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Old 02-11-2011, 10:58 PM   #11
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Originally Posted by Just Bench 72 View Post
Not really, haha. But the only way to go from here is up.
Well doing squats deads and bench in a solid effort in my book.
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Old 02-11-2011, 11:04 PM   #12
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Well said BTB!
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Old 02-11-2011, 11:36 PM   #13
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Old 02-22-2011, 11:17 AM   #14
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Last week I left for work/school before 6am everyday and didn't get home until after 10pm, so I wasn't able to make it to the gym.

2/21/10
Sleep: 4 hours

Flat Bench: 225x6x3 (3 sec. pauses)
Heavy Squats: 135x5, 185x5, 205x5, 225x5, 235x5 (heavy for me, for now)
Light Deadlifts: 225x4x5
Stationary Bike: 20 min (210 calories)

Going forward, my 3-day routine is going to be something like:
Mon--Bench, Heavy Squat, Light Deadlift (or powerclean)
Wen--Bench, Heavy Deadlift, Light Squat
Fri--Bench, accessory work

Last edited by Just Bench 72; 02-22-2011 at 10:15 PM.
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Old 02-27-2011, 12:33 AM   #15
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2/27/11
Flat Bench (2 second pauses) 225x2x3, 235x2x3
Deadlifts 225x5, 275x5, 295x5, 315x5
Light Squats 135x2x3, 165x2x3
Cardio Complex: 75x3x6
Deadlifts,
Stiff-Legged Deadlifts,
Powercleans,
Bent Rows,
Military Press,
Lunges,
Squats,
Good Mornings

I felt pretty good today. The light squats seemed kind of useless, though. I wanted to work on form, but the stabilizing muscles in my lower back were pretty tired from deadlifts. I may do light squats before heavy deadlifts, but I'll give it another shot. I would like to squat/deadlift twice a week, one heavy and one light. I hope to bench at least 3 times a week. Hopefully I can get my bench back to form quickly.
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Old 02-28-2011, 09:06 PM   #16
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2/28/2011 Sleep: 4 hours
Flat Bench 225x3, 240x4x3 (2 second pauses)
Heavy Squats 135x5, 185x5, 225x5, 245x5, 255x5
Light Deadlifts 225x3, 245x3x3
Bike 20 min (200 calories)

I upped the calories a bit now that I've been in the gym rather consistently and added squats and deadlifts to the routine. My benching definitely felt lighter than it has in the past. I will continue to ramp that up slowly. Squats and light deads felt good as well.
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Old 03-01-2011, 11:28 PM   #17
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3/1/11 Sleep: 10 hours (wooohooooo)

MMA Complex: 75x6x6 (3 minutes rest between sets)
Deadlifts
Stiff Legged Deadlifts
Powercleans
Bent Rows
Military Press
Lunges
Squats
Good Mornings

Bike 10 min (100 calories)

For the MMA complex I'm hoping to work up to 95lbs for 6-8 sets, then decrease the rest time in between sets. They are brutal.
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Old 03-03-2011, 10:58 PM   #18
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3/3/11 Sleep: 6 hours

Flat Bench 225x3, 245x4x3
Light Squats 185x4x3
Deadlifts 225x5, 275x5, 305x5, 325x5

Stationary Bike 10 min (105 calories)

I definitely like the light squats before the deadlifts rather than after. Deadlifts felt kind of heavy though. That's not good.
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Old 03-04-2011, 08:32 PM   #19
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3/4/11 Accessory Day
Feet Up Bench (Speed) 175x8x3
Pendlay Rows 135x5, 155x5, 175x5, 195x2x5
Neutral Grip Pulldowns 150x5, 170x5, 190x2x5
Barbell Curls 65x5, 75x5, 85x5, 95x5
JM Press 75x5, 85x5, 95x5, 100x5

This was the first time I incorporated an accessory day into my workout so I was doing a lot of feeling out how much weight I should be using. Also, I'm sure I'll get chirped for this, but I definitely prefer cable curls over any other bicep isolation exercise. I feel with the cables the biceps are always under stress, but with regular curls the biceps are only really under stress when the bar is parallel to the floor. So we'll see what I do going forward.
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Old 03-19-2011, 08:45 AM   #20
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Internet has been quirky so I haven't been on much, but here are my last few workouts:

3/7/2011
Flat Bench 250x4x3
Heavy Squats 135x5, 185x5, 225x5, 245x5, 265x5, 275x5
Light Deadlifts 245x3x3

3/14/2011
Flat Bench 255x4x3
Heavy Squats 225x5, 255x5, 275x5, 285x5 (difficult)
Light Deadlifts 255x3x3

3/16/2011
Flat Bench 260x4x3
Paused Squats 185x4x3
Deadlifts 315x5 (forgot what weight I was supposed to use)

Bench is still progressing 10lbs a week. Squats are too, though this past week was pretty rough, so I have added paused squats on my lighter squat day to help build up some strength out of the hole.
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