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Old 02-09-2013, 12:33 PM   #181
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Good work JD! You'll get the weights dialed in soon enough. I too am not so fond of the front squat. I'll probably be subbing in back squats or goblets for my deadlift accessory lift!
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Old 02-10-2013, 12:15 AM   #182
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Quote:
Originally Posted by jdmalm123 View Post
Based on my weekly schedule and my supplement timing, going to move the heavy deadlifting to Monday (after resting the weekend).
The new Friday session will be lighter and focused on reps with assistance moves.

Tried this set up today, but will tweak for next week....

Front Squat
95x10
95x10
95x10

...superset with:

RDL
95x10
95x10
95x10

CGBP (curl grip a la Pavel Tsatsouline's PTP)
95x10
95x10
95x10

...superset with:

Prison Row (med. pronated)
BWx10
BWx10
BWx10

BTNP
45x10
45x10
45x10

...superset with:

Chin Ups
BWx8
BWx8
BWx8

Did not like the Front Squats. Going to use lighter back squats and try to work on depth.

RDLs were fine, just need to get back in a groove with them.

Liked Pavel's CGBP set up. Basically a wide-ish curl grip. Puts the arms in slight external rotation keeping the shoulder safer. Also emphasizes the lateral tricep a bit more.

Prison Rows were good. Can't get too much back work!

BTNP is fine. Essentially using these as a pec stretch and to get some easy/extra delt reps in. These will stay much lighter than my front presses.

Chin-ups were good. I've been under emphasizing biceps for years b/c they grow too fast (pray for me). This will be a good move for adding some mass without doing isolation work. Prefer to get the extra reps on lats that these will allow with some transfer to regular pull up performance.
Great workout JD! Keep on smashing! I'll be watchin
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Old 02-10-2013, 11:38 AM   #183
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I don't care for those front squats either.

Are the prison rows the dealies does on a pull up bar?
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Old 02-10-2013, 12:17 PM   #184
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I don't care for those front squats either.

Are the prison rows the dealies does on a pull up bar?
yes, sir. my set up is just like this...

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Old 02-10-2013, 12:20 PM   #185
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Originally Posted by KD5NFW View Post
Good work JD! You'll get the weights dialed in soon enough. I too am not so fond of the front squat. I'll probably be subbing in back squats or goblets for my deadlift accessory lift!
Yeah, my front delt "platform" isn't so great and the low back is working too hard for my taste. Just gonna groove some extra back squat reps instead.

Quote:
Originally Posted by Hunterace View Post
Great workout JD! Keep on smashing! I'll be watchin
Just getting this volume day dialed in. gonna start with 3x10 and then go to 4x10 then 5x10.
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Old 02-10-2013, 09:06 PM   #186
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you get the prize for best training log title & first post.

Quote:
Originally Posted by jdmalm123 View Post
CGBP (curl grip a la Pavel Tsatsouline's PTP)
95x10
95x10
95x10

Liked Pavel's CGBP set up. Basically a wide-ish curl grip. Puts the arms in slight external rotation keeping the shoulder safer. Also emphasizes the lateral tricep a bit more.
have you read Beyond Bodybuilding by him? that was such a great book. pretty cool you're doing the CGBP.
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Old 02-10-2013, 10:13 PM   #187
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you get the prize for best training log title & first post.
Haha...it was actually lifted from a MaB email. I was off the forum for a while and Steve's email said: "return to the Forum, start a log, post some spam pictures of your biceps. whatever." It cracked me up so I used it as my thread title.

Quote:
Originally Posted by SecondsOut View Post
have you read Beyond Bodybuilding by him? that was such a great book. pretty cool you're doing the CGBP.
No, I have 9 Pavel books but only read PTP, SJ and RIS...the others I have as PDF's but haven't read yet. Now that you mention it, I will. His stuff is great. Simple and funny.
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Old 02-11-2013, 01:09 AM   #188
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yes, sir. my set up is just like this...

I do rack chins but there are about 18 inches higher-ish. I like that movement.
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Old 02-11-2013, 05:25 AM   #189
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His stuff is great. Simple and funny.
i should read PtP...actually, i might get it this week if there's an electronic version. looking for some reading material, something i can read while i eat

i know, the dude's a riot. he's intelligent, but then he rolls out these hilarious comments like "...and you'll be adding wheels to ur squat in no time, comrade" or "ditch the breast-like pec look and go for the classic gladiator chest."
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Old 02-11-2013, 08:23 AM   #190
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Keep up the good work. Intense sessions!
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