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Old 01-06-2014, 11:03 AM   #111
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Have you had a chance to post a deadlift vid to the M&B forum for critique?
Lots of strong and smart guys here - I've gotten great feedback
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Old 01-06-2014, 11:07 AM   #112
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Quote:
Originally Posted by linedriver465 View Post
Have you had a chance to post a deadlift vid to the M&B forum for critique?
Lots of strong and smart guys here - I've gotten great feedback
No I haven't! I should do that fairly soon. Just trying to get back into the swing of things.
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Old 01-06-2014, 02:14 PM   #113
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Good work Palmer. Keep crushing those squats.
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Old 01-06-2014, 03:31 PM   #114
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Yes sir, decreasing the volume from 5x5 to 3x5, but doing it twice a week. Or might do 3x5 the first day and then add a set the second day.. Etc. Even if it works out that I do 4x5 on the FIRST day because I hit 3x5 on the second day.
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Old 01-07-2014, 11:04 PM   #115
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Real Results 4-day Upper/Lower
W1 D3 Upperr

OHP:
Bar x 10
65 x 5
95 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 4
Basically took 30 seconds rest because some stupid girl rushed me while there was other open squat racks, just so her and her boyfriend could do like half squats, if they were even that low..

HS Iso Row:
1pps x 10 warmup
1pps +10 x 10 warmup
1.25pps x 10
2pps x 10
2.25pps x8

DB Bench:
45 x 10 warmup
60 x 10
60 x 10
80 x 5

Chins:
12
10
6

CGBP superset BB Curls:

CGBP:
155 x 5
155 x 5
165 x 5
165 x 7

BB Curls:
65 x 10
65 x 10
65 x 10

Kinda a shell shock that I used to do 205 for 3 sets of 5 with the CGBP, it's all a comeback though. Really feeling these honestly. I was debating moving OHP to the correct day after BB Bench and doing the DB Shoulder Presses on this day. Overall love this style routine because I can smash more compounds throughout the week, instead of doing a bench and then db's after it.
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Old 01-08-2014, 10:42 AM   #116
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Great work Palmer! Hurry up, my ass, there's an open rack use it! Keep up the great training!
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Old 02-26-2014, 08:30 PM   #117
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Just checking in everyone, I've been reading a lot about training with percentages. I've been doing 5 sets of 3 on the Squat and Deadlift, and 5 sets of 5 on the Bench and OHP.

I was wondering about ramping, as that seems to be the best difference as sets goes on of fatigue and what your CNS is capable of. I was wondering how you guys would ramp that, should I aim to hit my 3rm or 5rm by the 3rd, 4th, or 5th set.. If so I usually start with around 80% if doing 5 sets of 5 and try to hit my 5rm at my last set, and if successful, do I add 5lbs or 5lbs to my 5rm, or virtually no difference? Thanks for any input guys! Also, as of right now for my 5x3 sets i do 80%, 83%, 86%, 88% then 90% of 1rm.. or in other words 100% of my 3rm on the last set.
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Old 02-26-2014, 08:57 PM   #118
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I typically ramp 5 rep sets like this:

60% x 5
80% x 5
100% x 3 sets x 5 reps.

I would add 5 pounds when that last set of 5 reps felt manageable and not dead nuts close to failure.
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Old 02-26-2014, 10:58 PM   #119
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From a different view that would mean only 3 working sets in a sense. Since those 2 percentages are of my WORKING weight, I'm using percentages of my 1rm, somewhere factoring in 90% (3RM) whether it be the last set or the 3rd set. I did today 80 83 86 88 then 90 and crushed my 90% set, with double the reps. It worked well, but also thinking if I wanted to do like 1 set, 2 set, then for the last 3 I would do 90% 1RM.. The first set would be 80 or 83% of max and the second would be 86 or 88%, pretty much asking what other people would do for those, or if they would do it the way I did it today. Doing it the way you said BTB just seems like too big of jumps in weight, but when I was all warmed up today they weight felt like butter and absolutely felt strong as an ox.
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Old 02-27-2014, 08:06 AM   #120
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2/26/14 Legs

Squat:
135 x 8
165 x 5
190 x 3
200 x 3
205 x 3
210 x 3
215 x 6 *PB* Crushed it. Nothing like my 220 x 21 set this summer but oh well, coming back!

Leg Press:
3pps x 10
3pps+25's x 10
4pps x 10
4pps+25's x 10
5pps x 10 *PB*
5pps+25's x 5 *PB*
KILLER PUMP.

Plate Loaded Single Leg Curl:
25's x 10
45+25 x 10
45+25 x 10

Calves Raise Machine:
100 x 20
120 x 20
140 x 20
160 x 15
180 x 12

DONE!
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