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Post by Neversatisfied on Jul 11, 2007 18:21:58 GMT -5
Thanks, Joey. Your speech the other night has newly inspired me . . . .
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Post by Neversatisfied on Jul 12, 2007 20:17:23 GMT -5
7-12-07 DE Lower
SSB 60% + 4 chains per side Bar+chains x 5 x 1 150+chains x 5 x 1 200+chains x 3 x 1 240+chains x 2 x 1 260+chains x 2 x 8
RDL's 180 x 8 x 1 230 x 8 x 1 270 x 8 x 2
Hypers Blue Band choked, around shoulders 8 x 1, not enough tension Green Band Doubled 8 x 2, better
Nautilus Obliques 125 x 15+15 x 3
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Post by Neversatisfied on Jul 13, 2007 22:59:16 GMT -5
Friday the 13th @ Gym 365 Kept it at home tonight with LaVan, Brandon and Mr. Smith, making the trip down from Nebo
ME Bench Raw Reverse Bands, Blue Chocked + Mini Doubled 335 x 3 x 1 445 x 2 x 1 465 x 1 x 1 475 x 1 x 1, 1-board 485 x 1 x 1, 2-bd 505 x 1 x 1, 2-bd ;D 335 x 3 x 1 355 x 3 x 1 365 x 7 x 1 Close Grip
Close Grip Neutral DB Pushups 3 sets to failure
Elbows Out DB Extensions 25 x 10 x 3
Low Cable Overhead Rope Extensions 70 x 10, 14, 15
The heavier attempts tonight weren't exactly pretty, but they got the job done. I'm excited about the progress I'm seeing. Thanks, Joey.
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Post by Marty Queen on Jul 15, 2007 16:47:26 GMT -5
WOW! Cheryl, your last three or four workouts have just been nasty -- very impressive. Great job!
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Post by Neversatisfied on Jul 16, 2007 0:24:28 GMT -5
WOW! Cheryl, your last three or four workouts have just been nasty -- very impressive. Great job! Thanks, Marty. Benching, Nebo style.
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Post by Neversatisfied on Jul 16, 2007 1:04:57 GMT -5
7-15-07 @ Hickory with Moose, Brandon, Buddy, Derek and Mark A rowdy day, lots of cussing, powder everywhere, a few primal screams, used up all the 45's . . . what more could you ask for? ME Deads, off the floor Warmed up to 225 pulling conventional 320 x 1 x 1 Modified 390 x 1 x 1 " " 410 x 1 x 1 " " 460 x 0 Realized I really needed to put my suit on . . . 460 x 1 x 1 Modified 500 x 0 x 2 Modified, dammit 510 x 1 x 1 Modified, ;D, just to prove I'm no fluke and since everyone else was messing around with technique . . . 470 x 1 x 1 CONVENTIONAL PR T-Bar Rows 2 plates x 10 2 plates + 25 x 7 x 2 2 plates x 8 Spread Eagle Abs, 56# KB 12 x 4 It was great to pull over 500 again (first time since 5-12-07). Now, for the record, from the Official Rule Book, World Powerlifting Congress, 2006 Edition, Costume and Personal Equipment, Section 11a: The use of oil, grease or other lubricants AND LIQUIDS on the body, costume or personal equipment to aid in the execution of a lift is NOT permitted. Only powder may be used. Powder includes chalk, talc, resin and magnesium carbonate. Spray stickum may be used, but only on the lifter, not on the weight equipment. Sooooo, in the execution of the Deadlift, water on the thighs is NOT legal. Neither is buttermilk, and licking is definitely out. (You had to be there ).
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Post by Joey Smith on Jul 17, 2007 16:27:26 GMT -5
Awsome job Friday girl....you will become a great bencher....
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Post by Neversatisfied on Jul 17, 2007 19:38:17 GMT -5
Awsome job Friday girl....you will become a great bencher.... Thanks, big man. I keep trying . . . 7-17-07 DE Bench Warm-Up Bar x 3 x 1 65 x 3 x 1 Purples Doubled Bar+Bands x 3 x 1 Add 2-Board 55+Bands x 3 x 8, all comp grip Fat Bar Skullcrushers 70 x 10 x 2 70 x 7 x 1 70 x 6 x 1 Cambered Bar Pressdowns 120 x 12 x 4 Seated Dips 180 x 6,6,6,5 CG DB Pushups 3 sets to failure with Supinated Palms Chin-Ups 3 sets to failure Lat Pulldowns+Scapular Retractions 120 x 8+4 x 3 Hammer Curls 35 x 8 x 3, neutral, internally rotated, neutral Abs
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Post by Neversatisfied on Jul 19, 2007 19:13:58 GMT -5
7-19-07 DE Lower Warm-Up Speed Squats to Slightly Below Parallel Box 50%-ish + Greens Choked Bar x 5 x 1 135 x 5 x 1 Bar + Greens x 5 x 1 135 + Greens x 2 x 1 185 + Greens x 2 x 1 225 + Greens x 2 x 3 245 + Greens x 2 x 3 255 + Greens x 2 x 2 SSB GM's from bottom position 130 x 8 x 1 150 x 8 x 1 170 x 8 x 1 180 x 6 x 1 Pull Thrus, Green Band Choked 10 x 4 Abs Thanks to LaVan for always being there to spot.
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Post by Neversatisfied on Jul 21, 2007 5:20:25 GMT -5
7-20-07 ME Bench Warm-Up Raw Floor Presses Bar x 6 x 1 95 x 6 x 1 115 x 3 x 1 135 x 3 x 1 165 x 3 x 1 195 x 1 x 1 195 x 2 x 1 205 x 1 x 1 215 x 0 x 1 Close Grip 135 x 5 x 1 155 x 5 x 2 Purple Doubled Cambered Bar Pressdowns 20 x 3 Rev Grip Isolateral Pressdowns 40 x 12 x 3 DB Pushups, Very Close Grip 2 x failure Seated Dips 180 x 5 x 2 Wide Grip Lat Pulldowns 120 x 12 x 3 Abs on Ball 20 x 3 Lateral/Front Raises 2 x failure
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Post by Neversatisfied on Jul 22, 2007 20:28:05 GMT -5
7-22-07 ME Squat @ Hickory with Steve, Moose and Buddy Tried out Steve's old Titan suit, doing a 5-3-3-3-5 Bartley routine Steve read about . . . Briefs 140 x 5 x 1 190 x 5 x 1 230 x 5 x 1 280 x 5 x 1 300 x 5 x 1 Suit on, straps down, knee wraps 340 x 3 x 1 360 x 3 x 1 380 x 3 x 1 320 x 5 x 1 Steve explained all the percentages of this routine to me, but anyone who lifts with me knows my eyes just go glassy trying to do the math, so luckily for me Buddy and his engineer's mind figured the lifts. We used my best 1RM from competition, 425. This was a great routine to use at this point in my training. Good job, Steve. Pull Thrus, Heavy Band 15 x 4 Ab Pulldowns, Long Spud Straps 80 x 12, 8, 7 Lats This is a wonderful group to lift with, diverse but unified. I learn something every week and am getting stronger on the lifts. Thanks for everything, gentlemen.
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Post by maxson on Jul 22, 2007 21:51:04 GMT -5
You looked great today Cheryl. I will send Spud a message on Elite’s Q&A to find out the percentages of 1RM that he recommends for the 53335. I think we may have been a little conservative. Anyway, here is the video of your last 3 reps. See you next week. media.putfile.com/Cheryl-380-x-3
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Post by maxson on Jul 23, 2007 8:51:18 GMT -5
Here is Marc's answer about the percentages for 53335, looks like you were at 90% on your last set of 3, so we were aggressive. Oh well.
7/23/2007 8:37:18 AM - Steve Maxson -------------------------------------------------------------------------------- For Marc Bartley:
Hey Marc, what percentages of 1 rep max do you recommend for the 53335 sets? Thanks --------------------------------------------------------------------------------
Hey Steve,
The easiest way is start with the heaviest three and work back. The heaviest three should be 75-80% of what you think is your best squat in full gear on a perfect day. Say 800 x 75-80% so 600-640 and then work back. Jump 30-50lb per set
Set 1 450-490
Set 2 500-540
Set 3 550-590
Set4 600-640
Set 5 500-540
--------------------------------------------------------------------------------
Best,, Marc Bartley
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blue
Gym Bag Carrier Member
Posts: 64
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Post by blue on Jul 23, 2007 17:05:51 GMT -5
You looked super strong yesterday Cheryl - great job!
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Post by Neversatisfied on Jul 23, 2007 19:19:41 GMT -5
Thanks for the info, Steve. Maybe we need to test my 1RM to below pretty soon.
Buddy, thanks for the support. I'm feeling pretty good about the squat right now. Speaking of strong, you were awesome in the new denim!!
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