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Old 07-22-2013, 03:58 PM   #11
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Default W1D4

Seated Military:
135x10x4

Speed Bench:
245+65 bandx3x8

Pendlay Row:
225x8x4

DB Rear Delt Flye:
25sx15x3

Week 1 complete. Next week is the "3" week of my modified conjugate/531 hybrid. I am expecting my doubles at 90% (deadlift) to be faster than usual due to my widened deadlift stance and being able to generate more leg drive.
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Old 07-23-2013, 01:04 PM   #12
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Strong paused squat. Making it look easy.
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Old 07-24-2013, 06:55 PM   #13
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Default W2D1

Squat/Deadlift:

Squat Triples (working sets in bold):
Barx4
135x3
185x3
225x3
295x3
330x3
380x3
435x3 (belt)
475x3 (belt) PR


Setting a PR triple at 89% with gas in the tank is a damn good day!

Top set at 475 for an easy triple. Felt like an RPE of 7.5-8ish.


Deadlift:
135x2
225x2
315x2
405x2
495x2 (easy double, had at least 5 in the tank)

Poor man's GHR:
BWx10
+20lbs chainx6
+20lbs chainx4 + BWx3

45 deg back extension:
BWx15
+20lbs chainx12
+40lbs chainx8

Seated Ab Machine:
(These sucked but we didn't have the pull down ab strap today)
Stack + 45lb platex25x2

Last edited by afraziaaaa; 07-25-2013 at 05:59 AM.
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Old 07-25-2013, 05:56 PM   #14
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Default W2D2

Max effort singles to a 3 board, Reverse Blue Bands:
I think the bands deload about 100lbs off the board. No idea though really. Either way, it was heavy as F%$^ by the end. My first time doing this exercise ever, so I won't call it a PR.

Barx5 (Full ROM, no bands)
135x3 (Full ROM, no bands)
185x3 (Full ROM, no bands)
245x3 (Full ROM, add bands)
295x1 (Full ROM with bands)
335x1 (3 board and bands from here to finish)
385x1
425x1
475x1
515x1
565x1
605x1

Floor Press all paused reps:
Barx5
135x3
185x3
225x3
275x3
325x3
350x3
375x3 (Big PR)
I have never even tripled this weight on a regular bench.

Straight Bar Triceps Pressdown:
160x20
210x16 (this is the full stack)
Stack +25lb plate x 12
Stack +45lb plate x 8

Hammer Strength Iso Low Row:
4 platesx12x3

Rear Delt Flye Machine:
140x20
170x15
200x12

Another great training day.
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Old 07-27-2013, 11:03 AM   #15
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Putting up big numbers day in and day out. That's how it's done.
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Old 07-29-2013, 08:39 PM   #16
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Default W2D3

I have to switch schedules from night shift to day shift and back again this week which makes training and sleeping a bit more challenging. I had two heavy main movement days this week which took me a bit longer to recover from than normal. Due to the scheduling and to the pretty extreme overload (especially on bench day) I have elected to only do one upper body day this week. Bench day was Thursday and on Saturday my shoulders were very sore at the joint. There was no pain, they were just very taxed from handling the 605 and the heavy floor pressing. I think my body will thank me for the extra day off.

Anyway, today was lower assistance day. I decided to try high bar narrow stance paused squats as I have heard they are great for both building the squat and explosiveness off the floor when deadlifting. I did 9 sets.

Barx5
135x5
185x5
225x5
275x3x5

Here is a video. I am not real flexible and had to put plates under my heels and let my knees travel pretty far forward so I could get to depth. Where I am in the video is as low as it gets for me. Please offer any feedback on this movement. It did place a lot of stress on my knees and as of right now I am thinking that I may only do it every third week if at all.



Dimel Deadlift:
225x15
185x20

Single Arm Farmer's Hold:
Each hand
200lbs x 10 sec
200lbs x 15 sec

Week 2 complete!

During week 3 I will be doing only speed work and assistance on S and DL, but the heavy benching continues with 80,90,100% to a 1 board followed by a 1RM attempt on floor press. I will play it by ear with the floor press, but am aiming to match my bench PR of 425.
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Old 07-30-2013, 09:37 PM   #17
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Kill week 3.
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Old 07-31-2013, 10:05 PM   #18
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Default W3D2

My normal training partner is on vacation this week so I switched day 1 and day 2 to bench with another buddy of mine. Will do D1 tomorrow.

1 Board Press:
Working sets in bold at 80,90,100%. Only added the board on working sets.
Barx5
135x5
185x3
225x3
275x1
315x1
345x1
385x1
425x1


This ended up about an RPE of 8.5. Felt real good. The 425 had good speed.

Floor Press:
Barx3
135x3
185x1
225x1
275x1
315x1
365x1
405x1 PR

Lying DB Triceps Extension:
50sx12
60sx6x3 (PR weight on these)

Overhead Cable Triceps Extension:
100x15
115x12
115x11
115x9

One Arm Triceps Pressdown:
20x11
15x10

One Arm Reverse Grip Lat Pull:
140x10
200x8
160x10
140x9

Seated High Cable Row (similar to a face pull):
110x15
150x12
210x6

Killing of week 3 has begun!
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Old 07-31-2013, 10:11 PM   #19
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Great work in here.
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Old 08-01-2013, 09:07 AM   #20
afraziaaaa
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Join Date: Jun 2013
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Training Type: Powerlifting
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Fav Supp: Whey Protein
Reputation: 41125
afraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machine
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Quote:
Originally Posted by bruteforce View Post
Great work in here.
Thanks brother. Feeling stronger than ever!
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