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Old 09-12-2012, 04:47 PM   #781
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Originally Posted by BendtheBar View Post
Have you thought about building up to a single and then doing some rep work after that? Don't want to nudge you off your program, but thought I would ask.



I make a cream cheese and egg "pizza" crust that could also double as a breakfast pizza crust. It's high protein. Google "Paleo breakfast pizza for some topping ideas.

Here's the crust. PM me if you have questions.

Low Carb, High Protein Pizza Crust | Healthy Recipes | Muscle & Strength

It tastes damn good. I make it in a 9x13 baking pan and get about 9 pieces of pizza.
Thanks steve, my training is pretty similar to what you are saying. I work up to a heavy single and then I do one set to max reps.

Are you saying I should do more than one set after my heavy single?
What rep scheme would you think?

The low carb pizza looks awesome, I might make that this weekend and see how it turns out.
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Old 09-12-2012, 04:52 PM   #782
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Wednesday Conditioning
Muscles are really sore, going to make a few changes in nutrition which I think are key. And slowly get my nutrition better and better

Sled Sprints
45 x 10 sprints x about 50 yards each
Just enough rest to catch my breath.

Circuit 3 rounds, no rest between rounds
Sledge Swings x 10 swings each side
Log Clean and Press x 105 x 5 reps (clean each rep)
Box Jumps 3 sets x 5 reps (a little over 36 inch box)

This was a killer circuit, the only rest was moving from one exercise to the next. Lungs were burning!! A week of vacation was a killer on my conditioning, just ate so much crap.

Next issue, soreness-could be from a couple different things. 3 hard workouts in a row including yoke and squats back to back. Not the best nutrition and lack of sleep while on vacation.

One thing I am going to make sure to do is have a shake right after I train. I usually eat dinner soon after I get home from the gym, but there is still usually about 30 minutes in between. So I have plenty of time for a quick shake. Also, going to try to get a high protein snack at night. Rather than a shake I am going to have something like leftover chicken, string, cheese or some nuts.

This weekend I will also experiment with some different breakfast ideas that are higher protein.
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Old 09-12-2012, 09:12 PM   #783
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solid workout JWood keep it up..an love the sled pull
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Old 09-13-2012, 08:06 PM   #784
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solid workout JWood keep it up..an love the sled pull
Thanks rob, think I may have done a little too much. i was pretty sore today.
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Old 09-13-2012, 08:11 PM   #785
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Thursday Deadlifts
Body was pretty sore still today. I am starting to think that I quality pre workout does a lot for my recovery. But we will see.

Speed Squats
*all sets plus strong bands
145x2x2
165x2x2
185x2x2
145x2x2
Felt really explosive

Sumo Deadlifts
135x3
225x3
315x2, 1
365x1
405x1
440 x 3 x 3
365x3x3
This was kind of the reset week on my coan cycle, I thought it was going to be easy. But 3x3 is a lot harder than 1 set of 2 reps. Hoping to finish this cycle with some PRs!

Stiff Legged Deads
275x5
295x2x5

Pendlay Rows
225 x 3 x 5

Chins w/ 30lb chain around neck
3 x 5

Good Mornings
135x3x5
Back was dead by the time I got to these.

Felt strong today even though I was still very sore. Trying to get back into the flow of things. Sumo groove felt off until my last couple sets. I need to make sure I pull the slack out of the bar and then go.

I started taking Beast Mode today, I am very happy with the first serving. Great energy, I was nearly falling asleep on my way home from work, but then I was able to go into the gym and crush. Awesome focus on this product!!
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Old 09-13-2012, 09:24 PM   #786
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Originally Posted by jwood View Post
Thanks steve, my training is pretty similar to what you are saying. I work up to a heavy single and then I do one set to max reps.

Are you saying I should do more than one set after my heavy single?
What rep scheme would you think?

The low carb pizza looks awesome, I might make that this weekend and see how it turns out.
Let me know if you need any help with the crust. I have to gently which the cream cheese and eggs to get it to look more liquidy.

Regarding the singles, I was confused by squats:

Quote:
Squats
145x2x5
240x5
280x4
335x3
365x2
385x1
405x1
425x1

I didn't see a Juggernaut buildup so I wasn't sure what plan you were using on them. If you're sticking with Juggernaut then just ignore my last comment
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Old 09-14-2012, 05:20 PM   #787
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Originally Posted by BendtheBar View Post
Let me know if you need any help with the crust. I have to gently which the cream cheese and eggs to get it to look more liquidy.

Regarding the singles, I was confused by squats:




I didn't see a Juggernaut buildup so I wasn't sure what plan you were using on them. If you're sticking with Juggernaut then just ignore my last comment
Not using juggernaut, using strong 15 from lift run bang. Similar to juggernaut just lower reps, but a lot of the same concepts.
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Old 09-14-2012, 05:26 PM   #788
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Friday Good Session
Spent today at a salvage yard for work. Very tough environment, no shade and lots of sun and dust. I was better prepared today than yesterday, which is why I think my training went better. Instead of doing pull ups on friday, I am just going to do biceps while I am running this coan cycle. I do a lot of back work on thursdays and my upper back is just too sore. It is pointless.

Standing OHP-cleaned into place
95x2x5
135x3x3
185x3
190x3 PR
185x3
Did this with no belt and no wrist wraps. 185x3 was probably a PR. Very happy with how these felt!!

BB Curls
45 x 20
65x15
95x4 or 5 sets x8 reps
65x18

Dips
BW x 2 x 15
plus mini band x 15
plus light band x 3 x 12, 12, 10
BW x 20

That is it, got it what I needed to do. Making some minor changes along the way here. I am thinking on my bench day, I am going to rotate klokov press for 3 weeks and then high incline bench for 3 weeks. Klokov press is awesome, but it does put some stress on the shoulders.

Soreness is getting better, felt pretty good today after deadlifts. Thought I would be more sore. Rough day of work, glad it is the weekend!!
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Old 09-15-2012, 11:05 AM   #789
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Not using juggernaut, using strong 15 from lift run bang. Similar to juggernaut just lower reps, but a lot of the same concepts.
That's right, sorry. I remembered that being from LRB. Had a mental block.

Quote:
185x3
190x3 PR
185x3
Did this with no belt and no wrist wraps. 185x3 was probably a PR. Very happy with how these felt!!
Well done. Impressive to see you hit strong triples back to back.
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Old 09-16-2012, 05:28 PM   #790
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That's right, sorry. I remembered that being from LRB. Had a mental block.



Well done. Impressive to see you hit strong triples back to back.
Thanks steve, everything is going well right now
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