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Old 09-30-2013, 06:11 AM   #51
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Monday 30.9.2013

Squat - 140 kg x 5 x 5 - Medium. Gonna post another video into the form critique thread... I think all's good but just want to make sure.
DL - 165 kg x 5 - Hard. Grip!!! Use mixed grip next time.
Press - 57.5 kg x 5 x 5 - Easy.
Rows (light) - 125 kg x 5 x 5 - Harder than it should've been because I messed up my warmup.

CGBP - 68.75 x 8 x 3 - Easy. Elbows felt good.
Curls - 35 x 8 x 3 - Easy.
Crunches - 10 kg x 12/12/12 - Hard. These are def. felt in the abs more than the cable crunches! I'll utilize a rep progression with these. Once I get to around 20 reps per set I'll up the weight.

Some shoulder pain during workout, otherwise pretty nice. External rotation seems to be the issue to work on. Grip strength coming back slowly.
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Old 09-30-2013, 11:01 AM   #52
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DL - 165 kg x 5 - Hard. Grip!!! Use mixed grip next time.
That's for sure. I can't double overhand deadlift either.
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Old 09-30-2013, 01:37 PM   #53
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Mohiz, saw the benching question you posted on BBOD Q and A. Two words: Smolov Jr.

Highly effective program if you can give it your all in 3 weeks.
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Old 10-01-2013, 04:14 AM   #54
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Originally Posted by BendtheBar View Post
That's for sure. I can't double overhand deadlift either.
I was using a hook grip, but even that's not enough anymore. I just have to learn the mixed grip. I won't let my grip be the limiting factor.

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Originally Posted by TobesLCFC View Post
Mohiz, saw the benching question you posted on BBOD Q and A. Two words: Smolov Jr.
Thanks, I'll read up on it I have to be patient, though, because as Steve pointed out in his answer, my current progress is still pretty good as it is.
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Old 10-01-2013, 06:27 AM   #55
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I was using a hook grip, but even that's not enough anymore. I just have to learn the mixed grip. I won't let my grip be the limiting factor.



Thanks, I'll read up on it I have to be patient, though, because as Steve pointed out in his answer, my current progress is still pretty good as it is.
It is, but it's quite a fun program rather than hammering away at 5x5 the whole time
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Old 10-02-2013, 05:43 AM   #56
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Wednesday 2.10.2013

Squat - 142.5 kg x 5 x 5 - Medium. Depth looked good. Thighs sore.
Bench - 81.25 kg x 5 x 5 - Medium. Some shoulder pain.
Rows - 142.5 kg x 5 x 5 - Hard.

Shrugs - 147.5 kg x 8 x 3 - Easy.
Skullcrushers - 43.75 kg x 8 x 3 - Medium. Shoulders didn't feel good.
Chins - BW x 8, 8, 6 - Very hard. Grip problems again!
Good Mornings - 112.5 kg x 10 x 2 - Crappy form. How can I just have "forgotten" how to do this exercise? Reset down to 100 kg to find the form again.
Crunches - 10 kg x 13/13/12 - Very hard.

Am I underrecovering or what? The bench and the squat shouldn't be this hard, they should be easy at these weights. In addition the good mornings are horrendous. Increased calories to 4800 per day. My right shoulder stung pretty much the whole workout, but now it feels fine again. I think it's because I have tried to force my elbows down in the squats. It's the rotation that hurts. For now I'll just keep the elbows back where they want to be.

The squats are really hard for my thighs. They aren't used to this. In addition my left hand grip is still poor. Do I have a trapped nerve or something? Is it even getting better at all? I'm not sure. It's frustrating. A couple of weeks ago everything was going great, and now I have all kinds of problems all of a sudden.

I think it's all in my head! I just need to eat even more and work on my shoulder mob. It can only get better.
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Old 10-04-2013, 07:19 AM   #57
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Friday 4.9.2013

Squat - 145 kg x 5 x 5 - Easy Depth was good Found a comfortable place for the bar It's high, right under the traps, but I had to use a "monkey grip" again. It seems to be better for my shoulders, though.
DL - 167.5 kg x 5 - Very hard. Warmed up using mixed grip but used straps for the heavy set. Should've either warmed up using double overhand, or stuck with the mixed grip all the way.
Press - 58.75 kg x 5 x 5 - Medium. Some shoulder pain, but definitely not too bad.
Rows (light) - 127.5 kg x 5 x 5 - Easy. Had to use straps though.

CGBP - 70 x 8 x 3 - Easy. Everything felt A-OK!
Curls - 36.25 x 8 x 3 - Easy.
Crunches - 10 kg x 13/13/13 - Very hard.

Food - the great healer. I must've been suffering from mild overtraining symptoms because this time I had a good - no, I had a GREAT workout! I'm crazy enough to bump the calories up to an even 5k. This should put me back into a nice positive state. It is impossible for me to become fat like I was before as long as I continue training.

From now on this shall be my motto: When in doubt, eat more.
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Old 10-04-2013, 07:50 AM   #58
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Originally Posted by mohiz View Post
Friday 4.9.2013

Squat - 145 kg x 5 x 5 - Easy Depth was good Found a comfortable place for the bar It's high, right under the traps, but I had to use a "monkey grip" again. It seems to be better for my shoulders, though.
DL - 167.5 kg x 5 - Very hard. Warmed up using mixed grip but used straps for the heavy set. Should've either warmed up using double overhand, or stuck with the mixed grip all the way.
Press - 58.75 kg x 5 x 5 - Medium. Some shoulder pain, but definitely not too bad.
Rows (light) - 127.5 kg x 5 x 5 - Easy. Had to use straps though.

CGBP - 70 x 8 x 3 - Easy. Everything felt A-OK!
Curls - 36.25 x 8 x 3 - Easy.
Crunches - 10 kg x 13/13/13 - Very hard.



Food - the great healer. I must've been suffering from mild overtraining symptoms because this time I had a good - no, I had a GREAT workout! I'm crazy enough to bump the calories up to an even 5k. This should put me back into a nice positive state. It is impossible for me to become fat like I was before as long as I continue training.

From now on this shall be my motto: When in doubt, eat more.
Great work mohiz, your work capacity is HUGE !
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Old 10-04-2013, 08:35 AM   #59
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Great work mohiz, your work capacity is HUGE !
Thank you! It took a few months and a lot of calories to adjust to this work load, but after that it's been fine And I do rest a lot between sets.
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Old 10-04-2013, 10:11 AM   #60
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Friday 4.9.2013

Squat - 145 kg x 5 x 5 - Easy Depth was good Found a comfortable place for the bar It's high, right under the traps, but I had to use a "monkey grip" again. It seems to be better for my shoulders, though.
Excellent. Hope you found your groove.
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