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Old 07-14-2013, 03:35 PM   #641
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7/13: Chest & Arms
Incline Bench: 175 x 7, 6, 5, 6 -> sooo close to the 25 rep goal

DB Bench: 65 x 14, 13, 11 -> increase to 70

Incline Flies: 3 sets
Bar Dips: 3 sets
Reverse Grip BP: 3 sets
Rope Pushdowns: 3 sets
DB Incline Curls: 3 sets
Seated Hammer Curls: 3 sets
Cable Curl: 1 set x failure
Lots of volume but I finished it in 75 minutes

7/14: Lower Power
Back Squat: 275 x 6, 5, 5 -> no box this time; drop to 250 next week and aim for 20 reps in 3 sets

Snatch Grip RDLs: 275 x 10, 9, 8 -> increase to 285

BB Hack Squats: 3 sets
GM:3 sets
Leg Extensions: 3 sets + 1 drop set
Calf Raises: 3 sets
Wtd Ab Wheel: bw + 45 x 9, 8
HLR: 1 set
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Old 07-19-2013, 09:47 PM   #642
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7/16: Upper Power
Flat BB Bench: 200 x 7, 5, 5, 5 -> +10lbs over last session; repeat next week
Pendlay Row
195x7 -> ok
185x8 -> good
190 x 9, 6 -> use this weight next week
Standing OHD Press: 3 sets
115 x 7, 5
105x7 -> better form; brought grip back in to engage lats
Iso Lateral Chest Supported Row: 3 sets
Incline DB Bench: 3 sets
Hang Snatch High Pulls: 4 sets
Ripptoe Skulls: 3 sets
Seated DB Curls: 3 sets
Scarecrows: 3 sets

7/18: Lower Hypertrophy
Front Squat: 215 x 7, 7, 6 -> exceed 20 rep goal; increase to 220
Paused Back Squats: 215 x 3 reps x 3s pause each rep x 3 sets
RDL: 275 x 12, 11, 10 -> increase to 280
BB Hack: 195 x 10, 8, 9
BB Glute Bridge (from floor): 175 x 15, 15, 15 -> increase to 185
Leg Press: 3 sets
Wtd Abs: 3 sets
Wtd. Back Extension: 3 sets

7/19: Chest and Arms
Incline BB Bench: 175 x 7, 7, 6, 6 -> +2 reps over last week; increase to 180
DB Flat Bench: 70 x 10, 8, 8
Incline Flies
Kettlebell: 14kg x 13
Dumbell: 30 x 18, 15
Wtd Dips: bw+50 x 9, 9, 8 -> slight regression but my shoulders and triceps were fatigued
Reverse Grip BP: 115 x 9, 8, 9 -> slight regression here
DB Incline Curl: 3 sets
Rope Pushdown: 3 sets
Hammer Curls: 3 sets
Reverse Curls: 1 set
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Old 07-19-2013, 10:12 PM   #643
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Bench is coming along nicely. What's going on with those back squats?
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Old 07-19-2013, 10:15 PM   #644
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Quote:
Originally Posted by Hywelbane View Post
Bench is coming along nicely. What's going on with those back squats?
Regression? :/
I've really been working on staying tight in the hole, keeping the chest up, and engaging the glutes. As a result, my numbers have taken a bit of a hit.

Also, my last back squat workouts did NOT have me squatting to a box for depth and instead I went down as far as I felt was necessary (always below parellel).

I realized the box was helpful but sometimes I would sometimes use it for a little "bounce"

Also, having no traps/rear delts is proving to be a bit tricky for a good resting spot for the bar.

Gonna try and snap a vid next lower power workout.
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Old 07-19-2013, 10:25 PM   #645
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Quote:
Originally Posted by linedriver465 View Post
Regression? :/
I've really been working on staying tight in the hole, keeping the chest up, and engaging the glutes. As a result, my numbers have taken a bit of a hit.

Also, my last back squat workouts did NOT have me squatting to a box for depth and instead I went down as far as I felt was necessary (always below parellel).

I realized the box was helpful but sometimes I would sometimes use it for a little "bounce"

Also, having no traps/rear delts is proving to be a bit tricky for a good resting spot for the bar.

Gonna try and snap a vid next lower power workout.
I've experienced that a lot throughout years of lifting and every time it boils down to one or both of two things: CNS being fried or a big technical error.

I've always liked the box squat as only a supplemental lift for raw lifters on squat because of that reason, IMO it's more of a learning depth kinda of thing for those who don't wear gear or a way to get in work while having an injury. Tried it for a while as a ME exercise and my squat numbers dropped.

Have you tried bringing your hands in closer? I did squat for a couple years just dealing with it and disregarding the pain and now I have a pretty good sized calcium deposit from where the bar used to sit. Brought my hands in a good ways and now I've got a good "shelf" for the bar to rest on.

That'd be a good idea. JB and Btb would fix you up in no time.
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Old 07-20-2013, 03:24 AM   #646
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Quote:
Originally Posted by linedriver465 View Post
Regression? :/
I've really been working on staying tight in the hole, keeping the chest up, and engaging the glutes. As a result, my numbers have taken a bit of a hit.

Also, my last back squat workouts did NOT have me squatting to a box for depth and instead I went down as far as I felt was necessary (always below parellel).

I realized the box was helpful but sometimes I would sometimes use it for a little "bounce"

Also, having no traps/rear delts is proving to be a bit tricky for a good resting spot for the bar.

Gonna try and snap a vid next lower power workout.
Why don't you do some low bar squatting? It solves bar placement, low bar, and focuses on glutes, hams, and adductors. Depth is also super easy.
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Old 07-20-2013, 05:52 AM   #647
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Quote:
Originally Posted by Hywelbane View Post
I've experienced that a lot throughout years of lifting and every time it boils down to one or both of two things: CNS being fried or a big technical error.

I've always liked the box squat as only a supplemental lift for raw lifters on squat because of that reason, IMO it's more of a learning depth kinda of thing for those who don't wear gear or a way to get in work while having an injury. Tried it for a while as a ME exercise and my squat numbers dropped.

Have you tried bringing your hands in closer? I did squat for a couple years just dealing with it and disregarding the pain and now I have a pretty good sized calcium deposit from where the bar used to sit. Brought my hands in a good ways and now I've got a good "shelf" for the bar to rest on.

That'd be a good idea. JB and Btb would fix you up in no time.
Don't get me wrong - last summer I hit ~355lbs @ 165lbs powerlifting meet, but it was basically a good morning coming out of the hole. It wasn't until a few weeks ago that I realized that my hip drive/glute development was/is non existent.

Quote:
Originally Posted by fenrisulfr View Post
Why don't you do some low bar squatting? It solves bar placement, low bar, and focuses on glutes, hams, and adductors. Depth is also super easy.
I believe I have been - it's kinda moved to a medium bar position so that it rests in a groove on my upper back. Last summer the bar placement was low but it didn't really rest on anything.

As per usual, I need to get a video so I can get y'alls opinion and get to the bottom of things.
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Old 07-22-2013, 08:21 PM   #648
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7/20: Back and Shoulders Hyper
Deadlifts
Single @ 475 -> repeated last workouts weight, but it felt much faster today; increase to 480
10 minutes of singles: 415x17 -> exceeded rep goal; increase to 420

DB Seated OH Press: 55 x 13, 10, 7 -> +5lbs

Chins: bw+35 x 12, 8, 8 -> +2 reps

Plate Front Raise: 3 sets

1 arm BB Row (straps)
90x15
95x12,11

Leaning DB Lateral Raise: 4 sets

DB Shrugs: 110 x 3 sets x 11 reps w/ 3s hold each rep -> increase to 120

Seated Reverse Machine Fly: 3 sets

7/22: Lower Power
BB Back Squat (low bar) -> forgot video AGAIN, like an idiot
255 x 6, 6, 5, 5 -> increase to 260; low bar felt different as I haven’t done it in probably 6 months; didn’t feel too comfortable on the upper back (due to lack of trap and rear delt mass), but hip drive felt good

225 x 3 reps x 3s each rep

BB Hack Squat
195 x 12, 10, 10 -> increase to 200

Snatch Grip RDL
285 x 8, 8, 7 -> +5lbs

Leg Extensions: 4 sets

BB Glute Bridge (from floor)
195 x 3 sets x 15 reps -> +20lbs

Incline Calf Raise Machine: 3 sets

Hanging Leg Raises: 3 sets
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Old 07-22-2013, 09:21 PM   #649
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You are a deadlifting powerhouse Nick! Awesome! Timed singles is something I gotta try someday. Approx how much time between singles?
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Old 07-22-2013, 10:11 PM   #650
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You are a deadlifting powerhouse Nick! Awesome! Timed singles is something I gotta try someday. Approx how much time between singles?
How ever much time you need!
As the program was written, it says and I paraphrase - talk enough time to catch your breath, reset your grip, and pull with force from the floor.

I might bang out the first 5 or so in a minute but then it slows down. I try not to look at the clock during and just set a ten minute alarm on my phone.

When you hit 15 in ten minutes and they all feel good, increase the eight by 5lbs
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