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Old 05-24-2014, 12:21 AM   #1251
Dray
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Originally Posted by BendtheBar View Post
Good progress. Keep killing it.
That's tha plaaan, maaan. And thanks for stopping by, mate.


Bringin' Da Effin' Deadilft Back Up w3d4

Deadlift
ramping to 170kg/374.8lbs x 5 (target: 5, +)

Deficit Straight-Leg Deadlift
100kg/220.5lbs x 10
110kg/242.5lbs x 8
120kg/264.5lbs x 7 (rep goal 25, sort of +)

Leg Press
250kg/551.2lbs x 15,10,10

Shrug
60kg/132.3lbs x 10
100kg/220.5lbs x 10
140kg/308.6lbs x 10

Power Shrug
170kg/374.8lbs x 10
200kg/440.9lbs x 10 (target 10, +)

Plank
50kg/110.2lbs x 30s, 25s, 25s (target 30s, +)


Couldn't think what else to do on deadlift day for quads, so just did some more leg press, herp derp. It'll do - the idea is add some more meat to dem quads, and leg press surely will.

Great to get back to power shrugs. Mainly it's the psychological thing of having that much weight in your grip. Seems to be, anyway.
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Old 05-24-2014, 12:53 AM   #1252
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Bringin' Da Effin' Deadilft Back Up w3d4

Deadlift ramping to 170kg/374.8lbs x 5 (target: 5)
Stiff-Leg Deadlift 100kg/220.5lbs x 10 110kg/242.5lbs x 8
120kg/264.5lbs x 7 (rep goal 25, sort of +)

Leg Press 250kg/551.2lbs x 15,10,10
Shrug 60kg/132.3lbs x 10 100kg/220.5lbs x 10 140kg/308.6lbs x 10

Power Shrug 170kg/374.8lbs x 10 200kg/440.9lbs x 10
Plank 50kg/110.2lbs x 30s, 25s, 25s
Superb session Dray ... All I can see some heavy wts. ... going great brother ... keep smashing the wts. as always ...
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Old 05-24-2014, 02:12 AM   #1253
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Thanks Ravi!

The SLDL is really more of a deficit straight-leg deadlift. But whatever. I'll edit it anyway...
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Old 05-24-2014, 05:45 AM   #1254
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Damn Dray, you're starting to get really strong! Heavy weight moved in every session.

Keep up the good work buddy!! Love it!!
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Old 05-24-2014, 06:10 AM   #1255
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Great session Dray!
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Old 05-24-2014, 06:43 AM   #1256
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Nice work brother. Them quads will be exploding.
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Old 05-24-2014, 11:57 AM   #1257
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Cheers, guys.

Turns out not a totally strict upper/lower any more, but more a bench / squat / press / deadlift setup, with a bit of assistance each time. Allow for things like shrugs on deadlift day, etc.

DL day would normally be Friday, but it had to be a Saturday this time. Worked out okay.
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Old 05-25-2014, 01:53 AM   #1258
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Quote:
Originally Posted by Dray View Post
That's tha plaaan, maaan. And thanks for stopping by, mate.


Bringin' Da Effin' Deadilft Back Up w3d4

Deadlift
ramping to 170kg/374.8lbs x 5 (target: 5, +)

Deficit Straight-Leg Deadlift
100kg/220.5lbs x 10
110kg/242.5lbs x 8
120kg/264.5lbs x 7 (rep goal 25, sort of +)

Leg Press
250kg/551.2lbs x 15,10,10

Shrug
60kg/132.3lbs x 10
100kg/220.5lbs x 10
140kg/308.6lbs x 10

Power Shrug
170kg/374.8lbs x 10
200kg/440.9lbs x 10 (target 10, +)

Plank
50kg/110.2lbs x 30s, 25s, 25s (target 30s, +)


Couldn't think what else to do on deadlift day for quads, so just did some more leg press, herp derp. It'll do - the idea is add some more meat to dem quads, and leg press surely will.

Great to get back to power shrugs. Mainly it's the psychological thing of having that much weight in your grip. Seems to be, anyway.

Another very strong session mate , I'd say your deadlift will be back up to Super Beast in no time.
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Old 05-26-2014, 03:24 AM   #1259
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Thanks Nath.


w4d1: Err' [Mon]Day Is Bench Day, Bruh

Bench Press
100kg/220.5lbs x 6,5,4 (15/15; +1 rep from last week; up 2.5kg/5.5lbs next week) <-- the 6 repper is a rep PR!

Close-Grip Bench Press
82.5kg/181.9lbs x 10,8,7 (25/25; +2.5kg/5.5lbs & -5 reps from last week; up 2.5kg/5.5lbs next week)

Bulldog Row
72.5kg/159.8lbs x 15 (+2.5kg/5.5lbs from last week for this one set, but see note*)

Wide-Grip "Lat Pulldown Row"
"the stack" [240lbs] x 8,7,8

Dumbbell Incline Bench Press
38kg/83.8lbs x 8,6,5 (19/25; +5 reps from last week; same weight next week)

Pullups
8,6,5 (-1 rep from last week)


* I've got a sore lower back and traps from Saturday, because of getting back into deadlifts (and deficit sldl) more seriously, and doing heavier shrugs and power shrugs, which I also haven't done for quite a while. It's been two days, but the ache is still there a bit. So yeah, the sore lower back got in the way of Bulldog Rows. Hence, only one set of those today. Normally, Saturday's session would've been on the Friday, and so this wouldn't be a problem, even with new lifts or whatever.
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Old 05-26-2014, 03:49 AM   #1260
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Thanks Nath.


w4d1: Err' [Mon]Day Is Bench Day, Bruh

Bench Press
100kg/220.5lbs x 6,5,4 (15/15; +1 rep from last week; up 2.5kg/5.5lbs next week)

Close-Grip Bench Press
82.5kg/181.9lbs x 10,8,7 (25/25; +2.5kg/5.5lbs & -5 reps from last week; up 2.5kg/5.5lbs next week)

Bulldog Row
72.5kg/159.8lbs x 15 (+2.5kg/5.5lbs from last week for this one set, but see note*)

Wide-Grip "Lat Pulldown Row"
"the stack" [240lbs] x 8,7,8

Dumbbell Incline Bench Press
38kg/83.8lbs x 8,6,5 (19/25; +5 reps from last week; same weight next week)

Pullups
8,6,5


* I've got a sore lower back and traps from Saturday, because of getting back into deadlifts (and deficit sldl) more seriously, and doing heavier shrugs and power shrugs, which I also haven't done for quite a while. It's been two days, but the ache is still there a bit. So yeah, the sore lower back got in the way of Bulldog Rows. Hence, only one set of those today. Normally, Saturday's session would've been on the Friday, and so this wouldn't be a problem, even with new lifts or whatever.
Nice strong bench press Mic, the DB incline is fairly impressive as well. I hear you on you low back, I'm wrapping mine in cotton wool at the moment and I still cant make any ground. Smash on Buddy
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