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Old 10-05-2013, 12:51 PM   #491
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Originally Posted by Dray View Post


BtB, what are your thoughts on deficit SLDL in place of RDL? I need something to use for Leg day (Density version).

Personally I don't like and RDL or SLDL where the lower back tightness breaks and the lower back rounds. I don't think the risk is worth it.

You could try Dimel Deadlifts. Those are an arse kicker.

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Old 10-06-2013, 10:33 PM   #492
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Thanks, BtB. I'll have to think about that a bit more. Trying to really work the hamstrings (other than with leg curls), and RDL (per the original program) does work - either I just have to get used to them (which I could), or try another new thing...


Week 2 Day 1: Chest & Triceps (Strength Mode)

Bench: 85kg/187lb x 3,3,3,3,3,3,3,3 (2:00 rest between sets)

DB Bench: 32kg/70.4lb DBs x 10, 36kg/79.2lb DBs x 9, 38kg/83.6lb DBs x 6

Cable Flies: some

Tate Press: 24kg/52.8lb DBs x 9,9,10

Overhead Rope Tricep Extension: some


Seems like I chose the right weight for bench, and other stuff. Probably could've used more with a couple of things, but this just means that for bench, 87.5kg/192.5lb next time around (in two weeks from today) should be no problem, then 90kg/198lb the one after that.
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Old 10-07-2013, 07:19 AM   #493
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Good work. Keep the benching up.
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Old 10-07-2013, 07:31 AM   #494
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Good stuff, Dray. Keep smashing.
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Old 10-07-2013, 10:24 AM   #495
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Good benching. Love the approach.
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Old 10-07-2013, 11:32 AM   #496
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Boobs are gonna be sore after that Dray
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Old 10-07-2013, 02:01 PM   #497
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Fine benching Dray!!
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Old 10-07-2013, 03:22 PM   #498
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Chest killing workout, nice!
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Old 10-07-2013, 06:35 PM   #499
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Great work Dray, smash on
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Old 10-07-2013, 11:16 PM   #500
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Cheers, guys!

And thanks for dropping by and commenting, Wesker. I'll make sure to check out your journal, log, uh... thing, as well.


Week 2 Day 2 - Back (Density Mode)

Deadlift: 162.5kg/357.5lb x 15 rest pause (15/15)

Underhand Grip Barbell Row: 85kg/187lb x 15,8,6,7,7,7,8 rest pause (58/30)

Wide Grip Lat Pulldown: 81.8kg/180lb x 13,7,6,6,5,6,7 rest pause (50/30)

Standing Cable Crunch: 140lb x 12,12,15

Standing Calf Raise Machine: 420lb x 15,15,15 (feet straight / pointed out / pointed in)


Calves twice a week seems a good idea. They are lagging a bit, and it doesn't tax me or take much time, tacked on at the end of a deadlift- or squat-based session.

Could really feel the lats contracting and stuff, with the rows. More than ever before.

Deadlifts in that semi-RP mode are a killer, that's for sure. It feels like cardio, lol. But in a good way.
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