LEGS
(1) HELLO BAR SQUATS
135 x 4
225 x 4
285 x 4
285 x 4
285 x 4
285 x 4
335 x 2
365 x 2
285 x 10
NOTES: 285 x 10 sucked.
(2) LOW BAR SQUATS
405 x 3
415 x 2
NOTES: I love the high bar/low bar combo, but the ort rep scheme really exhausted my core which made going very heavy on these difficult. Did love feeling 4 plates on my back.
(3) BENCH PRESS
135 x 8
225 x 8
275 x 8
300 x 8
315 x 8
NOTES: Chest was still very sore. Upset at how difficult 315 x 8 felt :/. I feel that I could only get 10-12 .
(4) SNATCH GRIP DEADLIFTS
315 x 2
365 x 2
365 x 2
NOTES My whole body was sore going into this workout...especially my back. These really hit my mid back/lats really hard
(5) RDLS
365 x 3
NOTES: Core was shot at this point, needed to call it a day.
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04-03-2011, 11:52 AM #2611
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04-03-2011, 12:26 PM #2612
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04-04-2011, 05:24 AM #2613
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04-04-2011, 05:25 AM #2614
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04-04-2011, 05:36 AM #2615
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04-04-2011, 05:37 AM #2616
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04-04-2011, 05:39 AM #2617
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04-04-2011, 05:44 AM #2618
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04-04-2011, 05:49 AM #2619
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42606
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04-04-2011, 05:50 AM #2620
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04-06-2011, 05:03 PM #2621
PRESSING EMPHASIS:
(1) BENCH PRESS
135 x ??
225 x 5
275 x 5
315 x 5
320 x5
325 x 5
330 x 5
340 x 5 +5lbs
NOTES: Once I get to 350 x 5 I will have to get a spotter probably
(2)HIGH BAR SQUATS
135 x 4
225 x 4
295 x 4
295 x 4
295 x 4
295 x 4
345 x 2
375 x 2
295 x 10
NOTES: Man I dread the last set more than anything else. Once I am doing 315 x 10 and 405 x 2 high bar I'll be in a good place
(3) RACK PULLS
315 x 2
365 x 2
405 x 2
455 x 2
485 x 2 +10lbs
NOTES: Still suck at these, but I am getting better.
(4) STANDING OVERHEAD PRESS
135 x 4
185 x 4
205 x 4
225 x 4
240 x 2
NOTES: Sorta disappointed I only got 240 x 2...was supposed to be 4
(5) DIPS
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04-06-2011, 05:04 PM #2622
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04-06-2011, 05:07 PM #2623
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04-06-2011, 05:56 PM #2624
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04-06-2011, 05:59 PM #2625
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04-07-2011, 01:28 AM #2626
- Join Date: Feb 2009
- Location: N.Ireland - Scotland, United Kingdom (Great Britain)
- Age: 42
- Posts: 9,238
- Rep Power: 17375
^^^ in b4 cortez rages at video requests.
what happened to the dips?"Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves…" - Dao de Ching
The biggest secret in life is not that we go through life discovering ourselves but that we go through life creating our selves. Think about that.
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04-07-2011, 02:37 AM #2627
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04-07-2011, 04:25 AM #2628
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04-07-2011, 05:35 AM #2629
We'll see, I think I still have a 275 seated OHP somewhere in the journal. After all the flack I get with the vids they are almost more trouble than they are worth. Especially when I don't personally use the vids for anything.
Yea Rack pulls seem to be a good indicator of my conventional deadlift...as the rack pulls go up so does my DL. As for Dips I did 5 sets of varying reps some 5, other 3, others 8. I don't really record dip reps since my RC can be a huge limiting factor on some days, so I base a lot of it off of feel.
Thanks
You have made awesome progress PM, I just happened to start a long time ago. You'll be there soon.
Yep, nice to get back into the swing of things.
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04-07-2011, 05:45 AM #2630
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04-18-2011, 02:57 PM #2631
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04-30-2011, 10:04 PM #2632
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05-02-2011, 09:57 AM #2633
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05-02-2011, 11:40 AM #2634
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05-02-2011, 11:52 AM #2635
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05-02-2011, 11:57 AM #2636
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05-02-2011, 01:03 PM #2637
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05-20-2011, 03:49 PM #2638
The return of im2manly
FRIDAY MAY 20, 2011
(1) HIGH BAR SQUATS
135 x 5
225 x 5
275 x 3
315 x 1
TODAY'S 1RM: 365 x 1
90% of 1RM: 330 x 3
330 x 3
330 x 3
80% of 1RM: 290 x 5
290 x 5
(2) BENCH PRESS
135 x 5
225 x 5
275 x 3
315 x 1
TODAY'S 1RM: 365 x 1
90% of 1RM: 330 x 3
330 x 3
330 x 3
80% of 1RM: 290 x 5
290 x 5
(3) SNATCH GRIP DEADLIFT
225 x 2
275 x 2
315 x 2
365 x 2
405 x 2
LET ME EXPLAIN: Boy's today was my first day even touching a weight in 1.5 months. Obviously I was rusty, but took it easy. My endurance was pretty god awful though and this workout above took me like an hour...worked up a nice sweat. 'Twas a riveting session back...except for benching being alot heavier than I thought it would be.
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05-20-2011, 03:54 PM #2639
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05-20-2011, 04:09 PM #2640
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