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Thread: Tim K's Journal

  1. #451
    Moderator Brian Hopper's Avatar
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    Good job on the squats and good luck tomorrow at the horse show.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

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  2. #452
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    Mucho Gracias! I'm just the chauffeur and groom tomorrow. But that is plenty for me!

  3. #453
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    Foam Rolling & Warm-ups

    Bench
    Bar x 12 - thumb length from smooth part of bar
    135 x 12
    155 x 5
    185 x 5
    225 x 1 - P.O.R
    255 x 1
    280 x 1 - added belt & wraps
    335 x 1 - added slingshot
    365 x 1 - reverse band (green band, takes about 100 lbs off the chest)
    405 x 1 - easier than I thought it would be
    225 x 12 - back to 'normal' bench; no slingshot, reverse band, etc.
    225 x 10 x 2

    BOBR - (supersetted with last 3 sets of bench)
    225 x 6 x 3

    BW = 202

    Screwed up my cycle this past week. Was supposed to deadlift, but I just hit squats Friday. :grumpy: My mistake. Figured I would do a 'whatever' workout tonight. Always wondered what 405 on bench would feel like. Let me tell you, it feels heavy. :lol: 225 felt like nothing afterwards.

  4. #454
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    Stretching, Foam Rolling, and Warm-ups

    Deadlifts
    135 x 5 - overhand grip
    185 x 5
    225 x 5
    275 x 3
    315 x 3 - mixed grip
    365 x 3 - belt
    405 x 3 - easy set; tweaked left knee

    Rope Ab Pulldowns
    80 x 20 x 4

    Good Mornings
    135 x 5 - knee hurts
    135 x 1 - added knee sleeve; not much better

    BW = 202

    Tweaked my knee feeding horses this afternoon. No big deal, just stepped off wrong. One of those things that happens when you get older. It'll feel better in a couple days.

    405 felt light. I know I could have gotten 5 reps minimum.

  5. #455
    Moderator Brian Hopper's Avatar
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    Nice sessions Tim...I hope your knees ok.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  6. #456
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    Foam Rolling & Warm-ups

    SOHP
    Bar x 10
    85 x 5
    100 x 5
    120 x 5
    135 x 5
    155 x 5
    175 x 5 - belt & wraps

    Bench (close grip)
    225 x 10 x 2
    225 x 8 x 2

    Triceps Pushdowns (supersetted with pull-ups)
    80 x 20 x 3

    Pull-Ups
    BW x 10 x 3

    Kroc Rows
    105 x 20 x 2

    BW = 199

    Complete lack of energy tonight. Missed a meal today, so I'm running a bit low on fuel. Knot in my trap is irritating too. Too much computer work today. Does it every time.

  7. #457
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    Warm-ups - adding some standing ab work into warm-ups.

    Squats
    BW x 10
    Bar x 10
    155 x 5 - knee sleeves
    225 x 5
    275 x 5
    300 x 5 - added belt
    335 x 5 - added wrist wraps
    375 x 10 - PR added briefs; good set, every rep was at parallel or below
    315 x 10 - not a great set, 375 took it all out of me

    BW = 198 lbs

    Not really supposed to hit anything other than the prescribed reps on this wave. But I missed most of last week and its been a while since I've set a squat PR. I'm still not sure how I got the last 3 reps @ 375. Things started going pretty dark on number 10. :lol: That set took it all out of me. 315 was not a good set. Some reps were below parallel, some at, some above. Otherwise, form was not all that bad considering.

    I added some standing ab work to warm-ups. If I wait until the end of my workout, I'm too gassed to do what I need to do. It is way past time for me to work on the things I suck at.

    Now I gotta figure out how to get my Good Mornings done. Worst part about it is I actually like doing Good Mornings!

  8. #458
    Moderator Brian Hopper's Avatar
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    Good job on the PR, I guess the knee is feeling better
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  9. #459
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    Yep, nothing but a slight tweak.

  10. #460
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    Wife changed **** up on me and didn't tell me about it until I started my workout.

    Foam Rolling & Warm-ups

    Bench
    Bar x 10 - close grip
    135 x 5
    155 x 5
    185 x 5
    205 x 5 - P.O.R
    225 x 5 - added belt & wrist wraps
    255 x 8 - PR

    BW = 198 lbs

    Very, very quick workout. Including warm-ups, it was all done in about 30 minutes. Strength was good. Would have liked to finish but that didn't happen. Danced my arse off at the Blues Festival in Camden, SC though. Dancing the day after setting a PR on squats is dangerous.

  11. #461
    Moderator Brian Hopper's Avatar
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    Nice job on the rep PR!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  12. #462
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    Thanks Hopper! My first 315 lbs bench is within reach!

  13. #463
    Moderator Brian Hopper's Avatar
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    You should be ready to hit it now.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  14. #464
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    Foam Rolling, Stretching, Warm-ups

    Deadlifts
    155 x 5 - hook grip
    225 x 5
    275 x 5
    300 x 5 - mixed grip & chalk
    335 x 5 - belt
    375 x 5 - easy set

    Standing Ab Pulldowns
    80 x 15 x 5

    BW = 198 lbs

    Easy workout tonight. Its been a while since I've lifted three days in a row.

  15. #465
    Moderator Brian Hopper's Avatar
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    Strong pulls!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  16. #466
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    Everything felt nice and easy - just the way they were supposed to.

  17. #467
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    Foam Rolling & Warm-ups

    Bench
    Bar x 10 - close grip
    135 x 5
    155 x 5
    185 x 5
    225 x 5 - P.O.R
    255 x 3 - + wrist wraps & belt
    285 x 1
    305 x 1 - PR
    315 x 1 x 2 - PR wasn't happy with first set; 2nd set was much faster
    225 x 10 - close grip
    225 x 9
    225 x 6 - gassed

    Triceps Pushdown (giant set with pull-ups & BOBRs)
    80 x 20 x 3

    Pull-Ups
    BW x 10 x 2
    BW x 3 - tweaked the hell out of my left lat on last rep. Getting old sucks.

    BOBR
    225 x 6 x 2 - hook grip

    BW = 198 lbs

    Benching 315 has been a lifetime goal for me. I finally hit it and could only feel disappointed in my form. :lol: I knew I could do better, so I did it again. Speed was much quicker on the 2nd lift. Even though I was tired, I smashed the hell out of that lift.

    By the time I got to my other accessory work I was feeling pretty gassed. I tried to speed things along by doing a giant set. It didn't work out so well. Tweaked the crap out of my left lat on pull-ups. :grumpy: I could feel it go at the bottom of the pull-up. Ibuprofen and ice, here I come!

  18. #468
    Moderator Brian Hopper's Avatar
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    Awesome Job, not only did you bench your all-time goal once....you benched it twice!!! Sorry about the lat, hopefully it heals up fast.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  19. #469
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    Warm-up, Stretching, Foam Rolling

    Squats
    BW x 3 x a whole lot
    175 x 5 - lat isn't going to take it.

    Upper back tightness is key to a good squat. With warm-up weights, my left lat was letting me know it wasn't a great idea to squat tonight. Nothing to gain by pushing it and everything to lose. We'll see what tomorrow feels like.

  20. #470
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    Foam Rolling, Stretching, Warm-ups, Standing Ab Work

    Not feeling great tonight. Got the basics done and that was enough.

  21. #471
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    Foam Rolling, Warm-ups, Ab Work

    Squat
    Bar x 5
    175 x 5 - knee sleeves
    225 x 5 - mineral iced knees
    275 x 5
    330 x 5 - solid set
    370 x 3 - unracked weight with too wide a stance; sloppy set
    415 x 1 - easy
    445 x 0, 0 - unracked weight and didn't like it. Reset and tried again - no better.

    BW = 200 lbs

    Right knee hurt a bit on my first set. Slapped some mineral ice on it and was good to go. Used a slightly wider stance when unracking 370. Had some issue with the walk out. First rep was high and sloppy. Second rep okay. Third rep to the basement and solid. 415 felt like 225. I didn't have it for 445. I couldn't get set-up tight enough. Could I have done it - yes. I had gotten all my work done and 445 was just some extra, heavy reps. Instead of pushing it, I throttled back.

    I've increased my warm-up work. I'm putting my ab work at the front of my workout and it keeps me from skipping it. I'll probably add some light good-mornings in there too.

  22. #472
    Moderator Brian Hopper's Avatar
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    Do you always walk out with a wide stance?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  23. #473
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    Quote Originally Posted by Brian Hopper View Post
    Do you always walk out with a wide stance?
    No, I usually walk out with a medium stance. My rack has 2" or more spacing and it is either too high or too low for me. I go with the too low setting.

    Foam Rolling & Warm-ups

    SOHP
    Bar x a lot
    85 x 5
    100 x 5
    120 x 5
    155 x 5
    175 x 3 - added belt & wraps
    200 x 1 - poor set-up; let the bar drift in front of me
    210 x 1
    220 x 1 - PR 225 here I come!

    Bench (close grip)
    225 x 10
    225 x 9 x 2

    Triceps Pushdowns (supersetted with one armed dumbbell rows)
    80 x 15 x 3

    One Armed Dumbbell Rows
    75 x 15 x 3 - taking care of my tweaked lat with low weight & high reps

    BOBR
    135 x 15 x 3

    BW = 202

    Solid session tonight. I played it smart and went light when I needed to and heavy where I could. I am so damned close to a 225 lbs military press I can taste it. In two months I will press two plates a side over my head. That means in three months I'll be benching 325.

  24. #474
    Moderator Brian Hopper's Avatar
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    Oh ok, that makes sense.

    Solid PR!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  25. #475
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    Foam Rolling & Warm-ups

    Standing Ab Pulldowns (supersetted with Good Mornings)
    40 x 30 x 3

    Good Mornings
    Bar x 20 x 3

    Deadlifts
    175 x 5 - hook grip
    225 x 5
    275 x 3 - crap set
    330 x 5 - chalk, mixed grip, belt
    370 x 3
    415 x 6 - PR
    455 x 1 - PR

    BW = 202 lbs

    A rep PR and a 1 RM PR in the same training session. :huh: Do as I say, not as I do. :lol: I feel pretty confident I can pull 475 on a good day. Probably pull 490 on a great day!

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