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Old 06-02-2014, 06:51 PM   #1
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Default The Summer of Paradox



Old log:
http://muscleandbrawn.com/forums/showthread.php?t=14967

With the summer months starting, and school winding down, I might actually get the time to put in a solid training effort.
I'll be training M/W/F, consisting of Sq,B/DL,B/Sq,B. The first little bit will see OH on Wednesday instead of bench. I will also try to run some hills on Tues/Thurs, and get in for an extra day on Saturday as often as possible.

The first training session was today:
02/06/14
Front Squat
135 x 5
155 x 5
185 x 3
205 x 3
225 x 3 x 5 sets

High Bar Squat
225 x 5
275 x 3
315 x 5 x 5 sets

Bench
Bar x stuff
135 x 5
155 x 5
185 x 5
205 x 3
225 x 3
255 x 5 x 3 sets, x 4 x 2 sets

CG Bench
Skipped, wrist hurting -- try to get this in on Wed maybe

Chest Supported Row
80 lbs x 12 x 3 sets -- way too light, need to bump this quite a bit next week.
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Squat 240kg
Bench 155kg
Dead 262.5 kg
Best Total 645kg
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Old 06-02-2014, 08:20 PM   #2
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Looking good man.
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Old 06-02-2014, 08:25 PM   #3
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Smash
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Old 06-03-2014, 07:02 AM   #4
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Bring forth the summer of destruction.
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Old 06-04-2014, 06:03 PM   #5
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Thanks for checking this out, all.

03/06/14
Hill Sprints

04/06/14 (Today)
Sumo Deadlift
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
335 x 3
365 x 5 x 5
https://www.youtube.com/watch?v=OwYtLt3Vfzw

Conventional Deadlifts
315 x 6 x 4 sets

Military Press
Bar x stuff
65 x 8
95 x 8
115 x 5
135 x 8 x 4 sets

Back Extensions
+25 lbs x 10 x 5 sets

Dips
BW x 8 x 4 sets

Suitcase deadlifts
155 x 10 sec/side x 5 sets
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Squat 240kg
Bench 155kg
Dead 262.5 kg
Best Total 645kg

Last edited by Paradox; 06-04-2014 at 07:27 PM.
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Old 06-04-2014, 08:06 PM   #6
BendtheBar
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Good tugging amigo.
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Old 06-06-2014, 11:55 AM   #7
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Thanks, Steve.

----

Bored at work, so fun with numbers time --
After today's training session, my week breakdown of working set reps is this:
Total weekly squat reps (includes front squats) = 80
Total weekly bench reps (includes close grip) = 84
Total weekly deadlift reps (includes sumo + conventional) = 49
Total weekly OHP reps = 32
Total weekly reps = 245

My first 3 to 4 weeks of training (haven't decided on the length of this phase yet) will have the same rep schemes with linear progression of weights, so total phase reps will be between 735 and 980. This is quite low, and will go up to 1100 or 1200 next phase (if a 4 week phase, that is).
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Squat 240kg
Bench 155kg
Dead 262.5 kg
Best Total 645kg
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Old 06-06-2014, 01:13 PM   #8
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Nice work mate.
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Old 06-06-2014, 04:36 PM   #9
Paradox
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Thanks, Linden.

---

Today
High bar squat
135 x 8
185 x 5
225 x 5
275 x 3
295 x 3
315 x 3
325 x 4 x 4 sets
295 x 6 x 4 sets

Bench
Bar x a bunch
95 x 8
135 x 8
155 x 5
185 x 5
205 x 3
225 x 3
245 x 7 x 5 sets

Pull Ups
BW x 5 x 5 sets

Dips
BW x 8 x 4 sets

Planks
__________________
Squat 240kg
Bench 155kg
Dead 262.5 kg
Best Total 645kg
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Old 06-07-2014, 01:51 PM   #10
Paradox
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070614 - Extra day

Pushdowns x 12 x 4 sets
BB Curls x 8 x 4 sets
CG bench x 8 x 3 sets
Seated DB curls x 10 x 3 sets
1 arm DB Skullcrusher x 12 x 3 sets
Preacher Curl x 10 x 3 sets
Dips x BW x 10 x 3 sets
Chest supported row x 8 x 3 sets
Knee raises x 12 x 4 sets

EDIT:
Video from yesterday. Bad angle of bad squatting: https://www.youtube.com/watch?v=PPyrrBa2jmQ
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Squat 240kg
Bench 155kg
Dead 262.5 kg
Best Total 645kg

Last edited by Paradox; 06-07-2014 at 10:42 PM.
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