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  #51  
Old 12-03-2008, 01:58 PM
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"C"
Squat 3x10 195lb
Speed Bench 155 lb supersetted with
Explosive box squats 90lb, 4x3 each

Circuit work (I did about 1/2 the exercises from the December first post)

The speed bench was 60% of my current max, trying to train my muscles to be fast. I have no idea what my max is for box squats so I just tried 90lb for that speed work.

Going to see Walking with Dinosaurs tonight as an early Christmas present for my 4 and 8 year old boys. Really looking foward to it.....and then Thursday is DEADLIFT day!
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  #52  
Old 12-05-2008, 02:48 PM
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Bench 230, 1x5, 235 2x5 (last rep paused, new personal record)
Deadlift 386 1x5 (last rep held, new personal record)

The last rep of the deadlift, my form broke down but I still got the rep. I would say I am currently at my absolute 5 rep max. When I calculate 1 rep maxes, I use 5 reps as 85-86% of 1 rep max, meaning I might be able to pull around 450. But then again, my last rep was not technically sound. Anyway, I will be happy to pull anything from 430-450 at the upcoming contest.

I will be testing my maxes on December 9th with Olympic equipment (I use standard). 270 Bench and 430 Deadlift, watch out 'cause here I come!

BTW, Walking with Dinosaurs was AWESOME, a must see for anyone who is interested in dinosaurs or has children.
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  #53  
Old 12-08-2008, 02:49 PM
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Saturday:
Squat 255 3x5 (personal record)
Overhead Press 137.5 3x5 (down 10%)
Pendlay 175 3x5 (down 10%)

Overhead and Pendlay are both down because of either missing reps last time or form breaking down. I will probably keep them light throughout December to conserve energy for the contest on January 10th.
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  #54  
Old 12-09-2008, 02:16 PM
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Bodyweight: 191
Calories 3933
Fat 140
Carbs 415
Protein 250

I decreased the carbs a bit, I wasn't gaining weight and I was feeling bloated.

I will be testing my DL and Bench max tonight...wish me luck!
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  #55  
Old 12-10-2008, 01:22 AM
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Benched 270 paused. Will open with 250 at contest, then 270, then 3rd attempt to be determined.
Deadlifted 430. Will open with 400, 430 2nd attempt, and final attempt to be determined.

I am super psyched about my lifts. I was pretty fatigued going into this test of my max (i.e. Deadlift PR of 386x5 and Bench PR 234x5 on Thursday, Squat PR of 255x5 on Saturday) due to lots of progressive overload, personal records and no backing off.

Any critique on form will be appreciated. Going to back of the heavy weights as per my Father-in-laws recommendation. Looking foward to taking it somewhat easy for the next couple workouts.
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Last edited by Commander; 12-10-2008 at 01:36 AM.
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  #56  
Old 12-10-2008, 03:30 AM
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Wooww nice going man. Yes, your numbers are going up pretty fast! You have some nice workouts going on!
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  #57  
Old 12-10-2008, 04:18 AM
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dude that deadlift number is looking solid, i was actually thinking about doing a bench/dead meet myself......by the way, where are those pictures taken? i love the way that setup looks, no bull**** or fancy stuff going on. just you and the weights, how it should be
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  #58  
Old 12-10-2008, 02:06 PM
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great work on your deadlift
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  #59  
Old 12-10-2008, 07:23 PM
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Quote:
Originally Posted by Albertog View Post
Wooww nice going man. Yes, your numbers are going up pretty fast! You have some nice workouts going on!
Thanks, and yes they have...it's been fun. 363 deadlift in August, 4 months later......67 more pounds!

Quote:
Originally Posted by miker44 View Post
dude that deadlift number is looking solid, i was actually thinking about doing a bench/dead meet myself......by the way, where are those pictures taken? i love the way that setup looks, no bull**** or fancy stuff going on. just you and the weights, how it should be
Thanks man, picture's are at my Father-in-law's gym. It is nice, no frills. My gym is similar. Should have a video soon of me doing Deadlift in my gym. Check back in a week and a half.

Quote:
Originally Posted by will-work4andro View Post
great work on your deadlift
Thanks, I always appreciate when fellow iron gamers follow along!
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #60  
Old 12-12-2008, 02:08 PM
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I am thinking about doing a upper power, lower power, upper hyper., lower hyper. split once the contest it over.

Tonight, I thought I'd experiment with the upper hypertrophy. I learned that I do NOT have endurance! My weights were lower than I expected after the first two exercises.

BACK/CHEST
Nuetral Grip Pull-ups BW x 10,5,4 SS (superset) w/ Inc. DB Bench 62 x 10,8,6

DB Row 62 x 10,7 SS w/ Dip BW x 10,7

Pullover 37 x 8,4 SS w/ Underhand Cable Row 8,6 - between supersets, I statically contracted the lats to mimic occulusion (thanks Prez, got that from the latest Acute Variable article!)

60 seconds Lat fascia stretching

DB Flys 32 10,5 - static flexing between sets
30 seconds Chest fascia stretching

ARMS
Overhead Tricep Ext (tried the EZ bar for the first time, didn't like it, will go back to dumbbell) SS w/ Barbell Curl 60 x 10,7

Rope Pushdowns 8,8 SS w/ Inc Curls 7,7

60 seconds Tricep fascia stretching

Had intended to do shoulders, but I was already spent! I will need to make some adjustments. I will try my lower hyperstrophy workout later. I don't really need to experiment with the upper or lower power since those workouts will be very similar to the Rippetoe I have been doing.

Note: DOMS is killer today because I haven't done this type of workout since the HyperPlasia Challenge.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 12-12-2008 at 02:21 PM.
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