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Old 03-28-2013, 11:27 AM   #361
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got to love it mate
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Old 03-28-2013, 12:53 PM   #362
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got to love it mate
Thanks Rob - it wasn't much, but a decent workout to end the 10 day prep phase. Now time to utilize the power of CBL!!

OHD + accessory today
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Old 03-28-2013, 06:25 PM   #363
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3/28: Overhead 1-rep + accessory

Bent Plate YTLs: 2.5lbs x 2 x 8

OHD
45x10
60x8
75x5
85x5
110x5
125x3
140x1 -> definitely a struggle; Im guessing strength is still a bit down from the 10-day keto prep

Heavy singles: 145 x 2 x 3 push press -> 140 was a struggle and there was no way Id be hitting 145, so I called an audible and push pressed

(back-off set): 95 x 11 -> +1 rep over last week

SST CGBP
95x5
115x5
145x5
170x5
190x4 -> overestimated top set weight here; gonna drop estimated 1RM by 10lbs for the next cycle
(back-off sets): 145 x12 -> these felt great

Pronated PUs (between OHD and CGBP sets)
Bw x 3 x 12
Bw x 5

1-arm BB Rows: 75 x 10, 11, 12, 13

Seated BHTNP
85x13
95x9
105x5

Underhand Close Grip BB Row: 135 x 12, 10, 11, 10
Superset w/ Cable Facepulls: 50 x 4 x 12

Parallel Bar Dips: bw +45 x 11, 9, 9

Superset w/ Incline DB Curls: 25 x 12, 10, 6

Plate Front Raises (all the way overhead): 25 x 20, 15
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Old 03-28-2013, 06:42 PM   #364
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Great work Nick! Good adjustments on the fly, smart training ! Keep it up!!!
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Old 03-30-2013, 10:56 AM   #365
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Great work Nick! Good adjustments on the fly, smart training ! Keep it up!!!
Thanks brother! I've never run the SST template for accessory so a little tinkering will be required
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Old 03-30-2013, 11:03 AM   #366
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3/29: Accessory Day
1.) Shoulder Health Circuit (multiple exercises): 2.5x10, 5x5

2.) Cable RC External Rotation: 10 x 2 x 10

3a.) Hip Abduction: 110 x 4 x 15
3b.) DB Farmers Walk
50x 2 x 55 steps
75 x 2 x 55 steps
100 x 8 x 45 steps

4a.) Hip Adduction Stretch: 170 x 4 sets x 5 reps x 8s stretch each rep
4b.) Incline DB Fly: 30 x 4 x 15

5) DB Lateral Raise Drop Set(partial ROM)
25/20/17.5/15/12.5/10 x 10
7.5/5 x 15
2.5x20

6a.) Glute Bridges: bw x 4 x 25
6b.) High Pin Rope Tricep Extension (back against pad): 50 x 12, 10, 10, 10

7a.) Reverse BB Curl: 55 x 12, 10, 8, 6
7b.) BB Curl: 55 x 12, 10, 8, 6

8a.) Straight Bar Cable Upright Row
70x12 -> too heavy
50 x 3 x 18
8b.)Straight Bar Reverse Tricep Pushdown
50x15
55x 3 x 12

9a.) Plate Front Raise (all the way overhead): 25 x 15
9b.) Red band pull apart x 10
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Old 03-30-2013, 11:58 AM   #367
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Keep killing it LD. Hope all is well.
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Old 03-30-2013, 09:06 PM   #368
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Keep killing it LD. Hope all is well.
Thanks Steve! Yup - all is well especially with this whole carb backloading protocol.
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Old 03-30-2013, 09:18 PM   #369
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3/30: Deadlift 1-rep week
1.)Goblet Squat: 50 x 12

2.)Deadlift
(double overhand)
135x2x3
190x5
240x5
285x5
335x1
(mixed)
355x5
405x3
450x2 -> top set; definitely a decrease over my pre spring-break numbers; these felt sluggish and a bit slow esp. on the hip drive lockout
475 x 3 x 1 -> these felt ok somewhat of sluggish lockouts; got a few vids

3.)SST Front Squat
95x10
125x8
155x5
175x5
200x5 -> top set felt great; knees stayed out and hip drive was excellent
225 x 2 -> for $hits and gigs

4.)BB Good Mornings: 135 x 5 x 10

5.)BBB Back Squat: 145 x 5 x 10

6a.)LF Lying Leg Curl: 85 x 15, 15, 12, 12, 15
6b.) Hoist Leg Extension: 10 x 15, 14, 14, 14, 14

7.) Kneeling Weighted Ab Wheel Rollout: bw + 25 x 8, 6, 6, 6, 6

8.) Standing Calf Raise up 20 gym stairs: bw x 10/5 reps (alternating each step)
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Old 03-30-2013, 10:10 PM   #370
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Well, I am thinking hip drive suffered a bit due to overuse during Spring Break!

Still putting up some big numbers on deadlifts! I also admire your tenacity to get some BBB work done after some big pulls and fronties.
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Meet PR's: (May 2014)
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 520 lbs
Total: 1310 Lbs
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