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Old 07-11-2013, 09:02 PM   #131
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C5W2D3
Front Squats
85x5*
115x5*
135x5
140x5
150x5

I think my programming on these could have been higher.. but we'll see when I hit 160 next week if I still feel the same. (my 1RM is 170 few months back)
The wrist wraps definitely helped with the pain at the wrist, fingers/thumb got strained but was shaken off before next set.
A lot of quick improvement on mobility at the hands, really happy about that.. shoulders also were supporting the bar, not the clavicles.
As you'll see in video, I'm a wide squatter even on these, I may change my feet angle a bit though as I felt unstable on a few reps.

Bench Press (Slingshot)
135x5* (No SS)
135x5* (No SS)
180x5
190x5
200x5

BtB told me to bring my hips back when I set up, hopefully it shows in the video, definitely felt it.. form is even more uncomfortable now
Did feel stable and more pressure at the shoulders, I think the wrist wraps, as flimsy as they are helped overall.

Good Mornings
95x5*
135x8
135x8
155x8
165x8
185x8

Arched by back in comparison to last week, lower back felt much better, no pain, just strain..
First set I did narrower than in the video, definitely stretched my hammies out..
Then I tried wider, and felt it hit my inner thighs..
After a couple sets everything was oiled up so legs were stretched as a whole..
Comments on form? (ref. video)

Barbell Ab Rolls
5 sets of 10 reps (new PR)

Used a 2.5lbs for wheels.. was kind of tricky to not touch the ground with my gut. (looks like I did in the video, but I didn't eh)
Not sure if I will go incline on these or just do more reps to increase difficulty.. def don't have the flexibility to do standing ones yet

Overall, glad my lower back wasn't beaten like last week, I managed to finish all sets on the GM and BB rolls..
Note that this was done while taking ephedrine/caffeine, going in I felt like I was on 2 scoops of C4.

Bonus in the video! (Thumbnail is a dead give away)


Last edited by ndrwdslv; 07-11-2013 at 09:08 PM.
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Old 07-12-2013, 09:39 PM   #132
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C5W2D4
Deadlift
135x5*
185x5*
225x3*
250x5
265x5
285x5 (video)

Tried new stance, a la Dan Green, way better, more of a balancing act tho..
Grip slipped on 4th set using double overhand, so switch to hook grip for last set.. had to finish with alt grip on last rep.
I'll be practicing the hook grip, wasn't that bad today, just takes some getting used to, but the pro of not dragging my hands on my thighs is well worth it for stability and speed.

Overhead Press
No warm-up (wanted to finish this damn session already)
105x5
110x5
115x5 (video)

Felt good, way better than Tuesday's for the 115, no push press at all.

Face Pulls
75x8x5

Will go up in weights on these, still unsure about form.. def hits the rhomboids and all though..
Traps getting a good pump tho, not sure if they're supposed to.

Arnold Press
45x8
45x8
45x8 (video)
45x6
45x6

Liked the way they felt and how strong I was on these, going up to 50 next for 5 sets of 6.

Can't wait for next week's triples, going to be fun!

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Old 07-13-2013, 01:32 PM   #133
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Good work man. Pop those hips to lockout.
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Old 07-16-2013, 11:03 AM   #134
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C5W3D1
Squat
135x3*
210x3
225x3
240x3
255x3 (reset every rep)
270x3 (reset every rep)

Rough squat session, didn't feel 100% at all. Most of these were half-squat/half-good mornings.
225 never felt this heavy before, and yeah, last two sets were just resets every rep, I was almost passing out each rep from getting out of the hole eh.
Improvement felth though on the good morning side of squats.. abs and back weren't hurting/sore/rounding even with a 270lbs good morning lol.

Bench Press
135x3*
160x3
170x3
180x3
195x3
205x3 (reset every rep)

Bench went pretty good, not too happy about having to reset each rep at 205, but still hit all my sets/reps, so I'll take it.

Chin-ups
BWx8 (new PR)
BWx4
BWx5
BWx4
BWx3

Somehow, managed to do 8 chin-ups, which is a new PR for this exercise (tracked).
Then it got hard real fast, but still managed to do more than last week, so that's good!

Barbell Curls
65x8
65x8
65x6
70x8
70x8 (drop set from 70#)

These were rough, can definitely feel/understand how sitting at a computer all day/all year hurts your posture/muscles.
My wrists aren't used to external rotations, so doing barbell curls is a corrective exercise for me.. and boy does it challenge them.
A bit like the pull-ups, one side is overpowering the other, so hopefully after a while (like the pull-ups), they'll balance out.. gotta have faith!

Overall, rough session mentally, physically the programming is "maybe" a bit too heavy... but I can still do resets, it's not like I'm going to absolute failure.
This was a late night session (12am) after a long ass day (woke up at 4am) and having to do a parade outside (34c) and also evening shift.. drained eh
But.. no excuses! Did not want to push-back my sessions this week, had to fight wanting to quit after a set fets of each exercises.. just helping me grow!
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Old 07-16-2013, 06:14 PM   #135
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C5W3D2
Deadlift
135x3*
185x3*
235x3
250x3
265x3
285x3
300x3

Was going to try 315lbs, but held myself back, still had OHP (and more) to do, in case I drain/burn myself.
Grip is becoming an issue I have to figure out, I love double overhand, but bar rolls start at 285, alt grip grinds on my thigh and messes my bar path a bit.
I'm still practicing with hook grip, hopefully it'll be the answer, if it can ever get more comfortable..

Overhead Press
Bar x8*
Bar x8*
95x3
105x3
110x3
115x3
125x3
135x1 (failed)

Went for 135, just to see if I could do it, couldn't get it up, had to push press.. but I'll get 130lbs in next week's 1+!
Form's pretty much where I want it now, can't see anything to correct if only grip width at times.

Pendlay Rows
95x8*
95x8*
135x6
135x6
135x6
135x6
135x8

Held a bit in the tank to make sure I could do at lest 6 reps each set, managed 8 at the end.. won't go up, next week's goal is to get 8 reps for 5 sets.
Form was awesome again, felt it real good in the lats/upper back and a good stretch in glutes/hammies.

Dips
BWX8*
30x8x5

A grind, but clearly managed 8 reps 5 sets, so going up to 35# next week.
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Old 07-16-2013, 11:37 PM   #136
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300x3 is no joke. Well done.
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Old 07-17-2013, 09:51 AM   #137
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Looks like some fantastic work getting done in here. Glad you stopped by my journal so I could check yours out.
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Old 07-17-2013, 08:24 PM   #138
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Quote:
Originally Posted by BendtheBar View Post
300x3 is no joke. Well done.
Thanks, going in for that 315x1+ confident now.

Quote:
Originally Posted by Off Road View Post
Looks like some fantastic work getting done in here. Glad you stopped by my journal so I could check yours out.
Thanks, yeah, been watching you lately, seem like you got a good head on that body
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Old 07-18-2013, 08:16 PM   #139
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C5W3D3
Front Squats
95x5*
95x5*
125x3
135x3
140x3
150x3
160x3

Felt good, wrist hurt a bit from the clean grip, but whatever.. it's getting better.

Bench Press (Slingshot)
135x3*
135x3*
165x3
180x3
190x3
200x3
215x3

Feels good, not too heavy, had a good stretch on the 215 and now know what I'll be up against next week.

Good Mornings
135x5*
135x5*
185x6
185x6
185x6
185x6
185x8

Took a couple sets to remember to arch more and keep the chest up, after that they felt good and lower back wasn't getting beat up as much.

Barbell Rollouts
BWx20
BWx12
BWx13
BWx10
BWx10

Really like these, they're hard as f* but they even work my lats/back and forearms.. tried with feet on a step.. couldn't even get to a plank position lol.

Olympic Work

Felt like doing some oly lifts, so I took an extra hour and practiced push jerks, power cleans, snatches and overhead squats.
Mobility is definitely improved now, and I can pretty much do all these lifts with proper technique, especially the overhead squat, this was one of my goals for 2013, and I'm confident enough to say I've achieved this goal.

Edit: Just took some measures for tracking...

Chest: 41.5"
Waist: 36.5"
Stomach: 41.5"
Biceps: 13.5" unflexed / 14.5" flexed
Forearms: 12"
Legs: 24"
Calves: 15"

Last edited by ndrwdslv; 07-18-2013 at 08:45 PM.
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Old 07-19-2013, 08:56 AM   #140
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Jealous that you can front squat with a clean grip. Also, really like that you are giving the Oly lifts a nod. I think they are an awesome addition to any routine.
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