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Old 06-26-2013, 03:43 PM   #51
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OVERHEAD PRESS, INCLINE BENCH PRESS, PULL-UPS, PUSH-UPS, FLOOR PRESS & PULLDOWNS - Mesocycle 58 Week 4

Today was left over day aka have fun doing bodybuildng stuff and other shenanigans day haha!

RP = Rest Paused meaning do 1 mini-set, rest for a few breaths, do another mini-set, rest for a few more breaths then do the last mini-set

Overhead Press:
155 x 4 + 3 + 2 = 9 RP
165 x 2
This is awesome…I'm doing OHP after 5-6 months and I haven't lost much strength at all. Felt awesome.

Incline Bench Press:
165 x 5 + 3 + 2 = 10 RP
185 x 2
Another great event!

Pull-ups:
BW x 10
BW x 10
BW x 10
BW x 8

Floor Press:
135 x 3 + 1 = 4
just goofing around

V-Bar Pulldowns:
155 x 15
what a burn!

Video:
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Old 06-27-2013, 03:57 PM   #52
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GRIPPER Training - Mesocycle 58 Week 4

This is a recap of the whole week. I'll try to make it easy on the eyes with the formatting..

Just as a mention, each workout session has two warm-ups with the walmart gripper and the hg 150. wmt x 5 x 2 and hg 150 x 2 x 2. At the end there is an equal number of sets of hand extensions using 2 thick rubber bands for 25 reps each. That means if I do 3 singles I will do 3 sets of 25 reps using the rubber bands at the end.

22nd June Saturday Night = 3 Singles

CoC No. 1.0:
Left = 3 Closes
Right = 3 Closes

23rd June Sunday Night = 5 Singles

CoC No. 1.5:
Left & Right = 2 Attempt each

CoC No. 1.0:__
Left = 1 Close + 2 Attempts
Right = 2 Closes + 1 Attempt

24th June Monday Night = 4 Singles

CoC No. 1.0:
Left = 2 Closes + 2 Attempts
Right = 2 Closes + 2 Attempts

25th June Tuesday Night = 3 Singles

CoC No. 1.0:
Left = 2 Closes + 1 Attempt
Right = 3 Closes

27th June Thursday Night = 3 Singles

CoC No. 1.0:
Left = 2 Closes + 1 Attempt
Right = 2 Closes + 1 Attempt

TOTAL = 18 SINGLES

I'm very very very pleased!
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Old 06-29-2013, 02:11 PM   #53
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Smooth OHPs. Can't wait to see you knocking out 225 reps.
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Old 06-29-2013, 04:24 PM   #54
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Quote:
Originally Posted by BendtheBar View Post
Smooth OHPs. Can't wait to see you knocking out 225 reps.
Thanks BTB... I'm not a pressing guy but every once in a while it's good to throw it in

Thanks again! I'm just updating my DL workout from tonight...
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Old 06-29-2013, 04:41 PM   #55
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DEADLIFTS - Mesocycle 59 Week 1

There was no electricity so I was training in the dark till 425. Electricity came back and I began recording from 435.

Dynamic Warm-ups & Mobility Drills
Pull-ups - BW x 7
Front Plate Squats - 25 x 8
Unilateral RDLs - BW x 7
X - Band Walks - 10
Supine Glute Bridges
Ankle Mobility

Deadlifts Vanilla Honeymoon Period:
45 x 3
135 x 3
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
225 x 3
235 x 1
245 x 1
255 x 1
265 x 1
275 x 2
285 x 1
295 x 2
305 x 1
315 x 2
325 x 1
335 x 1
345 x 1
355 x 2
365 x 1
375 x 1
385 x 1
395 x 1
405 x 1
415 x 1
425 x 2
425 x 2
435 x 1
445 x 1

Deadlifts Modified Honeymoon Period Volume @ 455:
455 x 3
455 x 3
455 x 2
465 x 1

I added a rep to the second 455 set. It was NOT easy at all. I think a lot of my momentary fatigue was due to the heat though. I did try to drink as much water as possible but it helped marginally I think…

455 was good on the whole. I could have done another rep on the last set but I wanted to leave something for next week. I think my time with Honeymoon is drawing to a close. Off the top of my head and judging by this workout I'd say next week 455 x 3 x 3 and then post that I will have to reduce previous volume work and move to 485.

The total workload for this workout was 17,390 lbs over 60 total reps.

The 465 set was RIDICULOUS! Wait till you see the video. I got all ready and set chin tucked low belly breath braced the core and got ready to pull. I began the pull the bar lifted off the floor floated to my knees and I struggled but then quit. I dropped the bar but I didn't walk away. I regrouped I took a deep breath allowed all the voices in my head to just flow…. And I pulled again and I GOT IT! Haha… I'm so happy to be able to do these grinders and pull through. Training without the lights in pure darkness was damn annoying though. My grip was always a little off I was always unsure. But it was a good workout on the whole.

Video:
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Old 06-29-2013, 05:33 PM   #56
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There are 2 series of articles Eric Troy has written that I think the WORLD of.

The first series, is a bunch of articles called The Training To Fail Series.

Link to main listing: Training To Fail Series - Click Here

Here's what the each of the six articles in the series is about:

Training To Fail: The Failurists

Is success built on failure? I think not. Failure has far-reaching consequences. A training environment that sets you up to fail sets you up to overcome more obstacles than you started out with. You visualize success and that entails approaching and overcoming obstacles in a sensible way that results in the ability to not only overcome the next obstacle, but to be able to bring that experience with you and overcome it more easily and efficiently.

Most ‘programs’ do not involve overcoming obstacles. They involve taking a running start and smacking into them. Then shaking yourself off, backing up, and smacking into them again, and again. That is training HARD. But it ain’t smart.

-------x--------

I will post a little excerpt from each of the articles over the next few days
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Old 06-30-2013, 02:20 PM   #57
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WEIGHTED PULL-UPS, STEP-UPS, ROWS & FRONT SQUATS - Mesocycle 59 Week 1

Lots of volume done here!

Weighted Pull-ups:
+45 x 4 x 3
SP = R
SDT

Step-ups:
40 x 6 x 5
SP = R
SDT

Dumbbell Rows:
110 x 6 x 5
SP = R
SDT

I finished with the big movements of the day - the SDT exercises. I have a new plan from Eric as I'd mentioned last week about the rows. But, I wanted to try SDT for one more cycle before doing the high volume approach. I will finish 2 more weeks of SDT work on the rows then we go to Eric's new plan.

Front Squats:
45 x 3
45 x 3
135 x 3
135 x 3
165 x 3
195 x 4
225 x 1

Easy

Anderson Front Squats:
225 x 2 x 3

Great work!

Cable Rows:
120 x 10
130 x 10
140 x 8
150 x 8

I want to elaborate on two points before I post the video.

First, the plan for Rows. After this run of SDT Progression on Rows, I'm going to be shifting to something different. I mentioned this last week and I'll reiterate it again:

Weeks 1-3:
Cable Rows - Heavy triples, etc - basically low rep very very heavy work
Dumbbell Rows - LOTS of volume meaning 12+ rep sets even up to 15 reps..crazy crazy volume

Weeks 4-5:
Dumbbell Rows - HEAVY triples and such
Cable Rows - Volume work with 12-15 reps per set

I will begin this approach from the next workout itself. No use delaying something like this.

Two, I loved doing the Front Squats after the Step-ups.

Video:
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Old 07-01-2013, 02:49 AM   #58
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As per my promise, second article:

Intensity Cycling and High Intensity Overtraining

Excerpt:

Intensity cycling is basically what it sounds like. Cycling intensity. Specifically it means dialing back intensity (literally weight on the bar) for a period of weeks and then building back up in set increments to your previous load in the hopes that this will enable additional load to be added to the bar in the weeks that follow.1

In simple terms you are supposedly “taking a break” from the hard work, allowing recovery to take place and thus strength gains to continue. That’s the ‘happy’ version of intensity cycling.

In reality intensity cycling is nothing more than running at that proverbial wall, slamming into it, backing up, and slamming into it again.

You may loosen a few bricks from the wall but it is slow and painful progress. Each time you hit the wall, you break yourself down a bit more.
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Old 07-01-2013, 10:58 AM   #59
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Hypertrophy vs. Strength:



Very interesting
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Old 07-01-2013, 04:18 PM   #60
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Thanks for posting. Reading it now.
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