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2007/09/02, 02:21 PM
Not to still Pemdas thunder...but gonna put mine on here as well..for feed back....face bok people don't really care abotu it lol
Anyways this is my 3rd 4 week cycle on westside. I feel very strong...and have gained some weight...started at 262ish...now 273ish. I think its good weight...since I feel good and strong. I am gonna start a little bit of cardio...and drop the carbs on DE days...try to drop a little weight...try get back under 270.
Anyways, my lifts i've chosen to use as ME work are:
for lower:
5 stack box squats w/ 45 on top (405/415)
front squat (315)
dl off platform w/ Monster minis (340/354)
good morning off the rack with chains doubled (330/365)
for upper
2 stack press( board press) (315/325)
close grip bench(2 1/2fingers from smooth (295/310w/chains)
floore press (360/NA)
1 stack press w/ minis and monster mini's (NA/180)
Played 1st 2 weeks on westside to see if I peaked in 1 week or 2...couldn't bet my 1st weeks maxes in week 2..so now I rotate every week my ME work.
Numbers above read:(max from 1st cycle/max from 2nd cycle)
those are My PRs..bet all of them except my floore press in a 4 week time period.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/02, 02:22 PM
Also to note in cycle 2/week 4 on a DE day I got a DL PR..455...and it went up easy.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/02, 02:30 PM
today was ME squat
Hips where a lil stiff..So i added a bumber 10kg plate..so I was right at parallel.
My last max was 415..so *90% is ~ 375 so 3 above that. Also gonna start bigger jumps at 1st seem to be tiring myself out.
warm up on bike
Bar weight/10
135/5
185/3
205/3
225/3
245/3
265/2
290/2
310/2
325/1
345/1
365/1
*375/1
*390/1
got ballsy...felt for going for more than 415 belt here down
*420/1 fairly easy
**430/1 again fairly easy...shoulda went for more..but didn't, didn't wanan push it. But a 15lbs increase isn't bad after a deload week.
Lockouts with thick bar*
245/10
295/10
335/10
*not sure of bar weight, my thick bar seems really light, I just kept it at 45 to keep math easier..lol
REV hyper
90/10x2
110/10x2
glute ham+standing abb super set 3X
GHR did these tell a "burn" with a 2 sec hold at top.
2 extra sets of standing abs heavy
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/02, 06:18 PM
tis ok... i wanted to keep a log too. i dont think im dedicated enough to right it all down here nor remember it as i dont record in a book anymore. i just go for feel.
great job tho, it will be good to see how the 2 of you progress...
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2007/09/03, 03:25 PM
1st it is to note my 2 stack press max is only 325...not 340 looked in my log say the number but didn't see the X next to it.
good day today..however one issue..forgot it was memoral day..Say around watching Dirty jobs marathon...instead of getting to gym. So I got there, and 3/4 way through my bench session they call out..."gym will be closing in 10mins" SHIT! But I got what was important done..and got a new PR!
SO anywas today was max effort bench day( I trained ME days back to back...tomorrow gonna be a busey day at work...might not be able to get to gym...plus I felt good...so went on in today.
2 stack press comp grip (max of 325 90%~ 290)
135/5
155/5
185/3
205/3
225/3
245/3
265/3
280/1
*295/1
*305/1
this is where they yell 10mins to close so I only got maybe 2mins rest, but I felt ballsy, and it paid off.
*345/1 Good pause and everything, fairly smooth on way up, slight lil gitch btu got through it. I think I had another 5-10lbs)
Jm press ( 30 sec rest breaks)
95/10x2
115/6
db bench 35/20( tell good brun)
had to leave.
I'm gonna do soem band work tonight before bed..band ext etc....maybe some band push ups. OR I'll go in tomorrow for some GPP and do some then.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/03, 03:37 PM
Sweet nice PR
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2007/09/03, 11:25 PM
Nice PRs Andrew
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2007/09/04, 10:23 PM
Try a little Russian fun to go along with my WSB
Today was a GPP/light day/ active recovery day.
I use Priplans(sp?) table and do the minimal amount of reps for whatever % I want to use. I did 55%-68% today....minimal total is 18 total reps.
Warm up with 10min walk on tredmill
Hip excercises
squats
135/10w/mini wraped around knee's to focas on pushing out
225/5 same
250/6 1TBS for all
275/6
295/6
1 set of step ups BW 10 each leg
1 set of split squats 10 each leg
leg press 1 set of 40
total 18
bench
135/10 w/ mini around wrists working on pulling bar apart
185/6
205/6
225/6
total 18
bench session part kind rough...legs where wore out no leg drive lol
Assorated Shoulder stuff
1 set of 50 cruches on ball
light stretching
10mins on bike
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/05, 08:41 PM
DE squats
5 stacks
200/2 x4 purples
4stacks
200/2x3 purples
3stacks
200/2x1 purple
RDL
185/10x2
225/8x2
split squats with db on opposite shoulder of leg being used
15/10
20/8
one arm rows
55/15x3
shrugs
135/15
185x12x2
heavy abs
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/07, 11:00 AM
what is a stack? I think you mean boards, but 3 boards would be really low.
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2007/09/07, 12:15 PM
I've also been following Priliphin's guidelines on my off days, to get used to back squatting again at lighter poundages. I really like it so far, it's getting me used to the movement again without taking away from my heavy days.
Dude, 1 set of 40 on the leg press...:surprised:...how did you walk with that kinda pump.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/09/07, 10:18 PM
LOl at pump...:dumbbell:
Stacks those aerobic thingys..that you stack up and put the plastic thing on top? I just use the stacks and put a 45on top of it to use it as a "box". Mygym had a actual BOX but someone broke the damn thing.
I use those stacks as boards ...so I do a 2 stack press...which is prolly about 3 boards or so.
Yeah I liek that chart...comes in handy. Help me ad more volume without being over done like you said.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/07, 10:27 PM
DE bench day
ahh just a day..nothing great...
130/3x8 cycle grips used 1mini wraped around me through my hands. Felt good and fast.
incline BB bench
170/6
180/6
fat boy pull ups( knee in purple) 4/4/31/2
lat pull downs 170/8x2...trying to get a little more volume on my lats my goal by x mas is to be able to do 5 pull ups lol.
seated rope rows 50/15x2
straight bar tri 1/2 way pushdowns 110/20x2
light abs
10 brisk walk on tred
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/08, 06:30 AM
thinking abotu deloading my DE work or somthing..feel kinda blah latly on speed days. I give it another week see it it just this week.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/08, 11:03 AM
I'd deload the extra workouts first. Seems to make more sense that if you are feeling run down, you'd drop to the necessities first.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/09/08, 03:18 PM
Those are fine...just the "pushing fast" I guess.
When I deloaded last week...I basicly just did all speed work.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/08, 06:34 PM
You mean when you deloaded last time, right? You're not deloading every week, are you?
============
Quoting from bigandrew:
Those are fine...just the "pushing fast" I guess.
When I deloaded last week...I basicly just did all speed work.
=============
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/09/08, 07:51 PM
NO NO I worked out 8 weeks( 2 4 week cycles)....deloaded last week....started full throttle this week.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/09, 06:05 PM
ME squat
Today started out rough....evident;y my gym turned the thermostate down really low...it was like 65degrees in there...whiel I'm big and have pleantly of insulation....took me a while to get warm.
warm up on bike
warm up on glute ham
Front squats( I hate these) max 315 90%=~285
bar/10
135/5
155/5
185/3
200/3
215/3
230/3
240/3
250/1
260/1
275/1 loose belt
285/1 "
300/1 tighter belt
330/1 tight** new PR
btw I hate front squats...
rack pulls with chains doubled
365/5
405/5
glute ham
35/8x3
bw/10x3
rev hyper
50/20
lower back was fried!
heavy abs
one legged leg curls
50/10x2
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/09, 07:07 PM
Nice man. I going to give the front squat a try tomorrow. Not that I haven't done them before, I just never did them as an ME movement.
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2007/09/09, 10:17 PM
Yeah I hate them lol...i've heard of front squat harnesses? where would i get one?
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/10, 03:17 AM
http://www.frontsquatharness.com/New-Template-for-FSH.htm
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OBSESSION is a word the lazy use to describe the DEDICATED
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2007/09/10, 05:34 AM
i like front squats with straps....relieves stress on wrists and much more comfortable...I also prefer to do mine with a fairly wide stance...20-22" between heels on a box with a pause...
very nice PRs Andrew.
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2007/09/10, 02:48 PM
I do X grip..my arms are too big and thick for a O lifter grip
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/10, 02:50 PM
have to wait on that..didn't realize how expensive they are...guess I just man up...
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/10, 02:52 PM
oh another PR: 14oz bag chips a hoy...10mins...chunky
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/10, 02:53 PM
ewww easy stomch ...easy stomach
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/10, 09:12 PM
Pretty good workout today...usuly on my 2nd wek I do floore presses...got to gym late no way I was gonna get power rack. So I moved my close grip bench to this week.
max 305 ~280 ( 90%)
close grip bench 2 1/2 finger from smooth w/ chains doubled
135/10
185/3
200/3
215/3
230/3
250/3
260/1
270/1
280/1
290/1
325/X(got it off chest, pooped out this was+20 PR attempt)
Skull crushers w/chains too(ehh why not already on there?)
65/10
85/8
95/8
105/6
125/5
140/5
this was easier than I thought today....never done 140 before
1min db inclie epress hammer grip no lockout(40 degree's)
35/35
Liek I said before trying some russian style stuff. Hoping these squats will bring my squat up, and maybe the T release will help my bench too? maybe?
Squats using P's table total reps 12(minimal) used chains on these too( hell why not? lol)
74%=350x6
79%=375x5 (damnit lost the last one, had to bail out)
" " x3 ( tried for 5 more...nope...
not a bad mini squat session...I used no belt and no wraps. My abs and upper back where sore from ME front squats yesterday...Butt was popping up a lil more than I liked...but not every attempt will be perfect right? But it hink this was mainly do to me not setting back alot, and just tiredness.
swapping out the close grip benching..think I done with that and have maxed out far as I can. Think I'll switch to a close grip pin press at about half way...might put some bands on it too...hmmm oh well have 3 weeks to descide.
light abs
2sets of 20 rope press downs.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/12, 11:49 AM
Gpp day yesterday mainly.
Warmed up with some hip work
shoulder rotations
set of 20 on leg press( 8 plates)
20 reps with 135 squat( o style)
bench press
74% 250/7
79% 270/5
total 12
curls 35 30 25 20( stoped at the weight when I felt a good "burn')
30rep db tri ext
22min bike ride
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/12, 10:33 PM
Just thought I brag a lil have a new toy....ordered a manta ray last night from elitefts....looking forward to some high bar stuff...
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/12, 11:59 PM
my gym has a manta ray, and i didnt realize it could be beneficial. i ditched it thinking it was for pu$$ys, like the padded bar. maybe i should incorporate it some...
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2007/09/13, 12:08 AM
Also like to use them for goodmornings too....I tend to want to push the bar lower on my back making it very easy.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/13, 07:50 PM
eeehh today a so so do...learned somthing though.
Not to train over 45% with chains...I was slow as christmas today. So that kinda ruined my day and my workout.
225/2+chains x 4 5 stacks
" " x 4 4 stacks
since I felt slow, did some box jumping squats off 6 stacks
135/2x4
power squats( wanted to see if I liked these)
3 sets
Cable rows 3sets 15
heavey abs.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/14, 09:57 PM
Well today was ALOT better. I re did my DE legs...only 5 sets of 2 though supper seted with box jumps
De bench
130/3x8 grip changes as well w/ chains
incline press( good day for incline press)
180/8
190/8
DE squats( raised the box) and lowered the weight to 40% chains as well
190/2x5---box jumps 3x4
fat boy pull ups 3x4
band arm complex
pull downs 170/8 190/6
abs
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/14, 09:58 PM
What evryones opinion on doing ALL my DE work on one day?
I kinda like the fast pace and conditioning effect this did to me...seems to kinda make sense tho?
Any opionions?
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/16, 05:18 PM
Today i thought was gonna be a good dl day...so I didn't do rev band dl's....tried them of the floor...since I had ruberized plates. Wanted 470...didn't get it:( BUT i descided to punish my body for not being strong enough. Did some 20 rep squats!
10min bike ride
Dl's
133/5
222/5
272/3
309/1
339/1
369/1
389/1
472/X pulle dit past my ancle lol...think i'm gonan try sumo for a while. My next cycle I may do more dl's since I have a issue with confidance dling.
here comes the punishment! Tried somthing i've never done before..
222/20
5min break
this was hard but not tell I got to like 18, I did it easier than I thought I would. Descided to get crazy and see if I had some balls after that.
309/14 :4: 2 about 15sec breaks
10min lay on floor break
over head squats
133/5
185/3x2
glute ham bw/8x3
heavy abs+obliques
my legs still hurt.....
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/17, 11:07 PM
today kinda another shitty day..
thought I was ready to max on bench....guess it was gas.
Everything felt good, felt light in my hands...couldn't get it off my chest....
I think I peaked week before I deloaded....live an dlearn I guess.
Gonna take rest of week off...and reevalute things...
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/18, 11:32 PM
so anyone notice anything that jumps out...that could be causing me to get stuck like this?
I personally think I shoulda maxed my deload week....I gto a DL pr that week....somthing was telling me to try bench and squat but I didn;t.....
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/19, 08:56 AM
What do you mean stuck? You went for a 20 PR on the DLs. That is pretty ballsy and not likely to happen unless you have put 20-30lbs on your squat since the last time you deadlifted.
Why do you deload every 4 weeks? I have personally never met anyone that really needed to deload after that short of time period especially if they use conjugate training principles.
You can max out on deload week. One method of deloading is cutting out everything but ME work.
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2007/09/19, 02:33 PM
I deloaded after 8....
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/19, 02:58 PM
why did you go for 83 lbs jump between last set and the 472?
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Curl Jockeys, get outta the squat rack!
I wish everyone would get a partial amnesia and never use 'tone' ever again. (thanks Menance)
7707mutt@freetrainers.com
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2007/09/19, 06:44 PM
I was attempting to max..a week ago I pull 455 pretty easy
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/23, 05:18 PM
I'm taking a trip down Russian blvd to see what happends. Sure my squat and dl will go up...not sure about bench...since it will be put on the back burner.I will use pripans table for benching...and go by "feel" days I train it after squats.
The 1st 2weeks are my intro weeks I only squat 3 times a week.( yeah only!)It desgined to make me hit 90% in the 1st week.
week 2 I'll squat every other day with weights 80-85% with a goal of to be able to do 1 set of 5 in this range.( ouch)
then week 3 starts my basic cycle...and I squat 4 times a week...for 4 weeks. At which at the end I get a "mini" max.
All in all this is soposed to last 13 weeks( doubt I make it!)and is said to give up 100lbs on the max. Doubt i'll get that...i'd be happy with 1/2 of that.
So i'm gonna learn as I go...go as I learn. Feel free to make suggestions as I go along.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/23, 05:29 PM
Well comrades.....today wa smy 1st day....russian style.
warm up on bike for 5mins
warm up with the "protyazhka". Basic a no leg snatch....very tough! 3 sets of this...supersetted into a O.H.S
onto the real workout(btw not facing mirror)
300/8x3
320/5
350/2x2
370/1
*380/1
*405/1
I have estimated my max at 460 to be "safe"...3-4months ago I did 475 ugly....however I hardly strained at all on these singles. I went A2G in a loose belt. So I added 2 other singles...380 is 80% for 470...just did the 405 to "see" all felt easy. GOOD day for squats.
Leg press: slow neg/ wide stance feet high
*12/10
16/10
20/8
*(# of 45lb plates)
supper setted these w/ RDL's over heand grip 185/8x3
bench press 55-69%=24 total
180/6
190/6
210/6
225/6
*JM press--------------incline db press hammer grip
65/10x3 40/12x3
*elbow was hurting today, they argrivated it a little
GHR-------------heavy abs 5 sets
bw/10x2
25/10x2
bw/15
done!
man....what a workout!
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/23, 07:30 PM
he he... you're doing smolov and adding in extra sets because you "feel good". We'll see how long that lasts.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/09/23, 10:23 PM
yeah..I know...
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/25, 10:09 PM
steve you were right....wasn't too bad today...but none the less...tiresome...good workout. Struggled a lil( namely on the 8 rep sets)after that i'm pretty good.
warmed up witht he "long pull" OHS complex...with some hip stuff in as well.
Same reps and sets as last time:
300/8x3
320/5
350/2x2
370/1
deep db lunge and jump off one foot
15/5x3(each side)
2 board press medium width grip
85% 275/3x3
~89% 295/3
all of these had a good deep pause felt good
complex:
light abs on ball 15x3
fat boy pull ups 7 6(?) 7
band pull downs 15x3
band push downs 25
back hyper bw/25
done!
2 days off and I peak at 90% lol
btw on my next day i'll do my row back work, and more heavy ham work. Didn't wanna do too much before my BIG day lol
--------------
\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/26, 09:59 PM
Also anyone can suggest me a better way of handeling upper body? I think this way is ok...
after a week...I go from 3 days to 4 days...so I was thinking of putting a speed day back in on one of those days after squats.
say I squat on Su,Tu,Th,F...I'd do ME bench on Tue....DE on Fri?
Or do you think I should stay witht he %? And contiue to go by "feel"? And just ad a DE day?
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/27, 10:35 PM
Well, have to say this day WASN'T easy...best word is challanging I guess. I fought for what I did on the last rep or 1/2 rep....and I havn't sweat this much in a while.
I did pretty good concidering in 3 days I had to peak at 90% looking forward tot he next 2 days off or so.
320/5x4 this was a workout in in self)
345/3
370/2x2 *loose belt
415/1 went up pretty easy tightened the belt a lil.
another cool note....I didn't have to use wraps on my 90% effort...my knees feel good. Maybe why I got stuck a lil.Been a while since I been able to do 90% with no wraps.
Manta GM's---------box jumps--------Med.Ball lunge
135/8 5x3 15ft worth
155/8
175/8
all supper seted
Inline close grip bench(thumb from knurl) susiside grip
170/8
185/6
Wide grip cable rows------box jumps higher 2x2
120/15
140/12
170/8x2
passed out
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/28, 10:59 PM
HAve to say the day after..I'm pretty well spent....i'm gona go take a epson salt bath now....tootles
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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