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TBOWMAN JOURNAL...comp results

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scruffy
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RE: TBOWMAN JOURNAL...comp results 2003/05/27 17:29:27 (permalink)
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are you doing any assis work for the bench?
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tbowman
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RE: TBOWMAN JOURNAL...comp results 2003/05/28 20:10:27 (permalink)
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Sure. I warm up, do 5x5 bench...then I do 3 x10 dumbell presses,
2X10,1X8 Incline Bench and occasionally dips or declines also.
Also my bodyweight is down to 224....stopped Creatine a week ago for a few weeks.
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tbowman
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RE: TBOWMAN JOURNAL...comp results 2003/06/02 14:33:48 (permalink)
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5.30.03 DEAD DAY

Todays weights were;
225x5, 275x5, 315 x5, 345x5, 380x5

There's like 5 guys that lift the same weights as me who have a goal
of 525 come meet time. Some lift weights comfortably...others really struggle. There's one guy who breaks the routine and will do 10 reps each set. This pushes the other to also be competitive and try 10. Myself and 1
other guy played his game last week and met the challenge. This week
I tlod myself I wasn't going to do it. He was doing it again this week, but I
didn't until the last set of 380. He strained and got the 10. One othre tried
and did 8. I pumped myself up and started pulling. I lost count but one guy
said thats 10...I continued and pulled 3 more....held it for a few seconds and then dropped. I LOVE COMPETITION!!!:))))))))))
According to a one max rep chart I should be doing 525 now....which was my ultimate goal for the meet. Maybe I should shoot for 550 :)

6.2.03 BENCH

I dropped my set weights down by 10 lbs, because this naging shoulder
injury is drastically affected my bench.
Today I did
175x5, 185x5, 200x5, 210x5, 220x5...still needed assist on last rep of last set!
#23
tbowman
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RE: TBOWMAN JOURNAL...comp results 2003/06/04 14:34:10 (permalink)
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6.03.02 Squats
I did squats with the team for the first time. I wanted coach to look at my
form and see if there was anything I could modify, etc. Well he picked
it apart! He said I was basically doing a back squat. He said that I needed
to shift bar lower to just below traps with elbows high. And also said I had a tendency to let my knees go forward instead of out at an angle. I felt the weight was harder using this "style", but he said there was more weight potential using this style once I adapted.
I got my weights except I stopped at 3 reps on last set of 305.

Also bodyweight was 222 today.
#24
tbowman
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RE: TBOWMAN JOURNAL...comp results 2003/06/09 14:26:11 (permalink)
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6.6.03 DEAD DAY
2 warmups w/135 lbs
225x5, 275x5, 315x5, 350x5, 390x5...no problem at all.
Then followed with lat pulldowns, seated rows and hypers.

6.09.03 Bench
Subtituted flat bench because of healing shoulder.
Did declines instead:
135x10, 185x10, 205x5, 225x5, 250x5...got all lifts :)
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tbowman
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RE: TBOWMAN JOURNAL...comp results 2003/06/10 16:01:45 (permalink)
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6.10.03 Squat Day

Used my newly adapted style today. Its tougher than
my normal high bar squat to me, but here's my weights.
warmup 135x10, 185x5, 225x5, 255x5, 285x5, 305x5
Skipped extensions and did 2x10 SLD and 3x5 Power Cleans
#26
tbowman
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RE: TBOWMAN JOURNAL...comp results 2003/06/16 14:40:35 (permalink)
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6.13.03 DEAD DAY
Had to deads today at health club instead of with the team.
Working sets on deads today were 225x5, 275x5, 315x5, 355x5, 405x6
(supposed to be 400, but 4 big plates were easier to load :)
No problems, I actually did 6 reps on last set.
Today is bench day, did my rep work this morning and going to lift tonight with team and wear my ASSIST shirt....first time in over a month.
Hopefully I can get about 275x5 for last set.....we'll see cheers
#27
tbowman
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RE: TBOWMAN JOURNAL...comp results 2003/06/17 16:05:35 (permalink)
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Last night ...did flat bench work.
I did 185x5, 205x5, 225x5 without shirt. Then tried 250x5
with shirt and barely got it. Moved to 265 and could only
manage 3 reps. Benching is going to kill my total if I don't come around.

Today 6.17.03 - Squats
Got all sets, last one was tough however.
185x5, 225x5, 255x5, 285x5, 310x5
Bodyweight is 228 this morning, so up a few :)
#28
tbowman
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RE: TBOWMAN JOURNAL...comp results 2003/06/20 15:08:15 (permalink)
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6.20.03 DEADS
First off, I did not train with the team because I couldn't get a babysitter.
So did them at fitness center :( I could tell after 4th set (365) that last set was going to be tough! But I managed it...
225x5, 275x5, 315x5, 365x5, 410x5
I fell much worse this week than last so I'm pretty happy I was still able to get my weights. Bodyweight is up to 228 today.....and I been off creatine for 2 weeks now :)
#29
scruffy
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RE: TBOWMAN JOURNAL...comp results 2003/06/20 21:53:36 (permalink)
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mate i would consider dropping bench altogether but it is a risk, stick with declines and inclines or floor press, i have dropped bench for 4-5 weeks and came back with a 10kg rise, worth a thought.. also will give the shoulder time to heal, but it is your call..
#30
tbowman
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RE: TBOWMAN JOURNAL...comp results 2003/06/23 14:18:23 (permalink)
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6.23.03 Bench Day
Today was actually a decent bench day.
I moved up a bit. Sets were:
warmup, 185x5, 200x5, 215 x5, 225x5, 235x5...no probs. Then jumped tp some curls and then back to
dumbell presses. Started getting sore in shoulder, so
I dropped weight and did a few slow , high rep sets
of 20. Maybe I will drop some of the heavy accessory work for a few weeks and see how it goes.....thanks Scruffy - Believe I will stick with
it and see...gotta do em' at meet so no need to give up yet. Weight up another pound to 229.
#31
tbowman
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RE: TBOWMAN JOURNAL...comp results 2003/06/24 14:42:44 (permalink)
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6.24.03 Squats
Actually starting to get somewhat comfortable with Powerlifting Style squats. Today did: 185x5, 225x5, 265x5, 295x5, 315x5
I know my bar position is right cause I have bruises on both sides
just below traps. Little tender today :(
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tbowman
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RE: TBOWMAN JOURNAL...comp results 2003/06/30 14:22:57 (permalink)
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6.27.03 DEADS
Made all sets 225x5, 275x5, 325x5, 365 x5, 420 x5.
I gave my shins a good thrashing on last set :)

6.30.03 ..this morning BENCH
185X5, 200X5, 215X5, 225X5, 240 X5...surprisingly I made all sets
so I'm almost back on schedule with bench also. I'm going to keep assist work volume down a little until shoulder feels really good.

6 more training weeks, then a week of rest..then its showtime!!! LOL
#33
tbowman
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RE: TBOWMAN JOURNAL...comp results 2003/07/01 15:05:50 (permalink)
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7.01.03 Squat Day
Knee was feeling a bit weak today, so rather than risk making
a "scene" if I had to drop weights I chose to use Smith Machine today. I increased weight a bit as its easier to me.
warmup, 185x5, 225x5, 265x5, 305x5, 340x5...made all sets.

Followed with 2 sets powercleans, 2 sets hip machine exerc., 3 sets ham curls [^][^][^][^][^]
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RE: TBOWMAN JOURNAL...comp results 2003/07/07 15:04:30 (permalink)
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7.03.03 DEADS
This week is the start of triples on last set.
Sets were - 225x5, 275x5, 325x5, 375x5, 430x3...no probs

7.07.03 Bench
Did exactly same as last week
185x5, 200x5, 215x5, 225x5, 240x4...failed on 5th :(

Followed with 3 heavy sets dumbell presses, 1 set decline,
1 set incline.....low volume because of my forever troublesome
right shoulder.

I have an additional question - Thought of trying board presses
next week. Am I correct in style.....you place a board on bench underneath your upper back so that bar will only go partial down? I tried a test set with light weight and it seemed correct. I don't really like partials on smith machine...doesn't feel natural.
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aussiebastard
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RE: TBOWMAN JOURNAL...comp results 2003/07/07 16:36:08 (permalink)
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keep up the good work mate
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scruffy
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RE: TBOWMAN JOURNAL...comp results 2003/07/07 18:57:36 (permalink)
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looking good now mate, just keep an eye on that shoulder, better to have a lower bench than not have a total at all,, bear that in mind..
#37
tbowman
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RE: TBOWMAN JOURNAL...comp results 2003/07/08 14:21:01 (permalink)
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thanks scruffy - I been icing it regularly after workouts

7.08.03 Squat Day
Started triples on all lifts this week.
today was:
warmup, 185x5, 225x5, 275x5, 315x3, 345x3 . I have 4 1/2 more training weeks and hope to get to 375x3 on squats by then. Is a 1200+ total respectable for a first Full Power meet at 232 lbs for a sub master?
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RE: TBOWMAN JOURNAL...comp results 2003/07/14 15:29:49 (permalink)
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7.11.03 Dead Day

225x5, 275x5, 325x5, 405x3, 450x3...got em all and could of did 5 reps on 450 :))) Followed with chins 3 sets, 3 x seated rows, lat pulldowns

7.14.03 Bench..today
Dediced I was going to ahead and get into a single max effort today.

135x10 for 2 sets, 185x5, 205x3, 225x3, 245x3, 275x1, 285x1....a new personal best for raw lift!!!!!!! The 5x5 must be paying off after all.
Shoulder however was achy afterwards. Did 3 sets x 8 lightest incline dumbell presses, 1 set of declines 245x5, then 2 light sets od flat dumb presses and called it a day.
#39
scruffy
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RE: TBOWMAN JOURNAL...comp results 2003/07/14 17:31:32 (permalink)
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how did the shoulder react to the declines mate??
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