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Old 08-11-2014, 06:43 PM   #1461
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Big shoulder work jio ! Cant go wrong with those rep ranges !
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Old 08-12-2014, 01:50 AM   #1462
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Originally Posted by jiorio95 View Post
Shoulders/Biceps:
Seated OHP: 3x8x135
Arnolds: 55x10,8,8,8 (32/40)
Upright Rows: 80x10,10,10,10 (40/40)
Facepulls: 120x10,10,10 (30/30)
DB Curls: 30x10,8,8,8 (32/40)
EZ Bar Preachers: 65x8,8,6,7 (29/40)
Hanging Leg Raises: 13,10,10
Superb volume and strong wts. Jio ... Loads of volume for a session brother ... looking stronger ... keep killing it mate ...
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Old 08-12-2014, 06:59 AM   #1463
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Big shoulder work jio ! Cant go wrong with those rep ranges !
Thanks, I do enjoy those rep ranges as well.

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Superb volume and strong wts. Jio ... Loads of volume for a session brother ... looking stronger ... keep killing it mate ...
Thanks, Ravi.

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Good boulders 'n broceps work, Jio.

BtB's program certainly seemed to work well for you. And 8s, 5s and 3s sounds solid.
Yea I think it did as well, I ended up stronger at 187 than I was at 196 when I started... has to be a sign of things corrected.
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Old 08-12-2014, 09:09 AM   #1464
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I made some very good gains doing my own thing before I started JB's custom programming again. Thing is, you learn the proper way of doing things from these guys and it shows when you go to do your own programming. Plus, you know your body best!
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Old 08-12-2014, 12:09 PM   #1465
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I made some very good gains doing my own thing before I started JB's custom programming again. Thing is, you learn the proper way of doing things from these guys and it shows when you go to do your own programming. Plus, you know your body best!
Very well said. It is a process and outside input from the vets is invaluable.

SO I did a leg workout today...

Worked up to a 185 squat and bailed form there. Pain in my hip area hurt too much and even though I could move the weights, if it hurts it probably isn't a good idea.

So since I've been neglecting quads I just did sets of 10 reps on the leg press with 8 plates for 30 minutes.

Pretty bummed.
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Old 08-12-2014, 01:08 PM   #1466
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I don't blame you, I'd be bummed as well.

So much for the days off and sorting the hip out. What is the plan now?
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Old 08-12-2014, 02:55 PM   #1467
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I don't blame you, I'd be bummed as well.

So much for the days off and sorting the hip out. What is the plan now?
I should've taken it more seriously from the get go. I'll be foam rolling and stretching it a lot more. I'm pretty sure it's a muscle strain of some kind.

I'll try to pull on Friday, maybe that'll feel OK and at least I get that back.

Also, my bench is going through the roof so I'll focus on that!

But my squat was going through the roof as well , so I guess I'll going to try to do a lot of quad and hamstring work so I don't lose too much. I think I'm about 2-3 weeks out from squats honestly.
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Old 08-12-2014, 04:18 PM   #1468
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Hmm weird. Hope you sort it out. Just wanted to give an easy way to progress, which is how I do when I'm not following a program. Basically just progress total work on top set. So if you bench 250 for 5 sets of 8 just get a total volume weight. 10,000. Then pick a weight say 275 and 10000/275 = 36.36. Then pick a rep range say 5. Then 36.36/5 =7.27 so do 275 8 sets of 5. This is 11000 lbs total work. Pretty easy way to progress with no programming and you get to pick 2 out 3 things weight reps or sets.
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Old 08-12-2014, 07:29 PM   #1469
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Hmm weird. Hope you sort it out. Just wanted to give an easy way to progress, which is how I do when I'm not following a program. Basically just progress total work on top set. So if you bench 250 for 5 sets of 8 just get a total volume weight. 10,000. Then pick a weight say 275 and 10000/275 = 36.36. Then pick a rep range say 5. Then 36.36/5 =7.27 so do 275 8 sets of 5. This is 11000 lbs total work. Pretty easy way to progress with no programming and you get to pick 2 out 3 things weight reps or sets.
I've honestly never thought about that. Really appreciate that! THanks!
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Old 08-12-2014, 07:33 PM   #1470
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I've honestly never thought about that. Really appreciate that! THanks!
Cool! Here I thought I was just rambling for nothing.
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