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HOUSTON TEXAN
Joined: 06 Jan 2008
Posts: 502
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 Posted: Fri May 23, 2008 7:50 pm Post subject: |
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Today was pretty beastly.
Back Squats
305lbs, 10x3
Incline BB Bench
200lbs, 4x6
T-Bar Rows
175lbs, 5x5, I'm going to jump up 2.5lbs next time instead of five because it was a lot harder than usual and I don't think I will be able to do 180lbs 5x5.
Tigerbend Pushups
BW+55lbs, 3x12
One arm preacher curls
45lbs, 4x6. |
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swanso5
Joined: 16 Jan 2006
Posts: 6050
Location: melbourne, australia
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| Posted: Sat May 24, 2008 3:06 am Post subject: |
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| it's always best to increase the smallest loading you can so that you can still get all the reps |
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HOUSTON TEXAN
Joined: 06 Jan 2008
Posts: 502
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| Posted: Sat May 24, 2008 7:08 pm Post subject: |
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| 10 sprints |
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Christopheel
Joined: 02 Jul 2007
Posts: 824
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| Posted: Sun May 25, 2008 12:58 pm Post subject: |
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Really nice bench and Squat out there ! Do you pause the bench ? or touch then up to lockout ?
And to swanso :
Should I train always pausing the bench since I will need to do it at my competition ? (I only have 2 week of training left ... starting to be really nervous since I will surely be kick (I'm not geared) but will do my best to finish first in my weight class) |
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HOUSTON TEXAN
Joined: 06 Jan 2008
Posts: 502
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| Posted: Sun May 25, 2008 1:14 pm Post subject: |
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I really don't know what you mean by that Chris but I will take a guess.
On bench, my body won't allow me to go all the way down to my chest because my doctor said that I have large shoulder blades or something like that and I literally can not go that far down but I go as far as I can, about half an inch from the chest, then I go up until my elbows lock.
I washed my car today and I'm going out with my girlfriend tonight, we are going to a desert place after dinner...first time having chocolate since February so I may just die...not really I think I will be fine. |
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Christopheel
Joined: 02 Jul 2007
Posts: 824
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| Posted: Sun May 25, 2008 9:11 pm Post subject: |
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| HOUSTON TEXAN wrote: | I really don't know what you mean by that Chris but I will take a guess.
On bench, my body won't allow me to go all the way down to my chest because my doctor said that I have large shoulder blades or something like that and I literally can not go that far down but I go as far as I can, about half an inch from the chest, then I go up until my elbows lock.
I washed my car today and I'm going out with my girlfriend tonight, we are going to a desert place after dinner...first time having chocolate since February so I may just die...not really I think I will be fine. |
For your girlfriend, well a chocolate to be with her, good deal lol
On bench, 1/2 inch from chest is enough to give you more strength, but still, good job.
paused bench is when you touch chest, you paused 1-2 second then press, so hard on chest ... |
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swanso5
Joined: 16 Jan 2006
Posts: 6050
Location: melbourne, australia
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| Posted: Mon May 26, 2008 1:37 am Post subject: |
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large shoulder blades?? haven't heard that one before...don't force end range of motion if it won't happen though but i doubt that's the reason...
chris, if you need to pause during comp then you better train with a pause ior you'll get no where near what you anticipate |
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Christopheel
Joined: 02 Jul 2007
Posts: 824
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| Posted: Mon May 26, 2008 4:19 am Post subject: |
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| swanso5 wrote: | large shoulder blades?? haven't heard that one before...don't force end range of motion if it won't happen though but i doubt that's the reason...
chris, if you need to pause during comp then you better train with a pause ior you'll get no where near what you anticipate |
yes I know I was planing on doing, one ME bench workout on two paused so ...
Workout paused let's say 280
Workout non paused l I reach 285
then paused on 285
non on 290
etc. but I was told by much more stronger men then I that I couldn't do that for long because they were two different lift so ... I better stick to alway pause ? Even when DE incline bench or close grip ? Just to teach my nervous system how we bench and improve weakness when pausing ? |
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swanso5
Joined: 16 Jan 2006
Posts: 6050
Location: melbourne, australia
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| Posted: Mon May 26, 2008 4:25 am Post subject: |
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- why not just do all with a pause? if you have to do that in comp then do it...
- don't pause for DE work, no |
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Christopheel
Joined: 02 Jul 2007
Posts: 824
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| Posted: Mon May 26, 2008 4:29 am Post subject: |
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| swanso5 wrote: |
- don't pause for DE work, no |
lol why ? Like incline bench, low volume intensity (3 sets of 12 reps) why shouldn't I paused it ? |
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swanso5
Joined: 16 Jan 2006
Posts: 6050
Location: melbourne, australia
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| Posted: Mon May 26, 2008 5:28 am Post subject: |
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| well you don't do sets of 12 in comp, you do sets of 1...lifting light wts with a pause will make you better at lifting light wts with a pause, it won't carryover to the heavy stuff i wouldn't think...12 reps sets are muscyular and 3 rep sets are neuralological...also high rep sets with a pause will incrrase time under tension which may increase your bodyweight if cal's are enough which you might not want right now |
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HOUSTON TEXAN
Joined: 06 Jan 2008
Posts: 502
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| Posted: Tue May 27, 2008 11:23 am Post subject: |
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Deadlifts
285lbs, 10x3
BB Bench
250lbs, 5x5
DB Rows
110lbs, 4x6
Chins
BW+35lbs, 4x6
Lockouts
280lbs, 3x12 |
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Christopheel
Joined: 02 Jul 2007
Posts: 824
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| Posted: Tue May 27, 2008 1:15 pm Post subject: |
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| swanso5 wrote: | | well you don't do sets of 12 in comp, you do sets of 1...lifting light wts with a pause will make you better at lifting light wts with a pause, it won't carryover to the heavy stuff i wouldn't think...12 reps sets are muscyular and 3 rep sets are neuralological...also high rep sets with a pause will incrrase time under tension which may increase your bodyweight if cal's are enough which you might not want right now |
oh, this is true ... Dang,
and nice job Houtson, time to reach the 300 deads come'on  |
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HOUSTON TEXAN
Joined: 06 Jan 2008
Posts: 502
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| Posted: Wed May 28, 2008 11:22 am Post subject: |
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| 10 sprints |
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HOUSTON TEXAN
Joined: 06 Jan 2008
Posts: 502
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| Posted: Thu May 29, 2008 11:21 am Post subject: |
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Squats
310lbs, 10x3
Dips
BW, 5xmax reps, the last belt thing was broken when I got there I'm going to go buy one this weekend.
Pulldowns
160lbs, 5x6, see above
BB Rows
135lbs, 3x12,12,11
Military press
115lbs, 3x12 |
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