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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Originally Posted by iron_worker Well I'm really happy that squats and bench are coming along nicely but everythign else seems ...


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Old 04-14-2008, 06:03 AM   #231
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Originally Posted by iron_worker View Post

Well I'm really happy that squats and bench are coming along nicely but everythign else seems to be dropping off. I dont' know if should be worried about this or not?
Like you said, bench and squats are getting heavier and heavier and taking more out of you. Your dips are taking a hit because of bench (plus its an accesory as well) and your pullups are affected because of your energy level dropping.

If you want to gauge your progress on these (dips and pullups) then I would go to the gym on an 'off' day and see how many you can do. I think thats the best way to gauge your performance in those, isolate them. If you can't do as many on the 'off' day then you may have a problem.

Aside from them going down on this day, you've prioritized bench and squats and they're showing improvement and you can't really tell if your dips/pullups are going down overall. On the whole I'd say it's not something to lose sleep over.

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Old 04-14-2008, 06:58 AM   #232
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Alright, that makes sense I guess. I just don't get it cause my partner seems to be able to keep smashing out the exercieses without too much decline. Whereas, I hit a point where I'm fatigued and then blam, done.

Thanks for the help though.

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Old 04-14-2008, 07:13 AM   #233
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I-dub. you also have to look at you guys may have a different diet, he may be stronger than you, or he could be lighter than you, and a whole bunch of other crap. there could be a million and one different reaosn why he can keep banging out excersizes with his bodyweight. i would recommend any and everyone to not measure their success with no one elses

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Old 04-14-2008, 10:16 AM   #234
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BW+22 some odd pounds is really good. Most people can't hardly do pullups period. Pullups for many are the hardest thing there is. Let alone if they aren't being prioritized. You've already shown you can do them. As soon as you get to a point where you can put a little bit more priority on them you'll probably have no problem.

Another thing to keep in mind is sometimes it is better to fit the workout to your state of fatigue. So this time you did 5,4, and 2. At a guess I'd say when you were doing the 5 it already felt like it was going to be a bad day for pullups. NO? What I would have done is stop at 3 if not even 2 reps on the first set. Rest. Hit another 2 or 3. Rest. Hit some more. Just low rep it. It doesn't have to be long rest periods. Just a little recovery in between. So you end up getting more reps overall. You will leave the gym feeling a little better and you will get a training effect. Then on a better day you can increase the density.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 04-14-2008, 10:10 PM   #235
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Well those are all good points guys. I guess I sometimes just get a little stuck/obsessed with trying to progress on *everything* with whatever rep scheme I choose.

As far as him eating better...well I kinda taught him alot of what he knows about exercises and diet etc. I think his fatigue point just takes him longer to hit. We're almost the same weight...he's like 5ish pounds heavier.

Well anyways, I think I'm going to be ramping my reps and sets down to get higher intensity (3x3 etc) and then it'll be max test. After that, I'll reset and then accessories will get more attention.

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Old 04-15-2008, 04:51 AM   #236
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Quote:
Originally Posted by Eric3237 View Post
Another thing to keep in mind is sometimes it is better to fit the workout to your state of fatigue. So this time you did 5,4, and 2. At a guess I'd say when you were doing the 5 it already felt like it was going to be a bad day for pullups. NO? What I would have done is stop at 3 if not even 2 reps on the first set. Rest. Hit another 2 or 3. Rest. Hit some more. Just low rep it. It doesn't have to be long rest periods. Just a little recovery in between. So you end up getting more reps overall. You will leave the gym feeling a little better and you will get a training effect. Then on a better day you can increase the density.
Very good idea. I have used a similar approach with pull-ups before (not my favorite exercise) and had nice results with it. Generally, I felt better about my workout that day and able to focus more the next time.

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Old 04-15-2008, 07:47 AM   #237
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Quote:
Originally Posted by iron_worker View Post
Sunday April 13th/2008


Squats (heavy)
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 2
- 225lbs x 1
- 235lbs 3x5 (10lb PR!)

Up and over my last PR...awesome! Real hard push but felt awesome to get it done.


Bench
- bar x 6
-135lbs x 5
-155lbs x 3
-175bs x 2
-190lbs 5x5

Got this one done...nice. However, heavy bench and squats took almost everything I had. My performance suffered heavily after his point.


Pull-Ups

bw+22.4lbs x5,4,2

This sucked pretty bad...wah.


Dips

bw + 20lbs x 5
bw 2x10

As bench gets heavier, this is getting worse and worse.

Calf Raises
180lbs x 8
270lbs x 6
360lbs x10,9
270lbs x10

Trying a rest pause set on these to attempt and get some form back.

Hamstring Curls
65lbs x 8
95lbs 3x10

Diet

11:30am - 1.5 scoops whey and 1 cup oats

12:30am - workout

2:30 - PWO - 2 scoops gainer

3:15 - PPWO - chicken breast in a wrap

Well I have to go study now so thats all for now. I'll eat probably 3 more times today.

Thougths


Well I'm really happy that squats and bench are coming along nicely but everythign else seems to be dropping off. I dont' know if should be worried about this or not?

IronWorker

Nice PR bro..Good job...
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Old 04-15-2008, 10:47 AM   #238
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Tues April 15/2008

Weighed in at 172.0lbs. 2lb up from last week. I guess all the McDonalds from the road trip this weekend caught up to me. Oops.

Today was a shitty day. We weren't able to use the pads since exams are on in the room next to the gym and they don't like the banging noise. So, no deads, rows, or over head squats like we usually do.

I'm feeling like alot of fatigue is starting to buildup in me. I think its time to start shooting for my maxes and then deload or I'm going to crash.

Rack Deads
bar x 5
135lbs x 4
185lbs x 3
225lbs 3x5

Just did some lighter work since doing them in the rack felt very awkard. Also did as many of the reps as I could double overhand.

Military Press
bar x 5
65lbs x 4
85lbs x 3
105lbs x 2
125lbs x 0 (OW! shoulders are still really sore from bench day)
95lbs 2x5,1x8

Not today I guess.

Front Squats
bar x 5
95lbs x 5
115lbs 3x5

Since the pad wasn't available we did these instead. Went quite wide and took it right to rock bottom. Felt good.

Unilateral DB Rows

30lbs x 5
40lbs x 5
50lbs 2x5,1x8

Wasn't really sure what to do on this. Do you pull your elbows out wide or keep them back along your body? I kept them wide because it felt like more upper back work but also slightly more awkward.


Hanging Leg Raises
bw 2x10,1x9.5

Pretty darn close to getting all the reps today. Closest I've been yet.


DB Side Bends
50lbs x 5
75lbs x 5


I couldn't finish today. My callaces were giving me some serious hell. I think my gloves need replacing.


Diet


8:30am - 1.5 scoops whey and 1 cup oats

9:15 - workout

11:00 - PWO - 2 scoops gainer

11:30 - PPWO - chicken sandwich, grapes, yogurt (gf made lunch)

Well I'll eat lots more today but I have to go study for now. I have an exam tomorrow and then next day.

Thoughts

Well today was very lack luster. I think I'm just getting up in my lifts and needing more time to recover then usual. I'm hoping to ramp up the intensity of my rep/sets and start workin toward maxes next time. Hopefully my callaces heal up...owweee!

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Old 04-15-2008, 12:07 PM   #239
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Keep your elbows in for the dumbell rows just like you would any row. Keeping your elbows out is sort of a different exercise...more like a prone lateral with scapular retraction (instead of just rear delts).
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Old 04-15-2008, 01:44 PM   #240
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facepulls....if i remember correctly
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