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Old 11-17-2012, 06:45 PM #778
black_angus
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Location: The Great State of Iowa
11/17

Squat- 6x5@340
Sumo deadlift- 10x1@315
Neutral grip pullups- BWx5, 5x3@+25, wide grip BWx5, BWx5

Notes: I'm back home now, and the rack at the gym is either too high for me squat without calf raising the **** out of everything, or low enough that I'm pretty much half squatting out of the hooks. I chose going low.
Sumo pulls were with ~20 second rest between reps. I went light and did singles because I suck at sumo, and we have hex plates so after the first rep, everything is going to hell. I might have to do touch and go reps during my deadlift day, as there is no way in hell I am doing 6x6 with hex plates.
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Old 11-17-2012, 07:55 PM #779
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Shouldn't your strong legs help your sumo?
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Old 11-17-2012, 09:38 PM #780
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Good squatters are usually good sumo pullers, but I ****ing hate pulling sumo.
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Old 11-18-2012, 11:35 AM #781
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Quote:
Originally Posted by black_angus View Post
T-Nation had some good **** back in the day, then it got overran by people who don't even lift.
Almost as bad as elite fitness.

Response to every post:
"Yeah yeah, that looks good...but you should totally run XXX supplement and YYY supplement at double dose for the entire time."

XXX and YYY supplements are from NeedTo's own store. lawd.
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Old 11-18-2012, 03:17 PM #782
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Biotest reportedly makes some really good supplements, but they are hilariously overpriced and some of the marketing they put out (read: the anaconda protocal and velocity diet) is just ridiculous.
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Old 11-18-2012, 04:19 PM #783
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Adding bands to HS lat machine is ****ing amazing. Felt like it was hitting my lats more directly than anything I've ever done.
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Old 11-18-2012, 04:28 PM #784
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Quote:
Originally Posted by black_angus View Post
Good squatters are usually good sumo pullers, but I ****ing hate pulling sumo.
I don't even squat and my sumo is usually around my conventional, I barely do sumo though.
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Old 11-18-2012, 07:20 PM #785
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11/18

Bench- 6x6@200, 1x2@225, 2x1@250
DB curl and press- a **** ton
Rows- 3x10@135, 3x3@175
Face pulls- 5x10

Notes: Worked up to a couple moderately heavy singles as a bit of bonus work. DBCP was triples with short rest until I hit 70, at which point I was fairly gassed and only hit an ugly single. I then dropped back to 55, doing singles until I felt satisfied, with the only rest being dropping the DB on the floor and switching it to the other hand.


I've found that face pulls are close to useless to me now; my traps completely overpower my rhomboids and rear delts unless I go with an insanely low weight to really work those muscles. I already get enough trap work from shrugging 2x/week, so I think I will switch to doing rear delt flies and band pull aparts for rear delt work.
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Old 11-18-2012, 07:36 PM #786
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What wist wraps do you use?
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Old 11-18-2012, 08:09 PM #787
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I use EliteFTS 60cm super heavy wrist wraps. I absolutely love them; they are a big step up from the old Inzer Iron Z's I used, although those were a good wrap as well.
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Old 11-18-2012, 08:11 PM #788
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I had a pair of those, but EFS made me give them back
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Old 11-18-2012, 08:17 PM #789
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I would tell them to **** off.
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Old 11-18-2012, 08:28 PM #790
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They would have charged my CC for it
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Old 11-18-2012, 08:37 PM #791
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*******s.
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Old 11-19-2012, 10:38 AM #792
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Smith shoulder press: 200* 3x5, 12
Upright rows: 100 12, 17
DB laterals: 30sx17
HS shrugs: 475* 8, 8, 14
Ham curls: stack 12, 16
Hack squats: 4pps 2x5
Leg press: 5ppsx18
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Old 11-19-2012, 01:33 PM #793
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Flat bench: 3x5 155, 165, 175. 3x2 185, 195, 205
Close grip bench: 3x8 135, 145, 155
Tricep kick-backs: 3x10 40
Skull crushers: 3x10 45, 55, 65.

Want to try and max out at 250 by the end of the semester (December 8th) but I'm kind of doubting that I can do it. Working hard for it though.

On a related note, I spotted a friend today who benched 365 3x5 today. Made me feel like everything I've done in the past has amounted to nothing lol. Felt like I was making good progress too.

Legs are tomorrow. Really looking forward to it.
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Old 11-19-2012, 08:41 PM #794
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black_angus, would you mind linking me to your comments on deadlifting awhile back (i.e. regarding back tightness and a few other points)? I tried searching for it but didn't spot it.
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Old 11-19-2012, 10:21 PM #795
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11/19

Squat- 6x2@360

Notes: I had to hurry up and get to wrestling practice, so I did this in about 20 minutes and left. After practice I did some GHR, reverse hypers and pull ups.
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Old 11-19-2012, 10:26 PM #796
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black_angus, would you mind linking me to your comments on deadlifting awhile back (i.e. regarding back tightness and a few other points)? I tried searching for it but didn't spot it.
I'm not sure exactly what you're talking about, but the two points I try to preach, to myself and others, are to pull back and to keep the lats tight. I have the same "mind-muscle connection" with my lats during the deadlift as when I am doing rows. The contraction is the same, just from a very different angle. I have found this helps my speed off the floor dramatically. Pull back and keep your weight on your heels to keep your leverages favorable; you should think of using your bodyweight as a teeter-totter.
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Old 11-19-2012, 11:15 PM #797
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mixed bag again.

A2
Bench 180x2 Pre. Felt ok, will stick with it for a bit to bring the speed up

DB incline 65x3 <-wtf? adjusted bench around, I think it was way too high. Tried to match inc BB seat
55x12,6
50x4
p dec 5x12

DB shoulder press 45x12,6
40x7
DB raise 5x12

Dips +35x3 Pre. Will stick with it till I feel more comfortable.
+10x10,5
BWx5,4
tri rope pulldown 5x12

some chins
some front squat holds for time.

Going to 50s on DB press for sure. I think the weirdness with DB incline has to do with the bench angle. new equipment/gym is taking a bit of adjustment to get used to. I will go for 60s next time with my "correct" seating and see how it goes. Should be good for 10+ reps. Overall "felt" weaker today, but in review I did fine.
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Old 11-20-2012, 10:49 AM #798
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BTB forearm curls: 145 2x10, 18
Hack calves: 295 18LM 17SS
LF abs: stack+20 12, 18
Leg raises: 15, 20
Reverse pec deck: 205 12, 14
Cardio: Stepper 15min
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