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Old 11-15-2011, 12:06 PM   #31
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Post Week 4, Day 1

Date: 14 NOV 11

Workout: Week 4, Day 1
Time: 4:30 AM Ė 5:40 AM
Duration: 1 Hour and 10 Minutes


Squat: Nice wide stance. The last set was tough, and my form started to get loose.

120 x 5
145 x 5
175 x 5
205 x 5
235 x 5


Bench: When I wrote down the weights for bench press I accidentally wrote the weights for squat and I didnít realize it until the last set. I went ahead and tried 235 and missed the last rep. Iíve got some questions about this Iíll ask at the end.

120 x 5
145 x 5
175 x 5
205 x 5
235 x 4


Row: Started doing pendlay rows and still incorporating sumo deadlift technique practice between sets. By this point in the workout my lower back was screaming.

75 x 5
90 x 5
110 x 5
125 x 5
145 x 5


Cable Crunches: Breathing into belly, pushing out on abs.

72.5 x 10
80 x 10
80 x 10


Chins: No chins today. This workout was tough and I felt like doing them wouldnít improve progress.


Well, as you can see, Iíve created an issue that I need some help resolving. I accidentally did my squat weights for bench instead of the lower bench weights with which Iíve been progressing.

A)Should I just continue the routine like it never happened, using the correct weights for the rest of my workouts?

B)Should I continue using the weights I accidentally used?

I think I should use option A for the sake of stretching out how long I can use linear progression, but Iíd like some advice. Thanks bros!

Also, I'm up to 202 lbs body weight.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 11-15-2011, 12:36 PM   #32
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A)Should I just continue the routine like it never happened, using the correct weights for the rest of my workouts?

B)Should I continue using the weights I accidentally used?
I would rather see slow, steady progression. Not sure how far you jumped up in weight, but this jump might end up causing an earlier stall. Especially with bench. I would probably back down next week to where you were.
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Old 11-15-2011, 12:39 PM   #33
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I would rather see slow, steady progression. Not sure how far you jumped up in weight, but this jump might end up causing an earlier stall. Especially with bench. I would probably back down next week to where you were.
yeah. that's what i was thinking. thanks!
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 11-16-2011, 06:36 AM   #34
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Looking good!

I have done that a few times. I needed to rack a bar after deadlifting, so I took some of the weights off, I didnt look hard enough at how much was left and tried to clean the remainder of the bar and weights to show off to some girls. I got stuck under the bar, I had to crawl out from under it, needless to say, no one was impressed.
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Old 11-16-2011, 01:08 PM   #35
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Looking good!

I have done that a few times. I needed to rack a bar after deadlifting, so I took some of the weights off, I didnt look hard enough at how much was left and tried to clean the remainder of the bar and weights to show off to some girls. I got stuck under the bar, I had to crawl out from under it, needless to say, no one was impressed.
LOL! that's hilarious.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 11-17-2011, 12:21 PM   #36
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Thumbs up Week 4, Day 3 and back to conventional

Date: 16 NOV 11

Workout: Week 4, Day 3
Time: 4:30 AM Ė 5:25 AM
Duration: 55 Minutes


Squat:

120 x 5
145 x 5
175 x 5
175 x 5


Press:

805x 5
100 x 5
120 x 5
135 x 5


Deadlift: I made the switch back to conventional style, and it felt really good. I used double over hand grip until the last set. I stood up and reset body position between each rep.


170 x 5
205 x 5
240 x 5
275 x 5


Cable Crunch: Breathing into my belly, pushing out on my abs.

80 x 10
80 x 10
87.5 x 8


This week I focused on pulling in a more natural position and keeping my lower back neutral rather than arched. Everything felt great and it was great workout. I started a little conservatively with my weights for the program, so REAL PR's are anyone's guess, but from this workout forward technically everything week will be a PR. Thanks for stopping in!
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 11-17-2011, 12:28 PM   #37
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I made the switch back to conventional style, and it felt really good. I used double over hand grip until the last set. I stood up and reset body position between each rep.
Great to hear. I love pulling double overhand (now I use Versa Gripps).

Excellent smashing session. Keep charging hard.
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Old 11-17-2011, 01:09 PM   #38
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absolutely. thanks!
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 11-18-2011, 03:35 AM   #39
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nice work tank ,

PR's are what its all about!

i also use double over hand grip until the last set when deadlifting .

keep on smashing it
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Old 11-18-2011, 10:54 AM   #40
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nice work tank ,

PR's are what its all about!

i also use double over hand grip until the last set when deadlifting .

keep on smashing it
hey thanks a lot bro!
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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