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Old 04-12-2012, 10:14 PM   #51
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Yep...strong, just strong. Nice work jm

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Old 04-13-2012, 12:40 PM   #52
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I am working on it. Thank you both. I am really banged up at the moment from training/getting in a huge car wreck earlier this year. I am thinking about spending a few months just to work on growth and increasing different movements. I have been concentrating on squat, bench, and deadlift so long I have neglected other movements I would not mind increasing. I am going to go for rep PR's over the next few months and let my body heal+grow. I pushed my training way too hard after the wreck and I am feeling the ill effects from the past 2 months of training. Should be a good time.

Rep PR's I would like to break. These are my all time bests at a much higher body weight (225-235lbs)

Squat (no no no) 345x15; 375x9
Deadlift (no belt) 315x20
Bench Press 245x20
Incline 185x20
Military Press(seated) 205x10
Chin-Up 75lbsx3 reps

My goal is to beat these numbers over the course of the next 6 months. My squat has fallen a great deal (obviously), but it will go back up. The week before my car wreck I squatted 4x10 with 295lbs (no no no). I am confident by going for rep PRs I can increase my strength without causing injuries. I know this is an odd ball method and the complete opposite of traditional powerlifting...but I have used it before with great success.

Rough Template

Week 1
Sunday
Back Squat (Up to an easy set of 5)
Deadlift (Heavy 2 sets 5-10 reps)(main movement)
Leg Press 3x6-20

Tuesday
T-Bar Rows 4x6-15
Pull-Downs 3x6-15
Curls 2x10-20

Friday
Close Grip (Heavy 2 sets 5-10 reps) (main movement)
DB Incline 3x6-15
Pushdowns 3x6-20


Week 2
Sunday
Back Squat (Heavy 2 sets 5-10 reps) (main movement)
Deadlift (up to an easy set of 5)
Hack Squat 3x6-20

Tuesday
Chins (go for rep PR weighted+bw backdown set)
DB Row 3x10-20
Hammer Curls 2x10-20

Friday
Incline (Heavy 2 sets 5-10 reps) (main movement)
Dips or DB Press 3x6-15
Pushdowns 3x6-20

*Doggcrapp method of rest pause CAN be used on main movement big sets, but use carefully.
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Raw Competition Lifts @ 224lbs
Squat 551 (wrapped)
Bench Press 385, 400
Deadlift 551, 540

Offseason mode to heal up!

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Old 04-13-2012, 12:51 PM   #53
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Quote:
Originally Posted by jmoore87 View Post
I am working on it. Thank you both. I am really banged up at the moment from training/getting in a huge car wreck earlier this year. I am thinking about spending a few months just to work on growth and increasing different movements. I have been concentrating on squat, bench, and deadlift so long I have neglected other movements I would not mind increasing. I am going to go for rep PR's over the next few months and let my body heal+grow. I pushed my training way too hard after the wreck and I am feeling the ill effects from the past 2 months of training. Should be a good time.

Rep PR's I would like to break. These are my all time bests at a much higher body weight (225-235lbs)

Squat (no no no) 345x15; 375x9
Deadlift (no belt) 315x20
Bench Press 245x20
Incline 185x20
Military Press(seated) 205x10
Chin-Up 75lbsx3 reps

My goal is to beat these numbers over the course of the next 6 months. My squat has fallen a great deal (obviously), but it will go back up. The week before my car wreck I squatted 4x10 with 295lbs (no no no). I am confident by going for rep PRs I can increase my strength without causing injuries. I know this is an odd ball method and the complete opposite of traditional powerlifting...but I have used it before with great success.

Rough Template

Week 1
Sunday
Back Squat (Up to an easy set of 5)
Deadlift (Heavy 2 sets 5-10 reps)(main movement)
Leg Press 3x6-20

Tuesday
T-Bar Rows 4x6-15
Pull-Downs 3x6-15
Curls 2x10-20

Friday
Close Grip (Heavy 2 sets 5-10 reps) (main movement)
DB Incline 3x6-15
Pushdowns 3x6-20


Week 2
Sunday
Back Squat (Heavy 2 sets 5-10 reps) (main movement)
Deadlift (up to an easy set of 5)
Hack Squat 3x6-20

Tuesday
Chins (go for rep PR weighted+bw backdown set)
DB Row 3x10-20
Hammer Curls 2x10-20

Friday
Incline (Heavy 2 sets 5-10 reps) (main movement)
Dips or DB Press 3x6-15
Pushdowns 3x6-20

*Doggcrapp method of rest pause CAN be used on main movement big sets, but use carefully.
The idea behind this program is pick one main movement for the day and pretty much kill it. I like the idea of pulling/squatting hard on the same day for meet prep...but for the offseason I have found that it becomes difficult to push both in the same week and make progress. Progress may come slower this way...but you can push the work outs much harder than you could trying to push sq/dl in the same week.
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Raw Competition Lifts @ 224lbs
Squat 551 (wrapped)
Bench Press 385, 400
Deadlift 551, 540

Offseason mode to heal up!

http://muscleandbrawn.com/forums/tra...fting-log.html
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Old 04-13-2012, 03:21 PM   #54
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Love the approach. I have been thinking about re-adding some rest-pause work this off-season just for fun.
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Old 04-14-2012, 11:13 PM   #55
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Quote:
Originally Posted by BendtheBar View Post
Love the approach. I have been thinking about re-adding some rest-pause work this off-season just for fun.
Thank you always appreciate your input.
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Raw Competition Lifts @ 224lbs
Squat 551 (wrapped)
Bench Press 385, 400
Deadlift 551, 540

Offseason mode to heal up!

http://muscleandbrawn.com/forums/tra...fting-log.html
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Old 04-14-2012, 11:41 PM   #56
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Default Legs

Body weight: 200lbs

Squat (no belt)
225x5
245x5
265x5

Deadlift (no belt)
275x4
315x3
345x2
365x1
330x10


Leg Press
2x15-20

Calf Press
2x30-40

DONE

Was still a little achy from last week; however, it turned out to be a good work out. Not a rep PR at all, but it was exactly what I was looking for today...just make it look easy so you set yourself up for the next session.
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Raw Competition Lifts @ 224lbs
Squat 551 (wrapped)
Bench Press 385, 400
Deadlift 551, 540

Offseason mode to heal up!

http://muscleandbrawn.com/forums/tra...fting-log.html

Last edited by jmoore87; 04-14-2012 at 11:59 PM.
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Old 04-15-2012, 09:07 AM   #57
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Deadlifts look strong. Solid form and good lockout.
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Old 04-15-2012, 12:21 PM   #58
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High rep deads are always a cure!
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Old 04-16-2012, 07:36 PM   #59
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Quote:
Originally Posted by mab54 View Post
High rep deads are always a cure!
I think they are great for adding size. Can't hurt!
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Raw Competition Lifts @ 224lbs
Squat 551 (wrapped)
Bench Press 385, 400
Deadlift 551, 540

Offseason mode to heal up!

http://muscleandbrawn.com/forums/tra...fting-log.html
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Old 04-16-2012, 07:38 PM   #60
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Default Back Accessory Day

Sunday
2 30 minute walks

Monday
Back Squat mobility work + warm up

T-bar Row
3p x 8
4p x 10-12 (3 sets)

Pulldowns
4x8-10

Hammer Curls
20lbs x 12
30lbs x 12
25lbs x 15

Walk 1/2 mile on incline

DONE
__________________
Raw Competition Lifts @ 224lbs
Squat 551 (wrapped)
Bench Press 385, 400
Deadlift 551, 540

Offseason mode to heal up!

http://muscleandbrawn.com/forums/tra...fting-log.html
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