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  1. #91
    Registered User Turbs's Avatar
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    Very nice on the bench dude. Making some solid progress hitting 5 on cycle 3. I'll just reply to your last post from my log in here since i've been too busy to. I'm in kinesiology too, but there's not separate major's at my uni in the program just specializations for your practicums. You planning to move on to PT grad school or anything when you're done?
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  2. #92
    Because Kaz NorthStrong's Avatar
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    Originally Posted by Turbs View Post
    Very nice on the bench dude. Making some solid progress hitting 5 on cycle 3. I'll just reply to your last post from my log in here since i've been too busy to. I'm in kinesiology too, but there's not separate major's at my uni in the program just specializations for your practicums. You planning to move on to PT grad school or anything when you're done?
    Not a damn clue, I'll see how things go. What year you in?
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  3. #93
    Registered User Turbs's Avatar
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    Originally Posted by NorthStrong View Post
    Not a damn clue, I'll see how things go. What year you in?
    3rd year uni, 2nd year kin. Thought I wanted to do Finance haha, absolutely hated it. I'd definitely recommend looking into grad school as a kin student though. Its a really interesting degree, but it lacks a lot in terms of finding a stable career.
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  4. #94
    cheeky & annoying izzygrant's Avatar
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    nice work on the bench PR

    i think it's a good idea to have a planned progression for your assistance. mine tends to be a bit all over the place and i think that makes it less useful than it could be.
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  5. #95
    Because Kaz NorthStrong's Avatar
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    Originally Posted by Turbs View Post
    3rd year uni, 2nd year kin. Thought I wanted to do Finance haha, absolutely hated it. I'd definitely recommend looking into grad school as a kin student though. Its a really interesting degree, but it lacks a lot in terms of finding a stable career.
    Yeah it's something I've considered, just really early to make a decision on it. My life goal is to have my own gym opened up where I can give meatheads a paradise and train young athletes to be badasses.

    Originally Posted by izzygrant View Post
    nice work on the bench PR

    i think it's a good idea to have a planned progression for your assistance. mine tends to be a bit all over the place and i think that makes it less useful than it could be.
    Thanks Izzy! I will work out a solid plan for them for sure. I like the idea I currently have of one being for more reps / hypertrophy, and the one before it being heavier, then switch the two for the next cycle to have the one that was before be after, or something like that, then after those two cycles, perhaps rotate new exercises in.
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  6. #96
    Registered User trancebreak's Avatar
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    Congrats on the Bench PR mate, looking forward to see you smash 200x5 next 1+ week
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  7. #97
    Kfme psychodiver9's Avatar
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    Pr week! Keep em coming
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

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  8. #98
    Registered User budreiser2's Avatar
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    daps on that bench pr man
    training log
    http://forum.bodybuilding.com/showthread.php?t=168740593&p=1386688073#post1386688073
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  9. #99
    Because Kaz NorthStrong's Avatar
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    Originally Posted by trancebreak View Post
    Congrats on the Bench PR mate, looking forward to see you smash 200x5 next 1+ week
    Thanks man, can't wait either!

    Originally Posted by psychodiver9 View Post
    Pr week! Keep em coming
    Every week's PR week! Will do man, thanks for following.

    Originally Posted by budreiser2 View Post
    daps on that bench pr man
    I looked up "daps" on the internet to figure out what it meant and "dry anal powerslamming" came up so I'm going to assume that's what you mean. Thanks man.

    Really pleased to have so many of you following along, means a lot!
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  10. #100
    Registered User budreiser2's Avatar
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    you know it
    training log
    http://forum.bodybuilding.com/showthread.php?t=168740593&p=1386688073#post1386688073
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  11. #101
    Because Kaz NorthStrong's Avatar
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    Absolute piece of **** ****ing **** bitch slut session today.

    531 C3W3 Deadlift

    Agile 8
    Knee - Broad Jump 4x1
    Deadlift 255x5, 270x4, 290x3, 305x2, 325x1
    Front Squat 3x5 - 176
    GHR 3x7
    s/s
    GHR Sit ups 3x10

    **** today was stupid. I have a laundry list of excuses too. It was so humid today that the world was sweating, and running on not much food / sleep. The bars at this new gym are also horrible for deadlifting. The knurling starts out so wide, and it's all smooth in the center. I have to have 2 fingers on the smooth which isn't fun to grip with.

    I've pretty much decided that I have been overtraining my deadlift, by doing too much volume. Form was breaking down today, and I feel like it's moving backwards almost. The volume's been great for the squat bench and press, but not the pull. Going to the regular 3 set version from now on.

    Oh yeah this is also one of those rare sessions where I didn't hit a PR. I could have if I just gutted it out, but along with that comes an almost 100% chance of me getting injured based on how **** went today.

    Whatever, pressing tomorrow. Gonna get back on track.
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  12. #102
    cheeky & annoying izzygrant's Avatar
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    you aren't gonna PR every training session, and deadlift is a fickle animal. my hands always end up on smooth too - chalk chalk chalk. and if it becomes a limiting factor in your dl training you can always strap up for volume and do additional grip work, annoying as that is.

    there definitely comes a point when forcing through deadlifts with poor form becomes not worth it, especially in training. but i know it's frustrating.
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  13. #103
    Registered User trancebreak's Avatar
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    Stop thinking and smash press tomorrow bro! An unlucky day and I wish I took my own advice of "stop thinking"
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  14. #104
    Because Kaz NorthStrong's Avatar
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    Originally Posted by izzygrant View Post
    you aren't gonna PR every training session, and deadlift is a fickle animal. my hands always end up on smooth too - chalk chalk chalk. and if it becomes a limiting factor in your dl training you can always strap up for volume and do additional grip work, annoying as that is.

    there definitely comes a point when forcing through deadlifts with poor form becomes not worth it, especially in training. but i know it's frustrating.
    I guess things have been going so well that I wasn't ready mentally for a bad session. I use chalk for my top set always. Double over until top set, then I chalk up and alternate. No need for straps, I also don't have money to spend on them lol.

    Originally Posted by trancebreak View Post
    Stop thinking and smash press tomorrow bro! An unlucky day and I wish I took my own advice of "stop thinking"
    I have long stopped thinking. I'm gonna have a stellar day tomorrow, will be my first time putting up a plate overhead for reps (on a planned day, did it for 2 just for ****s one time) and I am looking forward to it.

    The adjustments in my training moving forward will be good and help me become a much better lifter. However, if the deadlift continues to be a pain in the ass I'll just re-set it a few cycles back and start doing the form better and working on speed etc. However, I think this was much more of a "today" thing, but I also believe that 4 work sets of deadlifting before the top set is too much, even at my low level.
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  15. #105
    Kfme psychodiver9's Avatar
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    Sounds like your body is trying to tell you something.....
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  16. #106
    Because Kaz NorthStrong's Avatar
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    Originally Posted by psychodiver9 View Post
    Sounds like your body is trying to tell you something.....
    Agreed. I think I addressed what needs to be done in the above posts though.
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  17. #107
    1500 raw will be wrecked baxtej44's Avatar
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    you'll figure it out
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  18. #108
    Because Kaz NorthStrong's Avatar
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    Originally Posted by baxtej44 View Post
    you'll figure it out
    Sure will. I think I'm going to go to 3 sets on all lifts to allow for better overall recovery.

    531 C3W3 Press

    Press 105x5, 110x4, 120x3, 125x2, 135x2 (PR tie)
    Pause Bench 3x5 @ 135(close, medium, wide)
    DB Bench 3x10 - 50s
    DB Row 2x20 - 50s
    DB Curls 2x12 - 20s
    s/s
    Triceps Pushdown 2x12 - 40lbs

    Another pretty ****ty workout today honestly. I think it's because I was somewhat wiped out from yesterday, and had only eaten like 400 cals before the workout. I need to get at least 1000 before my workouts to function half decently. Also didn't drink enough water and was getting headaches. Pressing went ok.

    The Paused Benching was cool, first time ever doing it. Did one set with my index finger on the edge of the smooth (close), one set one thumb width away from smooth (medium / my bench grip), and one with the pinkies on the rings (wide).

    DB Benching was meh. Was so tired and crappy feeling I cut the rest of the workout short, even though it was supposed to be a high volume bodybuilding day. I'm at home for the weekend, so I'll weigh myself tomorrow and see if I lost weight or whatever, as that could also be hurting things, but I'm guessing / hoping I gained a few.

    Anyway, that was today. Looking forward to a new cycle, and getting some momentum going again in my training after this speed bump.
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  19. #109
    Because Kaz NorthStrong's Avatar
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    531 C4W1 Squat

    Weighed myself this weekend because I went home, and don't have a scale here at university, weighed in at 189. Thought it'd be a bit more than that, but oh well. Just gonna keep eating about 3000-3300 kcals a day and just slooowly gain weight.

    Cycle 4 already, holy crap. Training has been going very well since the start of this program, and I want to keep my momentum going, so I am going to be doing 3 sets for the main lifts rather than 5, just to be able to recover better, and be more mentally ready for the top sets. As you will see I'm doing the Dan Green inspire assistance for the next several cycles. After 2 bad workouts in a row (Thursday and Friday) a weekend of rest was exactly what I needed. Here's what I did today

    Agile 8
    Squat 205x5, 235x5, 270x7 PR
    Pause Squat 3x5 @ 205 (3 sec pauses)
    Stiff Leg Deadlift 3x5 @ 185
    GHR 3x7
    s/s
    GHR Sit Ups 3x10 @ 10lbs behind head

    Holy shiiieeettt. First day of the "boss" assistance template, and I really like it. It's damn hard work but it will pay off in the long run, that's for sure. Only having 3 sets on the 531 exercise is nice too, much fresher for the last one. I think I made the right moves in my training by doing these adjustments, to keep up my positive momentum and move forward towards my goal of building a good base (my main goal for my first 2 years).

    The squats were a bit slower on the top set than I was expecting, but it's all good. I'd never done 270 before, so even a set of 5 would have been a PR, but I felt like putting in some extra work, although I could probably have hit 9-10 I stopped it at 7. Then the pause squats were death. If you add up the pause squats and regular squats that's 6 sets instead of 5 as I was doing the last few cycles, so the volume is actually increased slightly but in a tactical and sneaky way. Lol.

    Then it was my first time doing Stiff Leg pulls ever. They hit my low back a ton, moreso than my hammies. It was light weight, but I need to keep it light to just get used to the movement first. I think these will help my deadlift a lot. After that, I moved on to the GHR / Hamstring+calf cramp device. That was good as always. Benching tomorrow, looking forward to breaking some more PRs there and hitting up some challenging assistance work.
    Last edited by NorthStrong; 09-16-2013 at 01:43 PM.
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  20. #110
    Registered User Filmbuff81's Avatar
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    looking good. What sort of assistance work do you have set up for bench?
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    Originally Posted by Filmbuff81 View Post
    looking good. What sort of assistance work do you have set up for bench?
    Check back in tomorrow for another exciting episode to answer these burning questions....


    Haha. It looks like this for now

    Bench Press 531.............Press 531
    Incline 3x5......................Pause Bench 3x3-5 @ 65-75%
    DB Floor 3x10.................DB Bench 3x10

    I have pulling movements in there obviously too, but that's what the actual bench builders are. After a few cycles of those, I'll rotate in floor pressing, and close grips, with the DB lifts being DB Press and DB Incline. Same with the squat, I'll rotate in high bars instead of pauses (maybe) and deficits instead of rack pulls after deadlifts. I'm going to use Front Squats and Stiff Legs as staple exercises though.
    Last edited by NorthStrong; 09-16-2013 at 01:40 PM.
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  22. #112
    Registered User budreiser2's Avatar
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    Originally Posted by NorthStrong View Post
    Check back in tomorrow for another exciting episode to answer these burning questions....


    Haha. It looks like this for now

    Bench Press 531.............Press 531
    Incline 3x5......................Pause Bench 3x3-5 @ 65-75%
    DB Floor 3x10.................DB Bench 3x10

    I have pulling movements in there obviously too, but that's what the actual bench builders are. After a few cycles of those, I'll rotate in floor pressing, and close grips, with the DB lifts being DB Press and DB Incline. Same with the squat, I'll rotate in high bars instead of pauses (maybe) and deficits instead of rack pulls after deadlifts. I'm going to use Front Squats and Stiff Legs as staple exercises though.
    sounds like a good recipe for getting strong
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  23. #113
    Registered User Filmbuff81's Avatar
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    Originally Posted by budreiser2 View Post
    sounds like a good recipe for getting strong
    indeed looks pretty solid.
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  24. #114
    Registered User AdamMcD's Avatar
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    nice progress
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  25. #115
    Because Kaz NorthStrong's Avatar
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    Originally Posted by budreiser2 View Post
    sounds like a good recipe for getting strong
    Originally Posted by Filmbuff81 View Post
    indeed looks pretty solid.
    Thanks guys, I am confident in my training and it's nice to have a few others validate that.

    Originally Posted by AdamMcD View Post
    nice progress
    Thank you, I appreciate it, the numbers have been going up quite well lately!
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  26. #116
    1500 raw will be wrecked baxtej44's Avatar
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    i've noticed that with my "stiff-legged" pulls, it hits my hamstrings better if i have a slight knee bend and have to really focus on pulling up with my hamstrings. and being quick with them and shoving my glutes forward also helps hit high hamstring. hump the crap out of the bar at lockout and i hold my lockout for a second as hard as i can. i get a huge pump with those.
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    Originally Posted by baxtej44 View Post
    i've noticed that with my "stiff-legged" pulls, it hits my hamstrings better if i have a slight knee bend and have to really focus on pulling up with my hamstrings. and being quick with them and shoving my glutes forward also helps hit high hamstring. hump the crap out of the bar at lockout and i hold my lockout for a second as hard as i can. i get a huge pump with those.
    I had a slight knee bend and pretty much did those things. I felt it in the hams, but I think that my lower back is just so weak that it felt it more. Felt it in the glutes / upper hammies though. Thanks man.
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  28. #118
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    Originally Posted by baxtej44 View Post
    i've noticed that with my "stiff-legged" pulls, it hits my hamstrings better if i have a slight knee bend and have to really focus on pulling up with my hamstrings. and being quick with them and shoving my glutes forward also helps hit high hamstring. hump the crap out of the bar at lockout and i hold my lockout for a second as hard as i can. i get a huge pump with those.
    Same
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  29. #119
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    Originally Posted by NorthStrong View Post
    I guess things have been going so well that I wasn't ready mentally for a bad session.
    yeah, be careful with this. i wasn't always as whiny as i have been lately, lol. pr's are an addictive drug.

    so are you just testing out assistance to see what works best for you, since you don't have significant weak points?
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  30. #120
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    Those assistance exercises are solid bro! Keep doing what you're doing
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