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Old 11-13-2011, 02:10 PM   #11
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SUNDAY, NOVEMBER 13 # 19:40 - 20:35

Full Body Day B


The weights are in kilograms

A-Snatch Jerk
30 x 3
40 x 3
50 x 3
60 x 3
65 x 3 - @ 6
70 x 3 - @ 6.5

B-Hang Power Clean
50 x 3
60 x 3 - @ 6
70 x 3 - @ 7.5

C-Deadstop Front Squat (parallel)
60 x 2
80 x 2
90 x 2 - @ 6
100 x 2 - @ 7.5
110 x 2 - @ 8.5
105 x 2 - @ 8.5

D-Deadstop RDL (4" below knees)
100 x 2
120 x 2
135 x 2
150 x 2 - @ 7
165 x 2 - @ 8
160 x 2 - @ 8

E1-Barbell Sit Up (straight arms)
22 x 3 - @ 6
22 x 3 - @ 6
22 x 3 - @ 7

alternated with

E2-GM Bent
100 x 3 - @ 7
100 x 3 - @ 7
100 x 3 - @ 7


NOTES
Bodyweight at training: 86.1 kg
__________________

Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2

Last edited by BRaWNy; 11-13-2011 at 02:15 PM.
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Old 11-13-2011, 06:44 PM   #12
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On the deadstop RDLs I assume you are pulling from a deadstop, and not lowering to pins on a rack?
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Old 11-14-2011, 12:24 AM   #13
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I pull from pins in a height 4 inches lower of my knees.
I rest the bar there between every rep (without taking my hands of it) so every rep starts from a deadstop.
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Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2
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Old 11-14-2011, 08:43 AM   #14
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Awesome session Brawny, those deadstop RDLs, do they target the glute/ hams as good as the one using stretch reflex? Or mostly lower back?
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Old 11-15-2011, 01:11 AM   #15
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They suppose to target the whole posterior chain, I don't do them specific for a region of it.
But everybody has a different body structure, weaknesses, strengths, levers etc.
I personally never feel it, or in general with Deadifts, at the waist/lower back, never had a problem also there (injuries etc).
I feel it mostly at hams, glutes and upper back/traps.

Both executions Deadstop and/or with stretch reflex create an overload in the stretched position. The stretch reflex does so by putting the muscle tissue under a large strain due to the "whipping" effect of rapidly switching from eccentric to concentric. The Deadstop does so by forcing the muscle tissue to do the whole job (taking out the stretch reflex) thus having to contract harder*.
Both are in some way equaly effective.

(*so they target my hams/glutes etc as good as with stretch reflex or even more)

A stretch reflex rep is "easier" than a deadstop rep. Easier not in the sense that it is less effective or easier to perform. Easier in the sense that you can lift more weight this way.

But this is relative, there are exercises or levers, or with a different body structure, or with a different use (for example you use more deadstop and less stretch reflex style), sometimes you can find that you are stronger or it's easier with deadstop.

Pulling exercises by nature start from a deadstop (or with the concentric move first if you want), like deads, pull-ups etc.
So by nature you can find yourself better performing at these with deadstop.
But as I said it's always relative, not standard.
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Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2

Last edited by BRaWNy; 11-15-2011 at 05:26 AM.
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Old 11-15-2011, 07:15 AM   #16
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I see what you mean and it makes sense. Good stuff
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Old 11-16-2011, 02:46 PM   #17
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WEDNESDAY, NOVEMBER 16 # 20:10 - 20:55

Upper Body Day


The weights are in kilograms

A1-Deadstop Floor Press
70 x 3
90 x 3
100 x 3
110 x 4 - @ 6.5
122 x 3 - @ 7.5
132 x 2 - @ 8.5
142 x FAIL (*)

alternated with

A2-Deadstop Pendlay Row
50 x 3
60 x 3
70 x 3 - @ 6
80 x 4 - @ 7
87 x 3 - @ 7.5
95 x 2 - @ 8.5
102 x 1 - @ 8.5

B1-Dumbbell Press (standing)
22/22 x 5 - @ 7
22/22 x 5 - @ 7
22/22 x 5 - @ 8

alternated with

B2-Neutralgrip Pull Up
92 x 5 - @ 7
92 x 5 - @ 7.5
92 x 5 - @ 8
*92 is total weight (BW+extra added weight)

C-Dumbbell Incline Extension
20/20 x 6 - @ 8
20/20 means 2 dumbbells of 20

D-Dumbbell Incline Direct Curl
20/20 x 5 - @ 9
Direct means standard grip, no supination

NOTES
Bodyweight at training: 86.3 kg

(*) Misloaded the bar for the 142 kgs (minus 5kg in one side), so when I started to press it was raising uneven.
I corrected the weights on the bar and tried again (almost imediatelly), but I failed to press them (lost strength from the previous uneven press/attempt).
I stopped there, didn't try again, I had to do the Pendlays.
Was lucky nothing strange happened, like an injury or so.

At the end of the workout I didn't had energy, so I decided to do just one straight set for Tris and Bis, and not an extended set.

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Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2
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Old 11-18-2011, 02:09 PM   #18
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FRIDAY, NOVEMBER 18 # 19:30 - 20:15

Lower/PC Body Day



The weights are in kilograms

A-Deadstop Front Squat (parallel)
50 x 2
70 x 2
80 x 2
90 x 4 - @ 7
100 x 3 - @ 7.5
110 x 2 - @ 8.5
120 x 1 - @ 9

B-Back Squat (below parallel)
135 x 3 - @ 7
135 x 3 - @ 7.5
135 x 3 - @ 7.5
135 x 3 - @ 7.5

C-Snatch High Pull
50 x 3
70 x 3
80 x 3
90 x 4 - @ 6.5
100 x 3 - @ 7.5
110 x 2 - @ 8.5
120 x 1 - @ 9 - PR

D-Deadstop Snatch Power Shrug
160 x 3 - @ 6
160 x 3 - @ 6
160 x 3 - @ 6
160 x 3 - @ 6


NOTES
Bodyweight at training: 85.4 kg

From the previous same session I had better performance improving in RPEs keeping same weights (thats also progress) at Front Squats, improving weights keeping same RPEs at Back Squats and Power Shrugs, and improved general in Snatch High Pulls (where I also got a PR).

The High Pulls are done from a hang position (middle of the thigh), up to chest level, keeping/holding the bar in a "scarecrow" mode close to my body.

__________________

Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2
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Old 11-18-2011, 03:11 PM   #19
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Quote:
120 x 1 - @ 9 - PR
That's a huge number. Well done.
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Old 11-18-2011, 03:14 PM   #20
BRaWNy
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Thanks BTB !
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Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2
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