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  1. #1111
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by MakeGoBoom View Post
    gotcha, like a hammer strength type deal
    Pretty much. Just to isolate the upper back without taxing the lower back (like a Pendlay Row would). It's the best solution at my gym at least. Dumbbells only go up to 40kg/88lbs and the barbell version is impossible, so this will have to do.
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  2. #1112
    Cyber Bully MakeGoBoom's Avatar
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    Some machines arent bad it's just the over ise of them that is. I love t bar rows per say and cable flyes
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

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  3. #1113
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by MakeGoBoom View Post
    Some machines arent bad it's just the over ise of them that is. I love t bar rows per say and cable flyes
    I agree fully.
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  4. #1114
    Attempting to lift rb80's Avatar
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    Great benchin as usual Kraut, 120kg x 5 noice.
    Do, or do not. There is no try

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  5. #1115
    worker ulsak's Avatar
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    yeah, seconding aussie brother! the kraut is a machine!
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  6. #1116
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by rb80 View Post
    Great benchin as usual Kraut, 120kg x 5 noice.
    Thanks! Did them all paused to see what all the fuss is about.
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  7. #1117
    Registered User Anthony21's Avatar
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    Originally Posted by ktj4l View Post
    1/24/13 - Bench - Frequency Template - Cycle 13, Wave 2 (5,5,5)

    5/3/1 Bench (TM=140kg/309lbs):

    WU:
    15xBar
    5x60kg/132lbs
    5x80kg/176lbs

    WS:
    5x105kg/231lbs
    5x112.5kg/248lbs
    5x120kg/265lbs


    Chest Supported Row:
    10x20kg/44lbs
    10x40kg/88lbs
    12x60kg/132lbs


    Face Pull:
    10x40kg/88lbs
    10x40kg/88lbs


    Neutral Grip Lat Pulldown:
    10x55kg/121lbs
    8x70kg/154lbs
    6x90kg/198lbs


    Rear Delt Fly:
    10x20kg/44lbs
    10x20kg/44lbs
    10x20kg/44lbs


    Neck Flexion (Plate):
    20x10kg/22lbs
    20x10kg/22lbs


    Tried out some yoga stretches today. That sh!t really challenges your flexiblity. Lots of ankle and hip mobility stuff, foam rolling, lacrosse balling, etc. as well. Not sure if I'll do the squat workout tomorrow or take a day off.
    So jealous of your bench, OH SO JEALOUS!!!! Awesome work my German brada
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  8. #1118
    Attempting to lift rb80's Avatar
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    Originally Posted by ktj4l View Post
    Thanks! Did them all paused to see what all the fuss is about.
    You find any difference by pausing - I would assume a bit tougher?
    Do, or do not. There is no try

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  9. #1119
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by Anthony21 View Post
    So jealous of your bench, OH SO JEALOUS!!!! Awesome work my German brada
    Thank you, Ant!

    Originally Posted by rb80 View Post
    You find any difference by pausing - I would assume a bit tougher?
    I can't really tell at this weight. Once things get heavier again, I'm sure I would notice a difference. Supposedly it helps to activate your lats more and maintain good position at the bottom, when done properly.
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  10. #1120
    Attempting to lift rb80's Avatar
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    Originally Posted by ktj4l View Post
    I can't really tell at this weight. Once things get heavier again, I'm sure I would notice a difference. Supposedly it helps to activate your lats more and maintain good position at the bottom, when done properly.
    Lol benches 120, says can't notice cause too light. beast. Fair enough man, might give it a try.
    Do, or do not. There is no try

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  11. #1121
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by rb80 View Post
    Lol benches 120, says can't notice cause too light. beast. Fair enough man, might give it a try.
    Haha, it's not light (I wish), but it's not close enough to 1RM to notice a huge difference I guess.
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  12. #1122
    Crazy Kraut ktj4l's Avatar
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    1/25/13 - Squat - Frequency Template - Cycle 13, Wave 2 (5,5,5)

    5/3/1 Back Squat (TM=165kg/364lbs):

    WU:
    15xBar
    5x60kg/132lbs
    5x80kg/176lbs
    2x100kg/220lbs

    WS:
    5x123.5kg/272lbs
    5x132.5kg/292lbs
    5x140kg/309lbs


    Front Squat:
    3x100kg/220lbs
    3x100kg/220lbs
    3x100kg/220lbs
    3x100kg/220lbs
    3x100kg/220lbs
    3x100kg/220lbs


    Neck Flexion (Plate):
    20x10kg/22lbs
    28x10kg/22lbs


    Hypers:
    15
    15
    15


    Ab Wheel:
    15
    15
    15


    Only doing mobility work, stretching and walking over the weekend. Wave 3 next week and then I'll do 4 days per week of lifting again instead of the high frequency stuff. I will keep a similar setup though, just a bit more assistance work.
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  13. #1123
    Tu papi Jasonk282's Avatar
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    Why the switch to 4 days, is that how the program is set up?
    OG
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  14. #1124
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by Jasonk282 View Post
    Why the switch to 4 days, is that how the program is set up?
    Not the frequency template. That's 24 workouts per month (rest days taken when you need them). I'm just going back to the regular 5/3/1 setup though. ON/ON/OFF/ON/ON/OFF/OFF. The high frequency stuff is pretty draining and doesn't leave much room for assistance work (or cardio for that matter). I actually overdid the assistance work on some sessions and paid for it (dat zombie feeling). I wanted to try it out, but I don't think it's for me long term. I like having some wiggle room to add stuff here and there. 4 days per week gives me that freedom.
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  15. #1125
    worker ulsak's Avatar
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    Originally Posted by ktj4l View Post
    Not the frequency template. That's 24 workouts per month (rest days taken when you need them). I'm just going back to the regular 5/3/1 setup though. ON/ON/OFF/ON/ON/OFF/OFF. The high frequency stuff is pretty draining and doesn't leave much room for assistance work (or cardio for that matter). I actually overdid the assistance work on some sessions and paid for it (dat zombie feeling). I wanted to try it out, but I don't think it's for me long term. I like having some wiggle room to add stuff here and there. 4 days per week gives me that freedom.
    yeah, there were some restrictions in that manual to compensate for the frequency... When you tread on the borders of your limits, you better tread carefully..

    edit: those fronts...
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  16. #1126
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by ulsak View Post
    yeah, there were some restrictions in that manual to compensate for the frequency... When you tread on the borders of your limits, you better tread carefully..
    I know when to stop (I hope LOL) and take a step back. I learned some new things doing the frequency template, so I think it was definitely worth trying out.

    Originally Posted by ulsak View Post
    edit: those fronts...
    Thanks. Gonna try to push them again on my next squat day.
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  17. #1127
    worker ulsak's Avatar
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    Originally Posted by ktj4l View Post
    I know when to stop (I hope LOL) ..../.
    ..as opposed to?
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  18. #1128
    Tu papi Jasonk282's Avatar
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    Originally Posted by ktj4l View Post
    Not the frequency template. That's 24 workouts per month (rest days taken when you need them). I'm just going back to the regular 5/3/1 setup though. ON/ON/OFF/ON/ON/OFF/OFF. The high frequency stuff is pretty draining and doesn't leave much room for assistance work (or cardio for that matter). I actually overdid the assistance work on some sessions and paid for it (dat zombie feeling). I wanted to try it out, but I don't think it's for me long term. I like having some wiggle room to add stuff here and there. 4 days per week gives me that freedom.
    Ah ok then.
    OG
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  19. #1129
    Registered User Anthony21's Avatar
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    I'm not surprised that frequency template beat you into the ground man, sh!t is intense and you did us proud crushing sh!t.

    How you going to set up your next 4 day split? Upper/Lower hitting everything twice a week?
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  20. #1130
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by Anthony21 View Post
    I'm not surprised that frequency template beat you into the ground man, sh!t is intense and you did us proud crushing sh!t.
    I can only recommend trying it. It'll teach you something about yourself. This can be said about most of Wendler's challenges.

    Originally Posted by Anthony21 View Post
    How you going to set up your next 4 day split? Upper/Lower hitting everything twice a week?
    Yeah, I'll probably continue to run the 3/5/1 setup for the main lifts with my own template. Lots of front squats. Sumo deadlift will be the new thing I'm going to try on deadlift day as an assistance movement (my adductors need to be strengthened). I want to keep it as basic as possible.
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  21. #1131
    Tu papi Jasonk282's Avatar
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    What about the full body template. I know you have though about it before.
    OG
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  22. #1132
    Registered User snLassen's Avatar
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    Sounds like the high-frequency template was a rough deal. Maybe when I have the summer off I'll go for it - could be good fun!
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  23. #1133
    squatters rights liftingson's Avatar
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    massive amount of front squats there buddy!!
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

    Uncut LOG...check it out here!
    http://forum.bodybuilding.com/showthread.php?t=152706323

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  24. #1134
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by Jasonk282 View Post
    What about the full body template. I know you have though about it before.
    I have, but coming off the frequency template even 4 days per week won't seem like much I'd imagine. I'll probably give the full body template a try this summer and then do more conditioning work.

    Originally Posted by snLassen View Post
    Sounds like the high-frequency template was a rough deal. Maybe when I have the summer off I'll go for it - could be good fun!
    Yeah, I can only recommend trying it out. If nothing else, it's a good way to test yourself.

    Originally Posted by liftingson View Post
    massive amount of front squats there buddy!!
    Thanks! They need work.
    Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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  25. #1135
    squatters rights liftingson's Avatar
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    Originally Posted by ktj4l View Post
    I have, but coming off the frequency template even 4 days per week won't seem like much I'd imagine. I'll probably give the full body template a try this summer and then do more conditioning work.

    Yeah, I can only recommend trying it out. If nothing else, it's a good way to test yourself.

    Thanks! They need work.
    Im not strong at front squats..all those sets and I would die!
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

    Uncut LOG...check it out here!
    http://forum.bodybuilding.com/showthread.php?t=152706323

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  26. #1136
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    Originally Posted by ktj4l View Post
    1/25/13 - Squat - Frequency Template - Cycle 13, Wave 2 (5,5,5)

    5/3/1 Back Squat (TM=165kg/364lbs):

    WU:
    15xBar
    5x60kg/132lbs
    5x80kg/176lbs
    2x100kg/220lbs

    WS:
    5x123.5kg/272lbs
    5x132.5kg/292lbs
    5x140kg/309lbs


    Front Squat:
    3x100kg/220lbs
    3x100kg/220lbs
    3x100kg/220lbs
    3x100kg/220lbs
    3x100kg/220lbs
    3x100kg/220lbs


    Neck Flexion (Plate):
    20x10kg/22lbs
    28x10kg/22lbs


    Hypers:
    15
    15
    15


    Ab Wheel:
    15
    15
    15


    Only doing mobility work, stretching and walking over the weekend. Wave 3 next week and then I'll do 4 days per week of lifting again instead of the high frequency stuff. I will keep a similar setup though, just a bit more assistance work.
    Animal-like fronts!!
    "They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."

    -Ben Franklin

    My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
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  27. #1137
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by liftingson View Post
    Im not strong at front squats..all those sets and I would die!
    Isn't that the goal? Get as close to death without actually dying? (Not serious.)

    Originally Posted by bigbird916 View Post
    Animal-like fronts!!
    Thanks. They are definitely a priority right now.
    Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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  28. #1138
    Crazy Kraut ktj4l's Avatar
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    1/28/13 - OHP - 5/3/1 Frequency Template - Cycle 13, Wave 3 (5,3,1)

    5/3/1 OHP (TM=92.5kg/204lbs):

    WU:
    10xBar
    5x40kg/88lbs
    5x50kg/110lbs
    2x60kg/132lbs

    WS:
    5x70kg/154lbs
    3x78.5kg/173lbs
    1x87.5kg/193lbs


    Pullups:
    10
    10
    10
    10
    10


    Standing DB Curls Over Incline Bench:
    10x15kg/33lbs
    10x17.5kg/39lbs
    8x20kg/44lbs
    8x22.5kg/50lbs


    Neck Flexion (Plates):
    10x10kg/22lbs
    10x15kg/33lbs
    10x20kg/44lbs
    10x25kg/55lbs


    Face Pulls:
    10x40kg/88lbs
    10x40kg/88lbs
    10x40kg/88lbs
    10x40kg/88lbs
    10x40kg/88lbs


    Warmup included shoulder dislocation, YTI raise, cable external rotation and some of the face pulls. After the workout and throughout the day: Stretching (hips, ankles, squat stretch, pecs/biceps, lats, etc.) and foam rolling. Also cleaned out the garage a little bit today (big trash pickup tomorrow). Furniture is getting easier to carry than it used to be. I knew lifting was good for something!
    Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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  29. #1139
    Tu papi Jasonk282's Avatar
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    Good workout. They have a T-shirt for you.

    OG
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  30. #1140
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by Jasonk282 View Post
    Good workout. They have a T-shirt for you.

    Haha, it was my own sh!t that I was moving today (for once). Awesome t-shirt! I do get asked to help people move a lot though because I lift. Usually there is beer or food involved, so I don't mind helping out. I'm sure it would be even worse, if I was bigger. I should just start telling them I'm too short to pick up furniture.
    Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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