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    Truck44's Log


    I put my log in this section, because I like lower reps and higher weight. I guess I do kind of a power-builder routine. I like adding mass to my frame, but it must be functional, I don't want to just look big, I want to be powerfull also.

    My stats right know are:

    5"8
    235lbs
    bodyfat is around 15% give or take a few, I need to get it checked

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    nice to see your log, and one good thing about being a powerlifter, we dont really care too much about our bf%
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    monday= 2/27/06

    Chest:
    Barbell Bench Flat: I have been struggling lately
    1X10=135
    1X6=225
    1X6=280
    1X4=315
    1X3=320
    1X2=325
    1X1=330
    1X6=265 close grip bench
    Incline Dumbell Press:
    1X10=75
    1X9=95
    1X6=110
    Cable Crossovers: pushing down
    3X10=6 plates
    Flat dumbell press:
    1X10=75
    Rack Lock Outs:
    1X5=225
    1X5=275
    Cardio=30min

    Note: did some things different tonight than my usual chest workout trying some different stuff
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    that's a whole lotta pressin right there, i'm no expert but i'd say cut down the sets some if you're looking for power, especially the flat bench, i'm sure beeze will chiime in on this one
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    damn, that is a lot of pressing, i'm with guyfromkop2. try cutting back on the sets a tad bro and see how that works for ya. i'm not understanding the 5lbs increases on flat bench near the end. seems like a waste of energy and power. is 330 your current max? i guarandamntee it's higher if you cut out the BS sets.
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    truck44, do you do the powerlifter arch, elbows tucked, leg drive bencher or you a flat back, elbows out, feet flat, bodybuilder type bencher
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    yea, I agree the 5lb increases are kind of silly, but me and my training partner were trying something different from what we usually do. we usually jump the weight, lowest being 10lbs-20lbs depending on how I feel. some nights I feel really strong other nights, I just can't get going. looks like a lot of wasted effort.
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    i hear ya on the days where **** just doesn't want to fall into place, that **** happens to everyone. bump on guy's question, are you a PL bencher or BB bencher? reason being, you're getting to the weights that need a little more 'finesse', i.e. elbows tucked, slightly narrower grip, etc. elbows out **** will only take you so far.
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    Quote Originally Posted by Beelzebub
    elbows out **** will only take you so far.
    and you're shoulders will be screaming
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    I have a bad shoulder, that I messed up playing highschool football that I had surgery on. It seems that I busted the socket up real bad, and they had to rebuild it. Due to this it hurts if I try to go to wide on bench, I usually go about 1/2inch inside the outside markings on the barbell.

    I arch some but I try to keep my butt on the bench, my elbows are tucked some I think. My feet are flat, I don't think I get a whole lot of leg drive though. I will have to pay more attention to my form and see what kind of bencher I really am.

    I am glad I posted this log, your questions have got my thought processes going, I just might need to make some adjustments to my form.
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    Quote Originally Posted by Truck 44
    I have a bad shoulder, that I messed up playing highschool football that I had surgery on. It seems that I busted the socket up real bad, and they had to rebuild it. Due to this it hurts if I try to go to wide on bench, I usually go about 1/2inch inside the outside markings on the barbell.

    I arch some but I try to keep my butt on the bench, my elbows are tucked some I think. My feet are flat, I don't think I get a whole lot of leg drive though. I will have to pay more attention to my form and see what kind of bencher I really am.

    I am glad I posted this log, your questions have got my thought processes going, I just might need to make some adjustments to my form.
    here's about as perfect of a raw powerlifter setup as you can get

    http://www.teamsniffy.com/videos/videos/raw%20setup.wmv

    and make sure you do rotator work before your bench workouts, it helps.
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    good vid guy. but damn, who's the hick talking at the start? sounds like one of the guys from deliverance, lol.
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    Quote Originally Posted by Beelzebub
    good vid guy. but damn, who's the hick talking at the start? sounds like one of the guys from deliverance, lol.
    haha, i'm pretty sure it's our friend from nc
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    lol, great. a 308lbs powerlifting hick.
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    Tuesday= 2/28/06

    Back:
    T-Bar Rows:
    1X10=45lb plate
    1X10= 2X45lb
    1X10= 3X45lb
    1X6= 4X45lb
    One arm dumbell rows:
    1X10=100lbs
    2X10=110lbs
    Pulldowns close grip V-bar handle:
    1X10=150lbs
    1X10=160lbs
    1X10=170lbs
    V-bar rows on machine:
    1X10=180lbs
    1X10=190lbs
    1X8=200lbs
    machine assisted pull ups medium grip:
    3X10
    Deadlifts:
    1X10=135
    1X8=225
    1X6=275
    1X4=295
    1X4=315
    Cardio= 30minutes low intensity

    Note: I have only been doing deadlifts for about a month, I used to be scared that I would hurt my lower back. but I decided that I need to do deadlifts, if I was ever going to be as strong and thick as I want to be, and figured they would help me with my progress. Plus I miss my highschool weightlifting days, and I am considering, doing some powerlifting meets if I ever get my lifts to a respectable weight.
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    killer back workout bro.
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    nice workout, the format pretty much looks like mine, except it has a couple more rows, and i get mine from a guy who definately knows what he's talking about. one question though, do you do deads at the end of your workout? if you do you might want to move it to the first thing you do. those puppies take a lot out of you and it's best to be fresh when doing them, especially if you want to become a plers.
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    yea, I did the deads at the end, was pretty drained. I have been thinking about the placement of the deads in the workout, wondered if I should do them first. I will try them first in the workout, thanks for the tip.
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    Wednesday=3/1/06

    Shoulders:
    Arnold Press:
    1X10=15 warm up
    1X10=25
    1X10=35
    1X10=40
    1X10=45
    1X10=50
    Bent Over Laterals:
    3X10=30
    reverse pec deck: with a hold on each rep
    2X10=60lbs
    1X10=70lbs
    Side laterals:
    3X10=25
    front raises:
    3X10=25
    Shrugs: Smith Machine
    1X10=135
    2X10=225
    2X10=315
    1X10=405
    Abs:
    Hanging Knee ups:
    3X20
    Cardio= 30 minutes
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    Thursday=3/2/06

    Played with the bands with a little bench pressing, trying to get used to the feel of these. was concentrating on acceleration and explosiveness.

    Arms:
    Pushdowns:
    1X10=100lbs
    3X10=150lbs
    Skull Crushers:
    1X10=105lbs
    1X10=115lbs
    1X10=120lbs
    Tate presses:
    1X8=45
    1X8=55
    1X6=60
    Barbell Curls:
    1X10=65lbs
    1X10=85lbs
    1X10=105lbs
    1X6=125lbs
    Alternating dumbell curls:
    1X10=40
    1X10=45
    1X8=50
    Cross Body hammer curls:
    1X10=65
    1X10=70
    1X10=75
    One arm pushdowns:
    3X10=40lbs
    Concentration Curls:
    3X10=55
    Forearm rockers:
    1X10=30
    2X10=40
    Cardio=30 minutes
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    I usually train legs, on saturday if I can, if not I will rotate them to next week, hopefully.

    Unfortunately where I work this is a crazy month for us, I had to work all weekend, and our gym is only open on saturdays from 8:00a.m.-2:00p.m. usually I don't have to work overtime and on the weekends.
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    monday=3/6/06

    Tried to max today to see where I am at I threw 365 up pretty easy, best part is the bar did not even slow down where my sticking point is. Then my training partner talked me into trying 385 it kind of got to my head, but I pushed it up to my sticking point, then ran out of gas.

    Did some work with the bands:
    Barbell Bench:
    1X3=245
    1X3=260
    1X3=275
    Incline dumbell press:
    1X10=85
    1X10=95
    1X7=110
    Flat dumbell press:
    1X10=85
    Incline flys:
    2X10=30
    Flat flys:
    1X10=30
    Dips:
    3Xfailure= +25lbs
    Abs
    Cardio:30 minutes
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    where did you use the bands at?
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    I used them here, not sure if the rep ranges are good?

    Barbell Bench:
    1X3=245
    1X3=260
    1X3=275

    Note: I have been hooking the bands different, what I have been doing is hooking an end on the barbell, running it under the 110lb dumbell and hooking the end on a lower peg on the bench, this makes everything feel a lot more even. It seems to still be working good at adding more tension at the top, I could tell in my triceps last night.

    when I run it over the barbell and hook the ends on the dumbell it feels like it is pulling a lot harder on one side than the other, and it kind of pulls me to that side.

    Since I am using the bands in a way that is providing less pull in pounds, I am thinking of purchasing bigger bands that pull more, what are your thoughts on this.
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    Quote Originally Posted by Truck 44
    I used them here, not sure if the rep ranges are good?

    Barbell Bench:
    1X3=245
    1X3=260
    1X3=275

    Note: I have been hooking the bands different, what I have been doing is hooking an end on the barbell, running it under the 110lb dumbell and hooking the end on a lower peg on the bench, this makes everything feel a lot more even. It seems to still be working good at adding more tension at the top, I could tell in my triceps last night.

    when I run it over the barbell and hook the ends on the dumbell it feels like it is pulling a lot harder on one side than the other, and it kind of pulls me to that side.

    Since I am using the bands in a way that is providing less pull in pounds, I am thinking of purchasing bigger bands that pull more, what are your thoughts on this.
    that's the point of doubling up the bands, so you get double the tension, you just have to play with it till you get it right. and when you right it on your log i'd suggest writing the bands you used. like 1X3=275+purples, time for you to start using some powerlifting jargon and if that's still not enough tension get some more bands. plus you might want to ask some guys who have used the bands more. they can help you out a lot more than i can.
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    I would try runninng 1 band under the bench from one end of the barbell to the other. As I think I mentioned in your post about benching, have your spot pull the band at the same time as you once it's under the bench so the tension is distributed evenly.

    This significantly increases the tension and may alleviate the need for you to buy another band for some time.
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    Quote Originally Posted by ivydude
    I would try runninng 1 band under the bench from one end of the barbell to the other. As I think I mentioned in your post about benching, have your spot pull the band at the same time as you once it's under the bench so the tension is distributed evenly.

    This significantly increases the tension and may alleviate the need for you to buy another band for some time.
    that works good too, just be careful when you rack it that the band doesnt work it's way up.

    also truck, how many bands do you have?
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    I ordered the purple bands from Iron woody, these were the only ones I got, But I have been eyeing their assisted pull up band set it has the small, medium and large bands for $50 something for the package, I did not notice this before, or I would have ordered it, thinking about going ahead and ordering that package before the price changes. What do you think GUY?
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    Tuesday=3/7/06

    Shoulders:
    Arnold press:
    1X10=15
    1X10=25
    1X10=35
    1X10=40
    1X10=45
    1X10=55 PR for me
    Bent over laterals:
    3X10=30
    side laterals:
    1X10=25
    2X10=30
    front raises:
    3X10=30
    Neck pulls:
    1X10=80lbs
    1X10=100lbs
    1x10=110lbs
    reverse pec deck:
    1X10=60
    1X10=70
    1X10=80
    Smith machine shrugs:
    1X10=135
    2X10=225
    3X10=315
    Cardio: 30 minutes
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    Wednesday=3/8/06

    Legs:
    Squats:
    1X10=135
    1X10=225
    1X6=275
    1X6=295
    1X6=325
    Goodmornings: Just started doing these again, trying to find the right weight range.
    1X10=65
    1X10=85
    1X10=105 Will probably start at this weight next leg day
    Leg press supersetted with calves:
    1X10=225
    1X10=315
    1X10=405
    1X10=495
    Lunges:
    3X10=40lb dumbells
    Cardio: 30 minutes

    Note: I was run down this night working 10 days straight, did not even feel like working out but pushed through it.
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    nice leg workout
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    yea, I am running late posting my workouts, trying to get some issues with computer straightened out, it is being a pain, should be caught up monday hopefully.
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    thursday=3/10/06

    Arms:
    pushdowns v-bar:
    1X10=100lbs
    3X10=150
    skull crushers:
    1X10=95
    1X10=110
    1X10=120
    Tate presses:
    1X8=50
    1X8=55
    1X6=65
    Barbell Curls:
    1X10=65
    1X10=85
    1X10=105
    1X6=125
    alternate dumbell curls:
    1X10=45
    1X10=50
    1X6=55
    one arm pressdowns:
    3X10=40
    Cross body hammer curls:
    1X10=65
    1X10=70
    1X10=75
    crossover machine concentration curls standing:
    3X10=40
    Forearm rockers:
    3Xfailure:40
    Cardio: 30 minutes
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    that's a whole lotta curlin right there, when do you do your heavy back work?
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    tommorow should be back, I didn't get to it last week, I swapped it for legs, since I did not do legs the week before, I was planning on doing it this past saturday. friday night I hung out with some friends and had a few beers, and did not get to bed till 3:00a.m., so I did not workout saturday, bad choice I know. everything should be getting back on track now I hope.
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    I am going to skip some workouts, and start back again with todays since I am so behind. It is the only way I can catch up.
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    tuesday=3/21/06

    Shoulders:
    High pulls: first time I have done these in along time.
    3X10=135
    Arnold preses:
    1X10=20
    1X10=30
    1X10=40
    seated bent over laterals:
    3X10=35
    reverse pec deck:
    1X10=60
    1X10=70
    1X10=80
    Smith machine shrugs:
    1X10=135
    1x10=225
    3x10=315
    1x10=405
    Abs:
    hanging knee ups:
    3x20
    cardio: 30 minutes
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    guy as soon as I get caught up on everything, I will post on teamsniffy. Thanks
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    no problem man
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    wednesday=3/22/06

    short on time so did not do as much as usual

    Back:
    Deadlifts:
    1x10=135
    1x8=225
    1x5=275
    1x3=295
    1x3=315
    1x1=365
    barbell rows: not really used to these yet
    1x10=155
    1x10=185
    1x10=205
    pulldowns v-handle:
    1x10=150
    1x10=160
    1x10=170
    v-handle rows:
    1x10=180
    1x10=190
    1x10=200
    Cardio= 30 minutes
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