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

Pages: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25

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

(CLICK HERE here to view the original thread with full colors/images)

Posted by: Burner02

things are overcast and chilly....here the mountains are getting SLAMMED with snow...and I can't get up there to board in it...

same here! go to car and make a couple calls, then tear into my chicken salad...hhmm....

Posted by: b_reed23

oh...forgot to mention...I use double overhand for SLDL, but double underhand for rows...

Posted by: Pylon

Quote:

Originally Posted by Burner02

things are overcast and chilly....here the mountains are getting SLAMMED with snow...and I can't get up there to board in it...

same here! go to car and make a couple calls, then tear into my chicken salad...hhmm....

I noticed my flight to Denver is showing a 30% on time rate.

I blame the snow. How much is on the ground out there?

BTW, there will not be boarding while I am there, but if you are nice, I'll tell you my one snowboarding story from Edmonton....

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Then that seals it. If it's good enough for Arch and seconded by Billie, then it's good enough for TT. Now I just have to remember to use that grip tomorrow.

Let us know how you like it my Friend!!!

Posted by: Devlin

What the heck is going on in here

Trip got bumped to page 2

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

What the heck is going on in here

Trip got bumped to page 2

Devlin

Thanks for the bump. My IM time has been reduced lately.

Posted by: Triple Threat

Fri, Feb 3 ME DL

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 1
455 x 1
485

(twice)

Squat walkouts
405 x 3 sets

Squat Partials
365 x 2 (3 sets)

Good Mornings
225 x 5 (3 sets)

Squats

185 x 13
205 x 7
225 x 4

Shrugs (front) (new)
285 x 15
325 x 8
375 x 3

Lying Leg Curl (new)
56 x 15
68 x 10
81 x 5

45 deg Leg Press

560 x 15
650 x 10
740 x 5

Seated calf raises

115 x 15
140 x 9
165 x 3

Cardio – 10 minutes on an EFX cross-trainer machine

Posted by: b_reed23

woohoo! 740 on the leg press!!

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Fri, Feb 3 ME DL

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 1
455 x 1
485

(twice)

Squat walkouts
405 x 3 sets

Squat Partials
365 x 2 (3 sets)

Good Mornings
225 x 5 (3 sets)

Squats

185 x 13
205 x 7
225 x 4

Shrugs (front) (new)
285 x 15
325 x 8
375 x 3

Lying Leg Curl (new)
56 x 15
68 x 10
81 x 5

45 deg Leg Press

560 x 15
650 x 10
740 x 5

Seated calf raises

115 x 15
140 x 9
165 x 3

Cardio – 10 minutes on an EFX cross-trainer machine

Awesome w/o and Cardio too!!! Thats a Buttload of weight on them there Leg Presses my Friend!!! What is a partial squat??? Do you only go down slightly, sorry, was just wondering, you Heavy Metal Maniac!!!

Posted by: gwcaton

Quote:

Originally Posted by b_reed23

woohoo! 740 on the leg press!!

I'm more impressed with 560 x 15 = 8400 lbs, 740 x 5 = 3700 lbs

Nice wo Big Daddy

And a couple of new Exercises

Posted by: Pylon

Nice work, Trips, but those are odd numbers on the lying curls. How are you doing them?

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

woohoo! 740 on the leg press!!

Billie

I've got 1000 in my sight.

I may need binoculars to see it, but it's in my sight.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Arch

Thanks. I go about half-way down (maybe a little less) on partial squats (what most people call squatting). I use it just to get used to having a heavy weight on my back. It also works the top part of the movement.

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Arch

Thanks. I go about half-way down (maybe a little less) on partial squats (what most people call squatting). I use it just to get used to having a heavy weight on my back. It also works the top part of the movement.

Isn''t that the truth !!!

Makes sense, completely my Friend!!!

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

I'm more impressed with 560 x 15 = 8400 lbs, 740 x 5 = 3700 lbs

Nice wo Big Daddy

And a couple of new Exercises

Gary

Thanks! I felt the 15 rep set more than the 5 rep one. Now that I see the work load in black and white, I understand why.

I added a couple of new exercises to complete the new workout. Now to let this routine settle out for a couple of weeks, at least.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Nice work, Trips, but those are odd numbers on the lying curls. How are you doing them?

Pylon

I do them lying down.

The machine has plates which weigh 12.5 lbs each. There are also 6 lb plates which can sit on top of the stack. So today the first set was done with the pin at 50 plus one extra plate, the second set at 62.5 plus plate (I didn't bother entering the .5) and the last set at 75 plus plate.

Posted by: Devlin

That workout was incredible

Your welcome for the bump yesterday

Posted by: Triple Threat

Sat, Feb 4 DE Bench

Suspended Bench Press (bar set about 2-3” above chest)
165 x 3 (8 sets)

Incline BB Press

165 x 10
205 x 3
135 x 15

Close Grip Bench Press

165 x 9
175 x 5
135 x 12

Skullcrushers

60 x 10
80 x 3
40 x 15

Lat Pulldowns

14 plates x 8
16 plates x 3
10 plates x 13

BB Rows (double underhand grip) I think that I started too light on these.
165 x 10
205 x 5
155 x 13

BB Military Press

95 x 9
115 x 3
65 x 13

BB Curls

75 x 8
90 x 4
65 x 11

Ab Crunch Machine
115 x 15
135 x 10
160 x 6
160 x 6

Soccer Field Cardio
Sprint one length (20-25 sec), jog back (40-50 sec), catch breath (45-55 sec). Repeat 5 times.
Take halftime break while the inner coach said stamina sucks.

Repeat 3 more times.

I finally decided to see just how long I was actually running vs resting, so I timed today’s runs. I would like to reduce the time of the recovery periods.

Posted by: gwcaton

Looks like a lot of

on that wo

Is the rep scheme for each set yours or is it a westside thing ?

Posted by: Archangel

Awesome w/o BRother Triple!!! Excellent #'s my Friend!!!

Posted by: Pylon

Dang, that's a lot of bench work!

Posted by: Triple Threat

Mon, Feb 6 ME Squat

Squats (all sets full squats)
135 x 3
225 x 3
275 x 2
315 x 1
335

Rack Deadlifts (just below the kneecap)
405 x 2 + 10 second hold on last rep
475 x 2 + 10 second hold on last rep
505 x 1 + 5 second hold

Squats

185 x 11
205 x 6
225 x 3

BB Shrugs (behind back)

295 x 15
345 x 8
385 x 4

45 deg Leg Press

590 x 15
680 x 7
770 x 4

Lying Leg Curl

62 x 15
75 x 10
87 x 5

Seated calf raises

125 x 10
140 x 9
165 x 5

Ab Crunch Machine

90 x 10
135 x 15
170 x 5
160 x 6

Cardio 5 minutes of intervals on elliptical machine

Time: 80 minutes (took some extra time between sets today).

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Is the rep scheme for each set yours or is it a westside thing ?

Gary

The rep scheme is from Iron Man HIT (check the sub-forum in the training forum). I'm not smart enough to come up with this on my own.

There are 3 different types of fibers which comprise the muscles and each type needs a different rep range to be targeted. I forget which is which, but one type needs a rep range of 3-5, one from 6-10, and one from 11-15.

For lower body and traps, the suggested order is high, medium, low. For the other body parts, it's medium, low, high. I decided to try this scheme for all my accessory work. I think gopro's p/rr/s program also utilizes this type of training, although the grouping is different.

Posted by: boilermaker

Hey there TT. Sorry I've been away for a while. Sorting out some stuff. Workouts look, well.........pretty freakin' heavy.

Posted by: Devlin

Great workout! I see lots of

Posted by: b_reed23

holy shit....505lb Rack Deads????????????

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Gary

The rep scheme is from Iron Man HIT (check the sub-forum in the training forum). I'm not smart enough to come up with this on my own.

Looking awful strong for someone who was tired

Doing prrs is why I noticed your rep scheme

Posted by: Archangel

FANTASTIC w/o BRother Triple!!! Lots and LOTS of Thumbs up my Friend!!!

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

Hey there TT. Sorry I've been away for a while. Sorting out some stuff. Workouts look, well.........pretty freakin' heavy.

boiler

I've been reading your journal. Looks like things are brightening up, though.

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

Great workout! I see lots of

Dev

Thanks.

s are good!

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

holy shit....505lb Rack Deads????????????

Billie

Deads are a lot easier when you start them from knee height.

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Looking awful strong for someone who was tired

Doing prrs is why I noticed your rep scheme

Gary

I've noticed some similarities between p/rr/s and the Iron Man HIT wrt rep schemes, although the programs are very different wrt to actual workouts.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

FANTASTIC w/o BRother Triple!!! Lots and LOTS of Thumbs up my Friend!!!

Arch

Thanks. Me wantem more

Posted by: Triple Threat

Wed, Feb 8 ME Bench

Suspended Bench Press
135 x 3
185 x 3 PR
225 x 3 PR
235 x 3 PR
245 x 3 PR
255 x 3 PR
265 x 1 PR

First time doing these as a max effort exercise, so of course any weight would have been a PR.

Decline Bench Press (changed from flat bench previously)
205 x 10
235 x 4
165 x 15

Pull-ups
BW+5 x 7 (one rep more)
BW+10 x 4
BW x 5, rest 10 sec, 2

BB Rows (double underhand)
185 x 10 (up)
215 x 4 (up)
155 x 12 (down)

Dips
BW+20 x 7 (up)
BW+30 x 3 (up)
BW x 10 (down)

Tricep Extensions Machine

93 x 10
106 x 5
75 x 10

DB Military Press
40 x 9 (same)
50 x 4 (up)
25 x 10 (down)

EZ Bar Preacher Curls

65 x 10
75 x 4
55 x 10

Hanging Leg Raises
7
6
4

Cardio
Football field – jog 100 yds, sprint 100 yds, jog 100 yds, rest. Repeat 3 times.

Workout time (weights only): 80 minutes

I was feeling the effects of a head cold (came on suddenly yesterday afternoon) and the medicine to alleviate some of the symptoms. Stamina was down, as evidenced by the drop in reps on the third set (highest rep set). Cardio took a beating, too. Workouts are taking about 10 minutes too long. Rest periods need to be shortened.

Posted by: b_reed23

weighted pullups???

Posted by: Archangel

Quote:

Originally Posted by b_reed23

weighted pullups???

Fantastic w/o BRother Triple!!!

Posted by: Burner02

dammit! Nice #'s! ok...ok...time for this fat ass to get back at it....
505 rack deads....holy schnikes!!!!!!
(I'm trying to put that into a useful everyday perspective: For me...some ass-hat refusing to leave the club..and forcing me to become pro-active in is early departure: Average guy = 180lbs.... me: can rack dead....505.....if guy is on ground, grab him and haul him up REAL quick like and in a hurry...like a small sack of flour....in front of several hundreds of pairs of eyes...Guys: hmm,..he just tossed that guy like it was nothing....think I will behave. Women: hhmm...is it hot in here? wonder if we'd have cute kids???)

don't worry....in my day dreams, I don't wear a cape...

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

weighted pullups???

Billie

I have to do something to shock the old body!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Fantastic w/o BRother Triple!!!

Arch

Thanks. I can't let you get too far ahead of me, now can I?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

dammit! Nice #'s! ok...ok...time for this fat ass to get back at it....
505 rack deads....holy schnikes!!!!!!
(I'm trying to put that into a useful everyday perspective: For me...some ass-hat refusing to leave the club..and forcing me to become pro-active in is early departure: Average guy = 180lbs.... me: can rack dead....505.....if guy is on ground, grab him and haul him up REAL quick like and in a hurry...like a small sack of flour....in front of several hundreds of pairs of eyes...Guys: hmm,..he just tossed that guy like it was nothing....think I will behave. Women: hhmm...is it hot in here? wonder if we'd have cute kids???)

don't worry....in my day dreams, I don't wear a cape...

Burner

You could always rescue a fair maiden trapped under a car. Just lift it up and let her crawl out. She'd be forever grateful, I'm sure.

Or you might just be walking past a hottie in the weight room with a 65 lb barbell stuck on her chest.

Posted by: Devlin

Quote:

Originally Posted by Triple Threat

Burner

You could always rescue a fair maiden trapped under a car. Just lift it up and let her crawl out. She'd be forever grateful, I'm sure.

Or you might just be walking past a hottie in the weight room with a 65 lb barbell stuck on her chest.

Funny, very funny. However, I escaped on my own with no help from any man

Posted by: gwcaton

Nice wo !!!!!

There is no stopping Big Daddy Trip

Posted by: yellowmoomba

Nice PRs

I see you are adding more weight to your dips and pullups.

Posted by: Pylon

Dang, Trips. Nice wieghts you're throwing around!

Posted by: boilermaker

I'm a little late here, so, what everyone else said. Way to go Trips

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Nice wo !!!!!

There is no stopping Big Daddy Trip

Gary

Thanks. I can only hope so.

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

I see you are adding more weight to your dips and pullups.

YM

I've got start sometime or I'll never catch up to you.

Posted by: Triple Threat

Pylon and boiler

Thanks muchly!

Posted by: Triple Threat

Yesterday’s workout fell victim to my cold. Although I was starting to feel better by Thursday night, I think it was more wishful thinking than reality that I would be able to workout on Friday. I packed my stuff for the gym, but didn’t set the alarm. I thought that if I could wake up on my own, I’d workout, otherwise I’d just sleep in. As it turned out, the extra three hours of sleep was what my body really needed.

I then had to decide do I a)just skip Friday’s workout and continue with the normal rotation, b)slide the next couple of workouts to the right and fit yesterday’s in, or c)double up on Saturday, doing one workout in the morning and the other in the afternoon.

Sanity prevailed and I wound up doing a mixed workout, deadlifts plus an abbreviated dynamic effort upper body workout.

Sat, Feb 11 DE Bench + Deadlifts

Suspended Bench Press (bar set about 2-3” above chest)
185 x 3 (8 sets)

Incline BB Press

175 x 8
205 x 3
145 x 12

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 1
485 x 1
500 x 1 (that ties a PR)

Close Grip Bench Press

165 x 10
185 x 5
135 x 15

Lat Pulldowns

14 plates x 10
16 plates x 4
10 plates x 15

BB Rows (double underhand grip)

195 x 9
215 x 5
155 x 12

Ab Crunch Machine
90 x 12
135 x 12
160 x 7

Soccer Field Cardio
Jog one length, sprint back, catch breath. Repeat 3 times.

Body weight: 229 (dressed). I’ve gone from fluctuating between 222 and 228 to between 226 and 231. Pants still fit the same, though. Since the beginning of the year, I’ve doubled my creatine intake from 10g on workout days and 5g on non-workout days. Strength has been increasing somewhat along with the weight. As long as I don’t have to buy any new pants, I’ll ride this experiment out a little longer.

Posted by: Triple Threat

Time to introduce another member of the "family". She's Anorexic Annie, and I've seen more meat on a picked-over Thanksgiving turkey carcass. She came in and did a couple of sets of swinging leg extensions and then sat down on the shoulder press machine. I don't recall her actually lifting any weight on it, perhaps she thought it was a chair.

Posted by: Devlin

Ohh I shouldn't laugh, that actually sad to see someone that thin who is still working out. The damage she is doing to her body just leaves me shaking my head.

As for you Trip

Great come back from being sick.

Posted by: Archangel

FANTASTIC PR my Friend, I knew youd HIT 500, way to go!!! Great w/o too Brother Triple!!!
Annorexic Annie huh??? What is with some people???

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Yesterday’s workout fell victim to my cold. Although I was starting to feel better by Thursday night, I think it was more wishful thinking than reality that I would be able to workout on Friday. I packed my stuff for the gym, but didn’t set the alarm. I thought that if I could wake up on my own, I’d workout, otherwise I’d just sleep in. As it turned out, the extra three hours of sleep was what my body really needed.

I then had to decide do I a)just skip Friday’s workout and continue with the normal rotation, b)slide the next couple of workouts to the right and fit yesterday’s in, or c)double up on Saturday, doing one workout in the morning and the other in the afternoon.

175 x 8
205 x 3
145 x 12

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 1
485 x 1
500 x 1 (that ties a PR)

Close Grip Bench Press

165 x 10
185 x 5
135 x 15

Lat Pulldowns

14 plates x 10
16 plates x 4
10 plates x 15

BB Rows (double underhand grip)

Nice wo Trip

Glad to see your experiment is working for. I was thinking of getting back to creatine. Maybe next month when I can get it bogo .

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

As for you Trip

Great come back from being sick.

Devlin

Thanks. I've been thinking maybe I should get sick again next week and see if I can beat the record.

Hey, I could be on to some new training technique.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

FANTASTIC PR my Friend, I knew youd HIT 500, way to go!!! Great w/o too Brother Triple!!!
Annorexic Annie huh??? What is with some people???

Arch

Thanks. It came a lot sooner than I had thought. Just had one of those good days in the gym - it does happen every once in a while.

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Nice wo Trip

Glad to see your experiment is working for. I was thinking of getting back to creatine. Maybe next month when I can get it bogo .

Gary

Thanks. Creatine is relatively inexpensive, so it's not a big financial drain, but what is bogo?

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Gary

Thanks. Creatine is relatively inexpensive, so it's not a big financial drain, but what is bogo?

Buy one get one FREE

Posted by: Triple Threat

Today is bonus cardio day!

So far I've done two 20-minute sessions of HISS.

And after dinner, I'll go back outside for another session, perhaps 30 minutes or so.

What is HISS you might ask?

It stands for High Intensity Snow Shoveling. Sure hope the gym is open early tomorrow.

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Today is bonus cardio day!

So far I've done two 20-minute sessions of HISS.

And after dinner, I'll go back outside for another session, perhaps 30 minutes or so.

What is HISS you might ask?

It stands for High Intensity Snow Shoveling. Sure hope the gym is open early tomorrow.

I do not envy you in the least . But I guess all that white stuff is good for something .

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Today is bonus cardio day!

So far I've done two 20-minute sessions of HISS.

And after dinner, I'll go back outside for another session, perhaps 30 minutes or so.

What is HISS you might ask?

It stands for High Intensity Snow Shoveling. Sure hope the gym is open early tomorrow.

you might be on to something my Friend!!!

Posted by: yellowmoomba

500 on DL's!!!

Have fun with the HISS ....

Posted by: Devlin

Quote:

Originally Posted by Triple Threat

Today is bonus cardio day!

So far I've done two 20-minute sessions of HISS.

And after dinner, I'll go back outside for another session, perhaps 30 minutes or so.

What is HISS you might ask?

It stands for High Intensity Snow Shoveling. Sure hope the gym is open early tomorrow.

Atleast someone is making the best of all that white stuff. But you know they do make these wonderful machines called snow blowers

I hear they make moving snow easier

Posted by: boilermaker

TT, if you run into a BOGO Snowblower deal let me know. I need one, too.

Posted by: b_reed23

we have some snow here too...got pretty icy the last few days

awsome couple of workouts, Trips, those deads are amazing!

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

500 on DL's!!!

Have fun with the HISS ....

YM

Love HISS. Nothing like shoveling snow while it's whipping at 50 mph into your face! Luckily, we didn't get it as bad as those in Philly and NYC. We had only 7-10 inches here. It is hard to tell because of all the drifting.

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

But you know they do make these wonderful machines called snow blowers

I hear they make moving snow easier

Devlin

Yes, I've heard of them, but I can't justify spending $500-$700 for something I'd get to use 2 or 3 times a year. It's not just the initial outlay, but then you've got maintain it too. Too much time for so little payback.

I do have a riding lawn mower with a blade, which is what I normally use, but this time there was a sheet of ice on the bottom of the snow, and I wouldn't have been able to get any traction, which would be a big problem since my driveway is on an incline.

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

TT, if you run into a BOGO Snowblower deal let me know. I need one, too.

boiler

Do any of the places like Home Depot have year end clearances? If I were going to invest in one, that's the place I'd look.

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

we have some snow here too...got pretty icy the last few days

awsome couple of workouts, Trips, those deads are amazing!

Billie

After we got through January, I thought we might have a snowless winter. Oh well, I can handle one storm a year.

Posted by: Triple Threat

Mon, Feb 13 ME Squat

Squats (all sets full squats)
135 x 3
185 x 3
225 x 3
275 x 3 (up 1 rep)
315 x 1
335

(still stuck at the bottom)

Walkouts + 5 sec hold
405
455
495
545

Good Mornings
225 x 3
255 x 3

Speed Deadlifts
315 x 1 (4 sets)

Squats

185 x 13
205 x 6
225 x 4

BB Shrugs (behind back)

315 x 15
345 x 10
385 x 5

45 deg Leg Press

630 x 15
690 x 10
780 x 5

Lying Leg Curl

68 x 15
81 x 10
93 x 5

Ab Crunch Machine
90 x 15
135 x 10
160 x 8
160 x 4

Cardio

Squats seem to be stuck. I’m thinking of switching squat and deadlift days, so that I’ll have an extra day of rest after deads before tackling heavy squats.

Posted by: Devlin

LOL...my parents and sister are just outside of Philly. However, I think my dad and the neighbor both have snowblowers. When they get snow like this it's like watching Tim Allen and Bob Vela (I know I screwed up his name) have a "more power" competition.

Boys and their toys

If not the neighbor's son has a snow removal business so they set

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Mon, Feb 13 ME Squat

Squats (all sets full squats)
135 x 3
185 x 3
225 x 3
275 x 3 (up 1 rep)
315 x 1
335

(still stuck at the bottom)

Walkouts + 5 sec hold
405
455
495
545

Good Mornings
225 x 3
255 x 3

Speed Deadlifts
315 x 1 (4 sets)

Squats

185 x 13
205 x 6
225 x 4

BB Shrugs (behind back)

315 x 15
345 x 10
385 x 5

45 deg Leg Press

630 x 15
690 x 10
780 x 5

Lying Leg Curl

68 x 15
81 x 10
93 x 5

Ab Crunch Machine
90 x 15
135 x 10
160 x 8
160 x 4

Cardio

Squats seem to be stuck. I’m thinking of switching squat and deadlift days, so that I’ll have an extra day of rest after deads before tackling heavy squats.

Great w/o Brother Triple!!! When my squats where stuck, I switched to pre-exhausts, and my squats jumped back up!!! Just my 2 cents my Friend!!!

Posted by: boilermaker

Quote:

Originally Posted by Triple Threat

boiler

Do any of the places like Home Depot have year end clearances? If I were going to invest in one, that's the place I'd look.

I don't know. If I buy one it will be at an estate sale or auction. Like you said, big initial investment that just sits around most of the time.

Nice workout, Trips

Posted by: gwcaton

Nice wo Trip ,
what exactly is a speed deadlift ? Sounds like torture . What is its purpose ?

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

When my squats where stuck, I switched to pre-exhausts, and my squats jumped back up!!! Just my 2 cents my Friend!!!

Arch

That's interesting. I wonder why tiring them out first would be beneficial? I wish I could nail the weak link. It was easy for bench and deads, but I haven't found it for squats yet.

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

what exactly is a speed deadlift ? Sounds like torture . What is its purpose ?

Gary

It's doing the lift as fast as possible while maintaining good form. The suggested weight is about 60% of 1RM, and you're supposed to apply the same amount of force that you would use on a 1RM. So in theory you'd be moving the 60% weight much faster. It's supposed to develop explosive speed. Does it work? Dunno, but it doesn't seem to hurt. Plus I use it to check my form, making sure I'm not developing any bad habits.

Posted by: Triple Threat

I've decided to make yet another (minor) change to the workout schedule. Since max DLing on Friday leaves only 2 days for recovery until max squatting on Monday, I'm going to switch Mon and Fri, doing max DL on Mon and max squat on Fri. Hopefully the extra day of rest (and a non-workout day besides) will kick start my stalled squats. So if you're waiting for me to top that 500 lb DL, it'll have to wait until next week.

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Arch

That's interesting. I wonder why tiring them out first would be beneficial? I wish I could nail the weak link. It was easy for bench and deads, but I haven't found it for squats yet.

Seriously, try 'em!!! Keep the same weight your at now, only do them after a pre-exhaust, do a 3 week cycle like that, and then test it, I will almost guarantee you'll smash the plateau!!! It's not easy by any means, but I really enjoy the pre-exhausts!!!

Posted by: boilermaker

You all dug out yet!? Looks like you guys got throttled out there.

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

You all dug out yet!? Looks like you guys got throttled out there.

boiler

We got only about 7-9 inches where I live and we were pretty much dug out by Sunday night. Areas further south got it worse - Philly with about 20 inches and NYC with 27. There were no school cancellations or even delays for Monday. And the gym was open bright and early, with all the slackers staying home.

Interestingly, the place where I work was shut down on Monday due to a water main break that occurred Sunday afternoon. So I wound up with a bonus day off!

Posted by: boilermaker

Quote:

Originally Posted by Triple Threat

Interestingly, the place where I work was shut down on Monday due to a water main break that occurred Sunday afternoon. So I wound up with a bonus day off!

7-9 isn't too bad. 27

. I remember in 1977 when I was a kid, we had snow up to the roofline of our house. I had one heck of a cool snow fort!

That's great when you get an unexpected day off. My wife is a teacher, so I have to suffer with getting up and going to work while she sleeps in once in a while.

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

I've decided to make yet another (minor) change to the workout schedule. Since max DLing on Friday leaves only 2 days for recovery until max squatting on Monday, I'm going to switch Mon and Fri, doing max DL on Mon and max squat on Fri. Hopefully the extra day of rest (and a non-workout day besides) will kick start my stalled squats. So if you're waiting for me to top that 500 lb DL, it'll have to wait until next week.

Damn !!!!! Looks like I lose

We had a pool going and I picked this week

Posted by: Devlin

Quote:

Originally Posted by Triple Threat

Interestingly, the place where I work was shut down on Monday due to a water main break that occurred Sunday afternoon. So I wound up with a bonus day off!

Y'all can keep all that white stuff, I'll stick with the 4" or less that gone with 24 hours

Posted by: b_reed23

I agree !

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

I'll stick with the 4" or less

Quote:

Originally Posted by b_reed23

I agree !

You two are sure easy to please!

Posted by: Triple Threat

Wed, Feb 15 ME Bench

Suspended Bench Press
135 x 3
185 x 3
225 x 3
255 x 3
265 x 1
275 x 1 PR
285

I found a way to do these so that I start out about 1 inch above chest level. This makes it much harder and even the 255 was a struggle.

Decline Bench Press

215 x 10
235 x 5
175 x 13

Pull-ups

BW+5 x 6
BW+10 x 3
BW-16 x 7, BW-22 x 3 (back on welfare

)

BB Rows (double underhand)

195 x 10
225 x 5
155 x 15

Dips

BW+20 x 9
BW+30 x 5
BW x 12

Skull Crushers

65 x 10
85 x 4
45 x 15

DB Military Press

40 x 10 (up 1)
50 x 3 (down 1)
25 x 15 (up 5)

Machine Preacher Curls new this week
62 x 10
75 x 5
50 x 13

Hanging Leg Raises
10
9
6

Cardio
5 minutes of intervals on an elliptical machine

Workout time (weights only): 80 minutes

Posted by: b_reed23

WOOHOO...awsome Rows!!!!!!!!

Posted by: gwcaton

Pr's , lots of thumbs up, , dips looking good ... Nice wo Trip

Posted by: Archangel

Excellent PR, and Solid w/o Brother Triple!!! How did you like the underhand grip for rows???

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

WOOHOO...awsome Rows!!!!!!!!

Thanks, Billie.

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Pr's , lots of thumbs up, , dips looking good ... Nice wo Trip

Gary

Thanks. Thumbs are still pointing up, but the increases in reps are starting to slow down. Well, except for those damn pull-ups, that is.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Excellent PR, and Solid w/o Brother Triple!!! How did you like the underhand grip for rows???

Arch

I'm finding it easier to hold the bar with the underhand grip, and as a result, I can focus more on feeling it in the back. It was a little awkward the first time, but feels very comfortable now.

Posted by: yellowmoomba

That's a lot of thumbs up! Nice PR

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Good stuff my Friend!!!

Posted by: Devlin

Posted another great workout with lots of :thumbups:

Posted by: Triple Threat

The snow is melting fast as the temps were in the mid 50's plus the sun was out almost all day. We've got a repeat tomorrow, so I'm hoping the field will be clear enough for some outdoor cardio on Friday.

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

That's a lot of thumbs up! Nice PR

YM

Thanks. I'm looking for one more PR next DL day.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Good stuff my Friend!!!

Thanks for tip on that one, Arch.

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Thanks for tip on that one, Arch.

My Pleasure my Friend!!!

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

Posted another great workout with lots of :thumbups:

Devlin

Thanks

Posted by: boilermaker

Nice looking workout, TT.

Posted by: b_reed23

we are close to 70 for today and tomorrow...and this weekend we're expecting another snowstorm...

I've got my meds ready though

Posted by: Triple Threat

I've been considering a career change lately. Kinda getting bored with what I'm doing. I've got a couple of possibilities in mind, one of which is writing greeting cards. What do you think of this as a Valentine's Day card?

My love for you knows no bounds
As long as you keep buying rounds.
And nothing ever shall come between us
Except my throbbing rock-hard penis.

Posted by: dougnukem

You know, I venture in here to see what's going on in your journal and what do I see...................................

That you're a great poet!

Posted by: Devlin

Quote:

Originally Posted by Triple Threat

I've been considering a career change lately. Kinda getting bored with what I'm doing. I've got a couple of possibilities in mind, one of which is writing greeting cards. What do you think of this as a Valentine's Day card?

My love for you knows no bounds
As long as you keep buying rounds.
And nothing ever shall come between us
Except my throbbing rock-hard penis.

I'm sure someone would buy that one.

Posted by: boilermaker

Here's the shortest fairy tale I've heard

Man proposes to woman. Woman says no. Man hunts, fishes, plays cards, drinks beer with buddies and watches espn in his underwear. Lives happily ever after and dies rich.

Posted by: b_reed23

wow...that IS priceless!!

Posted by: Triple Threat

Quote:

Originally Posted by dougnukem

You know, I venture in here to see what's going on in your journal and what do I see...................................

That you're a great poet!

Doug

Were you perhaps expecting a workout?

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

I'm sure someone would buy that one.

Devlin

I can't draw very well, though. Interested in illustrating it?

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

Here's the shortest fairy tale I've heard

Man proposes to woman. Woman says no. Man hunts, fishes, plays cards, drinks beer with buddies and watches espn in his underwear. Lives happily ever after and dies rich.

boiler

Sounds utopian!

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

wow...that IS priceless!!

Billie

I'll extend the same offer to you as I did to Devlin.

Posted by: Triple Threat

Fri, Feb 17 ME Squat

Squats (full squats with a 3 second pause at the bottom)
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 1
285 x 1
295

Good Mornings
135 x 5
185 x 5
225 x 5
245 x 5
265 x 2

BB Shrugs (front)

345 x 8
385 x 5
315 x 12

45 deg Leg Press

720 x 9
810 x 5
680 x 12

SLDL

haven’t done these in a couple of weeks
225 x 8
255 x 5
205 x 12

Seated Calf Raises

135 x 7
160 x 3
115 x 11

Ab Crunch Machine
90 x 12
135 x 12
160 x 10
160 x 8

Time: 70 minutes

Cardio Football field sprints
40 yd sprint, 20 yd jog, 40 yd sprint, 20 yd walk (4 times)
rest
repeat 2 times
rest
repeat 2 times

Posted by: yellowmoomba

3 second pauses..............

That's crazy!!

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

3 second pauses..............

That's crazy!!

YM

The latest attempt to get my squats "unstuck".

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

YM

The latest attempt to get my squats "unstuck".

Nice wo Trip

Cardio too

Have you tried 1 1/2's on your squats ? Somebody on here use to do them I can't remember who ? Saw someone doing them on FIT TV this morning whilst I was doing my bike ride

Posted by: b_reed23

AWSOME workout TT...

Every time I see your weight on Good Mornings, it makes me wanna cringe....

on the offer....you know, I aced Art class all through High School, and my major in college was creative writing.....

I'll need a nude male model for this project however

(seriously, I do need to start painting/writing again...it was good therapy!

)

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

3 second pauses..............

That's crazy!!

OMG, you are Insane too!!! Excellent w/o BRother Triple!!!
800 pounds...................................

AWESOME!!!

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Nice wo Trip

Cardio too

Have you tried 1 1/2's on your squats ? Somebody on here use to do them I can't remember who ? Saw someone doing them on FIT TV this morning whilst I was doing my bike ride

Gary

Thanks. Hard to pass up outdoor cardio when it's 50 degrees. I haven't done 1 1/2's in a very long time and I didn't really give them much of a chance, doing them for only a couple of weeks. The movement felt somewhat awkward to me.

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

AWSOME workout TT...

Every time I see your weight on Good Mornings, it makes me wanna cringe....

Billie

Thanks. Good mornings are a great exercise. I love it when people tell me it's bad for my back.

Posted by: Devlin

Awsome workout

Just reading 3 sec pause on squats makes me want

. I will have to defer the drawing to Billie, I suck at it, but wouldn't mind practicing if nude male models were involved.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

OMG, you are Insane too!!! Excellent w/o BRother Triple!!!
800 pounds...................................

AWESOME!!!

Arch

Thank you very much. I like the new avatar.

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

I will have to defer the drawing to Billie, I suck at it, but wouldn't mind practicing if nude male models were involved.

Devlin

Practice makes perfect!

Posted by: dougnukem

Quote:

Originally Posted by Triple Threat

Fri, Feb 17 ME Squat

Squats (full squats with a 3 second pause at the bottom)
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 1
285 x 1
295

Good Mornings
135 x 5
185 x 5
225 x 5
245 x 5
265 x 2

BB Shrugs (front)

345 x 8
385 x 5
315 x 12

45 deg Leg Press

720 x 9
810 x 5
680 x 12

SLDL

haven’t done these in a couple of weeks
225 x 8
255 x 5
205 x 12

Seated Calf Raises

Hey, looks like there are w/o's in this journal. Great job man! Sprints eh? Might have to try those when I go back to doing my squadron morning runs next week.

Posted by: boilermaker

I keep seeing good mornings in here and I keep saying no to them. Maybe I should reconsider. I think lower back strength limits me more than anything on squats.

Posted by: Triple Threat

Quote:

Originally Posted by dougnukem

Hey, looks like there are w/o's in this journal. Great job man! Sprints eh? Might have to try those when I go back to doing my squadron morning runs next week.

Doug

Of course there are workouts in here!

Four of them a week, to be exact.

What are squadron runs? Is it where you strap some weight on your back and go out and run 5 miles in combat boots?

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

I keep seeing good mornings in here and I keep saying no to them. Maybe I should reconsider. I think lower back strength limits me more than anything on squats.

boiler

They're a great exercise for the lower back. Make sure you start light and get the form down. This is one exercise you don't want to get careless with.

Posted by: boilermaker

Quote:

Originally Posted by Triple Threat

boiler

They're a great exercise for the lower back. Make sure you start light and get the form down. This is one exercise you don't want to get careless with.

They intimidate me, but I think I need to get stronger in that area and they would probably help get me there quicker than hypers.

Posted by: Triple Threat

Do you have access to a 20 lb barbell? Start with that. Hell, put your son on your shoulders, have him hold on to your head, grab his legs firmly, and slowly bend over.

Posted by: Pylon

I like good mornings, but Trips is right about form. You gots to be careful on them.

Posted by: Archangel

Quote:

Originally Posted by Pylon

I like good mornings, but Trips is right about form. You gots to be careful on them.

More words of wisdom!!! Although I tend to stay away from them myself!!!

Posted by: dougnukem

Quote:

Originally Posted by Triple Threat

Doug

Of course there are workouts in here!

Four of them a week, to be exact.

What are squadron runs? Is it where you strap some weight on your back and go out and run 5 miles in combat boots?

Not in the AF.

No, we do morning PT (physical training) 3 times/week. We run 3 miles and do calastenics, pushuips, situps, exc..

Posted by: Triple Threat

Sat, Feb 18 DE Bench

Suspended Bench Press (bar set about 1” above chest)
195 x 3 (8 sets)

Incline BB Press

175 x 10
205 x 3
145 x 14

Close Grip Bench Press

175 x 7
195 x 5
145 x 12

Tricep Extensions (Rope) (added in this week, med and high reps only)
5 plates x 8
4 plates x 11

Lat Pulldowns

15 plates x 7
16 plates x 5
11 plates x 12

HS Low Rows (new this week)
120 x 10
170 x 5
110 x 15

BB Military Press

95 x 10
115 x 5
65 x 15

BB Curls

75 x 7
85 x 5
65 x 12

Hanging Leg Raises
10
7

Time: 70 minutes

Cardio
Session #1. Elliptical machine – 10 minutes.
Session #2. Soccer field jog, sprint, and rest (5 times).

Body weight: 232 in workout clothes.

Posted by: Archangel

Awesome w/o BRother Triple!!! Look at all those thumb ups too my Friend!!!

Posted by: Devlin

Fantastic workout. Lots of

Posted by: dougnukem

Great w/o man!

Posted by: b_reed23

awsome TT!!!!!!!!!!!

Posted by: Triple Threat

Arch, Dev, Doug, and Billie

Thank you all!

Posted by: Triple Threat

Mon, Feb 20 ME DL + DE Squat

Speed Squats (8" box)
155 x 2 (6 sets)

Deadlifts
135 x 3
225 x 3
315 x 1
405 x 1
505 x 1 PR

Shrugs (rear)

365 x 8
405 x 5
335 x 15

Squats
205 x 10 (up)
225 x 5 (up)
185 x 11 (down)

Lying Leg Curl

87 x 10
100 x 5
75 x 12

Seated calf raises

135 x 10
160 x 3
115 x 14

Ab Crunch machine
90 x 15
135 x 10
160 x 7

Time: 65 minutes

Cardio – 12 minutes on elliptical machine

Posted by: Devlin

I see lots of

and congrats on the PR!!

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

I see lots of

and congrats on the PR!!

Dev

Thanks. I was pleased with the workout, except for the last set of squats when my back finally had enough.

Posted by: DeadBolt

Wow bud much congrats on all the big lifts around here! Your kickin ass man!

Yes hypers are a great exercise! If I were still able to do them I would def be able to squat some more b/c my lower back faisl before my legs! But gym rules do not allow...unless I wake up earlier and get into the gym before the head boss does!

Posted by: b_reed23

awsoeme PR! from 405 to 505...that's quite a jump!

Posted by: gwcaton

Entire wo looks great but 505 is fantastic

Posted by: Archangel

Quote:

Originally Posted by gwcaton

Entire wo looks great but 505 is fantastic

AMEN!!!

Posted by: Triple Threat

Quote:

Originally Posted by DeadBolt

Wow bud much congrats on all the big lifts around here! Your kickin ass man!

Yes hypers are a great exercise! If I were still able to do them I would def be able to squat some more b/c my lower back faisl before my legs! But gym rules do not allow...unless I wake up earlier and get into the gym before the head boss does!

DeadBolt

Thanks, DB. What exercise are you not allowed to do in the gym?

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

awsoeme PR! from 405 to 505...that's quite a jump!

Billie

The 405 wasn't as light as it normally is. I felt I had one good pull left, so I went for the gold.

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Entire wo looks great but 505 is fantastic

Gary (and Arch, too)

Thanks, guys. I'm feeling it right now, my entire body is fatigued.

Posted by: boilermaker

505

. Now I'm going to have to call you qt instead of tt. Great job!

Posted by: DeadBolt

Quote:

Originally Posted by Triple Threat

DeadBolt

Thanks, DB. What exercise are you not allowed to do in the gym?

As if right now I can't do good mornings and I get evil eyes when I do standing db presses but they dont have the balls to say anything to me or I'll go ape shit.

But the good mornings are out! I got chewed out by the owner of my gym plus like 15 of the "old timers" saying hyper ext's do the same thing. I wasn't gonna get into a brawl with em so i just walked to the other side of the gym and left it alone.

Posted by: gwcaton

Quote:

Originally Posted by boilermaker

505

. Now I'm going to have to call you cutie instead of tt. Great job!

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

505 . Now I'm going to have to call you cutie instead of tt.

Quote:

Originally Posted by gwcaton

I appreciate the comment, boiler, but this train doesn't stop at that station.

Gary

Nice one!

Posted by: Triple Threat

Quote:

Originally Posted by DeadBolt

But the good mornings are out! I got chewed out by the owner of my gym plus like 15 of the "old timers" saying hyper ext's do the same thing. I wasn't gonna get into a brawl with em so i just walked to the other side of the gym and left it alone.

DB

Unbelievable is all I can say about that.

True, the hyperextensions work the lower back, just as the GMs do, but I think of the hypers as more of an isolation exercise, while the GMs are more of a compound exercise and get the entire back side (or posterior chain, as the edumacated folks say).

Hypers are "safer" which is probably why the "old timers" prefer those. Easier, too. Most people don't like to actually work hard in the gym.

Posted by: DeadBolt

Quote:

Originally Posted by Triple Threat

Hypers are "safer" which is probably why the "old timers" prefer those. Easier, too. Most people don't like to actually work hard in the gym.

You nailed it! Believe me hypers have nothing on GM's! I use to do hypers and my deadlifts/squats would gradually grow in time....I started a routine where I incorporated heavy GM's int here and my deadlifts/squats just started to sky rocket! But now I just deal with it untile I get pissed off and change gyms!

Posted by: dougnukem

Quote:

Originally Posted by DeadBolt

Guess they're not "morning" people.

I kill me!

Posted by: Devlin

Quote:

Originally Posted by DeadBolt

Wow, I have yet to see anyone say something about not doing a particular exercise at my gym. I have had one guy who did give me a suggestion about foot placement on hack squats and seen a few others give helpful suggestions regarding lifting, but no one even says a word when people drop weights at my gym.

Posted by: DeadBolt

Quote:

Originally Posted by Devlin

My place is very strict and depending what time of the cycle everyone is on depends on the moods. Everyone is their is so juiced up its not even funny so the mood swings are rediculous!

Posted by: Devlin

Quote:

Originally Posted by DeadBolt

My place is very strict and depending what time of the cycle everyone is on depends on the moods. Everyone is their is so juiced up its not even funny so the mood swings are rediculous!

Sounds like a bunch of women with PMS

Posted by: DeadBolt

Quote:

Originally Posted by Devlin

Sounds like a bunch of women with PMS

Feels like it LOL....you have drama at the work place I have it at my workout place!

Posted by: Devlin

Quote:

Originally Posted by DeadBolt

Feels like it LOL....you have drama at the work place I have it at my workout place!

Ohh no at the gym we have the soap opera with the "family" and then there are a few of the juicing crowd, but they seem to be in control maybe because we have a large law enforcement crowd at my gym.

Posted by: Triple Threat

Wed, Feb 22 ME Bench

Suspended Bench Press
135 x 3
185 x 3
225 x 3
275 x 1
280 x 1 PR
285 x 1 PR
290

Decline Bench Press

225 x 8
245 x 3
185 x 13

Pull-ups

BW+10 x 5.5
BW+20 x 3
BW x 6 + 4 negatives

BB Rows (double underhand)

205 x 7
235 x 4
175 x 13

Dips

BW+20 x 10
BW+35 x 5
BW x 13

Skull Crushers

75 x 8
85 x 5
65 x 11

DB Military Press

45 x 9
50 x 4
30 x 10 (weight was up, but didn’t quite make the target range)

Machine Preacher Curls

75 x 10
87 x 5
62 x 11

Hanging Leg Raises

7
6

Workout time (weights only): 75 minutes

Cardio
15 minutes of intervals on an elliptical machine

BW: 232

I woke up at 3:45 feeling surprisingly wide-awake. After a quick trip to the bathroom, I headed back to bed, hoping that I could fall asleep and get another 30 minutes of sleep, but knowing that I was too awake for that to happen. I glanced at the clock again, and now that I could see it clearly, it was 2:45! And I wasn’t tired!

An hour and half later I was still awake, so I said the hell with trying to sleep, I’ll just get up. I have a feeling that sometime this afternoon I’m going to crash big time. Sure wish I had an office with a couch.

Posted by: DeadBolt

Quote:

Originally Posted by Devlin

the juicing crowd, but they seem to be in control maybe because we have a large law enforcement crowd at my gym.

Hahaha that never stops my guys....75% of them are cops themselves. My gym has been closed down twice for distribution and the owner has been in trouble so many times for it but he gets out f it b/c he's well connected.

But hell its a great gym and half the guys would bend over backwards for ya but there are the select few people and rules that suck!

Posted by: DeadBolt

Quote:

Originally Posted by Triple Threat

I have a feeling that sometime this afternoon I’m going to crash big time. Sure wish I had an office with a couch.

You can almost bank on that one LOL!

Awsome workout bud! Some damn good lifts!

Quick question...each exercise do you always start heavy, increase weight, the drasticly decrease and hit reps? Or did that just happen by chance?

Posted by: Triple Threat

Quote:

Originally Posted by DeadBolt

So juicing is OK, but don't you dare do any Good Mornings?

Posted by: Devlin

Quote:

Originally Posted by Triple Threat

So juicing is OK, but don't you dare do any Good Mornings?

What do you expect they are men

Fantastic workout!!! LOts of

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

What do you expect they are men

Yeah, they are men!

Hey wait a minute!

Posted by: Triple Threat

Quote:

Originally Posted by DeadBolt

DB

Thank you. The weights and reps are planned. I stole the idea from Iron Man Training (check the sub-forum in the Training forum). The premise of his training program is that there are 3 different types of muscle fibers, and they are stimulated (recruited?) by different rep ranges, 6-10, 3-5, and 11-15, with that being the optimal order. He also advocates just one compound exercise per body part, with one set in each rep range per exercise.

I'm not following his program exactly. I'm still following the Westside template, but I'm using the Iron Man rep scheme for my accessory exercises. I've also been adding a second exercise in some cases. It took a few weeks to find the correct weight to use in all cases. Interestingly, my deadlift has gotten much better since starting that rep scheme, but the bench and squat are somewhat holding steady. The accessory lifts are still going up, so perhaps I'm not at a high enough weight for there to be carryover to the bench and squat yet.

Another thing he advises is to take a week off every 6 weeks.

As long as the strength keeps going up, I see no need to stop.

Posted by: DeadBolt

Quote:

Originally Posted by Triple Threat

As long as the strength keeps going up, I see no need to stop.

Sounds good....I've read a little bit about that but never got into it to detailed! Interesting!

Posted by: DeadBolt

Quote:

Originally Posted by Triple Threat

So juicing is OK, but don't you dare do any Good Mornings?

Posted by: Devlin

Quote:

Originally Posted by Triple Threat

Yeah, they are men!

Hey wait a minute!

Posted by: gwcaton

Nice wo again Trip ,

More PR's

I haven't had a PR is soooooo loooooooong . I might try for one tomorrow

Posted by: PreMier

Congrats on the PR's and look at all those pullups!! hahaha

Posted by: Archangel

Awesome w/o Brother Triple, Incredible PR's too!!! How did it look when you where up on "Arch time" LOL!!!

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Nice wo again Trip ,

More PR's

I haven't had a PR is soooooo loooooooong . I might try for one tomorrow

Gary

Thanks. The only reason I'm hitting PRs is because I've started doing a new exercise.

You should try it!

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

Congrats on the PR's and look at all those pullups!! hahaha

Jake

Welcome back!

Been busy or slacking?

I'm making a concerted effort on the pull-ups. We're trying to catch up to yellowmoomba. He's doing them with 100+ lbs.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Awesome w/o Brother Triple, Incredible PR's too!!! How did it look when you where up on "Arch time" LOL!!!

Arch

Thanks. It was dark and quiet. Had the gym been open, I might have gone then.

Posted by: PreMier

Yea, YM and NT were always doing them with crazy weight. I have just been busy.. life is busy now lol

Posted by: b_reed23

sorry I havent been around....these 12hr days are killing me...your last workout looked great, I promise to catch up more later!!

Posted by: Pylon

Heya Trips

Posted by: boilermaker

How's it going, TT!

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

sorry I havent been around....these 12hr days are killing me...your last workout looked great, I promise to catch up more later!!

Billie

I know you've been busy. 12 hr work days!

Afternoon cardio.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Heya Trips

Pylon

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

How's it going, TT!

boiler

Just finished dinner. Baked chicken, a little pasta with sauce, and some more chicken. Now I'm in the deadly hour, that short time after dinner and before my pre-sleep protein drink when all I can think about is sweet stuff.

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Without question one of the toughest parts of the day.

Posted by: dougnukem

Quote:

Originally Posted by Triple Threat

If it makes you feel better, I'm on my 3rd beer.

Posted by: Devlin

Quote:

Originally Posted by Triple Threat

Ohh good I'm not the only one that craves sweets after dinner. I've been dieing for chocolate, but thankfully none in apartment.

Posted by: boilermaker

Quote:

Originally Posted by Triple Threat

Dangerous, indeed.

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

Ohh good I'm not the only one that craves sweets after dinner. I've been dieing for chocolate, but thankfully none in apartment.

I've been trying a chocolate drink made by EAS. It's called Advant Edge, advertised as a Carb Control Ready-to-Drink Shake.

11 fl oz.
100 calories
3 g fat (0 saturated)
2 g carb (1 g fiber)
15 g protein

So far it's working as a dessert substitute. We'll see how long it takes for me to get sick of them.

Posted by: Pylon

Yup, same one I use when I'm on the road. Had one for breakfast, as a matter of fact. Not too bad.

Try the coffee house line sometime. The numbers are about the same. They are pretty tasty.

Posted by: Triple Threat

Fri, Feb 24 ME Squat

Squats (Full squats. Triples were done with a 3 second pause at the bottom.)
135 x 3
185 x 3
225 x 3
275 x 3
295 x 1
315 x 1
325 x 1 PR for a full squat
335 x 1 PR for a full squat

Good Mornings
225 x 5
255 x 5
275 x 3

BB Shrugs (front)

365 x 6
395 x 3
315 x 13

45 deg Leg Press

770 x 6
860 x 3
680 x 15

SLDL
225 x 10 (up)
275 x 5 (up)
205 x 7 (down)

Seated Calf Raises

145 x 6
160 x 4
120 x 11

Ab Crunch Machine
90 x 15
135 x 15
160 x 10
170 x 4
170 x 3

Time: 80 minutes

Cardio
.25 mile jog
100 yd sprints (6 times)

BW: 234

Arch, did you lose another couple of pounds? Cause I found them.

I was surfing the internet the other night and stumbled across some videos of powerlifters squatting. I noticed that their stances were very wide, much wider than mine. I doubt that I could do a full squat with the stances some of them were using. I also noticed that their hand spacing on the bar was a bit wider than mine too. I was always under the impression that the hands should be as close as possible while still being able to maintain control of the bar, the idea being that it’s easier to keep all the body parts tight.

In addition to the videos I found this article titled Falling Forward in the Squat.

Hello!

That’s exactly my problem. I started reading and the points all seemed valid. Then I got to this one:

5. Your elbows are not under the bar. If your elbows are pointed backwards (towards your butt) then you are sure to fall forward. Simply attempt to bring your elbows forward and under the bar. There is no exercise that can help correct this; just make sure you have verbal cues.

I quickly went to my basement and trying not to think too hard about hand and arm placement, set up for a squat as I normally do. I then checked my arms and lo and behold, my elbows were pointing backwards. I couldn’t get them vertical until I widened my grip by a few inches.

So this morning, I made a concerted effort to keep the arms vertical. I also widened my stance a couple of inches. What a difference! I tripled 275 easily and could probably have doubled 295, but I had my sights set on bigger numbers. 315 went fairly easily also. The 325 and especially 335 weren’t exactly pretty, as they both had some forward lean, but by that point my back was starting to get tired and my form was starting to suffer, so I stopped there. It will take some getting used to, especially near 1RM when form starts to deteriorate, but I’m rather pleased with this new found information. So now my full squat 1RM matches my parallel squat.

And as for the weight gain, I’ve decided to continue the mini-bulk until the end of March or until my pants start getting too tight, whichever comes first.

Posted by: boilermaker

That's some good info, trips

. I'm definitely going to try that out.

Man, you are going at it on those power crunches. Good job on everything.

Posted by: Pylon

Great work, Trips!

Posted by: gwcaton

Nice wo Trip !

PR's. thumbs up , great job. Nice info. Now you have me curious what my form is/was in re: elbows.

Have a great weekend

Posted by: Pylon

I'm pretty sure I'm ok on that, mostly because my hands are really wide on my grip. Like bumping against the plates wide. Going any more narrow hurts my shoulder.

Posted by: Fitgirl70

TT

I just have to say again that I love the title of your journal.....trips me totally out to a T...

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

That's some good info, trips

. I'm definitely going to try that out.

Man, you are going at it on those power crunches. Good job on everything.

boiler

Dave Tate writes some really great articles. And see, you can teach an old dog new tricks.

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Nice wo Trip !

PR's. thumbs up , great job. Nice info. Now you have me curious what my form is/was in re: elbows.

Have a great weekend

Gary

Thanks and enjoy your visit with the outlaws!

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

I'm pretty sure I'm ok on that, mostly because my hands are really wide on my grip. Like bumping against the plates wide. Going any more narrow hurts my shoulder.

Pylon

Just how tall are you? What kind of wingspan do you have?

Posted by: Triple Threat

Quote:

Originally Posted by Fitgirl70

TT

I just have to say again that I love the title of your journal.....trips me totally out to a T...

Fitgirl

Do you know it took thousands of times through the thesaurus to think of that title?

Posted by: Archangel

Fantastic w/o Brother Triple!!! Mega congrats on the PR's too my Friend!!! Great input/advice on the Squats too, I place my hands just barely wider than my delts!!!

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Pylon

Just how tall are you? What kind of wingspan do you have?

I'm between 5'10" and 6'3", depending on which convience store I'm leaving.

I'd say finger to finger length is around 7 feet, but that is a guess.

Posted by: Archangel

Brother Triple, just had to be the 1000th post in here my Friend!!!

(CLICK HERE here to view the original thread with full colors/images)

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

Article Archives

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60