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Personal Journals discussion on Casey's Training Log, within the Members Section; on the 315 x 15 vid...most of the reps it doesn't look like you're finishing with your hips. squeeze them ...


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Old 11-11-2009, 05:36 PM   #31
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on the 315 x 15 vid...most of the reps it doesn't look like you're finishing with your hips. squeeze them glutes and get all the way through.

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Old 11-11-2009, 08:32 PM   #32
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Despite some slight form issues thats some very strong lifting overall. I'm impressed!

IW
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Old 11-11-2009, 09:56 PM   #33
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Originally Posted by iron_worker View Post
Despite some slight form issues thats some very strong lifting overall. I'm impressed!

IW
I'd love some form critique, I've always prided myself on my form, but I understand that my form breaks down on my PR attempts slightly which I'm trying to rectify.

Squat
- I notice I might have a slight lean forward on heavier sets
- Also although I don't see my knees cave in, I'm not actively pushing them out on heavier sets but I'm really trying to force this.

Deadlift
- Obviously pulling pretty SL there

...any others?
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Old 11-11-2009, 09:59 PM   #34
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Also what do you guys think about this schedule...more traditional full body workout, mimics one of my old rugby programs with some variation.

Monday
Back Squat
Bench Press
Manual GHR's
T-Bar Rows
Single Arm Shoulder Press
Weighted Abs

Tuesday
Elliptical 20-30 Minutes

Wednesday
Power Cleans
Split Jerks
Chin-Ups
Overhead Kettlebell Squats

Thursday
Stationary Bike 20-30 Minutes

Friday
Deadlifts
Floor Press
Lunges
DB Rows
Seated Military Press
Weighted Abs

Saturday
C2 Row Machine HIIT

Sunday
Completely Off
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Old 11-12-2009, 03:58 AM   #35
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Looks a lot better.
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Old 11-12-2009, 05:50 AM   #36
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^^Yeah.

I would shift some of the volume on Monday over to Wednesday, and switch deadlifts and squats. It depends on your priorities (whether you want to work on your squat or your deadlift) but deads get the short end of the stick by being put on friday.

I would even be tempted to do a 3 day Lower/Upper/Full Body.

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Old 11-12-2009, 07:07 AM   #37
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I was talking mostly about the deadlift when I said form issues and I really did mean minor. You SL'ed that pull slightly but being that it was a PR pull you can't expect it to be perfect. Something to focus on though. Also looking at your 315x15 it looks like you've got a pretty good handle on the DL but Pity is right when he says squeeze the glutes at the top. Well, they should really be activated throughout the entire pull.

The squat looked pretty damn solid to me. I couldn't tell if it was paralell or not cause the rack kind of got in the way but it was damn close if it wasn't.

I don't know much about split jerks so I can't help you there.

IW
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Old 11-12-2009, 08:32 AM   #38
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I'm with Kane on the layout of the plan. If you had to workout 3 days a week, I'd go with something more basic like:

Monday:
Deadlifts
Grip Training
Core Training
I'd keep it simple on this day because you'd try to work around 85-95% of your max for multiple sets (more than 5-6 work sets) and with the 5 minute rest intervals you'd need it would take up quite some time. Follow that with some grip work and core work and you're good to go.

Wednesday:
Bench Press
Military Press
Pull-ups
Dumbbell Rows
Cable Rows
Tricep extensions

Friday:
Front Squats
Back Squats
Glute Ham Raises
Some more rowing
Core Training

You'd rotate exercises in and out...so you could do this for 3-4 weeks and then change the set-rep scheme or switch out front squats for front box squats or back squats for box squats, etc...But you'd be trying to do different types of sets each time...for example, this is hoow your workout could look...I'm using different colors for each week:
Week 1
Week 2
Week 3
Week 4

Monday:
Deadlifts:
415 x 2 x 3
415 x 3 x 3
415 x 3, 425 x 3
425 x 3 x 2

Wednesday:
Bench Press
225 x 5 x 2, 205 x 3 x 3
225 x 5 x 3, 205 x 5 x 2
225 x 5, 235 x 5, 245 x 2, 205 x 5 x 2
235 x 3, 245 x 3, 255 x 2, 205 x 5

Friday:
Front Squats
255 x 3 x 5, 275 x 2
255 x 3, 265 x 3, 275 x 3, 255 x 3
275 x 3 x 2, 255 x 3 x 3
255 x 3, 275 x 3, 295 x 2, 300 x 1
Back Squats
365 x 3 x 3, 385 x 1
365 x 3 x 5, 385 x 2
375 x 3 x 3, 385 x 3
375 x 3, 385 x 3, 405 x 2

You don't need to focus on the numbers themselves but look at the trend thats being established.

Take Deadlifts for example: you work in the 415-425 range for 4 weeks knocking out a whole bunch of reps thereby establishing a safety point: after this, 415-425 is an easy lift for you even on a bad day. Now, this becomes your base for future planning and programming. The same goes with Back Squats on Friday. You start by drilling in 365 and then work your way up so that at some point 405 is an easy max.

I just used these numbers arbitrarily..they aren't set in stone and you don't need to base anything off them entirely. I meant to use your 88-90% 1RM for Deadlifts and like 80-85% for Squats....so if you need to go about selecting a foothold this would be how.

And I am also very impressed with your strength.

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Old 11-12-2009, 12:32 PM   #39
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Thanks for all the help guys, I figure I'm going to set my training up like this:

Monday
Deadlifts
Floor Press
Grip Training
Core Training

Wednesday
Split Jerks
Chin-Ups
Overhead Kettlebell Squats

Friday
Back Squats
Bench Press
Rows
Core Training

You guys are right about the deadlifts, I feel like I'll progress pretty quickly to mid-upper 500's, so I might as well milk it now. It seems like everytime I finally conquer a new plate I progress pretty quickly up until I get near another plate. The reason for bench pressing so late in the week is I can never stay tight or keep an arch after I deadlift.
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Old 11-12-2009, 03:03 PM   #40
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Looks good now.
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