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Old 09-29-2008, 04:24 AM   #241
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Nice work.
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Old 09-29-2008, 04:23 PM   #242
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DE SQUAT

Speed Squat: 305 x (8 x 2)
- 60%, gassed today pretty bad towards the end (Thanks Sam Adams!)

Dimel Deadlift: 185 x 20, 20
- Rapid fire from about 13 on.

Neutral Grip Pulldowns: 180 x 10, 10, 10

* No abs or db pressing today. Just felt out of breath all day. A testimate of a poor diet and no cardio the past week (and a few brews on top of that).

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Old 09-30-2008, 06:29 PM   #243
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Extra Workout: GPP

Sled Dragging: 70 lbs x 8 trips (200 ft per)
- Jeez, take a week off from dragging and I get murdered in the hot sun lol. Pulled my tire on grass today so I didn't need half as much weight.

Banded Hip Abductors

Straight Leg Abs: Rest Paused - 20, 15, 10, 5

Tonight at some point I'll hit up a hundred or so banded pressdowns and maybe some leg curls.
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Old 09-30-2008, 06:33 PM   #244
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I'm putting a lot more focus into my GPP than anything else. So I'm going to try sled dragging before my squat days to get that up to par. It'll probably end up helping more than hurting as far as "warming up" is concerned. The goal is to keep a total of six trips before my workouts. I'll be increasing weight, not time or reps. That's really the sum total of this type of training, working on weaknesses.
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Old 10-01-2008, 03:45 PM   #245
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DE BENCH - Doubled Monster Mini's (week three)

Neutral DB Press: 75 x (4 x 15)
- Bumped up the weight again. I could probably get up to 85-90 before I have to start working.

Speed Bench: 165 x (9 x 3)
- Last 5 sets were rapid fire. Final week with these fucking bands thank God.

JM Press: 6 x 6 working up to 185 lbs.
- Stopped because I let my wrists bend lol. Started off with 105 and just kept going, 90 seconds rest.

Seated DB Cleans: 55's x 10, 10, 10, 10
- Increased 5 lbs. Very short timed rest - 60 seconds.

Banded Pressdowns (2 x 30) ss w/ Hammer Curls (2 x 20)
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Old 10-01-2008, 04:27 PM   #246
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i tried thoses jm presses before and they feel really weird,how do you liek them?

also,the db cleans are they any good?
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Old 10-01-2008, 06:05 PM   #247
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I really like the seated cleans. Hits the upper back and delts hard.

JM's are pretty good if you get the technique down. Extremely tough on your elbows, but well worth the pain. If you don't like them, you could do some barbell extensions to your upper chest or chin which is fairly close of a movement. My problem with extensions to the chin is that I'm strong enough to do 115-135 lbs, but I can't because of the stress to my elbow joint. So for ME, I prefer JM's since I'm only using 2/3 of the ROM from lockout to upper chest.
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Old 10-02-2008, 02:04 PM   #248
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Quote:
Originally Posted by Darkhorse View Post
I really like the seated cleans. Hits the upper back and delts hard.

JM's are pretty good if you get the technique down. Extremely tough on your elbows, but well worth the pain. If you don't like them, you could do some barbell extensions to your upper chest or chin which is fairly close of a movement. My problem with extensions to the chin is that I'm strong enough to do 115-135 lbs, but I can't because of the stress to my elbow joint. So for ME, I prefer JM's since I'm only using 2/3 of the ROM from lockout to upper chest.
yea,i cant seem to get the technique down right so i dont do them lol,i just stick with cgbp.dips,skulls..

also,i was wondering what your take is on rotating your ME lifts every week or doing like a 3 week wave?

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Old 10-02-2008, 03:39 PM   #249
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I'm doing 5 maximal effort exercises for my bench press. The final week always a repetition effort to failure (albiet a db press rep record or a wide bench 6-10 RM)

Lower body's different. I'm doing a GM, squat, deadlift, assistance week, then repeat with different exercises for a total of 8 weeks, then repeat.
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Old 10-02-2008, 04:00 PM   #250
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Quote:
Originally Posted by Darkhorse View Post
I'm doing 5 maximal effort exercises for my bench press. The final week always a repetition effort to failure (albiet a db press rep record or a wide bench 6-10 RM)

Lower body's different. I'm doing a GM, squat, deadlift, assistance week, then repeat with different exercises for a total of 8 weeks, then repeat.
sounds like a plan!

My cns is DONE i took this whole week off resting and eating i wanna come back monday with a whole new plan of attack and was wondering what i would benefit from more from...changing my ME lifts everyweek..ie wk 1 Floor press wk 2 2-board press,wk 3 Close Grip Bench,wk 4 Incline Press,wk 5 Repeat or doing a 3 week wave?

thanks bro!
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