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Personal Journals discussion on ChinPieceDave667's 5x5 journal, within the Members Section; since it's Dave, I'd guess it's Mixed Martial Arts :eek:...


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Old 01-10-2006, 08:09 PM   #21
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since it's Dave, I'd guess it's Mixed Martial Arts :eek:
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Old 01-10-2006, 08:44 PM   #22
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Originally Posted by Kane
since it's Dave, I'd guess it's Mixed Martial Arts :eek:
;)
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Old 01-12-2006, 07:31 AM   #23
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Wednesday's Workout

WORKOUT:


Front Squats: 5x5 @ 235lbs
Standing Military Press: 5x5 @ 145lbs
Weighted Pull ups: 5x5 @ bw + 10lbs
Deadlifts: 5x5 @ 265lbs
Incline Curls: 2x8 @ 40lbs


Front Squats: My legs were sore as hell from MMA training the other day. I'll see if I can go up weight next week.

Standing Military Press: Felt ok on this but my back was feeling a little tight so I didn't want to add weight and then get hurt and not be able to do Deads.

Weighted Pull ups: I was real tired at this point so I didn't increase weight. I took about 4 mins to rest after finishing all my sets just so I could regroup.

Deadlifts: Felt a lot better after the rest and I wanted to try something else so I did one set of cleans @ 135 lbs. and it was the first time I ever done that exercise. I kinda liked it but I didn't' want to go too much on a side track so I stopped after the first set . I took 2 mins rest in-between sets on here.

Incline Curls: Started to feel a lot better and was able to keep the rest at 90 sec.


SUPPLEMENTS
feeling stronger

DIET
I fell off the wagon today. Went out to eat with some friends and had a big old thing of Lamb...

OVERVIEW
I was so tired and sore from MMA training that I think it hindered some of my training. We will see how Friday goes. Also, I've been implementing DC stretching and it's been helping with keeping my flexibility I also stretch at least 20 mins after working out.

Last edited by ChinPieceDave667; 01-12-2006 at 07:41 AM..

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Old 01-14-2006, 11:22 AM   #24
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Friday's workout

WORKOUT:


A2G Squats: 5x5 [1x5] @ 275, 285, 295, 305, 310lbs
Incline Bench: 5x5 @ 205, 215, [3x5] @ 220lbs
JS Rows: 5x5 @ 180lbs
Dips: 2x10 @ Body Weight + 90, Body Weight + 100lbs :cool:
180 Dumbbell Rotate: 3x8 @ 12lbs


A2G Squats: Man I felt great on this. I really feel the sups. working and my energy was up. The second to the last set I found that my form was not as good so I only went up a little and really worked on keeping my body strait and low in the squat.

Incline Bench: I think I hit my wall on this one. Bench is just not by power area. I'm only going to up it 5lbs next week and work on really flexing.

JS Rows: Again I warmed up with a set of Cleans and man I love that exercise. At the end of my Rows my forearms were screaming. I loved it.

Dips: I love Dips and my strength in my wrist is doing real well. I'm going to try and up the weight again about 10 more pounds.

180 dumbbell Rotate: This hurt but in a good way because of the Cleans and Rows. I'm going to stay at this weight for one more week then maybe add a set and reps to it to work endurance.

SUPPLEMENTS
Nothing to report.

DIET
Going out on Saturday to a nice Dinner so I'll try to keep the diet in check by I'm not promising anything. ;)

OVERVIEW
Well, my workouts are doing very well and I'm very happy with the results thus far.
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Old 01-17-2006, 09:42 PM   #25
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Monday's Workout

WORKOUT:

A2G Squats: 5x5 @ 290
Flat Bench: 5x5 [3x5] @ 235, [1x5] @ 240, [1x5] @ 245
JS Rows: 5x5 [1x5] @ 155, 165, 175, 185, 195lbs
Ez Curl Bar Skullcrushers: 3x8 @ 95
180 Dumbbell Rotate: 3x8 @ 12lbs


A2G Squats: I was feeling real good. I'm just going to keep going up.

Flat Bench: I think I under shot this one way too much. I'm going to maybe go up 15lbs next time and see what happens

JS Rows: Again I warmed up with a set of Cleans. The cleans as a warm-up are working very well and I'm starting to get the hang of it. I think I need to go up in weight more on the Rows.

Ez Curl Bar Skullcrushers: Nothing special to report here. Just wanted to stay low key on this one.

180 Dumbbell Rotate: still feeling good. I might try and do sets of 10 next time. We'll see. ;)

SUPPLEMENTS
Nothing to report.

DIET
going very well.

OVERVIEW
Nothing to report.
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Old 01-19-2006, 08:39 AM   #26
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Wednesday's Workout

WORKOUT:

Front A2G Squats: 5x5 @ 230lbs
Standing Military Press: 5x5, [3x5] @ 150lbs, [1x3] @ 150lbs, [1x5] @ 135lbs
Weighted Pull Ups: 5x5 @ Body Weight + 10lbs
Deadlifts: 5x5 @ 280lbs
Incline Curls: 2x8 @ 45lbs


Front A2G Squats: My legs were soooo sore from MMA the other day I didn't want to pull anything so I decided to stay at 20% lower then Mondays A2G lift.

Standing Military Press: at the third set I felt off balance and just didn't get my stance right. The fourth set I felt ok but still funny from the last set so, for the last set I lowered the weight and really worked on form since it seem to be giving me some problems.

Weighted Pull Ups: Felt good on this one after taking a 2 minute rest.

Deadlifts: Felt real good on this one. I increased the weight about 5% from my last lift and I think I will keep with that increase for the rest of my lifts for Deads till my grip strength gets better. Had a friend of mine let me use his chalk... I loved it. going to get some this weekend.

Incline Curls: Felt stronger on this lift than last week. I'm going to stay at this weight because of my increase in deads for next week.

SUPPLEMENTS
Nothing to report.

DIET
going very well.

OVERVIEW
I was real tired from MMA class the other day and right now my whole right side is feeling like crap. I don't know if I'm going to class today, I don't want to get injured and F' up everything I've done so far.
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Old 01-19-2006, 10:38 AM   #27
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was real tired from MMA class the other day and right now my whole right side is feeling like crap. I don't know if I'm going to class today, I don't want to get injured and F' up everything I've done so far.
yeah screw school, dont f'up your lifting hahahah.

your a strong guy dave, numbers look good.
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Old 01-19-2006, 11:18 AM   #28
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Quote:
Originally Posted by hrdgain81
your a strong guy dave, numbers look good.
thanks man. I'm looking forward to Sat. class so I can throw more people around. :cool:
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Old 01-21-2006, 08:26 AM   #29
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Quote:
Originally Posted by Chinpiece
Standing Military Press: at the third set I felt off balance and just didn't get my stance right. The fourth set I felt ok but still funny from the last set so, for the last set I lowered the weight and really worked on form since it seem to be giving me some problems.
Hey man, everything looks strong so far. Good job.

For the OHP's, it also took me a little while to get the form down perfect. My advice is a wider than shoulder-width stance. I don't recommend putting one foot in front of the other like some people I see do. It becomes impossible to control the bar once the weight starts getting really heavy and also gives you greater freedom to lean further back...Which is naughty! The biggest factor for success with these IMO is that the bar should come all the way down to rest on your upper clavicular area. This is the advantage of doing military presses standing vs. seated. For seated, you really cannot bring the bar down past your chin. So after a slight negative bringing the weight down, once it [the bar] passes below your chin, look forward as it rests on your upper chest. For the ascent, slightly use your legs in the lift as you look up towards the sky. Once the bar passes past your head, again, look forward as you drive the weight up to almost lockout. I say use your legs more for gaining momentum to push the weight past your head so you have less of a chance for injury. This differs greatly from push presses, which is dominated by the use of legs. I've always done OHP's and in my experience, trying to press the weight up from a dead stop on your upper chest without using your legs really aggrevates your shoulder girdle. I perform strict OHP's the first two weeks of the 5x5, then I switch to using slightly more legs so my delts won't get injured, and especially because after a single day of rest, you're doing incline barbell for 5x5!

So, the successful form of this lift lies in your head movement and having the bar land on your [upper] chest. This will elliminate any unnecessary movement of the bar. It will also ensure you aren't leaning too far back, thus making the lift more of a incline bench movement, taking some of the focus away from your anterior delts. The best way to practice this is to throw 25 plates on the bar so you have a little resistance.

*Also, if you want to try it, I recommend holding the bar at lockout for as long as possibly on your final rep of your last set...Talk about burn. Reaching lockout really just targets your delts, not triceps. I love it. As you look in the mirror you see the bar waving back and forth thereby destroying your delts. One nice long static hold. That's a trick John Parrillo teaches. :cool:

One more question for you: Is there a reason why you chose not to do straight 5x5 sets with the same weight vs. doing the first few sets as a pyramid scheme? Nothing at all wrong with it, just curious.

Last edited by Darkhorse; 01-21-2006 at 08:32 AM..

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Old 01-21-2006, 09:26 AM   #30
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Quote:
Originally Posted by 0311
For the OHP's, it also took me a little while to get the form down perfect. My advice is a wider than shoulder-width stance. I don't recommend putting one foot in front of the other like some people I see do.
Def. will do with the wider stance. I don't believe in the "one foot in front of the other" either, it would IMO make your stabilizer muscles lop-sided because of the stance.


Quote:
Originally Posted by 0311
*Also, if you want to try it, I recommend holding the bar at lockout for as long as possibly on your final rep of your last set...Talk about burn. Reaching lockout really just targets your delts, not triceps. I love it. As you look in the mirror you see the bar waving back and forth thereby destroying your delts. One nice long static hold. That's a trick John Parrillo teaches. :cool:
I've tried doing this a couple times. I think what I'll do is hold for 30 sec. and then do the DC stretching next time.

Quote:
Originally Posted by 0311
One more question for you: Is there a reason why you chose not to do straight 5x5 sets with the same weight vs. doing the first few sets as a pyramid scheme? Nothing at all wrong with it, just curious.
I was mostly doing it to try and find the weight I could use for a straight 5x5.. One day I'll feel strong on this lift and decide to go up after a couple :cool: and other days I get over zealous and over shoot. :o I'm still new to doing this exercise so I think I need to just be patient and slowly increase the weight so I can work on form.
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