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Old 08-01-2012, 10:17 PM   #201
BigJosh
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Default 8/1/12 Cycle 4, Week 1

OHP
115x5
130x5
155x5 (Goal 150x5)

75x10x5

Rack Chins
bwx7,6,5,6,6,4,4,3 (Goal 50, total 41)

Cable Tricep Pushdown
120x20x4

Cable Face Pulls 30x15x3

Cable Rotator
15x15x3

Overall Workout Grade: A

Notes:
Lots of notes today.
I'm coming off a deload week. I did all my deload workouts. I combined squat and OHP for one session and bench/deads for another. Last deload I just slacked off and did nothing. Felt much better actually doing the workouts.

Over the week I decided to start with the infamous Boring But Big template. This first BBB session was short and intense. I liked at. the 5x10 OHP was more difficult on the last couple sets than I thought it would be. I supersetted the OHP and Rack chins.

The Tricep pump from the OHP and Pushdowns was incredible.

Did some face pulls to work the Yoke. Wendler's latest article has inspired me to put a bit extra focus on my yoke.
If you haven't read it, you can here:Building a bigger Yoke by Jim Wendler

Yoke is the new biceps.
Overall a good session back. Looking forward to experiencing the BBB. Not looking forward to doing the BBB squats. I have the fear......
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I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
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[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 08-02-2012, 02:24 PM   #202
Squatter
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Yeehaw - BBB Squats used to be an old fave of mine Yep, I am a sucker for punishment. For some extra flavor, how about doing them Front? Haha

I love rack chins because I have such a hard time with pull-ups. Solid session and assistance Big J

Loved the article by wendler as well. Have you ever done cleans?
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 08-02-2012, 07:48 PM   #203
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Shoulders crushed! I love higher rep work on shoulders.
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Old 08-02-2012, 07:56 PM   #204
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Quote:
Originally Posted by Squatter View Post
Yeehaw - BBB Squats used to be an old fave of mine Yep, I am a sucker for punishment. For some extra flavor, how about doing them Front? Haha

I love rack chins because I have such a hard time with pull-ups. Solid session and assistance Big J

Loved the article by wendler as well. Have you ever done cleans?
Thanks Jim! Rack chins are win for people like us who do not excel in pull ups.
That article is great isn't it! Yoke is the new bicep!
I have done cleans. I am a fan. Probably no better trap killer, IMO. I've thought about programming them in with 5/3/1, but I don't think I'm man enough.
Quote:
Originally Posted by BendtheBar View Post
Shoulders crushed! I love higher rep work on shoulders.
Thanks BtB. High Rep work after heavy ass work is win.


Stand by for Squat Session results!!!
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Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 08-02-2012, 10:15 PM   #205
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Default 8/2/12 Cycle 4, Week 1 Squat

Squat
235x5
270x5
305x5

145x10,10,10,10,4

Leg Curl
75x10x5

Overall Workout Grade:A+

Notes:
Awesome Session!!! Loved it. Possibly one of the most intense sessions I've ever had. BBB is beast.

305x5 is a weight for reps PR. Felt great. My focus on the set was extraordinary. It felt tough, but I owned it. Historically, my squat has lagged, I have been able to change that and I am feeling really good about this lift. I am eager to see how it progresses.

The BBB sets were killer. I took 2 minute rest between sets, but it felt like nothing. Sets 3 and 4 were absolutely brutal. The last set, I mentally just kind of tapped out. I just ran out of mojo.
I used 40% of my 1rm, ala Wendler's recommendation, I can't imagine doing this with anymore weight than that.

The biggest surprise from this session (beside how focused I was on my top set of 5) was how shot my hamstrings were from the squating. They were dead by the time I got to the leg curl.

I was extremely psyched. I felt like I had assaulted myself, but it was great.
__________________
Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 08-02-2012, 10:31 PM   #206
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Great to feel so much excitement about your squatting Big J.

Next time, get that 5th rep on the last BBB set, and then next time get the 6th rep and so on. You will progress on these, I guarantee it!!

It also sounds like you are nailing depth if your hammies are screaming

I am just really happy for you
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 08-02-2012, 10:39 PM   #207
BigJosh
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Quote:
Originally Posted by Squatter View Post
Great to feel so much excitement about your squatting Big J.
Thanks Jim! I truly was/am really uplifted by this session!
Quote:
Originally Posted by Squatter View Post
Next time, get that 5th rep on the last BBB set, and then next time get the 6th rep and so on. You will progress on these, I guarantee it!!
That's right man! A rep more is progress. Although, I'm optimistic that I will get a bit closer to 10 reps next time!!
Quote:
Originally Posted by Squatter View Post
It also sounds like you are nailing depth if your hammies are screaming

I am just really happy for you
Yeah, I get below parallel. I actually made the acquaintance of a powerlifter here locally who was nice enough to critique my squat for me a few weeks back. He said I'm almost 2 inches below parallel and that I would be at legal depth if I was to compete.

Thanks for the encouragement man!!
__________________
Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 08-02-2012, 10:44 PM   #208
Squatter
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Good stuff Big J!! You never know when the compete bug will bite!!
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 08-02-2012, 10:47 PM   #209
BigJosh
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Quote:
Originally Posted by Squatter View Post
Good stuff Big J!! You never know when the compete bug will bite!!
Not quite ready yet, but eventually.
__________________
Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 08-03-2012, 10:46 AM   #210
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Awesome work on those Squats, Josh!
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