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Old 07-21-2011, 08:12 AM   #11
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Default Squats 07/21/2011

Got to the gym around 5:30am.

Squats:
Warm Up:
45x5
135x5
185x5
Working Sets w/ Belt:
245x5
255x5
265x5
275x1
285x1
295x1
315x1
325x1 PR

Leg Press (+118lb start weight):
360x8
450x6
540x4
590x3

Leg Extension:
85x12
100x12
115x12
130x10

First time doing these in a very long time.

All said it done I was pleased with the workout. Had to cut it a bit short so I wasn't able to do a few smaller exercises, but oh well it happens. I will be doing some neck work this afternoon before going to work.
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Old 07-21-2011, 08:39 AM   #12
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Nice work in here. Especially considering that you are post surgery -yikes!
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Old 07-21-2011, 09:02 AM   #13
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Thanks Szelago. The first few months after surgery sucked as far as lifting goes, but now that I can do declines again I'm back to 100%. Which is good because that means I have no excuse to not push myself.
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Old 07-22-2011, 06:23 PM   #14
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Default Bench 07/22/2011

After work I headed to the gym for my bench session. Unfortunately bench is the day I always look forward to the least because I suck at bench and don't enjoy it. (I'm aware the two may go hand in hand)

Bench
Warm Up
45 x 6 x 8
135 x 5
Working Sets
175 x 5
185 x 5
195 x 3 x 3
145 x 10
155 x 6
165 x 5

There were too many people around the dumbbells so I decided to stick with bench after doing my four main sets. Seems like it may be a good idea since I need a lot more practice benching.

Dips
BW x 15
45 x 10 x 7 x 6
SS Pull Ups
BW x 6 x 6 x 6 x 6

I really enjoy being able to do dips again since joining the gym and leaving my parent's basement "gym." I'm also really pleased with how my pull ups are coming. I bought a pull up bar for my apartment and have been doing a lot of sets so I am beginning to feel much stronger with these.

Skull Crushers (laying on floor):
40 x 10
50 x 10
60 x 10
70 x 10

First time doing these in years. When doing then laying on a bench they always cause more pain in my elbows than anything, but decided to try them after jwood suggested doing them on the ground. I'm a fan. No tricep elbow pain and lots of tricep pump.

Seated Cable Row
80 x 12
100 x 12
120 x 12
140 x 10

Overall the workout was decent. Not very pleased with my bench, but shit happens, I just have to put the time in and it will eventually go up. Strongman tomorrow. Hopefully this ridiculous heatwave hasn't melted the tire.
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Old 07-23-2011, 08:06 PM   #15
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Default Strongman Training 07/23/2011

Wicked fun day of training. Went over to jwood's for some strongman training. Got there at 9:30 am and it was already around 92 degrees out. I forget some of the weights because I didn't actually write them down as I went but I'll do my best.

Tire
Tire x 1 x 2 x 3 x 6 x 3

This was some serious fun! I was very pleased with the six flips because it is the most I have done, but I am even more pleased with the final three. The final three were easily the fastest I have done multiple flips. I felt like my form is getting a lot better and I am mentally grasping the concept of just driving my chest into the tire as hard as I can to flip it. Quickly becoming a favorite exercise, despite the fact that it shreds up the fronts of my shoulders.

Log Clean & Press
The log weigh's about 55 lbs.
55 x 5
105 x 5
135 x 1
145 x 1
155 x F

Still getting the form for these, but they are fun and hard.

Clean & Press Medley
First: Fat Gripz Clean and Press
Second: Barbell Clean and Press
Third: Log Clean and Press

Medley 1:
1) 135 x 2
2) 135 x 2
3) 135 x 2

Medley 2:
1) 145 x 2
2) 145 x 2
3) 140 x 2

Medley 3:
1) 155 x 2
2) 155 x 2
3) 145 x F

Overall this was very tiring, but also very fun. It was also my dumb idea to do the log last. I have never done cleans with Fat Gripz, but I enjoyed them.

I Don't Actually Remember What To Call This Exercise
We cut a 4" PVC pipe to length in order to slide nicely over a barbell then loaded it with weight, set it on random objects to raise it to about waist level, then held it like you would during a Zercher squat, then walked back and forth the length of Wood's backyard. I figured that would be way too long of a title
135
185
185

It was fun and definitely an exercise I would like to do more often.

All said it done it was a fun day. I pushed myself a lot to complete the tire and cleans in particular and am pleased with the results. Everyone should either get a 500lb tire and log...or have a friend who does.
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Old 07-24-2011, 12:21 AM   #16
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Sounds like you guys had a crazy time. Wish you had some video of the zercher walks.
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Old 07-24-2011, 07:08 AM   #17
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Quote:
Originally Posted by BendtheBar View Post
Sounds like you guys had a crazy time. Wish you had some video of the zercher walks.
We'll have to take some next time.
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Old 07-25-2011, 09:19 PM   #18
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Default Deadlift 07/25/2011

I go on vacation next week, and plan on starting a new program afterwards, so I decided this week I will attempt to set some new PRs to ensure I am using the correct weights.

Sumo Deadlift
Warm Up
135 x 5
185 x 5
225 x 3
Working Sets w/ belt
275 x 1
295 x 1
315 x 1
335 x 1
365 x 1
385 x F (PR attempt)

This was my first time doing just singles, trying to work up to a PR. I think next time I try that I may make larger jumps so I don't wear myself out as early. I think If I had gone from 335 to 385 I would've been able to pull it.

Hack Squats Machine
Add 60lb for machine weight
150 x 12
200 x 10
250 x 8
Drop Set
250 x8
200 x 8
150 x 10
100 x 10
50 x 12
0 x 15

I was very pleased with these. My reps went up from last week and my quads were burning after. I think that if I continue with these my quads will get a great deal stronger and bigger.

Pull Through
80 x 12
95 x 12
100 x 10 x 8

I have maxed out the stack, which is obviously a good sign, but at the same time I'm bummed because these have been working really well.

Plate Loaded Shrug Machine
180 x 20
230 x 15
270 x 15
320 x 12

The machine at the gym requires me to deadlift the weight up in order to shrug it, which is great except when my back and glutes are spent.

Decline Sit Up
Hands on chest
BW x 10 x 10 x 10 x 10

These still are tough but getting better.

Calf Raises
240 x 10 x 10 x 10 x 10

Overall I was very pleased with the workout. I am disappointed with myself for my deadlift, but at the same time very pleased because my form did not completely break down until I got near my max. My body is definitely much more natural doing sumo as opposed to conventional deadlifts.

If there isn't one already, in the next few days I'm also going to start a thread about teaching females correct form for deadlifts, squats and bench press in particular because I have been trying to help my finance. So any input will be much appreciated.
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Old 07-25-2011, 09:24 PM   #19
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Nice workout bud, maxing out is tough. I believe Louis Simmons says to work up to close to 90% of your previous best and then go right to a new max. This is helpful sometimes.

Good progress on everything else, I also think pull throughs are something that you could do very high reps on for a while and still see some benefits.
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Old 07-26-2011, 05:50 PM   #20
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Default Bench 07/26/2011

Bench
Warm Up
45 x 6 x 6
135 x 5
Working Sets
185 x 1
195 x 1
205 x 1
215 x 1
225 x 1

As I did with deadlifts, I worked up to my max for bench in order to ensure I have an accurate max for a new program. 225 is my previous PR, but because I don't lift with anyone, I did not want to push 235 when I had no safety measures in the event I failed.

"Pin" Press
185 x 5
195 x 3
205 x 2
185 x 4

These were done off the flat of the squat rack which rests about 2.5" above my chest when on a bench and have my arch. I have never done these before, and found them to be quite awkward.

Dips SS Pull Ups
45 x 10 SS BW x 7
45 x 10 SS BW x 7
45 x 10 SS BW x 6
45 x 10 SS BW x 6

My dips and pull ups are both getting stronger which I am very pleased about.

Skull Crushers
70 x 10
80 x 10
90 x 8
100 x 4

I'm becoming a big fan of these.

Seated Cable Row
100 x 12
120 x 12
140 x 12

Overall it was a decent workout. Pleased with the how my triceps have been coming. Excited to start a new program and hopefully see an improvement in my bench.
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