Wednesday December 20, 2006 - RE Upper
Drop Snatch
5x30Kg
5x30Kg
5x35Kg
5x35Kg
Power Hang Snatch
1x50Kg
1x55Kg
1x60Kg
1x65Kg
1x70Kg
1x75Kg
1x77.5Kg
Bench
5x225
5x225
5x225
6x225
6x225
Pull Ups w/BW
4x11
Swiss Ball DB Bench Press
10x55
10x65
10x65
20x55
Seated Row
2x10@140
Dips
2x10
DE Lower
Warmup
Squat on Low Box 2" Below Parallel
bar x bunch x 2
135x8
185x5
225x2 6 sets.
This were moving fast near the end. The low box took a little getting used to.
Power Clean from Hang
135x5
155x3
175x3
These weren’t planned but I had bumpers for the first time in a while.
Speed Pull
315x1 Sumo
315x1 Conventional
335x1 Sumo
335x1 Conventional
365x1 Sumo
365x1 Conventional
The conventional pulls were flying up tonight, I’ll probably pull conventional for a test in 2-3 weeks.
Shrugs w/ straps
315x14
405x9
455x5
365x9
315x9
The 455’s were really powered up, the 315’s were pretty strict. The rest were in between.
Back Extension
w/ 50lb db x 13
w/50lb db x 8
w/ 50lb db x 5 + 5 b/w
This was a good workout. A little different than my normal ones.
I think I’ll do 8 sets for speed squat next week. The week after that I’ll add bands but drop down to 4-5 sets and work back up.
Speed pulls I like the alternating setups and doing a little more weight.
[quote]Bryan Chambers wrote:
Well, I train at a place called Tanique in OKC,OK!The reason I’m asking about overtraining is my right shoulder is giving me some problems and my next meet is coming up in Jan. on the 27th and the 28th, it will be the Natural Nationals held by NASA.
Everything has been going well until I hit that 600lb board press. It almost feels like arthritis but I’m no Doctor.I’m supposed to be released to go ahead and do benches all the way to my chest this Sat but, I still have some pain.This will be my last full meet for awhile since my joints are starting to ache. This getting older thing really sucks sometimes.
My routine consists of heavy high box squats to a lite week and then I’ll do pause squats for 3 to 5 reps and then back lite again and then back heavy. I try to give myself 10 full days or longer before I go heavy again. Its the same with chest and deadlifts. I try to off set the heavy and lite traing workouts. I’m not getting any younger,HA, HA,HA!!!
I take Mobic for a antiflammortory and it seems to help but not like I wish it would. Does any body no any others? What do you think?[/quote]
Are you doing any prehab work like face pulls and external rotations?
Try stretching the chest on off days, doing lots of rows and external rotations for a few weeks, if you’re not already.
You’re training looks solid and you definitely have your stuff together.
this was my last workout until after Christmas. I was planning on just doing some RE stuff for upper back, but decided since I’m missing my ME squat/Dead day I would be a little stupid.
Sumo deads
135x5
225x5
315x3
405x2
495x1
585x10
I was suprised at the fact that as the set went on my reps were smoother and faster. I set up after every rep as to not get tempted to “bounce” the weight off the floor.
one arm dumbell rows
140 x 30
120 x 40
110 x 50
upright rows
225x10
315x8
calves and abs
since i’ve started to do abs again, I’m not tempted to put my weight belt on to change my daughter’s diaper.
I’ve got yolk and now have core as well.
meat
ExNole
how were those Power Hang Cleans you mentioned?
I only ask because I know you lift more than I do, but a 175 Power Hang is relatively easy for me, and I still focus on speed because I feel that’s my limiting factor. I remember an article titled ‘cleaning up your deadlift’, I can’t remember who was the author, but it was great at pointing out the benefits of increasing your clean and the transfer that had for your deadlift.
[quote]suuuperdave wrote:
ExNole
how were those Power Hang Cleans you mentioned?
I only ask because I know you lift more than I do, but a 175 Power Hang is relatively easy for me, and I still focus on speed because I feel that’s my limiting factor. I remember an article titled ‘cleaning up your deadlift’, I can’t remember who was the author, but it was great at pointing out the benefits of increasing your clean and the transfer that had for your deadlift. [/quote]
The cleans were pretty easy, but I’m still really bad at the o-lifts.
My best power clean is 205, from the floor.
Part of it is just not being very explosive naturally and part of it is just needing to get better at the movement.
You clean around 245 right?
[quote]ExNole wrote:
Bryan Chambers wrote:
Well, I train at a place called Tanique in OKC,OK!The reason I’m asking about overtraining is my right shoulder is giving me some problems and my next meet is coming up in Jan. on the 27th and the 28th, it will be the Natural Nationals held by NASA.
Everything has been going well until I hit that 600lb board press. It almost feels like arthritis but I’m no Doctor.I’m supposed to be released to go ahead and do benches all the way to my chest this Sat but, I still have some pain.This will be my last full meet for awhile since my joints are starting to ache. This getting older thing really sucks sometimes.
My routine consists of heavy high box squats to a lite week and then I’ll do pause squats for 3 to 5 reps and then back lite again and then back heavy. I try to give myself 10 full days or longer before I go heavy again. Its the same with chest and deadlifts. I try to off set the heavy and lite traing workouts. I’m not getting any younger,HA, HA,HA!!!
I take Mobic for a antiflammortory and it seems to help but not like I wish it would. Does any body no any others? What do you think?
Are you doing any prehab work like face pulls and external rotations?
Try stretching the chest on off days, doing lots of rows and external rotations for a few weeks, if you’re not already.
You’re training looks solid and you definitely have your stuff together. [/quote]
Yes we do stretch, and I go to a chiro practor once a week to keep my back inline. I warm up doing rotary cuff excersises before benches and I do lots of lat pulls on bench days. Maybe it’s time to take sometime off for a little while.
Maraudermeat, Thats pretty impressive deadlifting. What weight class do you compete in and what federation??
[quote]Bryan Chambers wrote:
Maraudermeat, Thats pretty impressive deadlifting. What weight class do you compete in and what federation??[/quote]
thanks!
I haven’t found my nitch yet. I lift raw and do not want to do tested shows. I switched over from bodybuilding about two years ago. As of yet I haven’t done a show, but I have a few lined up in the spring. The APA is putting on one of the shows that I’m going to try. I want to do bench press only at first and then work my way up to a full meet.
I’m weighing in at about 290 right now at 5’9".
From the looks of your posts, you put up some pretty good numbers as well.
meat
[quote]maraudermeat wrote:
Bryan Chambers wrote:
Maraudermeat, Thats pretty impressive deadlifting. What weight class do you compete in and what federation??
thanks!
I haven’t found my nitch yet. I lift raw and do not want to do tested shows. I switched over from bodybuilding about two years ago. As of yet I haven’t done a show, but I have a few lined up in the spring. The APA is putting on one of the shows that I’m going to try. I want to do bench press only at first and then work my way up to a full meet.
I’m weighing in at about 290 right now at 5’9".
From the looks of your posts, you put up some pretty good numbers as well.
meat
Well, I appreciate that! I hope to break the American PL total and set a new World record in the bench! My biggest downfall is my deadlifts, I really need to work on them. I pull conventional and my form is off. I just have to keep plugging away. This will be my last full meet for awhile since my joints are starting to ache a little. Hey best of luck on your meet in the future. Train hard and stay focused!!
[quote]Bryan Chambers wrote:
maraudermeat wrote:
Bryan Chambers wrote:
Maraudermeat, Thats pretty impressive deadlifting. What weight class do you compete in and what federation??
thanks!
I haven’t found my nitch yet. I lift raw and do not want to do tested shows. I switched over from bodybuilding about two years ago. As of yet I haven’t done a show, but I have a few lined up in the spring. The APA is putting on one of the shows that I’m going to try. I want to do bench press only at first and then work my way up to a full meet.
I’m weighing in at about 290 right now at 5’9".
From the looks of your posts, you put up some pretty good numbers as well.
meat
Well, I appreciate that! I hope to break the American PL total and set a new World record in the bench! My biggest downfall is my deadlifts, I really need to work on them. I pull conventional and my form is off. I just have to keep plugging away. This will be my last full meet for awhile since my joints are starting to ache a little. Hey best of luck on your meet in the future. Train hard and stay focused!!
[/quote]
I’m assuming that you train assisted. What world record are you trying to break? I"m hoping that my raw bench will be competitive. Right now I’m hitting 540 with a three second pause on my chest. The dead is around 750 and about the same with the squat. I feel that I still have a lot of room for improvement since I haven’t been in the game for very long. I’m hoping the learning curve during the actual competitions is fast. I’m sure there’s nothing worse than missing a lift becuase you broke some stupid rule.
best of luck- keep us posted.
meat
Hey Meat,
Scott Weech hit what I think is the World Record Raw Squat of 825lb. I’m pretty sure that’s not just in the 100% RAW Fed, although I know they test and whatnot.
http://www.rawpowerlifting.com/videos.htm
You said you wanted to compete raw? Is there a fed that you could compete in untested and raw as well?
-MAtt
[quote]maraudermeat wrote:
Bryan Chambers wrote:
maraudermeat wrote:
Bryan Chambers wrote:
Maraudermeat, Thats pretty impressive deadlifting. What weight class do you compete in and what federation??
thanks!
I haven’t found my nitch yet. I lift raw and do not want to do tested shows. I switched over from bodybuilding about two years ago. As of yet I haven’t done a show, but I have a few lined up in the spring. The APA is putting on one of the shows that I’m going to try. I want to do bench press only at first and then work my way up to a full meet.
I’m weighing in at about 290 right now at 5’9".
From the looks of your posts, you put up some pretty good numbers as well.
meat
Well, I appreciate that! I hope to break the American PL total and set a new World record in the bench! My biggest downfall is my deadlifts, I really need to work on them. I pull conventional and my form is off. I just have to keep plugging away. This will be my last full meet for awhile since my joints are starting to ache a little. Hey best of luck on your meet in the future. Train hard and stay focused!!
I’m assuming that you train assisted. What world record are you trying to break? I"m hoping that my raw bench will be competitive. Right now I’m hitting 540 with a three second pause on my chest. The dead is around 750 and about the same with the squat. I feel that I still have a lot of room for improvement since I haven’t been in the game for very long. I’m hoping the learning curve during the actual competitions is fast. I’m sure there’s nothing worse than missing a lift becuase you broke some stupid rule.
best of luck- keep us post
Well, if training keeps going the way I hope it will, I should be able to break the squat record (716)and the Bench record which is (490. Please remember this is drug free and yes they do give out piss test frequently.
I hope to hit these numbers SQ-722, BP 550, DL 628 to 639lbs.But if you or anyone else has competed before, what you want isn’t always what you get. Peaking out just right is the key to success. Proper recovery is bigtime for us older guys.
Hell if I don’t get anything for X-MAS, this would be the best X-MAS if I could hit each one of the attempts.Now as far as your lifts, well, you got me by a mile!! The best I have done raw is 628squat, 465 bench, 628deadlift. My hats off to ya on your lifts, they are very impressive!! Best of luck on your first meet!! 540 raw, Shit thats just awesome.
I have a training partner who’s bench 585lbs on the bench but that was with gear and he weighed 269lbs.I have another who’s 48yrs old and he squated 705 and benched 455, deadlifted 661. He’s my biggest competitor in the NASA federation. You can bet we push the shit out of each other when we train. The last push/pull meet he beat me by 17lbs. I love this shit and I just wish I was younger so I could do more full meets. 1 a year is all my hips can take anymore.
How old are you Maraudermeat?? I think you do just fine.Keep us posted and I’ll get off my ass and buy one of those camera’s where I can download some pics of the meet.Always remember the old pl saying, your only as good as your last meet!! My gym lifts I’m happy with but if you can’t get them in the meet, then thats all they are a good gym lift. Brutal but so true at least for me!! Again stay focused and hungry!!Stay smart and safe God Bless and Merry X-Mas!!!
OH yea, I lift in the Master1 class at 242lbs. I didn’t put that in the last post.
[quote]Bryan Chambers wrote:
How old are you Maraudermeat?? I think you do just fine.Keep us posted and I’ll get off my ass and buy one of those camera’s where I can download some pics of the meet.Always remember the old pl saying, your only as good as your last meet!! My gym lifts I’m happy with but if you can’t get them in the meet, then thats all they are a good gym lift. Brutal but so true at least for me!! Again stay focused and hungry!!Stay smart and safe God Bless and Merry X-Mas!!![/quote]
I"m 34. I’ve been lucky in that I just recently started to lift really heavy. I haven’t had any significant injuries and hope to be able to steadily increase my lifts over the next few years.
I’m going to go into my first meets with conservitive attempts. I really just want to get my feet wet. I’m going to try and not get wrapped up in try to be competitve. I just want to make most of my lifts. once I get the rules down, I’ll then start to get serious.
meat
RE Upper
DB Bench
45x8
75x8
80x8
90x5 PR
40x15
Face pulls
3x15
skull crushers
3x8 w/65 (need to get these up)
Standing Abs x3
Side bends x4
notes:
had to get this one in under 30 min because gym was closing due to the weather. first time with the 90lb dbs though, so that was good.
-chris
[quote]Matgic wrote:
Hey Meat,
Scott Weech hit what I think is the World Record Raw Squat of 825lb. I’m pretty sure that’s not just in the 100% RAW Fed, although I know they test and whatnot.
http://www.rawpowerlifting.com/videos.htm
You said you wanted to compete raw? Is there a fed that you could compete in untested and raw as well?
-MAtt[/quote]
I haven’t had a lot of luck finding raw and untested. I’ve heard that some meets offer a raw division as well. we shall see.
meat
Thursday- 12/21/06- ME LB- Very High Vol
A)Good Morning Squats
135x5
185x3
225x3
265x2
305x1
325x1
345x3
PR- 365x3 (15lb PR)
PR- 375x3 (25lb PR)
335x5
B)Front Squat (olympic depth, dead stop on pins, concentric start)
225x2 205x3 x4
C1)Pull Throughs (sumo w/ tricep strap)
STACKx15 x15 x15
C2)Circular Hanging Leg Raises
straight legx12 x10 x12
Notes: Last workout with my training partner of basically 2.5 years. Also, first workout with a possible new training partner. All in all it was a damn good session, we pushed and strained and could get a decent spot finally with a person on either side of the bar.
It’s my third week in a row with heavy good mornings, so it’s a good thing I’m taking my deload next week, haha.
On a side note, my right foot has been having some dull pain the last few weeks and I haven’t really paid much attention, but the fucker is starting to hurt like a bitch. It feels like it’s right in the middle of my foot. I’m gonna see a sports med doctor when I get home.
Now after some heavy good mornings, I have to help my friend move out of our 4th floor walk-up and sit in a UHaul for 4 hours…my lower back is going to feel splended tomorrow.
-MAtt
Good lord and I thought the world ended when I was gone but no you guys keep posting etc.
Hmm thoughts floor press? You have to remember your losing all the lower body leverage as well.
Shoulder prob. Man from your #'s and therestill going up Id say no its not overtraining but over use. To much full ROM shooulder abuse ( In know the pain sucks) things ive found help to get back declines instead of flat some days, Paused work on flat bench staying TIGHT really aids the shoulder. low weight high rep DB work. Lots of emphasis on bringing rear delts up. and shoulder pre/rehab at beginning and end of every w/o including lower body ex rotations, shoulder horns, fish oils high dose namle yes Flameout helped a ton those and cheap walmart brand to fill in the rest. using the safety squat bar in rotation to lay off shoulder.
Hella #'s bro I look forward to more posts and best of luck at the meet.
Uh you all need to check out the vido on OUCH! My Leg thread I posted wow BAD stuff
Had good little get away to Chicago
Did do 1 workout and tried to take it a bit easy did a LOT of stuff mainly turned out full body but mostly lower body. played on some machines for upper. then was doing a bit of demonstrating and helping etc for a friend.
guess the notable things, worked up to 455 on squat. man felt almost like going for a PR Think I could have nailed one but its deload week so didnt just held off, a few GM’s at 3 plates, had to show the 20 front squats @ 255 always Brutal. Then the gym had a machine that was near the DL implement Ill be doing in the upcoming strongman so loaded it with I think 540 and did 7 good reps and called it. Other than that just Stuff
Phill