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Old 06-16-2012, 10:00 AM   #411
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Originally Posted by big_swede View Post
Strong ass rows chief! I agree about the twitching BB rows, always hurt my lower back too - better to go strict and use less weight anyday imo!
Thanks Swede.

Glad to see you share the same experience. I don't think I will ever advocate these in any manner. I thought they might have some value because of the weight.

Quote:
Originally Posted by Off Road View Post
Grizzly Strong on those rows BtB!!!
Thanks OR. My lack of back training has (obviously) left my back feeling weak. 315 felt good so I think I am going to work from there for a while.
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Old 06-16-2012, 10:01 AM   #412
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Originally Posted by Jen View Post
Fat ups? *smdh*

Great work!!
Thanks!

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Old 06-16-2012, 12:10 PM   #413
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Speed work before heavy benching IS working so far. I also added in overhead dumbbell pressing, noticing that in the absence of shoulder work my strength has stagnated. The result was my first bench PR in a long time, and feeling more confident with eccentrics.

Might be luck, might be planning. Either way, a PR is a PR.

Made a few minor changes. Added in some hypertrophy style work. Also moving to 2 days on, 1 day off during the Summer. With the kids at home just too much going on to train every day. Also, I am training a few teens and need some time to devote to them.

Right now I am using:

Day 1
Squat - Work to a daily single of at least 525 (87.5%). 90% of the time I am using 545 (90% ish). When this starts to feel easy and not a grind I will bump it slightly.
Low Rack Deadlifts - Work to a heavy single, double, triple or more with at least 635 (94% ish). I play this by ear. One week I might try for a rep PR with 635, the next with 675. I give what I have in me that day.
Goblet Squat - 2 sets x 6-10

Day 2
Speed Bench Press - 9 sets of 3 reps, 45 seconds rest. 3 sets each of wide, normal and close grip. I work out to in, and then proceed on to:
Close Grip Bench Press - I build up in triples, then singles, moving towards a max rep for the day, based on how I feel. After my speed benches, progression has been:
  • 275 x 3
  • 315 x 3
  • 335 x 1
  • 355 x 1
  • 375 x 1
  • 395 x 1
  • Max Set - Single, Double, Triples, whatever

Hammer Curls - 2 sets of 6-10 reps
Seated One Arm Dumbbell Press - 2 sets of 10-15

Day 3 - OFF

Day 4
Squat - Work to a daily single of at least 525 (87.5%). 90% of the time I am using 545 (90% ish). When this starts to feel easy and not a grind I will bump it slightly.
High Rack Deadlifts and Shrugs - Work to a heavy set with at least 675, working 5-10 reps. I play this by ear.
Goblet Squat - 2 sets x 6-10

Day 5 (added this day into the mix as a light bench day, back focus day)
Dumbbell Bench Press - 3 Sets x 6-10 reps
Pendlay Rows - 3 Sets x 6-10 reps
Fat Ups - 3 Sets x 6-10 reps
Dumbbell Curls - 3 Sets x 6-10 reps
Two Arm Dumbbell Tricep Extension - 3 Sets x 6-10 reps

Day 6 - OFF

Repeat cycle...I deload every 2 weeks or so, when I feel like it.

Debating adding in a 5x5 on one squat day, or possibly dropping as follows:
  • Max single
  • 525 x 1
  • 505 x 1
  • 465 x 1
  • 405 x 3 x 5

A little leg rep work might not be a bad things.
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Old 06-16-2012, 12:39 PM   #414
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Good idea with some more volume! Im doing 4x5 on squats now and finally progressing again. Its a good change from the heavy 1s and 2s.
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Old 06-17-2012, 09:25 AM   #415
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Quote:
Originally Posted by big_swede View Post
Good idea with some more volume! Im doing 4x5 on squats now and finally progressing again. Its a good change from the heavy 1s and 2s.
545 feels like a grind right now so I'm wondering if a little rep work might now cure what ails me.
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Old 06-17-2012, 10:38 AM   #416
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Squats in 10.

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Old 06-17-2012, 10:46 AM   #417
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SFW BtB
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Old 06-17-2012, 12:48 PM   #418
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June 17th, 2012

Workout Time: 60 minutes

Workout Grade: B-

Was just going to squat today. My lower back was a little tight from my last squat session, so I was planning on just hitting a 525 single, doing squat rep work, and then done.

Then I started lifting...

Went easy on deadlifts. A bit of back fatigue.

Squats
145 x 5
235 x 3
325 x 1
415 x 1
465 x 1

545 x 1
505 x 1

Low Rack Deadlift
225 x 3
315 x 3
405 x 1
495 x 1
585 x 1

635 x 1

Plate Side Bends
45 x 10
45 x 10

Goblet Squats - Keeping these light, building conditioning
85 x 10
85 x 10

Leg Extensions
50 x 10
70 x 10

95 x 15
95 x 12
95 x 9

Leg Curls
70 x 10
70 x 6
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Old 06-17-2012, 12:59 PM   #419
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Nice squatting. How did 545 feel?
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Old 06-17-2012, 01:03 PM   #420
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Nice squatting. How did 545 feel?
A hair better than the last 2 times, which I'll take
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