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Old 03-09-2013, 09:43 PM   #71
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Okay, boredom has set in this evening, so I wrote a book


I have been looking at my training log, back to the time just before I injured my deltoid and had to ease up, and I was making great progress with the scheme I was doing. I think I will transition back to that in the next couple of weeks and see where it takes me.

Just before I got injured, I was doing 3 sets of 2, followed by 2 sets of 3-5 RPT style. After my injury, I went to 5 sets of 2 for the first sets (to lighten the weight a bit) until I stopped.

At the time around my deltoid injury:

My OHP (10/14/12) was @ 150 x 5; 150 x 4 (<---this set was where I injured myself on rep 5); 145 x 5. It was on this day that I stopped doing the OHP.

My bench (10/26/12) was @ 230 x 2 x 3

My squat (11/16/12) was @ 330 x 2 x 3.

At the time that I stopped doing those lifts, I left off with bench @ 225 x 2,2,2,2,1; and squat @ 320 x 2,2,2,2,1. It was at that point, around 11/30/12, that I could no longer do either of those two due to my injury.

I was making great progress while not gaining any BW at all, in fact, I am still the same weight right now, 164-165. Even now, I am gaining strength while not gaining weight, so I will not do any changing of calories unless I see significant weight gain. I planned to go into a recomposition shortly, but it appears that I am already in a recomposition situation, so there is no need to change anything up at this point.


This concludes my small book, I hope you enjoyed it
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Old 03-10-2013, 11:36 AM   #72
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Default Reverse Pyramid Training

Sunday, 3/10/13
Fasted Training: 10g BCAAs




Back Squat 4 x 6-8 RPT

285 x 7 ... +10 lbs
260 x 10 ... +3
250 x 9 ... +10 lbs
235 x 9 ... +10 lbs



Standing Military Press 4 x 6-8 RPT

120 x 9 ... +5 lbs
115 x 9 ... +5 lbs
110 x 8 ... +5 lbs
105 x 8 ... +5 lbs



WGPU 4 Sets, Rep Goal = 30; These will be weighted after I hit 30 @ BW

BW x 11, 8, 5, 5 = 29 ... +1




Standing BTNP 4 Sets, Rep Goal = 30

100 x 15, 10, 8, 7 = 40 ... +5 lbs



I am very pleased with my squat progression, to say the least!

Deltoid felt great with OHP, very slight funkiness with BTNP, but not too bad. I could have gone a bit heavier with BTNP apparently, lol. I progressed nicely with them both, even though my delts are still sore from Friday's chest work. It looks like I'm back, baby!!

I was actually gonna do front squats after all of this, but this took me 75 mins. as it was, lol.
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Old 03-10-2013, 08:00 PM   #73
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Really strong squatting Vinnie! Glad to hear the OHP's aren't bothering the delt!!
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Old 03-11-2013, 04:32 PM   #74
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Rock solid squats.
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Old 03-13-2013, 04:21 PM   #75
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Really strong squatting Vinnie! Glad to hear the OHP's aren't bothering the delt!!
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Rock solid squats.
Thanks guys!

Must have slept on the delt in a funny way, it has been bugging me all day.
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Old 03-13-2013, 04:22 PM   #76
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Default Reverse Pyramid Training

Wednesday, 3/13/2013



Deadlift 3 x 3-5 RPT; All sets raw w/chalk

375 x 5 ... +2
350 x 6 ... +5 lbs
330 x 7 ... +5 lbs



Weighted Chin Up 4 x 4-6 RPT

BW+57.5 x 5
BW+52.5 x 5
BW+37.5 x 6 ... +2.5 lbs
BW+20.0 x 7 ... +2.5 lbs



Pendlay Row 4 x 5

215 x 5 x 4 ... +5 lbs



Front Squat 3 Sets, Rep Goal = 24

185 x 10, 9, 8 ... Surpassed my 24 rep goal. I will add weight next time.




Felt really good today. I was hoping to get 4 reps @ 375, very happy with 5. For the two prior deadlift workouts I was using Versa Gripps, decided to go in raw today.

I couldn't workout fasted today, so my body weight was probably a good 5 lbs heavier than my fasted workouts. Consider that when viewing my chin #s

I added front squats because I need my twigs to grow a bit, lol.
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Old 03-13-2013, 11:05 PM   #77
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Bam! Keep those plusses rolling.
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Old 03-14-2013, 08:33 PM   #78
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Great pull day Vin!!
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Old 03-15-2013, 02:35 PM   #79
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Bam! Keep those plusses rolling.
I will do my best!

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Great pull day Vin!!
Thanks Rich!
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Old 03-15-2013, 02:37 PM   #80
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Default Reverse Pyramid Training

Friday, 3/15/13



Bench Press 4 x 6-8 RPT

200 x 7
195 x 7
185 x 7
180 x 7 ... +5 lbs



Incline Bench Press 4 Sets, Rep Goal = 30

160 x 9, 6, 6, 5 ... +5 lbs ... Total reps= 26



Weighted Triangle Chin Up 4 Sets, Rep Goal = 30

BW+12.5 x 10, 8, 6, 5 ... +2.5 lbs ... Total reps= 29



Weighted Chest Dip 4 x 6-8 RPT

BW+57.5 x 8 ... +5 lbs
BW+50.0 x 8 ... +5 lbs
BW+30.0 x 9 ... +5 lbs
BW+20.0 x 10 ... +5 lbs




I can't seem to make that first bench set budge! lol, it's been 4 weeks @ 7 reps, but I did fail on the 8th rep, when last week rep 7 was a grinder. Still some nice progress otherwise, so I am happy.

Had a total of 3 failures today, which may have affected the following sets, but I was determined!!

-Failed on the 8th rep of the money set of flat bench. (Not a good way to start the workout, lol)

-Failed on the 7th rep of the 2nd set of incline bench.

-Failed on the 7th rep of the 3rd set of v chins.

My overall opinion = Winning! lol



Thank you, come again
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