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Old 12-03-2013, 11:31 AM   #41
BendtheBar
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Quote:
Originally Posted by Kroy View Post
Single Leg - Leg Press
1 PPS x 15
1 1/4 PPS x 15
2 PPS x 15
2 1/4 PPS x 12

In case anyone has never tried these, I learned them from Ed Coan videos. Single leg enables you to come real deep and stretch at the bottom. They are much more difficult and are not equal to half your regular press weight. Ie., if your doing 8pps, you will not be able to jump right in to 4pps single leg unless you're cheating the movement.
Never seen these. Didn't know Ed used them. Will have to do some research. Thanks.
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Old 12-03-2013, 09:43 PM   #42
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Quote:
Originally Posted by Kroy View Post
Monday 12/2/13:
it takes more discipline to not go to the gym than it does to go to the gym.
That's because exercise is a chore. Training is a lifestyle.
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730/500/670 - 1900 @ 275
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Old 12-05-2013, 09:09 PM   #43
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Join Date: Oct 2013
Location: Bergen County, NJ
Posts: 173
Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
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Wednesday 12/4/13:

Could not stay out of the gym despite needing to recover, so I decided to work on stuff that I figured would not hurt my arm too much:

Safety Squat Yoke Bar - 14" Box - Raw, Sleeves and Belt only, no wraps

Bar X whatever
155 X 8
205 x 8
245 x 8
295 x 6
335 x 5
385 x 5
425 x 5
475 x 5
515 x 1
565 x 3

(For anyone that hasn't tried this bar yet, I suggest giving it a go. It is very humbling and will definitely build back strength in the squat as it is constantly pushing you forward therefore building core and back strength.)

SS Bar Good Mornings - Wide Stance
155 x 10 x 3
Man these sucked

Speed Deadlifts
135 x 10
225 x 8
315 x 5
365 x 5
405 x 3
455 x 3
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Old 12-06-2013, 07:51 AM   #44
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Quote:
Originally Posted by Kroy View Post
Wednesday 12/4/13:

Could not stay out of the gym despite needing to recover, so I decided to work on stuff that I figured would not hurt my arm too much:

Safety Squat Yoke Bar - 14" Box - Raw, Sleeves and Belt only, no wraps

Bar X whatever
155 X 8
205 x 8
245 x 8
295 x 6
335 x 5
385 x 5
425 x 5
475 x 5
515 x 1
565 x 3

(For anyone that hasn't tried this bar yet, I suggest giving it a go. It is very humbling and will definitely build back strength in the squat as it is constantly pushing you forward therefore building core and back strength.)

SS Bar Good Mornings - Wide Stance
155 x 10 x 3
Man these sucked

Speed Deadlifts
135 x 10
225 x 8
315 x 5
365 x 5
405 x 3
455 x 3
Good strong session. Basic and effective.
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Old 12-06-2013, 10:24 PM   #45
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Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
Reputation: 5210
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Friday 12/6/13

Upper Body ME Day:
Following the Andy Bolton 1 on 1 12 week cycle
Arm still hurting, but feeling better than the last 2 weeks

Flat Bench with Chains
Used 2 sets chains/side totaling 102lbs

Bar weight only - all sets plus chains

135 x 10
185 x 8
225 x 5
275 x 3
315 x 3
365 x 3

Close-Grip BP off 2 Board
315 x 5
365 x 2
365 x 2
365 x 8* was supposed to do 2, but felt good so I went to 1 shy failure

Low Incline DB Press
85 x 20
100 x 16
100 x 14

Lat Pulldowns - Medium but strict
2 x 12

Light Seated DB Press
60 x 15
65 x 15

Strict Seated Side Laterals
25 x 12 x 2

Seated Face Pulls - worked hard
3 x 12

Best bench day in weeks, pain wise. Ive laid off straight bar squats for 2 weeks and had some PT the last 2 weeks as well
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Old 12-06-2013, 10:29 PM   #46
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Quote:
Originally Posted by BendtheBar View Post
Never seen these. Didn't know Ed used them. Will have to do some research. Thanks.
Yep he got it from watching a guy with one leg due them. Great training!
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Old 12-07-2013, 07:12 AM   #47
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Quote:
Originally Posted by Kroy View Post
Friday 12/6/13

Upper Body ME Day:
Following the Andy Bolton 1 on 1 12 week cycle
Arm still hurting, but feeling better than the last 2 weeks

Flat Bench with Chains
Used 2 sets chains/side totaling 102lbs

Bar weight only - all sets plus chains

135 x 10
185 x 8
225 x 5
275 x 3
315 x 3
365 x 3

Close-Grip BP off 2 Board
315 x 5
365 x 2
365 x 2
365 x 8* was supposed to do 2, but felt good so I went to 1 shy failure

Low Incline DB Press
85 x 20
100 x 16
100 x 14

Lat Pulldowns - Medium but strict
2 x 12

Light Seated DB Press
60 x 15
65 x 15

Strict Seated Side Laterals
25 x 12 x 2

Seated Face Pulls - worked hard
3 x 12

Best bench day in weeks, pain wise. Ive laid off straight bar squats for 2 weeks and had some PT the last 2 weeks as well
Great session. Andy Bolton's programming is the tits. I am officially a fan.
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730/500/670 - 1900 @ 275
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Old 12-08-2013, 09:17 PM   #48
Kroy
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Join Date: Oct 2013
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Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
Reputation: 5210
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Sunday 12/8/13 - Skiba's Gym

ME Squat and Deadlift:

Squat (Buffalo Bar):

Barx5x2
140x3
190x3
230x1
280x1
320x1
370x1
410x1
460x1
500x1
550x1 - these 3 sets slightly at or above parallel. Having form issues and severe mobility
580x1 - issues. Have been using nothing but specialty bars for months and need to
580x1- re-train my form.

Back Down Sets:
410 x 2 x 3 sets - below parallel and slight pause

Deadlift:

135x1
225x1
315x1
405x1
495x1
545x1
585x1
635x1
655x 7/8ths - missed 2" at lockout. I've hit higher before, and will blame this on a wardrobe malfunction between my belt and balls. Dont usually miss at lockout, use to do a lot of DL chain work, but haven't in months. would like to get back to that.


No assistance today.
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Old 12-08-2013, 09:29 PM   #49
BendtheBar
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Join Date: Jul 2009
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Training Exp: 20+ years
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Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
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Big numbers. Hope you get the squat form back on track soon.
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Old 12-09-2013, 09:01 AM   #50
afraziaaaa
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Points: 2,977, Level: 33 Points: 2,977, Level: 33 Points: 2,977, Level: 33
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Join Date: Jun 2013
Location: New Jersey
Posts: 772
Training Type: Powerlifting
Fav Exercise: Squat
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
Default

Quote:
Originally Posted by Kroy View Post
Sunday 12/8/13 - Skiba's Gym

ME Squat and Deadlift:

Squat (Buffalo Bar):

Barx5x2
140x3
190x3
230x1
280x1
320x1
370x1
410x1
460x1
500x1
550x1 - these 3 sets slightly at or above parallel. Having form issues and severe mobility
580x1 - issues. Have been using nothing but specialty bars for months and need to
580x1- re-train my form.

Back Down Sets:
410 x 2 x 3 sets - below parallel and slight pause

Deadlift:

135x1
225x1
315x1
405x1
495x1
545x1
585x1
635x1
655x 7/8ths - missed 2" at lockout. I've hit higher before, and will blame this on a wardrobe malfunction between my belt and balls. Dont usually miss at lockout, use to do a lot of DL chain work, but haven't in months. would like to get back to that.


No assistance today.
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We should start video recording your squats. Get healthy and make a couple adjustments and you'll smoke 700 before you know it. My opinion is that some dedicated squat shoes would help you out tremendously because they would prevent your knees from traveling forward and down so much, which means you could shorten your ROM by about an inch or maybe more.
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Raw w/wraps
730/500/670 - 1900 @ 275
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