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Thread: Training with hellhounds on my heels

  1. #1
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    Oct 2015
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    Post Training with hellhounds on my heels

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    Typed a long personal history and somehow lost it in the ether/icloud 2nd Attempt here. I'm 46 5'8" high 230's been Lifting since 1988 Competing since 1991, along the way I've set some records, won a couple of big meets, and did well in some other big meets. Onto last nights Squats.

    Squat 10-3-2015
    SSB Squats To 11.5" Box Ollie's Knee Sleeves On All Sets
    145 X 12
    235 X 2
    320 X 2 X 8 (Short Rest On These Make Box Height/Weight Changes For Training Partner Then Go!)
    2 Minute Break
    365 X 2
    2 Minute Break
    430 X 2 (Belt On For This PR Double!)

    Plate Loaded Leg Curl
    45 X 5 X 6 Or 7 Not Real Sure On The # Of Sets

    That was it last night long dayshift in he rain first, knees felt good despite all the rain. 430 moved really well long stops on the box great bar speed.

  2. #2
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    A little more about me I hit a 405 Bench in July 2014 at a local unsanctioned meet and followed that up with a 385 at the NC Fall Festival Of Power in November 2014, the 385 was the new NC record @ 242 in my age divison. Right now the main Hellhound I'm battling is a injury to my right forearm/biceps that happened during heavy shrugs it bothers the Bench the most right now. Here's yesterdays Benches:

    10-5-2015 BENCH:
    145 x 12
    235 x 10
    285 x 5
    340 x 3
    365 x Missed frustrating as hell stuck halfway up just could not fire the afrerburners in the right arm
    340 X 3

    Axle Curls Axle Is 25 Lbs
    75 X Nope Gimp Arm Hurting
    25 X 10
    45 X 10
    55 X 10
    65 X 10

    Incline With Axle:
    185 X 10 X 2
    225 X 10
    295 X 3

    Standing Alternate Dumbbell Curls:
    25's X 12 X 3

    Best the right arm has felt on the Bench for whatever reason Inclines don't hurt at all but progress is progress I'll take it!

  3. #3
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    Oct 2015
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    Thanks mgilchrest feedback and questions are always welcomed. Speed Deadlifts toaday, quick Deadlift history I Pulled 534 @ 165, 578 @ 181, 600 @ 198 all Conventional and Equipped. Switched to Sumo due to injury 1997 or 1998 and eventually hit 672 @ 198 and 666 @ 220 Equpped. My best Sumo Raw @ 220 was 623 and switching back to Conventional due to injury I did 573 @ 220 in 2011 and most recently 518 @ 242 November 2014 and 525 @ 242 March of 2015 need to get the Deadlift back to respectable!

    Deadlift Ollie's Knee Sleeves On All Sets:
    145 X 12
    235 X 10
    325 X 5
    415 X 1 X 8 Kept To 45 Seconds Between Singles Felt Great Really Easy Thought About Going Up But Stuck To The Plan Bad Arm Felt Good Progress

    Handle Deadlifts I Use A Double D Cable Handle On These With A Loading Pin Standing Facing Out On The Dip Rack Pull Starts Right Around My Feet
    225 X 5
    270 X 3
    270 X 5 I Hadn't Done These In Forever The Gyn Was Fairly Busy So They Fit In Nicely

    Seated Cable Rows:
    205(Stack) X 12 X 3 Slow BB Type Reps The Pulleys Here Make This Really Easy Just Trying To Keep The Right Arm On Track Until Weighted Pull-Ups Can Be Done

    Good day today especially for a nightshift session felt strong got work in.

  4. #4
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    Sep 2014
    Location
    Champaign, IL
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    Quote Originally Posted by TODD SHELTON View Post
    Handle Deadlifts I Use A Double D Cable Handle On These With A Loading Pin Standing Facing Out On The Dip Rack Pull Starts Right Around My Feet
    Just to clarify, do you stand on the arms of a dip station to do this?

  5. #5
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    Oct 2015
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    No we have an Atlantis Dip Station at the gym there are footplates/runners underneath the Dip handles that's where I was standing.

  6. #6
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    Playing Catch-Up On My Training Log
    Thursday 10-8-2015

    Floor Press With Axle (Medium Grip)
    140 X 6
    190 X 6
    230 X 6
    315 X 3
    350 X 2
    315 X 5 Yes! Best My Right Arm Has Felt Since The Injury Happy With These!

    Swiss Bar Press: (Used Widest Grip On All Sets)
    130 X 5 I Normally Clean The First Rep On These But The Right Arm Balked On That So Every Set Was Out Of The Rack
    135 X 3
    140 X 3
    145 X 3
    150 X 3 Yes Again! The Weight Is Light But Right Arm Felt Good And Shoulders Were Pumped

    Saturday 10-10-2015

    Squat:
    145 X 12
    235 X 10
    325 X 5
    385 X 3 (Belt And Knee Wraps On From Here On Up)
    425 X 3
    480 X 1 Shit Just A Bad Day In The Gym Had A Hard Time Focusing No Worries Though I'll Be Back Next Saturday To Kill 480!

  7. #7
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    Chaos Method Speed Bench Monday
    Monday 10-12-2015

    BENCH:
    145 X 12 (Straight Weight)
    I Set Up The Chaos Method By Hanging 45 Lb Kettle Bells From Double Choked Green Bands Then Add A 45 Lb Plate Each Side
    225 X 3 X 9 (One Set Close-Grip, One Set Medium-Grip, One Set Competition-Grip Repeat X 3 30 Seconds Rest Between Triples)
    2 Minute Break Add Another 45 Lb Plate Each Side
    315 X 3 (Competition-Grip These Moved Great But Feels Like A Lot More Than 315)
    2 Minute Break Add Another 10 Lb Plate Each Side
    335 X 1 (Competition-Grip Right Arm Feeling Solid Stopped Here For Tonight Happy!)

    7 Foot EZ Curl Bar (Bar Is Axle Thick And Weighs 25 Lbs)
    75 X 6 X 4 Yes Huge Progress For My Right Arm Most Weight I've Curled In Weeks I Could Also Load/Flex The Arm Hard Felt Great1

    Decline Bench With The Axle:
    225 X 10 X 2
    270 X 10
    295 X 5 Strange Here The 270 Set Was Hard Fought But The 295 Set Went Up Like Butter

    Alternate Standing Dumbbell Curls
    30's X 6 X 3

    I Do The Speed Workouts On The Training Days I Have To Work I Believe It Takes Less Mental Energy. Training This Way Also Allows Me To Do Speed Deadlifts (Wednesday) 3 Days Before Heavy Squats (Saturday) And The Switch To Heavy Deadlifts (Wednesday) 3 Days Before Speed Squats (Saturdays) My Work Shift Schedule Is Strange But I've Done It For 23 Years Now. The Bench Is Easy Because I Have Every Other Monday Off.

  8. #8
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    Wednesday 10-14-2015

    Deadlift:
    145 X 12
    235 X 10
    325 X 5
    415 X 1 X 8 (45 Seconds Rest Between Singles) Went Without The Training Knee Sleeves Tonight And Everything Felt Good. There Were 2 Or 3 Singles Were I felt Like My Old (Younger) Self The Weight Was Leaping Off The Floor

    Pull-Ups: (Neutral Grip)
    BW X 2 X 3 Nothing Big Here But Right Arm Is Slowly Getting Back Into Pull-Ups Baby Steps

    Roller Reverse Hyper:
    100 X 6 X 4 Interesting This Was Light My Training Partner Is Nursing A Rolled Ankle But At This Weight I Found I Didn't Have To Pre-Load The First Reps At All I Could Start With The Weight At A Dead Hang Each Set

    Seated Cable Rows:
    212.5 X 12 X 5 I Found 3 Of Those Stack Mate Weights That Are 2.5 Lbs Each And Threw Them On Still Really Easy. Time To Start a Search For A Heavy Stack/Plate Loaded Seated Cable Row Machine For The Gym.

  9. #9
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    Saturday 10-14-2015

    Squat:
    145 X 12
    235 X 10
    325 X 5
    385 X 3 (Belt And Knee Wraps On Here)
    425 X 3
    480 X 3
    425 X 6 Yes! Came Back Strong This Week No Missed Reps Great Day Every Set Felt Strong

    Stiff=Leg Deadlifts:
    315 X 6 X 3

    Front Squats:
    225 X 5
    275 X 3 (Belt On Here)
    315 X 3

    Hell Yeah! As bad as last weeks Squats went today's Squats went just as right, had a crew of 5 Lifters today a good time and great vibe in the gym. Great job to all the SS Lifters that have already killed it at Raw Nationals and good luck to those lifting today and tomorrow.

  10. #10
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    starting strength coach development program
    Playing Training Log Catch Up Again

    Bench 10-19-2015

    Bench:
    145 X 12
    235 X 10
    285 X 5
    340 X 3
    365 X 1 Hell Yes! Not an easy rep but solid right arm working better
    340 X 3

    Axle Curls:
    75 X 6
    80 X 6
    85 X 6
    75 X 10

    Incline With Axle:
    185 X 10 X 2
    225 X 10
    295 X 1 I rushed the pace here and paid the price on the heavy set

    Dumbbell Curls:
    35's X 6 X 3

    Solid Bench day right arm/forearm getting better by the day

    Deadlift 10-21-2015

    Deadlift:
    145 X 12
    235 X 10
    325 X 5
    385 X 3
    425 X 3
    455 X 3 (Belt On Here)
    425 X 6 Great Deadlift day today! Every set was strong and the last set 425 X 6 the bar was in the perfect groove over midfoot the whole set and it felt like I could pull reps forever

    Pull-Ups (Neutral Grip):
    BW X 3 X 2
    BW X 5

    45 Degree Hyperextensions:
    +45 X 6 X 3

    Shrugs:
    525 X 6 X 3 (Belt And Straps)

    One Arm Rows:
    100 X 5 X 4

    To Quote Lefty from Donnie Brasco "Nothing But Nothing But Right" This was one of those sessions all Lifters live for the kind of workout you chase every time you walk in the gym beyond happy with this.

    Bro/Bench Assist 10-22-2015:

    Medium-Grip Floor Press With Axle:
    140 X 6
    190 X 6
    230 X 6
    315 X 3
    350 X 2
    315 X 5 Felt good here and was able to do neutral-grip Pull-Ups between sets today

    Swiss Bar Press: (Widest Grip All Sets)
    145 X 5
    150 X 3
    155 X 3
    165 X 3 X 2 Right arm still not ready to clean these but solid reps out of the rack

    Dips:
    +90 X 3
    +70 X 6 X 2 Overreached on the first set but 70 was the perfect weight felt strong

    A good week in the books back on nights Friday 10-23 so about 6 hours from Speed Squats on no sleep!

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