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Old 03-20-2013, 12:56 PM   #101
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Solid pressing.
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Old 03-20-2013, 09:55 PM   #102
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Looks good.
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Old 03-22-2013, 01:20 PM   #103
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Default A Little More Progress

Yesterday was weigh in day.

Weighed in at 210.5 lbs (1 lb less from last week & 6.5 lbs down total). Things seem to be moving fairly well since readjusting my tracking of macros and calories. Last week more more weight loss than I wanted due to being sick. I would've still been happy if the weight stayed the same this week (still ended up dropping 1 lb).

Did a little active recovery w/o as well:

Front squat superset with hip thrusts.

FS (lbs)- 75x6,6 100x6,6 125x6,6 150x3,3
HP (lbs)- 75x10,10 100x10,10 125x10,10 150x6,6

PowerClean and Jerk (lbs) 150 x 12 singles

Today was rest day - gearing up for the squat w/o tomorrow that I have been avoiding since getting sick. This will be a big test to see where strength levels are at. I know, so far, strength has dropped slightly - but, my lungs still don't feel recovered and am getting winded fairly quickly. I'm going for 300 lbs x 3 x (6 or 7)...not too sure how I'll do...CAN"T WAIT TO GO FOR IT!!
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Old 03-22-2013, 04:16 PM   #104
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Smash those squats.
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Old 03-23-2013, 07:50 PM   #105
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Default Maybe more than one way to skin a cat

Well hit squats this morning.
Slept well and was ready to test my strength. Up to 250 lbs things felt really good - felt strong and form felt right on. 275 lbs felt heavy, and the work sets felt quite heavy.

W/up:
Bodyweight circuit of squats, pushups and inv. rows (did each with 10 medium, 10 wide and 10 narrow feet/hand placement).

Side to side squats (10 per side)
BB curls 50 lbs x 12 and rev grip 50 x 12
BTNS/P 50 x 20

Full body w/o:

Squats (lbs)

100x6, 150x6, 200x3, 250x3, 275x1, 300x5,4,3,3,3,2,2,2,2

Could not hit my goal of 3 x 6-7 reps per set. Deficite calories and being sick have definitely taken away strength and endurance. After the third set and only getting 3 reps, I WAS PISSED OFF!!!...so decided to just add sets of triples and doubles with decreased rests. Actually quite enjoyed that scheme, so will keep that going while I'm dropping weight.

Circuit of BBRows, DB S/Ps, and Pullups.

BBRow (lbs) 150x6, 180x6, 200x6, 180x6
DBS/Ps (lbs) 50's x 6,6,6,6
PullUps (BW) x 6,6,6,6
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Old 03-23-2013, 10:41 PM   #106
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way to bust your butt and get those squats done. a lesser lifter would've given up after not getting the 6-7 reps. i think in situations like that, it's not important that the workout's not going as planned, it's important how you respond. the 6-7 reps will definitely come, but you'll never get another chance to do this workout today. looks to me like you turned it into quite a productive session.
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Old 03-24-2013, 01:31 AM   #107
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That's still a lot of squats. Keep it up!
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Old 03-24-2013, 06:53 PM   #108
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Excellent squatting.
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Old 03-25-2013, 12:34 PM   #109
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Thanks for the positive and motivating word gents.

My squat scheme will have to adapt. I will always try for more reps on the first three sets. After that I will do triples and doubles till I get to 24 - 30 reps total. I remembered an article by Chad Waterbury about a 10 x 3 rep scheme for fat loss. Forgot the details, but the basic premise is to ALWAYS LIFT HEAVY during fat loss/deficit calories. That way, if I stall at 4-6 reps, I can always do more sets and manipulate (shorten) rest times for hypertrophy.

I was still pissed off yesterday...

Did a strength/conditioning w/o yestreday:

BB Complex (had to take small rests towards the end of last complexes - this was a killer on the shoulders/upper back and especially on the grip).

HangSnatch>OverheadSquat>BackSquat>BTNS/P>HangClean>MP>RDL


---------HS--OHS--BS--BTNS/P--HC--MP--RDL
50lbs x---6----6----6-----6------6----6----6
75lbs x---6----6----6-----6------6----6----6
100lbs x--3----6----6-----3------3----3----6
125lbs x--2----2----2-----2------2----2----2

---------HS----BS-----BTNPushPresses---HC----RDL
150 lbsx--1,1---3,3--------3,3------------3,3----3,3

Then circuit of PowerClean & Jerk, Rack Pulls, and DB S/P's (min rest).

PC&J 180 lbs x 1,1,1,1,1
RP's 200 x 3, 250 x 3, 300 x 3, 330 x 3, 355 x 3
DBS/P 50's x 3,3,3,3,3

Finished off with some BB Curls (pro/sup grip) 50 lbs x 10/10, 10/10, 10/10


That was a fun w/o!!!


Today was ~ 40 min cardio and some ab work and stretching/foam rolling.

My son hit a 50 lbs DL PR today!!! It was actually fairly easy for him. This kid is gonna kick his Papa's ass!! Thank god he will need money from me for a long time yet.

Last edited by dossas; 03-25-2013 at 12:52 PM.
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Old 03-25-2013, 08:45 PM   #110
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Great performance.... especially if you've been sick and reducing calories...

I've been adjusting my rep scheme on some moves every workout to keep progress going... as long as I'm lifting heavier, I'm not worrying about total reps/volume...

When the strength gets to be where I want it, then I will worry about more volume...



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