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05-10-2016, 08:04 AM #61
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05-10-2016, 10:55 AM #62
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05-10-2016, 11:06 AM #63
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05-10-2016, 11:12 AM #64
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05-10-2016, 07:46 PM #65
Pre-Workout:
Limber 11
Pause Body Squat
Bound Angle Pose
Weigh In: 147.2
Workout:
ASE
I had a friend decide he wanted to come down and lift weights with me today!!
Spoiler!
Barbell Front Squat:
65x5
135x4
140x3
145x2
Weight PRs
Romanian Deadlift:
135x5
230x4
280x3
290x2
Dumbbell lunges:
40x10
40x10
40x10
Glute-Ham Raise:
10
10
10
Dumbbell Calf Raises:
40x20
40x20
40x20
Hanging Knee Raise:
10
10
10
Post-Workout:
SYN Matrix 5:6
Workout Notes:
I only implemented front squats 2 sessions ago - honestly, I think it was the right choice as its forcing me to say far more upright than I was in the past. My flexibility is also improving as I can go slightly deeper on the romanian deadlift. I've a lot to improve on as far as leg strength goes and I believe that tis' coming every so slowly.Last edited by Malversation; 05-10-2016 at 07:54 PM.
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05-11-2016, 08:46 AM #66
solid bb front squat work!
Miss my border collie, she used to make us chase her whenever we took her to the park and my legs would be toast.Gabber Crew since 2005
The path of the Warrior is lifelong, and mastery is often simply staying on the path. - Richard S. Heckler
If you wanna make an omelette you gotta break some eggs - Tyler Durden
#FEECTING
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05-11-2016, 08:59 AM #67
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05-11-2016, 03:01 PM #68
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05-11-2016, 04:01 PM #69Great work!!!!
Strong Front Squats and Romanian DLs!! Awesome jobsolid bb front squat work!
Miss my border collie, she used to make us chase her whenever we took her to the park and my legs would be toast.
Great looking dog you have here.
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05-11-2016, 08:47 PM #70
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6967
Good amount of volume hitting the legs today. Nice work on those front squats!
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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05-11-2016, 11:18 PM #71
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05-12-2016, 06:43 AM #72
Love front squats, I do them one day during the week and regular squats the other day. Both are wonderful
SixpackOfficial Champion Performance Forum Rep
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@teamchampion
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"Tough Times Don't Last, But Tough People Do"
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05-12-2016, 07:17 AM #73
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05-12-2016, 04:47 PM #74
Weigh In: 150.4
Pre Workout:
Limber 11
Workout:
ASE
Paused Bench Press:
45x5
130x3
140x2
145x1
Clean:
115x1
120x1
130x1
125x1
Weight PR
Push-Press:
115x3
120x2
130x0
125x1
Weight PRs
Paused Dumbbell Bench Press:
40x10
40x10
40x10
EZ Bar Skull Crushers:
55x8
55x8
55x8
Post-Workout:
Flexibility Routine
SYN Matrix 6:5
Workout Notes:
Cleans are done as a way to get the bar up for the push-press (I prefer to do it standing and I am too tall to do push-Press in my basement) hence the '1' reps.
I also can't wait to get back into the 'volume' phase of my training have spent so long(5 weeks now) in the more intense phases. That will be done 2 leg sessions from now, or 9 days (I will take a rest day, do my 1rms and then reset my program from there for the applicable compounds) For that I will write out a small report detailing my increases and so forth.
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05-12-2016, 10:27 PM #75
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6967
Solid training today! Always good when you hit PR's!
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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05-12-2016, 11:21 PM #76
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05-13-2016, 12:20 PM #77
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05-13-2016, 01:31 PM #78
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05-13-2016, 05:08 PM #79
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05-13-2016, 08:33 PM #80
Weigh In: 150.0
Pre-Workout:
Limber 11
Simple 6
Workout:
Barbell Deadlift:
155x5
300x4
300x4
300x4
---- FORM WORK ----
205x1
225x1
225x1
225x1
300x1
300x1
135x1
Pendlay Row:
130x3
140x2
145x2
PR
Pullups:
55x6
55x6
55x6
Barbell Shrugs:
255x5
255x5
255x5
Barbell Curls:
65x10
65x10
65x10
PR
Facepulls:
10
10
10
Post-Workout:
Flexibility Routine
SYN Matrix 6:5
Workout notes:
I did some form work on the deadlift to gauge my weaknesses and where I should go from here. My findings are thus:
-> Hamstring strength needs to be improved, a lot. It's lagging behind my lumbar immensely
-> Quadricep/Glute strength also should be improved. My legs are THE limiting factor in my deadlift without a doubt.
I skipped on ab and trap work from my usual amount due to them both being worked a lot by the volume of deadlifts, I don't suspect this will be an issue.
Since beginning my flexibility routine, I can really feel my hamstrings getting more flexible which's also helping my form overall, imo.
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05-13-2016, 08:37 PM #81
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6967
Nice training today with the deads and rows!! More PR's!! Look's like the stack is helping yo make some gains!
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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05-13-2016, 08:38 PM #82Great work, man!!! Congrats on the Push Press and Power Clean PRs!!!!
Have a great weekend, Malversation!
Came in....looked around...liked what I saw
IN
Great workout and great volume right here.
Sixpack
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05-13-2016, 09:18 PM #83
I am going to make an off the usual post and explain some disparities with rep ranges within my training.
My main compounds follow a block that follows the following:
Block 1-3:
5-4-3 1rm% 70-75-80
6-5-4 1rm% 70-75-80
5-4-3 1rm% 72-77-82
Block 3-6:
4-3-2 1rm% 75-80-85
5-4-3 1rm% 75-80-85
4-3-2 1rm% 77-82-87
Block 6-9:
3-2-1 1rm% 80-85-90
4-3-2 1rm% 80-85-90
3-2-1 1rm% 82-87-92
As you can see my compounds under 300 follow that (Various Presses/Squats/Romanian Deadlift) however the Deadlift, Pullup and Barbell Shrug don't.. Why? The answer is I don't happen to have weight at my house >300. So they basically just get rep increases when possible at the current moment, which is generally aimed for every week following the completion of a new rep maximum. Should I get my squat to the point where I am repping 300 for my worksets, this is what they will follow.
Cliffs:
-> Follow my own progression block
-> Advanced past the weight I've available causes me to follow a different rep sys than what I'd ideally follow.
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05-13-2016, 09:58 PM #84
Makes sense to use the variables given not having over 300 at home. Whatever works to get clean reps at a comfortable rate - at my home gym I definitely take my max resistance weight into account.
Excellent friday the 13th gym sesh brother. Have yourself a good weekend.Gabber Crew since 2005
The path of the Warrior is lifelong, and mastery is often simply staying on the path. - Richard S. Heckler
If you wanna make an omelette you gotta break some eggs - Tyler Durden
#FEECTING
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05-14-2016, 12:41 AM #85Nice training today with the deads and rows!! More PR's!! Look's like the stack is helping yo make some gains!
Makes sense to use the variables given not having over 300 at home. Whatever works to get clean reps at a comfortable rate - at my home gym I definitely take my max resistance weight into account.
Excellent friday the 13th gym sesh brother. Have yourself a good weekend.
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05-14-2016, 01:55 PM #86
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05-14-2016, 02:30 PM #87
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05-14-2016, 05:15 PM #88
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05-14-2016, 05:45 PM #89
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05-14-2016, 06:23 PM #90
Perhaps they're not that far away, earlier in May they figured out how to reverse the aging process in human cell lines.
Till this march I didn't have any real progression program, so I spent a week researching the various types and good examples of it and thus came up with that. Tis' pretty cool that you run a program football if you'd care to elucidate I'd be quite interested.
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