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Old 04-18-2013, 08:08 PM   #201
SecondsOut
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Default Thursday, 4/18

Deadlift
8 x 135
4 x 225
2 x 315
1 x 385

3 x 5 x 315

Press
12 x bar
6 x 90
3 x 115
2 x 135

5 x 5 x 115

Sled, Lower Body (Hamstring walk, bent over with handles held low, feet flat at all times)
2 x ~40 yds. x giant rock

Sled, Upper Body (Flat bench press and "lat pulldown" movement)
2 x ~40 yds. x 3-4 small rocks

For DL, I figure I'll add 10 lbs. a week to that warmup single until it becomes too difficult to do regularly. 385 wasn't easy, but it didn't kill me either. My bar speed on 315 feels a bit slower than pre-Westside.
Those hamstring walks are brutal, especially when the s.o.b. gets stuck or hits a rough patch.
For the "lat pulldown" movement, I simulate this by bending over and moving backwards as I pull with the handles. That's 1 thing that's so great about the sled: it's a portable, all-in-one cable machine. I'm pretty sure any cable movement can be done with the sled.
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Old 04-19-2013, 08:20 PM   #202
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Default Friday, 4/19

Squat
10 x bar
8 x 135

5 x 15 x 125

Incline Bench

12 x bar
8 x 95
4 x 135

5 x 15 x 105

Years ago I followed a basic workout routine that I kind of made up, and I got good results. I didn't stick with it for more than a couple months because at the time I was interested in trying a lot of different things. I never returned to it; I'm gonna try it again now.
Basically you train 3 weeks in a particular set-rep range. After the 3 weeks, you switch to a new set-rep range with much lower volume. But what makes it kind of unique is that I match the higher-end high rep ranges with the higher-end low rep ranges and the lower-end high rep ranges with the lower-end low rep ranges. The Excel sheet has the different set-rep ranges I'll progress through. You follow it like this: 1A, 1B, 1C, 2A, 2B, 2C, etc.
  • I might only follow each set-rep range for 2 workouts. I like what Pavel says about using short-term periodization instead of long-term. In fact, I first made this up because i originally followed a straight, long-term periodization scheme and came out considerably weaker by the end.
  • I'm going to start at different points for different workouts. For example, I started with 5x15 for this workout; I'll start at a different point on the progression for the next workout. This way I'm always switching between heavy and light workouts.
Attached Files
File Type: xls workout schedule.xls (23.0 KB, 22 views)

Last edited by SecondsOut; 04-19-2013 at 08:25 PM.
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Old 04-19-2013, 08:46 PM   #203
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Hey Seconds, really like that a lot. But not quite sure of what the set, rep scheme for the next B.P. front Sq. will be. Will it also be 5x15 or something else? Ugo
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Old 04-19-2013, 09:19 PM   #204
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hey Ugo. i was thinking it would be interesting if the different days don't match up too much, so i might start BP/FS at 2B (3x8) and DL/Press at 3A (4x11).
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Old 04-20-2013, 10:09 PM   #205
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Default Saturday, 4/20

Bench
12 x bar
8 x 115
4 x 165
2 x 205

3 x 8 x 170

Front Squat
10 x bar
8 x 135
4 x 180
2 x 205

3 x 8 x 185

Both felt pretty much the same: challenging but very doable. And this is how I wanted it to feel so that I'll be able to add weight next week with no problem.
For the past several months, I've warmed up to a heavy single. The past few workouts, this hasn't made sense to me any more. A heavy double is sufficient for warming up, especially when I'm working at 5+ reps. This should also help reduce stress on my elbows and lower back (not that I've had problems with my lower back).
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Old 04-21-2013, 03:20 AM   #206
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Pretty good stuff SO, stay strong!
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Old 04-21-2013, 07:14 AM   #207
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Strong work. Keep hard at it.
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Old 04-21-2013, 01:52 PM   #208
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Good work
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Old 04-25-2013, 01:05 PM   #209
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Default Thursday, 4/25

Deadlift
8 x 135
4 x 225
2 x 315

4 x 11 x 250

Press
12 x bar
8 x 75
4 x 95
2 x 120

4 x 11 x (90/90/80/80)

Felt like an action hero getting through the last few reps on the last two sets of each exercise today. I feel like my focus and concentration recently are much higher than a couple years ago. This keeps me from making slight errors on reps when the sets get difficult, which allows me to complete the set instead of having to cut it short 1-2 reps shy of the goal.
Also, I notice a definite increase in my determination to finish sets recently. I think this has to do with the sled. That's the kind of challenge the sled throws at you: you have to make it to the end, no matter what. So you can pause if you absolutely have to, but it's in your best interest to finish the lap as quickly as you can, even if you're feeling the burn and you have very little strength left.
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Old 04-27-2013, 05:37 PM   #210
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Impressive
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