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Author Topic: splinterhands (quest for 300/400/500 at 181 by year end)  (Read 15584 times)
splinterhands
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« Reply #75 on: August 01, 2009, 05:20:42 PM »

Short easy bench workout

150 (+62lbs chain) X 3reps X 2 sets as fast as I could move the bar

150 (+62lbs chain) X 10 reps

Incline bench

150lbs (+62lbs chain) X 3 reps
150 no chain X 5 reps

I can really feel the inclines and have a huge chest pump. Smiley
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splinterhands
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« Reply #76 on: August 04, 2009, 06:30:57 PM »

Squats to a 15" bench

150lbs X 10
150lbs X 5
200lbs X 5
270lbs X 3
320lbs X 1
330lbs X 1 (PR)
340lbs X 1 (newer PR)
350 X should have stopped at 340. Grin  I slightly injured my neck leaning forward into the safety bars.  It's all good, I'm getting stronger.

My squats are still in the stage that I gain every week as long as push it.  I almost am starting to enjoy the heavy sets...almost.  I widened my stance somewhat, maybe I could call it 1/2 sumo?  I still don't really "feel" what it takes to really lift heavy in squats.  That could be because what I always done were 1/2 squats even though I didn't realize it at the time.  It's taking some time to really get any push at the bottom...
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splinterhands
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« Reply #77 on: August 07, 2009, 05:31:01 PM »

Closegrip Benchpress

150lbs X 10 reps
200lbs X 3 reps
230lbs X 2 reps
260lbs X 1 rep  (PR)
260lbs X 1 rep pretty easy pause at bottom

Curls, standing tricep extensions, laterals, ect

I'm sorta surprised I hit this one.  I slept about an hour last night, worked today in my cabinet shop today and finally got a few hours sleep this evening.  When I woke up, I got on here and logged on the political forum and got mad enough to go work out. Grin

My work schedule has got me all mixed up.  I've been on nights so long that I can't sleep anymore.  That throws off my diet and everything. Angry
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11venthhour
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« Reply #78 on: August 07, 2009, 08:14:37 PM »

a night schedule will screw everything up!

awesome PR!
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splinterhands
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« Reply #79 on: August 08, 2009, 06:50:28 AM »

Thanks!  I slept a solid 12 hours last night, finally. Smiley
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splinterhands
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« Reply #80 on: August 09, 2009, 08:46:21 AM »

Yesterday...Cardio on a row boat for a couple hours.

Today.  Short walk then deadlifts

Deadlifts with my new Chucky's and chalk.

150lbs X 10 reps
220lbs X 10 reps
270lbs X 3 reps
320lbs X 1 rep
370lbs X 1 rep
420lbs X 1 rep
460lbs X 1 rep (easy and I held it for several seconds)  (PR) Smiley Smiley Smiley

I got the 460 I missed a few weeks ago, thanks to the chalk as much as a strength increase.  I'm still undecided about the Chucky's although they seem to get you a little lower to the ground. 

The chalk most definately makes it easier to hold the bar and adds some weight to the pull but it tore my hands up.  I thought I had tough hands too.
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Zach Trowbridge
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« Reply #81 on: August 10, 2009, 08:46:58 AM »

Chucks give the most noticable benefit when you're using wider stances - sumo dl's and wide-stance squats.  Regular athletic or cross-training shoes make your foot roll around a lot, Chucks don't.  Not quite as substantial with conventional stancing except for the benefit of the lower sole.
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splinterhands
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« Reply #82 on: August 10, 2009, 05:22:36 PM »

Everything I deadlift is sumo-ish.  Not wide enough to smash toes under the plates but much wider than conventional.  I'm sure I'll get used to them again, just like seventh grade. Grin
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splinterhands
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« Reply #83 on: August 12, 2009, 05:51:02 PM »

Bench press heavy

150lbs X 10 reps
150lbs X 10 reps
220lbs X 3 reps
240lbs X 2 reps
270lbs X 1 rep
290lbs X 1 rep (20lb PR)  Smiley Smiley Smiley Smiley Smiley
150lbs (+62chain) X 8 reps  (going for some of that hypertrophy I keep hearing about)

Pecs fried, shoulders ok, triceps pumped, 20lbs PR...life's good.  I think I had 300 in me, which was my original goal for year end.  If I can just stick with it and not become a "no new topics" thread on here. Angry
I've been talking with 11venthour about the meets and will find one to go to soon. 

I'll get some new pics up pretty soon.  At least some training pictures, not much to look at posing anyway. Grin
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splinterhands
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« Reply #84 on: August 12, 2009, 06:03:23 PM »

We can call this a "before" picture.  Angry  This was a few years ago near the end of my police academy.  I popped my ribs and had to finish by duct taping my ribs together.  I hadn't touched a weight in a few years when this was taken, although we did quite a bit of situps, pushup, fighting, running, ect.   

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« Reply #85 on: August 12, 2009, 11:15:10 PM »

Brutal Wal-Mart weight belt. Tongue
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splinterhands
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« Reply #86 on: August 12, 2009, 11:51:15 PM »

 Grin  How about economy knee wraps?? Grin  I grew up in WV so duct tape is an old friend of mine.
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« Reply #87 on: August 13, 2009, 12:04:00 AM »

The aftermath of such an endeavor would resemble a large carpet sample....were I to do such a thing.
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« Reply #88 on: August 13, 2009, 05:05:36 AM »

LOL that looks like a bitch to take off!   Grin

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Smiley
splinterhands
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« Reply #89 on: August 13, 2009, 03:32:35 PM »

 Grin  Applying duct tape to your body is probably NOT recommended by three out of four physicians.   Grin

And you thought I was bullshitting you when I said I taped them up to finish. Smiley  That was about as much pain as I could tolerate.  The tape actually cut the really "sharp" pains down to a managable level.
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« Reply #90 on: August 13, 2009, 10:08:53 PM »

Grin  Applying duct tape to your body is probably NOT recommended by three out of four physicians.   Grin

And you thought I was bullshitting you when I said I taped them up to finish. Smiley  That was about as much pain as I could tolerate.  The tape actually cut the really "sharp" pains down to a managable level.
i had to duct tape my hand during the police academy. we were doing active batons against the red man suit. i went out there and smashed the shit out of the instructor to the point where he screamed, and then he said i couldn't do the same shit without my baton.

so on round 2 i threw my baton down, punched through the plastic face mask busting up his face and my hand in the process Grin

goddamn i loved the police academy, i really love it now that i am one of the lead instructors Grin

bench
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splinterhands
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« Reply #91 on: August 14, 2009, 08:00:18 AM »


goddamn i loved the police academy, i really love it now that i am one of the lead instructors Grin

bench

The last couple months of the academy were great!!  Redman, shooting, driving, officer survival all good stuff.  Once was enough though. Grin   Is the one you instruct at 20 week basic LE?
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« Reply #92 on: August 14, 2009, 01:53:38 PM »

The last couple months of the academy were great!!  Redman, shooting, driving, officer survival all good stuff.  Once was enough though. Grin   Is the one you instruct at 20 week basic LE?
i usually teach a 24 week basic. i am thinking of getting out of it and just teaching sniper classes from now on. i have instructed about every class you can think of except grammar, and driving. i just dont have the patients to teach those retards how to drive.

bench
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splinterhands
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« Reply #93 on: August 14, 2009, 06:29:59 PM »

During our driving week, on my first pursuit, I called out to our "dispatch" that I was in pursuit of a Crown Royal.  (pause, pause, pause, fuck "I mean Crown Victoria")   Grin   A girl I graduated with gave me a 1/5 of Crown Royal as a graduation present with a card that said "you can stop pursuing, here it is" Smiley
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splinterhands
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« Reply #94 on: August 17, 2009, 11:18:21 AM »

Squats

150 X 5
200 X 5
270 X 5 box
290 X 3 box
290 X 3 box
350 X fail (again) Angry  Pitiful attempt. Undecided  I've been really busy and just realized that it was 12 days since my last squat day...  I need to pick up the pace.

I'm just too impatient.  Every workout I expect to add 20-30 lbs and when I have an off day it gets discouraging.
Looking back at where I was several months ago, I'm doing quite a  bit more weight and going full depth so I guess I should be happy where I'm at.  Mostly I'm staying injury free.



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Zach Trowbridge
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« Reply #95 on: August 17, 2009, 07:57:57 PM »

You're doing fine, just enjoy the big jumps when they happen.
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splinterhands
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« Reply #96 on: August 18, 2009, 03:31:22 PM »

Alright...

I'm getting down to 181.  I AM FUCKING GOING TO LOSE THIS 15 pounds!!!!!

I hope. Kiss
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« Reply #97 on: August 18, 2009, 03:54:50 PM »

If I dont add 20-30 lbs on my lifts every week then it just aint worth it! Angry
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splinterhands
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« Reply #98 on: August 18, 2009, 06:10:04 PM »

 Grin Grin Grin  I knew it had to stop sometime... It's fun getting easy gains.  I guess it's time for a better workout plan and a diet.  I think I'll give westside a shot, starting my next full rotation. 

My wife joined this "fitness club" this evening.  I don't think it's for me, it's a little "uppity" with a lot of old people and you can't use chains or chalk or probably make much noise lifting.  I just found out also that I made it into our detective program, so I'll be back to a normal day job for a while anyway.  This should help get my routine and diet down pat. 
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splinterhands
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« Reply #99 on: August 18, 2009, 07:20:17 PM »

Close grip bench press

150lbs X 10 reps
150lbs + 62lbs chain X 5 reps fast
150lbs + 62lbs chain X 5 reps fast
170lbs + 62lbs chain X 5 reps fast
200lbs + 62lbs chain X 3 reps fast
150lbs + 62lbs chain X 5 reps not so fast + 1 rep bench press regular grip

dumbell laterals 2 sets
hammer curls 2 sets
abs about 3 minutes

Time to plan a diet.  Here's a recent picture...  I'm 197 in this.  I should be around 180lbs. Angry
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