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Old 12-16-2011, 01:59 PM   #51
BRaWNy
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FRIDAY, DECEMBER 16 # 19:20 - 20:10

The weights are in kilograms

A-Hang Power Snatch
20 x 3
30 x 3
40 x 3
50 x 3 - @ 6.5
50 x 3 - @ 6.5
50 x 3 - @ 7

B-Deadstop Floor Press
70 x 3
90 x 2
100 x 1
110 x 1
120 x 1 - @ 6.5
130 x 1 - @ 8
140 x 1 - @ 10
125 x 3 - @ 9.5

C1-Push Press
50 x 4 - @ 6
60 x 4 - @ 8.5
60 x 4 - @ 8.5

alternated with

C2-Deadstop Neutralgrip Pull Up
BW85 x 6
95 x 6 - @ 7.5
95 x 6 - @ 8

D1-Dumbbell Rolling Extension
17/17 x 6 - @ 6.5
17/17 x 6 - @ 7.5

alternated with

D2-Dumbbell Direct Curl (standing)
17/17 x 6 - @ 7
17/17 x 6 - @ 8


NOTES
Bodyweight at training: 84.8 kg

Lately I'm doing too much at @10, and I feel exhausted from this.
Maybe I should hold back a bit.
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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 12-16-2011, 03:47 PM   #52
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Quote:
Originally Posted by BRaWNy View Post

Lately I'm doing too much at @10, and I feel exhausted from this.
Maybe I should hold back a bit.
You ever deload Brawny?

Congrats on that deadlift PR
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Old 12-17-2011, 12:55 AM   #53
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Quote:
Originally Posted by BendtheBar View Post
You ever deload Brawny?

Congrats on that deadlift PR
Sure I do, but not scheduled.
I don't believe in scheduled deload, it goes by autoregulation for me.
Mostly when I really feel that I need it, and then I make the training days as Back-Off days.
It doesn't have to be for all the days of the split, if you know what I mean.

And sometimes I cut back for example from @9 and @10 to @8 and @8.5.
@8 and @8.5 is also heavy and intense, but it's a form of deloading too.

In general, I don't do very often above @9, I go mostly only for PR attempts.
Lately I've done some PRs very close in training days, and worked to @10 more as usual, and I feel a bit exhausted.
So next few sessions, either I try to stay a bit lower at RPEs, or do "normal" back-off days...or, if I feel in the zone (could happen), I go again for PR attempts or high in RPE, but I think it's better to hold back a bit (either I'm in the "zone" or not)

Thanks !
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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 12-17-2011, 06:46 AM   #54
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Good work as always brawny, and I like your approach to training. It reminds me of my own way of lifting and deloading. Good stuff and keep it up!
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Old 12-17-2011, 08:14 AM   #55
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Thanks !
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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 12-18-2011, 01:14 PM   #56
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SUNDAY, DECEMBER 18 # 19:00 - 19:40

The weights are in kilograms

A-Bench Press (1 sec pause at bottom)
50 x 3
70 x 3
80 x 3
90 x 3 - @ 7
90 x 3 - @ 7

B-Deadstop Back Squat (parallel)
70 x 3
90 x 2
100 x 1
110 x 1 - @ 6
120 x 1 - @ 7
130 x 1 - @ 7.5
140 x 1 - @ 8.5
125 x 3 - @ 8
125 x 3 - @ 8.5

C-Clean High Pull (hang)
50 x 4
70 x 4
90 x 4 - @ 8
90 x 4 - @ 8
90 x 4 - @ 8.5


NOTES
Bodyweight at training: 85.4 kg

Long time not done Deadstop Pin Back Squats, so I expected them to be hard, but they were easy enough.

__________________

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 12-20-2011, 02:20 PM   #57
BRaWNy
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TUESDAY, DECEMBER 20 # 19:30 - 20:15

The weights are in kilograms

A-Box Squat to Toes (High Box 44 cm)
70 x 3
90 x 3
100 x 3
110 x 3 - @ 6
120 x 3 - @ 7.5
110 X 3 - @ 6.5

B-Deadstop BTN Press (eye height)
40 X 3
50 x 2
60 x 1
67 x 1
75 x 1 - @ 6
82 x 1 - @ 8
90 x Fail
75 x 3 - @ 7.5
75 x 3 - @ 8
75 x 3 - @ 8

C1-Bench Press
90 x 5
100 x 5 - @ 8
100 x 5 - @ 8.5

alternated with

C2-EZ Bar Pendlay Row
57 x 5
77 x 5 - @ 8
77 x 5 - @ 8.5


NOTES

Bodyweight at training: 85.3 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
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Old 12-20-2011, 03:14 PM   #58
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Good training brawny, I like your exercise selection alot.
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Old 12-20-2011, 04:02 PM   #59
BendtheBar
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Quote:
Long time not done Deadstop Pin Back Squats, so I expected them to be hard, but they were easy enough.
Great to hear. Like the picture ^
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Old 12-21-2011, 01:07 AM   #60
BRaWNy
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Join Date: Jul 2009
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Thanks !
__________________

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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