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Old 06-23-2012, 05:22 PM #505
FHS JewFro
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noted. went ahead and did 315 cause i refuse to be a ***** my whole life

315x6...

maybe could have got one more but my grip was starting to fail
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Old 06-23-2012, 07:00 PM #506
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Rode the spin bike for 40 minutes while the middle aged man next to me watched the Kardashian show. On another note that bike completely put my dong to sleep after like 20 minutes, I have no clue how cyclists ride for as long as they do.
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Old 06-23-2012, 07:23 PM #507
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Old 06-23-2012, 08:22 PM #508
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Quote:
Originally Posted by Pump Revolution View Post
No "back problem", just try to get my lower back to hold up longer before muscle fatigue sets in.

Never lifted with endurance as the goal, so not sure what to do.
Just do a ton of volume. 5 sets of 10 every day. You can also try working in some slow tempo reps, with something like a 3-4 second eccentric and concentric.



6/23- Lower DE, intensification block, week two

Speed squats- low box, medium stance, with doubled monster mini bands (~110 at the top)
3x3@125
3x3@175
1x2@240

Speed deads- ********

GHR- 3x10
Decline sit-ups 2x20

Notes: Was slow as **** on squats. I ****ing hate speed deadlifts because standing on the bands forces me to alter my technique, so I need to figure out a better way to use them, otherwise I'm getting next to nothing out of it. Ended up ramping up to something like 285 for a double with two mini bands and a monster mini band on the bar.
Used a light band for GHR's today, I normally use an average band. I did the last set without any band at all, and had no problems. I think I'm good to do them all without a band.
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Old 06-23-2012, 08:47 PM #509
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Originally Posted by FHS JewFro View Post
noted. went ahead and did 315 cause i refuse to be a ***** my whole life

315x6...

maybe could have got one more but my grip was starting to fail
Your creepin up on my turf son
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Just do a ton of volume. 5 sets of 10 every day. You can also try working in some slow tempo reps, with something like a 3-4 second eccentric and concentric.
Interesting, was expecting someone to say 20+ reps per set or some ****
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Old 06-23-2012, 08:59 PM #510
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Eh you could but I just don't really see the point. When I do 5x10 or something for back raises I do like 15 second rest periods anyway, so it really doesn't make a difference. Just aim for a **** ton of reps, the rep/set scheme isn't super duper important.
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Old 06-23-2012, 09:06 PM #511
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Your creepin up on my turf son
first comes the deadlift, then the squat

but i think you will have me on bench for a while mate lol
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Old 06-23-2012, 09:09 PM #512
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20+ with no weight is a good warmup, for me anyways. Then I drop down to 12-15 for actual sets, and I just do hypers every day that I lift.
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Old 06-23-2012, 09:13 PM #513
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ill bite and start posting my routines. yes weights are lower than typical but these workouts are BY FAR the most intense i have ever experienced. every rep is focusing on a full stretch with a strong contraction ranging from 1-2 seconds. training partner helps push past failure.

arms day

triceps
•rope pulldown - 50x15, 60x15, 70x15
-slightly above parallel to the floor to full contraction
•CGBP - 105x15, 135x15, dropset 145x12-135x8-95x6
•dips - bw x 15, bw+25 x 15, bw+45 x 15
•bar pulldown (2 sets pronated, 2 sets supinated) - 50 x 15, 60 x 15
-slightly above parallel to the floor to full contraction

biceps
most times curling i never close the angle of my arms less than 40-45degrees, past that point with curls it is often relaxation
•seated db curls v.1 - 15 x 15, 17.5 x 15, 20 x 15
-while seated hold arms/dumbells supinated. hold an elbow position completely perpendicular to the floor during this movement. slowly contract and when your forearm is parallel to the floor squeeze the muscle for 2 seconds. slow controlled reps. these MURDER me.
•barbell preacher curl - 55 x 15, 75 x 15, dropset 95x8-75x8-55x6
•seated db curls v.2 (arnold curls?) - 15x15, 20x15, 25x15
•one armed cable curls - 20x15, 30x15, 40x15
-using a bench set it to three for the back, and the seat in the upright position. set the bench so that the back is closest to the cable, and the seat away. sit/lean towards the cable, curl. slow controlled movement focusing on contraction

for reference to db curls v.1
3:20
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Old 06-24-2012, 12:46 AM #514
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rotated back from smith military to db shoulder press today. used to be able to do 75s x8 for my last set, but ive been cutting so wasnt sure exactly how well it would go over.

first two sets: 55s x12, 65s x10. easy enough, grab the 75s to try for my previous record. get them up to my shoulders easy, left arm goes up a breeze but i cant seem to get my right arm into position. had to stick with 70s - pretty demotivating at first but then decided i was happy with the amount of strength i kept after not doing db's in a long time and considering i'm ~10lbs lighter

however now everyone in the gym knows i masturbate lefty

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Old 06-24-2012, 01:19 AM #515
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DL'd 315 for the first time today also. Did it after 275x3x5, so I only did one to see what was up, but it didn't feel bad. Thinking I could get at least 3 if I didn't just finish my work sets.

Also heard a guy teaching his son how to lift. "You gotta take a break from chest and arms every few days, so you might as well do legs. Just leg press a few times and do some ab work." I was mad jelly of that routine.
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Old 06-24-2012, 01:51 AM #516
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Old 06-24-2012, 01:12 PM #517
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Smith press: 190* 4x5, 9
DB laterals: 25s 2x12, 16
HS dips: 385* 5, 4, 315* 5, 12 Last time was 375* 3x5, 8
HS shrugs: 5pps 2x12, 16
Seated ham: 225x25 240x12 255x9
Hack squats: 365* 5, 5, gave up
LP: 5ppsx12

Felt weak as **** today, hope it was due to drinking too much last night. Was thirsty as ****, but was afraid I was going to throw up if I drank too much water.
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Old 06-24-2012, 01:29 PM #518
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Only stopped cause of my grip. The bars at my gym are pretty slippery. Looking small, oh well.
Decided to pull sumo for some reason. Have been pulling conventional for the last 5-6 months.
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Old 06-24-2012, 01:49 PM #519
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made it look easy
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Old 06-24-2012, 01:52 PM #520
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first comes the deadlift, then the squat

but i think you will have me on bench for a while mate lol
I don't squat, so you an have that
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Old 06-24-2012, 04:22 PM #521
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dunno how you guys deadlift in shorts w/o tall socks or something. I would tear the **** out of my shins every time.

So, not technically at the gym, but 3 miles hike yesterday and 12 miles bike ride today. it's nice getting out.
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Old 06-24-2012, 04:39 PM #522
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I use long socks when I deadlift heavy, but for speed work it's not worth the bother to put them on for a relatively short time of pulling.
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Old 06-24-2012, 04:45 PM #523
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I just wear long socks to the gym on days I'm going to pull.
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Old 06-24-2012, 05:12 PM #524
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I rip up my shins every time I DL, I'm just not a ****in' ***** about it.

EDIT: I literally have permanent discoloration on my shins from it.
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Old 06-24-2012, 05:56 PM #525
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Same^. Always have some bruises and/or cuts
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