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Old 06-26-2011, 04:56 PM   #51
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Congrats on the PRs Midget. Strong effort as always.
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Old 06-26-2011, 06:37 PM   #52
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looking good!
grats on the recent PRs!
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Old 06-30-2011, 10:20 AM   #53
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thank you guys for all the support. Think i have run into a bit of a wall or my body is just getting a little exhausted. Going to try a deload for the rest of this week and get back at it as much as i can next week. I got roped into playing three rugby tournaments the next three weekends so training on fridays wont really be possible. might try for a sunday tuesday thursday thing.

Yeterdays workout:
Squats
157x5
190x5
225x5
263x5
302x5<- these were going good but the last felt kinda bleh. dont think i got low enough so it more like 4 reps.

Bench
135x5
162x5
184x5
212x5
236x3<F**K! Got really angry here. just cant seem to get past this. did 5 on my last bench workout and was hoping for 6 or 7 just to make sure i mastered the weight. I decided here that i probably needed to deload or give my body a short break.
135x10
135x10
135x10

Rows
135x10
135x10
135x10
135x10

Weighted Crunches
33x20,20,20

Leg raises
10,10,10

Think i may do some light olympic stuff tomorrow focusing on proper form and lighter weight. Wanted to try some unilateral stuff buti need to figure out my schedule and when i am going to restart this program. If anyone gets a look at this any advice you have is greatly, greatly appreciated.
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Old 06-30-2011, 01:07 PM   #54
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Sounds like a good plan. Have a little break, as much mental as physical, then get back after it.

I thought Rugby was supposed to be the fun stuff!

As for working around Rugby, I don't think I'd try working out heavy right after playing the day before. How about just going to two days a week? Mon-Thurs? Combine some stuff and drop others, streamline it a bit.

Just a thought.

Still, good stuff as always.
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Old 06-30-2011, 01:21 PM   #55
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Hope the deloads serves you well.

It might be time to consider 2x squats per week, with one being a lighter day. I have seen more than a few folks burn out on 3x squats per week, especially when the weight gets heavy.

Just throwing things out but you could do something like:

Monday - Squat Heavy (Say 5x5)
Wednesday - Deads
Friday - Squats Light (Say ramped 5x5)
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Old 06-30-2011, 01:41 PM   #56
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Quote:
Originally Posted by MikeM View Post
Sounds like a good plan. Have a little break, as much mental as physical, then get back after it.

I thought Rugby was supposed to be the fun stuff!

As for working around Rugby, I don't think I'd try working out heavy right after playing the day before. How about just going to two days a week? Mon-Thurs? Combine some stuff and drop others, streamline it a bit.

Just a thought.

Still, good stuff as always.
Thanks Mike, Your plan is probably what i'm going to have to do for the next few weeks. I love rugby but it never seems to end. I want to get stronger but we are always training for something. Once we get done with these 7's tournaments. we go back to school in a month and then we start practicing for 15's. I would just like a little off time from the sport to pursue my own goals of strength and bettering myself.

Quote:
Originally Posted by BendtheBar View Post
Hope the deloads serves you well.

It might be time to consider 2x squats per week, with one being a lighter day. I have seen more than a few folks burn out on 3x squats per week, especially when the weight gets heavy.

Just throwing things out but you could do something like:

Monday - Squat Heavy (Say 5x5)
Wednesday - Deads
Friday - Squats Light (Say ramped 5x5)
I like this idea alot BTB. As far as the moday lifting goes how would I go about that? would it 2 sets say like (just throwing random nummbers here) 75% and 85% of my top set and then three sets of 5 at my work set? I would keep my workout the same as far as main lifts go i think. what kind of structure would you suggest for the deadlifts.

my last 2 deadlift sessions have gone like this give or take
warmup 135x5
179x5

these are the sets i logged
225x5
269x5
315x5
359x3* been stuck on this one for two weeks. just can;t get past that 3rd rep. I think dropping the squats will help alot.

Thanks again to both of you. Youg guys pretty much read my mind answering all the questions that had been bothering me. I was afraid to change my program completely for fear of falling into a vicious cycle of changing programs whenever things didnt work out just the way i planned them. anyway thats the end of this rant.
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Old 07-01-2011, 09:27 PM   #57
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Had some fun today. Did some olympic stuff and just anything else i felt like trying or giving a go. Overall one of the most enjoyable workouts i have done. No real structure just moving some weight around for my deload.

Cleans (full front squat olymppic style)
95x3
135x3
155x1 < didnt squat on this one so it was just a power clean
155x1 corrected form and did with a jerk
177x1 w/ jerk
199x1 power cleaned. couldnt get form to get under it

Snatches
these are hard as hell for me to do. i can't squat with the bar in that position. these were mostly just working on the motion
89x3
89x1
89x1+5 btn presses
89x1+5
89x1+5
89x1+5

Push Presses
no real reason as to why just did a set for fun
89x15

Lunges
same as above
89x10 each leg

Sled pulls (walking not running)
seen these on elitefts and wanted to see what all the fuss was about. messed around with different variations and grips
180x20 stepsx4 sets walking with straps around shoulders
180x40 steps same as above

180x20 stepsx4 sets bentover holding straps behind hamstrings

180x20 stepsx4 sets bent over with hands between my legs walking
these were killer. you can't take big steps but each step i took i could feel. After all the pulling i felt great and felt like i could do it forever... until i bent over to pick the plates up off the sled. Overall had some fun with this workout and still trying to figure out what i'm going to do for the next few weeks
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Old 07-02-2011, 10:10 AM   #58
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Quote:
Originally Posted by 6footmidget View Post
I like this idea alot BTB. As far as the moday lifting goes how would I go about that? would it 2 sets say like (just throwing random nummbers here) 75% and 85% of my top set and then three sets of 5 at my work set? I would keep my workout the same as far as main lifts go i think. what kind of structure would you suggest for the deadlifts.

my last 2 deadlift sessions have gone like this give or take
warmup 135x5
179x5

these are the sets i logged
225x5
269x5
315x5
359x3* been stuck on this one for two weeks. just can;t get past that 3rd rep. I think dropping the squats will help alot.

Thanks again to both of you. Youg guys pretty much read my mind answering all the questions that had been bothering me. I was afraid to change my program completely for fear of falling into a vicious cycle of changing programs whenever things didnt work out just the way i planned them. anyway thats the end of this rant.
Sorry for the delayed response.

I personally do something like this:

Set 1 - 60% x 5
Set 2 - 80% x 5
Set 3-5 - Working weight x 5

For deadlifts my general launching off point is:

Set 1 - 60% x 5
Set 2 - 80% x 5
Set 3 - Working weight x 5

You could always add a second or third working set if you want more volume. I tend to hold back on advocating more working deadlift sets and leave that call up to the trainee. I personally am also taxed by the ramped sets but you may need more work.

Let me know if this helps, and if I missed any questions.
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Old 07-05-2011, 07:50 AM   #59
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Quote:
Originally Posted by BendtheBar View Post
Sorry for the delayed response.

I personally do something like this:

Set 1 - 60% x 5
Set 2 - 80% x 5
Set 3-5 - Working weight x 5

For deadlifts my general launching off point is:

Set 1 - 60% x 5
Set 2 - 80% x 5
Set 3 - Working weight x 5

You could always add a second or third working set if you want more volume. I tend to hold back on advocating more working deadlift sets and leave that call up to the trainee. I personally am also taxed by the ramped sets but you may need more work.

Let me know if this helps, and if I missed any questions.
This helps alot BTB. Its been a long weekend of work so I haven;t had a chance to look on here.

As far as the rest of the workout goes would you suggest doing the same things with benching and rowing. Doing the heavy 5x5 one day and then the lighter ramped 5x5 on another like the squats?

Sorry for all the questions I feel like I have so many and I'm trying to soak up all the information I can.
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