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Post by 3speed on Jul 10, 2016 13:06:43 GMT -5
Brother, I couldn't do that *now*. (Tips hat) That just goes to show how different each of us is and why there is no one correct training approach because I can assure you that there is no way I could have come close to a 500 pound single when I was running that routine. That was during the time of Weil and Confessore - I watched those guys in complete awe of what they were doing.
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Post by 3speed on Jul 11, 2016 19:50:50 GMT -5
Monday 7/11/16
High Bar Squat 135 X 5,5 225 X 3 315 X 3 365 X 3,3,3,3,3,3,3,3 turned the last 3 sets into jump squats
Reverse Grip Bench 135 X 8,8 185 X 8 225 X 8,8,8
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Post by 3speed on Jul 14, 2016 19:08:45 GMT -5
Thursday 7/14/16
Front Squat 135 X 5,5 185 X 3,3
Sumo Deads 225 X 5 315 X 3 405 X 1 455 for 12 singles with 20-30 seconds between reps
Done!
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Post by Ryan on Jul 15, 2016 9:18:12 GMT -5
Woody, have you ever tried switching grip between these quick-rest singles?
I've done this "rapid fire" work before too and typically have kept my usual left-under grip for all reps; wondering if there'd be any benefit to switching or even going with double-over grip??
I think most people would say keep your comp grip whenever possible, but I am torn and am curious as to your thoughts.
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Post by 3speed on Jul 15, 2016 17:16:07 GMT -5
Ryan, I do not switch grips - ever. I tried it a few times last year during warmups and it screwed up my work sets. I don't know if it is a physical or mental thing but I can't break the floor with 75% if I switch grips. I do know that when you repeat the same movement over and over the brain selects the most efficient pathway for the signals to travel and physically protects that pathway so I suspect the difference is physical.
I am a strong - very strong - believer in specificity of training because of the way that the brain learns and then conditions the body to carry out it's will. I know some people question the possibility of "uneven development" due to sticking with one grip but I don't care about that. I'm a powerlifter not a bodybuilder. Besides as Eric will tell you, I don't have enough muscle to worry about it.
As you said, I train as I compete.
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Post by osu122975 on Jul 16, 2016 14:51:01 GMT -5
Yea, Woody doesn't look like a powerlifter until you see his legs in a singlet (LOL), he just kicks everyone's a$$ on the platform. Woody is a very impressive lifter with very good technique.
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Post by 3speed on Jul 16, 2016 16:12:54 GMT -5
Thank you Eric.
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Post by 3speed on Jul 16, 2016 16:19:25 GMT -5
Saturday 7/16/16
High Bar Squat 135 X 5,5 225 X 5
Low Bar Squat 225 X 5 315 X 3 405 X 1 475 X 1 435 X 3,3,3,3,3,3,3 505 X 3 (wild hair - surprisingly easy)
Reverse Grip Bench 135 X 20,20,20,20,20 Upper outside of left pec very tender - trying to rehab it.
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Post by 3speed on Jul 18, 2016 21:00:32 GMT -5
High Bar Squat 135 X 5,5 225 X 5 315 X 3 405 X 3,3,3,3,3,3,3
Bench 135 X 20,20,20,20,20
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Post by 3speed on Jul 20, 2016 19:45:50 GMT -5
Wednesday 7/20/16 47th anniversary of 1st Moon landing
Front Squat (warm up for deads) 135 X 5,5 185 X 3 225 X 3 275 X 3
Sumo Deads 260 X 5 350 X 3 440 X 1 510 for 10 singles with 30-40 seconds rest between each rep Don't think I've ever been so glad to say "10"
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Post by 3speed on Jul 24, 2016 17:53:27 GMT -5
Tried to workout today - everything sucked. Time for a deload week.
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Post by 3speed on Jul 30, 2016 16:38:25 GMT -5
7/30/16
What a difference a week makes!
Squat 135 X 5,5 225 X 5 315 X 3 405 X 2 Decided to borrow a page from Ryan's log here but run ascending instead of descending 475 X 3 485 X 3 495 X 3 505 X 3 525 X 3 Weight never felt "heavy". Actually walked out of the gym feeling refreshed instead of worn out which I think is amazing considering how much working in this heat over the last 2 weeks has beat me down.
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Post by 3speed on Aug 1, 2016 21:18:55 GMT -5
Bench
135 X 6,6 205 X 3 235 X 3 265 X 1 285 X 3 295 X 3 305 X 3 315 X 3 325 X 3 315 X 3 305 X 3 295 X 3 285 X 3 9 sets for 27 reps between roughly 75℅ and 85℅. Felt great.
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Post by 3speed on Aug 3, 2016 20:48:39 GMT -5
Deadlift
260 X 5 350 X 3 440 X 2 530 X 1 600 X 1 530 X 2,2,2,2,3
Done - hands on fire.
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Post by 3speed on Aug 6, 2016 17:49:38 GMT -5
Saturday 8/6/16
Squats 135 X 5,5 225 X 4 315 X 3 405 X 2 455 X 3 475 X 3 495 X 3 515 X 3 535 X 3 405 X 10 <--planned 365 but didn't want to play with the plates.
When I racked the 405 warmup, a guy I didn't recognize came over to tell me that if I kept the weight down and did more reps I would make better progress. I said "Yep. Stick around. You ain't seen nuthin yet."
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Post by Ryan on Aug 8, 2016 8:09:06 GMT -5
That's funny Woody. You always seem to get the jack-wagons who think they know what they're talking about and want to give you their sage advice. With me, people either purposely ignore me or ask me for advice or what I eat or similar such things. I feel like directing them to your log and just saying "look, do what this guy does...".
I just don't get for the life of me how someone can see you moving warmup weight and make a judgement that you are overextending yourself, especially because when you move 405 it probably looks like me moving half that.
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Post by 3speed on Aug 8, 2016 15:41:44 GMT -5
"do what the guy does" 🤗 You mean eat everything in sight and go squat?
I could have and, more often than not, would have taken the time to explain that his advice would usually be correct but you can't make blanket statements without knowing a person's goals and current training status. However, I was finished with my warm-ups and was getting my mindset right to "do work".
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Post by 3speed on Aug 8, 2016 20:12:12 GMT -5
Monday 8/8/16
Bench 135 X 6,6 205 X 5 235 X 3 265 X 1 285 X 4 295 X 4 305 X 4 315 X 4 325 X 4 315 X 4 305 X 4 295 X 4 285 X 4 225 X 10 First and last rep paused on every set of 4
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Post by osu122975 on Aug 10, 2016 16:55:49 GMT -5
Saturday 8/6/16 Squats 135 X 5,5 225 X 4 315 X 3 405 X 2 455 X 3 475 X 3 495 X 3 515 X 3 535 X 3 405 X 10 <--planned 365 but didn't want to play with the plates. When I racked the 405 warmup, a guy I didn't recognize came over to tell me that if I kept the weight down and did more reps I would make better progress. I said "Yep. Stick around. You ain't seen nuthin yet." Killer workout!
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Post by osu122975 on Aug 10, 2016 16:58:04 GMT -5
That's funny Woody. You always seem to get the jack-wagons..... He gets those jackwagons cuz he doesn't look like a powerlifter......... He's like Nate.....guys constantly ask Nate how he's gonna deadlift 600+ with those "bird pipe" legs...hahaha
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Post by 3speed on Aug 10, 2016 19:53:49 GMT -5
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Post by 3speed on Aug 10, 2016 19:54:45 GMT -5
That's funny Woody. You always seem to get the jack-wagons..... He gets those jackwagons cuz he doesn't look like a powerlifter......... He's like Nate.....guys constantly ask Nate how he's gonna deadlift 600+ with those "bird pipe" legs...hahaha Thanks Eric. I can always count on you.
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Post by 3speed on Aug 22, 2016 21:34:55 GMT -5
Monday 8/22/16
Squat 135 X 5,5 225 X 4 315 X 3 405 X 2 495 X 1 515 X 2 535 X 2 555 X 2 495 X 6 was seeing long dead relatives at this point 405 X 12 was talking to them at this point
Done!
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Post by Ryan on Aug 22, 2016 21:58:48 GMT -5
From hanging up the shoes to squatting your face off, all in the space of a couple days. Only you. Lol
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Post by 3speed on Aug 23, 2016 11:47:06 GMT -5
Thanks Ryan.
When I went to post up my squat session, I noticed the post you referred to wasn't there. I figured I had just not tapped to post it. Now, I'm really confused.
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