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Old 07-03-2013, 02:01 AM   #121
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All kinds of lifting.

Keep on smashin'.
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Old 07-04-2013, 11:46 PM   #122
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Thanks, another session tonight.. quite ab intensive.. more than expected!

C5W1D3
Front Squat
Warmed up w/ bar only
105#x5
115#x5
125#x5
135#x5
140#x5

These went real well, definitely improvement in my form. Going deeper, more controlled/confident.. biggest improvement? I CAN FINALLY USE OLYMPIC GRIP.. no straps, no crossed-arms. BOOM!

Bench Press (Slingshot)
145x5
155x5
165x5
180x5
190x5

This is just for speed and correct my form with the Slingshot. Shoulders were getting strained, not sure why yet.. final set felt good, shoulders felt good. Finished with just the bar, really fast explosive pushes to lift myself off the bench.. something I had seen Clint do in his videos.. just for fun!

Good Mornings
95x5*
115x5*
135x8
135x8
135x8

I'll have to check the form on these, couldn't remember exactly. Obviously I'm a wide squatter, so I was "breaking at the hips" and I'm just not sure if my shoulders should have been in front of my knees more (like an RDL) .. had to stop after 3 sets because of lower back pumps, so next time I'll either lower the weight or not do warm-ups and just get down to business, something like 5 sets of 6 reps with 135lbs.

Update: Yup, after watching Clint's video on GM, I was basically doing a very low rounded back GM. I'll be trying the arched GM and hopefully I'll be able to go heavier too. Work my lower back more on the roll outs and squats.

Barbell Ab Rolls
3 sets of 10 reps w/ an iron 5lbs for wheels

I had to stop after 3 sets of 10, my lower ab region was just cramping up so bad, sharp pain.. I know I didn't pull a muscle, those damn rolls are just really intense lol.. so next time I'll do something like 5x5 or 5x8.. also have to research if using heavier weights for the "wheels" increases intensity.. I'ld think so, but not 100% sure. Also, I'll have to check form again, they felt ok, but lower back so kind of limiting me again.

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Old 07-05-2013, 09:21 AM   #123
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Great workout ND! Keep on smashing!!!
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Old 07-05-2013, 04:42 PM   #124
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Smashed mah shoulders today!

C5W1D4
Block Pulls
135x5*
185x5*
200x5
215x5
235x5
250x5
265x5

Obviously the damn platform was busy, so I had to improvise.
Did some block pulls off of them plastic steps.. no complaints, good stretch and effort.

Overhead Press
Bar only 5 sets*
65x5*
85x5
90x5
95x5
105x5
110x5

Felt good all along, definitely embrancing the wider grip for these now that my shoulders have developed.

Face Pulls
60x8
75x8
75x8
75x8
80x8

Still unsure about form on these, overhand/underhand grip? Should I be leaning back, am I feeling it too much in my traps? So many questions..
Update: Watches Poliquin teaching it, and I'll have to try a lighter weight and bring up towards the face a bit more, I was going for the chin.. and he teaches an overhand grip..

Arnold Press
20x8
30x8
35x8
40x8
45x6 (failed on 7th)

Definitely stronger on these than before, I think I used to use 35lbs. No worries on form here.

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Old 07-05-2013, 04:42 PM   #125
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Quote:
Originally Posted by Hunterace View Post
Great workout ND! Keep on smashing!!!
Thanks brah!
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Old 07-05-2013, 06:51 PM   #126
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Old 07-05-2013, 07:04 PM   #127
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Oops, sorry I missed one there. 5/3/1 kicks along at quite the pace, eh?

Strong work both times - and congrats on getting the hang of dat dere rack... so to speak.
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Old 07-08-2013, 06:16 PM   #128
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C5W2D1
Squat
135x5*
185x5*
205x3*
225x5
240x5
255x5 (PR for reps at that weight)

Tried a cue JB mentioned in the shoutbox, eye up.. kind of put me off balance, ended up shifting forward a bit.. but it did help a bit feeling more comfortable. Had to do a micro set with the 255, 3 reps then 2 reps.. couldn't even catch my breath eh

Bench Press
135x5*
155x5*
170x5
180x5
195x5 (PR for reps at that weight)

Bench was strong, had to do a micro set with the 195 too.. 3 reps, then two singles.. grip/wrists weren't strong (need wrist wraps I guess).
Otherwise, lats and a much better arch with strong tension in the body by gulping air in the stomach helped stabilize me on the bench.. even had a bit of leg drive even if the feet were in front of the knees.

Chin-ups
BWx7 (PR)
BWx5
BWx3
BWx3
BWx3

First set was good, gave it all I had, then it was just surviving.. bench/squat killed me tonight.

Barbell Curls
45x5*
65x8
65x6
65x6
65x7 (had to reset, hit the damn rack's post)
65x6

Definitely progress here.. starting with 65# and being able to do 5 sets is a new PR.. nothing else to say about this.

Overall, CNS was taxed quite a bit.. we'll see how good everything can recover for tomorrow, because it'll be just as intense eh. (deads/ohp)

And on a side note, picked up 1200mg omega-3 caps at Costco.. we'll see what that does for the skin..
And saw a buddy at the gym, went "wtf.. how often you come to the gym?" ('mirin hard -- went from 165lbs to 195lbs in 6-7 months eh) .. so that was a nice push to finish my accessory work.
And finally, forgot to buy breakfast stuff so I gotta head back out for groceries... this sucks lol

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Old 07-08-2013, 10:32 PM   #129
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So I drove down tonight just to film this quick benching video with the setup..
Comments welcomed, since I've been commenting on other people's

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Old 07-09-2013, 07:50 PM   #130
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C5W2D2
Deadlift
135x5*
185x5*
225x4*
250x5
265x5
285x5

Wasn't sure where to go with that 225 eh, stopped at 4 because I realized it was just a warm-up.
Had the idea to go for 300x1, but I smartened up and just held the 285 for as long as I could at the top.

Overhead Press
45x5*
65x5*
85x5*
105x5
110x5
115x5

Had to push press the last 2 reps on final set, not happy, but it's still progress, felt strong, just spent.

Bent-over Rows
110x8
125x8
125x8
125x8
125x8

Used a bit more momentum than I'ld like on the last set.
Next session I'll go for 120x8x5 with little to no momentum.


Dips
30x6
30x6
30x6
30x6
30x6

These felt alright, now that I know I can do 6 reps for 5 sets, I'll work towards 8 for 5 sets. Then go for 35# extra.

So far, programming is just dead on this cycle. Can't wait for next week's triples, planning to do 1-2 real light warm-up sets per main lifts, since 5x3, first couple sets will be equivalent to usual warm-ups.

Definitely feeling strong and awesome today, posture is tall.
Oh and measured my biceps (yeah, yeah) and they've gone up .5" lately, I'll attribute it to curls and chin-ups.. so I'll keep doing them! We'll see how strong I feel on bench at 215lbs.

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