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Old 02-17-2011, 10:52 AM   #401
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Keep killing these workouts, Carl!

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Originally Posted by Carl1174 View Post
I have a light ache in the muscles (especially if i have really pushed) but nothing like doms where it is actually painful, they just feel worked, but arent sore. The only exception is when i add something new (like the SLDL on Sunday) i had some doms then, but again, not the deliberating sort that means i cant sit on the loo...

Really, really enjoying it to be honest. Loads more recovery time, Im not bored at all, constant progression, obviousl gains and no Doms.... whats not to love

On a side note, I was reading the Casey Butt stuff again on potential, I have almost the same sized bone structure as George Eiferman, but Im about 2" shorter....


If only...

Carl.
Wait, are you saying you AREN'T trying to look like this? FAIL, if so!

I think you can do it, Carl. Seriously. You are very thick.
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Old 02-17-2011, 11:01 AM   #402
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Keep killing these workouts, Carl!

Wait, are you saying you AREN'T trying to look like this? FAIL, if so!

I think you can do it, Carl. Seriously. You are very thick.
I would love to look anywhere near that mate

...and thanks

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Old 02-17-2011, 11:23 AM   #403
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Originally Posted by Carl1174 View Post

Great session again today... Squats felt strong (I am so glad i didnt push them last session, I felt much stronger for it today), the last rep was a bit of a struggle but i made it so i can up weight on these next week.

My aim is for 200/250/300lbs all x 12 before I go on hols in october, so will keep the first set the same as its there already, then increase the nest two sets, when set 2 is up to 250 (115kg) then i willhold it steady and just up the final set.... Should take me about 30 weeks at 1 rep per set and 5kg increases... but hopefully ill do it sooner


Solid plan. Slow and steady is the key.

Increased the weight on presses and they felt good so did 2 extra reps in the second set. i really want to push progression on these.

These are a bit of a grind at first. They catch up, and start to move after a little bit of time. Just as a reference point. I'm working reps at 100lbs right now. Last night I was in the garage doing some work, and felt like playing. I BHNP 135x3 reps just to check. Your strength is there, and will take off shortly on the moves that have been the hardest.

I can feel the strength coming back on this move. Not to mention I can see the effect the work is having.




Bench was also really good, got that elusive last rep on them, but I will keep the weight the same till it goes up a bit easier as my chest is growing anyway AND I will progress on the presses which means if i can keep them the same it is still progression, again there really is no need to push it and end up stalling.

Hit all my reps in the dips again, even with progression on Presses and Bench, so i am looking forward to what GL has instore for me on this.

Just as all the other moves have a rep deload, the dips have this aspect as well. The difference is that you can do more reps during the easier phase on the dips. We'll put some more pressure on presses, and benching, and that should bring the dip reps back down. I'm not in a hurry to add weight to these yet.

In fact adding weight to the dips is not what we will be doing. If pushing harder on presses and benching is not enough, then we'll make a different change. See notes below.



Feeling really good at the end of the 5th week (time really has flown)... I am feeling a bit battered and bruies, but I love it. 2 days off now, although i am gonna try some cardio tomorrow and as long as it doesnt effect Sundays session i will continue with adding the cardio in after the last session each week and see if i can get the waist shrinking a bit faster, plus it will helps with conditioning as the squats get ever more brutal...
A big point to key on here is that your only 5 weeks into it.

Your doing some solid work, but there are still big changes happening to you.
It's ok to just cruise on a few moves. Just keep the pressure on the first three moves.

squat
row
press


You should be feeling a lot different during your sessions now than when you started. It's kinda hard to explain, but you should feel a bit moe zoned into the session, as your body has become a bit better at working the program.

Certain aspects are still a bit lopsided, but as you continue to work things will even out. Does that make sense?


Dips

Heavy pressing both overhead, and benching should be hitting the Tri's pretty hard. Ideally we should be working hard enough that the 5x10 should remain fairly hard as we work at the higher rep numbers on those moves.

When pressing and bench are easier so are the dips. This is your time to take a little breather on those moves. Your still working even when you can do all the sets at 5x10. take shorter rest breaks between sets if you like to keep too just being able to hit 48-50 reps total. Just feel things out.

As you have noted your feeling pretty well done by the end of the week. We don't want to go over the edge, just walk up to it.


If we add any move at all it will be a set of close grip bench at the end of the bench move. Possibly, maybe, even reworking the curls as well. We could end up looking like

bench
3x8-12
CGBP
1 or 2 sets x8-10

BB Curl
2x8-12

Dips
5x BW

Last edited by glwanabe; 02-17-2011 at 11:57 AM.
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Old 02-17-2011, 11:57 AM   #404
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Originally Posted by glwanabe View Post
A big point to key on here is that your only 5 weeks into it.

## Yeh, it feels like I have been doing it for just acouple of weeks, the 5 weeks have flown by, but i know i am actually still adapting. Even though i feel that i have adapted

Your doing some solid work, but there are still big changes happening to you.
It's ok to just cruise on a few moves. Just keep the pressure on the first three moves.

squat
row
press


You should be feeling a lot different during your sessions now than when you started. It's kinda hard to explain, but you should feel a bit moe zoned into the session, as your body has become a bit better at working the program.

## When i first started I was a bit more 'anxious' feeling that i have to get through the work, that kind of thing. Now I must subconciously know what my body needs to do next as I am more relaxed and feel more prepared when i start the set of the new exercise if that makes sense. Each exercise isnt a shock to the system now, but feels RIGHT. Strange thinking about it like that it had never really occured to be, but i am definitely more relaxed during the session now.

Certain aspects are still a bit lopsided, but as you continue to work things will even out. Does that make sense?

##Totally, curls always feel a bit out of place, not in the context of the routine, but just that they always seem like they are not part odf the session like the rest is... I know i have to do them, but they just feel a bit out of place.. like they are interupting the session lol But then once i am doing them the session feels right again...
Dips

Heavy pressing both overhead, and benching should be hitting the Tri's pretty hard. Ideally we should be working hard enough that the 5x10 should remain fairly hard as we work at the higher rep numbers on those moves.

## the tris do get smoked toards the end of the benching, but they are revitalised by the time the dips come around... Ive always been 'all tris' lol

When pressing and bench are easier so are the dips. This is your phase to take a little pressure off on those moves. Your still working even when you can do all the sets at 5x10. take shorter rest breaks between sets to keep a little more pressure on. Just feel things out.

##OK I judge it session by session, if the first couple of sets feel OK Ill drop the rest to 30-45 seconds (i currently rest 45-60)

As you have noted your feeling petty well done by the end of the week. We don't want to go over the edge, just walk up to it.


If we add any move at all it will be a set of close grip bench at the end of the bench move. Possibly, maybe, even reworking the curls as well. We could end up looking like

bench
3x8-12
CGBP
1 or 2 sets x8-10

BB Curl
2x8-12

Dips
5x BW

## I will as ever leave it all up to you GL
Thanks GL, your help and guidence has been invalueble... hope Im doing you proud

Carl.
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Old 02-17-2011, 12:06 PM   #405
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Thanks GL, your help and guidence has been invalueble... hope Im doing you proud

Carl.
Hell yea you're doing good!!


Your note about being all Tri's is exactly what I was thinking. Yor way strong on that move. Your notes make it very easy to see whats happening.
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Old 02-17-2011, 12:13 PM   #406
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Hell yea you're doing good!!


Your note about being all Tri's is exactly what I was thinking. Yor way strong on that move. Your notes make it very easy to see whats happening.
Thats what i was hoping, if i put everything down in the log then its like i had you in the gym lol and you can point me in the right direction...

Carl.

Last edited by Carl1174; 02-17-2011 at 12:19 PM.
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Old 02-17-2011, 12:32 PM   #407
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Haha I wouldn't mind looking like a comic book superhero. But the classic build definitely looks more appealing and proportional
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Old 02-17-2011, 02:50 PM   #408
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Haha I wouldn't mind looking like a comic book superhero. But the classic build definitely looks more appealing and proportional
haha, yeh i mean id take the arnie look lol but if i had the choice...

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Old 02-17-2011, 06:53 PM   #409
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5th week already...nice work Carl!
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Old 02-18-2011, 08:49 AM   #410
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Cardio...

35 mins Treadmill (including 5 mins warm up, 5 mins cool down) - Interval setting 2.89 mils covered

Carl.
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