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Old 12-02-2013, 06:24 AM   #11
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Default Day 1 of my deload week

I got a lot of rest last night and had a lot of coffee this morning so I had to resist the temptation to lift heavier than my planned 60% on all my lifts. I succeeded in the end, however.

My goal this week, aside from taking it easy, is to improve on my form (especially my core lifts) and concentrating on breathing. Since today was bench day and I feel my bench form is pretty solid, I was mostly focused on breathing. Here's what my lifts looked like:

Bench 4x12 (50kg)
incline DB bench 4x10 (20kg DBs)
close-grip bench 4x8 (40kg)
Dips 4x10 (60kg)

Tomorrow is leg day. I plan on putting a lot of effort into my squat form.
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Old 12-02-2013, 03:05 PM   #12
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Good form is the key!!
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Old 12-03-2013, 11:36 AM   #13
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Originally Posted by moeheep View Post
Good form is the key!!
I know, right? Especially when you have sketchy back issues to begin with.

Despite being at 60% normal weight, I felt like I got a good workout today, especially with my quads. During squats I was concentrating on looking up and pulling the bar to my back.

I squatted 4 sets of 50kg for 12 reps today and I was concentrating so hard on keeping the bar pulled close to my back and looking up that I think my balance was forward a little more than it should have been which may have contributed to my unplanned quad workout.

Otherwise I think I got a little lazy on my siff-legged deadlift (I tend to do this when I have light weight... always gotta remind myself what I'm there for). My back's a little sore today. And not in a good way. A LITTLE sore. Should be able to make it through the day no problem.

We'll give it a rest tomorrow and then it's back day on Thursday.

Thanks for the reads and comments, guys!
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Old 12-03-2013, 11:42 AM   #14
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Destroy those legs.
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Old 12-03-2013, 01:18 PM   #15
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Feel the vibrations!
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Old 12-05-2013, 11:13 AM   #16
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Originally Posted by BendtheBar View Post
Destroy those legs.
Yeah, no problem! My legs are still a little destroyed today from my "deload leg workout" on Tuesday. Had my deload back workout today and it felt much easier than the leg workout. Here's what it looked like:

machine-assisted pull-ups: 4x12x60kg
machine-assisted chin-ups: 4x10x60kg
barbell rows: 4x12x40kg
cable rows: 4x10x50kg

One more day of deloading and then it's back to the heavy stuff.

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Feel it! Feel it! bom bom bom bom bom... bom bom bom bom bom...
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Old 12-06-2013, 07:47 AM   #17
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ahh... Last day of my deload week. I'm going to give this program at least another 4 weeks, but I'm starting to think my body is better suited for full-body workouts. Even with 60% of my normal workload, my body continues to be significantly sore from each workout every day. I have the time and energy to do the workouts and I enjoy exercising 4 times a week, but it feels a little like overkill when I get to the last couple sets. Maybe this routine would have been better for me 2 years down the road or so.

Anyway, I'll see if I can get some good progress in for the upcoming weeks and if I'm still plateauing/backtracking or in pain every day I'll think about switching to a 5x5 workout. I have a few spreadsheets downloaded and one looks like a pretty good fit for me, but we'll see...

Here's what I did today:

Military Press: 4x12/10/8/6 (25/27.5/30/35kg)
Seated DB Press: 4x10 (10kg DBs)
Shrugs: 4x8 (30kg DBs)
Upright row: 4x12 (25kg)
Bicycle crunches: 5x20
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Old 12-07-2013, 03:36 PM   #18
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the closer to full body the better for me. 3 days also seems to be optimal. the older you get the more recovery you will need, but you do have to keep the frequency sufficient to allow you to stay in the groove and maintain your strength progression.

don't worry. as soon as you figure it out, it changes!
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Old 12-07-2013, 07:02 PM   #19
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If full body's feel better go back for sure. No sense training with something you feel isn't the best for you.
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Old 12-09-2013, 06:35 AM   #20
BobbyMac
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Quote:
Originally Posted by jdmalm123 View Post
the closer to full body the better for me. 3 days also seems to be optimal. the older you get the more recovery you will need, but you do have to keep the frequency sufficient to allow you to stay in the groove and maintain your strength progression.

don't worry. as soon as you figure it out, it changes!
Yeah, I feel like I'd be able to handle this workout in my early or even mid 20s, but that was 10 years ago...

Quote:
Originally Posted by BendtheBar View Post
If full body's feel better go back for sure. No sense training with something you feel isn't the best for you.
You're absolutely right. I think what I'll do is use these next 3 weeks to slowly reduce my reps from 12 to 5 and increase my weight while sticking to the same program. I'm going to have to deload/finagle my workouts after that since I'm going out of town for the holidays. Then I'll start up with a 5x5 program in 2014.

Until then though, I'll need to be pushing some heavy-a** weight.

I felt really strong today. I don't know if it was the deload week, longer rest intervals between sets or the gangsta rap playing at the gym (it gets me hype), but I felt great today.

Here's what my lifts looked like:

Bench: 3x12, 1x10 (87.5kg)
Incline DB Press: 4x12 (32kg DBs)
Close-grip Bench: 4x8 (70kg)
Dips: 4xMax (bodyweight) - 9,9,10,8

Looking forward to leg day tomorrow.
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