RICK
Junior Member
Posts: 74
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Post by RICK on Jan 14, 2008 23:17:58 GMT -5
Yeah Brett I ain't too worried- I'm about the most optimistic I've ever been about this stuff and I'm really looking forward to Wednesday.
1/14/08- Heavy Squats @ RHOAC
Squats- 60 pound chains, 16.5" box
10 x 135 lb.
3 x 135 lb. + chains
3 x 185 lb. + chains
3 x 225 lb. + chains
3 x 275 lb. + chains
3 x 315 lb. + chains
1 x 365 lb. + chains
1 x 385 lb. + chains
1 x 385 lb. + chains
Glute-Ham Raises (slow, paused)
9 x 45 lb.
8 x 45 lb.
Spread-Eagle Situps/Chops
10 x 25 lb.
10 x 25 lb.
Pretty nice little workout. Polished it off with some home-cooked macaroni & cheese and a beer. The second squat at 385 was cleaner than the first, and both made me pretty happy because my last raw max was 385 without chains, and I may have been good for more tonight even with the chains.
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RICK
Junior Member
Posts: 74
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Post by RICK on Jan 17, 2008 0:12:54 GMT -5
Really enjoyed coming down to Clayton again y'all- thanks again for having us. Tonight I learned that benching in a shirt is very different from benching raw.
1/16/08- Heavy Bench @ Clayton
8 x 135 lb.
5 x 185 lb.
3 x 225 lb.
Add Karin Double Denim
1 x 315 lb. (4 board)
miss x 365 lb. (4 board)
1 x 365 lb. (4 board)
miss x 405 lb. (2 board)
1 x 405 lb. (2 board)
miss x 455 lb. (dropped too fast and maybe missed the groove)
Basically I'm really disappointed in myself after this workout. I know I should be happy with this as a first effort, but I'm just really not. This was my first time in a shirt, but clearly my expectations were just too high and I have a lot to work on. I will say that the one I hit at 405 lb. felt almost effortless- I'm still not even sure exactly what happened on the 455, aside from me blowing my load early.
I just have a lot of learning to do... I need to slow down, get things under control, and stop trying to fight the shirt. I may give that Phenom a try next time instead and see if it suits me better... this one tore my arms and lats to shreds and I felt like I wasted so much energy and attention trying to follow the groove of the shirt that I forgot everything else I needed to be doing. I'm still optimistic that once I learn to use a shirt I'll do really well, but it sure didn't happen tonight.
I will say that I'm real proud of Justin and Gabe... big PRs for both of 'em.
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Post by Brett Rapp on Jan 17, 2008 1:43:10 GMT -5
rick you had a good night man don`t worry about it man we are all still learnig thats whats it all about brother making good freinds and help you put up big #`s
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RICK
Junior Member
Posts: 74
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Post by RICK on Jan 17, 2008 11:00:20 GMT -5
Brett man- I appreciate it. I do feel lucky to have the opportunity to train with such a great group of guys, and 405 off 2 boards was a big PR for me. I mostly just hate failing at things... it's one thing to try my best and fail- at least then I can know I gave it my all, but it almost feels worse to have this nagging thought in my head that if I'd listened better and tried harder then I would have hit that sh*t. Oh well, there's always next time.
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RICK
Junior Member
Posts: 74
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Post by RICK on Jan 17, 2008 23:13:39 GMT -5
So I luckily quit moping like a biatch in time to have a pretty good little workout tonight. My upper back and shoulders are sore as sh*t from last night, which seems sort of counter-intuitive, but who knows. A fun surprise I noticed this evening is that I've got a pair of one-inch diameter dark purple/blue NASTY bruises where the belt was last night. Fun fun.
1/17/08- Back/Deads @ RHOAC
Fatboy Rows- 40 pound chains
7, 8, 7, 6
Remove chains, assist with mini band choked around the top of the rack
15
Lying Band Extensions
20 x Light Band
20 x Light Band
Just to get some blood flowing
Rack Pulls- Bottom of knees, against tripled mini bands
5 x 135 lb.
5 x 225 lb.
3 x 315 lb.
1 x 365 lb.
1 x 405 lb.
1 x 455 lb.
That last rack pull was a 30 pound PR on those. That sh*t got f*ckin' heavy at the top, but it felt good. I made sure to hold all of those a few seconds at the top.
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Post by Brett Rapp on Jan 17, 2008 23:29:41 GMT -5
nice pulling rick like the scars from benching do you well you`ll get alot more before it`s over with trust me
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RICK
Junior Member
Posts: 74
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Post by RICK on Jan 18, 2008 10:39:41 GMT -5
Thanks Brett- those pulls felt good. I think having heavier weight in my hands is going to really help me. I do like the lines on my arms from the shirt (even though they made my poor girlfriend cry hahahahahaha) but I could do without the bruises down south. Seriously, they're both like 5 inches away from my junk and I hit them every time I take a leak.
Regardless, I'm looking forward to getting torn up some more. Is the next heavy bench night the 30th? I know we haven't been up for a pulling session yet, but I'm really eager to get back into a shirt and redeem myself.
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Post by gopostal42 on Jan 18, 2008 11:56:28 GMT -5
Regardless, I'm looking forward to getting torn up some more. Is the next heavy bench night the 30th? I know we haven't been up for a pulling session yet, but I'm really eager to get back into a shirt and redeem myself. uh oh sounds like somebody is about to get their priorities backwards. deadlift > bench ;D |
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RICK
Junior Member
Posts: 74
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Post by RICK on Jan 18, 2008 14:00:25 GMT -5
Hahahahaha yeah... it probably looks that way, which is bad. The truth of it is that I think need more coaching and instruction on my bench than I do on my deadlift. I've got a plan going that's going to fix my deadlift I think, and Justin is a really strong puller, so I've got him to work with me on getting it where it needs to be.
Of course I'm sure Brett will teach me a ton as well, but I want to get back in a shirt soon because I'm frustrated to have not gotten any successful lifts off my chest and I know it's going to eat away at me until I do.
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Post by Brett Rapp on Jan 18, 2008 14:06:11 GMT -5
rick i think thats right cause next week is speed work then heavy again so yes the 30th man we pull tonight
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RICK
Junior Member
Posts: 74
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Post by RICK on Jan 22, 2008 7:05:24 GMT -5
Brett- I'm pretty sure we'll be heading your way on the 30th then. I may be having to drop my girlfriend off at the airport on the way, but I'll just leave work earlier or something.
1/20/08- RE Bench @ RHOAC
Bench
warmup
3 x 185 lb.
3 x 205 lb.
2 x 225 lb.
1 x 245 lb.
8 x 255 lb.
8 x 255 lb.
7 x 255 lb.
Chins
5, 4, 3, 3, 3, 3
Pull-Aparts
20 x light band
20 x light band
Face Pulls
20 x average band
20 x average band
Static Bench Holds
405 lb. for 10 seconds
455 lb. for 10 seconds
---------------------------------------------------
1/21/08- Heavy Squats @ RHOAC
Squats- 60 pound chains, 16.5" box
10 x 135 lb.
3 x 135 lb.
3 x 185 lb.
3 x 185 lb. + chains
3 x 225 lb. + chains
3 x 275 lb. + chains
3 x 315 lb. + chains
1 x 365 lb. + chains
1 x 405 lb. + chains
Glute-Ham Raises (slow, paused)
10 x 45 lb.
8 x 45 lb.
Evil Band Abs
14 x mini band
12 x mini band
So these both went pretty well.
For RE Bench Justin and I typically go for max reps for three sets at a top weight, and when we can hit 24 reps across the sets we up the weight 10 pounds. This was by far the best I'd done at 255. My chins were bad but I think being dressed for the cold garage added some weight. I am sore as sh*t.
The squat workout was good as well. This was a 20 pound PR at that box height- which ends up being about parallel for Justin and me with the narrower stance we have to do in the power rack. Felt pretty good too.
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Post by Brett Rapp on Jan 23, 2008 23:23:13 GMT -5
nice work ther rick man how is justin doing any news on his trouble he was haveing
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RICK
Junior Member
Posts: 74
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Post by RICK on Jan 23, 2008 23:31:37 GMT -5
1/23/08- Heavy Bench @ RHOAC
Bench- two board, 60 pound chains
warmup
5 x 135 lb. + chains
3 x 185 lb. + chains
3 x 225 lb. + chains
3 x 245 lb. + chains
1 x 265 lb. + chains
1 x 285 lb. + chains
1 x 305 lb. + chains, static hold at top
Fatboy Rows- bodyweight, short rests
13, 11, 11, 10
Lying Band Extensions
7 x strong band
6 x strong band
Dumbbell Rows
10 x 95 lb.
10 x 95 lb.
So the last time I did two boards and chains on bench I hit 260 for my top set. That was with a pause, but this was still a 45 pound PR and it felt d**n good. I don't know how in the hell I did so many reps with those band extensions last time... they were f*cking hard tonight.
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RICK
Junior Member
Posts: 74
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Post by RICK on Jan 28, 2008 10:17:25 GMT -5
nice work ther rick man how is justin doing any news on his trouble he was haveing Thanks Brett. I think Justin's still sort of stuck in "wait and see" mode, but hopefully there'll be some good news soon. He's doing pretty well, all things considered, but that pessimistic bastard will probably tell you otherwise. Is it still cool if we come down Wednesday? ----------------------------------------------------------------------------------- 1/27/08- DE Upper @ RHOACSpeed Bench (cycled narrow/medium/wide grips)3 x 185 lb. + 60 lb. chains (nine sets) Chins7, 5, 5, 4, 3, 3 Pull-Aparts20 x light band 15 x light band Face Pulls20 x average band 20 x average band One-Arm Band Pressdowns10 x monster mini 10 x monster mini This was pretty decent. My speed was pretty good for the most part, and I think my bench form is improving quite a bit from what I learned last time in Clayton. The chins were better this week, mostly because I've lost a couple pounds (I bit the bullet and decided to lose a little bit of weight because I'm getting tired of having to buy new pants all the time). My strength hasn't suffered too much, but I ran out of steam a little early. |
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Post by Brett Rapp on Jan 28, 2008 13:17:54 GMT -5
rick it would be great if you guys came down wednesday heavy shirt work again so bring your game faces man
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