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Old 03-28-2014, 09:54 PM   #121
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BP to Neck 285 x 10x3
Deads 405 x 10x3

BP to Neck 210 x 10,10,8
WG Chins +20 x 10,10,10 (LT 20 x 10,10,9)

Spiders 48 3/4 x 11,4,3 RP (LT same)
OH Extensions +105 x 10,4,3 RP (LT 95 x 11,4,3)

Tri-Bar Blaster Curls 85 x 10,4,3 (LT 90 x 8,3,3)
Skulls +90 x 13,4,3 RP (LT 12,4,3)

DB Hammers 67.5 x 13,4,3 RP (LT 12,4,3)

DB Scott Press 62.5 x 11,4,3 RP

Pushdowns 65 x 12,4,4 RP (LT 12,4,3)

Delts 62.5 x 16,7,6 RP (LT 57.5 x 31,15,12)

Interesting workout. Woke up at 8 and worked on taxes all day, then got some Wendy's and worked out at 8:45. Tore open a callus on set 9 of the deadlifts..talc baby powder doesn't work as well as corn starch type it almost makes it slippery. Progressed on everything else but the Preacher Curls but I was a bit distracted by my bleeding hand so whatever. Accidentally loaded 105 instead of 95 on the extensions...felt surprisingly heavy compared to last time duh! Still did okay on them considering. Scott presses were fun.
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Old 04-02-2014, 09:13 PM   #122
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Back Squat 320 x 10x3
Face-Bench DB Press 55 x 10x5
SLDL *Skipped due to callus issues
Hack Lift 325 x 6,3,3 RP
Delt Triset 30 x 12,8,6 Right and 11,7,6 Left
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Old 04-03-2014, 09:46 PM   #123
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Declines 300 x 6x5,4,333
Rows 250 x 6x5,4,333

WG Chins +25 x 12,4,3 RP
Gironda Dips +42.5 x 12,4,3 RP

Spiders 48 3/4 x 12,4,3 RP
OH Extensions +92.5 x 12,4,4 RP

Tri-Bar Blaster Curls +85 x 11,4,3 RP
Skulls +92.5 x 11,4,3 RP

DB Hammers 68 3/4 x 12,4,3 RP
Pushdowns 67.5 x 11,4,4 RP

Delts 62.5 x 18,8,7 RP (LT 16.7,6)
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Old 04-05-2014, 07:43 PM   #124
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Hack Lift 300 x 7x5,3,3,3 (heels elevated)
Face-Bench DB Press 57.5 x 10x5
SLDL *Skipped due to callus and laziness issues again
Leg Press 585 x 20,8,6 RP
Partial Laterals 57.5 x 7x10,9,8,7 (30 seconds rest)

Those Hack Lifts are those silly things also known as Behind-the-Back Deadlift. I did them with heels elevated (only an inch or so) which changes the bar path just enough to not let the bar hit my hamstrings as long as I keep my form in check. I figured since I'm doing regular deadlifts on one of my back days and then SLDL every leg day after squats that another day of deadlifts to the front were just overkill. The Hack Lift fits the bill better as a squat variation....nothing hits the quads harder with low reps than those...nothing.

I've gone back to my old standby...10x5/4/3 increasing weight each time but with 3 exercises. Regular singles fail to impress as always...it's just those damned Westsiders are obsessed with them and sometimes I get sucked in
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Old 04-09-2014, 07:29 PM   #125
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Inclines 210 x 7x5,333
DB Rows 125 x 7x5,333

Gironda Dips +45 x 12,4,3 RP (LT 42.5)
WG Chins +27.5 x 12,4,3 RP (LT 25 oops wrong pin)

Scott Press 62.5 x 12,4,4 RP (LT 11,4,3)

Spiders 50 x 11,3,3 RP (LT 48 3/4 x 12,4,3)
OH Extensions +97.5 x 10,3,3 RP (LT 95 x 12,4,4)

Tri-Bar Blaster Curls +85 x 12,4,3 RP (LT 11,4,3)
Skulls +92.5 x 12,4,3 RP (LT 11,4,3)

DB Hammers 70 x 11,3,3 RP (LT 68 3/4 x 12,4,3)
Pushdowns 67.5 x 12,4,3 RP (LT 11,4,4)

Partial Laterals Seated 70 x 12,5,4 RP

My shoulders are NOT liking those inclines just like last time I did them for a couple months...maybe it's part of the reason I suck at them but probably not Everything else feeling quite good. Liking this amalgam of my two classic protocols: high sets of low reps and rest pause. The arm stuff is quick and intense but I can move from one exercise to the next keeping setup and rest time to 2 to 3 minutes total...plenty of time to setup and recovered enough to go again.
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Old 04-10-2014, 09:37 PM   #126
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Front Squat 240 x 7x5,333
Face-Bench 58 3/4 x 554
Upright Rows SupraCurl Bar +70 x 6x6
SLDL 400x2, 360 x 4x5 (LT 355 x 5x5) *oops
Partial Laterals 58 3/4 x 23,12,10 Superset with Upright Rows Bar +50 x 12,10,8
Leg Press 585 x 22,9,7 RP (LT 585 x 20,8,6)

The dumbell presses confirmed my suspicions that supersetting shoulder presses after front squats was affecting my shoulder strength. I had noticed this with Pin presses that my strength on those sucked on front squat days which is probably the reason I kept stalling on them...every time I stalled it was alternating with front squats. I guess I'll do upright rows or something else on those days.

Hadn't done SLDL since my callus tore open and then I loaded up my 360 for the day and it felt surprisingly heavy so I reracked it after 2 reps. Then I noticed it was 400. Was using 2x45's and 2x25's on each side but this time I used 3x45's and then added another 25 etc. Not too bad though I know I can SLDL 400 for a good triple.
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Old 04-12-2014, 10:36 PM   #127
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BP to Neck 265 x 7x5,333 (LT 285x10x3)
Deads 410 x 10x3 (LT 405)

WG Dips 47.5 x 12,4,3
WG Chins +30 x 12,4,3 (27.5 x 12,4,3)

DB Scott Press 62.5 x 13,4,4 RP (LT 12,4,3)

Spiders 50 x 11,4,4 RP (LT 11,3,3)
OH Extensions +97.5 x 11,4,3 RP (LT 10,3,3)

Tri-Bar Blaster Curls 87.5 x 11,3,3 (LT 85 x 12,4,3)
Skulls +95 x 11.3,3 RP (LT 92.5 x 12,4,3)

DB Hammers 70 x 11,4,4 RP (LT 11,3,3)

Pushdowns 70 x 11,4,3 RP (LT 67.5 x 12,4,3)

Delts 70 x 13,6,5 RP (LT 12,5,4)

*slow and steady progress on all rest pause stuffies and expected performance on the big lifts. Can't complain about a damned thing.
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Old 04-13-2014, 10:38 AM   #128
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Brutal rep action. Solid work.
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Old 04-13-2014, 11:33 AM   #129
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Quote:
Originally Posted by jaymax View Post


The dumbell presses confirmed my suspicions that supersetting shoulder presses after front squats was affecting my shoulder strength. I had noticed this with Pin presses that my strength on those sucked on front squat days which is probably the reason I kept stalling on them...every time I stalled it was alternating with front squats. I guess I'll do upright rows or something else on those days.
I've noticed this too. Front squats wreck my training poundages on shoulders. I quite like doing shoulders before front squats though, as the pump seems to help keep the bar in place (I do them cross arm style).

Interesting log as you're combining the rest pause stuff (which I really enjoy) with 10 X 3 (which I'm interested in, but haven't done that often.

Also: you are really strong on those hammer curls!
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Old 04-15-2014, 12:31 PM   #130
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Brutal rep action. Solid work.
Thanks man! Means a lot coming from a fellow pumper
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