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Old 12-15-2012, 09:52 AM   #31
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Default Reverse Pyramid Training; Week 21

Saturday, 12/15/12
Fasted Training: 10g BCAAs



Deadlift 2 x 3-5 RPT

All sets RAW and o/o, working sets w/chalk

Warm Up

135 x 5
205 x 5
285 x 3

Working Sets

350 x 5
315 x 8


Weighted Chin Up 3 x 4-6 RPT

BW+30 x 8
BW+20 x 7
BW x 7


Bent Over BB Row 3 x 6-8

135 x 8, 8, 15


Ab Wheel Roll Outs 3 x 10

On Knees: 3 x 10



Well, today starts my incorporation of abbreviated workouts and staged cycles. In the first stage, I use weights that are 10% less than the end of the last cycle. In the second, I take 2-3 weeks to get back to the highest weights I used at the end of last cycle. In the third stage, I slowly progress weekly, and progress as far as I can, then I end the cycle. After 7-10 days of total rest, I will then start the next cycle.

After taking 7 days off, with no lifting at all, I decided to pull today!

Today's numbers are about 10% less than my last time doing these exercises (with the exception of BOR, I haven't done them in ages so I guesstimated). Next week I will bump up another 10%, then the following week I will be back at the numbers that I left off with before taking a rest period.

As stated in my other posts, I am giving my deltoid a much needed recovery from a strain, so I won't be doing any pressing until it is healed. Until then, I will be doing a back day and a leg day (using front squats until my delt heals), and perhaps an accessory day in between for things like curls, neck work, grip work, and the like.

Today my delt feels the best it has in months, yes, months. If only I hadn't been so hard headed after I injured it, and just stopped pressing back then. Oh well, stupid is as stupid does








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Old 12-15-2012, 11:04 AM   #32
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Your not stupid Vin! I think we all are stubborn and have often done the same thing. Only years of experience teach us patience and how to read our body's language.

I like your plan alot and I am sure you will progress on it.
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Old 12-15-2012, 11:09 AM   #33
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Great work Vin! Eventually you'll be 100%!
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Old 12-15-2012, 12:45 PM   #34
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Strong pulls! I find they actually make my sore shoulder feel better Glad your delt is beginning to heal :flex:
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Old 12-25-2012, 12:20 AM   #35
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Originally Posted by Squatter View Post
Your not stupid Vin! I think we all are stubborn and have often done the same thing. Only years of experience teach us patience and how to read our body's language.

I like your plan alot and I am sure you will progress on it.
lol, the plan is kaput, lol.

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Great work Vin! Eventually you'll be 100%!
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Originally Posted by KD5NFW View Post
Strong pulls! I find they actually make my sore shoulder feel better Glad your delt is beginning to heal :flex:
Thanks guys.
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Old 12-25-2012, 12:21 AM   #36
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Default Reverse Pyramid Training; Week 22

Tuesday, 12/18/12

Light phase of the cycle


Front Squat 3 x 6-8

Warm Up

Bar x 10
95 x 5
135 x 5

Working Sets

165 x 8 x 3


Single Leg Calf Raise 2 x 15-20

BW+65 x 15 x 2


RDL 3 x 6-8

Warm Up

Bar x 10
95 x 5
115 x 5

Working Sets

155 x 8 x 3


Side Bends 3 x 20

35 x 10 x 3


Nothing special, Friday and Monday will be medium days, then after the holidays I will start going full-bore. Still not pressing, hopefully I will be able to Bench, OHP, and Dip with light weights after the holidays.




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Monday, 12/24/12
Fasted Training: 10g BCAAs



Deadlift 2 x 3-5 RPT

All sets RAW, working sets w/chalk

Warm Up

145 x 6
225 x 3
255 x 2
315 x 1

Working Sets

365 x 5... 4 o/o and 1 u/o
330 x 7


Weighted Chin Up 3 x 4-6 RPT

BW+40 x 6
BW+25 x 7
BW x 6


1 Arm BB Row 3 x 6-8

90 (115 w/bar) x 8 x 3





Well, today ends my incorporation of staged cycles. Cycle shmycles.

For all of you leangainer/intermittent fasters, here is a great calculator: Intermittent Fasting macro calculator





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Last edited by Vin1968; 12-25-2012 at 12:59 AM.
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Old 01-03-2013, 08:33 PM   #37
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Sunday, 12/30/12
Fasted Training; 18 hours fasted: 10g BCAAs


Front Squat 3 x 6-8 <--- This was my intended rep range

Warm Up

Bar x 10
75 x 6
115 x 5
145 x 3

Working Sets

175 x 13
185 x 10
185 x 10
195 x 5



I haven't squatted since 12/18, so it's been 12 days! My lower back has been in a funk since my last deadlift session on Monday, so I put Friday's squats off until today, and today the back feels much better. I leaned a bit forward during one of the last reps of Monday's deadlift session, and instead of putting it down and regrouping, I got it back together. I think that tweaked my back a bit, I didn't notice it until a couple of days later though.

I ditched the straps and went with a two-fingered clean grip for fronts today, they were a bit uncomfortable, but I know that if I keep doing them like that, my wrists should stretch and get used to it.

I wanted to go with RPT with squats, in the 6-8 rep range, but I underestimated the top set by quite a bit, lol. I could have gotten 15 reps easy, but decided to just stop. I threw in a quick set of 5 @ 195 just to feel the extra weight since I will more than likely start with that, or maybe 200, for my top set next time around so that I can get into the 6-8 rep range for the first set. 195 feels really heavy on my shoulders, lol.





Monday, 1/2/13



Deadlift 2 x 3-5 RPT

All sets RAW, working sets w/chalk

Warm Up

150 x 6 ... +5lbs
225 x 3
295 x 2
315 x 1

Working Sets

370 x 5 ... +5lbs ... 3 o/o and 2 u/o
335 x 6 ... +5lbs ... o/o


Weighted Chin Up 3 x 4-6 RPT

BW+42.5 x 7 ... +2.5lbs
BW+27.5 x 7 ... +2.5lbs
BW + 5.0 x 6 ... +5lbs


1 Arm BB Row 3 x 6-8

95 (120 w/bar) x 8 x 3 ... +5lbs



Nice progression today, and it has been 9 days since I've done this workout. I have only been working out 2 days per week, and have been in quite a caloric deficit overall, with the exception of some holiday food. Still not pressing, and hopefully when I go skiing on Friday it won't mess with my delt, pole plants are technically press movements







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Old 01-03-2013, 08:38 PM   #38
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Originally Posted by Vin1968 View Post
[


Thank you, come again
I just might! Glad your back felt better. Smash on.
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Old 01-03-2013, 09:40 PM   #39
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370x5 is strong pulling Vinnie!!
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Old 01-03-2013, 09:47 PM   #40
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Great work Vin! Heal up and no ski injuries!!!
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!!!MY HEAD HURTS!!!
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