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Old 05-17-2013, 10:04 AM   #171
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Default Reverse Pyramid Training

Friday, 5/17/13
Fasted Training: 10g BCAAs



Bench Press 4 x 3-5 RPT

235 x 4
230 x 4
225 x 4
220 x 4 ... +5 lbs


Incline Bench Press 3 Sets, Rep Goal = 18

190 x 5, 4 ... Stopped here, these weren't feeling right today.



Weighted Triangle Chin Up 3 Sets, Rep Goal = 18

BW+40 x 7, 6, 6 ... +2.5 lbs Any progression here is always a PR



Weighted Chest Dip 4 x 4-6 RPT

BW+95.0 x 5 ... +2.5 lbs Rep PR
BW+85.0 x 6 ... +2.5 lbs
BW+80.0 x 6 ... +2.5 lbs
BW+72.5 x 6 ... +2.5 lbs




I was able to do a fasted session today, I haven't done a fasted chest session in a while.

Happy with the progression today since I am dropping in body weight.

Something felt a bit "off" with incline so I shut it down. In any event, I will be dropping the weight for these so that I can into a higher rep range. I think I prefer a higher rep range for incline.


a.m. body weight = 163 lbs.




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Old 05-17-2013, 02:44 PM   #172
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Gj on the weight loss man, keep up the good work!
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Old 05-17-2013, 07:37 PM   #173
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Nice progress.

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Old 05-17-2013, 08:38 PM   #174
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Gj on the weight loss man, keep up the good work!
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Nice progress.

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Thanks guys!




Friday, 5/13/13


Ya watch one Youtube video, and the next thing you know, you are loading plates on the barbell

What? I waited 10 hours after my last session



All lifts raw with chalk, 405 and above are o/u

Deadlift

135 x 10
225 x 5
275 x 5



2" Deficit Deadlift

225 x 10
250 x 10
270 x 10
315 x 5



Rack Pulls From center of knee

315 x 5
405 x 5 PR
455 x 5 PR
480 x 2 PR <-- This was my entire weight set, lol.


The last time I did rack pulls was a year ago, and I did like three sets of 10, I believe, with the entire amount of iron I had at the time, which was 390. Hence the PRs :thumbs_up:
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Old 05-18-2013, 03:04 AM   #175
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Great workouts Vin! All I see is + and PRs! Keep smashing!!!
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Old 05-18-2013, 07:44 AM   #176
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Great workouts Vin! All I see is + and PRs! Keep smashing!!!
Thanks Jay!
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Old 05-19-2013, 10:54 AM   #177
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Default Reverse Pyramid Training

Sunday, 5/19/13
Fasted Training: 10g BCAAs




Standing Military Press 4 x 6-8 RPT

140 x 6
140 x 6 ... -1
140 x 5
130 x 8 ... +2



Back Squat 3 x 2; 2 x 4-6 RPT <-- Changed from 4 x 4-6 RPT

310 x 2, 2, 3
295 x 4 ... -5 lbs to allow for the 3 x 2
285 x 4 ... -5 lbs to allow for the 3 x 2



Weighted WGPU 3 Sets, Rep Goal = 18

BW+30 x 7, 5, 5 ... +2.5 lbs All progression here is a PR





Short and sweet, just the way I like it.

OHP was looking grim until the last set, lol.

Maybe I shouldn't have done the impromptu deadlift work on Friday, my lower back is still a bit pumped from it. Not sure if it affected today's session or not, nor do I care, lol.

Next week I will be back to repping 3PPS with squats, it's been a while. My leg strength is finally getting close to where I left off at the end of the year, when my delt injury forced me to stop back squatting.






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Old 05-19-2013, 12:50 PM   #178
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More solid progress. Congrats.
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Old 05-22-2013, 03:55 PM   #179
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Default Reverse Pyramid Training

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Originally Posted by BendtheBar View Post
More solid progress. Congrats.
Thanks Steve.





Wednesday, 5/22/2013




Deadlift 3 x 5 <--Changed from RPT

Raw with chalk, o/u

365 x 5 x 3



Weighted Chin Up 3 x 4-6 RPT

BW+60.0 x 5
BW+57.5 x 6 ... +1
BW+52.5 x 5 ... +2.5 lbs



Pendlay Row 3 x 5

230 x 5 x 3 ... +5 lbs



Front Squat 3 x 8

195 x 9 ... +1 oops, forgot to stop at 8, lol
195 x 8 ... +1
195 x 8 ... +3




I have been doing deadlifts RPT style for a long time, so I am changing them to 3 x 5 for a while. Boy were they tough at that weight, lol

I'm going camping/fishing again from next Wed. - Sun. so I am not sure if I will get another back session before I go. If I know me, I will squeeze one in somewhere



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Old 05-22-2013, 04:26 PM   #180
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Need more weight big guy, nice!
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