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Old 05-18-2013, 07:47 PM   #531
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5/18: Upper 2
Grade: A
Calories: 4000

Bent Ys: 2 sets

Standing OHD Press (25+ reps in 4 sets)
45x12
65x8
85x5
105x3
120x 6, 5, 5, 5 -> keep at 120

Pronated Pull-ups (between OHD sets): bw x 6 x 6

Pendlay Row (30+ reps in 3 set, bench grip)
135x5
155x3
165x 11, 10, 9 -> increase to 170

CGBP (30+ reps in 4 sets)
95x5
135x2
165 x 10, 9, 7, 6 -> increase to 170

Supinated Chins (30+ reps in 3 sets)
Bw+20 x 12, 9, 8 -> keep at 20lbs

Hi Pulley Rope Tricep Pushdown (40+ reps in 4 sets)
50x10 -> little rougher than expected
46 x 11, 10, 9 -> increase to 50 for all sets next week

DB Hammer Curls (30+ reps in 3 sets)
35x 14, 11, 9 -> increase to 40

Hi Pulley Rope Facepulls (40+ reps in 4 sets)
40x17 -> too easy
46 x 12, 12, 11 -> increase to 50

BB Reverse Curl: 1 set
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Old 05-18-2013, 07:51 PM   #532
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Great work Nick! Smashed it again! Like all the bold! I was up at 3 because I rarely sleep much. I get a nap most nights 2-4hours average, and I wake a lot because of my headache. So if there's activity for me to do here I'm on, if not I'm staring at the tv or laying in the dark Keep up the strong workouts!!!
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Old 05-19-2013, 01:49 AM   #533
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Lots of increases! I'm curious, I've seen you do a lot of routines, what was your fave?
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Old 05-19-2013, 12:59 PM   #534
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Keep charging hard LD.
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Old 05-19-2013, 05:42 PM   #535
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Quote:
Originally Posted by Hunterace View Post
Great work Nick! Smashed it again! Like all the bold! I was up at 3 because I rarely sleep much. I get a nap most nights 2-4hours average, and I wake a lot because of my headache. So if there's activity for me to do here I'm on, if not I'm staring at the tv or laying in the dark Keep up the strong workouts!!!
thanks brother. Sorry to hear about the wicked headaches. At least you're enjoying your time awake!

Have you ever had an MRI or CET scan of your head done?

Quote:
Originally Posted by fenrisulfr View Post
Lots of increases! I'm curious, I've seen you do a lot of routines, what was your fave?
Thanks brother.

Let's see.
5/3/1 was the routine I ran the longest and it got me to a 2pps bench, 3.5pps squat, and 4.5pps deadlift (back when I used to good morning the squat and RDL the deadlift). I ran that for 13 months.

The most fun was probably Jamie Lewis' chaos and pain singles, doubles, and triples routine that I ran over the summer of 2012. That helped me to reach a 5pps deadlift and 245lb paused bench. It had flexibility, intensity and variety.

However in terms of progression methodology, the rep goal system, which I'm currently embarking on makes the most logical sense and doesn't mess with % and $hit which I like considering I tend to overanalyze and calculate things lol.

Progression based on Preliplin's chart was also great and I followed a routine based on that before the toe break incident. That helped me to pull 525 (re: RDL) in the gym at a BW of 178lbs.

Quote:
Originally Posted by BendtheBar View Post
Keep charging hard LD.
Will do Steve! Thanks for turning me on to the rep goal system!
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Old 05-19-2013, 05:51 PM   #536
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5/19: Deadlift
Grade: A-
Calories: 4000
BW: 173lbs

Hip Adductor/Abductor machines/glute bridge: 1 set each

Deadlift (1 single at ~85% of 1RM then 10min of singles with ~75% of 1RM)
135x8
185x5
225x3
275x3
315x3
365x2
405x1

Heavy single: 435x1 -> felt decent off the floor, but I was told hip drive was weaksauce

10 minute singles: 375 x 17 reps

Front Squat (25+ reps in 3 sets)
95x5
135x5
195 x 10, 9, 8 -> increase to 200

Good Morning (40+ reps in 4 sets; squat stance, toes forward)
125x15, 13, 12, 13 -> easy peasey, increase to 135

Power Shrugs (add a plate method, when you hit 10 reps, add a plate)
135x10
225x10
(straps)
315x10
405x10
495x8 -> hip drive wasn’t great on these but was for the rest

Leg Extension (30+ reps in 3 sets)
130x20, 15, 13 -> increase to 150

Hammie Hyper: bw x 20

Hi Pulley Rope Crunch (25+ reps in 3 sets)
195 x 10, 10, 10 -> maxed out the machine; not a big fan of these
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Old 05-19-2013, 07:29 PM   #537
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Ha, and I thought I was doing alot of volume. Man, your killing it Nick. Work on that hip drive with your GF!
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Old 05-19-2013, 07:35 PM   #538
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Yes I've had a bunch of scans done, evidently they didn't see anything bad.
Great workout Nick! Progression each session! Keep smashing!!!
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 05-20-2013, 01:06 PM   #539
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Quote:
Originally Posted by Squatter View Post
Ha, and I thought I was doing alot of volume. Man, your killing it Nick. Work on that hip drive with your GF!
The title of rep whore is mine! Lol
Unfortunately hip drive practice outside the gym has been few and far between as I haven't had a steady gf since August :/
Quote:
Originally Posted by Hunterace View Post
Yes I've had a bunch of scans done, evidently they didn't see anything bad.
Great workout Nick! Progression each session! Keep smashing!!!
Well at least there's nothing serious!

Thanks for commenting. Still trying to determine the profession for deadlift. It's a bit unclear on the routine's original site
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Old 05-20-2013, 02:46 PM   #540
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Great day Nick, mirin volume.
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