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Mass Fall/Winter Program



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  #51  
Old 12-17-2006, 04:19 PM
BigMal BigMal is offline
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Sunday's results:
A2G 5x5 @160
Flat Bench 5x5 @220
Bent Over Row 5x5 @125
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x15 @bodyweight

Thoughts:
Didn't get stuck on bench like last Sunday.
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Winter Mass Journal

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  #52  
Old 12-19-2006, 06:35 PM
BigMal BigMal is offline
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Tuesday's results:
Standing Military Press 3x5 @130
A2G (-20%) 5x5 @125
Dead Lift 5x5 @160
Pull ups 5x5 @ bodyweight
Alternating DB curls 3x8 @35
Standing DB Calf Raises 3x8 @45

Thoughts:
Big.
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  #53  
Old 12-22-2006, 03:49 PM
BigMal BigMal is offline
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Thursday results (Done on Friday):
A2G 5x5 @160
Incline Bench 5x5 @185
Bentover Rows 5x5 120
BB Shrugs 3x8 @ 170
DB Oblique Side Lifts 3x10 @ 50
Bodyweight Triceps extensions 3x10 @ (bodyweight)

Thoughts:
Happy Holidays
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  #54  
Old 12-24-2006, 09:53 AM
BigMal BigMal is offline
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Sunday's results:
A2G 5x5 @165 PR
Flat Bench 5x5 @225 PR
Bent Over Row 5x5 @135 PR
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x15 @bodyweight

Thoughts:
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  #55  
Old 12-26-2006, 05:29 PM
BigMal BigMal is offline
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Tuesday's results:
Standing Military Press 3x5 @135
A2G (-20%) 5x5 @130
Dead Lift 5x5 @165
Pull ups 5x5 @ bodyweight
Alternating DB curls 3x8 @45
Standing DB Calf Raises 3x8 @50

Thoughts:
Don't own 40lb DB, so decided to man up and go 45's. It hurt like shit! Gonna keep it there til it doesn't.
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  #56  
Old 12-26-2006, 06:17 PM
Darkhorse Darkhorse is offline
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Good job sticking to the plan thus far bro. If you're starting to feel run down at all, at any point, then drop the extra accessory work until you recover. The heavy presses and pulls will more than take care of those pythons.

Also, on the deloading, make sure you're doing 3 sets of 3 reps per exercise, not 3 sets of 5 reps. The deloading should keep you lifting as heavy as you did while loading, yet become easier with only 9 total reps vs. 25 reps.

Just keep at it and as long as you continue climbing, there won't be no reason to change a thing until you need to! If you ever get bored with this, since you've been at it for so long, feel free to tweek an exercise for a month with a new rep range albeit 5 sets of 1 rep, 3 sets of 8-10, ect for every Monday's squat (for example). Just to keep you interested in what you're doing.
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  #57  
Old 12-27-2006, 05:25 PM
BigMal BigMal is offline
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Quote:
Originally Posted by 0311 View Post
Good job sticking to the plan thus far bro. If you're starting to feel run down at all, at any point, then drop the extra accessory work until you recover. The heavy presses and pulls will more than take care of those pythons.

Also, on the deloading, make sure you're doing 3 sets of 3 reps per exercise, not 3 sets of 5 reps. The deloading should keep you lifting as heavy as you did while loading, yet become easier with only 9 total reps vs. 25 reps.

Just keep at it and as long as you continue climbing, there won't be no reason to change a thing until you need to! If you ever get bored with this, since you've been at it for so long, feel free to tweek an exercise for a month with a new rep range albeit 5 sets of 1 rep, 3 sets of 8-10, ect for every Monday's squat (for example). Just to keep you interested in what you're doing.
Thanks. I can be a very monotonous SOB when it comes to lifting. The guns are getting bigger, but I'm really impressed by the increases in the back and legs. I like this program as it's simple and short. Also, because it fits with what equipment I have at my disposal.

I've also been changing the accessory stuff between cycles, and the deload period was lovely. It's still early in this 2nd loading phase, but so far, I'm not as run down as before. I'm not sure if it's the glutamine, extra rest, or the increase use of ON whey, but it's working.

I'm really impressed with how I have been keeping up this Journal as well as I have never done one before.
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  #58  
Old 12-28-2006, 06:13 PM
BigMal BigMal is offline
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Join Date: Jul 2006
Posts: 140
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Thursday results:
A2G 5x5 @165
Incline Bench 5x5 @190
Bentover Rows 5x5 135
BB Shrugs 3x8 @ 175
DB Oblique Side Lifts 3x10 @ 50
Bodyweight Triceps extensions 3x10 @ (bodyweight)

Thoughts:
"Do Work"
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  #59  
Old 12-31-2006, 12:17 PM
BigMal BigMal is offline
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Join Date: Jul 2006
Posts: 140
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Sunday's results:
A2G 5x5 @165
Flat Bench 5x5 @225
Bent Over Row 5x5 @135
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x15 @bodyweight

Thoughts:

Happy New Year People!
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  #60  
Old 01-02-2007, 05:22 PM
BigMal BigMal is offline
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Join Date: Jul 2006
Posts: 140
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Tuesday's results:
Standing Military Press 3x5 @135
A2G (-20%) 5x5 @130
Dead Lift 5x5 @165
Pull ups 5x5 @ bodyweight
Alternating DB curls 3x8 @45
Standing DB Calf Raises 3x8 @50

Thoughts:
The guns don't burn as much as last time.
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