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Old 06-10-2014, 03:36 AM   #1
Dray
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W1D1: Bench

Bench
overwarmup: 100kg/220.5lbs x 1
95kg/209.4lbs x 1
90kg/198.4lbs x 5,5,5
80kg/176.4lbs x 5,5,5
62.5kg/137.8lbs x 20

Incline DB Bench
24kg/52.9lbs x 20,9,8 (goal: 50, got: 37) - w/ 2 min. rest periods

Dips
17,9,8,8,8
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Last edited by Dray; 06-10-2014 at 06:07 AM. Reason: oops, missed something there
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Old 06-10-2014, 04:42 AM   #2
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Great start dray! A pile of reps ! Cool log name too

Oh and.... First
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Old 06-10-2014, 04:54 AM   #3
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Good luck buddy!

Skickat frċn min GT-I9505 via Tapatalk
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Old 06-10-2014, 06:12 AM   #4
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Thanks OHDL, Swede.

It doesn't look like a lot of work, maybe. But the incline db bench with restricted rest kicked my ass, and when I got to dips... dayumn.

However, I don't feel at all fatigued now, a while after the session. Which is just as well, because tomorrow is without a doubt going to be the toughest of all four days, going forwards.

This approach (for the big lifts) is all about bar speed and crisp form. Far as that goes, the sets @ 90kg were okay but not great (form solid though). @ 80kg, quite a bit faster. And @ 62.5kg, like air.
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Old 06-10-2014, 08:57 AM   #5
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That was a pretty strong bench day.....
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Old 06-10-2014, 09:07 AM   #6
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Thanks moeheep. And cheers mate, for checking in. I'll go see what you're up to in a sec.


It's a really different approach, this base building thing. You stick with the same weights, sets and reps for the big lifts, week after week, until you "own" the weights. That is, until all reps are fast, smooth and form is solid. Then you have 2 options, generally: increase your working max (if you've "owned" your previous working max, when doing heavy singles), or move to another "model", which will mean there's more intensity and volume.
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Old 06-10-2014, 11:36 AM   #7
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I think that's a solid type of training! I'll be doing something like that once I'm more advanced.
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Current (Goals) - HB squat:117.5 kg x 3(140 kg) Bench: 100kg (110 kg) High Pull: 85 kg (100 kg)
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Old 06-11-2014, 06:05 AM   #8
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W1D2: Squats & Deadlifts

Squat
overwarmup: 120kg/264.6lbs x 1, 130kg/286.6lbs x 1
105kg/231.5lbs x 1 {all these reps...
85kg/187.4lbs x 5,5,5,5,5 ... done in <10min. on the clock; goal: <15min.}

Deadlift
overwarmup: 140kg/308.6lbs x 1, 160kg/352.7lbs x 1
140kg/308.6lbs x 3,3,3,3,3

Front Squat
60kg/132.3lbs x 5,5,5,5,5


I suck at front squats in a big way. So although they felt light... that's because they were, as it happens. But I have to work on my form with these bastards, and the only way is to keep trying.

Bar speed throughout was excellent. Squats and deads were really explosive. Form was pretty good too, I believe. Much tighter.

Happy with how it's all going.
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Old 06-11-2014, 06:58 AM   #9
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Old 06-11-2014, 09:26 AM   #10
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Thanks, BtB!
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