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Post by Tennessee Mike on Apr 10, 2007 13:33:03 GMT -5
Did bench and some Tricep work today and felt pretty good.After some good advice,Ive decided to do my board work on my heavy volume days and my speed work on my second bench day of the week.
Bench 135x7 225x5 265x4 275x3 285x1 305x1 315x1(2 board) 320x1 (3board) pr
Flat Dumbell presses 80'sx10 90'sx7 100'sx5
Dips bwx12 +25lbsx10 +35lbsx8 +25lbsx9
Skullcrushers 95x10 105x9 110x7
Pressdowns 60x12 70x10 70x10
did a couple sets of bench crunches and 20 min of treadmill on max incline.
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Post by maxson on Apr 10, 2007 14:15:36 GMT -5
Did bench and some Tricep work today and felt pretty good.After some good advice,Ive decided to do my board work on my heavy volume days and my speed work on my second bench day of the week. Bench 135x7 225x5 265x4 275x3 285x1 305x1 315x1(2 board) 320x1 (3board) pr Good move and congrats on the PR!
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Post by Tennessee Mike on Apr 10, 2007 14:36:18 GMT -5
Thanx brother.
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Post by Tennessee Mike on Apr 11, 2007 10:15:01 GMT -5
4/11/07
Rack Pulls(just above knee)
225x6 315x5 405x3 455x1pr 475x1(miss) 405x3
Dumbell Rows 90x10 100x10 120x10
Hammer Strength high rows 60x10 100x10 140x10
Barbell curls(straight bar)
75x10 95x7 105x6
Hammer curls
40x10 50x10 60x8
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Post by Tennessee Mike on Apr 12, 2007 9:25:16 GMT -5
4/12/07
So being the stubborn guy I am,I decided to try free-squats again.I had a guy that was gonna work w/ me today but had to cancel.I did alot of research and reading about form and injuries and what not and heres what I figured out.
The whole knees never past the toes thing is something I concentrated on today,as well as not looking down.Also,I went light and slow.Going down more parralel and coming up a little more upright.Before,I was almost straight up and down.And I happy to say no back or knee pain at all today.Then again,I did go light.Here it goes.......
Squats 135x10 185x10 225x8 250x6 275x5 300x3
Hack squats 370x10 420x8 420x8
Good mornings 95x10 135x10 135x10
stiff legged deads (dumbells) 70'sx10 80'sx8
Next week I'll try a little more weight on the squats.Since Im leg pressin 900-1000,I know its not a strength issue.I really need a partner.
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Post by gopostal42 on Apr 12, 2007 11:58:20 GMT -5
glad your working on form. to work on the knees over toes thing, go up to a wall and place your toes about an inch away from the base and squat. hands behind your head and head up. this is one of the best technique fixers i've ever used for myself and many many others. the leg press is impressive but you'll be surprised how very little of that will transfer to the squat. you'll have pretty quads but your posterior chain is where the weight is lifted!
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Post by Tennessee Mike on Apr 12, 2007 15:00:14 GMT -5
I'll definitely try that bro.Thanx.
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Post by Tennessee Mike on Apr 13, 2007 11:08:39 GMT -5
4/13/07
speed work
Barx10 135x6 225x6 255x4 275x3 245x6 225x6
Dumbell shoulder press(seated)
50'sx10 60'sx8 65'sx6
front raises 35'sx10 40'sx7
side raises 35'sx10 40'sx8
dumbell shrugs 100'sx10 3 sets
upright rows 95x10 105x8 115x6
next week Im switchin back to overhead presses (barbell from floor) just to mix things up.
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Post by Tennessee Mike on Apr 17, 2007 12:15:36 GMT -5
Started working with 75-80% max for sets today.Seems to be a good routine.
Bench 135x10 225x6 245x5 265x3 280x3 280x3 280x3
When Im able to do 3 sets of 4 then I'll max again.Right now my raw is 315.Pathetic,I know.
Incline dumbell 70'sx10 80'sx8 80'sx8
Cable fly'sx3 sets
Dips BWX10 BW+45X8 BW+45X7
Overhead dumbell extensions(2 hand) 60x10 65x10 70x8
Straight bar pressdowns 3 setsx10-12
Bench Crunches w/25lb plate 3x15
machine crunches 3x12
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Post by Tennessee Mike on Apr 18, 2007 12:07:06 GMT -5
Good day today.Did deadlifts without straps and was able to go alot heavier than I thought I could.Plus Im pretty sure I have a workout partner now.Let the chaos begin.......
Warmup-stretch,hypers.
Deads(strapless for the first time)
225x6 315x5 365x2 405x1 315x3
T-bar rows(old school) 3 plates x8 4platesx8 4platesx8
Hammer high rows
100x10 120x10 160x8
Hammer curls 55's x10 60'sx8 45'sx10
Barbell curls 85x10 95x8 105x7
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Post by Tennessee Mike on Apr 19, 2007 12:28:13 GMT -5
Same bench workout earlier in the week
warmup work up to 3 sets of 3 with 280.Felt lighter this time.Shootin for a 320 max (raw) next time out.We'll see.
Cleans(from floor) 95x7 135x5 155x4
front raises 40'sx8 45'sx6
side laterals 35'sx8 40'2x8
shrugs(hammer plate loaded)
300x10(3 sets)
I'll keep postin.Eventually I'll get some feedback..lol
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Post by Marty Queen on Apr 19, 2007 18:10:42 GMT -5
I like your volume and choice of exercises a lot. Good work!
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Post by Tennessee Mike on Apr 20, 2007 12:20:39 GMT -5
For some of you that have been following my training know that I pretty much wrote off squats due to lower back(degenerative discs,arthritis of the spine)and knee(acl)isuues.Well Im happy to say that today that changed.I worked with my buddy Troy today and concentrated on form.Ive never been able to squat more than 300 freestyle.Ive done 405 on a smith and 1200 on leg press as pr's.We did a killer workout today and no pain in the back and knees whatsoever.And we went barefoot,which made me feel much more stable.Here goes.....
Warmup-stretch,bike(5 min),hypers 3 sets.
bar x10 135x10 185x10 210x10 225x10 255x7 275x5 305x5pr 325x1pr 330x1pr
After all those reps I can barely stand.And I have to beleive I coulda done more if we did less sets.
Stiff legged deadz(dumbells) 70'sx10 80'sx10 90'sx10
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Post by Marty Queen on Apr 24, 2007 14:45:38 GMT -5
strong squats for a guy with acl issues. did you tear both knees or just one? what kind of surgery did they use on you?
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Post by Tennessee Mike on Apr 24, 2007 19:30:39 GMT -5
reconstruction w/ patella tendon.One knee
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