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Hoping for some gains with DFHT

Personal Journals discussion on Hoping for some gains with DFHT, within the Members Section; Originally Posted by 0311 Your journal is back! Good luck with this! I was wondering what happend.........


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Old 01-08-2007, 08:59 PM   #11
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Quote:
Originally Posted by 0311 View Post
Your journal is back! Good luck with this!
I was wondering what happend......
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Old 01-08-2007, 09:09 PM   #12
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Quote:
Originally Posted by Eric3237 View Post
Ok books are cleaned. Hopefully you remember what 0311 said, though .



I understand the idea there now since 0311 EXPLAINED IT so I don't want that to be stricken from the record.

I wasn't really talking about running the ME days any other way than what is listed in the program, btw. Didn't want you to think I was muddying the waters unecessarily.

I'll rememeber, thanks. Plus I know what you were talking about with the ME. Between Kane and I , I think that's were we confused you up.

To hard feeling anywhere.

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Old 01-08-2007, 09:11 PM   #13
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One thing. I have never done Goodmornings before. I know what they are, (my wife actually did them the other day). So it's hard for me to guess how much weight to use, so that I still have good form and don't injure myself.
I guess I will just have to start light and go from there.
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Old 01-09-2007, 07:40 AM   #14
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^^^That's always the best policy.
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Old 01-10-2007, 02:19 PM   #15
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Jan 8-07

Bech Press 10*4*185 ( two warmup sets) This was a good weight
DB Press - 8 w/ 80's (too heavy to continue) 2*8*70lbs
JS Rows5*8*185 - Good Weight
Side Raises 2*10w/32lbs
Shrugs 12*225, 10*225,8*315
Skull Crushers 12*90, 10*2*90
Barbell Curls 10*3*70lb
Concentration Curls 6 w/ 48's ( too heavy ) 10 w/ 32's - good-
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Old 01-10-2007, 02:23 PM   #16
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Jan 9 -07

A2G squats - 5*5 - 185,225,285,315,315
Good Mornings - 3*5*95 ( I don't like these, hurt the neck, I guess I will get use to them)
Pullthroughs 3*12*120
ham curls / extension 2 sets each back to back
Weight Abs 5*10 w/ different weights - did decline situps, pulldowns,and flat situps.
Calves - 12*80 (seated ) 12*320 (donkey raises) incline raises to fail with 280lbs
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Old 01-10-2007, 02:25 PM   #17
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Getting ready for tommorrow. Board Press - what if my gym doesn't have any boards - can I just set up the bench inbetween the rack and set up the bars for this ?

should be the same?

Last edited by TALO; 04-30-2007 at 01:40 PM..
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Old 01-10-2007, 04:45 PM   #18
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Quote:
Originally Posted by TALO
Good Mornings - 3*5*95 ( I don't like these, hurt the neck, I guess I will get use to them)
In the training forum sticky, there's an awesome link I provided that'll help you out. Click Here Awesome vid on GM's on that link.

Key things to GM's:

- On olympic squats you keep the bar as high as possible on your traps, it's the opposite for GM's. Go as low as you comfortably can.

- Keep your back arched, and push your ass back while bringing the bar down.

- Bend your knees, similiar to a 1/4 squat you see people do in the gym.

You'll find out rather quickly why doing heavy GM's will greatly increase your squatting numbers.

Quote:
Originally Posted by TALO View Post
Getting ready for tommorrow. Boad Press - what if my gym doesn't have any boards - can I just set up the bench inbetween the rack and set up the bars for this ?

should be the same?
You could. You're basically doing this as a triceps/lockout exercise. My triceps ballooned up doing board presses. I understand that some things aren't easy to come buy. Home Depot usually has great deals. I bought mine a while ago for $15, and had them cut it for me. 4x6's, about 19 or so inches long. (I'll double check that for you).

It also says to do floor presses, but that's kinda far out there IMO. That would require you to finish your benching, rack all the weight, move over to the powerrack, reload all the weight, and start your floor presses. If your gym doesn't have a lot of traffic, then go for it. But, IMO, floor presses are A LOT harder than board presses. For board presses (3-5 board), you can easily start off where you left off for regular bench, but it's a lot harder for floor pressing.

If you have the means, then rack presses are fine. I would recommend doing your first set of 5 reps with whatever you did for bench pressing, then depending on how you feel, adding some more weight for a top set of 5 reps. Of course you should do some lighter warmups first, not that you need to warmup, but to get a feel for a new exercise..

Quote:
Originally Posted by TALO
Bech Press 10*4*185 ( two warmup sets) This was a good weight
DB Press - 8 w/ 80's (too heavy to continue) 2*8*70lbs
JS Rows5*8*185 - Good Weight
Next time do chest exercise, back (js rows), then back to chest (db press). You'll have a much easier time pressing, pulling, then pressing again.

----

Keep in mind that nothing with this program is completely static. However, once you write what you want to do, you should obviously keep it for the whole loading cycle so you can continue progression. So after a full load and a week of deloading, you can pick something completely different, and go from there. An example would be for upper 1's loading weeks starting with 4x10 of incline barbell, then your second loading cycle starting with decline barbell for 4x10..

Last edited by Darkhorse; 01-10-2007 at 05:46 PM..

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Old 01-10-2007, 06:05 PM   #19
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Quote:
Originally Posted by 0311 View Post
In the training forum sticky, there's an awesome link I provided that'll help you out. Click Here Awesome vid on GM's on that link.

Key things to GM's:

- On olympic squats you keep the bar as high as possible on your traps, it's the opposite for GM's. Go as low as you comfortably can.

- Keep your back arched, and push your ass back while bringing the bar down.

- Bend your knees, similiar to a 1/4 squat you see people do in the gym.

You'll find out rather quickly why doing heavy GM's will greatly increase your squatting numbers...

Thanks for the link and the tips. For some reason my computer wont open up the video, but that's just my computer being a bitch.



Quote:
Originally Posted by 0311 View Post
You're basically doing this as a triceps/lockout exercise. My triceps ballooned up doing board presses. I understand that some things aren't easy to come buy. Home Depot usually has great deals. I bought mine a while ago for $15, and had them cut it for me. 4x6's, about 19 or so inches long. (I'll double check that for you)...
.

cool, I will go to the local hardware store and take a look, for tommorrow I will have to go with rack presses.


Quote:
Originally Posted by 0311 View Post
Next time do chest exercise, back (js rows), then back to chest (db press). You'll have a much easier time pressing, pulling, then pressing again....
.

I'm sure that will help, thanks.
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Old 01-11-2007, 08:17 AM   #20
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I'm headed out to the gym, so I wont get an answer to this untill I get back: Hopefully I'm right.

If Í'm going for a 1RM would it look like this

12@135
10@135
6@185
3@225
1@275
1@__?__
1@__?__

I took this from the warmup proper page. Not sure what I will be doing for a 1RM yet.
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