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Old 03-20-2013, 07:42 PM   #41
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Tomorrow morning will be my first day back in the gym in a couple days. I still don't really feel like going in, but I know I need to and it will get some good vibes rolling through my body. So I'm just going to do a full body split, get the blood pumping, and leave feeling good about it. The plan is to do some KB swings, some db incline, reverse hyper and abs. Ill post tomorrow on how it went.
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Old 03-20-2013, 10:23 PM   #42
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Keep pushing man
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Old 03-25-2013, 03:16 PM   #43
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Sorry I haven't been updating. I felt like I needed a break from my powerlifting gym, so I joined a commercial gym to get my head right and back on track. Last Friday was my first day there. My only goals for the next week are to have all workouts be completed in less than 60 mins, and to finally use the gym as a stress reliever again rather than an added stressor in my life. I have no program, I have no plans whats so ever except I am going Monday through Friday and switching between upper and lower, if I feel beat up I am just going to do some SSS cardio.

3/22 - upper
A1) flat bench
bar x 20
95 x 20
135x10
145x10
155x10
165x10
175x10
185x10
195x6/4
135xAMAP

B1) hammer strength row (love this machine
3x10@2.5 plates per side
1xAMAP@1.5 plates per side

C1) tricep push down
4x12@150 (machine was so off)
1xAMAP@100

D1) db hammer curls
3x10@30
1xAMAP@20

E1) decline abs
5x10
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Old 03-25-2013, 03:20 PM   #44
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3-25 - lower body

A1) squats
1x10@bar
1x5@135
1x5@185
1x5@225
1x5@275
1x5@315
1x5@365

B1) machine squat thing
2x10@45#

C1) hamstring curls machine
4x10@140
1xAMAP@100

D1) lat pull down
4x10@3 plates per side
1xAMAP@2 plates per side

E1) side shoulder raises
1x50@5# plate

Notes: This training session was over in 35 mins. I have NEVER trained lower body in less than 1.5 hours. Wasn't even trying to go fast, just kinda happened. The squats were easy, and were beltless. I am going to do the plate side raises are going to be added every training session, im going to add 5-10 reps per session until I hit 100 and then add a 2.5# plate per side and start back over. my goal is to get 10s for 100 in the near future.
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Old 03-26-2013, 11:15 AM   #45
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3-26 shoulder blast

A1 - barbell OHP
bar x 20
95 x 12
105 x 10
115 x 10
125 x 10
85 x AMAP

B1) machine shrugs
2 plates/side x 15
2.5 plates/side x 10
3 " " x 10
3.5 " " x 10
4 " " x 10
2 " " x AMAP

C1) attempt machine side raise
1x this is fucking stupid

D1) hammer curls
3x15@30

E1) plate side raise
1x55@5s

Notes: This was my first time training in my college gym, and I have never seen so many experts in one place. EXERCISE SCIENCE, it's a science bro. I always heard people making fun of 1/4 squats, but I thought they were few and far between, but on a college campus they are an epidemic. Whatever, at least they are in the gym I guess. Tomorrow I am going to try power cleans for the first time in years, it should be disastrous.
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Old 03-27-2013, 04:32 PM   #46
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3-27 lower body accessory day

A1) hang cleans ?
1x5@95
1x5@115
1x5@135
1x1@155 - this one kind of hurt my wrist so i stopped before i hurt myself, because i have no idea what im doing.

b1) machine row
2xAMAP@ randomly selected weight

c1) machine leg press
1x this is stupid

d1) calf raise
4xlots @ 200

e1) DB side crunch
3x14@50

f1) sldl
3x15@135

g1) plate side raise
1x60@5/side

notes - wanted to play with the power clean, and it all felt easy as far as moving the weight obviously since its only 155 lbs, but my form is horrible im sure. It is something i will continue to play with and see if it improves. tomorrow is upper
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Old 03-27-2013, 08:39 PM   #47
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Quote:
Originally Posted by joewhitney21 View Post
1x1@155 - this one kind of hurt my wrist so i stopped before i hurt myself, because i have no idea what im doing.
Sounds like me on every Olympic variant.
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Old 03-27-2013, 09:01 PM   #48
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Quote:
Originally Posted by BendtheBar View Post
Sounds like me on every Olympic variant.
I know that feeling. I asked my buddy whom is a really good oly lifter for some pointers. So next time im going to do some more stretching prior and wear wrist wraps as well. see if that doesnt help.
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Old 04-02-2013, 10:24 AM   #49
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started 531 today because i needed a bit more direction when in the gym. Set all my maxes very subpar and just want to work on gaining some size and strength.

A1) bench
1x5@155, 175, 195

B1) bench
5x10@115

C1) KB rows
5x10@50

Tomorrow I will be squatting.
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Old 04-03-2013, 02:10 PM   #50
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A1) squat
1x5@235,275,310

B1) GHR
5x10

C1) handing leg raises
5x10
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