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Old 09-02-2009, 02:41 PM   #231
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Today I went into the gym and did a quick back and biceps workout because I do not like to do too much on my max effort days, and I am usually pressed for time with practice and school work.

Pullups- 3 sets to failure
16, 12, 9

Yates Rows
185x9, 205x 8,7, 185x10

Barbell curls
105x6,115x6,125x6

Steep incline hammer curls
40 lb dumbells x 8,8,10

Tomorrow is my max effort bench day I will be doing floor press I believe. I decided to switch up the max effort every week because I think it is better mentally.

Another note is that I will most likely be switching my leg days to sunday-speed squats and deadlifts and wednesday will be max squats and speed deadlifts. These days are currently tuesday and friday but I am going to switch them because of rugby and class obligations. Hopefully this does not mess anything up.
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Old 09-02-2009, 03:29 PM   #232
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I think you are making a great decision to change up max effort every week. Squats I can handle 2 weeks, but bench can be frustrating because it takes longer to make gains in it, so more change is better.
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Old 09-02-2009, 03:29 PM   #233
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Nice Back work. that is your supplement to your max effort work tomorrow?
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Old 09-02-2009, 03:59 PM   #234
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Nice numbers on the Yates Rows!
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Old 09-02-2009, 06:09 PM   #235
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Quote:
Originally Posted by bwys61 View Post
Nice Back work. that is your supplement to your max effort work tomorrow?
I am not sure really what you are asking for but this is more general supplemental work, tomorrow I will do my max effort floor presses and some tricep work.

The reason I do back work on a separate day is because I do not feel like I can get that much work in after my bench routine. I keep this session very short usually like 30 minutes and the intensity is not too high.
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Old 09-02-2009, 06:42 PM   #236
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Quote:
Originally Posted by jwood View Post
I am not sure really what you are asking for but this is more general supplemental work, tomorrow I will do my max effort floor presses and some tricep work.

The reason I do back work on a separate day is because I do not feel like I can get that much work in after my bench routine. I keep this session very short usually like 30 minutes and the intensity is not too high.
That's one of the struggles I have on powerlifting routines. I always feel like back work gets short changed.
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Old 09-02-2009, 07:13 PM   #237
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Quote:
Originally Posted by MuscleandBrawn View Post
That's one of the struggles I have on powerlifting routines. I always feel like back work gets short changed.
Back is one of my favorite muscles to work so I have to do it or I just dont feel right. I feel like an extra short session will not hurt too much since I am still young and recover well.
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Old 09-03-2009, 12:38 PM   #238
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Today was a max effort bench day and it was a good one. I switched it up and did 2 board press, I have never done this before and it went great.

2 board Press
185x5,225x3,275x3, 315x1, 345xmiss very close, it should have gone but I think it was in my head,
335x1, felt awesome definite PR

Tricep death set
205x12
205 plus single board x 2
205 plus 2 board x 2
205 plus 3 board x 1 barely

This was all a single set, no racking no nothing just add another board and keep pressing, this was a very difficult set and thought I was going to die.
Rested for a few minutes and moved on

Dips 3x15

Rear delt machine
100x 3 sets x 10

Really good workout but practice is going to suck tonight, I am tired!
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Old 09-03-2009, 12:40 PM   #239
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Good workout! Tricep death set!

I am doing bench work today, so it fired me up.
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Old 09-03-2009, 01:04 PM   #240
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the tricep death set was probably the most painful upper body set I have ever done in my life. My forearms and tris started to burn early and then my chest and shoulder lit up and I thought I was gonna die!

It was amazing!
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