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Old 01-05-2010, 03:44 PM   #41
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Weighted Dip: +47 x 8 x 2 SERIOUS, good job man!
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Old 01-05-2010, 03:52 PM   #42
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Weighted Dip: +47 x 8 x 2 SERIOUS, good job man!
At the 8 rep level, I can get a bit of steam going. The first rep is kinda hard and then they get easier before starting to run out of juice. I like dips and feel a wee bit stronger than I do on the military/halo press. Go figure.
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Old 01-05-2010, 07:34 PM   #43
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Weighted Dip: +47 x 8 x 2 SERIOUS, good job man!
Roger that. That's some gooood dippin'.
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Old 01-05-2010, 09:33 PM   #44
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Awesome Dips. Great overall workout
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Old 01-07-2010, 06:42 PM   #45
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The way my back has been feeling over the past few weeks has me jonesing to rearrange my workout. My box squat is really very much a back exercise for me and I think going max effort on both the squat and the trap bar might be too much on my back. I'm considering moving my routine around to this:

Friday: Upper Push + Neck

Sunday: Upper Pull

Tuesday: Legs + Grip

The exercises won't change save for replacing Box squat with Single Leg Bulgarian Split Squat. Progression scheme is still the same (linear, .5 to 2lbs/week depending on the exercise).

Thoughts?
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Last edited by Skyler; 01-07-2010 at 07:36 PM.
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Old 01-08-2010, 08:47 AM   #46
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Originally Posted by Skyler View Post
The way my back has been feeling over the past few weeks has me jonesing to rearrange my workout. My box squat is really very much a back exercise for me and I think going max effort on both the squat and the trap bar might be too much on my back. I'm considering moving my routine around to this:

Friday: Upper Push + Neck

Sunday: Upper Pull

Tuesday: Legs + Grip

The exercises won't change save for replacing Box squat with Single Leg Bulgarian Split Squat. Progression scheme is still the same (linear, .5 to 2lbs/week depending on the exercise).

Thoughts?
I ran that style routine for many, many years. I think with good exercise selection, it pretty darn solid.
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Old 01-08-2010, 04:05 PM   #47
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1/8/2010
Changed the squat to a front foot elevated bulgarian split squat. The next couple weeks will see how my back responds.

-Plyo Work
-Deep BSS: BW+80 (holding 40's): 8 x 2
-Chins: BW+45 x 5 x 2
-GHR: BW+27.5 x 8 x 2
-Neck Extension: 30 x 10, 20 x 12
-Calf Raise, single leg dumbbell: 50 x 8 x 2

BSS just about killed me. My quads are going to get much stronger as a result.
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Old 01-10-2010, 12:37 PM   #48
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1/10/2010
Halo Press: 111 x 5 x 2
Super Pullover: 178.5 x 8 x 2
-Supersetted with Radar Chest Pull: 3 reps, 5 second holds
Lateral Raise: 127.5 x 8 x 2
EZcurl Bicep Curl: 72 x 8 x 2
External Rotations: 5lbs x 13 x 2
Rear Deltoid: 124 x 8 x 2

Since it was requested, here's a video of the external rotation movement:
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Old 01-12-2010, 08:41 PM   #49
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Made the switch to the upper pull/upper push/legs template. Programming remains the same.

1/12/2010
-Plyos
-Trap bar deadlift: 415 x 5
-Bulgarian Split Squat: BW + 80 x 8 x 2
-GHR: BW + 27.5 x 8 x 2
-Hip Thrust: 155lbs x 8 x 2
-Single leg calf raises: + 51 x 8/leg (only had time for 1 set before meeting)

Legs will certainly be recovered 1 week from now. We'll see how this effects motivation.
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Old 01-15-2010, 03:07 PM   #50
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1/13/2010
Pre: 3 RPM, 1 Triple Espresso Ristretto (~1.5oz)
Peri: 10pro/15cho

ME Military Press: 112 x 5
Weighted Dip: BW + 48 x 8 x 2
Blast Strap Pushups: 15, 10 for 25 total reps*
Tricep Extensions on Freedom Trainer: 120 x 12 x 4
Neck Extension: 35 x 15 x 2
Neck Flexion: 25 x 15 x 2

*I'm using a page from DeFranco's book for "max effort" bodyweight exercises. I am doing a feet-elevated blast strap pushup so the maximum "clean" reps I could get was 15. As per his formula you add another 50% reps. Take as many sets as needed to hit that number, working toward hitting that number straight through. After that I'll add weight via chains.

Triceps are FRIED. I'm very happy to not work legs again until Tuesday.
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