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Post by dopar66 on Jun 19, 2006 19:27:10 GMT -5
Bow, major congratulations on the major PR! 40 pounds! Incredible!
I know you're expressing these uncertainties about the lift, but bro, 40 POUNDS! YESSSSS!!!! Dig it, enjoy it, learn from it, and move forward from it. It is an incredible feel to be able to claim another plate! My hat is off to you and my sincerest congratulations out to you!
God Bless. Doug
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Post by 3speed on Jun 19, 2006 19:41:57 GMT -5
Man, the box squats obviously worked for you. A 40 lb PR is phenomenal. Congatulations!!!!!! Everybody has to experiment to find what works for them and it looks like you found yours. I am glad to see you reconsidered dropping them altogether. Ride that horse as long as you can.
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Post by Deleted on Jun 21, 2006 16:22:46 GMT -5
The 40 lb. PR is a bit misleading, as I haven't maxed out on squats for a couple of years, but still, it is good progress, so I don't want to change everything, I just feel that I need more practice on my squat form.
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Post by Deleted on Jun 21, 2006 16:29:35 GMT -5
ME Bench
On my last ME Bench day I got a bruise the size of a playing card on my tricep near the elbow in my struggle with the 315 decline, so I decided to skip the DE Bench on Sunday and not to go for a 1RM today but just do as many reps as I could with the heaviest dumbbells we have.
DB Bench Press 110x5,4 -- 1st set is a 15-20 lb. PR
JM Press 135x7x3 -- I was doing these wrong before, bringing the bar to my lower sternum instead of to my neck
BB Row 275x7x3
DB Rear Delts 35x9x3
Ab Pulldown 220x10x3
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Post by Deleted on Jun 27, 2006 16:30:05 GMT -5
DE Squat
Box Squat 195 + light band x2x4
Squat 195 + light band x2x4
Lat Pulldown 225x8x3
DB Curl 45x5x2
Ab Pulldown 100x16x3
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Post by Deleted on Jun 27, 2006 16:30:57 GMT -5
DE Bench
Bench Press 155 + mini bands x3x9
DB Bench 90x12,8
DB Rear Delt 35x10x2
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Post by Deleted on Jun 27, 2006 16:34:26 GMT -5
ME Squat
Squat 415x1; 425x1; 435x1,1 455x1 50 lb. PR over last week
I did the 435 twice just to make sure I was hitting proper depth, I had someone in the gym watch the second attempt.
Again, the PR is a bit misleading since I haven't maxed out on squats for a long time, when I was about 220 lbs., but hey, a PR is a PR.
Pullthrough 220x12x3
DB Row 110x16x2
Ab Pulldown 220x15x2
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Post by Chris Mangano on Jun 27, 2006 18:31:42 GMT -5
A 50lb PR is a 50lb PR. Nice job man.
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Post by dopar66 on Jun 28, 2006 6:43:50 GMT -5
Misleading? 50 pounds is 50 pounds, Bow! That is incredible! Man, I am way impressed! You keep that up and you'll be squatting freight trains in no time. Wow!
It is very impressive to me to see how much you are gaining. Keep up the awesome work bro!
God Bless. Doug
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Post by Deleted on Jun 28, 2006 13:01:23 GMT -5
Thanks for the encouragement guys. I really like the Westside emphasis on working weak points. For my bench, I think my rear delts and pecs have been hindering me, so the DB presses and rear delt flies have been working well. For the squat, my problem has always been at the bottom. My quads are strong, but my weakness has been my posterier chain, so the box squats, pullthroughs and glute ham raises seem to be helping there.
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Post by dopar66 on Jun 29, 2006 12:37:06 GMT -5
DO ya THINK??? 40 pound PR on the 19th and 50 pounds on the 27th? Man, let me tell you, that certainly meets the requirements for BOW-DACIOUS! Awesome just doesn't seem to be quite strong enough for that kind of results. What's one notch above awesome? Well, whatever it is, that's what your squat has done.
I stand in reverence to your gains, Bow!
God Bless. Doug
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Post by Deleted on Jun 29, 2006 14:51:19 GMT -5
What's one notch above awesome? I believe that would be bowdacious. ;D
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Post by Deleted on Jun 29, 2006 14:56:59 GMT -5
ME Bench
I had to practically drag myself to the gym today... that last ME squat day just about killed me, I think my CNS is still fried.
Anyway, had a pretty good day, got a 30 lb. PR on the bench (although I weigh 20 lbs more than when I hit my last PR).
Bench Press 225x1; 255x1; 275x1; 285xM
275 was pretty easy, 285 didn't even get off my chest, I was fried.
Incline DB Press 90x6x3
BB Row 275x8x3
DB Rear Delts 35x10x3
Ab Pulldown 220x16x3
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Post by Chris Mangano on Jun 29, 2006 15:50:53 GMT -5
What week is this for you in your training? Have you taken a deload week yet? Sounds like you might need one.
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Post by Deleted on Jun 29, 2006 16:35:57 GMT -5
Definitely time for a deload week. I'm not sure how to do that the "right" way, but I'm thinking of doing a week or two of skipping the ME exercises, just doing DE days and assistance work on ME days.
Oh, as far as what week, I think maybe the 8th week or so. I've been going all out since I started this log.
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Post by Chris Mangano on Jun 29, 2006 17:56:44 GMT -5
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Post by dopar66 on Jun 30, 2006 8:45:01 GMT -5
Congrats on the PR! Definitely deload enough to let your CNS catch back up!
I enjoyed your reply. Nice shades.
Have a wonderful Independence Day!
God Bless. Doug
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Post by Deleted on Jun 30, 2006 11:29:55 GMT -5
Thanks for the link Chris, that's what I was looking for.
Have a great holiday guys, I'm out until Wednesday.
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Post by Deleted on Jul 11, 2006 11:25:08 GMT -5
I ended up taking a week entirely off for my deload, and I'm glad I did. My back is feeling great and I feel completely recovered. I don't think that would have been the case if I had just dropped the ME and DE work and still done the assistance.
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Post by Deleted on Jul 11, 2006 11:27:59 GMT -5
DE Squat
Box Squat 195 + light band x2x12
Stone lift 161 lb. x1; 202 x1x3
Front Carry 225, 275, 315 didn't measure distance this time
Ab Pulldown 100x10
Wrist Roll 45x1; 65x1
My gym is having a strongman competition next week so I'm trying out some of the lifts we'll be doing instead of my usual assistance work.
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Post by Deleted on Jul 11, 2006 11:30:07 GMT -5
DE Bench
Bench Press 165+ mini band x3x9
Log Press 160x3x3
Farmers Walk -- 2.5 inch handles -- 340 x 12 ft. 400x 12 ft
Lat Pulldown 200x10; 225x7x2
Ab Pulldown 100x12x3
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Post by Deleted on Jul 11, 2006 11:32:54 GMT -5
ME Squat
Deadlift 515 x1; 525x1 20 lb. PR
Glute Ham Raise Light Band + Mini Band x8x3
Stone Lift 202 x1x5; 161x5x1; 90x10x1
Ab Pulldown 100x13x3
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Post by dopar66 on Jul 11, 2006 11:36:10 GMT -5
Cool! Be sure and let us know how the comp goes!
God Bless. Doug P.
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Post by Deleted on Jul 13, 2006 12:48:02 GMT -5
ME Bench
Log Press 160x1; 210x1; 230xM cleaned, but no press on the 230
Lat Pulldown 225x7x3
Wrist Roll 65x1
I had planned on doing more but when I tried some DB presses and curls it was a no go. Couldn't even get one rep with weights I should be able to handle easily. Something about these strongman lifts is killing my elbows. I think the stones are the worst culprit. I'm going to start taking some MSM/Glucosamine and see if that helps.
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Post by dopar66 on Jul 13, 2006 15:27:04 GMT -5
Congratulations Bow! Awesome! Possibly two deadlift PRs in one workout, that calls for a celebration.
You know that means next time you have to pull an even 500. :')
God Bless. Doug
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