Full Speed Ahead
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12-16-2006, 04:21 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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DE SQUAT/DEADLIFT:
Today was a new 1 RM workup with banded DE squats. 225 x 4 x 2 speed sets with 45 seconds between sets, then I kept the bands on and started the workup. 275 x 2, 315 x 1, 345 x 1, 375 x 1. 10 lb PR. The bands are a killer. Obviously made that a lot heavier than 375.
SLDL's on plates.. 315 x 3 x 8. Easy, good stretch.
DB Swings (95 x 3 x 12) ss w/ Weighted Hypers (40 x 2 x 10).
Banded Abs Pulldowns: 2 x 18, 2 x 15. Tough sets.
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Got my Vitargo in just before I left for the gym. Super pick me up preworkout. 2 scoops Vitargo/4 grams CEE worked great.
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12-18-2006, 06:06 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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ME BENCH: Energized to the max...
Floor presses: 225 x 5, 275 x 5, 315 x 2, 345 x 1, 375 x 1 (easy!). Matched old PR, but this time it went up a lot faster. I probably should've hit 365 x 1, then gunned for 385 x 1, but I didn't have a spotter.
Went over to the flat bench and did TWO dropsets this time vs. the usual one. I plan on 2 drop sets with static weight for 5-7 reps. This time I threw up 315 for 2 x 5. Fucking strong on these too! It looks promising for next week's RE BENCH's 5 x 5 with 315 lbs, which would be a new PR for me.. This week I have 305 x 5 x 5 on the deck..
Reverse Band JM Presses: 205 x 5, 235 x 5, 250 x 5, 265 x 5 (either beat or tied PR... Gotta go check)
Pendlay Rows: 275 x 3 x 8
Hammer Strength Overheads: 240 x 3 x 10
Face Pulls: Stack x 3 x 10
Ended with Barbell Curls [205 x 3 x 10] ss w/ 20 rep Banded Pressdowns [2 x 20]. Cut rest between sets down to 1 minute meaning after a superset, I'd take my time and walk over to get a drink, come back, grab the bar, and go again.
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12-20-2006, 05:10 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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ME SQUAT/DEADLIFT: Took me 2 hours sitting in traffic to get home, but I still got the job done.
LOW Box Squats (3-4" below parallel):
225 x 5
275 x 2
315 x 1
345 x 1
375 x 1
405 x 1 (+ 10)
305 x 5 DROP
Could've went heavier, but I'm just trying not to burn myself out. Got it without a struggle.
Goodmornings:
225 x 3
275 x 3
305 x 3
335 x 3 (+ 10)
Pullthroughs [190 x 3 x 12] ss w/ Weighted Hypers [40 x 2 x 10]..
Banded Abs Pulldowns: 3 x 18
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12-21-2006, 07:46 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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RE BENCH:
Flat Bench: 305 x 5 x 5 (next week 315 baby)
Standing OHP's: 205 x 3 x 5
Weighted Pullups: 40 x 2 x 6 (maybe 45's next week)
Pulldowns: 240 x 2 x 10 (slow and easy, super widegrip)
Chest-Supported Rows: 3-45's, 1-25 per side x 3 x 10 (next week I'll switch up to another row, maybe cables)
Incline Curls (45 x 3 x 10) ss w/ Tate Presses (50 x 3 x 12)
Side Laterals: Nothing major, just 40's x 2 x 15
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12-24-2006, 08:26 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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DE SQUAT/DEADLIFT:
Banded Box Squat: 255 x 8 x 2 (45 seconds between sets)
Banded DE Deadlifts: 365 x 6 x 1 (45 seconds between sets)
Olympic Squats: 235 x 2 x 10
DB Swings [95 x 2 x 12] ss w/ Weighted Hypers [40 x 2 x 10]
Banded Abs Pulldowns: This time I tried 5 x 5 doing a hard 5 second hard contraction, 5 second slow ass negative per rep. Killer..
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ME BENCH: n/a
Gym was only open from 9 - 1 pm. Didn't even wake up until 12 pm. So I'll just carry-over wide grip 2 sec. pause bench next time, then reverse band following...
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12-26-2006, 05:37 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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ME SQUAT/DEADLIFT: Great day although not as motivated as usual..
OLY Squats:
225 x 5
275 x 3
315 x 2
355 x 1
385 x 1
405 x 1
425 x 1 (10 lb PR)
335 x 6 DROP
- LOVE rock bottom squats, so I did a lot more than usual. The 405 felt stronger than last time, so I'm happy about that. Eventually, I'd like to view the 405 the same as I do with 365 lbs if that makes sense -> Just another acclimation set! I'm slowly getting there. In regards to form, I'm trying to elliminate the bounce off the bottom by going down a little slower. I also feel a little like I'm using too much of my back (goodmorning) vs. keeping arched and tight.
Rack Deadlifts:
225 x 5
315 x 5
405 x 1
455 x 1
495 x 1
- This time I tried the second hole from the bottom vs. the lowest. IMO it's A LOT tougher because of the awkward position of the bar's height in relation to my body. To put it in perspective, last time I did these on the lowest setting and owned 515 lbs I probably could've done more (obviously), but I was running really late and needed to finish up and jam home to take a shower before work!
Pullthroughs [190 x 3 x 12] ss w/ Weighted Hypers [40 x 2 x 10]
Banded Abs Pulldowns: 3 x 18
Great day all around considering mentally I wasn't all there. It's really hard [for me] to hit the weights extremely hard when I missed the day prior. I actually walked into the gym thinking to myself that today and the rest of this week would be a deloading week for me since I missed my ME BENCH session. But, once I flew past 365, I figured that it would be a complete waste of time since I still don't need one yet.
Next time I do need a deload, I'm going to explore the coveted repetition's galore.
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12-30-2006, 04:53 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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RE BENCH: Decent energy.
Flat Bench:
315 x 5
315 x 5
315 x 5
315 x 4 (5 with a spotter touching)
315 x 3 (4 "")
- My triceps felt gassed from taking a week off between sessions (missing my ME day). More mental IMO. I'm thinking about holding this over next week just because I know I can nail all the sets/reps with the infamous 315. Moreso because I want my new PR for 5x5, and I want to do it without a spotter anywhere near the bar.
Strict OHP's: 205 x 3 x 5 Surprisingly easy as sin! Kinda pissed more than happy that I didn't increase the weight from last time instead of acting like a pussy and holding over a weight I already did just because of a heavier bench.
Weighted Pullups: 45 x (1x5), (1x4) Actually did 5 reps, but it wasn't very pretty. On the bright side, increased 5 lbs for these.
Pulldowns: 240 x 2 x 10 easy. Next week will increase to 250.
Cable Rows: 225 x 3 x 10 Clipped the single handles together for a much closer grip than the v handle allows. Super form. Glad I changed the chest-supported to these for the next month or so.
Incline Curls: 40 x 2 x 10
ss w/
Tate Presses: 50 (1x12), 40 (1x12)
- For these my arms were really hurting (the joints), probably from all the increases in my other exercises, so I decided to take it easy and only do two sets for bi's and tri's. My first set of Tate's wasn't bad, but it hurt my joints to where I didn't want any injuries. Next week I'll pick something new for arms. I'm leaning towards something with either skullcrushers or rolling db extensions...
Side Laterals: 40 x 2 x 16,15
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12-30-2006, 04:58 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Friday's DE SQUAT/DEADLIFT day was cancelled because I went to Knott's Berry Farm with the family all day. I actually went to DisneyLand first, but it was sold out (thank God), so we went to Knott's and had a blast. No more than 30 minutes waiting between rollercoaster rides, and 15 minutes for all kid rides with my daughter. Tons of fun!
Got home around 10 pm and started thinking about the gym. But, since it was closing, I opted for some "Rocky Balboa" action at the movie theatre, and it was a great movie! I think that if people liked Rocky I and II, then they'll love this one!
* Stallone did a few reps with around 295 lbs for incline barbell -> Not bad!
* Stallone blasted up a clean and press with 315 lbs! -> Impressive!
* Stallone did a 1/4 squat with 495 lbs -> Two thumbs down! LOL! He ain't foolin' me!
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12-31-2006, 04:34 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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ME BENCH: Felt drained strength wise today..
Wide Grip [2 Second] Pause Presses:
225 x 5
275 x 3
315 x 2
345 x 1
365 x 1
325 x 5 DROP
4 Board Presses:
275 x 5
315 x 5
345 x 3 (-20 lb PR )
Pendlay Rows: 275 x 3 x 8
Hammer Strength Overhead Press: 250 x 3 x 10
Face Pulls: Stack + 10 x 3 x 10
Barbell Curls [115 x 3 x 10] ss w/ Banded Pressdowns [2 x 20]
* Overall it just wasn't one of those days.
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01-01-2007, 04:54 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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I'm giving it some serious thought to including some power cleans in my deadlift variations for ME SQUAT/DEADLIFT day.. Possibly instead of doing conventional deadlifts.
So far I've been alternating between a variation of the actual deadlift, and hitting a max triple for arched back goodmornings. Maybe doing something like this:
Week 1: GM's: 3 rm
Week 2: Platform Deadlifts: 1 rm
Week 3: GM's: 3 rm
Week 4: Rack Deadlifts: 1 rm
Week 5: GM's (or possibly cleans)
Week 6: Power Cleans: Maybe a couple sets of triples, than a few singles
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