PowerBuilding Journal Part 1
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08-02-2007, 01:12 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 Eric3237
Wow. I think you did fantastic on the unilaterals for you first time. Obviously the left side was the weaker one. Damn it was a whole lot better than the first time I did them. Concentrate on keeping your upper torso and hips as level as possible. Not that you can fully achieve this but concentrate on it
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whooohooo!!! u approved!!! hahaha im relieved!!!
yes, the left side is the weaker side for sure. ill try concentrating on keeping my upper torso and hips as level as possible.
Quote:
GHR's were an improvement. You were still bending but I could see your were trying your damndest not to. Keep it up.
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yes, i was trying really really really hard not to bend. next time i hope to make a larger improvement.
Quote:
But I'm pretty certain from watching all that you still have quite excessive lumbar arch. We need to get you on the proper stretching routine (I thought we already had, lol).
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ok Eric. ill wait for ur pm
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08-03-2007, 10:26 AM
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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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Summer '07 Upper-Lower Split
UPPER 2 - WEEK 12
Workout:-
Military Press = 4 sets x 5 reps x 120 lbs (55 kgs)
Pull-ups = 8 + 6 + 5 + 4 = 23
Close Grip Bench Press = 2 sets x 5 reps x 165 lbs (75 kgs)
Overhead Shrugs = 3 sets x 20 reps x 75 lbs (35 kgs)
Russian Twists = 2 sets x 10 reps x 25 lbs (10 kgs)
Decline Sit-ups = 2 sets x 15 reps x BW
TOTAL POUNDAGE:-
W12 --->>> 12,805 lbs
W11 --->>> n/a
W10 --->>> 12,610 lbs
W9 --->>> 11,730 lbs
W8 --->>> 11,050 lbs
W7 --->>> 10,655 lbs
W6 --->>> 11,220 lbs
W5 ---->>> 12,210 lbs
W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs
Overall Impression:-
took two vids today. one was of CGBP and the other was a form check vid of me doing rows with 135 (only 1 light set)....
Military Press: somehow i didnt feel this exercise today. i dunno, i really wanted to do 5x5 with this this week but i decided to change my grip on these and do them exactly how they are laid out in SS and i found this too tough to do a 5th set of. so i stopped at 4. ill try for set #5 next time.
Pull-ups: nothing new
Close Grip Bench Press: new PR
Overhead Shrugs: i did some really high rep shit because i was doing it controlled and not baliistically. so i thought id knock out a few more reps per set...im not going to increase the weight because i dont think it would be beneficial for my shoulders. however, i will reduce reps next week...or i might not...
Russian Twists: nothing new
Decline Sit-ups: boring
Diet: good food.
Overall: pretty ok workout.
as always, have a GREAT weekend everyone!!!
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08-03-2007, 10:28 AM
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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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08-03-2007, 12:40 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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Rows look good from what I can tell. You should be able to get much lower than that over time if you improve flexibility. If you think about the whole deload vs no deload thing you realize they both have advantages. Deloading of course just makes it much harder....with regular rows. With pendleys, if you do them "properly" it's easier. But not deloading really traings the back better because you get a constant load on it and so the back is doing what the back is supposed to do.
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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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08-03-2007, 12:50 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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cool Eric. but does that mean i should deload or that i shouldnt??
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08-03-2007, 12:58 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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I would work on getting a little lower but you are not going to be able to deload to the floor without resorting to that form you were using for Pendleys. I can't tell if you will be able to delaod with regular parallel rows in general. But right now I would rather you work on the flexibility and NOT deload. The rows are a good time to get a strengthening stretch of the hams. If you deload now, by maybe bringing the bar onto a raised surface, then you wouldn't have that benefit of improving the flexibility.
Later on if you switch to deloading then that will benefit regular non-deloaded rows. But right now it doesn't seem like you get a very powerful scapular retraction and I think that is what you need to work on.
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08-03-2007, 01:04 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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ok cool
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08-06-2007, 08:43 AM
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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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Summer '07 Upper-Lower Split
LOWER 1 - WEEK 13
Workout:-
Deadlifts = 1 set x 8 reps x 205 lbs (90 kgs)
Bulgarian Split Squats = 2 sets x 8 reps x 60 lbs (30 kgs - 14 kgs per hand)
Overhead Dumbbell Side Bends = n/a
Grip Work using Hammer Curls = 6 sets x 2 reps x 60 lbs (26 kgs per hand)
Hyperextensions = 1 set x 15 reps
Overall Impression:-
short + sweet workout.
Deadlifts: very very easy. i liked it
Bulgarian Squats: felt good.
Grip Work: teh hammerzz curlzz were good hahaha.....
Diet: im happy. lots of food coming in...
Overall: good workout.
have a good one everyone
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08-06-2007, 08:50 AM
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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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08-06-2007, 10:52 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Posts: 3,713
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Where are my glow sticks
j/k anuj, deads looked good, cant really comment the the bul squats, i've never done them before.
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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.
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