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Old 10-10-2013, 07:22 AM   #511
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Oh yeah Seated BTN press. That is my jam. Way to kill it Dray
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HT: 5'10" WT: 220
Deadlift 455 Squat 405
Bench 355 Push-press 275
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Old 10-10-2013, 07:45 AM   #512
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Big work on those BTN presses. Like the Arnolds in there as well.
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Old 10-11-2013, 01:16 AM   #513
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Thanks, guys.


Week 2 Day 4 - Legs (Density Mode)

Squat: 100kg/220lb x 10,3,3,4,3,5,3 RP (31/30)

Leg Extension: 43.2kg/95lb x 14,8,7,6,8,10,10 RP (63/40)

Romanian Deadlift: 100kg/220lb x 11,3 RP (*/35)

Hamstring Curl: 43.2kg/95lb x 14,8,5,6,6,6,9 RP (54/40)

Standing Calf Raise Machine: 440lb x 20,20,15 (feet straight, pointing out, pointing in)

(RP = rest pause)

So, today I learned (again...) that my "conditioning" (cardio, etc.) is crap. Rest-pause squats nearly killed me, derp.

* Also, RDLs suck. I hate them - too much lower back in the lift, or at least, the way I do them. This is why I decided to do some hamstring curls instead - I know they work the hams hard, and not much else (like, the calves a bit, say). We don't have a GHD; otherwise I would try some GHRs. Doesn't leave that many options...
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Gym PRs: Squat 160kg/352.7lbs, Bench 112.5kg/248lbs, Deadlift 220kg/485lbs, Strict Press 72.5kg/159.8lbs

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Old 10-11-2013, 02:42 AM   #514
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Hmm no rdl. What about good mornings, narrow or wide. Or the dreaded, sumo stance SLDL. That one is evil.
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Old 10-11-2013, 12:35 PM   #515
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Nice session, Dray. I'm also not a fan of RDL, you could try doing GHR with a pulldown machine... I saw a video of it somewhere.
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Old 10-11-2013, 10:23 PM   #516
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Thanks, guys.

I think I'll just "split the difference" (and mix up m' phrases...) and go for rest pausing hack squats* and hamstring curls, instead of leg extensions and <compound hamstring lift goes here>. Don't like leg extensions much either, to be honest. So this might be the best solution for me.

Hams are sore today, which means they've copped some cruel and/or unusual punishment. In other words, leg curls probably did the trick. Quads are also sore. But there's lots of moving around on foot today, which will only help.


That's my first two-week cycle done, though I accidentally did two weeks of Density Mode workouts for the back, instead of one Density and one Strength. My first ever Strength Mode back workout will therefore be next Thursday - looking forward to it! Deadlifts 8x3, oh yeah.

Just hope my "strength endurance", aka conditioning, improves. I guess it will, via continuing with this routine.


* Or, of course, there's front squats. For either the Strength day, or the Density one.
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Gym PRs: Squat 160kg/352.7lbs, Bench 112.5kg/248lbs, Deadlift 220kg/485lbs, Strict Press 72.5kg/159.8lbs

My new training log

Last edited by Dray; 10-11-2013 at 11:12 PM.
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Old 10-12-2013, 01:00 AM   #517
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Quote:
Originally Posted by Dray View Post
Thanks, guys.


Week 2 Day 4 - Legs (Density Mode)

Squat: 100kg/220lb x 10,3,3,4,3,5,3 RP (31/30)

Leg Extension: 43.2kg/95lb x 14,8,7,6,8,10,10 RP (63/40)

Romanian Deadlift: 100kg/220lb x 11,3 RP (*/35)

Hamstring Curl: 43.2kg/95lb x 14,8,5,6,6,6,9 RP (54/40)

Standing Calf Raise Machine: 440lb x 20,20,15 (feet straight, pointing out, pointing in)

(RP = rest pause)

So, today I learned (again...) that my "conditioning" (cardio, etc.) is crap. Rest-pause squats nearly killed me, derp.

* Also, RDLs suck. I hate them - too much lower back in the lift, or at least, the way I do them. This is why I decided to do some hamstring curls instead - I know they work the hams hard, and not much else (like, the calves a bit, say). We don't have a GHD; otherwise I would try some GHRs. Doesn't leave that many options...
Cool workout mate, that's some serious squatage.
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Old 10-12-2013, 01:37 AM   #518
Dray
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Cheers, Skids. I think it's a good one. Having to change two lifts around on 1 day out of 8 isn't too bad, and apart from that, it's been great.
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Gym PRs: Squat 160kg/352.7lbs, Bench 112.5kg/248lbs, Deadlift 220kg/485lbs, Strict Press 72.5kg/159.8lbs

My new training log
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Old 10-12-2013, 01:47 AM   #519
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Good work dray! Stick to the RP and your conditioning will get bwtter by the week!
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Old 10-13-2013, 10:56 PM   #520
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Thanks, Swede.


Week 3 Day 1 - Chest & Triceps (Density mode)

Bench: 81.25kg/178.75lb x 10,4,3,3,3,3,5 RP (31/30)

DB Bench: [2 x 32kg/70.4lb DBs] x 12,5,2,3,4,4,8 RP (38/30)

CG Bench: 71.25kg/156.75lb x 8,3,1,3,3; 70kg/154lb x 4,5 RP (*/30)


I forgot (until the weight reminded me) that I was going to leave CGBP at 70kg. D'oh.

Again I say, this RP (rest pause) stuff is hard work. I would probably rather do chest dips in between bench and close grip, but the gym got rid of the dip station.
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Gym PRs: Squat 160kg/352.7lbs, Bench 112.5kg/248lbs, Deadlift 220kg/485lbs, Strict Press 72.5kg/159.8lbs

My new training log

Last edited by Dray; 10-15-2013 at 12:18 AM.
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