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Post by thatnuckolskid on Feb 13, 2012 0:49:40 GMT -5
It's time to take a break from the general log for a bit. I've been sitting right around a 600 pound deadlift and a 400 pound bench for way too long. Hopefully, 12 weeks from now I will crush those numbers, and then get ready for the July 28th raw united meet to nail an elite total. Wish me luck!
Bench up to 345x3 paused down set of 325x6 TnG
Wide grip paused bench 245 2x8
Dead bench (pins set at chest) 275 for 4 singles
Dips bw+45 3x8
machine flies 60 3x10
front delt raises 35s 3x10
curls 75 3x10
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Post by Rosario-546 on Feb 13, 2012 7:43:27 GMT -5
What weight class you planning on attacking
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Post by thatnuckolskid on Feb 13, 2012 8:49:17 GMT -5
This first 12 weeks I don't guess it matters too much. I'll probably in the 210 range. For my meet, I'd like to hit 198, but if i feel like I have elite and 220 in the bag or if i'd have to drop more than 8-10 pounds of water, I may stay 220.
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Post by Rosario-546 on Feb 13, 2012 13:20:18 GMT -5
So your look at a 550 squat, nice.
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Post by thatnuckolskid on Feb 13, 2012 16:58:45 GMT -5
What I'd really like is something like a 425 bench and a 625 pull at the end of this cycle, then hit 600-450-650 in july, although anything over 1600 would be great!
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Post by thatnuckolskid on Feb 14, 2012 20:20:52 GMT -5
Paused front squat up to 275x3
High bar squat, 45 seconds between sets 275 6x3
barbell lunges 135 3x10 (5 per leg) SS barbell rows 135 3x10
hip thrusts 225 2x8
decline situps 25 3x5 (weight behind head)
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Post by buckeye2010 on Feb 15, 2012 20:43:45 GMT -5
Good luck on obtaining your goals. Those are impressive numbers.
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Post by thatnuckolskid on Feb 16, 2012 9:50:10 GMT -5
Thanks buckeye!
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Post by thatnuckolskid on Feb 16, 2012 21:14:30 GMT -5
Deadlift (back to conventional, woo hoo) up to 485x3 speed sets 395 6x3 (less than a minute between sets)
shrugs 315x15 (a bit too heavy) 275 2x15
deficit deadlifts 335 5x2
CSR 90x10, 2x8
DB leg curl (hips hanging off bench) 10 3x10
neutral grip pulldowns 120 3x10
rollouts bw+45 3x8
The volume was brutal, but hopefully it'll translate to a big pull in 12 weeks. I was surprised with how fast the 485 moved for me, and overall everything was fast, even though the lower back pump I got was rather painful.
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Post by thatnuckolskid on Feb 18, 2012 1:57:11 GMT -5
New sensation: having my lats hurt so much from deadlifts that the long head of my triceps are sore. I love it!
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Post by buckeye2010 on Feb 18, 2012 11:12:55 GMT -5
Great volume and intensity.
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Post by Rosario-546 on Feb 18, 2012 11:40:56 GMT -5
Dam deadlifts, then back again for deficits, yikes
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Post by scottmitchell74 on Feb 18, 2012 14:41:00 GMT -5
Amazing! Thanks for the logs. Inspirational!
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Post by thatnuckolskid on Feb 18, 2012 20:38:37 GMT -5
Thanks everyone! One day in, I can tell that this routine will, if nothing else, develop the guts it takes to hit a big deadlift at the end of a meet.
Bench up to 355x3 paused drop back to 325x7 TnG (1-2 left in the tank)
wide grip bench (paused) 255 2x8
dead bench from pins at chest height 285 4x1
dips bw+70 3x5
machine flies 60 3x10
curls 85 3x10
DB front raises 35s 3x10
Weight is down a bit and back is still really sore from DLs, so i was happy that everything is still going in the right direction bench-wise.
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Post by thatnuckolskid on Feb 19, 2012 21:08:25 GMT -5
paused front squat up to 295x3
hack squat 2.5 plates per side 6x5 (45 seconds between sets)
This was all I had tonight. Just called it a day and carbed up to help with recovery. Squatting 3 days after deadlifts just isn't going to be doable. I think i'll readjust my training week to have 4 days rest between deads and squats, and 3 between squats and deads. I recover from squats faster anyways.
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Post by thatnuckolskid on Feb 21, 2012 1:16:15 GMT -5
LOTS better day today
squat with ~100 pounds of band tension up to 315x3, 365x3 down to 315 5x2
glute bridges 225 3x10
decline situp (weight behind head) 25 2x6, 1x3
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Post by thatnuckolskid on Feb 26, 2012 16:40:58 GMT -5
Thursday: More deadlifts. Basically identical to the 16th, except with a top set at 495x3
Yesterday:
Bench 3 board up to 405x2 bench with doubled minis 275 12x2 (I'd guess 315 at the bottom and 350ish at the top)
Dead bench from chest 295 for 4 singles
Seated OHP 135 8x5 (less than a minute between sets)
pullups bwx5 +45x5 +25x7 bwx20 SS machine flies 80 3x10
snatch grip high pulls 135 2x10 SS reverse pec deck 40 2x10
Some quick bis and tris, but nothing worth posting. I was gassed at this point.
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Post by thatnuckolskid on Feb 29, 2012 0:27:39 GMT -5
squat walkouts up to 635 against 150 pounds of tension 315 8x2
concentric squats (from rock bottom) 315x1 365 for 3 singles
GHR bw 3x5, x8
ab wheel rollouts (standing) 3x3ish (just trying to get lower each workout)
hypers (weight behind head) 25 2x10
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Post by buckeye2010 on Feb 29, 2012 21:33:26 GMT -5
Great job on the bench. I'm gonna have to really start hitting it to keep up with you. I love the inspiration you give me.
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Post by thatnuckolskid on Mar 13, 2012 13:27:59 GMT -5
Thanks buckeye! If i'm still moving the weight you are when i'm your age, I will consider it a blessing.
So I just realized I've gotten WAY behind on my posting. Busy with school and whatnot, but things have calmed down and it's time to start posting regularly again. Here are my last two days:
3-11-12
Concentric squats from rock bottom 365 8x1 These were tough, but felt better than a couple weeks ago. These should help my hip drive out of the hole on deadlifts a lot
light DB curls, machine flies, and band pushdowns to loosen up my bicep tendon and get some blood in the area. elbows felt much better benching because of it.
Chaotic bench press 45+50# of weight swinging on bandsx5 135+50x5 135+100x3 185+100 5x3 With just 50 pounds swinging, stabilization was no problem. With 100 pounds it was a different story all together!
pulldowns 135 6x5
dips bw 3x12
GHR bw 3x10
3-12-12
High rack pulls (just above knees. i don't think going higher than that has any real carryover) up to 675 3x1 These were very challenging, but moreso on my system than my body. I need to get used to handling heavy weights again if I'm going to get a huge pull. I plan to increase volume and then work down in rack height.
same warmup for my elbows. things felt good again.
Dead bench from chest up to 365 4x1 This would have been a 15 pounds PR for one. To get it for 4 smooth singles was sweet, especially after benching the day before!
pulldowns 135 6x5
dips bw 3x12 already easier than the previous day
GHR bw+10 3x5 (weight held behind head. MUCH harder)
single leg hip thrusts bw 3x5
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Post by thatnuckolskid on Mar 13, 2012 20:10:59 GMT -5
Deadlift stance squat lockouts up to 495 3x1 (my back angle was similar to a deadlift right below the knees. I am not very good at maintaining an arch on my deadlift through lockout, and my spinal erectors let me know on these)
bench lockouts up to 405 3x1 (bar started about 2 inches off my chest. as soon as it broke the pins it was smooth to lockout)
pulldowns 135 6x5
dips bwx15, 12, 12
GHRs 10 3x6
rollouts (on feet) 2x3 (partials. got lower this time than ever)
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Post by buckeye2010 on Mar 13, 2012 20:36:08 GMT -5
Good to see you back posting. I was wondering if you had taken time off. I know how bust school can be. I am getting readt to graduate on April 5th with an Associates in Applied Sciences as a Physical Therapist Assistant. I can't wait to actually get a paycheck again. Good luck in your schooling also.
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Post by thatnuckolskid on Mar 14, 2012 17:28:08 GMT -5
Sounds awesome! I just switched my major to exercise science, so we may end up doing the same type of stuff!
reverse bands squats up to 4 singles at 585
bench up to 185+100# suspended from bands x3, 5, 5, 5
stretching
felt a little beat up overall, but my recovery has exceeded my expectations so far. dialed back the accessories and kept my bar speed fast today. going to sleep a lot tonight so i can hit it hard tomorrow.
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Post by thatnuckolskid on Mar 16, 2012 7:47:41 GMT -5
Yesterday:
worked up to a 555 deficit pull (60 pound PR)
worked up to a 375 dead bench from chest (10 pound PR)
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Post by Rosario-546 on Mar 16, 2012 8:58:05 GMT -5
Nice push pull, what deficit are you pulling from?
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