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Old 05-05-2013, 09:51 AM   #241
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Right, got it.

I seem to have pulled something in my back the other day, I don't know weather its workout related on not. I hope it goes away before I start dead lifting again.
Don't want to damage anything permanently and then not be able to workout for a few months.

I'm still somewhat unsure as to what my progression system should be.
Military press seems to be the sticking point in all of this. Am I adding weight next workout with these 1/2 pound bags, or am I to keep the same weight for a few workouts?
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Old 05-05-2013, 09:55 AM   #242
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Let's make this easy and fool-proof. Use the same weight and just lift it for as many reps as you can. Every time, as many reps as you can. When you are able to get 12 or more repetitions, then add a little weight and start over. That system of progression is as old as the hills and still works GREAT.
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Old 05-05-2013, 09:59 AM   #243
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As far as the deadlift goes, your back is bound to be a little sore, especially if you are not used to that kind of hard work. Just make sure to keep your back flat or slightly arched and push the floor away from you with your legs, don't lift with your back. Like BtB says, "just stand up."
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Old 05-05-2013, 12:03 PM   #244
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there you have it linden the form of progression i was getting at, i think the 5x5 method is to aggresive for you, 100% agree with off road, pick a easy weight then push for as many reps as possiable when you hit 12 or more reps add a bit more weight it is fool proof, and and as for the dips and chins dont worry about using weight just 3 sets of max reps, you need rep work.

excuse my spelling i was in a hurry.
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Old 05-05-2013, 01:20 PM   #245
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Quote:
Originally Posted by leefarley View Post
as for the dips and chins dont worry about using weight just 3 sets of max reps, you need rep work.
I 100% agree. You the nan Lee.
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Old 05-05-2013, 03:17 PM   #246
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Ok I understand.

Thanks for the help guys.
I'll keep it updated.
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Old 05-06-2013, 01:17 PM   #247
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Good work lately Linden. Getting some awesome advice too. Hang in there and the rewards are worth it.

OR that half pound bag idea is genius.
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Old 05-06-2013, 02:51 PM   #248
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Keep up the good work.
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Old 05-06-2013, 04:34 PM   #249
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I did bench press, goblet squats, bulgarian split squats, and barbell rows today.

Dropped the weight down like you said for barbell rows, but also did the same for bench press.

I can see the same stalling thing happening soon with bench press so I dropped the weight down some.
I'll be back to where I was in about 4 workouts I reckon if I progress smoothly.


I trust your judgment and knowledge with this one so hope fully everything will turn out Ok.

However I can't help but feel I've wasted a whole 2 months doing nothing.
I'm kind of kicking myself.

Also OR when I asked where the food would be going you mentioned about carrying on the progression with the dead lift.
I'm still kind of worried though, I mean thats the only exercise I can use for the moment to build muscle? The other ones don't seem heavy enough at the moment until I start adding the weight on to cause my muscles to grow. Seen as you told me yourself that progression was the most important part, I'm a little skeptical when my main concerns are to do with gaining fat, and the main way to prevent that being progressive overload, which I'm now tampering with to a certain degree for the next few weeks, while still eating a ton of food.

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Old 05-06-2013, 04:58 PM   #250
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Do like I told you and Lee told you; take one set to failure. When you get 12 reps then add 5 lbs to the bar. That will put on muscle and you won't have any "easy" workouts.
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