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  1. #1531
    Dr Vic viccles007's Avatar
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    Oh my, the deliciousness of it all!
    Instagram: vicclesloveskarate
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  2. #1532
    Hammy Hammy Hobbes thehobbes's Avatar
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    Great cgbp weight you were rocking the other day.
    Originally Posted by Partyrocking View Post

    Giggled uncontrollably, I see boobs.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  3. #1533
    Registered User Partyrocking's Avatar
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    Originally Posted by viccles007 View Post
    Oh my, the deliciousness of it all!
    Yep. I love having more time to cook.

    Originally Posted by thehobbes View Post
    Great cgbp weight you were rocking the other day.

    Giggled uncontrollably, I see boobs.
    Hope your boobs don't have holes in the middle . I see a ram.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

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  4. #1534
    Dr Vic viccles007's Avatar
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    Originally Posted by thehobbes View Post

    Giggled uncontrollably, I see boobs.
    Trust you Hammie!
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  5. #1535
    Registered User Partyrocking's Avatar
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    Today's Workout: Bench Mechanical Stress

    Weigh in: 180.4

    Warmup: 5 min elliptical, leg swings, arm circles, light facepulls



    Paused Bench
    5x45, 3x75, 2x95, 1x115, 1x135, 8x3x165
    -paused PR

    165 tng was my 3RM in July, so I'm definitely stronger on the bench now.



    Paused Incline
    4x5x120


    These were hard, but they went up.

    Paused Decline
    3x8x130


    I hate unracking these suckers.



    Tricep Pushdown
    5x8x32.2


    Harder than last week, way harder.

    Dumbbell Incline Bench
    6x4x25lbs


    Each set rest pause (5s) rest. Ooh the burn.

    Limber 11/Starting Stretching

    Meet is 11/13. I'm looking to redeem myself on the bench and raise the bar on my squat and deadlift records. Current total is 415kg. Let's see if I can get to 440kg.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

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  6. #1536
    Team Ogre FallenAngel80's Avatar
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    Originally Posted by Partyrocking View Post
    Meet is 11/13. I'm looking to redeem myself on the bench and raise the bar on my squat and deadlift records. Current total is 415kg. Let's see if I can get to 440kg.
    Nice lifts, PR. Wow the meet is creeping up!
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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  7. #1537
    Dr Vic viccles007's Avatar
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    Nice benching PR and great work on the paused bench PR! Looking forward to seeing how you do at the meet next month!
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  8. #1538
    Registered User Partyrocking's Avatar
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    Originally Posted by FallenAngel80 View Post
    Nice lifts, PR. Wow the meet is creeping up!
    Thanks. I'm so ready for this ... not at all, but I mentally feel ready for this.

    Originally Posted by viccles007 View Post
    Nice benching PR and great work on the paused bench PR! Looking forward to seeing how you do at the meet next month!
    Thanks.

    Today's Workout: Squat Mechanical Stress

    Weigh in: 179.9

    Warmups: 6 min elliptical, leg swings, arm circles



    Paused Squats
    5x45, 3x95, 2x135, 1x225, 1x275, 1x325-low bar PR, 8x2x300-paused squat PR


    These felt heavier than last week. I did weigh in 2lbs lighter, and I probably should have worn a thicker shirt, but every other squat session feels heavy, so next week will probably feel lighter again. Probably shouldn't be so aggressive w/ my low bar progression, but I only have a month to until the meet, so I want to trouble shoot heavier loads now.



    Paused Front Squat
    4x5x130


    The working sets went fine. I missed a hook when I went to rerack on my last set. Oops!



    Paused Leg Press
    3x8x420


    Crushed it!

    Leg Extensions
    5x10x33


    Ooh, ouch!

    Sissy Squats
    3x4x40


    Was supposed to do a 6x4 but I wasn't feeling it.

    Goblet Squats
    6x4x40lbs


    Did these all rest pause, ooh my abs

    Limber 11/Starting Stretching

    Pretty good
    You can't help the hopeless.

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  9. #1539
    fluffier than avi phoenix4444's Avatar
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    325 paused squat, you are a beast!
    *Trying to stay sane and get back to avi status.
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  10. #1540
    Jerk of All Trades LunaLifts's Avatar
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    Originally Posted by phoenix4444 View Post
    325 paused squat, you are a beast!
    130 paused front squats too. Globdamn.
    PRs: 95lbs/126lbs/212lbs
    Next Goals: 100lbs/150lbs/215lbs
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  11. #1541
    Registered User Partyrocking's Avatar
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    Originally Posted by phoenix4444 View Post
    325 paused squat, you are a beast!
    Thanks Buddy!

    Originally Posted by LunaLifts View Post
    130 paused front squats too. Globdamn.
    I really want to get my front squat up next year. "They say" it should be 80% of your back squat, and I'm not even close yet.
    You can't help the hopeless.

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  12. #1542
    Jerk of All Trades LunaLifts's Avatar
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    Originally Posted by Partyrocking View Post
    I really want to get my front squat up next year. "They say" it should be 80% of your back squat, and I'm not even close yet.
    I can't tell, I'd probably have heavier back squats if I had safeties. lol
    PRs: 95lbs/126lbs/212lbs
    Next Goals: 100lbs/150lbs/215lbs
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  13. #1543
    Registered User Fiction2Fitness's Avatar
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    Nice work. I've been working on front squat too but yeah, not even near 80%. Just got it up to barely over 100. Anyways, always inspired by your lifts and the fun memes. :-)
    Gym Max: 229/126/305
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  14. #1544
    Hammy Hammy Hobbes thehobbes's Avatar
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    Way to blast those paused squats - BEAST MODE! I guess 80% sounds doable on FS but it's probably the awkwardness of even holding bar like that that's hard on people. Wrists get hornswaggled, shoulders are like wtf, and sometimes you choke yourself out.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  15. #1545
    Registered User Partyrocking's Avatar
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    Originally Posted by LunaLifts View Post
    I can't tell, I'd probably have heavier back squats if I had safeties. lol
    It's probably psychological. I have safeties there, but I never use them for squats unless I'm purposefully dumping the bar. If I'm not going to reach depth, I just do a partial and stand back up. You can quarter squat way more than you can squat, so unless you're already injured going down, the safeties shouldn't really be necessary.

    I've never gotten to the bottom of the squat and then failed to get up. If anything, if your body knows you're going to get back up, you'll probably fail to reach a full squat to begin with and end up doing a partial one.

    This is just my rambling. Safety third.

    Originally Posted by Fiction2Fitness View Post
    Nice work. I've been working on front squat too but yeah, not even near 80%. Just got it up to barely over 100. Anyways, always inspired by your lifts and the fun memes. :-)
    Yeah I don't know anyone who front squats 80% of their back squat. I think oly lifters made this up to make us powerlifters feel bad.

    Originally Posted by thehobbes View Post
    Way to blast those paused squats - BEAST MODE! I guess 80% sounds doable on FS but it's probably the awkwardness of even holding bar like that that's hard on people. Wrists get hornswaggled, shoulders are like wtf, and sometimes you choke yourself out.
    Rawr! It's hard to hold the bar and your upper back is like wah I'm tired. My shoulders are usually alright (or I wear a sweatshirt if they're getting sore), and I actually find the choking part easier to deal with than the sore wrists.
    You can't help the hopeless.

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  16. #1546
    Fhtagn! LadyLore420's Avatar
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    Reading your workout triggered me.

    The gainz
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  17. #1547
    Jerk of All Trades LunaLifts's Avatar
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    Originally Posted by Partyrocking View Post
    It's probably psychological. I have safeties there, but I never use them for squats unless I'm purposefully dumping the bar. If I'm not going to reach depth, I just do a partial and stand back up. You can quarter squat way more than you can squat, so unless you're already injured going down, the safeties shouldn't really be necessary.

    I've never gotten to the bottom of the squat and then failed to get up. If anything, if your body knows you're going to get back up, you'll probably fail to reach a full squat to begin with and end up doing a partial one.

    This is just my rambling. Safety third.
    Lol, yeah it's definitely a mental thing. I know I can bail out, but it's just tossing the weight back onto my bed, and while I have it lined up to prevent anything super bad from happening, like hitting the window behind the bed, it messes with my head anyway. I think even if I didn't need the safeties, just knowing they're there just in case gives me a bit more confidence. Or maybe I need to stop being a wuss, lol.

    I also do partials if I feel like the weight won't come back up though. The sometimes I'll look at the video, and be like "I was SO close, I bet I could've done it." lol.

    If I fail at the bottom it's because I went too low my butt tucked in, and back got rounded, and I can't get back up from that.
    PRs: 95lbs/126lbs/212lbs
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  18. #1548
    Registered User Partyrocking's Avatar
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    Originally Posted by LadyLore420 View Post
    Reading your workout triggered me.

    The gainz
    I'm sure you'll get there again. The gainz train is always waiting for you.



    Originally Posted by LunaLifts View Post
    If I fail at the bottom it's because I went too low my butt tucked in, and back got rounded, and I can't get back up from that.
    Make sure you keep your upper back tight, and when you descent, start off slow and pick up speed as you get close to parallel. If your upper back is tight, then your lower back is tight and won't round, and if you pick up speed towards the bottom of the lift, you'll be able to cruise past your sticking point.

    Today's Workout: Bench Speed Work

    Weigh in: 181.0

    Warmup: 6 min elliptical, leg swings, arm circles



    Speed Bench
    5x45, 3x65, 2x85, 1x95, 7x11x110


    They felt a bit heavy, but I got all my reps.

    Banded Bench
    7x14x50+70lbs in bands


    Crushed them!



    Tate Press
    3x12x20


    No shoulder issues this week. Will go up to 25 next time.

    Limber 11/Starting Stretching

    Pretty good all around

    Random Tidbits: Decided to try a pre workout shake before going to the gym. I think it helped with my energy levels. Will keep using for the next week to see how it affects my workout

    30g PeptoPro (hydrolyzed casein) and 20g Vitargo (carb supplement)

    Feeding schedule

    PWO Shake: 1hr before lifting

    Breakfast: 10-30 minutes after lifting (depending on what I make)

    Lunch: 4-5 hours after breakfast

    Dinner: 4-5 hours after lunch

    Pre-Bed Snack: 3-4 hours after dinner (about an hour before bed)

    2100 calories: 183g carbs (rest), 180g protein (1g/lb), 72g fat (.4g/lb)

    I am finding that I get better results w/ more protein. .8g/lb is a good minimum when you start lifting, but I think experienced lifters probably benefit from more protein (likely because MPS isn't as elevated from training). I may go up to 1.25g/lb protein when I'm ready to bulk (Somewhere between Jan 1 and Feb 1 depending on how my cut goes)
    You can't help the hopeless.

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  19. #1549
    Jerk of All Trades LunaLifts's Avatar
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    Originally Posted by Partyrocking View Post
    Make sure you keep your upper back tight, and when you descent, start off slow and pick up speed as you get close to parallel. If your upper back is tight, then your lower back is tight and won't round, and if you pick up speed towards the bottom of the lift, you'll be able to cruise past your sticking point.
    I think I am, I tighten up my traps, shoulder blades, and lats when I go to unrack, and do my best to keep them tight. I do have to work on bracing more core better though, I can tell I'm not keeping my core as tight as I should.

    I am finding that I get better results w/ more protein. .8g/lb is a good minimum when you start lifting, but I think experienced lifters probably benefit from more protein (likely because MPS isn't as elevated from training). I may go up to 1.25g/lb protein when I'm ready to bulk (Somewhere between Jan 1 and Feb 1 depending on how my cut goes)
    I was thinking that recently too about the bulk I'm on now. Maybe it's just because I'm bulking, so I'm growing anyway, but it seems like I'm doing better than I did when I was hitting bare minimum. I'm hitting closer to 1g/lb and I feel like my results have been pretty good this time around as far as overall muscle gains, and muscle to fat gain ratio. Though I'm not really an "experienced lifter" in that I've only been at it almost two years. Even if it is just a mental thing though, I don't mind if I feel like my pythons are growing. lol.
    Hoping I can keep it on the higher side when I cut too just to see if I notice a difference in maintenance. Last cut I felt like I got a little flat, but that could have been the deficit. Not enough experience yet to say for sure, but it's fun finding out.

    Looking forward to seeing how the high protein works for you on your bulk.
    PRs: 95lbs/126lbs/212lbs
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  20. #1550
    Registered User Fiction2Fitness's Avatar
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    Originally Posted by Partyrocking View Post
    Yeah I don't know anyone who front squats 80% of their back squat. I think oly lifters made this up to make us powerlifters feel bad.
    In that case we really won't discuss my overhead squat. lol

    Nice speed bench workout.
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  21. #1551
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    Originally Posted by Fiction2Fitness View Post
    In that case we really won't discuss my overhead squat. lol

    Nice speed bench workout.
    Thanks. I'm sure your overhead squat is better than mine. I only use the pvc pipe for that, srs.
    You can't help the hopeless.

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  22. #1552
    Hammy Hammy Hobbes thehobbes's Avatar
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    Nice workout, how's the Starting Stretching coming along? When I started that my butterfly was really uneven on one side, leg was like wayyy up, now they've evened out nicely after a few months.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  23. #1553
    Registered User Partyrocking's Avatar
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    Good question. I think it's helping with my recovery. I'm less sore than I had been before I started it. Not sure if it's translated to better lifting yet, but less soreness I'll take any day.
    You can't help the hopeless.

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  24. #1554
    Hammy Hammy Hobbes thehobbes's Avatar
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    Glad to hear that PR, less soreness = more productivity = more gainz. Hey are you entering the PP comp?
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  25. #1555
    Registered User Partyrocking's Avatar
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    Originally Posted by thehobbes View Post
    Glad to hear that PR, less soreness = more productivity = more gainz. Hey are you entering the PP comp?
    After my meet, although I should probably practice a bit beforehand. I'm pressing enough as it is. Also, I need time to get over 185, lol.

    Maybe I'll just do AYCE sushi the night before.
    You can't help the hopeless.

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  26. #1556
    Registered User Partyrocking's Avatar
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    Today's Workout: Deadlift Mechanical Stress

    Weigh in: 181.0

    Warmup: 5 min elliptical, leg swings, arm circles



    Paused Sumo
    5x135, 3x225, 8x3x295




    Paused Conventional
    4x6x285




    Paused Deficits
    3x6x210


    Standing Leg Curl
    3x9x36.2


    Seated Leg Curl
    3x4x75/3x4x80 (5s rest pause)


    Limber 11/Starting Stretching
    You can't help the hopeless.

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  27. #1557
    Team Ogre FallenAngel80's Avatar
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    Originally Posted by Partyrocking View Post
    Wow, this meme is quite disturbing lol!

    Nice lifting, PR!
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  28. #1558
    Registered User tina722's Avatar
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    I've always seen speed reps prescribed as doubles or triples. I'm curious why you are doing such high reps - unless I'm reading this wrong?
    http://forum.bodybuilding.com/showthread.php?t=172554141
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  29. #1559
    Registered User Partyrocking's Avatar
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    Originally Posted by FallenAngel80 View Post
    Wow, this meme is quite disturbing lol!

    Nice lifting, PR!
    Thanks. IMO, the meme would be better if it were "every time you drop your dumbbells"

    Originally Posted by tina722 View Post
    I've always seen speed reps prescribed as doubles or triples. I'm curious why you are doing such high reps - unless I'm reading this wrong?
    You're reading that correctly. Not sure why the speed reps are programmed that way tbh. I think it will be changing soon. The program changes a bit every 4 weeks or so.
    You can't help the hopeless.

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  30. #1560
    Registered User Partyrocking's Avatar
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    Today's Workout: Bench Accessories

    Weigh in: 182.5

    Warmup: 5 min elliptical, leg swings, facepulls



    CGBP
    5x45, 3x65, 2x85, 1x115, 5x7x130, 3x13x80


    Moved pretty smoothly.



    Dips
    6x9


    Way better than last week!

    Skullcrushers
    6x14x45


    Ooh the shaking!

    Limber 11/Starting Stretching

    Pretty good
    You can't help the hopeless.

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