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11venthhour
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« Reply #25 on: March 28, 2009, 12:27:46 AM » |
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Why the rep out on the 135? Just out of interest
I wouldn't worry about your switching up. I only change my routine once things have plateaued. Hasn't seemed to have done me any harm. I know others make an effort to switch up every 4-6 weeks or whatever though
I guess its probably a combination of things. i like to have a good pump when i do chest, and when i go low rep i don't feel the same pump as do with higher rep work outs. and i have really been trying to work on my form to make more of a 2nd nature rather than having to think it out with every rep. so i feel when my muscles are exhausted from the heavy weight i can really feel how they work at lighter weights. also i think all the thought is interfering with my focus on moving the weight, it sounds weird but thats how my head works i guess. i actual like to do the same things all the time, so maybe i will keep things the same for a bit just to really see where i am at. i will give the DE and ME days a go for chest to see if i get anything out of that. thanks for reading! |
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11venthhour
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« Reply #26 on: March 28, 2009, 09:01:47 PM » |
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back day @ 218
dead lift
135x12
225x10
275x8
315x5
335x5
355x5
375x4
395xfail
bent rows
135x10
155x10
175x10
lat pull down
120x12
135x10
150x8 (the last 2 looked ugly)
leg curls
60x12
75x12
90x10
stretching and some ab work
this was after working all night and not really sleeping before that. i only did 4 on 375 thinking i would hold out a bit and see if i could get 395 for 2-3 but it was an all out fail. next week i will do some more DE type stuff, so i will keep it heavy every other week with squats and dead lifts for a couple months. the goal is 405 for 5 by june, i just have to be patient.
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11venthhour
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« Reply #27 on: April 01, 2009, 08:25:28 PM » |
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chest @ 216 bench bar warm up 135x10 185x10 225x8 275x3 275x2 and one more spotted 225x5 225x3 incline DB 50x10 65x10 80x5 sit down dip machine 330x12 330x10x2 cardio i just didn't feel it today at all, and i forgot caffeine today that on no sleep was terrible. i have had busy week with family issues, i even missed squats this week  i think the dieting is starting to take toll on the strength. but i am losing weight slowly, so thats good. i think i have to up my food intake prior to the gym. well hope fully back will be better on friday! |
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11venthhour
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« Reply #28 on: April 02, 2009, 06:52:41 AM » |
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leg morning!
squats - for speed from the box, just breaking parrell
bar warm up
135x12
185x3
205x3
225x3
front squats
135x12
155x10
175x8
195x7
205x5
SLDL from 2 inches up
135x12x3
leg curls
90x12
105x10
standing calf raise
225x12
255x12
I felt like working out after work this morning so i thought i would make up leg day with an easy one. just trying to mix it up this morning. its a fake DE day pretty much.
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11venthhour
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« Reply #29 on: April 03, 2009, 03:40:24 PM » |
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back day
deads from a step about 4inches off the ground
135x12
225x8x3
rack pulls
225x10
275x5
315x5
365x1
405x1
under hand lat pull downs
105x10
120x10
135x6
2 sets of crunches form a decline
DB curls
25'sx10
30'sx10
35'sx8
40'sx6
45'sx4
2 set of extensions
this was my attempt at a DE work out for the back. i got pretty wiped out for the deads from the step, my lower back was pretty tight when i went to do the rack pulls. i was going to do 5 at 365 but i could only do 1, but then i felt i didn't get enough in so i went for the 405, which i was surprised i got. everything thing else was just wondering around to get to equipment. i hadn't planned on doing curls but i was waiting for the extensions so i thought i hadn't done curls in a bit, so what the hell. my scale is broken so i haven't weighed myself, its probably a good thing!
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11venthhour
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« Reply #30 on: April 04, 2009, 09:20:02 AM » |
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chest day DE
bench for speed
bar warm up
135x12
155x3
175x3
195x3
215x3
225x6
inside grip bench
135x10
155x8
175x7
hammer strength bench
90x8
140x7
180x6
tricep push down
160x14
200x8
200x6
hammer strength shoulder press
90x12
110x10
130x8
150x8
170x6
side lateral raises
15x12
20x12
25x8
30x6
today was a decent day definitely the best of the week. the bench was for speed but on 215 i kind of lost the speed so on 225 i just worked on form. the hammer strength bench was done with a stop at the rest position and driven with ME effort on every rep. shoulders were because i haven't done any shoulder work in weeks.
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11venthhour
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« Reply #31 on: April 06, 2009, 03:34:53 PM » |
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leg day
squat
bar warm up
135x12
185x12
225x5
240x5
255x5
270x5
285x5
leg curls
90x10
105x9
120x7
standing calf raises
225x12
255x12
285x10
crunches form a decline
i worked on some breathing technique they seemed to help when actually did them right. i went ass to the grass for the most part. well until 285, i felt i was breaking parallel though. i think i am going to start bring my camera and video my squats so i can critique it. my diet is going well for the most part. everything is starting to get more consistant so hopefully that will help the gains!
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burn2live
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« Reply #32 on: April 06, 2009, 04:45:43 PM » |
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leg day
squat
bar warm up
135x12
185x12
225x5
240x5
255x5
270x5
285x5
leg curls
90x10
105x9
120x7
standing calf raises
225x12
255x12
285x10
crunches form a decline
i worked on some breathing technique they seemed to help when actually did them right. i went ass to the grass for the most part. well until 285, i felt i was breaking parallel though. i think i am going to start bring my camera and video my squats so i can critique it. my diet is going well for the most part. everything is starting to get more consistant so hopefully that will help the gains!
Camera is always a good idea if you're unsure. Just need to be sure it's at the right angle! |
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11venthhour
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« Reply #33 on: April 06, 2009, 10:05:26 PM » |
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Camera is always a good idea if you're unsure. Just need to be sure it's at the right angle!
i have made that mistake before! i just have to get another camera because mine is broken now, arg |
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ripitupbaby
Pros
Getbig V
Gender: 
Posts: 6990
2010 Olympia Pro Powerlifting Champ
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« Reply #34 on: April 07, 2009, 04:20:03 AM » |
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Filming your squats is incredibly helpful in terms of form and depth! Be sure to post the vids here too please.  |
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11venthhour
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« Reply #35 on: April 07, 2009, 08:17:30 PM » |
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Filming your squats is incredibly helpful in terms of form and depth! Be sure to post the vids here too please. maybe when i can squat something non laughable! |
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11venthhour
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« Reply #36 on: April 07, 2009, 08:21:55 PM » |
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Chest day
Bench
Bar warm up
135x12
185x8
225x5
245x5
265x4, spotted on the 4th
Floor presses
135x12
185x8
205x6
225x4
135 rep out
Behind the head DB tricep extension
70x10
85x8
100x6
Hammer strength shrugs
180x12
230x12
270x10
320x10
360x8, felt sorta half assed
Pec deck set for rear laterals
90x3x10
i could have done more on the floor press but i didn't have a spotter and it felt kind of awkward. other than that it was a decent day in the gym i would have liked to have gotten the 4th rep on 265, hopefully next week. i am going to skip out on the bench comp in may and focus on the winter time to do a full meet. they have not released the date yet but the site says end of november/beginning of december.
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11venthhour
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« Reply #37 on: April 10, 2009, 09:33:21 AM » |
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back day
deads
135x12
225x12
275x8
315x5
330x5
345x5
360x5
380x4
seated hammer strength rows, one arm at a time
45x10
70x10
90x8
lat pull downs
120x10
135x8
leg curls
105x10
120x2 fail
90x6
man i don't know if its the lack of sleep or whatever but my legs were sore as shit mid way through deadlifting. i started compromising my form and my lower back got super tight, it kind of ruined the rest of the workout. i still haven't slept, almost 48 hours! oh well better luck next week. diet sucks but it seems like i am still down weight, so that is good.
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11venthhour
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« Reply #38 on: April 11, 2009, 10:42:27 AM » |
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DE pressing day, sorta
incline DB
45xwarm up
60x12
75x8
95x5
inside grip bench
135x10
155x10
175x7
195x5
dip machine
330x3x12 (3rd set was ugly but it was done!)
DB curls
25x12
30x12
35x10
40x8
45x4, i suck at curls
standing shoulder press
95x12
115x2, i felt a pinch in between front and side delt so i stopped
seated DB shoulder press
45x12
55x10
65x8
75x5
thumbs up side laterals
10x12
12.5x10
15x10
17.5x10
20x7, rep out with palms down side laterals
i finally got some sleep so today was good work out with no time restrictions. i wish i had a spotter today i would have done more on some of the presses. well i had a rough week and i ate like crap and i thought i was holding strong with the weight but i weighed myself today and i have gained it all back so that sucks. i am going to revert back to a BB style diet and just suck it up until i get below 200 again. the life and times of a premabulker!
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ripitupbaby
Pros
Getbig V
Gender:
Posts: 6990
2010 Olympia Pro Powerlifting Champ
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« Reply #39 on: April 11, 2009, 06:30:01 PM » |
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LOL nice thread title. Pics please. |
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11venthhour
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« Reply #40 on: April 13, 2009, 03:32:49 PM » |
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LOL nice thread title. Pics please. well as soon as i get another camera i will post a pic (i know famous words on this board)! |
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11venthhour
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« Reply #41 on: April 13, 2009, 07:22:17 PM » |
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leg day squats 135xwarm up 185x7 225x5 255x5 285x5 315x4 high bar squats w/narrow stance done with speed 135x3 155x3 175x3 195x3 225x3 leg curls 90x12x2 standing calf raises 255x12x2 315x10 ab work i felt pretty good today. i wasn't planning on doing 315 but i felt strong. i felt like i could have done more too! i kind of lost my zone so i stopped at 4 reps but i think could have done 5. trying to get back on the diet train, but you know how that goes |
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11venthhour
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« Reply #42 on: April 14, 2009, 10:21:32 PM » |
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Bench day
Bench
135xwarm up
185x10
225x5
245x5
265x4
Floor presses
135x10
155x10
175x8
195x8
205x7
225x5
Behind the head DB tri-cep extensions
70x12
85x10
100x7
Hammer strength shrugs
180x12
270x12
360x10
Had to cut it short today, damn I hate being an adult! I think I could have gotten the 5 rep on 265 but I laid there locked out thinking if I should do another rep. I should have just gone for it because as long I laid there I probably could have done and racked in less time. I had to do bench day early again because I shit to do tomorrow, so my legs were super sore today I still think its taking its toll on my bench, well I hope to be on schedule next week. Diet is pretty decent these last 2 days but we see how the week shapes up!
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11venthhour
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« Reply #43 on: April 18, 2009, 12:16:56 AM » |
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Back day:
deads
135x12
225x10
335x5
380x5
bent rows
135x10
155x10
185x8
lat pull down, underhand grip
105x10
120x10
135x8
laying down ham curls
90x10
105x7
120x4, drop set 75x4
rear laterals on the pec deck
110x10x3
i felt good today. i lowered the sets of deads and tried to focus on 2 working sets. this made whole workout better. i may adopt this approach with squats and bench. i sorta of did this week but i will set it stone for next week's work out. i think i can hit 405 for 5 by the end of may, which would be nice because this is when i am moving and will end up missing time from the gym.
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burn2live
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« Reply #44 on: April 18, 2009, 04:46:42 PM » |
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Just a post to let you know I'm reading your thread. Keep at it
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Stubborn
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« Reply #45 on: April 20, 2009, 12:37:50 PM » |
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Numbers are definitely moving. Good work!
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11venthhour
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« Reply #46 on: April 22, 2009, 08:13:33 PM » |
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thanks a lot guys! just trying not to embarrass myself at my next meet Bench 135x12 185x8 235x5 265x4, damn it! 275x1 Rack press 135x3 185x3 225x3 275x3 285x2 DB tricep extension 80x10 95x8 110x6 BB shrugs 135x12 185x10 225x10 275x6 Man I still need to work on getting a spotter, because I got all nervous so I didn't go for it, its getting old and I think it may be holding me back a bit. This is the first time I have ever done rack presses, so I made a couple mistakes I think. I started the movement from the safety bars instead of un-racking it, I think this will help because it was hard to get it going but once it went up it was a bit easier to deal with. Also I didn't know how to gauge where to start, I think next week I will start with 225 and move up by 10-20. I tired BB shrugs and man what a difference, I stopped doing them a while ago because I hurt my back a bit doing them wrong a couple years ago. I missed legs this week because it was a friend's birthday and I got wrecked, that with my off schedule at work, I was wiped out! Well back to trying to make PRs. |
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11venthhour
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« Reply #47 on: April 23, 2009, 08:01:14 PM » |
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deads and squats squats 135x12 185x10 225x5 275x5 315x2.5, didn't make it up on the 3 rep deads 135x12 225x8 275x5 315x5 385x5, new PR! Well it was a short one today, because i woke up late. i really like doing squats and on the 3 rd rep of the 315 everything was going well and then on the way up i felt gassed and couldn't make it up. i think i am going to start to do some more DE work like i originally intended. deads went well. even in the old days i didn't 385 for 5, mainly because i didn't try but i wasn'y going all the way down then. even though i just watched rip's video of 295x5 and i am not too impressed with my lift now all in all a pretty good workout |
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11venthhour
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« Reply #48 on: April 26, 2009, 03:44:45 PM » |
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sunday workout: inside grip bench 135x12 155x10 185x8 205x6 225x3 incline DB bench 60'sx10 75'sx8 95'sx4 seated dip machine 330x10 330x8 330x6 hammer strength shoulder press 90x10 120x10 150x8 180x6 side laterals 20'sx10 25'sx10 30'sx6 3 different rear laterals workouts DB curls 30'sx10 35'sx10 40'sx8 45'sx5 pre-set BB curls 70x10 80x8 90x6 hammer strength shrugs 180x12 270x10 360x8 i just wanted to do a bunch of stuff, just having some fun at the gym. nothing to extreme, just a high paced workout and off to enjoy the hot spring day! now BBQ time  |
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11venthhour
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« Reply #49 on: April 27, 2009, 08:11:35 AM » |
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leg day:
front squat
135xwarm up, back squats with a pause on the bottom
135x12
185x8
225x5
reebok stepper squats
225x3
245x3
265x3
285x3
leg curls
i was trying out the sit down so wasn’t keeping track
standing calf raises
300x12
315x12
330x8
super set
back extensions and leg raisesx3
it was an ok work out. trying to get used to box squat deal, i was pretty happy making it to 285. i think i could have gotten to 305, but i couldn't the stepper set up in the rack, not that i really tried either. another hot one in the ole' MD going to go out and do something non strength training!
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