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Post by jason hallock on Sept 22, 2009 18:39:28 GMT -5
Don't get me wrong, it was a good shot in the arm to train with the guys at the clinic this past weekend but I have to admit, not being ready for the Twin Cities Meet was/is very frustrating. Hearing about the successes of the Powells (congratulations to both of you on some serious lifting!!!!!) has lit an even bigger fire under my butt to get rollin' for the fall meets. I probably won't bother recording all of my training here, but I thought sharing today's workout might be theraputic for my troubled soul. We just did bench on Saturday, but I needed to get back on my proper training schedule so I did it again today. Here goes...
Bench 135x10 225x10 315x10 (I know, I got carried away) 365x3x2 sets 365x2x2 sets Seated Military Press 225x3x2sets no bands 225x10 with band asssist 245x5x1-2 sets with bands Dumbell Rows 130x5x2sets (100 lbs for sets of 10 reps previous workouts) (grip needs some work!) Dumbell Pullovers 100x10x3 sets
Had hoped to do more sets for shoulders today, but after 2 big bench workouts in 4 days, I tried to show at least a bit of restraint.... OK, I feel better now.........
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Post by jason hallock on Sept 26, 2009 12:15:50 GMT -5
Thursday Sept 24
Very uninspiring leg/back workout....Good mornings up to 295 lbs, rack pulls up to 495 lbs.....on a more positive note, my hip bursitis is resolving so I was able to do some squatting- only 225 lbs, but right to the bottom without much pain and for a number of sets. Gonna have to make up for a lot of missed leg workouts over the next month .....I'm not quite ready to give up and try to become a bench press specialist just yet.
Saturday Sept 26
Bench Press pink bands (mini's) + 135x10 '' "+ 225x5 " "+ 265x3x10 sets no bands 265x3x2 sets Seated Dumbell Press 85x10x2 sets 85x7x1 set outta gas... Weighted Undergrip Chins 25lbsx3 sets of 8 Floor Press 135x5 225x5 315x5x3 sets This is the first time I ever tried floor presses.... I wasn't sure where to start or how much to do-Might have been smarter to do a new exercise nearer the beginning of the workout......
Do raw benchers do much of this exercise or are floor presses really more of a bench shirt assistance exercise. I seem to be getting a lot of triceps work out of all of the band stuff I've been doing. I don't usually struggle with the lock out.....I'll add this into my routine if it would help, but not sure if I should or how heavy you're supposed to go...80%, 90%, 100% more than 100% of 1 rep max bench? Suggestions welcome. Jay
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Post by JASON HALLOCK on Sept 28, 2009 15:45:20 GMT -5
Monday Sept 28 Squats blue bands +135x5x2 sets " " +225x5x2 sets " " +315x2x5 sets no bands 315x2x4 sets
sit ups stretch/foam roller
A bit pressed for time today- short workout. 315 lbs with bands feels very heavy these days. Hopefully this will start to feel easier soon-even so, nice to be back squatting again.....
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Post by jason hallock on Sept 30, 2009 13:20:27 GMT -5
Tuesday Sept 29 Bench Press 135x10 225x5 315x5 365x4 385x2x3 sets 385x1
Undergrip chins 5 sets of 5 Overgrip chins 5 sets of 5 wide grip chins 5 sets of 5
Tricep Pushdowns 80x15x 3 sets
stretch
Workout got cut short a bit- will try to get in a good shoulder workout tomorrow.......
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Post by thebruce on Sept 30, 2009 15:29:16 GMT -5
You are movin some good weigh there Jason. I see a contender for Pull Up King. Good Stuff.
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Post by jason hallock on Sept 30, 2009 20:18:46 GMT -5
Wednsday Sept 30 Was supposd to do this stuff yesterday and do some sled work and recovery stuff, but feeling under the gun to make up for too many missed workouts ..... Military press 135x12 185x12 205x5x3 sets
Lateral Raises 30x20 reps 40x10x3 sets
Bent Laterals 30x10x3 sets
foam roller stretch
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Post by thebruce on Oct 1, 2009 9:40:11 GMT -5
one thing Jay as we age missed workouts can be the best workouts in terms of recovery. any time I try to play catchup with my training I get hurt.
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Post by jason hallock on Oct 2, 2009 12:13:54 GMT -5
Thursday Oct 1 All hyped up for a big leg/back workout and then life got in the way....again......only had a few minutes for training. Goodmornings 135x10 225x10 245x5 265x5 285x3 315x3 Got talked into taking Tae Kwon Do classes with my two boys....Hour and a half, twice a week...could do a lot of weight lifting during that time, but kids are only small once. First class this evening. Lots of conditioning which was good- I was surprised how tired/stiff/sore my calves got (especially the repaired achilles) just from a bit of jogging and jumping around....I thought all that sled work I had been doing was working the lower legs enough....apparently not.....hopefully the extra stretching and general conditioning will help the weightlifting..we'll see....
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Post by jason hallock on Oct 6, 2009 7:26:47 GMT -5
Sunday Oct 4 Bench 135x12 225x10 315x5 365x4 1/2 -went for 5 but couldn't lock it out 365x3x3sets Incline Bench 225x9,10 Undergrip Chins 2 sets of 15 25x5x3 sets Tricep Pushdowns 80x15x2-3
Monday Oct 5 Squat 135x12 225x10 315x5 405x5 455x1 475x1 belt and knee wraps 495x1 belt and knee wraps Deadlifts 315x3 405x3 455x1 475x1 495x1 Not exactly world record poundages, but sure was nice finally get a bit of weight on the squat bar again. The left hip pain I've been struggling with from too many low box squat workouts this summer has left me way behind schedule just a few weeks from Esterhazy. Anyway, it was nice to finish this workout and not feel completely broken afterwards! Hopefully I can get in a couple more decent leg workouts in before the 25th.
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Post by jason hallock on Oct 8, 2009 7:21:55 GMT -5
Wednesday Oct 7 Medium grip Bench 135x12 225x10 315x10 365x3x5 sets used bands today to unload the bottom of the lift-shoulders/pecs are still a bit sore from last bench workout-this set up let me lift heavy again today without shoulders getting too beat up. couple sets of dumbell presses- standing and seated-light Dumbell Rows 130x8x3 sets
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Post by jason hallock on Oct 10, 2009 19:48:18 GMT -5
Friday Oct 9
Band Assisted Squats I suspended the bar from the top of the power rack with blue bands-it unloaded exactly 135 lbs from the bottom of the movement and almost nothing about half way up. 135x12 225x5 315x5 405x5 495x5x2 sets 545x5x2 sets This was supposed to be a light recovery workout, but this band set up was great-I got to shoulder some heavier weight off the rack and still able to be fast out of the hole. I used to think doing a band workout like this was "cheating", but I think I'm now a believer! I guess the real question is will this help put up some decent numbers on contest day.... Good Mornings 135x5 225x5 315x5 335x5 Platform Sumo Deadlifts 225x3x5 sets This was a fun workout....guess we'll see if it's effective soon enough....
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Post by jason hallock on Oct 12, 2009 21:54:58 GMT -5
Sunday Oct 11 Band Assisted Bench I enjoyed the band assisted squats so much the other day, I thought I'd try it on bench again....bands unloaded the bar exactly 95 lbs at the bottom, nothing half way up.... 135x10 225x5 315x5 365x5 405x3 425x2 435x1 445x1x2 sets Seated Military Press 185x5 225x6 245x2 245x1
Monday Oct 12 Spent a lot of time this weekend cutting. splitting and stacking wood-really didn't feel like training this evening... Squats 135x10 225x10 315x5 405x5 no belt, no wraps, but man was this heavy today! 455x2 belts and wraps, but still really tough tonight 495x2x4 sets -put on the suit, belt, wraps, powerlifting shoes, even pulled up the underwear as high as it could go and just worked! Oddly enough, these heaviest sets felt the best despite feeling really beat tonight. Good Mornings 225x5x3 sets
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neil
New Member
Posts: 8
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Post by neil on Oct 14, 2009 10:02:51 GMT -5
Jason,do u train-at home?We should train together one of these times(I have a setup at my house)Neil C
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Post by jason hallock on Oct 14, 2009 22:28:26 GMT -5
That would be great Neil. I doubt you'd want to drive all the way out of town to my house, but we could plan a workout at the clinic or meet at one of the gyms in the city if you'd prefer. You can call me at the clinic if you like. ph 336-3200
Wednesday Oct 14 Bench 135x10 225x12 315x6 385x1 This is the second week in a row where my pecs didn't feel recovered in time for the second bench workout of that week. Started shoulder presses, but they felt lousy today too...decided to mix it up a bit and try to at least get a decent back workout in. Bench workouts like this make me think I'm either trying too hard or expecting too much too soon....maybe a bit of both.....I guess there's always next week..... Lateral Raises 40x20x2 sets Seated Dumbell Press 70x18 reps 70x12 reps Undergrip Chins 20 reps 25 lbsx10 reps 45 lbsx5x3 sets 65 lbsx3x2 sets Bent Rows 225x5 reps 315x4x2 sets (yeah, they were a bit ugly, but a good workout!) Dumbell Pullovers 100x10x1 set I know this is not a traditional powerlifting exercise, but I think these are good for shoulder flexibility.
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neil
New Member
Posts: 8
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Post by neil on Oct 15, 2009 12:02:52 GMT -5
I don't mind going out of town-prefer a benching session-need some pointers-I didn't know you had stuff at your clinic.I have boards and bands that i could bring.saturday would be best for me.
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