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Old 03-22-2013, 09:55 PM   #351
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Thanks...you're all too kind...

I still feel like I'm at maybe 60% of prior, but it does feel good to keep marching forward.

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Originally Posted by OneMorePlate View Post
Nice Progress, 2 plts going for a ride again soon. I'm hook on the feeder sets as you call them.

See Mike makes reference to possibly an injury, What happened if you don't mine me asking?
I herniated two lumbar discs and had surgery in 2000. Lost 25 lbs of muscle and had to start over from zero.

Short version...came back better than before. Just have to be paced and consistent, but most days, I'm just fine.
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Old 03-25-2013, 08:25 PM   #352
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Lots going on...lower energy...missed a rep or two...

Warm up
Trap Bar DL - 165x10
BTNP - 45x10, 65x10
Prison Row - BWx10
Suitcase DL - 135x3/side
Uni DB Press - 20x20/side
Lateral DB Fly - 12x20
Pull up - BWx9
...planned 10...could have done it but felt wiped at that moment..

Dead Lift
225x3
245x3
255x3
265x1
275x1
285x1 ...Went well...

Military Press
95x8
115x8
125x5
135x5
145x3
155x2 ...Missed the triple. 155x3 would be a 3 rep PR match. Another day...

Pendlay Row
135x5
165x5
175x5
185x3
195x3
205x3 ...These are still a high point of the workout...the DLs and MPs don;t seem to affect them.

Military Press
95x15 (feeder)
45x20 (feeder)

...a little make-up work for the missed rep...
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Old 03-25-2013, 08:36 PM   #353
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Great work JD! Strong stuff bud, your warmups longer than my whole workout !
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Old 03-25-2013, 08:38 PM   #354
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Quote:
Originally Posted by jdmalm123 View Post
Military Press
155x2 ...Missed the triple. 155x3 would be a 3 rep PR match. Another day...
Looking a little closer at this...When I hit the 165 PR I did:

105 5
125 5
135 3
145 3
155 1
165 1 ...Which is 2310 lbs...

Today I did:

95 8
115 8
125 5
135 5
145 3
155 3 ...Which is 3880 lbs...

That's over 1500 lbs more work this session... dialing it back a little bit would probably get me the triple....
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Old 03-25-2013, 08:38 PM   #355
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Quote:
Originally Posted by Hunterace View Post
Great work JD! Strong stuff bud, your warmups longer than my whole workout !
My engine is in worse condition and needs the warm up!!
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Old 03-26-2013, 09:16 AM   #356
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Quote:
Originally Posted by jdmalm123 View Post

I herniated two lumbar discs and had surgery in 2000. Lost 25 lbs of muscle and had to start over from zero.

Short version...came back better than before. Just have to be paced and consistent, but most days, I'm just fine.
My Friend had this happen he was near 300 at the time dropped to 249 he has made pretty much a complete recovery. Older and wiser sure you will be successful in whatever goals you set.


Quote:
Originally Posted by jdmalm123 View Post
Looking a little closer at this...When I hit the 165 PR I did:

105 5
125 5
135 3
145 3
155 1
165 1 ...Which is 2310 lbs...

Today I did:

95 8
115 8
125 5
135 5
145 3
155 3 ...Which is 3880 lbs...

That's over 1500 lbs more work this session... dialing it back a little bit would probably get me the triple....
Way to stay on top of the tonnage Steady progress. Nice pulling 3 plates by summer?
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Old 03-26-2013, 09:38 AM   #357
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Quote:
Originally Posted by jdmalm123 View Post
Lots going on...lower energy...missed a rep or two...

Warm up
Trap Bar DL - 165x10
BTNP - 45x10, 65x10
Prison Row - BWx10
Suitcase DL - 135x3/side
Uni DB Press - 20x20/side
Lateral DB Fly - 12x20
Pull up - BWx9
...planned 10...could have done it but felt wiped at that moment..

Dead Lift
225x3
245x3
255x3
265x1
275x1
285x1 ...Went well...

Military Press
95x8
115x8
125x5
135x5
145x3
155x2 ...Missed the triple. 155x3 would be a 3 rep PR match. Another day...

Pendlay Row
135x5
165x5
175x5
185x3
195x3
205x3 ...These are still a high point of the workout...the DLs and MPs don;t seem to affect them.

Military Press
95x15 (feeder)
45x20 (feeder)

...a little make-up work for the missed rep...
Great work! Very sold effort. Keep smashing broseph!
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Old 03-26-2013, 12:33 PM   #358
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Looks like a really strong session to me JD No doubt you would have hit that triple with less ramp reps!
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Old 03-26-2013, 02:25 PM   #359
jdmalm123
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Quote:
Originally Posted by OneMorePlate View Post
My Friend had this happen he was near 300 at the time dropped to 249 he has made pretty much a complete recovery. Older and wiser sure you will be successful in whatever goals you set.

Way to stay on top of the tonnage Steady progress. Nice pulling 3 plates by summer?
It was more common than I thought once I started talking to people... glad your friend is on the mend!

3 plates on 4/15/2013 @ 6pm ... I have an appointment!!

Quote:
Originally Posted by BigJosh View Post
Great work! Very sold effort. Keep smashing broseph!
Thanks!

I smash brosephs any chance I get!

Quote:
Originally Posted by KD5NFW View Post
Looks like a really strong session to me JD No doubt you would have hit that triple with less ramp reps!
Thanks...results were good even if it felt underpowered.

I think you're right...going to repeat the weights with a few less reps next week and test the theory.
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Old 03-26-2013, 03:23 PM   #360
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Nice investigative skillz jd!!

I remember an article I read by Mr. Ripptoe talking about the warm up. Something to the effect that the w/up is not just a prelude, or separate from the workout - it IS the workout.

Your warm ups are very well thought out buddy. A little less volume prior to, and that 3RM might just become a 5RM!! GO GET IT SIR!
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