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Old 05-08-2013, 03:09 PM   #161
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Default Reverse Pyramid Training

Wednesday, 5/8/2013



Deadlift 2 x 3-5 RPT; Raw w/chalk

395 x 4
375 x 4 ... +1



Weighted Chin Up 3 x 4-6 RPT

BW+60.0 x 5
BW+57.5 x 5 ... +2.5 lbs
BW+50.0 x 5 ... +2.5 lbs



Pendlay Row 3 x 5

235 x 5, 5, 3 ... -5 lbs





I haven't done this back workout in two weeks, and I just finished one week of total rest. Given those two things, I am pleased with the progress.

I backed off five pounds with the Pendlays in order to really work on my form. I ended up experimenting with grip width and stance for the three sets, lol. What can I say? It's a work in progress!









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Old 05-08-2013, 03:53 PM   #162
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Solid pulls man.
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Old 05-10-2013, 02:51 PM   #163
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Solid pulls man.
Thanks!
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Old 05-10-2013, 02:53 PM   #164
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Default Reverse Pyramid Training

Friday, 5/10/13




Bench Press 4 x 3-5 RPT

235 x 4 ... +1 ... Rep PR
230 x 4
225 x 4
215 x 5


Incline Bench Press 3 Sets, Rep Goal = 18

190 x 5, 5, 3 ... +5 lbs



Weighted Triangle Chin Up 3 Sets, Rep Goal = 18

BW+37.5 x 7, 6, 6 ... +5 lbs Any progression here is always a PR



Weighted Chest Dip 4 x 4-6 RPT

BW+92.5 x 6 ... +2.5 lbs Rep PR
BW+82.5 x 6 ... +2.5 lbs
BW+77.5 x 7 ... +2.5lbs
BW+70.0 x 6



I am going with four sets for bench and dips for while to see what happens. Wow, that fourth set of bench really took a toll on the inclines, I probably shouldn't have added the 5 lbs. Oh well, I'll just slowly progress with them for another 5 reps.


My body weight this morning was just shy of 165 lbs.




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Old 05-10-2013, 04:51 PM   #165
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Great work Vin! Congrats on all the PRs! Keep it up!!!
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Old 05-11-2013, 10:09 AM   #166
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Smashing PRs. Well done.
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Old 05-12-2013, 08:31 AM   #167
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Great work Vin! Congrats on all the PRs! Keep it up!!!
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Smashing PRs. Well done.
Thanks Jay and Steve!
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Old 05-12-2013, 02:38 PM   #168
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Default Reverse Pyramid Training

Sunday, 5/12/13




Standing Military Press 4 x 6-8 RPT <-- Changed from 3 sets

140 x 6 ... -1
140 x 7
140 x 5 ... +5 lbs
130 x 6



Back Squat 4 x 4-6 RPT <-- Changed from 3 sets

310 x 4 ... -1
300 x 4 ... +5 lbs
290 x 5 ... +1
280 x 5



Weighted WGPU 3 Sets, Rep Goal = 18

BW+27.5 x 8, 6, 5 ... +2.5 lbs All progression here is a PR



DB Clean & Press 3 x 10 <-- How did this get here?

25 x 10 x 3





Wow, my delts are still sore as $hit from Friday's chest work!

Two weeks since I've done this workout and I am satisfied with the progress. I was doing laundry all morning, so I wasn't able to do a fasted session today.

Wow, the first sets of both OHP and squat felt super heavy, like an iron weight or something

I must no longer know where parallel is, I keep going way low with nearly every rep!

Thought I would give DB Clean & Press a try, and I like them. Too bad I only have 25 lb DBs.



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Old 05-15-2013, 12:48 PM   #169
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Default Reverse Pyramid Training

Wednesday, 5/15/2013
Fasted Training; 17 Hrs Fasted: 10g BCAAs





Deadlift 3 x 2; 1 x 3-5 RPT; Raw w/chalk <--Changed from 2 x 3-5 RPT

395 x 2, 2, 2
355 x 5 ... -20 lbs to allow for the three doubles beforehand



Weighted Chin Up 3 x 4-6 RPT

BW+60.0 x 5
BW+57.5 x 5
BW+50.0 x 6 ... +1



Pendlay Row 3 x 5

225 x 5 x 3 ... -10 lbs to work on form



Front Squat 3 x 8 <--Threw these back into the mix

195 x 8, 7, 5



Not a bad workout. Bit of a change up here, going with three doubles now for the first sets of deadlift, as will more than likely be the case for Bench and Squats too.

I figured I would throw front squats back into this workout. If I notice any recovery problems, as a result of the volume I have been slowly adding to my workouts, I will address them.

On the last set of front squats, I hit the safety bar with on side of the barbell. It made for a wobbly way to the top, so I just stopped @ 5 reps.

As far as the Pendlays go, I think I may have finally dialed in my form


a.m body weight = 164 lbs


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Old 05-17-2013, 10:03 AM   #170
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