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Old 11-10-2007, 05:58 PM   #51
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Ok. I'll try explaining it slower, but I think the logic isn't sound. I want to move to 190...but I won't be able to next week because it's a bit too much. So...I was thinking it would be kind of like a progressive load if I did this:
Last week - 5X5 185
This week - 5X3 190
Next Week - 2X5, 3X3 190
Following week - 5X5 190
Dropping reps, so I can push 190...then the following week, split it between 2X5 & 3X3...then after a couple of weeks of increasing reps, I'll be able to push 190 for my 5X5.
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Old 11-12-2007, 11:08 AM   #52
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Ah I see now. That could work but I've never tried it.

Here is what I would do...

This week 190 3x5
next week 195 3x5
and continue with this till you stall on 3x5 sets

then back to 190 5x5

Should seem alot lighter since you've done higher weight before even tho its lower reps. I dunno, whatever works for ya.
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Old 11-12-2007, 07:16 PM   #53
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Haha I'm not sure if I can get 190 up 5 times. I did the 5X3 tonight, and it was do-able. I'll let ya know how it goes...if not, then I'll try what you recommended.
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Old 11-12-2007, 07:29 PM   #54
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Bench press - 5X3 190
Squats - 5X5 275
Rows - 5X5 105
Cardio
5 min WU on bike
20 min on the treadmill, 2.5 miles (8 minute miles)

Body weight - 169

Ugh, I felt SLOWWW on the treadmill. I kind of weigh about 35-40lbs more than I did when I used to run a lot though. That and the fact that I finished doing heavy squats about 10-15 minutes before I started cardio. I hate running on the treadmill...it's not acceptable to spit on the floor or throw up over the rail. I'll try to get it down to 7 minute miles by next week.
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Old 11-14-2007, 07:15 PM   #55
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Shoulder press - 5X5 125
Deadlifts - 1X5 305, 2X5 315, 2XNOTHING
Lat Pulls - 5X5 165
Cardio.......
WU, 22 minutes, 8.5min/mile pace.

Body weight - 171

I decided to go easy on shoulder press and lat pulls today. Took 10/15 off and focused on my form. Form ended up being great. I expected it to be harder because of the extra emphasis on form, but it was a breeze. Looking forward to doing these two again on Thursday with extra weight. Deadlifts...don't even want to fucking talk about it. I'm going to be pissed every time I even think about the gym until I get in there and nail ALL FIVE SETS the next time I lift. I posted about it in the training forum.
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Old 11-18-2007, 05:44 AM   #56
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Friday 8/16
Bench press - 5X3 190
Squats - 5X5 265, 275, 285, 295, 300
Rows - 5X5 110

Squats were good today. Body is kind of getting...obliterated every week now. I'm going to skip squats Monday & do Wednesday's workout on Tuesday with deadlifts...then I'll be back to normal on Friday. I have Wed & Thur off, so I'll be headed down the mountain to go home. Might change the frequency next week. I can't keep going heavy 3 days a week like this. Well, I probably could, but I don't think it would be a good idea.
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Old 11-19-2007, 05:44 PM   #57
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Incline BB bench press - WU, 3X5 160
Flat DB bench press - 3X5 75
Squats - WU, 3X3 245
Nose breakers - 3X5 75
HIIT cardio
1 min @ 9.3mph, 2 min @ 6.7mph for a total of 20 minutes

Body weight 168

Just switched a few things up today because I'm not following my routine this week anyway. I've missed working with DBs and doing incline stuff. Did light squats. After next week I'll probably change flat bench to DB bench press. I'd like my chest to catch up with my shoulders. I'm going to change T-bar rows to something else also. I've kind of maxed out on those two lifts and I don't care for them as much as some of the other exercises I could do. I think I might be sore tomorrow.
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Old 11-20-2007, 06:28 PM   #58
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Dead lift - 5X5 275
DB Rows - 4X5 75
Straight bar curls - 4X6 85, 85, 90, 95
Weighted crunches
Rotator cuff exercises

I couldn't deadlift 315 after my warmup. So...I did 5 sets of 5 at 275. My hips hurt very, very badly. I haven't done deadlifts in several years...and this was only my fifth or sixth time doing them. I'm thinking that I am able to do as much weight as I am because of the muscles that I developed doing squats. But I think some of the other muscles used for deadlifting are underdeveloped. In any case, I'm going to a 4 day split next week. Two pull days and two push days. Two heavy days and two light days.
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Old 11-26-2007, 05:54 AM   #59
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Starting today......................................

Monday - Upper, heavy
Incline BB Bench Press - 4X6
T-bar Row - 4X6
Flat DB Bench Press - 4X6
Overhead tricep ext - 4X8
Ab work
25 min cardio

Tuesday - Lower, light
Front Squats - 4X8
Calve raises - 4X15
Weighted lunges - 4X15
Ab work
25 min cardio

Wednesday - descanso

Thursday - Upper, light
Closehand Bench Press - 4X8
Shrugs - 4X8
Pull ups - 4X8
Curls - 4X8
25 min cardio

Friday - Lower, heavy
Week A - Deadlifts - 4/5X3
Week B - Squats - 4X6 + Romanian Deadlifts - 4X8 (light)
Leg Press - 4X6
Calve Raises - 4X15
Ab work
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Old 11-26-2007, 07:25 PM   #60
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Incline bench - 4X6 155
T-bar rows - 4X6 90
Flat DB bench - 4X5 70

Body weight - 165

Felt like crap...think I might be getting sick. Worked out at the other gym on campus. Different equipment sucks. T-bar rows were done standing...the machine I normally use has a pad that you basically lay/stand against which lets me focus less on form and more on feeling the muscle contractions. I had problems with form today. The last set of rows was good. The video & critique of Anuj's form helped a lot after I thought about it before the last set.

EDIT: On a side note, I lost 4lbs over the Thanksgiving holiday. Metabolism has sped up a lot since starting cardio. The increase in clean meals seems to help too...

Last edited by Ross86; 11-26-2007 at 08:28 PM..
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