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Old 01-23-2013, 09:30 PM   #1141
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Wednesday Squats and Deads
Really figured some stuff out today. Squats felt extremely heavy, but got some technique issues squared away

Squats
145x2x5
235x2x3
325x2 singles
375 x 2 x 5
375 x 2 x 3
I was supposed to do 4 sets of 5, but that was not going to happen. So I cut some volume and made sure I hit solid reps. On my form issues, i think I have been over arching. Went with more of a neutral back and my squats felt more natural. Need to continue to work on this, but I did not seem to have any low back pain once I was finished

Deads
135x5
225x3
315x3
365x 5 sets x 3 reps
These are getting better

Walking Lunges
40 lb DBs x 4 sets x back and forth across gym, these are feeling great

Sit Ups
2x20

Reverse Hyper
2x20

Really happy with this training session, figured some things out. I switched up some things in my warm ups. No foam rolling, did more swings, lunges, cossack squats and reverse hypers. Cossack squats are my new enemy but they get me loosened up in all the right areas. Right now I use some assistance by holding onto straps, but soon I will be doing real ones.

Tomorrow is OHP, this weekend will probably be a lighter strongman week. I need a break from the log, I have been pushing it hard for 5 weeks now and it is wearing on me. It is also bitter cold here right now, so I am not sure what I will do. I have some time to think about it.
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Old 01-24-2013, 07:20 PM   #1142
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Really happy with this training session, figured some things out.
Excellent. Hope it pays off.
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Old 01-24-2013, 08:32 PM   #1143
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Thursday Solid Session
Got home late from work for stupid reasons. Normal people don't understand how important it is for me to get home and train. Carb backloading does not work as well when I get home late. Not enough time to get my carbs in. Took my frustration out on the weights

Standing OHP
95x2x5
135x2x3
175 x 4 sets x 5 reps
I made a mistake here, I was supposed to do 165. I was wondering why it was so hard, but makes me more confident about my rep out set next week.

Neutral Lat Pulldown
115x20
205x10
250x6, got ugly, too heavy
230x2x6
205x10

Dips
BW x 15
light band x 10
average band x 2x 8
light band x 9,8
Triceps died

Pull Ups
BW x 4 x 6 super wide
-did these between sets of dips

Accessory Circuit
Fat Grip Pushdowns 150x20, 190 x 12, 170 x 15, 16
KB Lateral Raise 15s x 4 x 12
KB Front Raise 15s x 4 x 10-12
Hammer Curls 25s x 12, 30s x 3 x 12

Got a serious pump here!! Finished up with some reverse hypers. Low back is feeling much better. Hoping that I figured out this low back issue. I think I was just trying to arch too hard and it was unnatural. Things are moving along nicely.
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Old 01-25-2013, 04:49 PM   #1144
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hahah I love when I add wrong a bumped up the weight
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Old 01-25-2013, 05:05 PM   #1145
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Quote:
Originally Posted by RobMoriRB View Post
hahah I love when I add wrong a bumped up the weight
Me too, the whole time I was thinking this feels heavier than I hoped, lol
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Old 01-25-2013, 06:18 PM   #1146
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Friday Night Cleans
Body is feeling really good right now, very happy with this.

My new lower body warmup-leg swings, lunges, reverse hypers, cossack squats-2rounds, no rest gets me very warm.

Hang Cleans
95x2x3
135x2x3
155x3
185x3
205x3
225 x 2 singles

Hang Cleans off Pins
135x2x5
185x2x3
135 x 5 sets x 3 reps-done like speed work, as explosive as possible
I really like these I start with the bar resting on the safety pins and then rip the bar off the racks. I think it helps my form and explosiveness.

It is snowing here, so I plan to go to the gym tomorrow. Probably not a good idea to train outside. I am planning to do some yoke and prowler. Mostly a conditioning day.
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Old 01-26-2013, 12:05 PM   #1147
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How are your shoulders feeling? They seem to handle the heavy pressing rather easily.
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Old 01-26-2013, 03:23 PM   #1148
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Quote:
Originally Posted by BendtheBar View Post
How are your shoulders feeling? They seem to handle the heavy pressing rather easily.
My shoulders seem to handle the pressing pretty well. As long as I am smart and do not let them get beat up too bad. I think benching bothers my shoulder more than pressing.

The heavy pressing beats up my elbows a little bit.
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Old 01-26-2013, 03:29 PM   #1149
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Saturday Quick but Tough Session
Went to the gym today and mostly just did yoke. Could not train outside due to some snow cover. I wanted to take a week off from log also. So it worked out well.

Yoke
-each set was back and forth across the gym, about 50-60 ft total with 2 picks
180 x a bunch to warm up
380 x 2 sets
450 x 1 set
500 x 2 sets
580 x 1 set
600 x 2 sets
400 x 1 long set-back and forth 3 times with no rest
This was pretty brutal. This is the first time I have ever used an actual yoke. Felt good, but it really pounds on your body. And my traps are killing me. Just need some more practice.

Reverse Hypers
4 plates x 4 sets x 15 reps
My lower back blew up!!

Did some recovery work, just some rolling and stretching. Fun session but I am going to be feeling it tomorrow. My plan is to do some zombie squats tomorrow, not sure what else. Depends how I feel. Max out week is coming up.
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Old 01-26-2013, 10:10 PM   #1150
BendtheBar
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My lower back blew up!!
I bet. Keep killing it.
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