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_Wolf_ · #**321** 04-09-2008, 08:51 PM

so...as promised, here are the vids:

Low Box Squats: http://s81.photobucket.com/albums/j2...t=LBS225x5.flv

Safety Squat Bar Squats: http://s81.photobucket.com/albums/j2...urrent=SSB.flv

EricT · #**322** 04-10-2008, 12:16 PM

Box squats look good.

That was kinda heavy on ssb. You have to treat this like a new exercise. It is never a good idea to go that close to your max abiltiy on a new movement. You have to groove in the good stuff not the bad. What your body will remember is that it was almost a good morning.....a little more patience is in order.

_Wolf_ · #**323** 04-10-2008, 12:31 PM

ok sir. i will reduce the weight next time and do some doubles instead. my warm-ups or ramp-ups were with good form. its just the last set on the ssb where i gm'ed it. but i will be patient and do a lighter weight for doubles or triples, sir.

EricT · #**324** 04-10-2008, 01:18 PM

Well I know it could have been a situation where it felt like that would be easy and then it snuck up on you. That is why when learing the movements it pays to be conservative and leave a little bit behind. Several more sets of lighter weight with better form would probably serve better in this case.

_Wolf_ · #**325** 04-12-2008, 08:03 AM

ok sir. ill do something like 205 for sets of 3 or 5.....many more sets next time.

_Wolf_ · #**326** 04-12-2008, 08:11 AM

Press Assistance Day
Cycle 14

Overall Impression:

so...ive decided to rename the bench press day to "Press Assistance Day" as it seems more appropriate

i had a good workout on the whole. i weighed myself in today morning completely unfed and after i took a huge dump and i was 178. when i went to the gym in the evening and weighed myself post workout i weighed in at 183. i guess i ate a lot of food yesterday. but good news is that the extra weight is looking good

The Workout:

Close Grip Bench Press
- bar x 10 reps
- 135 lbs x 3 reps
- 155 lbs x 3 reps
- 175 lbs x 3 reps
- 185 lbs x 2 reps
- 195 lbs x 1 rep
im just doing this exercise to remember some motions of the flat bench press.

Pull-ups
- 5 sets x 5 reps
i focussed on putting my feet out ahead of me and to hang in a neutral position.

Standing Unilateral Dumbbell Shoulder Press superset with Lat Pull Downs
- Unilateral Presses = 30 lbs x 15 reps x 2 sets
- Lat Pull Downs = 100 lbs x 15 reps x 2 sets

Dips superset with Lying Dumbbell Extensions
- Dips = 8 reps x 3 sets
- Lying Extensions = 15 lbs x 8 reps x 3 sets
i should've stuck to bent arm pullovers today as my second exercise in the superset.

Ab Work
- Plank Test from 8 inch platform feet elevated @ 1 minute 30 seconds
- Lat Pull Down Sit-ups = 70 lbs x 10 reps x 1 set

_Wolf_ · #**327** 04-13-2008, 12:11 PM

Deadlift Day
Cycle 15

Overall Impression:

this is a questionable workout. either it was very very good or really shitty. time will tell.

The Workout:

Deadlifts
- 320 lbs x 2 reps x 5 sets
- 185 lbs x 7 reps x 1 set
got all 5 sets for doubles this time...unlike last time where i got 320x2x3, 320x1x2...so im happy. but form is questionable. i might do a deload workout next week...

Unilateral Box Squats
- 8 reps x 2 sets

Hyperextensions
- 8 reps x 2 sets
- Static Hold @ 1 minute

Ab Work
- Lat Pull Downs = 80 lbs x 12 reps x 2 sets
- Bar Roll Outs = 10 reps x 1 set

Grip Work
- Barbell Curls = 70 lbs x 5 reps x 2 sets

_Wolf_ · #**328** 04-14-2008, 05:29 PM

Military Press Day
Cycle 15

Overall Impression:

my traps were sore as hell today. i hate muscle soreness. I am shocked that they were this sore. not good.

The Workout:

Standing Barbell Military Press
- 155 lbs x 2 reps x 5 sets
- 115 lbs x 6 reps x 1 set
this was a really challenging session. my max on this lift has so far been 160 so i was doing 97% of my 1RM for doubles...

Cable Rows
- 130 lbs x 10 reps x 3 sets
simple linear progression here...

Dumbbell Rows
- 80 lbs x 7 reps x 2 sets
added 1 rep to both sets...im gonna back down on the weight next week and do 2-3 sets of 8-10 reps with 70 lbs.

Incline Dumbbell Flyes
- 10 lbs x 10 reps x 1 set
i havent done this exercise in so long i just wanted to see what it felt like...i took only 10 lbs because im cautious about my shoulder...anyways, this is a boring exercise...im gonna do a secondary press exercise next week. probably unilateral dumbbell flat bench press.

Facepulls
- 70 lbs x 10 reps x 1 set

Ab Work
skipped

EricT · #**329** 04-15-2008, 11:49 AM

Quote:

this was a really challenging session. my max on this lift has so far been 160 so i was doing 97% of my 1RM for doubles...

Ninety-seven percent of your PREVIOUS 1RM. If it was your max for this day I doubt you would have been able to do it. With max work you are getting stronger a lot faster or you wouldn't have been able to do this doubles plan. This is why percentage based programs SUCK. You've just proved that you can work at and then past a max from weeks ago. Rather than base, say, a 4 week thing on a max you did a month and a half ago.

_Wolf_ · #**330** 04-15-2008, 11:52 AM

^^^ thats true, sir.

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