squated deep and work up to the number.Just wanted add my 2 cents.Nice work.