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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Nice read Pity. Thanks....


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Old 10-27-2008, 11:46 AM   #631
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Nice read Pity. Thanks.
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Old 10-27-2008, 11:53 AM   #632
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Originally Posted by widdoes2504 View Post
Nice read Pity. Thanks.
anything for you
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Old 10-28-2008, 11:26 AM   #633
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Ok guys, I have a problem. I'm trying to set up this triumverate program but when using a 3day/week set up you can't load as he suggests it. He says loading should be in 3 week waves which means to me that you would actually need a 4 week cycle since you only lift heavy 2 out of 3 weeks.

By 3 week loading waves does he means the 3 weeks that you actually do that maximal effort lift (which is actually a 4 week time period)?

IW
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Old 10-28-2008, 01:19 PM   #634
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3 cycles....which will equal 4 weeks. don't overthink it
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Old 10-28-2008, 01:19 PM   #635
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It's an oversight. Just go by "waves", not "weeks". There's a 4 day wave.

Mon-bench - 3x5
Wed-squat - 3x5
Fri-military - 3x5

Mon-deadlift - 3x5
Wed-bench - 3x3
ect

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Old 10-28-2008, 01:39 PM   #636
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that's the 5/3/1.
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Old 10-28-2008, 01:41 PM   #637
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Overthinking is what I do. lol

Alright so I guess you are more or less thinking of each exercise over its own wave loading period (however long that happens to take).

Cool, thanks.


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Old 10-28-2008, 01:48 PM   #638
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that's a different program than the triumvirate....i would highly suggest snagging the e book
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Old 10-29-2008, 07:19 AM   #639
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Tuesday Oct 28th/2008 - Backoff Day 1

Weight: 187.5lbs... Uh oh, back up over my old max weight. ahhaha


DE/RE CG BB Bench Press
-bar x 8
-95lbs x 2
-115lbs x 2
-135lbs x 2
-155lbs x 2
-175lbs x 2
-195lbs x 2
-205lbs 3x5

Speed maintained pretty well until 175lbs then dropped off fast. Believe it or not this is a PR for me. haha So that makes me feel good that I hit it on a backoff day. Haven't worked 3x5s in a loooonnnnng time.


Dips
bw x 5,10
bw + 10lbs x 10
bw + 20lbs x 10


Hammer Strength Lat Pull Down
45plate x 10
45 + 25s 3x10

Thougths

Well we followed the exercise layout of the triumverate program but we won't be actually getting into it until next week. Just trying to give myself a slight rest.


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Old 10-30-2008, 08:04 PM   #640
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Thursday Oct 30th/2008 - Backoff Day 2

Weight: 188.0lbs

Rack Pulls (+8in)
-135lbs x 5
-185lbs x 3
-225lbs x 3
-275lbs x 3
-275lbs 3x5


Snatch Grip Deads
60kg x 5
70kg 3x5

We wanted to work both ranges of deads today just for some ROM work.

Stiff Leg GMs
bar x 10
65lbs 3x10

There is no good place to do GHRs at my gym. Any other good reccomendations?

Hanging Leg Raises
3x8

Thougths

Well I'm hungry as hell right now so I'm off to eat! lol


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