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Old 09-16-2013, 01:03 AM   #21
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Getting it done.
Good stuff Mike
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Old 09-17-2013, 12:22 PM   #22
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Quote:
Originally Posted by KD5NFW View Post
Looking good Mike! I've really slowed my squat reps to concentrate on all the form cues!
That's not what I meant. I still do my reps pretty fast because I'm better that way. I mean that the weights I am doing are fairly easy, so I don't have that emotion going that kind of clouds my mind during the rep. Usually, I'm doing warmups without a ton of thought, then up around 80-90% I start to get that oh sh*t feeling creeping in and the reps are more like hurry up and get them over with before I die!

With these weights, there's no "oh sh*t" feeling, but they do get kind of hardish around the 5-8th sets, so I do have to work fairly hard there but my mind is clear so I can feel where I am at and what I should be doing. If that makes sense.

Anyway, rolling right along. Missed yesterday dealing with a hornet's nest that was tunneling into the house! Scared the crap out of me I don't mind telling you. Damn tough to get to sleep last night too! Still, there you go. They're all dead now and life is back to normal. (I hope).

Very pleased with today. After 8 sets of deadlifts Friday, I turned around and did 8 more today. Well chuffed with that. Makes me realize I can do a lot of volume each week on deadlifts much more easily than I thought I could.

Week 2, day 1

warmups: 4 sets of swings

Squat:
6x 5x 240 (109Kg)

Bench:
7x 6x 175 (80Kg) all paused, dead easy*
ss w/ AMAP strict pullups: 2, 2, 2, 2, 1, -1, -1 (held the negative on last two)

Deadlift:
8x 5x 245 (111Kg)

50 yd Hills: 2

*Bench is very easy, hardest thing is staying tight for the whole set and not spasming my back which might interfere with deadifts. That said, I am going to keep these on track and not bump the weights just yet as I am noticing I am getting much better at staying tight through the set, or if I lose tightness, getting it back before the next rep. I think this will be very beneficial in the long run. We'll see.

Pullups are pathetic as usual, but I'm just going to plug away at them and as I lose weight that will help. They are a great superset with bench though as I like the way it keeps my creaky shoulder from coming unglued.

Going to finish every workout with as many hills as possible. Today was only 2, but other days will hopefully be better and the deadlift volume today makes the ole low back a bit stiff and clunky trying to run.

ANyway, good stuff. There you go. Onward and upward.
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Old 09-17-2013, 12:42 PM   #23
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Good work Mike, and well done on sticking to the program, after a full cycle you will be able to better judge what to mess with..... If anything.
Keep getting them 8 sets of deads on fir as long as you can.
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Old 09-17-2013, 12:42 PM   #24
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Very good stuff. I die after 3 sets each.
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Old 09-17-2013, 08:29 PM   #25
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Gotcha on the squat speed. My bad on misinterpreting what you meant. I think I was dive bombing before, trying to get a bounce out of the hole, which may have initiated my groin injury, so I am trying to stay really controlled on all my reps.

Strong session there Mike! Lifts are looking good
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Old 09-19-2013, 12:04 PM   #26
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Well that's more volume then I ever managed on the same program.

There is so much going for this program:

Practising technique as mentioned before
Muscle mass from massive volume and frequency
Increased work capacity
Increased endurance
Some cardio depending on rest periods
Bumps up metabolism due to amount of muscle tissue worked

So even if you came off it and your 1RM hadn't improved - which is unlikely - there is still a heap of benefits to reap from it.

Well done and upwards, onwards.
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Old 09-19-2013, 03:25 PM   #27
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Indeed, staying tight on bench for anything more than 3 reps is very tough. It took me about 1 year to figure it out and to immediately notice and reset tightness while holding weight at lockout, and then continuing on with more reps. It will just come with practice. To me anyway, bench is a more technical lift than squats.

Nice work all around - especially the supersetted pull-ups!!
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Old 09-19-2013, 05:03 PM   #28
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Thanks fellas! KD, I used to dive bomb them too! So you are right in that I have actually slowed down my descent just a little. I forgot about that as I did that a while ago and was more thinking about how the lift itself is slowing down in my mind while I am doing it. Much easier to hit cues and be consistent.

Thanks Tann. All good points and all things I hope to get out of this program. I've let myself get too fat and need to get into better shape and I am convinced that will help my strength as well. We'll see.

Haha Jim! To me, deadlifts are more technical than anything else!! I can bench all day every day it seems like sometimes. And those pull-ups had my lats on FIRE! Holy Moly. Affected the chin-ups today for sure.

ANyway, I was totally knackered yesterday so took the day off except for some stretching and recovery stuff.

Today was pretty good until deadlifts, which were harder than expected and I was pretty much in survival mode by the end. Still, there you go.

Week 2, day 2

warmups: 3x rowing

Squat:
6x 5x 240 (109Kg)

Bench:
8x 6x 175 (80Kg) all paused, no problem
ss w/ Chin-ups: 3, 3, 2, 2, 1, 1, -1, -1 (held negative as long as possible)

Deadlifts:
5x 5x 245 (111Kg) First and last sets were absolute murder, middle sets went OK.

50 yd Hills: 5 (w/only rest being walk down to bottom and immediately go again.)

I'm cycling the sets, so today was 8 with bench and less with squats and deadlift. I had intended another set with deadlifts, but that was not happening. Partly due to my hands though. All these sets are really tearing up my hands. I've got basically a blood blister on one finger that is killing me and all my callous' are in bad shape.

Btw, NOT looking forward to 8 sets with squats Saturday though I don't mind telling you! Haha.

I'm usually good for 5+chin-ups, but no chance of that today. The 3s sets were ridiculously hard. Still, no where to go but up.

Hills were absolutely brutal, but was running out of time so wanted to try some short rest and see how that plays out.

There you go. Onward and upward.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 09-20-2013, 01:12 AM   #29
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This requires some insane strength Mike ... loads and loads of volume in your log ... keep charging hard Sir ...
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Old 09-20-2013, 10:15 AM   #30
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Volumous work there Mike! I agree I would NOT be looking forward to 8 work sets on squatz :eeK: You will crush them anyway though!
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