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Old 07-03-2012, 02:19 PM   #111
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Oh, and sled-dragging rules. It's awful and exhausting, but it feels so much better on my joints. I pull for 60 yards with a plate on the sled. The first time I pulled 6 trips, then left. The next time, I pulled 10 trips. This evening, I'm going to try 12.

And while I'm pulling the sled, I see me feet moving below me, one ahead of the other, and I can think of only one thing....Conan pushing the wheel the pain, the ruts being worn in the ground, the seasons changing, but Conan still pushing and growing stronger.



Running is dead to me.
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Old 07-03-2012, 06:25 PM   #112
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Squats, 245 (7,7,6). I'm staying at 245 until it feels lighter.
You going to try to move up in reps or just hold steady until it feels better?


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Bench feels lighter than it has in the past. 280 moved up smoothly. I'll be trying a lifetime PR of 285 next week. Then, I need some advice. Do I go back to the 20 rep goal set up and see if I can finally get the 20 reps at 250? Or should I stick with this until progress stops?
Hmm. It might be worth your while to add some single work in, and do a little of both. A few singles first and then back off rep work.

Singles aren't necessary, but at some point they might help.
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Old 07-03-2012, 09:45 PM   #113
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Sled dragging sounds awesome J!
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Old 07-04-2012, 04:59 PM   #114
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Btb: I will stay at 245 but try for more reps each time. Im hoping it starts feeling lighter. on bench i think il go with one more week with the heavy single r then move back to the 20rep scheme n see if I've made any progress.
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Old 07-04-2012, 06:35 PM   #115
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Btb: I will stay at 245 but try for more reps each time. Im hoping it starts feeling lighter. on bench i think il go with one more week with the heavy single r then move back to the 20rep scheme n see if I've made any progress.
Sounds good. I know you'll break through this.
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Old 07-06-2012, 02:01 PM   #116
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Week 18, Thursday, 7-5-12
Deadlift, 5 reps, 255, 345, 365. Finally back to where I was.
OH Press, 155(6,5,5).2 less than last week.
F.Squat, 195 (5,4). Trying out a heavier weight.
Calf Raise, 8 reps, 135, 160, 170

Deadlift felt pretty good. The last rep was pretty tough, but I got them all with pretty good form. New 5rep PR at 370 coming next week.

Week 18, Friday, 7-6-12
BbRow, 185(7,6,6). Same as last week.
IncDbBench, 95(7,6,6).
Pullups, BW+35 (6,6,6). Same as last week.
DbCurls 40(9rp,9rp,6). Using 2 rest-pause sets.
Rope PDs 17(10,10,10)

I've been stuck on OH Press and Incline Db Bench for a while now. Almost 2 months.

I think I'm going to move my OH Press from Thursday to Friday. Every Friday, my front delts just seem gassed from just having done OH Press the day before. I was thinking of alternating which movement I did first, for example: Next week: OHP first (20rep goal), then IncDbBench with a lighter weight but higher repgoal; Wk-after-next IncDbBench first (20rep goal), then OHP with a lighter weight but higher repgoal.

Thoughts?
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Old 07-06-2012, 03:48 PM   #117
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I've been stuck on OH Press and Incline Db Bench for a while now. Almost 2 months.

I think I'm going to move my OH Press from Thursday to Friday. Every Friday, my front delts just seem gassed from just having done OH Press the day before. I was thinking of alternating which movement I did first, for example: Next week: OHP first (20rep goal), then IncDbBench with a lighter weight but higher repgoal; Wk-after-next IncDbBench first (20rep goal), then OHP with a lighter weight but higher repgoal.

Thoughts?
If your front delts are feeling gassed I would definitely make some tweaks.

Perhaps also bump the goals up to 25 and drop the weight a hair. A small change might not hurt.

Also, I have to ask how your eating has been doing? Staying fairly consistent and getting enough protein/ I assume so,...
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Old 07-06-2012, 08:33 PM   #118
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If your front delts are feeling gassed I would definitely make some tweaks.

Perhaps also bump the goals up to 25 and drop the weight a hair. A small change might not hurt.

Also, I have to ask how your eating has been doing? Staying fairly consistent and getting enough protein/ I assume so,...
I've slowly started increasing my calories from where they've been. body weight is 186 and I take in about 240g of protein per day. Im looking for a nice slow gain.

When you say raise the reps and drop the weight a bit, do you mean do so for both incline bench and ohp? Should I put them on the same day or leave them where they are?
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Old 07-07-2012, 08:40 AM   #119
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I've slowly started increasing my calories from where they've been. body weight is 186 and I take in about 240g of protein per day. Im looking for a nice slow gain.

When you say raise the reps and drop the weight a bit, do you mean do so for both incline bench and ohp? Should I put them on the same day or leave them where they are?
Diet sounds solid. Forgive me for asking, but it's one of those things I had to check off the list.

With your front delts feeling gassed, I would say make the changes you were going to make, but take any exercise that's been stalling and move it to a 25 rep goal. This might require a slight drop in weight, but hopefully this small change might help re-ignite some progression.

If you still don't make any progress for a month, then perhaps it's time to try something new on those lifts. I have programs that I've written that run 8 sets x 3 reps every other week. So one week is more of a rep goal week, the next week is more of a low rep, grind type workout. T-bone uses something similar.

Many other things you could do too.

Give me a kick if you're still stalling.
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Old 07-10-2012, 01:58 PM   #120
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Week 19, Monday, 7-9-12
Squats, 245 (8,8,5). Left knee wanted to cave a bit.
Calf Raise 8 reps, 280, 290, 300. Time to move up.
Cleans 5x3, 175. Better technique and better results. Goal met, time to move up.
W.Situps, 3 x BW+90 x 15.
Hangcleans, 135 (2x5)


Week 19, Tuesday, 7-10-12
Bench, 285(1), 270(2), 255(3), 240(4), 225(5). New 1rep PR.
DbRow85 (12,12,11). 1 more than last week.
Dips BW+85(8,7,5). 20rep goal met.
Chinups BW+25(7,6,6). Same as last week.

Next week, I'll go back to the 20rep scheme on bench and try to break through the 250 I was stuck at.

Been stuck on chinups for about 2 months. I'm gonna try going heavier for a while just to see how it feels. If it doesn't work out, I'll drop the weight a bit and go for higher reps.
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