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  1. #91
    Noob Gains knowles.ja's Avatar
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    Friday - 4/3/15

    Bodyweight: 170lbs (true weight)

    Squats: 2-2:30 rest
    265 x 4
    265 x 4
    265 x 4
    265 x 4
    265 x 4
    265 x 4 @8

    Bench Press:
    225 x 5
    225 x 5
    225 x 5
    225 x 5
    225 x 5
    @9.9 lol

    Deadlift: 90 sec rest
    370 x 1
    405 x 1
    370 x 1 x 4

    Pendlay Rows:
    205 x 5
    205 x 5
    205 x 5
    205 x 5
    205 x 5

    OH Press:
    125 x 6
    125 x 6
    125 x 6
    125 x 6

    Notes: Squats felt easy but according to the vid there was a decent degree of lumbar flexion. I have been slacking on my hip mobility this last week and it is showing. Decided to stay at 225 for bench press and increase volume/density slightly. This is an all-time rep and total volume PR at 225. Also hit my short term goal of 405 on deadlift on a whim today. I thought I was cheating more than I actually am on the rows. Took a video and it doesn't look bad. All in all it was an excellent workout.



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  2. #92
    Hello therorschach's Avatar
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    Solid WOs, bro.

    Originally Posted by knowles.ja View Post
    If I had the time I would either do two-a-days or just workout 6 days per week. That way I could split up my main lifts a little more and not have an excuse to skip my accessory work. Unfortunately life gets in the way of all that.
    If you had the time, how would you split up the lifts+etc during the week?
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  3. #93
    Noob Gains knowles.ja's Avatar
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    Originally Posted by therorschach View Post
    Solid WOs, bro.



    If you had the time, how would you split up the lifts+etc during the week?
    Thanks. Dan John's Rule of Five seems to hold true for the most part.

    If I could split up I would most likely do something like:
    Mon - H Squat, H Bench, Weighted Pullups, Pec Flyes
    Tues - H DL, H Rows, H OHP, Abs
    Wed - P Squat, P Bench, Front Squats, Arm Work
    Thurs - Snatch-Grip DL, BW Pullups
    Fri - S Squat, S Bench, Weighted Chins, Dips
    Sat - S DL, S Rows, S OHP, Abs
    Sun - Off

    H = Hypertrophy
    P = Power
    S = Strength

    I typically close my store on Tues/Thurs so it's pretty tough to get in a workout unless I do it in the morning. I'm not a morning workout type of person anymore.
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  4. #94
    #BackInTheGame wannaBmoy's Avatar
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    Solid workout bud. The rows look great. I should try to look into recording some of my workouts to review form and all that good jazz. Great way to keep yourself accountable and to continue to improve your technique.

    Awesome job!
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  5. #95
    Noob Gains knowles.ja's Avatar
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    Monday - 4/6/15

    Bodyweight: 174lbs

    Squats:
    225 x 8
    225 x 8
    225 x 8
    225 x 8

    Bench Press:
    200 x 8
    200 x 8
    200 x 8
    200 x 8 @10

    Deadlift:
    330 x 1 x 15 - 90 sec rest

    Pendlay Rows:
    180 x 10
    180 x 10
    180 x 10
    180 x 10

    Seated DB Press:
    45 x 12
    45 x 12
    45 x 12

    Low Incline DB Flyes:
    30 x 10
    30 x 10
    30 x 10

    Notes: Last rep of bench press was literally the slowest completed rep I've had in my entire life. I will be resetting weight and adding volume to my Monday bench press. It's humid outside.
    Last edited by knowles.ja; 04-06-2015 at 05:07 PM.
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  6. #96
    Noob Gains knowles.ja's Avatar
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    Wednesday - 4/8/15

    Bodyweight: 175lbs

    Squats:
    315 x 1 x 5 - 2:00 rest

    Front Squats:
    210 x 3 x 10 - 1:00 rest

    Bench Press:
    250 x 1 x 5 - 2:30 rest

    Snatch-Grip Deadlift:
    265 x 4
    265 x 4
    265 x 4
    265 x 4

    WG Pullups:
    BW x 10
    BW x 10

    Chinups:
    +35 x 3
    +35 x 3
    +35 x 3

    Notes: Dropped some of the accessory work because I didn't get to start my workout until late. Squats and Bench both felt good. Bench is a legit lifetime 1RM PR. Pretty pleased at how fast and easy all of the reps looked in the videos.



    Last edited by knowles.ja; 04-08-2015 at 07:31 PM.
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  7. #97
    Noob Gains knowles.ja's Avatar
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    LMFAO. Just went through my previous workout logs IN DETAIL and realized that 250 bench press is a true 1RM PR. I have literally never bench pressed over 245lbs before. It's funny how this went by with no fanfare. I thought I was tying an old PR, not breaking one. Go me!
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  8. #98
    Perpetual Beginner bango skank's Avatar
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    Many congrats on your BP PR! Went up easy too. New goal?
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  9. #99
    Noob Gains knowles.ja's Avatar
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    Originally Posted by bango skank View Post
    Many congrats on your BP PR! Went up easy too. New goal?
    Thanks. Well, I haven't technically hit my short term goal of 295 TnG and 275 paused, but I really don't think this is realistic by the end of April. Honestly based on my current lifts, I would be ecstatic to hit 275 at the end of the month. I would like to hit 315 by the end of the year - earlier if possible. I think I will be testing my main lifts on April 24th. We'll have to see how it goes.
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  10. #100
    Noob Gains knowles.ja's Avatar
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    Friday - 4/10/15

    Bodyweight: 173lbs

    Squats: 2:00-2:30 rest
    275 x 4
    275 x 4
    275 x 4
    275 x 4
    275 x 4
    275 x 4 @9

    Bench Press: 1:30 rest
    190 x 5
    190 x 5
    190 x 5
    190 x 5
    190 x 5

    Deadlift:
    375 x 1 x 6 - 90 sec rest

    Pendlay Rows:
    210 x 5
    210 x 5
    210 x 5
    210 x 5
    210 x 5

    OH Press:
    127.5 x 6
    127.5 x 6
    127.5 x 6
    127.5 x 6

    Notes: I've been doing 10lb jumps on my Friday squats for several consecutive weeks. I will be doing 5lb increases from here on unless I am feeling particularly strong one day. It was nice to have an easy bench session for once. 90 sec rest on my Friday deadlift is becoming difficult to maintain. Last two reps were pretty slow, but no form breakdown that I could tell.

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  11. #101
    Noob Gains knowles.ja's Avatar
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    Monday - 4/13/15

    Bodyweight:

    Squats:
    230 x 8
    230 x 8
    230 x 8
    230 x 8 @7.5

    Bench Press:
    165 x 10
    165 x 10
    165 x 10
    165 x 10

    Deadlift:
    335 x 1 x 15 - 45 sec rest

    Pendlay Rows:
    185 x 10
    185 x 10
    185 x 10
    185 x 10

    Cable Flies:
    Some - felt weird. probably won't do again

    Ab-Wheel:
    10/10/10

    Pullups:
    6/6/6

    Notes: I'm working on narrowing my stance on squats, pointing my toes out less, and not dive-bombing as much. Overall it feels pretty good. I don't have any lumber flexion, and I'm getting better quad pumps. Bench felt okay. Lowered weight ~15% and increased volume. Deadlifts were faaaast tonight. Pullups just because in between ab sets. Dropped OH press due to fatigue/time.

    Last edited by knowles.ja; 04-13-2015 at 06:41 PM.
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  12. #102
    Noob Gains knowles.ja's Avatar
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    Old PRs

    Went through my old logs again - trying to compile some of my lifetime PRs and PRs since I had my surgeries for future reference.

    OHP:
    185 x 1
    180 x 2
    175 x 3
    167.5 x 3 x 6

    Chinups:
    +70 x 3 x 5
    +90 x 1 x 2

    Squats: (Post surgery)
    355 x 1
    320 x 5 x 3
    Last edited by knowles.ja; 04-13-2015 at 11:22 PM.
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  13. #103
    Registered User Miketoc's Avatar
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    Nice job on the new PRs
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  14. #104
    Noob Gains knowles.ja's Avatar
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    Originally Posted by Miketoc View Post
    Nice job on the new PRs
    Thanks buddy. Here's to many more!
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  15. #105
    Noob Gains knowles.ja's Avatar
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    Wednesday - 4/15/15

    Bodyweight: 173lbs

    Squats:
    325 x 1 x 5

    Front Squats:
    215 x 5
    215 x 5
    215 x 5
    215 x 5
    215 x 5
    215 x 5

    Bench Press:
    255 x 1 x 5 New 1RM PR

    Snatch-Grip Deadlift:
    275 x 4
    275 x 4
    275 x 4
    275 x 4

    Pullups:
    +35 x 3
    +35 x 3
    +35 x 3
    +35 x 3
    +35 x 3
    +35 x 3

    EZ Bar Curls:
    95 x 10
    95 x 10
    95 x 10

    Notes: Squats felt pretty good. Bench was heavy as hell - it's definitely more than the 90%1RM that I should be doing on Wednesday. I am thinking of dropping the SGDL for the time being. Other possible programming changes coming up in the next few weeks.

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  16. #106
    Noob Gains knowles.ja's Avatar
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    Programming Change

    I will be doing a deload next week with my 1RM tests on Friday 4/24. After that I will begin a new training cycle on Monday 4/27.



    Here's a copy with my all 1RMs set to 100 so the percentages are obvious. I will update the numbers after my tests next week.

    Credit goes to Arian11 in the PL/Strongman forum. I had been working on some programming for some time, but it was a really big headache. In the end I just copied a lot from a programming template.
    Last edited by knowles.ja; 04-15-2015 at 10:26 PM.
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  17. #107
    Noob Gains knowles.ja's Avatar
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    Friday - 4/17/15

    Took the day off and don't regret it. I am looking forward to my deload next week and then testing some maxes. I am also looking forward to training with percentages for a while rather than worrying about adding weight to the bar every damn session.
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  18. #108
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    Monday - 4/20/15

    Bodyweight: 172lbs

    Squats:
    275 x 3
    250 x 3
    250 x 3

    Bench Press:
    170 x 10
    205 x 3
    205 x 3
    205 x 3

    Deadlift:
    315 x 3
    315 x 3
    355 x 1
    385 x 1
    435 x 1 Post Surgery PR

    Pullups:
    BW x 10
    BW x 10
    BW x 10

    Notes: This was supposed to be a deload, and for the most part it was. I decided since I didn't deadlift last Friday that I wanted to go ahead and test my max today instead of this Friday. This is a Post Surgery PR and the heaviest I've deadlifted in about 7 years. This is also 10lbs heavier than my End-of-April goal I had set for myself back in January.

    Last edited by knowles.ja; 04-20-2015 at 09:43 PM.
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    Aaaand because I can never leave well enough alone, I am tweaking my programming again for the next 6 weeks. I will post it up when I'm done.
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    Originally Posted by knowles.ja View Post
    Aaaand because I can never leave well enough alone, I am tweaking my programming again for the next 6 weeks. I will post it up when I'm done.

    Interested to see what you come up with! NICE pulls too btw!
    "Those giraffes you sold me, they won't mate. They just walk around, eating, and not mating. You sold me... queer giraffes. I want my money back."

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  21. #111
    Hello therorschach's Avatar
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    Congrats on the recent PRs.
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    Originally Posted by wannaBmoy View Post
    Interested to see what you come up with! NICE pulls too btw!
    Originally Posted by therorschach View Post
    Congrats on the recent PRs.
    Thank you, sirs.
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    Wednesday - 4/22/15

    Bodyweight: 171lbs

    Squats:
    315 x 1
    340 x 1
    365 x 1 Post Surgery PR

    Bench Press:
    205 x 1
    230 x 1
    265 x 1 Butt came off bench
    265 x FAIL

    Pullups:
    +35 x 5
    +35 x 5
    +35 x 5
    +35 x 5
    +35 x 5

    Notes: This is the most I've squatted in about 7 years. 405 doesn't seem so far away anymore. 365 is also 15lbs heavier than my goal I had set for the end of April. My butt came off the bench on my first attempt at 265 and I failed the second attempt. I forgot to film the first one, but I'm not counting it as a PR since it would've been red-lighted. I might try 260 on Friday depending on time.



    Last edited by knowles.ja; 04-22-2015 at 05:44 PM.
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    Friday - 4/24/15

    Bodyweight: 171lbs

    Bench Press:
    135 x 5 x 2
    185 x 4
    205 x 2
    235 x 1
    260 x 1
    270 x FAIL

    Pullups:
    +45 x 3
    +45 x 3
    +45 x 3
    +45 x 3
    +45 x 3

    Notes: I took the low-hanging fruit of 260lbs rather than attempt 265 again. I don't why I thought I could hit 270, but I tried anyways. I'm tired of failing reps on bench press, so I won't be making any 1RM attempts for a while.

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  25. #115
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    Week1: Monday - 4/27/15

    Bodyweight: 174lbs

    Squats:
    235 x 8
    235 x 8
    235 x 8
    235 x 8

    Bench Press:
    170 x 8
    170 x 8
    170 x 8
    170 x 8

    Pullups: 40 reps
    BW x 8
    BW x 8
    BW x 8
    BW x 8
    BW x 8

    Dips:
    +25 x 6
    +25 x 6
    +25 x 6
    +25 x 6

    Notes: I haven't committed to changing up my programming yet. So what I'm doing will look similar except spread across 5 days instead of 3. Squats were a little more tiring than I expected.

    Last edited by knowles.ja; 04-27-2015 at 08:37 PM.
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  26. #116
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    Monday:
    H Squats
    H Bench
    Pullups
    Dips

    Tuesday:
    OH Press
    H Deadlift
    H Rows
    Abs
    Biceps

    Wednesday:
    P Squats
    Front Squats (I may not keep these)
    P Bench Press
    Pullups
    Face Pulls:

    Friday:
    S Squats
    S Bench
    Chinups
    Abs

    Saturday:
    H Bench Variant
    S Deadlift
    S Rows
    Biceps

    I will be winging it on the progression scheme for a bit.
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  27. #117
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    Originally Posted by knowles.ja View Post
    Monday:
    H Squats
    H Bench
    Pullups
    Dips

    Tuesday:
    OH Press
    H Deadlift
    H Rows
    Abs
    Biceps

    Wednesday:
    P Squats
    Front Squats (I may not keep these)
    P Bench Press
    Pullups
    Face Pulls:

    Friday:
    S Squats
    S Bench
    Chinups
    Abs

    Saturday:
    H Bench Variant
    S Deadlift
    S Rows
    Biceps

    I will be winging it on the progression scheme for a bit.

    Really strong workouts the past few days. Grats on the PR! I like the idea behind the new program. I'll be following closely to see how you take to it.
    "Those giraffes you sold me, they won't mate. They just walk around, eating, and not mating. You sold me... queer giraffes. I want my money back."

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  28. #118
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    file:///C:/Users/Joey/Desktop/D.U.P%20Spreadsheet.pdf

    I have attached a link to my spreadsheet of the DUP style training program that I was thinking about running. If you have had any experience with this type of training I would love some feedback. I am used to high volume which is why I added some additional work on the 3 main days. I plan on running it 3 weeks then deloading the 4th week and adding weight to each lift or upping the 1RM percentage used for the movements. Also calves are a huge weakness so I don't have them Listed and will just destroy them when I feel suitable (4-5 Days a week).

    Thank you!
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    Originally Posted by bballjoey93 View Post
    file:///C:/Users/Joey/Desktop/D.U.P%20Spreadsheet.pdf

    I have attached a link to my spreadsheet of the DUP style training program that I was thinking about running. If you have had any experience with this type of training I would love some feedback. I am used to high volume which is why I added some additional work on the 3 main days. I plan on running it 3 weeks then deloading the 4th week and adding weight to each lift or upping the 1RM percentage used for the movements. Also calves are a huge weakness so I don't have them Listed and will just destroy them when I feel suitable (4-5 Days a week).

    Thank you!
    Hi Joey. Is this for real?
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  30. #120
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