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Old 07-21-2013, 01:27 PM   #51
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Default It's been a while..

7/18
Squat: 330x5
SLD: 300x5

7/20
Bench: 305x5
Standing DB OHP: 3x5x85
Dips: 15

7/21
Sumo Dl: 485x5
Shrugs: 4x20x225
Hack Squat: 2x20x4 plates


Starting off slow and beltless, using a squat/push/pull 5x5 progression (16 Week 5x5 Week Generator | Dr. Squat - Dr. Fred Hatfield). I have someone working with me on diet and maximizing my natural potential. Meaning basically I have someone reminding me to do stuff I already know to do, but am too lazy to. The goal is not necessarily weight loss, but to be a healthier better functioning version of what I am currently.

Goals:
DL: 565x5
Squat: 485x5
Bench: 355x5

These are all weights/reps I have hit before, but never during the same training cycle.

BW: 304
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Old 07-23-2013, 12:43 PM   #52
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Go smash them goals. You got this.
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Old 07-23-2013, 04:33 PM   #53
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Calves: 2x20x230
Squat: 360x5 (no belt, used oly shoes, this is a 5x5 progression with 1 top set)
SLD: 315x2x5
DB Shrugs: 5x20x70
Pushdown Abs: 2x25x130

I am feeling confident I will hit my squat goal. The process will be longer on this cycle, but by the time I get to the end I will have undoubted "ownership" of the weights I have chosen.
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Old 07-25-2013, 02:03 PM   #54
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7/24/13
25 minutes treadmill incline intervals 3.2mph
------------------------------------------------------------
7/25/13
3 Way Shoulder Warm Up
Bench Press: 320x5 (used wrist wraps)
BB Military Press: 3x10x135 (used a close grip)
Dips: 2x12xBW

Right on schedule.

BW: 302...First goal is to get to 280 and not lose any strength.
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Old 07-26-2013, 01:44 PM   #55
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Default

7/26/13
Calves: 2x20x240
Sumo DL: 480x5 (no belt, no chalk, first 2 reps were overhand)
BB Shrugs: 235x5x20 (1 minute rests, this was TOUGH)
Hammer Curls: 5x5x55

So the way this 5x5 works is it it essentially 4 blocks, with 4 week periods where you repeat the last weeks weight. So Block 1 would be: wk 1 5x300, wk 2 5x330, wk 3 5x300, wk 5x330. This way of training makes sense to me because your body begins to "own" the weight by the 4th week of the block and you give yourself a break on the odd weeks. The process is slower and I am only week #2, but I am going to try to stick it out the whole way without getting bored/injured. Does anyone else get a lot more out of their workouts when they cut out the majority of the accessory work?
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Old 07-27-2013, 11:23 AM   #56
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Impressive double overhand pulling. That is a weak spot of mine.
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Old 07-27-2013, 09:27 PM   #57
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Just pull everything overhand even at your top sets if you can only get one like that then just keep working it until it gets better. This is one of the many reasons I have tremendous respect for Brad Gillingham- pulling 880 overhand is just insane.
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Old 07-27-2013, 10:13 PM   #58
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Great pulling brother. Presses are also hella strong
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Old 07-28-2013, 02:07 PM   #59
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Quote:
Originally Posted by DoomXIII View Post
Just pull everything overhand even at your top sets if you can only get one like that then just keep working it until it gets better. This is one of the many reasons I have tremendous respect for Brad Gillingham- pulling 880 overhand is just insane.
B. Gillingham pulls with a hook grip, not regular double overhand. This makes the grip stronger, as long as you can bear the thumb pain.
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Old 07-30-2013, 02:30 PM   #60
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7/29

Cardio: 20 minutes 3.0 mph/3 incline

7/30
Calves: 3x20x190 (5 second stretch at bottom...ouch)
Squat: 345x5 (oly shoes, no belt)
Back Off Pause Squats: 325x5, 300x5
Shrugs: 4x25x45lbs plates
Abs: Push down abs on gravitron 130x2x30

Did pause squats instead of SLD for a change. Squat was fast and easy. I feel a little goofy squatting so light, but I am reminding myself to stick with the progression and the eventual long term everyday strength gains it will bring.
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