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Old 12-02-2013, 06:48 PM   #211
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Knees are feeling pretty rough. This training style is starting to take it's toll. Hopefully I can keep it together for a few more weeks. Today I added light knee wraps, a belt, and wrist wraps to try to take some of the strain off. Honestly, I think it just added annoying extra work, but you never know. Maybe I would have blown a knee if I hadn't taken the time to wrap.

Squat-
warmup with lots of squats, blah, blah, blah.

Pin squats, walked out, pin position 9-
275x5
315x5
365x5
405x5
405x5
405x5

I'm tired and hungry. Really, really hungry.
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Old 12-03-2013, 11:37 AM   #212
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Keep those knees healthy. Keep killing it.
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Old 12-03-2013, 12:38 PM   #213
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The program evolution continues. I've realized that the partial pin squats alone aren't going to get me where I want to be, and might mess me up along the way. Because of this I'm changing things up a little. Once a week I'll be doing a session of heavy partials. This weekly session will alternate between squats and deadlifts. In the middle of the week I'll do a dynamic/bodybuilding session for the lower body. I'll do a similiar split for the upper body involving one max bench day and one bodybuilding day. This will add up to 4 sessions a week.

I need to take it easy on my body, and these partials are HARD. Hard mentally, hard physically, and hard on my CNS. I need more time to recover, and I also need to do more full ROM work to make sure my strength doesn't end up getting to ROM specific. The dynamic session will have more to do with recovery and movement pattern training than it will with a belief in the value of speed training itself.

I feel like I'm finally ready to start building my bench again, but again, I need time to recover and a second upper body day to make sure I'm not neglecting my shoulders and upper back like I was back when I was doing more specific powerlifting programs.
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Old 12-03-2013, 01:22 PM   #214
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smart move adding wraps for heavy lifts...

more variety in your routine is good too.

Welcome to mandatory periodization!
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Old 12-03-2013, 02:25 PM   #215
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I got the afternoon off, so I hit the gym for my upper body assistance/bodybuilding day. Each of the 4 exercises are done for 3 working sets of 8 for shoulders and 12 for back.

Seated military press-
45x15
75x8
95x8
135x5 (Got a little ambitious there)
115x8
115x8
115x8

Wide, opposing grip cable rows-
70x12
100x12
100x12
100x12

Lateral raises-
15x8
25x8
25x8
25x8

Pulldowns-
For the life of me I can't remember what weights I used, but I did 3 tough sets of 12.

This is a good conditioning and recovery workout. Nothing too crazy. Basically working the way most people work in the gym every time, not really working too hard. My shoulders are feeling solid for the first time in what feels like forever, so I want to continue to recover without pushing it too hard.
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Old 12-05-2013, 01:08 PM   #216
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Feeling really good about this particular plan at the moment. Today was dynamic lower/lower assistance day. I was able to do everything I wanted to do, but unfortunately I had to go to 2 different gyms to do it. No worries, that's the downside of training with lots of "stuff".

Gym 1- "Functional fitness" gym (I hate that term.)

Speed box squats with pink bands-
45x8
135x8
185x5
225x3
225x3
225x3

Wide stance Good Mornings with pink bands-
45x8
95x8
95x8
95x8

Gym 2- commercial gym

Leg extensions-
80x12
90x12
90x12
90x12

Leg curls-
65x12
65x12
65x12

GHR-
BWx8
BWx8
BWx8

Abs on GHR-
BWx8
BWx8
BWx8

This session was similar to my upper body assistance day. The only thing I really pushed myself on was the speed squats, where of course I moved as fast as possible.

Bands are fun. I really want my own set so I can start using them at home, but for now I'll settle for the bands at the functional fitness gym that are really meant to help weak people pretend to do pullups.
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Old 12-08-2013, 02:04 PM   #217
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I've been busy with projects for the last few days, so I haven't been able to train. I decided to combine my deadlift and bench days today and get some quick work in. The original plan was to do partial movement training for deads, but the only gym I had access to today has crappy bars and no chalk, and it's also been a few weeks now since I've deadlifted at all, so I did some speed pulls instead. I'm trying to take it easy on myself so I don't get all torn up now that I feel pretty healthy.

Speaking of feeling healthy, I've been pretty happy with how I've responded to the work I've been doing. Shoulders and knees feel good, and I'm cautiously optimistic.

Bench-
45x12
135x10
185x5
225x3 (Post-injury PR)

Close grip bench-
135x7
135x12
135x15

Speed pulls-
45x15
135x5
225x5
275x3
275x5
275x5

Pendlay rows-
225x5
225x5
225x5

It's been cold here. Crazy cold! The kind of cold that makes you want to stay in the house, make hot chocolate, and watch movies. It hasn't gone over freezing here for 3 days. It took every inch of my motivation to get to the gym, and even though I know I need to work my ass off if I really want to keep getting stronger, I also have to monitor my intensity. I'll get it in when I can though.

Upper and lower dynamic/bodybuilding days in the next few days, depending on how I feel. Hopefully the temperature warms up and I'll get some motivation going again.
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Old 12-08-2013, 05:00 PM   #218
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Been busy! So busy you need an extra gym!

Temps have hovered around zero here...sucks!
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Personal goals:
BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
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Old 12-08-2013, 05:23 PM   #219
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Gettin it done man, hope the pressing keeps feeling better.
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Old 12-08-2013, 09:22 PM   #220
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Keep killing it Soldier.
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