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  1. #1051
    Registered User pcaracer's Avatar
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    Originally Posted by FastCatChamp View Post
    I like the progression scheme on the Deadlifts.

    I have been doing Deads every other week, but have been keeping it light.

    Today, I'd like to do Squats (155) and Deadlifts both. This deviates from my plan of not doing them together in the same week.

    But, if I keep both of them light??????????
    Glad to see your lower body is starting o cooperate. My deads felt heavy the other day. I've strained my left glute again but hope it's just sore from hard work and won't give me weeks of trouble again. Lots of stretching and foam rolling this week. If my glute holds up I think I'll progress pretty good.
    My running has a long way to go. Just did 1.5 miles yesterday and felt sluggish.

    Originally Posted by ironwill2008 View Post
    gj on both racing and training!
    Thanks IW. weights are moving. Time to get the legs back into some type of running shape. Won't take too long. I've got 10 weeks. Should be plenty of time to get ready
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  2. #1052
    Registered User pcaracer's Avatar
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    Pull. WORKOUT WEIGHT TODAY IS 202 after big breakfast

    Pull ups

    Blue band WU.
    BW x 4
    222 x 1
    222 x 6,6,6,6.
    202 x 10. Burney burn.

    Bent BB rows

    200 x 6,6,6,6

    Incline curl

    45 x 6,6,6,6. Will bump 5/8th pounds.

    Seated press

    127.5 x 6,6,6,4. +2 reps today. Getting stronger!

    Skull crushers

    PWO 95# x 6,6,6,6. Will bump another 1 1/4#

    Incline fly

    PWO 66.25 x 6,6,6,6. Will bump to 67.5 next week.

    Standing curl

    45 x 4,4. DONE.
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  3. #1053
    Former Bench Jockey FastCatChamp's Avatar
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    You strong mang! 202x10

    BTW.....181.2 today. Over a pound just dropped in a day. Weird....your body holds, holds, holds, and then just relents.
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  4. #1054
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by FastCatChamp View Post
    Weird....your body holds, holds, holds, and then just relents.
    It works that way sometimes. As long as we're patient enough to stay the course until the changes show up, we're good to go. The problems arise when an inexperienced trainee starts to think his plan is flawed, and then begins to make all kinds of changes when none are actually needed.
    No brain, no gain.

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  5. #1055
    Former Bench Jockey FastCatChamp's Avatar
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    Originally Posted by ironwill2008 View Post
    It works that way sometimes. As long as we're patient enough to stay the course until the changes show up, we're good to go. The problems arise when an inexperienced trainee starts to think his plan is flawed, and then begins to make all kinds of changes when none are actually needed.
    For motivation to stay the course.....all one has to do is follow your lead Bill.

    The only change I have made to the plan here recently is the beging cycling carbs and to employ a fat burner (which i got for free). Both have helped the overall plan.
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  6. #1056
    Registered User pcaracer's Avatar
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    Just got my cholesterol back. It's 130 and I wasn't fasted either. Amazing what a good consistent diet can do for you. When I was fat it was over 200. Ive been eating almost 4000/ day for the last couple weeks. Really feeling strong.

    Keep up the good work FCC. I'll be cutting again here in just a few weeks for summer. This short bulk has been productive. I may continue like this for the next year. Happy with my strength gains. Just my press alone now repping 225 s a big deal for me. I see my biggest gains coming in seated press. Shooting for a 200 pound max this year.

    So glad to have bill as a mentor. My progress has been far more logical with his advice and example. Notice all my micro load increases. Im Adding tiny loads almost every week. It really adds up over time. It's really changed how I do work.
    Last edited by pcaracer; 03-23-2012 at 05:26 PM.
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  7. #1057
    Registered User pcaracer's Avatar
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    Squat

    Single leg leg-press

    Warm up....

    300 x 6,6,6,6. +5#

    Calf press

    300 x 10 +5 single leg negs, 10+5, 10+5,10+5,

    Squat

    115 x 10
    225 x 5
    315 x 1
    315 x 6,6,6,6 + 1 rep and +1set

    Decline crunch

    55 x 10,10,10,10

    Natural GHRs

    8,8,8,8. Push assistance.
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  8. #1058
    Registered User pcaracer's Avatar
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    Wimpy 2 mile run yesterday. Feels like I've NEVER run before. I've got some real training to do in the next 12 weeks. I may be stronger but I'm heavier and my feet/ calfs are not in condition for running yet. Lungs held up fine. Legs just fatigued like crazy.
    Yes I did squats and calfs yesterday but hard to believe it killed my performance as much as it felt. The next 6 weeks should see some dramatic gains in running endurance. Just gotta make myself put the running shoes on at least 2-3 days a week.

    This morning is press. Feeling a little sore and run down. May take a 3 day break before dead lift day coming up.

    4 more weeks of eating big. I hope all the extra calories will help push me through the beginning running stage quicker. Then I'll drop some weight for the final push.

    Weight this morning is a puffy 202. Needless to say I've been eating plenty. Healthy but plenty.

    Later
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  9. #1059
    Registered User pcaracer's Avatar
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    Press

    Incline press

    45 x 10
    135 x 6
    185 x 4
    205 x 1
    225 x 1
    225 x 6,6,6,6. PR. +3 reps and got goal of 6 across. Last rep was a grunt. Will add 2.5 and start over.

    Incline fly

    66.25 x 6,6,6,5 +1.25 pounds Heavy. Shooting for 6 across. Have to be careful to not bend elbows and turn it into a narrow press.

    Rope press

    80 x 6,6,6,6. Got my 6 across. Will bump 1.25 next week. Last rep today was a grunt.

    V bar row

    170 x 6,6,6,4. Did 6 reps on last set but last 2 were incomplete reps. Will stay at this weight.

    Hammer curls

    50 x 6,6,6,5. Same as last week.

    Bent flys

    30 x 6,6,6,6. Easy. Will bump a full 5 pounds next week good MMC in post shoulder.

    Mentally done today. Feel strong but also feeling bloated up. Actually looking forward to eating less soon.

    Run again tomorrow if I can. On call tomorrow. May have to do a track run to stay close to phone/ car. Hate the track...

    Later.
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  10. #1060
    Former Bench Jockey FastCatChamp's Avatar
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    Post a vid of you vbars if you ever get a chance. I must be doing it wrong somehow. I am always in the low-100s.
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  11. #1061
    Registered User pcaracer's Avatar
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    Originally Posted by FastCatChamp View Post
    Post a vid of you vbars if you ever get a chance. I must be doing it wrong somehow. I am always in the low-100s.
    Mine are the cable version not a bar actually. I'm seated on the floor pulling my cable to my abdomen touching the v bar attachment to my belly to count the rep. I'll try to shoot some video of how I'm doing them next week when they come up again.

    I haven't tried using my free bar in a corner because I don't have enough small plates for good load and ROM.


    I do them like this but I let my shoulders move more by pinching them together in the back and let them come forward a little more too. At least it feels like I do. I also go slower on the negative than this video.

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  12. #1062
    Gaining slow but sure Reid456's Avatar
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    I actually do both the corner V-bar rows and seated cable rows in my routine right now and I can definitely say that I enjoy the corner variant better. I don't get as quite as good of a long contraction, but I can really load up the weight and get a lot of good work in. I use the seated rows as more of a focus on MM connection and focus on pulling the scapula together.

    I think the guy in the video is using a little too much momentum for my taste but I've seen respectable, successful guys on this forum using "worse" form. I think it all comes down to what you want to focus on. Sometimes it's better to load up the weight and really put the stress on your body and sometimes it's better to lower the weight and focus on contraction.
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  13. #1063
    Registered User pcaracer's Avatar
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    Originally Posted by Reid456 View Post
    I actually do both the corner V-bar rows and seated cable rows in my routine right now and I can definitely say that I enjoy the corner variant better. I don't get as quite as good of a long contraction, but I can really load up the weight and get a lot of good work in. I use the seated rows as more of a focus on MM connection and focus on pulling the scapula together.

    I think the guy in the video is using a little too much momentum for my taste but I've seen respectable, successful guys on this forum using "worse" form. I think it all comes down to what you want to focus on. Sometimes it's better to load up the weight and really put the stress on your body and sometimes it's better to lower the weight and focus on contraction.
    Agree. I pulled the video to describe how I set it up. He seems to not move his shoulders much but could be just the angle. He's obviously doing something right... .
    I'd love to do the corner variant with my bar. I may try them with my big plates but doubt I'll have any meaningful ROM. I do get really good MMC with the above. My bent BB rows probably take care of the same basic back exercise as the v bar corner variant.

    All good ways to beef up the back.
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  14. #1064
    Former Bench Jockey FastCatChamp's Avatar
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    I'm the same as Reid.....I do both corner rows and the seated variety that you do.

    Don't you have four 25s?
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  15. #1065
    Gaining slow but sure Reid456's Avatar
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    Originally Posted by pcaracer View Post
    Agree. I pulled the video to describe how I set it up. He seems to not move his shoulders much but could be just the angle. He's obviously doing something right... .
    I'd love to do the corner variant with my bar. I may try them with my big plates but doubt I'll have any meaningful ROM. I do get really good MMC with the above. My bent BB rows probably take care of the same basic back exercise as the v bar corner variant.

    All good ways to beef up the back.
    I use the 35s. Not quite as much ROM as the 25s, but these days I'm using 5 of them to hit my 15-20 rep range.
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  16. #1066
    Registered User pcaracer's Avatar
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    Originally Posted by FastCatChamp View Post
    I'm the same as Reid.....I do both corner rows and the seated variety that you do.

    Don't you have four 25s?
    No, but I could try the 35s with the 25s. That could get me 160 pounds with my small plates. May give them a try to see how the feel.
    Originally Posted by Reid456 View Post
    I use the 35s. Not quite as much ROM as the 25s, but these days I'm using 5 of them to hit my 15-20 rep range.
    175 PWO for 20 is freaking stout. Looks like I need to add these. Not sure where I'll fit them in. I do love working my back.
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  17. #1067
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by FastCatChamp View Post
    Post a vid of you vbars if you ever get a chance. I must be doing it wrong somehow. I am always in the low-100s.
    Keep in mind that different cable machines have different loads; depending on the pulley arrangement, some machines deliver half the stack load but twice the ROM at the end of the cable. Such a machine will have a pulley that moves with the weight stack.
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  18. #1068
    Registered User pcaracer's Avatar
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    Originally Posted by ironwill2008 View Post
    Keep in mind that different cable machines have different loads; depending on the pulley arrangement, some machines deliver half the stack load but twice the ROM at the end of the cable. Such a machine will have a pulley that moves with the weight stack.
    That's right. Mine is a 1:1 ratio. I can hang a 60 pound dumbbell from my machine and it perfect ally balances my 60 pounds of plates on the other end. Its linear in all ROM. in other words, the load also Doesent change with the length of the pull, push... What ever.

    How this would compare to a bar I'll have to find out when I give that a try.
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  19. #1069
    Former Bench Jockey FastCatChamp's Avatar
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    Originally Posted by ironwill2008 View Post
    Keep in mind that different cable machines have different loads; depending on the pulley arrangement, some machines deliver half the stack load but twice the ROM at the end of the cable. Such a machine will have a pulley that moves with the weight stack.
    Won't lie.....that explanation is over my head. My lat machine is plate loaded and I must get the full load on the seated cable rows because 150 or so is a heavy load for my. I usually work in the 125 range for 8-10 reps
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  20. #1070
    Gaining slow but sure Reid456's Avatar
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    Each pulley that moves makes the effective weight load half. If the pulley doesn't move, it has no effect on the weight you are lifting. This is the principle behind being able to lift a car if you have enough movable pulleys.
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  21. #1071
    Registered User pcaracer's Avatar
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    3 mile run. Running getting better every run. Walked 1 min towards the end to rest my feet and calfs of all things. Lift moved to tomorrow. We will see how I feel on my left glute. It's still tight.

    Also signed up for a practice 5 k run n June about a month before my big summer race I'm planing.
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  22. #1072
    Registered User pcaracer's Avatar
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    Lift

    Left glute is feeling tight and a little pissed off from last weeks dead lift still. Took a step back. This is a little frustrating. What ever little muscle it is up in my butt/ upper hamstring just wants to give me trouble. I'm lifting what I can with minimal pain.

    Wu

    25 pound DBs x 20
    135 x 10,10
    225 x 5,5,5
    315 x 5. Both glutes/ upper hamstring achy, crampy. I've learned to not ignore pain here or else I'll be out for months including running so being careful. I may have to go back to Romanians, lunges and GHRs to rest this muscle. Deads from the floor seem to aggravate it more than most.

    Natural GHRs.

    BW x 8,8,8,8

    Standing db calf raise

    65 x 15/10,15/10,15/10,15/10

    Leg extension

    90 x 10,15,20 all single leg.
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  23. #1073
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    Looking good bud!
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  24. #1074
    Former Bench Jockey FastCatChamp's Avatar
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    Seems like you may be in a similar spot on Deads as I am in with Squats.

    I have just kept in mind that I am NOT an Olympic squatter in training.

    Still, think about it, if you back Deads way off say to 225 sets........How many adult men can just get off their ass and pull 225 multiple times like a feather?
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  25. #1075
    Registered User pcaracer's Avatar
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    Originally Posted by FastCatChamp View Post
    Seems like you may be in a similar spot on Deads as I am in with Squats.

    I have just kept in mind that I am NOT an Olympic squatter in training.

    Still, think about it, if you back Deads way off say to 225 sets........How many adult men can just get off their ass and pull 225 multiple times like a feather?
    True, plus I can do romanians to just below my knee with no pain with 350 plus. Maybe 400 plus. I may just switch back to those for the next year or two. Funny, were only asking about 4" less range of motion max.

    Still frustrating though as being limited bites.
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  26. #1076
    Registered User pcaracer's Avatar
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    Well, first illness I've had in a long time. Fatigue and cold symptoms. Cough/ bronchitis. Most who have had it around here had it for only a couple days.

    Went ahead and did what I could.

    Pull

    Pull ups

    BW x 10,10,5+5 negs. Ran out of gas.

    Db rows.

    40 x 6,6,6. Chose these over heavy BB rows. Just dent have it in me. Really focused on no back movement.

    Standing curls

    40 x 8,8,8

    Rope press

    70 x 8,8,8

    Felt like blah...

    Hopefully back on schedule next week.
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  27. #1077
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by pcaracer View Post

    Left glute is feeling tight and a little pissed off from last weeks dead lift still. Took a step back. This is a little frustrating. What ever little muscle it is up in my butt/ upper hamstring just wants to give me trouble. I'm lifting what I can with minimal pain.
    FWIW, I've been through similar circumstance a few times in the past. Just have to work around it and be patient.
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  28. #1078
    Registered User pcaracer's Avatar
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    Originally Posted by ironwill2008 View Post
    FWIW, I've been through similar circumstance a few times in the past. Just have to work around it and be patient.
    Yup...I just thought I was past it. I guess I'll need to do a very slow programmed progression. I probably got excited after pulling 315 again and progressed up to 335+ too quickly. Time to back off and move the micro platets to deads
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  29. #1079
    Registered User pcaracer's Avatar
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    Ok, were nothing with out goals so I thought I'd list mine to complete this summer.

    These are short term goals.

    1. Back diet off from the 3800 to 3000 to begin to trim up for my July race. My race goal weight will be 192. I'm roughly 200 right now. Should put me back close to 10-11%. I'm thinking I shouldn't need to eat less than 2600 kcal/ day with the added running to get the job done. I've got roughly 12 weeks to get the job done. I won't drop kcals for another 3 weeks from here as I have plenty of time plus I expect to loose a little fluff even at 3k/ day.

    2. Continue current lifting programming. Seems to be working for me. I'm hoping to keep putting on strength for the next month then hold stable through Julys race. I'll be honest, I wanna look good during the race with my shirt off as it's the only time my friends and co workers will se me like that. They know I'm dedicated to fitness so I have to look the part that day

    3. As soon as my race is over a year long bulk is gonna start. Goal will be to put on 8 ish pounds of lean mass this year. Well look back and see how close I get. Bulk will be from July to next march. Not sure if that's possible in 9 months at my age. We will see.

    4. My July race I'd like to break my old record of 26.14 in our local 5k. It's a very hilly course. Last time I was only 169 pounds when I ran that. I'll be running it at 192. I'm not a great runner so this will be a very difficult challenge. I'll be posting my running times in here as training goes.




    This morning will be a light leg workout as I'm still recovering from a nasty cold/ bronchitis. Feeling better though.
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  30. #1080
    Time to get Ripped! slytheslayer's Avatar
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    Looks like a solid plan...Looking forward to seeing it come together!
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