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  #151  
Old 05-28-2010, 12:37 PM
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I absolutely hate the fat bars at my gym. I got so used to the regular bar and it just feels wrong otherwise. I empathise. lol


IW
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  #152  
Old 05-28-2010, 01:49 PM
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i know it's not "manly" to have to use a box for pistols....but have you ever tried just standing on a short one? so you don't have to worry so much about what the off leg is doing...
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  #153  
Old 05-29-2010, 06:24 AM
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Back Training
Mesocycle 22 - Week 2

Beginning Thoughts:
Just got back...
Workout:
Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 50 lbs x 2 reps
BW + 40 lbs x 3 reps

Chest Supported Rows:
160 lbs x 3 reps
180 lbs x 3 reps
200 lbs x 3 reps
180 lbs x 3 reps
180 lbs x 3 reps

High Cable Rows:
75 kgs x 10 reps
75 kgs x 10 reps
80 kgs x 8 + 2 reps
70 kgs x 12 reps
70 kgs x 10 reps

V-Grip Chin-ups:
BW x 6 reps x 2 sets

Russian Twists aka Landmines:
45 lbs x 8 reps x 3 sets

Facepulls:
45 kgs x 15 reps
40 kgs x 15 reps

Hammer Curls:
20 kgs x 8 reps x 1 set
Videos:
nothing special
Overall Impression:
Tomorrow is squat day.
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  #154  
Old 05-30-2010, 12:03 PM
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Squat Training
Mesocycle 22 - Week 2

Beginning Thoughts:
Just worked out..
Workout:
Overhead Squats:
135 lbs x 5 reps
145 lbs x 4 reps
155 lbs x 3 reps

Front Squats:
225 lbs x 5 reps
245 lbs x 3 reps
265 lbs x 2 reps
295 lbs x 1 rep

Back Squats:
295 lbs x 3 reps
295 lbs x 3 reps
315 lbs x 2 reps

Anderson Half Squats:
315 lbs x 4 reps
315 lbs x 4 reps
345 lbs x 4 reps

Swiss Ball Jack Pikes:
BW x 8 reps x 4 sets
Videos:
Everything:
Overall Impression:
Very tiring workout....
[/QUOTE]
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  #155  
Old 06-13-2010, 01:37 PM
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Firstly, I apologize for the long absence. I have been training like normal but there are too many changes going on so I haven't been able to have too many satisfying workouts. So, there haven't been any recent updates.

I was extremely dejected after today's workout, but after conferring with Eric, I am accepting things better.

There are a lot of changes going on in my life and I had expected lifting to be a constant but I was wrong.

I have also become very unmotivated with my training and the lack of equipment and stuff at my gym is bothering me a lot.

I should have my home gym set up sometime in the next 3-4 weeks.

So, in the interim I am going to be focusing my training around 3 exercises: Pistol Squats, Pull-ups and Unilateral Overhead Presses.

In short, a whole lot more pulling and pushing and whatever lower body work I do right now is going to be either Pistol Squats or Overhead Squats or Front Squats. No more Deadlifting regularly. Each workout will be taken as it is. This is just a heads up to everybody.

I will update this log regularly as well.

Here is the 4 day layout as of now:

Full Body 1
  • Pistol Squats
  • Pull-ups
  • Close Grip Bench Press
  • Core Training

Upper
  • Unilateral Overhead Press
  • Chest Supported Rows
  • High Cable Rows
  • Core Training

Lower
  • Front Squats
  • Unilateral RDLs
  • Reverse Lunges
  • Core Training

Full Body 2
  • Overhead Squats
  • Pull-ups (weighted)
  • Facepulls
  • Core Training

The way this will be laid out is:

Day 1: Full Body 1
Day 2: Off
Day 3: Upper
Day 4: Lower
Day 5: Off
Day 6: Full Body 2
Day 7: Off
Day 8: Off
Day 9: Repeat
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  #156  
Old 06-14-2010, 07:31 AM
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Full Body Training 1

I weighed myself today...I am at 183 lbs...wtf...thats a 17 lbs weightloss in 8 weeks. Most of it has been off my stomach though which is good. I took this as an excuse to pig out today though

Pistol Squats = 7 + 10 + 8 = 25 reps
Very cool. I then did a 4th set of basically 1 rep but I stopped at the bottom and just absorbed that position for 25 seconds.

Pull-ups = 8 + 10 + 12 = 30 reps super-setted with the Pistol Squats.
Pull-ups = 7 + 5 + 8 = 20 reps super-setted with CGBP
TOTAL = 50 reps

Close Grip Bench Press = 165 lbs x 5 reps, 185 lbs x 5 reps x 3 sets
Solid. I am very happy about this.

Ab Roller = BW x 10 reps x 3 sets

Decent workout. Felt really good actually.
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  #157  
Old 06-15-2010, 01:02 AM
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I want to spread the word about a few articles composed by Eric Troy from GUStrength.

The first article is about slow versus fast pulls. Why are Deadlifts a slow pull when in comparison Olympic Lifts are much faster? Check this out: Slow Pulls versus Fast Pulls

Why do we Strength Trainees do what we do? What motivates us? Is the end goal or is it the journey leading to its achievement? Eric has explained it here: Strength Training Motivation and Goal Setting

Are you a strength training failurist? What does it mean to be a strength training failurist in the first place? Training To Fail: The Failurists

So what does “neural fatigue” say about the actual observable responses to resistance training? What can it say about affects on muscular strength and power? Or motor control and movement quality? Or endocrine and catecholamine responses? Or training related injuries? Or even psychological profiles? Absolutely nothing. Training to Fail Part 2: Intensity Cycling and High Intensity Overtraining

Do you know why conventional intensity cycling is counter productive? Here's why: Training to Fail Part 3: The Failure of Intensity Cycling

Lastly, here is the latest article on Strength Performance. Check it out: Strength Performance Psychology Versus Physiology: It's All Mental

I hope y'all like the articles. Feel free to comment on them or ask questions or give us your feedback!!!

Last edited by _Wolf_; 06-15-2010 at 07:53 AM.
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  #158  
Old 06-15-2010, 06:42 AM
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"Training to Fail: Intensity Cycling" articles part 2 and 3 are not about how to go about "cycling intensity" but are specifically showing how "intensity cycling" doesn't work well, it's theoretical mistakes, etc.. In this case intensity cycling is a specific term referring to the practice of recycling over the same weights by backing off the load on the bar as is the practice in some of the so called intermediate 5x5 aka "Madcows" or the Bill Star Power routine. Or in Starting Strength. This is a practice that is recommended for beginners in particular. The articles are rebutting the practice, not encouraging it.

Modulating intensity is not necessarily the same as "cycling" intensity and it is important not to mix them up because intensity cycling is a very specific term describing one practice.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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  #159  
Old 06-15-2010, 07:58 AM
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I made the corrections, sir
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  #160  
Old 06-15-2010, 07:58 AM
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Upper Body Training

Did a lot of job applications today....Tedious work.

Unilateral Overhead Presses
30 kgs x 5 reps
30 kgs x 5 reps
32 kgs x 3 reps
32 kgs x 5 reps
34 kgs x 2 reps
Getting back there...

Chest Supported Rows
160 lbs x 5 reps
180 lbs x 3 reps
205 lbs x 3 reps
180 lbs x 4 reps
180 lbs x 4 reps

High Cable Rows
75 kgs x 8 reps
75 kgs x 8 reps
80 kgs x 8 reps
70 kgs x 12 reps

Dumbbell Windmills = 12 kgs x 12 reps x 3 sets

Looking forward to tomorrow' squats!!!
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