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Old 06-08-2012, 01:56 PM   #91
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Thursday, 6-7-12
Deadlift 335(5). Still feeling out the injury. Felt heavy, but fine.
OH Press 155 (5,5,4). 2 less than before.
F.Squat 155(5), 165(5).
Calf Raise 8 reps, 135, 160, 170(6)

For the 2nd leg day coming off my groin/leg tightness, this felt fine. I'll up the weights closer to my normal level next week.

Friday, 6-8-12
BbRow 185(6,5,5). 2 more than last wk.
IncDbBench 90 (8,7,6). Almost back to where I was.
Pullups BW+30 (7,5,4). 1 mroe than last week.
DbCurls 35 (10,9,9)
Rope PD 16 (3x10)
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Old 06-08-2012, 03:41 PM   #92
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Friday looked solid. Some good steps forward.
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Old 06-12-2012, 02:06 PM   #93
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Monday 6-11-12
Squat, 250(6,5,4).
Calf 3x8, 280, 290, 300(6)
Cleans 5x3, 165
Weighted Situps 80(15), 80(15), 90(12)
Hang cleans 3x5, 115

Can't figure it out, but my squat continues to suck. It just doesn't feel right and the results reflect it. I may have to drop down in weight and stick with super strict form and not move up until I get all my reps that way. May have to widen out my stance to keep me from leaning forward too much.

Tuesday 6-12-12
280(1), 265(1), 250(3), 235(4), 225(5).
DbRow 85(11,10,9). Same as last week.
Dips BW+80 (7,7,6). 20 rep goal met.
Chinups BW+25 (7,6,5). 1 more than last week.

Just didn't have the strength for bench today. The 1 rep I got at 280 was ugly and really stuck at the bottom. I'm practically doing a negative rep b/c of how slow I'm bringing the bar down.

Time to move up on dips and I'm just 2 reps short on chinups. I'll get them next week.
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Old 06-12-2012, 03:25 PM   #94
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Quote:
May have to widen out my stance to keep me from leaning forward too much.
Can you get a video? Sometimes the leaning forward is from keeping the knees in too much, sometimes from elbows lying up and losing back tightness, etc.

I would definitely drop the weight and get it figured out. I went through this a couple years ago. Took my 8 months to get my form back on track.
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Old 06-15-2012, 02:18 PM   #95
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Thursday, 6-14-12, (Week 15)
Deadlift 5 reps, 245, 335, 345. Working my way back up since my vacation.
OH Press 155 (6,5,5). Matches my best. 2 reps more than last week.
F.Squat 3x5, 175
Calf Raise 8 reps, 135, 160, 170(7)


Friday, 6-15-12 (Week 15)
BbRow 185(6,5,5). Matches my best. Same as last week.
IncDbBench 95(7,5,5). Been 4 weeks since I've used 95s
Pullups BW+30 (7,6,5). 2 more than last week.
Curls 3x8-10, 35(10,9,10)
Rope PDs 3x8-10, 17(10,9,9)
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Old 06-15-2012, 04:36 PM   #96
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Good progress J. Enjoy the weekend. Check my previous post if you have time.
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Old 06-19-2012, 02:09 PM   #97
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I should be able to get a squat video next week. I'll take it with my phone and them email it to my computer and try to upload it. I suspect my stance is either too narrow, as I tend to be uncomfortable with a wider stance, and/or my elbows are getting too high. The tape will tell.

Week 17, Monday, 6-18-12
Squat, 135(8), 185(5), 225(8,7,7).Felt ok. Will get the vid up next week for review.Calf Raise 280(8), 290(8), 300(6)
Cleans 5x3, 175. Barely. Technique needs work. Not used to this much weight.
Weighted Situps 80(15), 90(15), 90(15).
Hangcleans 3x5, 120.

Week 17, Tuesday, 6-19-12
Bench, 280(1), 265(2), 250(3), 235(4), 225(5)
DbRows 85(11,10,10). Most reps ever with 85s.
Dips BW(10), BW+90(5,3). Just trying out the heavy weight to see how it feels.
Chinups BW+25(8,5,5). Same as last week.


Will be using my newly built dragging sled (photos in the sled thread) twice per week, starting tomorrow evening. Just a few 50 yard drags, with breaks in between.
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Old 06-19-2012, 02:13 PM   #98
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Quote:
I should be able to get a squat video next week.
If I somehow don't see it give me a nudge via PM.
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Old 06-22-2012, 02:26 PM   #99
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Week 16, Thursday, 6-21-12
Deadlift, 5 reps, 245, 335, 355. Almost back to where I was 7 wks ago.
OH Press 155(7,6,5). 2 more than last week.
F.Squat 175(5,5,5).
Calf Raise 8 reps, 135, 160, 170(6)

Finally, some progress in OH Press and DLs almost back where I was.

Week 16, Thursday, 6-22-12
BbRow 185(7,6,5). 2 more than last week.
IncDbBench 95 (7,7,6). 20 rep goal met.
Pullups BW+30 (7,7,6). 20 rep goal met.
DbCurls 40 (8,8,8)
RopePDs 17 (10,9,9)

Bodyweight: 186.2

FINALLY, some goals met again. What was my secret to success this week? Why so much progress? I stopped doing cardio this week and started eating just a little more each day. Suddenly progress and I still weigh the same 186.2 that I weighed last week.

I'll be starting cardio up again next week in the form of 2 days of sled dragging. 1 day at a lighter weight, more focused on conditioning and the other day at a heavier weight.

Last edited by _J_; 06-22-2012 at 02:37 PM.
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Old 06-22-2012, 06:11 PM   #100
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solid work out an that seems like a good conditioning plan
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