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Post by caalvarez2 on Nov 13, 2009 20:09:03 GMT -5
11/13/09-5/3/1 week 2
standing military press bar/15 95/5
130/3 160/3 *190/4 rep PR
closegrip bench paused at chest 230/10 255/6 280/4
DB military press 35/16 50/12 60/6
OH skullcrushers 80/22 100/13 120/11 PR
barbell shrugs 3 sets/315
rotator cuff work
*last set of military was cake.had 2 more reps left in the tank.
I'm really stoked about my military press.it just keeps going up and up every week.next week i plan on hitting 205 for my last set of 2 reps,and depending on how that goes i might try for a single with 225. ;D
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Post by Jared Enderton on Nov 15, 2009 20:24:46 GMT -5
You are a machine at those DB skullcrushers too. That's pry where a lot of your power comes from. That would be awesome if you could hit a 225 military. You have it in you. Be smart with the back, though.
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Post by caalvarez2 on Nov 16, 2009 13:29:22 GMT -5
You are a machine at those DB skullcrushers too. That's pry where a lot of your power comes from. That would be awesome if you could hit a 225 military. You have it in you. Be smart with the back, though. thanks man. i'll probably wait on the 225 for next wave though.i thought about it and realized that as fast as my military is going up,i might be repping 225 for my last week next wave,and i wouldn't want to spoil it with a failed attempt at a single this week.everything's been going so good i'll probably just stay away from the singles for awhile.i was just really excited after friday's workout,and opened my mouth before i actually sat down and thought about it.you know how it is bro.
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Post by Jared Enderton on Nov 16, 2009 16:07:45 GMT -5
haha absolutely. That's what keeps lifting fun and exciting though- pushing your body with weights you're not 100% sure you can do- which is what keeps us on edge!
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Post by caalvarez2 on Nov 17, 2009 19:52:05 GMT -5
11/17/09-5/3/1 week 3
bench press paused at chest raw 135/10 185/5 225/5
275/5 295/3 325/2 cake.could have done at least 4.
widegrip pullups 3 sets to failure
paused flat bench DB press 95/10 95/10 95/8
barbell rows 135/13 135/13 135/13
rotator cuff work
lowering my %'s has helped tremendously.getting stronger every week,and the heavier weights are starting to feel alot lighter too. ;D
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Post by Jared Enderton on Nov 17, 2009 21:41:27 GMT -5
Glad to see you found some %'s that are working for you. What do you all do for rotator cuff work?
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Post by caalvarez2 on Nov 18, 2009 15:11:24 GMT -5
Glad to see you found some %'s that are working for you. What do you all do for rotator cuff work? scarecrows/DB figure 8's/broomsticks/external/internal rotation exercises
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Post by caalvarez2 on Nov 20, 2009 20:09:43 GMT -5
11/20/09-5/3/1 week 3
standing military press bar/15 95/5 115/3 155/5 185/3 205/2 PR
paused closegrip bench 275/4 275/5 275/5
DB military press 50/10 50/10 50/10
OH skullcrushers 115/13 rep PR 115/11 115/9
barbell shrugs 3 sets/315
rotator cuff work
grip work plate pinches 2 45lb plates each hand/3 sets each hand
*next week is deload,but i'm going to take the complete 10 days off from the weights again and see how it goes.it helped tremendously this wave,so i'm going to try it again.
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Post by Jared Enderton on Nov 20, 2009 21:30:59 GMT -5
Nice. You ended up hitting all your #'s didn't you? That's got to be encouraging.
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Post by caalvarez2 on Dec 1, 2009 15:39:01 GMT -5
11/30/09-5/3/1 week 1
bench press paused at chest raw 135/10 185/5
225/5 260/5 295/6 had 2 reps left in the tank
1 board/paused 365/1
static hold for 20 count 405 1 time
widegrip pullups 3 sets to failure
barbell rows 135/16 135/13 135/16
paused flat bench DB press 95/8 95/6 95/7
rotator cuff work
*well so far taking the 10 days off from the weights rather than doing the deload is working awesome.i wasn't expecting the 365/1 board to go up at all,i was using it as a negative rep.it surprised the hell out of me and my partner,i mean that shit went right up,no grinding at all.and i took a pretty long pause too.my 1 rep max has really increased over the last 2 months.i haven't done any type of a single for 2 months now before yesterday.i'm closer to 405 than i thought.
*we will be doing our military on thursday this week,because i'm going down to Des Moines on Friday night to train with my friends on Saturday/Sunday.we will be benching again on saturday,which is why we benched yesterday instead of today,and on Thursday all i will be doing is my military sets,nothing else.i don't want to be blown out come Saturday,and my military won't tear me up too bad.i should be about 90%-95% on Saturday.Sunday Kyle said we will be doing some strongman stuff at Des Moines Strength Institute,but i don't know how that will work out with the cold weather and all.i don't see us doing strongman in 25 degree weather,sounds like an injury waiting to happen.but maybe some of you guys here have trained strongman in cold weather.let me know what you think about that.it should be a good time.a whole weekend of training with guys benching 500-600lbs+ (except me)(one is a 198lber and is closing in on the record,which is close to 800lbs i think,but i could be wrong,i've only met him once,the last time i was down there,in October).hopefully everything goes well and according to plan.there will be about 12 of us both days.big fucking group ;D
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Post by Jared Enderton on Dec 1, 2009 16:05:25 GMT -5
Wow... I might have to take a note out of your book in the off season. That seems to be working awesome.
Strongman+ cold weather= crappy. haha. You CAN do it, and some groups in the US train no matter how cold it is... below zero they train(not kidding) outside. I don't recommend it though. I Say just go in the gym and squat or something... or bring the log into a gym. I just don't think it's the best situation for getting the strongest when all you're worrying about is how cold your hands are and how cold the bar is.
I'll post some more thoughts tonight but if you have the opportunity I say go train with them- soak up all the information you can!
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Post by caalvarez2 on Dec 2, 2009 14:41:52 GMT -5
Wow... I might have to take a note out of your book in the off season. That seems to be working awesome. Strongman+ cold weather= crappy. haha. You CAN do it, and some groups in the US train no matter how cold it is... below zero they train(not kidding) outside. I don't recommend it though. I Say just go in the gym and squat or something... or bring the log into a gym. I just don't think it's the best situation for getting the strongest when all you're worrying about is how cold your hands are and how cold the bar is. I'll post some more thoughts tonight but if you have the opportunity I say go train with them- soak up all the information you can! yeah man i was wondering about the cold too.one of the guys i will be training strongman with on sunday knows some of the guys you do who are in Minnesota,and he said they train in below zero temps,just like you said. since i have the opportunity i am going to do it,and i'll just do the best that i can.but if i feel too tight in the lower back,or feel like i can't get warmed up,i'll just use the stuff they have inside,stone trainer,log,and farmers.they have actual stones,yokes outside.i think it will be fun.
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Post by Jared Enderton on Dec 2, 2009 14:59:31 GMT -5
Gotcha.. absolutely.. do all your warming up inside and make sure your back is real warm before going out- in fact- for your first time I would recommend sticking with the log and farmers inside just to play it a bit safe. What is the guy's name?
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Post by caalvarez2 on Dec 11, 2009 21:05:07 GMT -5
12/5/09-5/3/1 week 2
bench press paused at chest raw 135/10 185/5 225/5 265/3 290/3 315/4 static hold 405 for 20 count
reverse band bench press paused at chest 315/15 365/10 405/3 455/1 PR
rotator cuff work
*trained at Iowa State University.Des Moines Strength Institute was a no-go because of the weather so we didn't get to do any of the strongman stuff there so that really sucked.but we did do some axle press and farmer's picks/walks on Sunday.however i did get to do reverse band bench for the first time,and i officially love it ;D
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Post by caalvarez2 on Dec 11, 2009 21:20:16 GMT -5
12/6/09-random shit/strongman stuff
squats bar/15 95/15 135/10 185/10 225/5 briefs on (first time in briefs) 315/2 box 315/2 box *this was the first time i squatted anything over 135 since May.so i didn't want to stress the lower back too much.the briefs were hard to get in to as well,my legs were larger than Kyle thought.
axle clean and press axle/15 axle+70/10 axle+90/10
farmer's picks/walks 110 200 250 300
*i love the farmers walks.it was my first time doing these ever.i thought i did pretty well.i haven't deadlifted heavy for like 2yrs and haven't squatted heavy since May and still was able to pick up 600lbs off the floor and even walk with it for about 5 steps.my grip never even slipped at all.i think i was good for about 620-625,i had a little left in the tank.i want to get a pair of these made.i'm going to talk to the local machine shop and see if they can do it.i need to practice walking with the weight,that was a little difficult.but for my first time doing it i was pretty impressed with myself.
i also hit a bodyweight PR that morning,224 ;D..a *natural* PR ;D
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