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Old 07-07-2011, 12:36 PM   #11
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Need a tidbit of advice from the experienced crowd. I see a lot of routines that put emphasis on not lifting to your maxes regularly, but on my heavy days I always try to beat my previous weeks best lifts. I usually succeed, and at the very least, can match my last PR. Is this detrimental to training? Is there more benefit to only doing 90% of 1RM? I don't want ambition to get in te way of results.
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Old 07-07-2011, 12:44 PM   #12
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Originally Posted by sleepingdog View Post
It's not usually that dramatic, but usually along the lines of light weight x8, moderate x6, heavy x3, heavy x3, heavy x3, really heavy x1, really heavy x1, really heavy x1
Thats just about my regular warmup for deadlifts too.

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Need a tidbit of advice from the experienced crowd. I see a lot of routines that put emphasis on not lifting to your maxes regularly, but on my heavy days I always try to beat my previous weeks best lifts. I usually succeed, and at the very least, can match my last PR. Is this detrimental to training? Is there more benefit to only doing 90% of 1RM? I don't want ambition to get in te way of results.
As long as it works for you, it works. I did that for a long time too, going up to 1,2 or 3RM once a week on the DL and it worked really well. My experience with this is that when weights are getting heavier, both on the squat and deadlift, but also on assistance lifts taxing the lower back, it just dont work over time and is counter productive due to predisponition of injuries and the (in my case) quite slow recovery of the lower back. I would not tell you not to continue to do it, but it might be a good idea to slow down a week now and then and settle for some repwork that week.

Good luck!
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Old 07-07-2011, 12:52 PM   #13
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I do get my reps in. "typically" Monday ME bench, Wednesday ME squat or DL, friday dynamic bench, saturday dynamic legs. A day of rest before and after every ME day. Pretty sure I'm still enjoying my beginner gains, and with the number or work sets, I don't know if I've actually gotten a true 100% lift or if it's just 100% of what's left in the tank that day. Saturday will be high volume low weight squats. I'm hoping it will do as much stretching as anything, I run out of flexibility at the bottom of my squat.
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Old 07-07-2011, 01:41 PM   #14
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Originally Posted by sleepingdog View Post
Need a tidbit of advice from the experienced crowd. I see a lot of routines that put emphasis on not lifting to your maxes regularly, but on my heavy days I always try to beat my previous weeks best lifts. I usually succeed, and at the very least, can match my last PR. Is this detrimental to training? Is there more benefit to only doing 90% of 1RM? I don't want ambition to get in te way of results.
Well, from my experience...90% too often equals injury. 100% max repping frequently can be walking the line. bench you might be able to handle it, but deadlifts and squats it could get hairy. If you do go into the 90% plus zone, make sure you limit your total reps over 90% to a handful.

If your body feels good, then work up to 90% plus. If you feel off, stay away.

In my opinion you are better off trying to beat a 3 or 5 rep PR, and saving the 1RM for every few months.
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Old 07-08-2011, 12:05 PM   #15
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Well, looks like today is a bust on the gym. Just no time without hiring a babysitter.

Has anyone tried Labrada Humanogrowth? I'd like to try some different types of supps aside from just protein, and for the price this one sounds appealing as long as the results are as dramatic as advertised. I especially like the idea of being more refreshed from the same amount of sleep.
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Old 07-10-2011, 04:12 PM   #16
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Saturday July 9, 2011

Squats
115x12
135x10
185x6
185x6
185x6
185x6
185x10

Stiff-legged DL (Standing on plates)
115x8
165x6
165x6
165x6

Deadlift (Standing on plates)
135x5
135x5
135x5
135x5
135x5

Roman Chair
BWx15
BWx15
BWx15

Single arm rows
80x8
80x8
80x8

Got to work out with an old friend today. Broke one of my rules about the talking to lifting ratio, but he's just come home from Afghanistan, so no guilt about it.
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Old 07-10-2011, 06:09 PM   #17
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Nice workout. Keeping crushing it.
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Old 07-11-2011, 05:04 PM   #18
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Monday July 11, 2011
Bench
135x10
225x6
(switch to hammer strength, no spotter)
250x6
262.5x3
275x3
287.5x1
300x1
312.5x1

OHP
95x5
95x5
115x5
115x5
135x5

Pullups (BW)
5x5

Dips (BW)
5x10

Curlbar, overhead tricep extension
75x8
85x8
95x8
105x8
115x6
115x6 (elbow pain )

Pushups (BW)
7... Yeah, that's right... 7 is all the was left in the tank.
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Old 07-11-2011, 05:08 PM   #19
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Good smashing!!
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Old 07-13-2011, 09:29 PM   #20
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Wednesday July 13, 2011
I always seem to have my best days on wednesday for some reason. Today was no exception. I learned a lesson last week on overdoing it on core exercises. Two days later all my core muscles were tight and pulling against each other in different directions. Needless to say, I toned it back a little but still felt like I had a great workout.

Good Mornings
65x10
85x8
105x6
115x4

Deadlift
135x6
185x5
225x4
275x3
315x3
365x2
375x1
380x1

365x2 was meant to be a single, but there was a kid the size of a pro linebacker who stopped doing his 225lb half squats to turn and mean mug me. Apparently I was making to much noise for him to hear his Enya playlist. Cocky, I know, but his expression changed a bit watching my little a$$ pulling.

Barbell Calf Raises
225x5
225x5
225x5
225x5
225x5
225x5

Barbell Shrugs
225x5
245x5
265x5
285x5
305x4 (failed 5th rep)

Pullups (BW)
5x5

Incline Situps (BW)
3x12

Post lifting powerdump
1x1

I almost didn't make it... I'm gonna chalk this up as HIIT, 10 seconds work, 15 seconds rest, repeat as necessary for 4 minutes.
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