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Old 03-24-2013, 05:43 PM   #1321
DieselWeasel
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Thanks, Rob and Steve.




03.23.13


Conventional Deadlift: 3,3,2,2,2,1,1 with 505 (belt)

^ This was done while wearing nylon shorts, not a singlet and baby powder. I wore the latter during the previous session.


Sumo Deadlift: 6,5,4,4,4 with 405 (belt and straps)


T-Bar Row, Chest Supported: 10,9,8 with 180 (overhand with straps)

^ Every previous time I did this, it was with a neutral grip, but without straps.


Shrug: 2 sets of 12 with 455 (straps)


Side Bend: 1 set of 12, each arm, with 100 (straps)


- The relationship recently ended between my girlfriend and I, which means that I'm back to lifting at a commercial gym again, not the garage gym at her place, which I built with her help.
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Old 03-25-2013, 12:27 PM   #1322
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sorry to hear you helped build a gym...but this means smashin time!!!I find with sumo's im stronger but its easier for the weight to slip out of my hands
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 03-27-2013, 07:23 PM   #1323
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Quote:
Originally Posted by RobMoriRB View Post
sorry to hear you helped build a gym...but this means smashin time!!!
Yeah, life goes on.


Quote:
I find with sumo's im stronger but its easier for the weight to slip out of my hands
I'm stronger with conventional, but my sumo isn't too far behind. Your hand might be opening because it's possibly making contact with your thigh. Use a narrower grip, along with widening your stance. When I pull sumo, my hands are mostly on the smooth part of the bar, in the center.




03.25.13


Push Press, No Clean: 3,3,3,3,2,2,1 with 195 (no belt)


Strict Press, No Clean: 6,5,4,4,4,3 with 145 (no belt)

^ I didn't do the PP and SP with a clean because my back was sore from the deadlift session, two days prior.


Pullup, Neutral Grip: 8,7,6 with BW+70


Arm Curl, Unilateral, LifeFitness Machine: 2 sets of 8, each arm, with 130

^ It was my first time using this interesting contraption.


Twist-Yo-Wrist: 1 set of over, not under, with 45 (10lb PR)

^ Couldn't get it going in the second direction, after finishing the first one.




03.26.13


Back Squat: 5 sets of 1 with 425 (belt)


Front Squat: 4,4,4,4,3,2 with 225 (straps, no belt)


Leg Curl, Lying: 5,4,3 with 195

^ Not enough reps here. My previous best with this weight was 7,6,4, but I guess the squats fatigued my hamstrings a little too much.


Calf Raise, Horizontal Machine: 15,12 with 275


- This was the first session of a Hepburn singles routine. I'm starting with 5 singles per lift (i.e. squat, bench, dead, overhead), using 90% of my 1RM, and going up to 8-10 singles, doing one more than the previous week, then adding another 5lbs for bench/overhead and 10lbs for squat/deadlift when I get all of 'em. If the weight feels very heavy, I'll start with 3 or 4 instead of 5. If it feels very light, it will be 6 or 7. I really enjoy lifting heavy as opposed to repping, so this should hopefully be productive -and- enjoyable.
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Old 03-28-2013, 03:34 AM   #1324
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Here's my Fitocracy profile. I joined tonight. Add me as a friend if you're on that site.

https://www.fitocracy.com/profile/MaxMisch
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Old 03-28-2013, 11:41 AM   #1325
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thanks for the help on sumo's....and the work out looks killer Max
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 03-29-2013, 05:26 PM   #1326
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Quote:
Originally Posted by RobMoriRB View Post
thanks for the help on sumo's....and the work out looks killer Max
You're welcome, Rob.




03.28.13


Bench Press, Competition Grip, Paused: 5 sets of 1 with 265 (belt and wrist wraps)


Bench Press, Close Grip w/ Fat Gripz, Touch And Go: 6 sets of 4 with 225 (no belt, no wraps)


Dip, Parallel Bars: 30,25,20,15,10 with BW

^ I wanted to do 100 total reps in as few sets as possible, preferably 40,30,20,10, but I had to start with 30, and finished after five sets, not four, probably due to the triceps being fatigued from benching (regular and close grip).


Ab Crunch, Machine: 14,12,10,8 with 210
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Old 03-30-2013, 10:29 PM   #1327
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Looks good man, keep it up!
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Old 03-31-2013, 05:32 PM   #1328
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Quote:
Originally Posted by Cutty View Post
Looks good man, keep it up!
Thanks.




03.30.13


Conventional Deadlift: 3 sets of 1 with 535 (belt, no straps)

^ I wanted five singles, like what I did for the squat and bench this week, but only managed to do three. Didn't try to pull a fourth because the third was a sick grinder at the end, probably due to wearing shorts instead of my singlet and baby powder, which I will bring next week and every deadlift singles session thereafter. F*ck what people think about the way it looks. Definitely getting four when I do this again.


Sumo Deadlift: 4,4,4,4,3,2 with 415 (belt and straps)

^ The skin on my thighs were a little raw from my hands, the straps, or both.


Pendlay Row: 10,9,8 with 225 (straps, no belt)


Shrug: 3 sets of 10 with 475 (belt and straps)


Calf Raise, Horizontal Machine: 15,14 with 275
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Old 04-02-2013, 12:46 PM   #1329
DieselWeasel
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04.01.13


Push Press, No Clean: 6 sets of 1 with 205 (no belt)


Strict Press, No Clean: 5,5,4,4,3,3, with 155 (no belt)


Pullup: 15 (regular), 10 (wide), 10 (neutral), 10 (underhand)


Curl w/ Fat Gripz: 3 sets of 6 with 85


Pushup: 50,40,30 with BW
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Old 04-03-2013, 07:40 PM   #1330
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04.02.13


Back Squat: 6 sets of 1 with 425 (belt)


Front Squat: 4,4,4,4,3,3 with 225 (grasping straps, no belt)


Romanian Deadlift: 3 sets of 8 with 315 (straps, no belt)


Run: 0.33 miles in 2:25, then 0.50 miles in 5:03

^ I was trying to run one mile, but started too fast (~7:30 pace), and couldn't complete it. Tried once more, but with a slower speed, and failed that too. I will try this again at the end of my next session, in one week, with a much slower pace, then once per week thereafter. Baby steps.

- Throwing this into my routine for some conditioning, which should also improve my work capacity for lifting. My cardiovascular endurance is severely lacking compared to my strength.







04.03.13


Sprint: 2 runs, 100m each, ~2min45sec rest between the two

^ Didn't time the running, only the rest. I also did some jogging before the sprints, as a warmup.

- My plan is to sprint with a friend, 1-2x per week, on my non-lifting days. We're going to increase the # of sets, along with decreasing the rest, and also eventually going up to 200m for each sprint. This is being done to increase my explosiveness for lifting, and induce a natural boost to HGH (human growth hormone).
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Last edited by DieselWeasel; 04-03-2013 at 09:18 PM.
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