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Old 04-27-2013, 09:12 AM   #81
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You're probably right.. it's just that bench (hell for leather) followed by incline bench (just one notch down), then - after two lots of intense mid-and-upper back work - dips (weighted, of course) might be overkill.

Or not?

Programming (routines) is not a strong suit, for me, lol. Which is the appeal of 5/3/1 SST, ironically: almost everything is laid out neatly, progresses a certain way every week, and every four weeks; percentages are done for me, etc.
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Old 04-27-2013, 09:42 AM   #82
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it could be overkill, if i was going to dips after all the benchpressing i would just do BW dips probley wouldent need to weight them but i'm no expert so take that with a pinch of salt.
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Old 04-28-2013, 11:03 AM   #83
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It's ok to do dips last. Even if you feel exhausted they will still be beneficial as long as your form isn't sloppy.
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Old 04-29-2013, 04:33 AM   #84
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Yeah, I keep forgetting that the extra extra lifts (after core and SST) are basically "whatever works", and "as you will". Not percentages, or even necessarily upping the weight all the time. So bodyweight dips might be fine.

Wanted to follow the plan today but ran out of time. Still, it worked out okay:


High Bar Squat 90kg x 9,8,8
Stiff-Leg Deadlift 80kg x 5, 90kg x 5, 100kg x 3, 110kg x 3, 120kg x 3
Bench Press 75kg x 11
Close Grip Bench Press 70kg x 11
Incline Bench Press 65kg x 9
Chinup x 10
Pullup x 8
Close Grip Chinup x 8



Didn't have time to set up for rows or do curls at the end. Gear and space was at a premium today (more people in the gym). So I threw in some very quick sets of pullups and chins.


Getting closer to having a good idea of where I'm at. I think the squats can go a fair bit further (and well, they should too), before I go for something like 5/3/1. And the deads need to come back up as well. But when that's happened, maybe I will.
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Old 04-29-2013, 07:51 AM   #85
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That was a BIG session. Keep Smashing.
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Old 04-29-2013, 11:10 AM   #86
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solid work dray, lots of volume there and those sldl look pretty strong too.
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Old 04-30-2013, 05:42 AM   #87
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Thanks guys. Feeling it today, heh. Haven't done SLDL for... well, I only did them once, and that was quite a few months back.

Hamstrings are letting me know about it, that's for sure. And the weird thing is, I like it! I know soreness is not a sign of a good workout, blah blah blah, but in this case, it actually does mean I've hit the legs hard, which is something that's been missing for a while, thanks to the hip flexor disallowing squats, then my back stopping me lifting altogether.

So yeah, pain = good, today. LOL.
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Old 04-30-2013, 08:18 AM   #88
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I enjoy the pain a little too. It at least means I got my body to do something a little different and something it's not used to doing.
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Old 05-01-2013, 02:36 AM   #89
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Building my deadlift back up, 10kg a week (currently). Not a bad session, all in all. Brief, to the point, effective. Hamtstring were (are!) still sore, but whatever.

Overhead Press 57.5kg x 10,10,10 (30/25!)
Deadlift (ramping to) 140kg x 5 (5/5)
Dip +5kg x 12,10,9 (31/25)
Chinup +5kg x 7,6,6 (19/25, meh)


The "+xkg" for chins and dips was a small dumbbell. Next time, I'll bring my dip belt to the gym. A bit awkward, but it did the trick.
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Old 05-01-2013, 07:47 AM   #90
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Great work in here Dray! Keep working hard, you're doing it right!!!
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