Triple Threat's Terrific Tales of Training Triumphs, Trials and Tribulations [Forum Archive]

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Triple Threat's Terrific Tales of Training Triumphs, Trials and Tribulations

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Posted by: JerseyDevil

Quote:

Originally Posted by Double D

You know it......very matters fact. I'd do me......

Posted by: JerseyDevil

Solid workout looking workout Trips

Posted by: Pylon

Dude...I'm tired just from reading that w/out, Trips!

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

Deadlifts
225 x 3
315 x 3
385 x 3
395 x 2
405 x 2

Heh, your Deads are double what I can do.

Posted by: Malley

I really like that workout TT. Whats with the low reps on deads? This is ME Squat/Dead day. Silly rabbit.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Solid workout looking workout Trips

JD

Thanks. I was half expecting to see several of these:

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Dude...I'm tired just from reading that w/out, Trips!

Pylon

I was rather beat after that too. Could manage only 20 minutes on the elliptical.

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

Heh, your Deads are double what I can do.

DOMS

Thanks. For some reason, deads are my best lift. I can't squat worth shit, though.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

I really like that workout TT. Whats with the low reps on deads? This is ME Squat/Dead day. Silly rabbit.

Double D

It was DE Squat / ME Dead day, so that's the reason for the low reps on the deads. On Saturday I'll switch and do ME Squat / DE Deads.

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

DOMS

Thanks. For some reason, deads are my best lift. I can't squat worth shit, though.

I'm inclined to believe it's psychological. Do you squat with a spotter or in a cage?

Posted by: Malley

Nice I wanna start doing that. I really like that!

Posted by: Pylon

Hey, everyone has their lifts. Some people are just stronger with DLs, I guess. I'm the opposite.

Posted by: Archangel

Excellent w/o BRother Triple!!! SOLID #'s!!!

Posted by: gwcaton

Nice wo Trip ! I did some of your 1 leg db sldl's last sunday. Did you hear me cursing your name ? LOL

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

I'm inclined to believe it's psychological. Do you squat with a spotter or in a cage?

DOMS

I always squat in a cage. I've got one at home too, so even when I do a quick workout at home instead of the gym, I'm covered. I've dumped the bar on more than one occasion so I know what that feels like. I'm not worried about getting buried.

Maybe I just have poor mechanics for squatting.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Nice I wanna start doing that. I really like that!

Double D

You mean splitting the ME squat and DLs up on different days? I find it less taxing on my body that way. Us old guys, you know?

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Hey, everyone has their lifts. Some people are just stronger with DLs, I guess. I'm the opposite.

Pylon

I've noticed that most people do DL more than they can squat. It's just that there is a large difference in my two maxes.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Excellent w/o BRother Triple!!! SOLID #'s!!!

H.I.T. Man

Thanks for stopping by.

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Nice wo Trip ! I did some of your 1 leg db sldl's last sunday. Did you hear me cursing your name ? LOL

Gary

Glad you liked them.

Posted by: Triple Threat

Fri, Nov 17

Except for the one warm-up, all exercises were done as drop sets. Basically no rest except to change weights or setup for the next exercise.

Incline Bench
135 x 8 (warm-up)
195 x 7
155 x 6
135 x 5

Flat Bench Press
195 x 6
155 x 6
135 x 4

Decline Bench Press
195 x 4
155 x 6
135 x 5

BB Rows
195 x 11
175 x 8
155 x 6

Lat Pulldowns (plates x reps)
15 x 6
12 x 6
10 x 5

HS High Rows
240 x 7
190 x 6
140 x 6

Close Grip Bench Press
195 x 8
155 x 6
135 x 5

Dips
BW+35 x 5
BW+20 x 3
BW x 3

Tricep extensions (plates x reps)
7 x 6
5 x 6
4 x 5

I wasn't planning on doing the extensions, but the set of dips didn't do much for me.

BB Military Press
90 x 8
70 x 6
50 x 6

BB Curls
70 x 9
50 x 6
40 x 6

BW: 229

Time: 48 minutes

Cardio
Elliptical – 15 minutes

Posted by: gwcaton

[quote=Triple Threat;1507482]Fri, Nov 17

Except for the one warm-up, all exercises were done as drop sets. Basically no rest except to change weights or setup for the next exercise.

Wow !! Mr.Intensity !

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Wow !! Mr.Intensity !

Gary

And I'm paying for it today.

Posted by: Triple Threat

Sat, Nov. 18

Squats
135 x 5
185 x 3
225 x 3
275 x 3
285 x 1
295 x 1
305 x 1

Speed Deadlifts
305 x 2 (6 sets)

Shrugs
255 x 8
255 x 5

255 x 5

Kept losing the grip, even with the chalk.

Good Mornings
145 x 6
155 x 6
165 x 6

Lying Leg Curls (drop set)
75 x 8
50 x 6
37 x 6

Cable Crunch (plates)
10 x 15
11 x 10
11 x 8

Ab Crunch Machine
90 x 12
135 x 10
160 x 5

BW: 228

Time: 57 minutes

Cardio

It finally stopped raining.

100 yd jog x 2
50 yd sprint x 8

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

Have you video taped yourself?

Posted by: gwcaton

Quote:

Originally Posted by DOMS

Have you video taped yourself?

Probably, but not while working out .

Posted by: DOMS

Quote:

Originally Posted by gwcaton

Probably, but not while working out .

You ruined my setup.

Posted by: Malley

Quote:

Originally Posted by Triple Threat

Fri, Nov 17

Except for the one warm-up, all exercises were done as drop sets. Basically no rest except to change weights or setup for the next exercise.

Incline Bench
135 x 8 (warm-up)
195 x 7
155 x 6
135 x 5

Flat Bench Press
195 x 6
155 x 6
135 x 4

Decline Bench Press
195 x 4
155 x 6
135 x 5

BB Rows
195 x 11
175 x 8
155 x 6

Lat Pulldowns (plates x reps)
15 x 6
12 x 6
10 x 5

HS High Rows
240 x 7
190 x 6
140 x 6

Close Grip Bench Press
195 x 8
155 x 6
135 x 5

Dips
BW+35 x 5
BW+20 x 3
BW x 3

Tricep extensions (plates x reps)
7 x 6
5 x 6
4 x 5

I wasn't planning on doing the extensions, but the set of dips didn't do much for me.

BB Military Press
90 x 8
70 x 6
50 x 6

BB Curls
70 x 9
50 x 6
40 x 6

BW: 229

Time: 48 minutes

Cardio
Elliptical – 15 minutes

Sonofabitch!!!! That workout looks like mine. Except where the ME or DE bench lift?? But damn that is one hell of a workout!

Posted by: gwcaton

Quote:

Originally Posted by Double D

Sonofabitch!!!! That workout looks like mine. Except where the ME or DE bench lift?? But damn that is one hell of a workout!

Trip is known for "borrowing" . But he does it as a form of flattery

Posted by: gwcaton

Quote:

Originally Posted by DOMS

You ruined my setup.

Ooops !!

Posted by: DOMS

Quote:

Originally Posted by gwcaton

Ooops !!

Don't worry, I still respect you.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Wow this is quite the change, what inspired this one TT?

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

Have you video taped yourself?

No. I know that I tend to lean forward when trying to get out of the bottom position when the weight gets heavy.

Quote:

Originally Posted by gwcaton

Probably, but not while working out .

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Sonofabitch!!!! That workout looks like mine. Except where the ME or DE bench lift?? But damn that is one hell of a workout!

Have you recently done a drop set workout? I must have missed that one.
It was supposed to be my DE bench day, but I don't think I get a whole lot out of speed benching. I'll do them once in a while, but I'm still playing around with DE bench day.

Quote:

Originally Posted by gwcaton

Trip is known for "borrowing" . But he does it as a form of flattery

Posted by: Malley

Makes sense TT. No I havent the only thing I have drop setted is my curls.

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

You ruined my setup.

What were you planning?

Quote:

Originally Posted by gwcaton

Ooops !!

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Wow this is quite the change, what inspired this one TT?

See above. Just felt like trying something different on DE bench day. I'm not planning on leaving Westside anytime soon.

Posted by: Pylon

Well done, trips.

OK, I've missed a lot of time here, and you're doing things much different than my w/outs, so what are speed deads?

Posted by: Malley

Speed deads are exploding upwards as fat as possible with about 60% of your 1rm. And the negative part of it going down pretty quick, but in a controlled fahion.

Posted by: Pylon

So why just 2 in the set?

Posted by: Malley

You mean 2 reps? Well i dont know the answer to that really. You are basically doing 8-10 sets of 2-3 reps. It seems very easy, but it really helps with the fast twitch fibers.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

See above. Just felt like trying something different on DE bench day. I'm not planning on leaving Westside anytime soon.

how;s about just a good old high rep bodybuilder style RE Day (repetition effort) to replace DE days? I hate the speed work too...kills my elbows and I can't really say I ever got anything out of it either.

Posted by: Malley

I think I may start going back to rep work as well. I dont feel like I get anything outa speed work either.

Posted by: Archangel

Excellent w/o's Brother Triple!!! You keep killin it in the Gym my Friend!!!

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

What were you planning?

A home-made pr0n joke. But I was also going to talk about your form.

You said you lean forward. Are you placing the bar too far back? Maybe it's a weakness in your glutes? Take my advice with a lot of salt (not just a grain), but I think that leaning forward would take a lot off of the glutes and place it on the hamstrings.

Posted by: Burner02

was'sup, trips!

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Well done, trips.

OK, I've missed a lot of time here, and you're doing things much different than my w/outs, so what are speed deads?

Pylon

Double D got my back on that one.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Speed deads are exploding upwards as fat as possible with about 60% of your 1rm. And the negative part of it going down pretty quick, but in a controlled fahion.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

So why just 2 in the set?

Pylon

Remember this is westside training, and the focus is on powerlifting. In a meet you are only doing a single, so there is no need to train for endurance.
Actually speed deads can be singles or doubles. The idea is to perform the lift as quickly as possible, maintaining good form.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Stewart

I've been thinking about the RE day.

We'll see.

Posted by: Malley

TT I think I am going to go back to it. I dont think I am getting much out of speed work. I feel like I am wasting my time. Who knows though.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

I think I may start going back to rep work as well. I dont feel like I get anything outa speed work either.

Double D

Maybe I'm not lifting heavy enough to make speed benching worthwhile.

Posted by: Malley

60% of 1rm? Is that what you are doing? I really never feel anything.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Excellent w/o's Brother Triple!!! You keep killin it in the Gym my Friend!!!

Thanks, H.I.T.Man!

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

DOMS

pr0n is good. Sorry the joke got messed up.

I'm going to try Stewart's advice and go with a wider stance. We'll go from there.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

was'sup, trips!

Burner

Howdy!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

60% of 1rm? Is that what you are doing? I really never feel anything.

I've tried from 50% up to about 65% percent. From 50 to 55 it feels too light, as if the bar is going to fly up. As the weight gets higher, the bar slows down. At 65%, I think the reps aren't fast enough.

Posted by: Malley

Yeah I agree. I do mine with 190lbs I believe and its a good weight, but it just doesnt feel like I get alot out of it.

Posted by: Triple Threat

Mon, Nov 20

Suspended CG Bench Press
135 x 3
185 x 3
225 x 3
255 x 2
275 x 1
255 x 1

These were harder than I thought they would have been.

CG Bench Press
225 x 4
225 x 3

Dips
BW+35 x 6
BW+35 x 6
BW+35 x 5

BB Rows
185 x 5
225 x 5
225 x 5
225 x 5
225 x 4

Wide Grip Pull-ups
BW x 6
BW x 5
BW x 4

BB Military Press
95 x 6
105 x 6

Narrow Grip Pull-ups
BW x 6
BW x 5
BW x 4

Time: 55 minutes.

BW: 229

Cardio
100 yd jog x 2
100 yd sprint x 2
50 yd sprint x 2
100 yd sprint x 2
50 yd sprint x 2
40 yd sprint x 4

Posted by: fyredup1286

lookin good trips. ur numbers are awesome...how is the cardio werkin out for ya?

Posted by: gwcaton

wow ! Look at Trip go !!! Awesome numbers

Posted by: Burner02

we oughta rename him from 'Trips' to 'tris'...

Posted by: Triple Threat

Quote:

Originally Posted by fyredup1286

lookin good trips. ur numbers are awesome...how is the cardio werkin out for ya?

fyred

I like the outdoor cardio. I can get the HR up much quicker and higher with the sprints. Just got to get the weather to cooperate.

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

wow ! Look at Trip go !!! Awesome numbers

Gary

Thanks, GW. Got to keep up with the other 50+.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

we oughta rename him from 'Trips' to 'tris'...

Burner

Nah, I've got puny arms. Definitely not my strong point.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Mon, Nov 20

Suspended CG Bench Press
135 x 3
185 x 3
225 x 3
255 x 2
275 x 1
255 x 1

These were harder than I thought they would have been.

how do you do these?

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

how do you do these?

In a power cage. I use a flat bench elevated on two 6 inch wooden platforms. Then I set the safety bars so that when the barbell is resting on them, the barbell is 1-2 inches above my chest. That's the starting position. Press up and back down, let the barbell settle on the safety bars, and repeat.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Ahh, I see, isn't that technically just considered a rack press or a pin press? When I saw suspended, I was thinking along the lines of actually suspending the barbell from the top of the cage using chains and then pressing, kind of like a suspended good morning in a cage.

Either way, they are still tough as hell. Starting from that dead stop at the bottom is just plain old rough stuff

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Ahh, I see, isn't that technically just considered a rack press or a pin press?

You're probably right. I'll have to start calling them that instead.

Posted by: Triple Threat

Wed, Nov 22. ME Lower

I’ve gone back to a more conventional Westside approach. As I thought about it, doing a ME Deadlift workout on Wednesday and doing a ME Squat day on Saturday just wasn’t optimal. I’ll be focusing on squats for now, but I have found that if I don’t deadlift on a regular basis, I lose strength in that lift. So I’ll be doing a few token deads after squatting, just to try to keep the strength up.

Squats
135 x 3
185 x 3
225 x 3
245 x 3
265 x 3
275 x 3
275 x 1
275 x 1

Tried these with a slightly wider stance. Still a little bit of forward lean at 275.

Deadlifts
365 x 1
415 x 1
445 x 1

Shrugs
275 x 6
275 x 5

RDL, 1 leg, DBs, reps are each leg
60 x 8
70 x 8

Ab Crunch Machine
90 x 10
135 x 10
160 x 10
170 x 8
170 x 6
170 x 5

Hyperextensions
55 x 5 (4sets)

Hanging Leg Raises
12
8

Time: 65 minutes

Cardio - sprints (the word sprint is being generous

)
100 x 2
90 x 2
80 x 2
70 x 2
60 x 2

BW: 229.

I wonder what it will be on Friday?

Posted by: gwcaton

You is a strong old fella

Happy Thanksgiving !

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Wed, Nov 22. ME Lower

I’ve gone back to a more conventional Westside approach. As I thought about it, doing a ME Deadlift workout on Wednesday and doing a ME Squat day on Saturday just wasn’t optimal. I’ll be focusing on squats for now, but I have found that if I don’t deadlift on a regular basis, I lose strength in that lift. So I’ll be doing a few token deads after squatting, just to try to keep the strength up.

you know, I am actually going to try that same thing. I am gonna do a ME deadlift and a ME squat in the same week. I haven't done it yet, so I don't know what's going to happen.

I agree that you have to deadlift regularly or else you will lose strength, kind of the use it or lose it principle. I don't like how westside tells you to get strong a similar lifts to the actual powerlifts. I think you need to do the actual powerlifts to get strong at them, or at least include them in a rotation of ME exercises.

I deadlifted on Sunday. I just don't think it makes sense to not do a 1RM squat until my 2 or 3 week deadlift run is over. On the flip side, I want to keep progressing my deadlift so to alternate weeks of squats and deadlifts doesn't seem optimal to me either. so the only logical conclusion is to do them both in the same week!

Now let me ask you this....what do you think contributes more to overall fatigue from these workouts...is it the 1RM attempts or all the assistance work we do?

I am trying to make a case of doing less intense accessory work (high rep, not to failure stuff) and just focusing on increasing the ME lifts. In fact, I might not even attempt to make weight progress on the accessory lifts, maybe rep progress or just a lot of reps to add to the total workload. I am also attempting to train more instinctively in my workout days. for example, if I have been on a day on/day off schedule, yet I come home from work and feel great on an "off" day, why shouldn't I work out on that day and take advantage of that feeling? Or I just wait for my regular "scheduled" day and I may feel like crap on that day, so I wasted a good day....

Posted by: Stewart20

oh and I love how you say a 445 deadlift is a "token" deadlift.....hahaha
beast!

Posted by: Malley

445 is a big dead. Fuckin beast.

Stewart and TT I am going to incorporate some 3x3 into my lower routines. On ME squat day I am also going to do 3x3 on deads. And vice versa. I wanna see it does. Maybe a bad idea, but who knows?

Posted by: Archangel

Fantastic w/o Brother Triple!!! Hope your Thanksgiving is a GREAT one my Friend!!!

Posted by: Stewart20

Quote:

Originally Posted by Double D

445 is a big dead. Fuckin beast.

Stewart and TT I am going to incorporate some 3x3 into my lower routines. On ME squat day I am also going to do 3x3 on deads. And vice versa. I wanna see it does. Maybe a bad idea, but who knows?

you'll probably do fine, just have to resist the urge to lift the bigger weight for that 1RM, lol....

I tossed around an idea of doing 5 singles on the ME days for the lifts. Start at 90% of 1RM, then the next week go to 95% for the 5 singles, then the third week, go for a new 1RM. But I think I change things up too much as it is, so I am sticking with the straight 1Rm's for now

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Deadlifts
365 x 1
415 x 1
445 x 1

Every time I'm encouraged with my own deads, I see this crap

. Usually it's someone 20 years younger and I can fall back on the 'I'm just an old man trying to keep up". That excuse won't work with Trips around

Posted by: Burner02

yeah...hey old man...nice deads!
way to go! I ttell ya what: You earned that turkey dinner. Dig in and have fun.

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

You is a strong old fella

Happy Thanksgiving !

Gary

Enjoy the holiday!

Posted by: Triple Threat

Stewart

Quote:

Originally Posted by Stewart20

you know, I am actually going to try that same thing. I am gonna do a ME deadlift and a ME squat in the same week. I haven't done it yet, so I don't know what's going to happen.

That's what I was doing, but on different days, and all out on both days. Now they're both on the same day, with the total volume cut down, about in half.

Quote:

I agree that you have to deadlift regularly or else you will lose strength, kind of the use it or lose it principle. I don't like how westside tells you to get strong a similar lifts to the actual powerlifts. I think you need to do the actual powerlifts to get strong at them, or at least include them in a rotation of ME exercises.

I deadlifted on Sunday. I just don't think it makes sense to not do a 1RM squat until my 2 or 3 week deadlift run is over. On the flip side, I want to keep progressing my deadlift so to alternate weeks of squats and deadlifts doesn't seem optimal to me either. so the only logical conclusion is to do them both in the same week!

Sounds reasonable to me.

Quote:

Now let me ask you this....what do you think contributes more to overall fatigue from these workouts...is it the 1RM attempts or all the assistance work we do?

I am trying to make a case of doing less intense accessory work (high rep, not to failure stuff) and just focusing on increasing the ME lifts. In fact, I might not even attempt to make weight progress on the accessory lifts, maybe rep progress or just a lot of reps to add to the total workload.

Unless the volume for the assistance work is ungodly (upwards of 30-40 sets, for example), I would say the 1RM attempts are hardest on the body. That's one of the reason's why I won't attempt singles every week, sometimes stopping at the point where triples become difficult.

Quote:

I am also attempting to train more instinctively in my workout days. for example, if I have been on a day on/day off schedule, yet I come home from work and feel great on an "off" day, why shouldn't I work out on that day and take advantage of that feeling? Or I just wait for my regular "scheduled" day and I may feel like crap on that day, so I wasted a good day....

I answered you in your other thread, but I don't go with the instinctive training. I will postpone a workout if I'm not up for it, but I won't move a workout up in the sequence unless I know I won't be able to work out on the scheduled day.

Posted by: Burner02

I think I am gonna refer to you as: 'Tris' from now on....

Hey Tris! Have a Happy Thanksgiving!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Double D

Thanks DD, but I want to get back to at least 2xBW. I may try the 3x3 (or even 2x3) for deads on ME day when I don't want to attempt a 1 RM. It doesn't sound like a bad idea at all.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Fantastic w/o Brother Triple!!! Hope your Thanksgiving is a GREAT one my Friend!!!

Arch

Thanks, Arch. Enjoy the holiday with your family.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Every time I'm encouraged with my own deads, I see this crap

. Usually it's someone 20 years younger and I can fall back on the 'I'm just an old man trying to keep up". That excuse won't work with Trips around

JD

I thought you trademarked the term Jersey Crapp?

Have you tried doing just singles in a workout? Don't start too light and see what the body can handle.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

yeah...hey old man...nice deads!
way to go! I ttell ya what: You earned that turkey dinner. Dig in and have fun.

Burner

Thanks, youngster! And don't worry about that 20 lb turkey sitting in my fridge. I'll take care of it.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

See, that's weird, I get more wiped from the volume of the assistance work, and I don't even do that much really. When I do my 1RM attempts, I do them first and usually fly right through them. Then the assistance work just finishes me off. I think I could do the max attempts all the time if I were to just cut the assistance work on the days i am "not feeling it", and just do more on the days I am feeling good. I guess, as long as my main lifts are progressing, if I cut out a couple sets of curls or side laterals, it really won't hurt me. If my main lifts start to really stall and suffer, then I know I am doing too much and it's time to change something

Posted by: Burner02

remember: it's protein...load up the plate!

Posted by: Burner02

so...here's a question, as you know how I do my deads: pyramid from 15 reps to working sets of 5.
Think it would be good to do that one week..then the next week, mroe like you do: heavier 1 rep sets?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

so...here's a question, as you know how I do my deads: pyramid from 15 reps to working sets of 5.
Think it would be good to do that one week..then the next week, mroe like you do: heavier 1 rep sets?

If you never go below 5 reps, I would not suggest going right to singles. Do triples for a few weeks, then go to doubles and singles. You should let your body get used to the heavier loads gradually.

Posted by: Burner02

sweet.
well..last week, I did sets of 4 - 5...so...move to a set of three on Saturday...

Posted by: Triple Threat

This will give you an idea of what happened today.

Posted by: Malley

Its just so tough to do singles on a regular basis because those are kinda tough to keep form (even though I do it all the time).

HI TT HOW YA DOING?

Hope the turkey day was excellent. I am stuffed.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Its just so tough to do singles on a regular basis because those are kinda tough to keep form (even though I do it all the time).

HI TT HOW YA DOING?

Hope the turkey day was excellent. I am stuffed.

Double D

I forgot to post my Thanksgiving day workout.

20 lb turkey deadlifts (into and out of the oven)
HIIE (high intensity interval eating)
bathroom squats

Posted by: Archangel

LOL, LOVE the new routine, I say JC training for sure!!! Hope your Thanksgiving was GREAT my Friend!!!

JC = Jersey Crapp

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

LOL, LOVE the new routine, I say JC training for sure!!! Hope your Thanksgiving was GREAT my Friend!!!

Arch

Thanks, Arch. It was a good day despite the

. Had the

over. Did lots of

. Did a little

. Then woke up and

again. Finally

Posted by: Triple Threat

Fri, Nov 24

Incline DB Press
60 x 8
70 x 8
80 x 6

Flat DB Press
80 x 7
80 x 6

Decline DB Press
80 x 7
80 x 5

Close Grip Bench Press
135 x 9
155 x 8

Dips
BW x 8
BW x 7
BW x 5

Tricep extensions (plates x reps)
5 x 12
6 x 11

DB Rows (reps are each arm)
80 x 10
85 x 10
90 x 8

Lat Pulldowns (plates x reps)
12 x 8
12 x 7
12 x 5

HS High Rows
200 x 8
200 x 8

Seated DB Military Press
25 x 12
30 x 11
35 x 7

BB Curls
65 x 9
65 x 8

BW:

Time: 63 minutes

Cardio
Elliptical – 20 minutes

Posted by: Malley

Whats up with pressing as much as bench as you do on incline?

Nice bw by the way. haha

Posted by: Stewart20

that almost looked like a circuit workout today, was this in response to the gorge fest yesterday????

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Whats up with pressing as much as bench as you do on incline?

Nice bw by the way. haha

Double D

I haven't done DB pressing in a long time, so this was just a feeling out workout, trying to figure out what weights to use. I hope to adjust the weights better next time.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

that almost looked like a circuit workout today, was this in response to the gorge fest yesterday????

Stewart

It's my DE upper day, which I'm still playing around with. Last week it was drop sets. This week it was the dumbbell workout. I liked the DBs better than the drop sets.

Posted by: Triple Threat

Sat, Nov 25

Paused Squats
205 x 2 (12 sets)

These should be box squats, but I don’t have anything at home that I can use.

Speed Deadlifts
315 x 1 (6 sets)

Good Mornings
135 x 8
165 x 8
175 x 7

Short and sweet. Pressed for time today, so I worked out at home.

Posted by: Brutus_G

triple threat how much do you weigh? What are some goals you got?

Posted by: Triple Threat

Quote:

Originally Posted by Brutus_G

triple threat how much do you weigh? What are some goals you got?

Welcome to my journal, Brutus.

I'm packing a not-so-svelte 230 lbs on a 6 ft frame. Body fat is probably somewhere around the 18% mark, give or take a couple of %. At the age of 52, gaining a lot of size is not very high on my priority list, nor is it very likely to occur without some form of Vitamin S. I've been lifting since I was 24, so I've used up all my newbie gains, too.

I'd like to maintain (or not lose too much of) my strength. I don't want to turn into a decrepit old man.

Posted by: yellowmoomba

C'mon ... you've only been working out for almost 30 years......You can squeeze a few "newbie gains" out

Posted by: fyredup1286

haha...havent commented i n while...hows it goin trips...yea...like moomba sed...im sure u can get somee newbie gains in there...for the numbers u put up...haha...lookin good man...keep up the good work...

and for 52...ur probably the strongest man i know...at that age at least...damn

Posted by: Burner02

was'sup, Trips!

Posted by: gwcaton

nice wo's Trip,

Your BW on Friday reminds me of mine . Back to the grind for another 3-4 weeks 'til the next holiday(s)

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

I'm packing a not-so-svelte 230 lbs on a 6 ft frame. Body fat is probably somewhere around the 18% mark, give or take a couple of %. At the age of 52, gaining a lot of size is not very high on my priority list, nor is it very likely to occur without some form of Vitamin S. I've been lifting since I was 24, so I've used up all my newbie gains, too.

I'd like to maintain (or not lose too much of) my strength. I don't want to turn into a decrepit old man.

Man, does this sound familar! Except my bf is higher, and I started at 34....

Posted by: Seanp156

Quote:

Originally Posted by Stewart20

I'm a little late, but what you're referring to is a "reverse band" bench press... I think it's always done with bands... I've never seen or heard of it done with chains, but I guess it *could* be possible. You can also use reverse bands on squats and deadlifts. Using reverse bands works the lockout more, whereas what Trips did by suspending his CG press was working the bottom portion more because the stretch reflex is taken out of the movement.

I think a rack press or a pin press is usually done with the pins higher up shortening the ROM.

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

C'mon ... you've only been working out for almost 30 years......You can squeeze a few "newbie gains" out

YM

So you do think it's possible to teach an old dog new tricks?

Posted by: Triple Threat

Quote:

Originally Posted by fyredup1286

haha...havent commented i n while...hows it goin trips...yea...like moomba sed...im sure u can get somee newbie gains in there...for the numbers u put up...haha...lookin good man...keep up the good work...

and for 52...ur probably the strongest man i know...at that age at least...damn

fyred

Things are going good. Thanks for stopping by.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

was'sup, Trips!

Burner

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

nice wo's Trip,

Your BW on Friday reminds me of mine . Back to the grind for another 3-4 weeks 'til the next holiday(s)

Gary

This time of year it's very difficult to not gain a few pounds. Too many temptations. In a way I'll be glad when January rolls around and things get back to normal.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Man, does this sound familar! Except my bf is higher, and I started at 34....

JD

I often wonder what would have happened if I had started lifting in my teens. Who knows, I may have alread burned out by now.

Posted by: Triple Threat

Quote:

Originally Posted by Seanp156

I think a rack press or a pin press is usually done with the pins higher up shortening the ROM.

Sean

Thanks for clearing that up for us. I was trying to take the stretch reflex out of the press. Perhaps I should set the safety bars higher to work only the triceps? Or maybe use bands?

Posted by: Seanp156

Quote:

Originally Posted by Triple Threat

Sean

Thanks for clearing that up for us. I was trying to take the stretch reflex out of the press. Perhaps I should set the safety bars higher to work only the triceps? Or maybe use bands?

Depends what you're trying to do. If you lockout is weak then yeah, setting the bars higher may help, and may using reverse bands... If you're weak off the chest suspending pressing, normal band press, and pause presses would may help... Of course I'm fairly sure you know most of this.

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

JD

I often wonder what would have happened if I had started lifting in my teens. Who knows, I may have alread burned out by now.

My dad bought me my first barbell/dumbells when I was 15, basically been at it since then . You'd think I'd have more to show for it LOL

Posted by: Archangel

Hope your weekend was Great Brother Triple!!!

Posted by: Seanp156

Quote:

Originally Posted by Triple Threat

JD

I often wonder what would have happened if I had started lifting in my teens. Who knows, I may have alread burned out by now.

More than likely... Sometimes I feel like I'm falling apart at 20 years old

Posted by: Pylon

Just wait till you hit 30. It's all downhill from there....

Posted by: Burner02

yeah..but a helluva ride....

Posted by: JerseyDevil

Quote:

Originally Posted by Pylon

Just wait till you hit 30. It's all downhill from there....

I always felt my 'prime' was my early 30s, but as far as weight training goes it wasn't unitl my late 40s where I felt I started going backwards. Mainly lack of endurance and injuries.

Posted by: Malley

Hey TT hit some BP this weekend and absolutly killed it. I hit one ball every bit of 380. I felt pretty good.

Posted by: Pylon

BP? You're supposed to be working on your golf swing this time of year.

Posted by: Malley

Nice.....

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

My dad bought me my first barbell/dumbells when I was 15, basically been at it since then . You'd think I'd have more to show for it LOL

Gary

You do have a lot to show for it. Think how much worse it would be if you didn't work out.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Hope your weekend was Great Brother Triple!!!

Arch

Actually it was great. Everyone left to visit relatives and I got to stay home and relax.

Posted by: Triple Threat

Quote:

Originally Posted by Seanp156

More than likely... Sometimes I feel like I'm falling apart at 20 years old

Sean

You've gotta pace yourself. You've got a long way to go.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Just wait till you hit 30. It's all downhill from there....

Guess I've been going downhill for a long time. Am I gaining momentum?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

yeah..but a helluva ride....

Burner

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

I always felt my 'prime' was my early 30s, but as far as weight training goes it wasn't unitl my late 40s where I felt I started going backwards. Mainly lack of endurance and injuries.

JD

That's one really annoying thing about getting older. Recovering from injuries takes a lot longer now.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Hey TT hit some BP this weekend and absolutly killed it. I hit one ball every bit of 380. I felt pretty good.

Double D

Lucky bastard. I would love to be able to take some swings this time of year. Last weekend would have been a perfect time too, with the weather being warmer than usual for this time of year.

380 is a damn nice shot, certainly well out of my league. What are you hitting with and what kind of ball? 310 is about my limit, but I can't do that consistently. That's with a White Steel and .44 ball.

Posted by: Triple Threat

Mon, Nov 27 ME BP

Bench Press
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 1
275 x 1
285 x 1

Dips
BW+35 x 5 (3 sets)

Triceps Extensions
Rope 6.5 plates x 8
Reverse grip 6.5 x 7
U-bar 6.5 x 8

Pull-ups
BW x 6
BW x 5
BW x 4

BB Rows
135 x 8
225 x 7 (overhand)
225 x 6
225 x 6
225 x 5 (underhand)
225 x 5

Time: 50 minutes

BW: Still not telling

Cardio
40 yd sprint x 10

Posted by: Triple Threat

Wed, Nov 29. ME Squat/DL

Squats
135 x 3
185 x 3
225 x 3
275 x 3
295 x 1
305 x 1

Thought about 315, but didn’t do it. It’s the thought that counts, right?

Deadlifts
315 x 1
385 x 1
435 x 1
465 x 1

2 x BW
485

A mixed bag of deadlift results today. I struggled with 435, but it went up. 465 was easy and as smooth as could be. The 485 felt as if someone had glued the plates to the floor.

SLDL
225 x 5 (4 sets)

45 degree Leg Press
450 x 12
540 x 12

HS Low Row
190 x 8
190 x 8
190 x 7

Cable Crunch (plates x reps)
8 x 12
10 x 12
11 x 8
11 x 7

Hanging Leg Raises
10
7

Time: 70 minutes (long RIs during the 1 rep sets)

Cardio
Elliptical – 15 minutes

Posted by: b_reed23

I like those leg presses...especially after all the other work

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

BW: Still not telling

I KNOW WHAT IT IS!

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Wed, Nov 29. ME Squat/DL

Squats
135 x 3
185 x 3
225 x 3
275 x 3
295 x 1
305 x 1

Thought about 315, but didn’t do it. It’s the thought that counts, right?

Deadlifts
315 x 1
385 x 1
435 x 1
465 x 1

2 x BW
485

A mixed bag of deadlift results today. I struggled with 435, but it went up. 465 was easy and as smooth as could be. The 485 felt as if someone had glued the plates to the floor.

So I see the race to 500 has fired you up eh?

Posted by: Malley

Massive dead!!!

A White Steel is a very good single wall bat. But put a composite in your hands and add another 20 feet onto that ball. I was hitting 525 compression ball. But it was 44 cor.

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

I like those leg presses...especially after all the other work

Billie

Long time no see! Good to have you back.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

I KNOW WHAT IT IS!

Stewart

I was wondering if anyone was going to catch that.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

So I see the race to 500 has fired you up eh?

Posted by: Triple Threat

Quote:

Originally Posted by Double D

A White Steel is a very good single wall bat. But put a composite in your hands and add another 20 feet onto that ball. I was hitting 525 compression ball. But it was 44 cor.

Double D

An extra 20 feet still doesn't get me anywhere near your shot.

I've only used a composite once during BP, but the balls were mush and not going anywhere. The league I play in is single wall only, which given the talent level, is sufficient.

Posted by: Burner02

dam..u did SLDL AFTER those monster deads????

Posted by: gwcaton

Nice wo's Mr. Trip ,

Like those bench numbers and the deads !