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Old 03-05-2014, 01:52 PM   #31
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I'm amazed at how many calories that sucker had compared to a Subway sub.
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Old 03-05-2014, 03:09 PM   #32
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Quote:
Originally Posted by Squatter View Post
I liked how you explained Pendlay Shrugs - that is actually how I have been doing them for years, but I didn't know they actually had a name! I do stay tight though when bar is on the pins briefly.

Good work on the diet front as well. Conrol of temptations is crucial!
I like them for the same reason I like pendlay rows. It's so much easier to maintain a proper spine angle and actually hit the muscles you're trying to train.

Quote:
Originally Posted by BendtheBar View Post
I'm amazed at how many calories that sucker had compared to a Subway sub.
I was blown away. There was barely any meat on it too!
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Old 03-05-2014, 03:23 PM   #33
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Last night I had a horrible headache. I blame my inability to eat enough food because of some mix ups at work. I ended up consuming less than 1200 calories yesterday, and I also didn't have any carbs (1 of these I can take...not both at the same time!). Anyways, I popped a Tylenol PM and actually got a good night of sleep. This morning, however, I had some stomach issues. I went to the clinic, and they gave me 24 hours of "quarters", which means I can't work and I'm supposed to stay home.

Luckily I was still able to train. Today was heavy bench press, and it wasn't easy. Me ego took a big hit as well. To go from hitting a deuce with 315 to struggling to get out doubles with 245 is not enjoyable. All the more motivation to hit it hard and get things moving.

Bench press-
45x10
45x10
135x8
185x5
225x3
245x2
245x2
245x2
245x2
245x3

CG bench-
215x3
215x5

Bench with a pause 1" off the chest-
165x10
165x8

Wide grip BTN OHPs with a 3 second hold at the top-
45x5
45x5
65x5
85x5
95x5
95x5

Lateral raise-
10x12
20x12
20x12
20x12

Pull ups-
BWx7
BWx5
BWx4

I tried to hit it hard, but I just don't have the strength to do lots of heavy work. I'm working hard on my form and getting things really tight. I'm extremely surprised at how much my close grip work is coming along. I'm almost handling the same weights with a close grip that I can do with any other grip, which is a complete 180 from the way things were before.

I need to get my bench setup tight so that I'm ready when the test kicks in and the numbers start heading north. I've gotta go about this smart to make sure I can stay healthy and keep progressing, even if that means the progress won't be as impressive.

315 remains my goal for this cycle, although at this point that may be optimistic.

I decided to take advantage of the fact that I didn't have to go back to work and also make up for my low intake yesterday by getting a pizza for my post training meal. It seemed like an opportune time to splurge a little.
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Old 03-05-2014, 09:32 PM   #34
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Quote:
Originally Posted by Soldier View Post

Bench press-
45x10
45x10
135x8
185x5
225x3
245x2
245x2
245x2
245x2
245x3

CG bench-
215x3
215x5

Bench with a pause 1" off the chest-
165x10
165x8

Wide grip BTN OHPs with a 3 second hold at the top-
45x5
45x5
65x5
85x5
95x5
95x5

Lateral raise-
10x12
20x12
20x12
20x12

Pull ups-
BWx7
BWx5
BWx4



I decided to take advantage of the fact that I didn't have to go back to work and also make up for my low intake yesterday by getting a pizza for my post training meal. It seemed like an opportune time to splurge a little.
Thats still one hell of a session even though you didn't feel good.

And my problem is I splurge to dame much.
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Old 03-05-2014, 10:03 PM   #35
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Originally Posted by CaseyB1987 View Post
Thats still one hell of a session even though you didn't feel good.

And my problem is I splurge to damn much.
Oh believe me, I hear you there. In the last 2 days I've had 2 meals in front of me that didn't get finished. You know my stomach is messed up when that happens, because I NEVER leave any food on my plate. Or the plates of those around me. I've always had control issues with eating, which is why now I log almost all of my intake. I plan out my food for the day every morning, then all I have to do is follow the plan. It comes across as obsessive, but it's what I have to do.

Lately most of my intake has been eggs, ground beef, protein powder, carb powder, and granola bars, along with a shit load of water flavored with Mio. I wish I could have a more diverse intake, but it's easier to track things this way.
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Old 03-06-2014, 09:07 AM   #36
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Stomach still doesn't feel awesome, but I'm going to go ahead and go back to work in a couple hours. Did my second injection yesterday. My vials are really small and only 500mg each, which is very convenient because all I have to do is take 1 vial every week. Makes dosing much easier.

Anyways, I used my other butt cheek, and for some reason it hurt a little more after the fact than last time, but not too bad. I've still got around 2 weeks before this stuff even kicks in, so for now I'm just going to keep hitting it hard so I'm ready.

Edit- I ended up going back to the clinic at work and got another 24 hours of quarters. I thought I felt better, but I was completely wrong. Stomach is cramping up and causing lots of discomfort. Not sure if I'll be able to do my planned squat session today. If not I'll just hit it tomorrow.
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Last edited by Soldier; 03-06-2014 at 11:56 AM.
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Old 03-06-2014, 10:54 AM   #37
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I hear ya 100% on the bit of an ego hit on bench, as I went thru the same thing on squats last Winter, but I know you will have a similar outcome as I have as I am now hitting numbers way above my old maxes. I know you will press even more than 315 soon enough.

I of course agree on the health front, as I now firmly believe, at least at my age, that big numbers and good form follow health.

Looking forward to following along from this point Soldier! Also enjoy reading your write-ups.
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Old 03-06-2014, 11:58 AM   #38
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Quote:
Originally Posted by Squatter View Post
I hear ya 100% on the bit of an ego hit on bench, as I went thru the same thing on squats last Winter, but I know you will have a similar outcome as I have as I am now hitting numbers way above my old maxes. I know you will press even more than 315 soon enough.

I of course agree on the health front, as I now firmly believe, at least at my age, that big numbers and good form follow health.

Looking forward to following along from this point Soldier! Also enjoy reading your write-ups.
Thanks Squatter!
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Old 03-07-2014, 03:34 PM   #39
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Yup, 3rd day in a row off work with a stomach virus. I'm feeling better than I was yesterday, and I'm definitely coming out of it, but I'm not feeling great, and certainly not feeling strong. But I still hit some squats today. Lack of food and dehydration hit me hard when the weights started to climb, and I got exhausted much sooner than I should have during the session. Once again, I ended a squat session with little to no assistance work. I'm ok with this because I don't have the issues with my lower body that I do with my upper body, and the squat hits so much more on its own than the bench does anyways.

Rep squat day;

Squat-
45x8
135x8
185x5
225x5
275x8
295x8 (Matches current PR. Harder than it was last time.)

Front squat-
135x5
155x5
155x5

I still hate front squats.

Pause squats-
135x5
185x5
235x5
235x5

Abs on GHR-
2 sets of 10

My abs started to cramp up again when I tried to train them. I just need to make sure I hit them at least 2 times a week to get my conditioning up.

This may not look like a ton of volume, but I rested a lot between sets and pushed hard when I had the bar on my back. The 295x8 matches a PR I had a few weeks back, but it's more impressive considering my current state of health. By the time I got to the pause squats my legs were screaming and my hips didn't feel awesome.

Truth is, I added weight to what was In the program. I was only supposed to go up to 255 on my squats and do 2-3 sets of 8-12 reps, but this session is very similar to the work I've been doing for a little while, so I knew that 255 wasn't enough. Hopefully I won't regret that tomorrow, lol.

Now, if you'll excuse me, I have to eat the last piece of this pizza. It's not easy trying to make up for all those calories I missed out on yesterday!

Bodybuilding day tomorrow.
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Old 03-08-2014, 02:38 PM   #40
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Bodybuilding day. Today was all about shoulder health/strength, with a few extras thrown in for fun.

Upper body warm up, performed with 2.5lb plates-
20 lateral raises
20 rotator cuff raises
20 bent over OHPs

At this point I did a few other rotator cuff/rear delt activation movements to make sure I was completely ready to actually work my shoulders.

Standing military press-
45x12
75x8
95x5
115x5
135x5

Push press-
135x7
135x8

High pulls from blocks-
135x12
165x8
165x9

Pendlay shrugs from blocks-
225x10
315x10
315x10
315x10

Close grip bench-
45x12
135x12
185x9
185x7
185x7

Lateral raise-
25 to failure
25 to failure
15 for 3 rest-pause sets to failure

Superset of CG pushups and inverted rows with rings-
I did 3 supersets, going back and forth on each until failure to get a good arm pump going. Rows were done with a focus on the biceps.

Incline curls-
20 to failure
25 to failure
30 to failure

Abs on GHR-
BWx5
BWx5
BWx5

After I was done I went home and chugged like 5 cups of chocolate milk. It's time to get back to work now that my stomach virus is all gone.
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