The Weightlifters Thread

#5,551
#5,551
BigOrangeCrush32 said:
That is exactly why I use the 50lb bars at the gym...
Click to expand...

I may need to start. I think part of the issue is that I left 300lbs on it for awhile after lifting.

But it's cool, I found a better setup on Craigslist. Power rack with Olympic bar for 200. So now I'll have somewhere I can do pull-ups. I was having to work back days around my work schedule so I could do pull-ups at work.
 
#5,552
#5,552
Tuesday was an off day

Wednesday: due to ice storm and Power being out, gym was closed but my work gym was open and it doesn't have the big weights so I did Biceps and Cardio

Thursday: same as Wednesday as far as gym goes, did Back and Abs...did more bodybuilding on back and really concentrating on my technique and also did a lot more reps and less weight...

Friday: HEAVY HEAVY LEG DAY...Box Squats with the 60lb Bow Bar (its bowed up right at the neck for a more comfortable fit)...the Box was btw 12-13 inches high. Started out with just Bar and one 27lb chain on each side and did 10 reps to warm up...worked my way up to 6 45lb plates (3 on ea.side) and 2 35lb plates along with 3 27lb chains on each side. Did 4 sets of 1 rep and really hitting my technique. It was HEAVY...

Finished with Leg Press (I was strapped for time tonight) 4 sets of 15 reps with lighter weight...it sucked

On a side note...I ripped one of my Tommy Konos knee sleeves down the back where the seam is. Luckily my trainer had a set of wraps and it helped. I am going back to wraps. Gonna buy the Slingshot Lilliebridge World Record Knee Wraps.

My technique was MUCH improved and really close to honing it in. I have noticed less stress on my knees now that I am keeping my shins straight up and down instead of leaning them out over toes. He has me throwing my butt out and doing an external rotation with my knees and trying to keep me from "tucking" my butt. I never realized that there was this much technique involved. I am getting excited with my power but for some reason I am gaining weight lol...I feel better and my clothes fit better but I have gained 8 lbs in right at a month. I am eating better(by better, I mean not eating the WHOLE PIZZA lol, and cutting back a lot on portions of everything) and taking my supps. I am not worried about making weight. If I can't get down to 308 and feel good, I would rather lift in the SHW and feel good the day of the meet instead of feeling drained.
 
Last edited:
#5,557
#5,557
I do an A, B, and C day. I normally take 1-2 days off in between. So mine changes. But it will be chest day if I work out today. I didn't sleep well last night, though, so I'll probably take today off.
 
#5,560
#5,560
govols/cc said:
The only reason is everybody does it & you have to wait on a bench.
Click to expand...

They recently built a new National Fitness Center in Knoxville, and it's huge. Everyone goes to that one now, so I still go to the old one. Last week, I was the only person even in the weight room. I think only even two people were on cardio machines. It was awesome!
 
#5,561
#5,561
govols/cc said:
The only reason is everybody does it & you have to wait on a bench.
Click to expand...

Right.

Also, if you take into account Arnold's priority principle, most people are well-rested on Monday. He says that the mistake people make is they use their well-rested day to work on their best muscle groups. He says you should take Monday to work on your weakest muscle groups to improve them. It's human nature to want to practice what you are good at rather than focusing on what is hard for you.

My chest is a weak point for me, but I lifted delts and arms yesterday so chest is tomorrow and usually after good rest.
 
#5,562
#5,562
Cutting and having a minor injury will set you back. Its disappointing. I was up to 245 this previous fall, but I cut 25 lbs and then had that injury for about 2 and a half weeks. Another thing is I need to start my chest days with bench and not do it after cable crossovers. Anyone want to give a good strength concentrated chest workout?
 
#5,563
#5,563
RockyTop411 said:
Cutting and having a minor injury will set you back. Its disappointing. I was up to 245 this previous fall, but I cut 25 lbs and then had that injury for about 2 and a half weeks. Another thing is I need to start my chest days with bench and not do it after cable crossovers. Anyone want to give a good strength concentrated chest workout?
Click to expand...

For chest, i like to go: flat bench, incline, decline, back to flat, then cable flys until im fatigued.

3 sets of around 8 of that.
 
#5,564
#5,564
Saturday: Off Day

Sunday: Upper Body Speed Day

Bench: after warming up, I did half the weight I did on Heavy Day, Axle Bar with Chains (3 on each side) then a 45 and a 25 on each side...12 sets of 3 and working on technique but also doing the reps as fast as possible with good technique.

Did incline dumbells 4x10, triceps push downs 4x25, forearm rope rollups 4sets (1 set is roll it up each way, forward and reverse), Standing Side Lateral Raises 4x10, Dips 3xFailure

Didnt get finished...needed to do another shoulder exercise, but it was late and had to go to work.
 
#5,565
#5,565
3x8 bench

275x8
280x8
285x7

I should have taken the day off and listed to my body. Didn't sleep well, and my numbers show it.
 
#5,570
#5,570
caught a little stomach bug and I just went ahead and took enough time off to recuperate (sp).

Wed...HEAVY Lower Body Day...

Squats- Regular weight into the chains (chains are looped from above and you let the bar settle into chains when you go down and then explode back up with the weight) bar weighed 52lbs, it was the curved bar.

set 1-142x10 warmup
set 2-232x6 warmup
set 3-282x4 warmup
set 4-322x2
set 5-372x2
set 6-412x2
set 7-462x1
set 8-502x1
set 9-522x1

Leg Press- 6 total plates...did 5 sets of 15 reps
Calve Raise- 6 total plates...did 5 set til failure...did it on the Leg Press
Standing Calve Raise- 4sets all the weight on machine

On my Calve Raises I do them at 3 different angles...straight, inward and outward...Do any of yall do it this way?

Thursday-Back

Dumbell Rows-

set 1- 60x8
set 2- 80x8
set 3- 80x8

Seated Close Grip Rows-

set 1- 190x8
set 2- 200x8
set 3- 210x8

Wide Grip Pull-Downs (Big Bar)-

set 1- 215x8
set 2- 235x8
set 3- 235x8

ran out of time, I was late getting there and only had an 1'10" to workout...I did some abs and 10 min on Elliptical...then off to work
 
Last edited:
#5,571
#5,571
Friday...HEAVY UPPER BODY

Bench Press...Regular lifts until we maxed then did boards...also, we used a 50lb bar

Set 1- 140x15
Set 2- 230x10
Set 3- 280x10 1st 5 with pause
Set 4- 320x5 all pause
Set 5- 370x3 all pause
Set 6- 410x2 all pause
Set 7- 460x1 stop and go...no long pause just stopped momentum
Set 8- 500 missed
Set 9- 500x2 with 2 boards and wearing Slingshot (that thing is cool)
Set 10- 520x1 same as set 9

I tweaked my left pec on the 500 I missed...so I did 3 sets of 80lb Dbells on Decline and called it a night

There were 4 of us benching and the weakest was still at 410...the strongest did 575 on 3 boards with Slingshot...he missed 600...if y'all haven't ever done boards, it's not as easy as you think...you let the weight stop and settle in the board then lift...still a ton of weight...
 
#5,572
#5,572
to catch up, I have been setting some PRs in Squat and Bench last couple weeks and my workouts on my other body parts are going great, BUT, my Dead Lifts are struggling...it's mainly my technique is horrible right now. I am really frustrated but motivated to get it fixed...my Powerlifting meet is April 19 so that gives me 3 weeks to work specifically on that technique to maybe get 465-500 on the Dead Lift...I am about 425 right now and struggling...I will take a week off and just do a little cardio and rest with a massage or three thrown in the week before. DO WORK!!!
 
New posts
You must log in or register to reply here.

VN Store



Back
Top