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F = m.a.
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11-15-2008, 02:10 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Fall 2008 Training
Mesocycle 2 - Week 1
Press Day
Beginning Thoughts:
I felt good going into today's workout... Workout:
Speed Pin Presses:
@ 45% = 80 lbs x 3 reps x 8 sets
Heavy Pin Presses:
135 lbs x 3 reps
155 lbs x 3 reps
Weighted Chin-ups:
BW +10 lbs x 3 reps x 3 sets
BW x 5 reps x 2 sets
Close Grip Bench Press:
135 lbs x 8 reps
155 lbs x 8 reps
175 lbs x 8 reps
185 lbs x 1 rep
205 lbs x 1 rep
Glute Ham Raises:
7 reps x 3 sets
Reverse Lunges with Front Foot Elevated:
35 lbs x 8 reps x 2 sets Videos:
A bunch of different clips:
Overall Impression:
Tomorrow = Rest Day
__________________
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11-15-2008, 02:13 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Quote:
Originally Posted by EricT
If you want to 'connect' to the hips then slow down a bit. You want quality then you need to show respect to every rep. I don't mean playing around for 10 minutes trying to get ready before initiation the lift like you see some people doing.
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Ok. I will slow down. I dunno but I have developed this "rush" feeling where I feel compelled to do everything as fast as possible. I will slow down a bit, sir.
Quote:
Originally Posted by EricT
I'd like you to do the hip extensor test. You lie down in a prone position (belly down) and lift one foot up. The glutes should fire first. Not the hamstrings.
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I just did that. The glutes fired first.
Quote:
Originally Posted by EricT
Your shoulders need to come forward of the bar a bit more. You are not using quite the same set-up techniques between your regular and deficit deads.
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I actually did use the same technique with the bar near my shins...and I scraped my shins so I sissied out
I will try and use the same technique, sir.
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11-15-2008, 08:53 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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hehe...you used to do oh squats really fast
thanks for the reverse lunge vid
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11-15-2008, 09:23 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Quote:
Originally Posted by Pitysister
hehe...you used to do oh squats really fast
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lol.....
Quote:
thanks for the reverse lunge vid
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you are welcome. that vid was just for you.
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11-19-2008, 01:22 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Fall 2008 Training
Mesocycle 2 - Week 1
Squat Day
Beginning Thoughts:
This is Tuesday's late update.
I slept for 3 hours Monday night. I had a massive exam (Finance) on Tuesday which I think I did miserably in. I hate it when I study very hard for an exam and then I blank out. In any case.... Workout:
Speed Squats:
@50% = 170 lbs x 2 reps x 5 sets
Heavy Squat Singles:
295 lbs x 1 rep
315 lbs x 1 rep x 2 sets
335 lbs x 1 rep
Rack Deadlifts:
335 lbs x 5 reps x 3 sets
185 lbs x 7 reps x 2 sets
Good Mornings:
95 lbs x 6 reps x 3 sets
Unilateral Standing Dumbbell Shoulder Press:
50 lbs x 6 reps x 3 sets
Facepulls:
70 lbs x 12 reps x 3 sets
Pallof Press:
22.5 lbs x 12 reps x 3 sets Videos:
A little bit of everything:
Overall Impression:
Today is my extra workout day. I'm gonna try pistols
I think today's workout was ok. I'm gonna reduce the weight on the rack deads...
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11-20-2008, 04:02 AM
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Rank: Lightweight
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Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
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Nice work. Don't beat yourself up over the test. Remember sh*t happens. I'm sure you will do better than you think. Good luck.
__________________
Height: 6 foot
Weight: 240 pounds
Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)
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11-20-2008, 04:22 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Solid work Anuj. I would love to train with you. I haven't had a training partner in forever. Do you ever train with anyone else? You've been making impressive progress. I need to quit reading your journal, so I feel better about myself.
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11-20-2008, 02:21 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Quote:
Originally Posted by widdoes2504
Nice work. Don't beat yourself up over the test. Remember sh*t happens. I'm sure you will do better than you think. Good luck.
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I got a B in that exam. Fuck.....
Quote:
Originally Posted by Ross86
Solid work Anuj. I would love to train with you. I haven't had a training partner in forever. Do you ever train with anyone else? You've been making impressive progress. I need to quit reading your journal, so I feel better about myself.
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When I am at my university, I have two guys who I sometimes train with:
But other than that I am on my own. When I am back home in Bombay I train with some guys but that just means we each do our own thing - we're just together working out around the same time.
I think we'd be cool training partners. I haven't had an actual training partner ever. I guess my training partner is the book I bring with me to read in between sets
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11-20-2008, 02:25 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Fall 2008 Training
Mesocycle 2 - Week 1
Extra Workout
Beginning Thoughts:
This is yesterday's workout....I have had a total of 11 hours of sleep this whole week. Tonight I plan on making up for this large deficit. Workout:
Overhead Squats:
95 lbs x 2 reps x 7 sets
On set 7 I did some stupid shit...the bar drifted forward and I lost my balance. But I recovered myself and cranked out another rep. Then just for kicks I did a third rep and I completely lost my balance and the bar crashed down in front of me. So I did another set of 2 reps to total 7 complete sets. But wtf.....I cannot believe I did something so dumb.
Dips:
6 reps x 3 sets
Assisted Squat Pistols
5 reps x 3 sets
These were damn hard...I got a video.
Videos:
Overhead Squats:
Overall Impression:
I am sore and tired. It's time for some R&R. I will be taking most of next week off owing to thanksgiving
I hope everyone is having a good week so far...
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11-20-2008, 02:30 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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That's cool. I might start training some with the powerlifters that train at my gym. There are about 6 or 7 guys that always train together...some days it's only 2-3 guys, but sometimes it's 5-6. If I can get healthy and get a little stronger, then I won't feel bad about training with them. It's a good environment. It can kind of suck though when you see somebody squatting +600 for reps. I haven't ever had a good training partner before, so that's probably part of the reason that I shy away from it.
Enjoy your time off...sounds like you need it.
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