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Old 12-02-2012, 10:10 PM   #51
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Day two of week four. This should be my final day of week 4, but sometimes life happens.

Woke up today and my left shoulder was on fire. Must have slept on it while it was out of it's socket. Wasn't sure if I should workout today. Hurt to even bring my water bottle up to mouth to drink. But guess what, your right, I worked out anyway. Probably not a good idea, because when I got home my shoulder hurt even worse. Took some aleve and the pain has subsided.

About the workout:

Today was much better that the previous. I lowered my sets to 6 for each workout. I felt like I could do one more of each, but when I got to squats I didn't feel like passing out. I also opened my stance a bit and pointed my toes out more than I normally do. Felt great.

Deadlifts were good today. I kept it on my heels and keeping my sets down I was able keep form tight. Grip lasted halfway through my sets, but switched to alt grip and was able to complete. I really perfer puling with alt grip. Feels much more solid.

Bench was a little dissapointing. Not bad considering. I keep losing my leg drive. After this routine is over, I am sure I will be much more comfortable with my form. I still miss my assistance work. I won't be mad at not doing all three lifts every workout either.
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Old 12-02-2012, 10:59 PM   #52
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Making some good steps forward on bench. Glad to see deadlifts were smooth.
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Old 12-03-2012, 07:43 AM   #53
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Were you using a double over hand grip on the deadlifts at first?
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Old 12-03-2012, 12:54 PM   #54
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Making some good steps forward on bench. Glad to see deadlifts were smooth.
Thanks BtB. Trying to keep a solid bar path, wrist not bent over, etc. kept my mind off the fact that I need to be pushing those heels in. Just something I will have to engrain in my form so it is automatic.

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Were you using a double over hand grip on the deadlifts at first?
Yes indeed JB. I try to always use double overhand until I cannot. I have never used alt grip for anything under 225 until I started this high volume. Once I hit 200lbs for 7 sets of 5, my grip just could't last that long.
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Old 12-03-2012, 06:55 PM   #55
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The grip is brutal with double over hand!
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Old 12-09-2012, 06:22 PM   #56
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Day 1 of Week 5: This is the start of the peaking phase. I haven't worked out in an entire week, and skipped the last volume workout just to keep somewhat on track.

This is where I will go on a rant:

I hate missing workouts. Lifting is how I get my aggresion out. That's how I blow off steam. I don't drink or smoke or do anything else to destress when I get off work. Maybe I will play a video game or two, but nothing "unhealthy". Only problem is I can't workout after I get off. Being in the gym, lifting, 7 days a week wouldn't work to my benefit. I bring this up because work has been ultra stressful lately. Screaming matches with employees, arguing, and just having to treat adults like children has really got to me. So when I get home I have a hard time falling asleep, then I wake up too late to hit the gym. Just a bad cycle. ok ... end rant.

Back to the workout. I am wondering if I have this right. I went from hour and a half workouts to half an hour. The weights were light and the sets reps were low. I was lifting the same weight in the first four weeks, with the exception of deads, with much lower reps and sets. I was only supposed to pull 250 for two sets of one today, but I didn't get enough so I took my belt off and pulled one more time as fast as I could. The workout says that the peaking phase may need to be tweaked, and I see why, but this is just the first workout.

Pretty sure I will smash my goal of 300lbs. for my deads. Thinking of just sitting there at three hundo and focusing on my squat and bench to make sure I hit my goals with those lifts. Just a thought. More than likely I won't. I hate being stagnant on any lift.
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Old 12-10-2012, 04:38 PM   #57
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So when I get home I have a hard time falling asleep, then I wake up too late to hit the gym. Just a bad cycle. ok ... end rant.
When I worked second shift I needed 3 hours of wind down time before I could fall asleep.

Quote:
Back to the workout. I am wondering if I have this right. I went from hour and a half workouts to half an hour. The weights were light and the sets reps were low. I was lifting the same weight in the first four weeks, with the exception of deads, with much lower reps and sets. I was only supposed to pull 250 for two sets of one today, but I didn't get enough so I took my belt off and pulled one more time as fast as I could. The workout says that the peaking phase may need to be tweaked, and I see why, but this is just the first workout.
What in specific are you worried about that might be wrong?
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Old 12-10-2012, 11:21 PM   #58
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What in specific are you worried about that might be wrong?


In the picture above is the final stage of the 3x3. I am thinking the set/rep scheme is, for example the first line.

Monday
5x4-bench-221
3x3-squat-284
2x1-deads-420

Heavy deads on monday, heavy bench on wednesday, and heavy squats on friday. I remember reading it went like this, but just wanted to make sure. My workouts are very short, and I assume this is just for peaking and the muscle building part was the last four weeks.
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Old 12-11-2012, 11:01 AM   #59
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Quote:
Originally Posted by begota View Post
In the picture above is the final stage of the 3x3. I am thinking the set/rep scheme is, for example the first line.

Monday
5x4-bench-221
3x3-squat-284
2x1-deads-420

Heavy deads on monday, heavy bench on wednesday, and heavy squats on friday. I remember reading it went like this, but just wanted to make sure. My workouts are very short, and I assume this is just for peaking and the muscle building part was the last four weeks.
Ahh, I gotcha.

I wish I could help on this one but I don't know that program well enough.
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Old 12-12-2012, 03:49 AM   #60
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Day 2 of Week 5 in the bag. Bench heavy day. If I have this right, the rep scheme only calls for 2x1 on the heavy days, but I am feeling strong enough to do three singles. When the weight goes a bit heavier I will probably slow down.

So far so good on my bench form. I banged my knee on the filing cabinet at work, but found a great position for my feet that allows my feet to be almost completely flat, and not so much pressure on my knees, but still maintain my leg drive. I will see how my knee holds up on heavy squat day.

First time I benched over 135 in almost 6 weeks now. I was impressed with how easy 150 was. I think this volume work is the real key to progression. Time to think of what I want to do after this workout runs it's course. Thinking about going back to my first workout with some simple changes: i.e. barbell curls for dumbbell, or close grip bench for triceps extensions. I've been looking at Moe's log and reading how he did on the Hepburn method.
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