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Zach Trowbridge
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« Reply #50 on: July 17, 2009, 06:33:41 AM » |
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Once I reach my strength goals, I may do a 4-6 week bodybuilding phase just to see what I can look like.
I would suggest devoting more like 12-16 weeks if you want to see any significant change. 4-6 won't get you very far. |
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splinterhands
Getbig II
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Posts: 237
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« Reply #51 on: July 17, 2009, 01:40:33 PM » |
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Yeah I know but ADD is a bitch.  |
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splinterhands
Getbig II
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« Reply #52 on: July 17, 2009, 02:38:37 PM » |
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Today's bench press 150lbs X 10 reps 220lbs X 2 reps 270lbs X 1 rep 150lbs X 13reps 150lbs (+62lbs chain) X 5 reps I'm staying pretty consistant but gaining very slowly. My lats and back were still sore from my deadlifts yesterday so that may have bothered me some. However 270 with a pause at the bottom felt pretty solid.  |
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splinterhands
Getbig II
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Posts: 237
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« Reply #53 on: July 19, 2009, 11:16:48 AM » |
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Today's squat day all on 15" box. I checked it from every angle and it's about 2" below parallel. I did feel like I was a little more flexable and able to hit the box easier although coming up just sucks. I just don't have the "feel" of really pushing the bar up yet. I'm just amazed at the strength difference between my squat max and my deadlift max.
150lbs X 8reps
150lbs X 5 reps
220lbs X 3 reps
270lbs X 2 reps
320lbs X FAIL I think that's the first squat fail I've had in a long time and it's not a great feeling. Luckily I had the safety bars close so it wasn't that bad.
220lbs 5reps
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Zach Trowbridge
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« Reply #54 on: July 21, 2009, 12:46:23 PM » |
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Did you get a chance to read the Westside articles yet? Let me know if you have any questions.
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splinterhands
Getbig II
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Posts: 237
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« Reply #55 on: July 21, 2009, 06:47:43 PM » |
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Yes, I did. I'm about ready to jump into it. Thanks again.
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splinterhands
Getbig II
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« Reply #56 on: July 22, 2009, 12:47:50 PM » |
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Close grip bench presses 150lbs X 6 reps 150lbs (+62lbs chain) X 3 reps 200lbs (+62lbs chain) X 3 reps 210lbs (+62 lbs chain) X 2 reps 230lbs (+62lbs chain) X 1 rep 150lbs (+62lbs chain) X 8 reps side laterals, dumbell curls, wrist curls, dumbell presses- weights not worth mentioning. |
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splinterhands
Getbig II
Gender:
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« Reply #57 on: July 24, 2009, 12:19:50 PM » |
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Deadlifts 150lbs X 8 reps 220lbs X 5 reps 270lbs X 3 reps 320lbs X 1 reps 370lbs X 1 rep 420lbs X 1 rep (easy) 460lbs X Fail (just barely, lost grip on right hand)  450lbs X 1 (Used dirt for chalk.)  NEW PR (50lbs to go in 6months) This is the fist time my grip has been the weakest link in my deads. I guess it's time to invest in some chalk. Also my underhand grip felt good, it was my overhand on my right that gave way. Is that normal? SLDL 150lbs X 8 reps 200lbs X 5 reps 200lbs X 5 reps Bent rows 200lbs X 3 reps I'm trying to work more volume into my lifting. Everytime I've added sets, I've had to lower the weights a bunch. Now I'm just trying to slowly add a few sets while keeping the weight and intensity high. I'm still sorta floating on programs but I've added quite a bit of weight to my lifts so I'm sticking it out. |
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11venthhour
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« Reply #58 on: July 24, 2009, 03:47:36 PM » |
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you are making great progress!
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splinterhands
Getbig II
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« Reply #59 on: July 24, 2009, 08:50:30 PM » |
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you are making great progress!
Thank you. Appreciate the encouragement!! |
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Stubborn
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« Reply #60 on: July 24, 2009, 11:42:06 PM » |
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450lbs X 1 ( Used dirt for chalk.) NEW PR (50lbs to go in 6months) Olde school.  |
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splinterhands
Getbig II
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« Reply #61 on: July 25, 2009, 12:20:02 AM » |
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About as old as it gets.
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splinterhands
Getbig II
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« Reply #62 on: July 26, 2009, 03:17:47 PM » |
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Bench press
150lbs X 10reps
150lbs +(62lbs chain) X 5 reps
220lbs +(62lbs chain) X 1 rep
240lbs +(62lbs chain) X 1 rep
260lbs +(62lbs chain) X 1 rep (PR)
220lbs +(62lbs chain) X 1 rep
150lbs +(62lbs chain) X 5 reps
Dumbell tricep extentions 30lbs X 12 reps X 3 sets
dumbell curls 30lbs X 12 reps X 2 sets
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splinterhands
Getbig II
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« Reply #63 on: July 27, 2009, 02:32:11 PM » |
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This is a summary of my best lifts so far... I'm doing this as a future guide of where I'm at today to push for better lifts in the future. I realize the weights aren't all that much and this isn't intended to brag about anything. Some of the lifts I've really pushed to get that weight and some I haven't really pushed that much at all. This is just a reference of where I'm at right now.
Bench press 270lbs (290lbs August 4)
Bench press with 62lbs chain 260lbs
Deadlift 450lbs (460lbs August 9th)
Squat to 15" box 270lbs (320lbs July 27th) (340lbs August 4) (350lbs August 24)
SLDL 200lbs (210lbs July 30)
Close grip bench press 250lbs (260lbs August 7th)
Close grip/with 62lbs chain 230lbs
Shrugs 200lbs X 10 reps
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splinterhands
Getbig II
Gender:
Posts: 237
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« Reply #64 on: July 27, 2009, 03:02:05 PM » |
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Squats to a 15" bench. Maybe a minute or two rest between sets. Entire workout probably 20-25minutes.
150lbs X 8reps
220lbs X 5reps
270lbs X 3reps
290lbs X 2reps
300lbs X 1rep
310lbs X 1rep
320lbs X 1rep
I hit the 320 I missed last time AND had plenty left. I think I'm starting to get the groove of the box squats down as much as actually getting stronger.
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splinterhands
Getbig II
Gender:
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« Reply #65 on: July 27, 2009, 04:31:30 PM » |
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Weight is now 200. So much for getting down to 181. At least I can eat junk and call it bulking or even carb loading... I've gotta start cutting weight.  |
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splinterhands
Getbig II
Gender:
Posts: 237
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« Reply #66 on: July 28, 2009, 02:30:40 PM » |
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Not really feeling today.
Close grip bench press
150lbs X 10reps
200lbs X 3reps
200lbs plus 62lbs chain X 1rep
240lbs plus 62lbs chain FAIL
200lbs X 5 reps
That was it. I may do some cardio this evening.
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Stubborn
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« Reply #67 on: July 28, 2009, 09:02:56 PM » |
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You have been sticking with flat bench for at least a month straight. May be time for a change.
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splinterhands
Getbig II
Gender:
Posts: 237
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« Reply #68 on: July 29, 2009, 09:51:00 AM » |
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I've been with flat bench sinse I started back 8 or so months ago. I'll try some inclines but I'm worried about shoulder issues. I can't do an overhead press without shoulder pain, although I get no pain usually from flat benches. I guess I could always do low inclines, or low declines. Something different anyway. I may be getting a little burnout. Home stress and work stress takes a toll and it probably doesn't help that I'm always doing low reps and going to failure every workout. |
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Zach Trowbridge
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« Reply #69 on: July 29, 2009, 10:01:31 AM » |
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Try these for 3-4 weeks instead of your heavy benches and then work some shoulder pressing afterwards: Great for rotator therapy. |
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Stubborn
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« Reply #70 on: July 29, 2009, 10:10:30 AM » |
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Didnt remember the injuries and such. You need to lighten up the weight, take a break, or change the movement. Less weight + different movement would be best.
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splinterhands
Getbig II
Gender:
Posts: 237
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« Reply #71 on: July 29, 2009, 10:56:51 AM » |
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I'll lighten the weight and maybe even try some crazy bell presses. This also gives me a chance to save my energy for my weakness, my squats.
I've had shoulder problems for several years. It culminated one day when I was kayaking and rolled my boat. In attempting to roll back upright I put my left shoulder too far too the side and when I pulled it actually popped. I went back underwater and had to roll up on my right side. I thought it was really, really fucked because I couldn't raise my arm even close to parallel at my side. It slowly got better though and life went on.
A couple years ago, I started lifting again and went too heavy too fast and it literally hurt to even sleep. Now, I'm very careful about the position I put the joints in, even as I go heavy and haven't really had too many problems. I'm more worried about my knee's now, although even they seem to be improving the longer I stay at it.
Thanks to you both for your input.
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Ursus
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« Reply #72 on: July 29, 2009, 03:58:22 PM » |
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Nice log dude.
Ill pop in and see how you get on from time to time. Keep at it and keep the pics and progress coming!
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splinterhands
Getbig II
Gender:
Posts: 237
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« Reply #73 on: July 29, 2009, 06:31:21 PM » |
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Thanks!! I can use any and all advice.
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splinterhands
Getbig II
Gender:
Posts: 237
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« Reply #74 on: July 31, 2009, 10:58:38 AM » |
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Today. Deadlift day. I guess this is called deload week...so here goes. deadlift 150lbs X 10 reps 200lbs X 10 reps SLDL 200lbs X 10 rep 210lbs X 5 reps (Had to throw a PR in somewhere) Shrugs 200 lbs X 10 reps Dumbell rows 50lbs X 10 reps 65lbs X 10 reps This is a short, easy workout but I actually feel it in my muscles. I don't do high reps on anything and although I'm outta breath, I've got a good pump in my forearms, lats and lower back. Interesting... |
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