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Old 02-01-2013, 11:25 AM   #1291
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SDS4DS - Phase 2 - Week 2 - Chest and Triceps - Strength
Bench Press - 215x3-3-3-3-2
DB Bench Press- 55x10-10-10
Dips- BWx5-5-5-5-5

Meh, not bad, but I'm still frustrated with my bench press. It just doesn't seem to be moving anywhere. Dropped the weight a little today as a test and the strength just didn't seem to be there.

The 215 didn't feel heavy like the 230 does, but after 3 sets, I'm blasted and have a rough time making the final reps.
This is just one mans opinion, but if you are struggling with your bench, you may consider lowering the volume of your heavy working sets. 5 ME sets could be a bit much. Just a thought, just trying to help.
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Old 02-01-2013, 12:50 PM   #1292
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This is just one mans opinion, but if you are struggling with your bench, you may consider lowering the volume of your heavy working sets. 5 ME sets could be a bit much. Just a thought, just trying to help.
And I appreciate it Josh. What would you suggest? This structure worked to get me up there, but now that I'm there (at or near my max), I am flagging. The original structure called for 6-8 sets and I've already cut that back to 5.
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Old 02-01-2013, 09:48 PM   #1293
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Default 1 February 2013

SDS4DS - Phase 2 - Week 2 - Legs - Strength
Squat - 235x5-3-3-3-4-4-4 (26)
Leg Press - 745x10-10-10
Seated Calf Raise - 185x7-7-7-7

Awesome day for some brutal rest/pause squatting. Legs are totally fried, but followed by a nice veal dinner as reward.

EDIT: For the record, the rest periods were - 30-30-60-60-90-120 seconds.
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Last edited by T-Bone; 02-02-2013 at 02:06 PM.
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Old 02-02-2013, 12:09 PM   #1294
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Originally Posted by T-Bone View Post
SDS4DS - Phase 2 - Week 2 - Legs - Strength
Squat - 235x5-3-3-3-4-4-4 (26)
Leg Press - 745x10-10-10
Seated Calf Raise - 185x7-7-7-7

Awesome day for some brutal rest/pause squatting. Legs are totally fried, but followed by a nice veal dinner as reward.

Solid reppage. Love those intense, short rest, amigonnadie sessions.
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Old 02-05-2013, 09:12 PM   #1295
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Default 2 February and 4-5 February 2013

2 February 2013
Was out for a photo walk in the woods around a local lake and fell and nearly killed myself.

When I fell, the blunt point of my tripod's handle was driven into my throat. Landing any harder could have crushed my trachea and I might have suffocated. Perhaps a bit over dramatic, but I tell you, that was a hard fall from which I am still feeling the effects. My right leg went out at an unnatural angle which put a painful strain on my hip. I stood there stunned and in pain for a long time before I could begin moving again.

The pain in my hip persists, but is lessening everyday. I decided not to dead lift today and go with Rack Pulls which I believe put less of a demand on the hips.

I really feel truly lucky that I wasn't more seriously injured.


4 February 2013
SDS4DS - Phase 2 - Week 3 - Chest and Triceps - Density
Bench Press - 195x5-5-4-2-3-4-3-3 (24)
CGBP - 170x5-3-3-4-3-4-4 (26) (PR)
DB Ext. - 30 x 6-5-4

One rep shy of last time, but focus on form made me feel stronger. Still peter out by the last sets.

Increased 5# on CGs and Ext.

5 February 2013
SDS4DS - Phase 2 - Week 3 - Back - Strength
Rack Pulls - est. 1RM = 375, bar just above the patella.
70% = 265 x 3
80% = 300 x 3
90% = 340 x 3
100% = 375 x 3
110% = 410 x 0 (3 attempts)

Followed by singles:
375 x 1
380 x 1
385 x 1
390 x 1
395 x 1
400 x 1
405 x 1

First time doing RP's and if they always make you feel this good, I'm going to do them more often! Brain must have been fried because I should have attempted the 410 again as a single. I believe I could have gotten it.

Despite the pain in the hip, I surprised myself at how well I did. I was right stoked walking out of there today!
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Old 02-06-2013, 03:48 AM   #1296
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Hard work! And nothing I hate more than those weird slips and trips. Glad you came out no worse than you did. Must have been your beard.
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Old 02-06-2013, 11:44 AM   #1297
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Damn Jim that's kinda scary, especially as it sounds like there was noone around to give you a hand had you needed it !!!

Nice work on those rack pulls!! Seems like I have ever only done them once, and can't remember if I loved them or hated them. I know they were below the knee though.
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Old 02-06-2013, 12:41 PM   #1298
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I really feel truly lucky that I wasn't more seriously injured.
Glad you are ok. Crazy how fragile life can be. It reminds us at the oddest times, doing the most (seemingly) trivial things.

Keeping doing what you do.
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Old 02-07-2013, 08:40 PM   #1299
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Hard work! And nothing I hate more than those weird slips and trips. Glad you came out no worse than you did. Must have been your beard.
Let's hope so. I dare not trim it lest I lose my power!

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Damn Jim that's kinda scary, especially as it sounds like there was noone around to give you a hand had you needed it !!!

The only person I had seen all day, left about 15 minutes before. I was alone and out of cell phone range. It was scary.

Nice work on those rack pulls!! Seems like I have ever only done them once, and can't remember if I loved them or hated them. I know they were below the knee though.
They seemed to help the hip as I haven't had much trouble with it since.

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Glad you are ok. Crazy how fragile life can be. It reminds us at the oddest times, doing the most (seemingly) trivial things.

Keeping doing what you do.
Thanks Steve, you know I will!
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Old 02-07-2013, 08:45 PM   #1300
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Default 7 February 2013

SDS4DS - Phase 2 - Week 3 - Shoulders - Density
OHP - 95x5-3-3-4-4-6-6 (31)
Arnold Raises - 50 x 4-3-2-3-3-6-5 (26) (PR hell yeah)
Incline DB Curl - 35 x 10-10-5 (25)

Awesome day I must say. Really strong. I dropped back to 95 on the OHP because at 100 I felt I was arching my back too much. I still feel a little pinch at the 95's in the middle of my back, but I can press in a more upright position.

Loving the Arnolds at +5 pounds. Woot!
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