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Personal Journals discussion on Ross' Strength Journal, within the Members Section; Just keep plugging away and don't overthink any one aspect of a program. Head down that point, and soon thereafter ...


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Old 07-07-2008, 07:27 PM   #401
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Just keep plugging away and don't overthink any one aspect of a program. Head down that point, and soon thereafter you'll be ditching it altogether for something else never knowing if it would've worked or not. I think they call that "analysis paralysis", and I see A LOT of people having that issue lately lol.

I'm at the point finally where I don't have anything planned out other than what my max or dynamic exercise is.. Everything else depends on how I feel that particular day, or where I need to focus on.. Even if I hate the exercise lol. I'm having the best progress I've ever experienced because I'm not "set" in a particular program where I might half-ass a few things or not pay attention to deficiencies I develop along the way. I'm already minus 25 lbs cutting wise, and just hit barely missed a 635 rack dead from well below my knee just by simply going by feel.... I say barely because the bar ripped my right hand up bad lol, so I dropped it.

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Old 07-08-2008, 05:43 AM   #402
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Oh I agree completely. I've already started to plan the exercise rotation that I'll be doing. I'm bad to neglect certain areas without a routine because I forget to read my journal. I'm better at half assing things because I don't feel like doing them, especially if I'm not in a routine. I don't like being locked into a routine all the time, but it's best for right now. I can't wait until I have the focus to leave a routine, but I don't think I'm there yet. I'm hoping that after I get out of school in December, I'll be settled enough to get even more serious. I'm kind of on a new level with this routine that I've started, so I'm excited to see how I deal with it. And excited to see how I respond physically.

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Old 07-08-2008, 09:21 AM   #403
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I'm not suggesting you ditch what you are doing and change things up. I was just curious about why things are the way they are. In part I was hoping for a good reason that might make me think. I didn't get one, but oh well.

I will say that I'm a little surprised that the pullups irritate your shoulder while rows do not. How are pullovers? Do they kill you too?

In the end I still think that the sheer volume of rows is a little excessive, given the feedback that you have provided. You could probably drop those HS rows without missing a beat and may see some improved performance and strength out of it.

Frankly, if there was one solid reason to drop this program now it would be because you don't love it. I have thought, for quite some time now, that if you don't love the program and love the results that you simply are asking for failure. People who love what they do push and get results. People who don't tend to spin wheels, make excuses and half ass it. Of course we all have to do some stuff we don't like. I don't like Good mornings, but they are in my workout and I did them today. I do them because I know that they are going to give me results. Read that again... I KNOW it. I'm not guessing at it, I'm not pretty sure... I KNOW. So hatred aside, I have an undying faith in the progress it will give me. If I plug in an exercise and I don't feel like it is doing much, I'll almost immediately pull it. It doesn't get a chance. I can feel when it isn't right and I don't have the patience to feel so-so about a particular lift for months only to have my original thoughts affirmed. That isn't to say I might not revisit it at some stage, but knowing the power that attitude plays I know that everything has a time and place and there is no reason to force something that just isn't going to cut it when there are so many choices out there.
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Old 07-08-2008, 09:49 AM   #404
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I actually haven't ever done pull overs. I've wanted to try them, but just haven't gotten around to working them in. I think I am going to drop the HS Rows...it's a waste of time/energy.

I still haven't formed much of an opinion on this routine. Here are my thoughts on it so far:

Pros
improved endurance
rows are prioritized (ie they come first in the workout)
I think I will have good gains
freedom to take days off whenever they're needed
it's keeping me entertained because it's different
training strictly for size

Cons
no deadlifts
no heavy standing shoulder press
sets go to failure which sucks w/ a bum shoulder
i had to increase my calories significantly

I plan on doing deadlifts after I rotate some of the exercises. I won't be able to continue to do as much rep work with my shoulder, so that will become more of an issue eventually.
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Old 07-08-2008, 10:33 AM   #405
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So is this more bodybuilding oriented?
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Old 07-08-2008, 11:06 AM   #406
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Yep. In the past I have either trained just for strength or done a combo of the two. Now, I'm working to put on size. The guy I'm working with suggested something interesting; put on a bunch of muscle, and then train it to do what you want. In either case, I've been wanting to increase my endurance and put on more size. And I'm getting closer to the point where I should decide which direction I'm going to go in to be most effective...powerlifting or bodybuilding.
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Old 07-08-2008, 12:11 PM   #407
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Interesting... I will have to think about that. I can't think of anything that jumps out me as absolutely rediculous, but it does seem to put the cart before the horse to some degree. However, I have been on a 20 rep squat program for several months and I would say this type of work is predominantly geared towards bodybuilding and not strength. Not that you can't get stronger, you can, but it shouldn't translate well to max effort work. I still did a ME test and I was maybe off of my all time max on squats by less than 5%, and I actually stopped because I was expecting to be more like 15% off. So I shocked myself, was further along than I thought I might be and just called it good for the day since it was more of a benchmark than a hard and fast ME test. My legs grew a good deal through the 20 rep squat process, so I'll say that I can fathom how this would work.

I'm back into true 1RM testing for the next couple months and we will see where I'm at then. I've always been a stout believer that it would be easier for a person geared towards strength to knock out higher reps at a lower intensity than it would be for a person geared towards higher reps to translate that to a max effort.

For example I would expect someone who benches 225lbs for a single to easily knock off ten reps at 135, but someone who trains for ten reps at 135 to not necessarily be hitting that 225 max. But now with my 20 rep squat experience I'm not sure that is wholly true.
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Old 07-08-2008, 12:33 PM   #408
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Quote:
For example I would expect someone who benches 225lbs for a single to easily knock off ten reps at 135, but someone who trains for ten reps at 135 to not necessarily be hitting that 225 max. But now with my 20 rep squat experience I'm not sure that is wholly true.
there is a lot of truth to that andrew, especially with the types of numbers you listed there. Dont for get that mentally those who havent pressed 225 before, may not be ready for that kind of stress. If you get under the bar, unrack it, and the first thing you think is "f'in A this is heavy" you have less of a chance to press it then if your body is used to that wieght.

One of the KB books I'm reading had a quote that said "if all you ever work out with is 30lb KB's, then 30lb KB's will always feel heavy to you".

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Old 07-08-2008, 06:37 PM   #409
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I'll see if I can't get the guy that's training me to post in my journal. He will be able to explain the logic behind this better than anyone. I understood when he explained it to me, but then I forgot a lot of it.
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Old 07-08-2008, 07:10 PM   #410
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Rows - 100 X 16, 10, 6
DB rows - 45 X 15, 10, 8
Assisted row/pull ups - BW X 14, 10, 5
Curls - 65 X 10, 7, 5

I'm visiting my parents today, so I had to do pull ups from the bar in the squat rack. I had my feet on the floor and was leaning back a little...weird, but it hit my lats. A lot of the weights are fixed weights, so I tried to increase reps and decrease rest time.
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