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07-22-2008, 09:44 AM
| #472 (permalink) |
| Rank: Middleweight Experience: > 1 Year  Join Date: Jan 2007 Location: NC
Posts: 2,282
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Gender:   |  Deadlift - 2X3 @ 265, 3X2 @ 285, 2X1 @ 325, 335 P Rows - 5X5 @ 135 Leg curls - DS (8, 5, 1 @ 120) Good workout. I tried 345 at the end and failed. I just waited too long and got tight/cold. Not a big deal...I can do a lot more than that anyway. |
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07-22-2008, 10:03 AM
| #473 (permalink) |
| Banned Rank: Member Experience: 10+ Years Join Date: Jun 2008 Location: Lancaster, Ohio
Posts: 353
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Gender: | How did the DL's feel? That isn't a half bad set up. Very similar to the way I arranged work on a previous program. I feel like I can make pretty good progress working up to some near max level work week in and week out, so long as I pay attention to how I'm feeling and take it easy when the body says so. Over the course of a couple months I made good continuing progress using that mentality, then it caught up to me and I had to back off a bit. But I am sure that I will get back into it again through the winter. |
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07-22-2008, 10:09 AM
| #474 (permalink) |
| Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC
Posts: 2,282
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Gender: | They felt great. Apparently during the first set I was a little forward, but after that I kept back on my heels a bit more and had more hamstring activation. The person I had watching me said I had "perfect" form which is a compliment coming from him. I love this format for deads. I still end up with 15 reps total, but it's manageable. I hate high rep work on deadlifts. I can keep my form tight and get more out of each rep this way. It just makes sense. I know the same thing will happen to me (CNS strain will catch up eventually) and I'll lower the frequency. But I should be able to go at it for a couple of months this way. I have been missing this lift for the past month or so more than anything else. |
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07-22-2008, 01:19 PM
| #476 (permalink) |
| Banned Rank: Member Experience: 10+ Years Join Date: Jun 2008 Location: Lancaster, Ohio
Posts: 353
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Gender: | I have one particular workout that I do high rep DL's with. Truthfully it is a real ball buster, and form always suffers, though not in a dangerous way. The particular programming for this is like a 20 rep squat in that it is all one long set. Actually, the same protocol could be used for any lift, I suppose, even squats. Anyway, it looks like this (and I didn't "invent" it, just passing it on). Set up should be about 65% of your max, tops. 50% might be a better starting point, but I've completed the work at 65%. You do one lift, take a "one breath rest." That is to say that your rest is only as long as it takes for you to get one big breath. Then you are right back into two reps, then a "two breath rest." Three reps, three breaths... so on and so forth. The original programming set this to a ladder of 1-10-1. Following the above description that would have you working up to a max of ten reps, taking a ten breath rest (you will want far more than this  ) and then your next set will be nine reps, nine breaths on down to one... at which point you kinda collapse. Now, that would be a 100 rep set, and done at a pace that would have your lungs collapsing. I have trimmed that down to a 1-5-1 set, which is still pretty fast, not a lot of time to rest, and bangs out a good 25 rep set. |
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07-22-2008, 02:32 PM
| #477 (permalink) |
| Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC
Posts: 2,282
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Gender: | That's pretty cool. I will definitely end up doing something like that when I'm pressed for time. The nice thing about the old workout I was doing was that even if I spent 20 minutes warming up, I wouldn't be in the gym for longer than 45 minutes. I like this method...I do lots of drop sets for accessory lifts anyway, but this is pretty cool. I might try doing this with pull ups later in the week depending on how the shoulder feels. If not, I might end up doing it with pull downs. I'm hesitant to try it with squats or DLs because anything less than perfect form equals disaster for me. Good stuff though Thanks monsta. I'm going to try to pull +400 within the next 6 weeks. I don't know what I can pull now, but I do know that it's over 350. It's a lofty goal, but I have a shot at it. |
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07-22-2008, 02:42 PM
| #478 (permalink) |
| Banned Rank: Member Experience: 10+ Years Join Date: Jun 2008 Location: Lancaster, Ohio
Posts: 353
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Gender: | Squats would be tough. At least in deads you can put the weight down and suck wind. In squats you could rack the weight but that would be a lot of energy burned just moving in and out of the rack. The guy that introduced this to me said his wife followed this program for cleans. I'll assume very light power cleans, but no matter how light I'm guessing 100 cleans catches up to you pretty fast! Might be good for shrugs, possibly dips, pushups for sure, calves... any exercise where deloading completely wasn't a major pain. Bench would probably be too hard, but pin pressing in a power rack would work. I do a lot of HIT or DC style training in my accessory work. Usually I just go for max reps in a 2 minute time frame. |
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07-22-2008, 03:32 PM
| #479 (permalink) | |
| Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC
Posts: 2,282
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Gender: | Quote:
 Sounds pretty brutal | |
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