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


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Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
AKIRA

My weak link in benching is about 4-6 inches off the chest, ie, where the triceps have a major role in completing the lift. Floor presses eliminate the lower portion of the lift as well as eliminate any rebound effect (no bouncing of the bar off the chest).
Actually...

For the majority of us natural, raw lifters, the weak link is not the triceps, but rather the chest muscles themselves, and possibly anterior delts and lats. I have never come across a raw lifter who has weak triceps, relative to every other muscle used in benching. If you can lock the weight out, I don't believe you have weak triceps.

You need to develop the power to push through that 4-6 inch sticking point, which is, in theory, what the speed bench does. Now, if you don't totally buy into speed work, which I am on the fence about also, you can do accessory work to target your chest muscles, which are responsible for getting you to the point where your tris take over. Try doing wide grip benches if you can, paused benches, dips should be a good option, which you are doing, and even inclines, as they increase the range of motion at the chest a bit.

but, you really need to do DB benches, honestly. Back when I got my last 365 bench press, I recall doing lots of DB work and got up to pressing 130s for like 5 reps. So, the moral of the story is, don't neglect the DBs....

Oh, and if you knew all that stuff, then just ignore me, but remember that I know everything, so there


Posted by: Burner02

was'sup, mi amigo!


Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
Stew

Either you're always right or you planted the seed of doubt in my mind. Nah, probably the former.

It's always good to load 3 plates on the bar. It's not something I see very often in my gym. What would be REALLY nice is to load 4 plates. No wait, that's your fantasy.

Might only be just a fantasy at the rate I'm going


Posted by: katt

Was that colon thing the best time of your life or what???




Posted by: Triple Threat

Quote:
Originally Posted by Stewart20 View Post
Actually...

For the majority of us natural, raw lifters, the weak link is not the triceps, but rather the chest muscles themselves, and possibly anterior delts and lats. I have never come across a raw lifter who has weak triceps, relative to every other muscle used in benching. If you can lock the weight out, I don't believe you have weak triceps.

You need to develop the power to push through that 4-6 inch sticking point, which is, in theory, what the speed bench does. Now, if you don't totally buy into speed work, which I am on the fence about also, you can do accessory work to target your chest muscles, which are responsible for getting you to the point where your tris take over. Try doing wide grip benches if you can, paused benches, dips should be a good option, which you are doing, and even inclines, as they increase the range of motion at the chest a bit.

but, you really need to do DB benches, honestly. Back when I got my last 365 bench press, I recall doing lots of DB work and got up to pressing 130s for like 5 reps. So, the moral of the story is, don't neglect the DBs....

Oh, and if you knew all that stuff, then just ignore me, but remember that I know everything, so there
If size is any indication, then the triceps are definitely my weak point. From the 4-6 inch point to lockout is where I have the most trouble. When I struggle to complete a rep, it's at the top where it seems to take forever.

I do paused and incline benches and as you noted, dips. What I don't do much of, and probably should, is DB benching. Perhaps they should be added to DE (RE) day. Speed benching didn't seem to do much for me.


Posted by: Triple Threat

Quote:
Originally Posted by Burner02 View Post
was'sup, mi amigo!
Burner

Just finished lunch. Grilled salmon with salsa and a salad.


Posted by: Triple Threat

Quote:
Originally Posted by katt View Post
Was that colon thing the best time of your life or what???

katt

Certainly one of the best. The sad thing is that I now have to wait another 10 years for the next one.


Posted by: Triple Threat

Wed, Aug 8

Squats
135 x 5
185 x 5
225 x 3
245 x 3
265 x 3
285 x 3
305 x 3
325 x 1

Speed Deadlifts
275 x 1 (5 sets)


I didn’t make it to the gym this morning since something came up early this morning (last night’s dinner). So I slept late and got in a short workout before coming into work. Supposed to have a game tonight or I would have postponed the workout until this evening.


Posted by: DOMS

That's a nice "short workout"!


Posted by: Burner02

Quote:
Originally Posted by Triple Threat View Post
Burner

Just finished lunch. Grilled salmon with salsa and a salad.
better than what I had...hmm...never tried salmon...was never a big fish eater...might have to get a salmon steak to grill to see if I like it...


Posted by: katt

I absolutely love salmon,, halibut,, cod,,, any type of fish..

I really miss it being on a bulk - I don't eat so much of it lately!


Posted by: Burner02

'morning, trips!


Posted by: PreMier

Hey capn do you know what ever happened to gwcaton


Posted by: Burner02

haven't heard from him in a long time...


Posted by: Triple Threat

Quote:
Originally Posted by PreMier View Post
Hey capn do you know what ever happened to gwcaton

The last I heard from Gary he said he was taking some time off from IM. One of his other interests was cars (restoring old ones?). He said he wanted to devote a good portion of his spare time to that. And off he drove into the sunset.


Posted by: Triple Threat

Quote:
Originally Posted by Burner02 View Post
haven't heard from him in a long time...
Quite a long time. Maybe a year or so?


Posted by: Burner02

Dec. 06, he wished u a happy B-Day, Trips...December...20th...to be exact...


Posted by: PreMier

Yea, he had a lot of cool cars. I wasnt around when he left so I wsa just curious. Im sure he will come back.. they allways come back..


Posted by: Burner02

hope so..I wanna see that 'vette he'd been working on!


Posted by: Triple Threat

I missed last week's softball game since I was otherwise occupied. This weeks game was supposed to have been on Monday, but you guessed it! Rain. We tried to reschedule for Wednesday, but the other team couldn't pull it together in time. And the make-ups keep piling up.


Posted by: JerseyDevil

Quote:
Originally Posted by PreMier View Post
Yea, he had a lot of cool cars. I wasnt around when he left so I wsa just curious. Im sure he will come back.. they allways come back..
He started another journal about 4-5 months ago, but only posted for a couple of weeks. It's amazing how some people, especially people over 50, have better things to do then post on IM .

What's my problem?


Posted by: JerseyDevil

Quote:
Originally Posted by JerseyDevil View Post
He started another journal about 4-5 months ago, but only posted for a couple of weeks. It's amazing how some people, especially people over 50, have better things to do then post on IM .

What's my problem?
I searched, and I was wrong about that. He last posted on 12/18./06...

http://www.ironmagazineforums.com/on...itle-here.html


Posted by: b_reed23

damn...I wish we could get some of that rain


Posted by: Triple Threat

Mon, Aug 13

Bench Press
135 x 5
185 x 5
225 x 3
255 x 3
285 x 3
305 x 1
325 x 1
335 x 1

Dips
BW+50 x 5
BW+50 x 5
BW+50 x 4

Pilates – 40 minutes

Close Grip Bench Press
135 x 6
185 x 5
205 x 5

HS Low Row
180 x 7
230 x 6 (3 sets)
250 x 5
250 x 4


Posted by: Burner02

back...with a vengance!


Posted by: Triple Threat

The softball gods are pissing me off.

I am now convinced that I'm jinxed as far as softball goes. We were supposed to have played Monday night. Early in the day it was cloudy with some drizzle, but by noon time the clouds were gone, the sun was out and it was a perfect afternoon.

We had a 6 pm game and I arrived at the field about 5:45, approximately the same time as the dark omnious clouds were coming right at us. By 6 pm, the clouds were just a few miles away and lightning was filling the sky. We waited a couple of minutes to see if the clouds would go past us, but it wasn't to be.

We just made it to the cars when the skies opened and it was coming down so hard it was difficult to see on the ride home. To make matters worse, when I got home the electricity was out, so no TV or whoring on IM. So I went out and treated myself to a Chinese buffet dinner.

Oh yes. By 6:45, the sun was out. Electricity didn't come back on until midnight.


Posted by: Triple Threat

Wed, Aug 15

Pilates – 40 minutes

Squats
135 x 5
185 x 5
225 x 3
255 x 3
285 x 3
315 x 3
345 x 1
375

Deadlifts
225 x 3
315 x 1
405 x 1
455 x 1
505 x 1

375 on the squat would have a PR, but it wasn’t close. If anyone was sleeping in the gym, I’m sure the noise woke them up.


Posted by: DOMS

Details, man! Details!

How far down did you go, and I'd like to learn more about this "noise" that you mentioned.

505 Deads!


Posted by: Triple Threat

Quote:
Originally Posted by DOMS View Post
Details, man! Details!

How far down did you go, and I'd like to learn more about this "noise" that you mentioned.

DOMS

It was a full squat, but as I started to come up, I started leaning forward and dumped the bar on the safety bars of the power cage. That was the noise. There was no bodily injury.

It's happened before and I'm sure that it'll happen again.


Posted by: Burner02

that musta been a heck of a clang....
I did that...with 315 WAY back when....unfortunately...I was at the top of the lift...
I wasn't set...my spotter wasn't fully paying attention...got to leaning forward...and then...BAM! I bent over onto my knees faster than a 2 dollar hooker when the navy hits port....

Luckily the safety bars were in place and I was able to get out from under it...
ALL eyes were upon yours truley...so we stripped the weights...and well...left.


What...were...you....GRUNTING? making a sound of someone ACTUALLY putting some EFFORT into his workout? THey woulda loved you at the new gym I just left...


Posted by: Scarface30

man, awesome PR on the bench...and 505 deads is no PR shit man that's insane!


Posted by: soxmuscle

Quote:
Originally Posted by Triple Threat View Post
375 on the squat would have a PR, but it wasn’t close. If anyone was sleeping in the gym, I’m sure the noise woke them up.
Yesterday, I had the 425 on the deadlift and I got it up only so far so when I dropped it, it absolutely crashed. There was this cute personal trainer next to me, I felt bad, I thought she had a heart attack it was so loud. Good times.




Posted by: Triple Threat

Quote:
Originally Posted by Burner02 View Post
What...were...you....GRUNTING? making a sound of someone ACTUALLY putting some EFFORT into his workout? THey woulda loved you at the new gym I just left...
I probably grunted. I don't remember much other than losing control of the bar and hearing a loud crash. Everything else was just a blur.


Posted by: Triple Threat

Quote:
Originally Posted by Scarface30 View Post
man, awesome PR on the bench...and 505 deads is no PR shit man that's insane!
Thanks, Scarface. I need another 45 lb to claim a new DL PR.


Posted by: Triple Threat

Quote:
Originally Posted by soxmuscle View Post
Yesterday, I had the 425 on the deadlift and I got it up only so far so when I dropped it, it absolutely crashed. There was this cute personal trainer next to me, I felt bad, I thought she had a heart attack it was so loud. Good times.

There ought to be a way to turn that into a pickup opportunity.


Posted by: DOMS

Quote:
Originally Posted by Triple Threat View Post
There ought to be a way to turn that into a pickup opportunity.
"Could I offer you a wipey?"


Posted by: Triple Threat

Fri, August 17

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

Close Grip Bench Press
135 x 8
185 x 8
205 x 7
205 x 6
205 x 6

Pilates – 1 hour today. Joyce, mistress of pain, led the group.

BB Military Press
95 x 8
95 x 8

Pull-ups
BW x 5
BW x 3

Chin-ups
BW x 6
BW x 4
BW x 4

Did some new stuff in Pilates and I think that doing side planks messed up my already fragile shoulders. The MPs hurt and the left elbow is sore too. I’ve also got to get more of the workout in before the Pilates, since my energy levels are drastically reduced afterwards.


Posted by: katt

We have an Pilate's instructor at our gym like that as well.... you know you're going to hurt after it's over..


Posted by: Scarface30

great workout in here again Triple

I dunno if I missed something, but the volume of you're workouts and the exercises themselves seem to have changed


Posted by: PreMier

Wassup cap'n. Nice job on bench the other day and you'll hit the squat #'s soon.. ya better hurry because im catching up slowly but surely lol


Posted by: Malley

Ok I just saw 335 for bench! Damn buddy your strength is really going through the roof. Who says 50 year old fellas cannot do it?!?!


Posted by: b_reed23




Posted by: JerseyDevil

No shit! 335 for bench, and 505 for deads (no surprise here, you are the CAP'N after all).

Damn, TT good stuff!


Posted by: Triple Threat

Quote:
Originally Posted by Scarface30 View Post
I dunno if I missed something, but the volume of you're workouts and the exercises themselves seem to have changed
Scarface

I had to scrap the high volume, mega-benching workout after a couple of weeks since my body wasn't recovering in-between workouts. Trying to squat with a sore back from deads isn't my idea of fun. For the first few workouts I was OK with all the benching, but by the end of the second week, no way.

I've gone back to a Westside-ish workout for now.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier View Post
Wassup cap'n. Nice job on bench the other day and you'll hit the squat #'s soon.. ya better hurry because im catching up slowly but surely lol
Jake

You should have no trouble topping my squat numbers. It's my worst lift of the big 3. Does this mean you'll be starting a journal soon? Gotta keep tabs on you.


Posted by: Triple Threat

Quote:
Originally Posted by Double D View Post
Ok I just saw 335 for bench! Damn buddy your strength is really going through the roof. Who says 50 year old fellas cannot do it?!?!
Double D

Thanks. Haven't been playing much softball, so all my energies have been spent on lifting. Now to see if I can maintain that strength through the final weeks of the season, especially with all the make-ups that have piled up.


Posted by: Triple Threat

Quote:
Originally Posted by JerseyDevil View Post
No shit! 335 for bench, and 505 for deads (no surprise here, you are the CAP'N after all).

Damn, TT good stuff!
JD

Thanks, JD. Well, I was the CAP'N in a previous life.


Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
JD

Thanks, JD. Well, I was the CAP'N in a previous life.
Previous life identities, secret training societies, what is going on here TT???






Posted by: Triple Threat

Quote:
Originally Posted by Stewart20 View Post
Previous life identities, secret training societies, what is going on here TT???



Posted by: Triple Threat

Sat, Aug 18

Paused Squats
185 x 2 (10 sets)

Speed Deadlifts
315 x 1 (6 sets)

Good Mornings
185 x 8 (2 sets)


Posted by: Burner02

things are looking strong in here, sir!


Posted by: Triple Threat

Burner


Posted by: Triple Threat

No rain last night so we got our softball game in. Now I wished it had rained.

We got hammered to the tune of 16-5. It wasn't pretty. We had 2 positively horrible innings defensively, enough to account for the final spread.

I had a ho-hum 2-for-3 night, with a single and double. Batting only 3 times in 7 innings is not a good sign.


Posted by: Burner02

it happens...brush it off and attack it again!


Posted by: Triple Threat

Quote:
Originally Posted by Burner02 View Post
it happens...brush it off and attack it again!
It's easier for me to deal with a crushing defeat as opposed to a close loss. In a blowout, it's not as if I could have done anything to prevent it.

But in a close game, a single play could be the turning point. One hit I didn't get. One play I don't make in the field. And it's rare that I can't find a single play that I might have made that could have made a difference.


Posted by: Triple Threat

Tue, Aug 21

Close Grip Bench Press
135 x 8
185 x 6
225 x 6
245 x 6
265 x 4

Incline DB Press
85 x 8
85 x 7

Flat DB Press
85 x 8
85 x 8

Cable Skullcrushers (plates x reps)
6 x 8
7 x 8
8 x 8
9 x 8

It was the first time doing these. They felt easier on the elbows than using an EZ curl bar with plates.

Pull-ups
BW x 5
BW x 4
BW x 4
BW x 3

HS High Rows
180 x 8
230 x 8
280 x 8
310 x 5
310 x 5

Chin-ups
BW x 4
BW x 3
BW x 3

Pilates – 15 minutes, solo.

This was supposed to have been yesterday’s workout, but when I woke up yesterday, I just wasn’t in the mood to workout. So I didn’t.

Even though I was going to miss the Pilates gang, I decided to sleep in.

Although legs were a little sore and tight from last night’s game there were no such problems getting up today.


Posted by: PreMier

Quote:
Originally Posted by Triple Threat View Post
No rain last night so we got our softball game in. Now I wished it had rained.

We got hammered to the tune of 16-5. It wasn't pretty. We had 2 positively horrible innings defensively, enough to account for the final spread.

I had a ho-hum 2-for-3 night, with a single and double. Batting only 3 times in 7 innings is not a good sign.
stick with deadlifts cap'n


Posted by: Scarface30

awesome workout Triple!

I take it those dancing bananas mean a PR? lol

I see a lot of these "hs high rows" what are they exactly and what does the hs stand for?


Posted by: Triple Threat

Quote:
Originally Posted by PreMier View Post
stick with deadlifts cap'n



Posted by: Triple Threat

Quote:
Originally Posted by Scarface30 View Post
awesome workout Triple!

I take it those dancing bananas mean a PR? lol

I see a lot of these "hs high rows" what are they exactly and what does the hs stand for?
Scarface

You got it right, the bananas are for PRs.

HS stands for Hammer Strength, a particular brand of machines. We have just a few Hammer Strength machines at the gym. One is a high row, where you extend your arms up and out and pull down. Another is a low row, where you extend the arms down and out and pull up towards the torso.


Posted by: katt

Is that Hammer Strength weight per side or total? We have that machine also, and we really like it!


Posted by: Triple Threat

Quote:
Originally Posted by katt View Post
Is that Hammer Strength weight per side or total? We have that machine also, and we really like it!
katt

I wish the weight was per side. Sadly, that's the total weight for both sides. I like to use it when I don't feel like dealing with bent-over rows. The HS machine is easier on the lower back.


Posted by: Triple Threat

Well, the gym I go to is closed until next Monday, so the workouts will be at home and abbreviated. Normally this would be a good time to take some time off, but I've been doing too much of that lately. I also have to work out quietly so as to not wake up the kids. Ever try to do a quiet max squat or deadlift?


Posted by: Scarface30

Quote:
Originally Posted by Triple Threat View Post
Well, the gym I go to is closed until next Monday, so the workouts will be at home and abbreviated. Normally this would be a good time to take some time off, but I've been doing too much of that lately. I also have to work out quietly so as to not wake up the kids. Ever try to do a quiet max squat or deadlift?
lol, yes...they are non existant.

as for the high rows, sounds like a very interesting machine. thanks for the explaination.


Posted by: Triple Threat

Quote:
Originally Posted by Scarface30 View Post
lol, yes...they are non existant.
That's the same conclusion that I got. So I decided to skip the early AM workout and do it after work instead.


Posted by: soxmuscle

What do you have available at home?


Posted by: Witchblade

Looks like you're still kicking ass man.


Posted by: katt

Quote:
Originally Posted by Triple Threat View Post
Well, the gym I go to is closed until next Monday, so the workouts will be at home and abbreviated. Normally this would be a good time to take some time off, but I've been doing too much of that lately. I also have to work out quietly so as to not wake up the kids. Ever try to do a quiet max squat or deadlift?

Why are they closed till Monday???


Posted by: Triple Threat

Quote:
Originally Posted by soxmuscle View Post
What do you have available at home?
I've got a power cage with chinup bar, a 305 lb Olympic set plus 6 additional 45 lb plates, DBs from 20 to 70 lbs in various increments, and a crappy adjustable bench with dip stand.

The bench is crappy because it's too high (I need to put cinder blocks at the base so my feet can rest on something), the padding is too thick and sinks too much when doing heavy benching, and while the back adjusts, the flat part where your ass sits doesn't adjust. When I bought it, I didn't know any better.

So lower body workouts are OK to do at home, but upper body ones leave a little to be desired.


Posted by: Triple Threat

Quote:
Originally Posted by Witchblade View Post
Looks like you're still kicking ass man.
Thanks Witch, I'm trying!


Posted by: Triple Threat

Quote:
Originally Posted by katt View Post
Why are they closed till Monday???
It's their annual cleanup/repair week. They do a thorough cleaning on the place and replace things that have worn out. This year they're replacing the carpeting in the women's locker room and replacing lights throughout the building. I'm not sure what other plans they have.

They shutdown for several days to ensure an uninterrupted work period.


Posted by: PreMier

thats cool.. my gym cleans every day, and replaces things as needed. I bet it gets dirty cleaning it once a year..


Posted by: Triple Threat

Wed, Aug 22

Squats
135 x 5
225 x 3
275 x 3
325 x 3

Deadlifts
225 x 3
315 x 1
405 x 1
455 x 1
515

Good Mornings
185 x 6
205 x 6
205 x 6

Sitting at a desk staring at a computer for 8 hours is not the best preparation for a workout. It seemed strange to be working out late in the day. Energy levels weren’t quite the same as in the morning.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier View Post
thats cool.. my gym cleans every day, and replaces things as needed. I bet it gets dirty cleaning it once a year..
I didn't mean to imply that they cleaned only once a year. This is a complete, top down, every nook and cranny type of cleaning. Except for an occasional dust-bunny, the place is usually kept clean.


Posted by: Scarface30

short but sweet workout! very nice Triple! good job on the PR

I see the GMs treat you well...hopefully I'll be at 205 with them some day!


Posted by: Malley

The fact you tried 515 on deads is truely amazing!


Posted by: Triple Threat

Quote:
Originally Posted by Scarface30 View Post
I see the GMs treat you well...hopefully I'll be at 205 with them some day!
Scarface

GMs are a great exercise. Kills the entire back side.


Posted by: JerseyDevil

Quote:
Originally Posted by Triple Threat View Post
Sitting at a desk staring at a computer for 8 hours is not the best preparation for a workout. It seemed strange to be working out late in the day. Energy levels weren’t quite the same as in the morning.
Hey TT. Welcome to my world! I never liked working out in the morning, so I work out in the evenings. But I agree, sitting at a desk all day makes you very tight before a workout.


Posted by: yellowmoomba

Nice workout TT. Did you move 515 off the ground ?


Posted by: Triple Threat

Quote:
Originally Posted by JerseyDevil View Post
Hey TT. Welcome to my world! I never liked working out in the morning, so I work out in the evenings. But I agree, sitting at a desk all day makes you very tight before a workout.
I felt more tired than tight. I like working out in the early morning now. It seems that I have more energy after a good night's sleep.


Posted by: Triple Threat

Quote:
Originally Posted by yellowmoomba View Post
Did you move 515 off the ground ?
Barely, as in you might have been able to slide a piece of paper under the plates, as long as you did it quickly enough so as to not crush your fingers.


Posted by: Triple Threat

Fri, Aug 24

Bench Press
135 x 5
225 x 3
235 x 3
245 x 3
265 x 3
275 x 3
295 x 2

Close Grip Bench Press
225 x 5
225 x 4
205 x 8

Bent over BB Row
225 x 6 (4 sets)


Sat, Aug 25

Paused Squats (2-3 seconds at the bottom)
135 x 5
185 x 3
205 x 2 (8 sets)

Speed Deadlifts
325 x 1 (6 sets)

Good Mornings
205 x 8 (2 sets)


Posted by: katt

Hey TT - nice benching!

I love working out in the morning... there's something about when you get done at the end of the day at work (I have a desk job)... and you can say you're done... and go home!

We have gone in the evenings to finish up,, but like you said,, I'm tired,,, I get grumpy and I just don't want to be there.


Posted by: Triple Threat

Mon, Aug 27

Close Grip Bench Press
135 x 5
185 x 5
225 x 3
245 x 3
265 x 3
275 x 1
285 x 1
295 x 1

Pilates – 35 minutes

Dips
BW x 8 (2 sets)

Lat Pulldowns(plates x reps)
12 x 8 (3 sets)

HS Low Row
90 x 12
180 x 8 (3 sets)

Chin-ups
BW x 5
BW x 4

Ah, nothing like the smell of varnish and paint fumes while trying to workout. I got a headache during the Pilates and thought that I was going to be sick. Managed not to get sick, but the second half of the workout was below norm.


Posted by: Triple Threat

Quote:
Originally Posted by katt View Post
Hey TT - nice benching!

I love working out in the morning... there's something about when you get done at the end of the day at work (I have a desk job)... and you can say you're done... and go home!

We have gone in the evenings to finish up,, but like you said,, I'm tired,,, I get grumpy and I just don't want to be there.
katt

In another lifetime (before kids), I used to train after work, but ever since I've switched to mornings, I prefer that.


Posted by: Triple Threat

Wed, Aug 29

Squats
135 x 3
185 x 3
225 x 3
275 x 3

Hyperextensions
25 x 6 (4 sets)

Pilates – 45 minutes

Deadlifts
135 x 5
225 x 3
315 x 3
405 x 1
475 x 1

The last set of squats didn’t feel quite right, so I stopped right there. I tried some good mornings to try to stretch out my back, but those hurt worse than the squats. Hypers felt good, though, and back was feeling a little better after Pilates, so the DLs got done (within reason )

And the paint and varnish fumes are still there.


Posted by: b_reed23

things are looking good dispite the chemical high


Posted by: Witchblade

Quote:
Originally Posted by Triple Threat View Post
Mon, Aug 27
Lat Pulldowns(plates x reps)
12 x 8 (3 sets)
Us normal folks list weights in lbs or kg times reps. TT uses 'plates x reps'.


Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
Wed, Aug 29

Squats
135 x 3
185 x 3
225 x 3
275 x 3

Hyperextensions
25 x 6 (4 sets)

Pilates – 45 minutes

Deadlifts
135 x 5
225 x 3
315 x 3
405 x 1
475 x 1

The last set of squats didn’t feel quite right, so I stopped right there. I tried some good mornings to try to stretch out my back, but those hurt worse than the squats. Hypers felt good, though, and back was feeling a little better after Pilates, so the DLs got done (within reason )

And the paint and varnish fumes are still there.
aHH,, must be nice to do a 475 pound deadlift and have that called "within reason" like it's no big deal, I love it.

I will always look up to your deads TT, but I am coming quick, 405x5 the other day, so watch out


Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
katt

In another lifetime (before kids), I used to train after work, but ever since I've switched to mornings, I prefer that.
I prefer mornings now too, however, my definition of morning is around 11AM, I know yours is much earlier .

I started hating working out after work, when at like 10 or 11AM I would feel so energetic and ready to kick some ass, and then by the time I left work I was ready for a nap, that pissed me off!


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23 View Post
things are looking good dispite the chemical high
Billie

Nothing like trying to work out when the room is spinning.


Posted by: Triple Threat

Quote:
Originally Posted by Witchblade View Post
Us normal folks list weights in lbs or kg times reps. TT uses 'plates x reps'.
Witchblade

What makes you think I'm normal?

I list "plates x reps" because I don't how much each plate weighs. I've asked the trainers and I've gotten answers of 10, 15, and 20. I doubt they're 20, but can't tell what they are. Could even be 12.5 for all I know.

The amount lifted is irrelevent to me. I just need to know if there was improvement from the last time.


Posted by: Triple Threat

Quote:
Originally Posted by Stewart20 View Post
aHH,, must be nice to do a 475 pound deadlift and have that called "within reason" like it's no big deal, I love it.

I will always look up to your deads TT, but I am coming quick, 405x5 the other day, so watch out
Stewart

I would like to get to the point where I can hit 500 on a bad day. I'm not there yet.

405 x 5 should put you in the high 400's, if you're into 1 RMs.


Posted by: Triple Threat

Had another softball game tonight. Good night for the team, sucky night for me. We gave up 4 runs in the top of the 1st and were still behind 10-7 going into the bottom of the 7th. We got our last 3 runs with 2 outs and won 11-10.

A single in 4 ABs for me. Should have had a SF in there, but the runner lost track of outs. No matter. Beating a team ahead of us in the standings is good.


Posted by: katt

Yeah, even if it was sucky for you, you guys still won. Everyone has off nights... my hubby plays softball, he's so awesome... but sometimes he has an off night as well.


Posted by: Triple Threat

Sat, Sep 1

Incline Bench Press
135 x 12
155 x 10
155 x 10
155 x 10
155 x 8

Bent over BB Row
135 x 12
155 x 12
155 x 12
155 x 12
155 x 9



Sun, Sun Sep 2

Squats
135 x 20
155 x 20

Speed Deadlifts
335 x 1 (6 sets)

SLDL
155 x 8
155 x 8

I woke up Friday morning and had aches everywhere – neck, shoulder, upper back and lower back, so there was no workout that day. I don’t recall doing anything stupid at softball last night such as sliding, hitting the ground, falling, etc. Actually, given my performance, I didn’t do much of anything period.

Felt a little better by Saturday, but still not 100%, so I did a light workout, going with higher reps instead except for DLs. I don’t know if it helped, but at least it didn’t make things any worse. Tomorrow is a rest day and hopefully it’s back to normal by Tuesday.


Posted by: Triple Threat

Quote:
Originally Posted by katt View Post
Yeah, even if it was sucky for you, you guys still won. Everyone has off nights... my hubby plays softball, he's so awesome... but sometimes he has an off night as well.
katt

I'll take a victory over a good individual performance any day.


Posted by: JerseyDevil

Speed deads using 335, with aches and pains? You da man TT!


Posted by: Triple Threat

Quote:
Originally Posted by JerseyDevil View Post
Speed deads using 335, with aches and pains? You da man TT!
JD

By Sunday, most of the aches were gone. I popped a couple of Advil just to be safe and went at it. Approx 11 hours later, no further problems, so I assume whatever I did wasn't too serious.


Posted by: Triple Threat

Tue, Sep 4

Incline Bench Press
135 x 8
185 x 5
225 x 3
245 x 3
255 x 3
265 x 1
275 x 1

Close Grip Bench Press
225 x 7
225 x 5
225 x 4
185 x 8
185 x 6

Pull-ups
BW x 5
BW x 4 (3 sets)

Hammer Strength High Row
180 x 12
230 x 9
280 x 6
280 x 6
280 x 4

Chin-ups
BW x 4
BW x 4
BW x 3

Pilates – 20 minutes

Back on track. Paint and varnish fumes are just about gone.


Posted by: Scarface30

great workouts in here Triple over the past week! good job on the PRs


Posted by: JerseyDevil

Quote:
Originally Posted by Triple Threat View Post
Tue, Sep 4

Incline Bench Press
135 x 8
185 x 5
225 x 3
245 x 3
255 x 3
265 x 1
275 x 1

Close Grip Bench Press
225 x 7
225 x 5
225 x 4
185 x 8
185 x 6

Pull-ups
BW x 5
BW x 4 (3 sets)

Hammer Strength High Row
180 x 12
230 x 9
280 x 6
280 x 6
280 x 4

Chin-ups
BW x 4
BW x 4
BW x 3

Pilates – 20 minutes

Back on track. Paint and varnish fumes are just about gone.
Excellent workout TT! Strong pushing power....


Posted by: katt

Dang TT!!! You need to show me how to push the big weights....


Posted by: soxmuscle

Want to trade incline strength?


Posted by: fyredup1286

Hey Trips!!!...i havent been commenting for a while cus i had a lot of shit going on...but i see that u got stronger since the last time i talked to ya...GREAT JOB MAN! Keep pumpin it out...

Nice fuckin incline too


Posted by: Triple Threat

Quote:
Originally Posted by Scarface30 View Post
great workouts in here Triple over the past week! good job on the PRs
Thanks, Scarface. That's what a little extra weight will do for you.


Posted by: Triple Threat

Quote:
Originally Posted by JerseyDevil View Post
Excellent workout TT! Strong pushing power....
Thanks, JD. Your work on incline bench has inspired me to get my ass in gear in that regard.


Posted by: Triple Threat

Quote:
Originally Posted by katt View Post
Dang TT!!! You need to show me how to push the big weights....
katt

Just keep adding more weight to the bar ... and eat lots.


Posted by: Triple Threat

Quote:
Originally Posted by soxmuscle View Post
Want to trade incline strength?
Usually I do incline bench as an auxiliary exercise. I've decided to try it as a max effort exercise for a few weeks.


Posted by: Triple Threat

Quote:
Originally Posted by fyredup1286 View Post
Hey Trips!!!...i havent been commenting for a while cus i had a lot of shit going on...but i see that u got stronger since the last time i talked to ya...GREAT JOB MAN! Keep pumpin it out...

Nice fuckin incline too
Welcome back, fyredup. Stronger? A little. Heavier? That too.


Posted by: Triple Threat

Wed, Sep 5

Box Squats
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
285 x 3

Deadlifts
225 x 3
315 x 3
405 x 3
455 x 2
505 x 1

Lunges (total reps)
95 x 12
95 x 10

Good Mornings
135 x 8
185 x 6
225 x 4
225 x 4

Turns out it wasn’t the paint and varnish fumes that were bothering me in the gym. I went to the doctor yesterday and I have a sinus infection. That explains the dizziness and light-headedness. The onset of the infection just happened to coincide with the reopening of the gym. Whew! It’s a sigh of relief that it wasn’t something more serious.

I haven’t done box squats in quite some time, so I resurrected those. Squats felt good. I also thought about trying a 525 DL, but then decided against it as my back was starting to tire by that point. Hey, it’s the thought that counts, right?


Posted by: JerseyDevil

Look at you go! I love box squats, but they are hard on my knees. Are you doing them wide stance or bb style?

Awesome 505 dead!


Posted by: fyredup1286

505 Deadlift?!?!?!? DAAAmMMMMNNNN!!!!

This guy is crazy...thats awesome dude.


Posted by: katt

ok, so you're sick and you still had a killer workout!?!?

Nice!


Posted by: PreMier

thats why he is captain deadlift


Posted by: b_reed23

nice squats and Deads!!


Posted by: Pylon

Heya Trips...looking as impressive as ever!


Posted by: Triple Threat

Quote:
Originally Posted by JerseyDevil View Post
I love box squats, but they are hard on my knees. Are you doing them wide stance or bb style?
JD

I do them fairly wide, slightly wider than shoulder width. I don't notice much difference in the knees when doing boxes or regular squats.


Posted by: Triple Threat

Quote:
Originally Posted by fyredup1286 View Post
505 Deadlift?!?!?!? DAAAmMMMMNNNN!!!!

This guy is crazy...thats awesome dude.
Thanks fyredup. It felt good to get back up over 500 again.


Posted by: Triple Threat

Quote:
Originally Posted by katt View Post
ok, so you're sick and you still had a killer workout!?!?

Nice!
katt

I wasn't really sick. It was just a sinus infection. It wasn't like I had a cold or the flu where you feel tired and worn out.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier View Post
thats why he is captain deadlift



Posted by: Triple Threat

Quote:
Originally Posted by b_reed23 View Post
nice squats and Deads!!
Billie Thanks.


Posted by: Triple Threat

Quote:
Originally Posted by Pylon View Post
Heya Trips...looking as impressive as ever!
Py

I'm trying, Py. I'm trying.


Posted by: Scarface30

shit man, your deads are amazing! very nice box squats too by the way! good job on the PR.


Posted by: Triple Threat

Fri, Sep 7

Bench Press
135 x 10
185 x 10
225 x 9 Was hoping for 10
225 x 7

Close Grip Bench Press
205 x 5
205 x 4
185 x 8
185 x 6

Bent-over BB Row
135 x 10
205 x 8
205 x 7
205 x 7
205 x 6

Chin-ups
BW x 4
BW x 4

Rear Delt Raises
15 x 10 (3 sets)

Pilates – 20 minutes


Sat, Sep 8

Squats
135 x 8
185 x 20

Speed Deadlifts
345 x 1 (5 sets)

Good Mornings
185 x 8
185 x 8

I think that I’ve topped out on the speed DLs. They were not coming up as fast as I would have liked. Next week I’ll drop back down to about 60% of 1 RM and start working up again.


Posted by: fyredup1286

Man ur a killer....205 for reps with CGBP??? Damn. I am speechless. I am without speech.


Posted by: Witchblade

Quote:
Originally Posted by Triple Threat View Post
Py

I'm trying, Py. I'm trying.
Correction: you are succeeding.


Posted by: Triple Threat

Mon, Sep 10

Incline Bench Press
135 x 8
185 x 5
225 x 3
245 x 3
265 x 2
275 x 1
280 x 1

Close Grip Bench Press
225 x 7
225 x 6
225 x 5
225 x 4

Military Press
85 x 6 (2 sets)

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

1 arm DB Row
100 x 8,8 (4 sets)

Chin-ups
BW x 5
BW x 3 (3 sets)

Pilates – 15 minutes

I’ve been lax with the cardio lately, so drum roll please …



Sprints – 30 yd x 8


Posted by: Scarface30

your BB rows are awesome Triple!

great workouts in here man, very nice PR too!


Posted by: Triple Threat

Wed, Sep 12

Box Squats
135 x 3
185 x 3
225 x 3
265 x 3
295 x 3
315 x 1
325 x 1

Deadlifts
315 x 1
405 x 1

Not feeling it for DLs today.

Good Mornings
135 x 6
185 x 6
205 x 6
215 x 6
215 x 6

Ab Crunch Machine (supersetted with hyperextensions)
45 x 12
70 x 12
90 x 12
115 x 8

Hyperextensions
0 x 8
20 x 8
30 x 8
40 x 8

Hammer Strength Low Row
140 x 8 (3 sets)

Pilates – 20 minutes


Posted by: Triple Threat

Quote:
Originally Posted by fyredup1286 View Post
Man ur a killer....205 for reps with CGBP??? Damn. I am speechless. I am without speech.
fyred

I'm making an effort to increase both squats and bench. I've got to do something to increase these skinny arms.


Posted by: Triple Threat

Quote:
Originally Posted by Witchblade View Post
Correction: you are succeeding.
Witchblade

Thanks.


Posted by: Triple Threat

Quote:
Originally Posted by Scarface30 View Post
your BB rows are awesome Triple!

great workouts in here man, very nice PR too!
Scarface

Thanks. PRs are good!


Posted by: fyredup1286

Quote:
Originally Posted by Triple Threat View Post
fyred

I'm making an effort to increase both squats and bench. I've got to do something to increase these skinny arms.
skinny arms? how do u have skinny arms doin that kinda wieght?


Posted by: katt

Ok - your gallery photo was in 2005 and you didn't have skinny arms then..... have they shrunk from all the heavy weights?? haha...


Posted by: b_reed23

AND why haven't you posted any new pics to prove the skinny arms theory??


Posted by: PreMier

ut oh! 2 women calling you out.. better comply




Posted by: soxmuscle

The old Triple Threat would have done it...




Posted by: JerseyDevil

Captain Deadlift woulda done it too! Couldn't resist TT.


Posted by: PreMier

Quote:
Originally Posted by JerseyDevil View Post
Captain Deadlift woulda done it too! Couldn't resist TT.
lol.. its like a feeding frenzy

http://www.ironmagazineforums.com/on...ml#post1681259


Posted by: Archangel

Brother Triple, as usual excellent w/o's my Friend!!! Sorry been away for a while, Family stuff has been Incredibly time consuming, hope to be back consistantly now!!! Hope all is well my Friend!!!


Posted by: Malley

Hi Trips......whats going on buddy?


Posted by: b_reed23




Posted by: Triple Threat

Quote:
Originally Posted by fyredup1286 View Post
skinny arms? how do u have skinny arms doin that kinda wieght?
They're 16 inches, barely. That's pretty small for 230+ lbs.


Posted by: Triple Threat

Quote:
Originally Posted by katt View Post
Ok - your gallery photo was in 2005 and you didn't have skinny arms then..... have they shrunk from all the heavy weights?? haha...
Quote:
Originally Posted by b_reed23 View Post
AND why haven't you posted any new pics to prove the skinny arms theory??
I'll see what I can find.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier View Post
ut oh! 2 women calling you out.. better comply




Posted by: Triple Threat

Quote:
Originally Posted by soxmuscle View Post
The old Triple Threat would have done it...
I've been really busy watching the Yankees get to within striking distance of the Red Sox.


Posted by: Triple Threat

Quote:
Originally Posted by JerseyDevil View Post
Captain Deadlift woulda done it too! Couldn't resist TT.
That's cause Captain Deadlift was cool.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier View Post
lol.. its like a feeding frenzy
Did someone mention food?


Posted by: Triple Threat

Quote:
Originally Posted by Archangel View Post
Brother Triple, as usual excellent w/o's my Friend!!! Sorry been away for a while, Family stuff has been Incredibly time consuming, hope to be back consistantly now!!! Hope all is well my Friend!!!
I can fully understand the family stuff, Arch. Welcome back.


Posted by: Triple Threat

Quote:
Originally Posted by Double D View Post
Hi Trips......whats going on buddy?
Too much of everything. Finishing one project at work and starting another one. Moving from one building to another. Kids soccer. Softball make-ups and playoffs starting soon. It's just one thing after another.

Got a bunch of workouts to post. Just gotta find time.


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23 View Post



Posted by: DOMS

Quote:
Originally Posted by Triple Threat View Post
Got a bunch of workouts to post. Just gotta find time.
Now, mister!


Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
I've been really busy watching the Yankees get to within striking distance of the Red Sox.
Quote of the year

Scared Mr. Sox Fan?? Well you should be, be very afraid.......


Posted by: Triple Threat

Quote:
Originally Posted by DOMS View Post
Now, mister!
Okie dokie!

Softball

We’re into the make-up portion of the schedule, so last Wed we had a double-header. After losing the first game by 3 touchdowns we rebounded to lose the second game by only one. I had a 1-for-3 and a 2-for-3, all singles. Not a great night.

On defense, we were missing 3 of the regular outfielders, so I had to move to left-center. Of course, the first time playing 2 games in one night all year, and it had to be on a day I worked out the legs hard. Let’s just say walking Thursday was on the wobbly side.


Posted by: Triple Threat

Fri, Sep 14

Bench Press
135 x 10
185 x 10
225 x 8 Down from last week!

Close Grip Bench Press
225 x 5
225 x 4
205 x 5

Dips
BW+25 x 8
BW x 8

Hammer Strength High Row
180 x 12
230 x 9 (2 sets)
230 x 8 (3 sets)
230 x 6

Yes, I went overboard on the rows.

Chin-ups
BW x 5
BW x 4
BW x 3

Pilates – 40 minutes

Had another softball game at night and yet another loss, this time by a score of 20-14. It was a back and forth game, but we could never quite catch them. Two doubles and a single for me in 5 Abs, but I didn’t really hit the ball well, hitting soft liners all night, but hitting ‘em where they ain’t. Still out in left-center field, but legs felt surprising good.

That ended our pathetic season, as we finished 5-8, good for tenth in a 14 team league. Oh how the mightly have fallen.