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Old 07-22-2012, 08:00 AM #1093
Pump Revolution
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Quote:
Originally Posted by theDJ View Post
sweet shoulders/tri day

db press - 40s warmup, 55s x12, 65s x10, 80s x10**
front raises - 40bb 2x14, unilateral 15 x15
upright ezbar rows - 70x12, 80x12, 90x8, 60x12
lateral raises - 15s 2x15, unilateral 12.5 x14
cgbp - 135 x14, 155x10, 185x8, 195x7, 95x16 (185x8 last wk)
cable pushdowns/extensions

**first time trying 80s. typically my 2nd set would have been heavier but being my first time trying 80s I kinda wanted a little more energy for the last set than normal. really surprised myself though. last week was 75x9
How dare you DB press more than me



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Old 07-22-2012, 10:17 AM #1094
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SW pulldowns: 190 4x5, 15
Wide pulldowns: 155 2x12, 18
BB pullovers: 90 2x15 Didn't feel much
BB rows: 205 4x5, 12
Cable rows: 180 2x12, 20
Hip thrusters: 185x10

I think my bench might be to high for hip thrusts, was difficult to stay on it and the bench kept sliding back.
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Old 07-22-2012, 11:09 AM #1095
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How dare you DB press more than me



i constantly feel like every other lift is lagging compared to my shoulders, i guess that's a good thing though. thanks for the support
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Old 07-22-2012, 03:29 PM #1096
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Off day today.

Set a PR of 315 on the decline bench yesterday. Sets were as follows;
135x10
225x10
275x8
315x4
315x2
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Old 07-22-2012, 04:23 PM #1097
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5/3/1 week, cycle 2, Bench day

Bench
160x5
170x3
180x3 <-- happy with this

OHP 65 3x10
DB Row 85x25
Dips 7,2x6,7
hanging leg raise 3x15
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Old 07-22-2012, 05:56 PM #1098
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i decided to do close grip bench the other day instead of smith, got 235x11. was suprised. but not sure if thats low compared to my regular flat bench. my triceps have always been my best bodypart though.
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Old 07-22-2012, 07:53 PM #1099
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that's pretty big, I don't CGBP anymore because of my wrists but I only was doing 265 for 12 or so
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Old 07-22-2012, 09:22 PM #1100
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Quote:
Originally Posted by Pump Revolution View Post

I think my bench might be to high for hip thrusts, was difficult to stay on it and the bench kept sliding back.
I feel like I have the opposite problem. At the top of the lift the bar is always high enough to want to roll down on me. I have a hard time keeping it stable on my waist throughout the motion.

For your problem, have you tried putting something under your feet? Either a plate or two or like a small box or something if your gym has one?
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Old 07-22-2012, 10:32 PM #1101
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Did another half PT test this weekend during drill. I don't know why we did a half test, we were supposed to do a full APFT this weekend. Whatever.

Pushups- 61
Sit-ups- 35
Mile- 7:33

All are PR's for the half-test. I thought my mile time was going to be way worse because after the first half the timer yelled out four minutes and I thought I was slowing down during the second half, but I ended up setting a pretty big PR. Pretty sure I can get that to sub-7 by the time school starts pretty easily.
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Old 07-23-2012, 01:35 AM #1102
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Also, I will be starting my new program tomorrow. I so excite.
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Old 07-23-2012, 10:17 AM #1103
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DB press: 65s 4x5, 17
DB raises: 25s 2x12, 18
LF SP: 110x19
RGBP: 175* 3x5, 15
HS shrugs: 455* 2x8, 16
Seated ham: 240x23 255x14 270x8
Hack squats: 365* 2x5, 10
LP: 495*x20
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Old 07-23-2012, 10:43 AM #1104
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Originally Posted by black_angus View Post
Did another half PT test this weekend during drill. I don't know why we did a half test, we were supposed to do a full APFT this weekend. Whatever.

Pushups- 61
Sit-ups- 35
Mile- 7:33

All are PR's for the half-test. I thought my mile time was going to be way worse because after the first half the timer yelled out four minutes and I thought I was slowing down during the second half, but I ended up setting a pretty big PR. Pretty sure I can get that to sub-7 by the time school starts pretty easily.
That's good, my last PT test was as follows

Pushups -74
Sit-ups -65
1.5 mile 9:20~

Trying to get my 3k time 10:15 and I'll be stoked.
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Old 07-23-2012, 02:53 PM #1105
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Today was day one of Lemur 2.0

Thoughts in one word: Amazing!

had a killer chest pump from the ballistic bench and the dips, I did the dips leaning forward more for a chest exercise, I am not sure if thats how they are supposed to be done in the program but I loved them.

I did the side lateral raises on the cable machine instead of DB, I felt a much better contraction at the top.
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Old 07-23-2012, 03:29 PM #1106
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That's cool but you probably tried too heavy a db. Trust me going them right you feel like a tiny little ***** but it is working.

I like to go as wide as I can on the dips and leaning forward helps
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Old 07-23-2012, 03:32 PM #1107
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That's cool but you probably tried too heavy a db. Trust me going them right you feel like a tiny little ***** but it is working.

I like to go as wide as I can on the dips and leaning forward helps
Ok I will go with DB's next week and probably just do 15's or 20's. I think I went a little bit too heavy on my last set of ballistic bench, I started off doing 95lbs on barbell but my last set ended up doing 135 which I know isn't my 30% 1rm.
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Old 07-23-2012, 03:43 PM #1108
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That's good, my last PT test was as follows

Pushups -74
Sit-ups -65
1.5 mile 9:20~

Trying to get my 3k time 10:15 and I'll be stoked.
**********.

Pushups- 83
Sit-ups - 62
1.5 Mile - 9:28

Victory will be mine one day.
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Old 07-23-2012, 04:24 PM #1109
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Yea it's hard but remember that ballistic bench is to wake the chest up and develop max power, which comes at a surprisingly light weight. You gotta be throwing that **** through the ****in ceiling. Plus it helps ingrain power for the push presses
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Old 07-23-2012, 04:30 PM #1110
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The catch hurts lol.

Going for 70 DB shoulder presses today...will be PR.
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Old 07-23-2012, 06:15 PM #1111
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well that was just ****ty. I knew I started too heavy on squats but I let my ego override my good sense.

Squat 5/3/1
295x5
310x3
330x0

just kind of pissed off and worn out overall. I'm sure wrecking my legs last night playing soccer didn't help, but still. I've been struggling with squats this whole time. just pissed off in general. Walked out after cleaning this mess up. I'm gonna just reset my squats down to something ridiculous, like a 315 max, and enjoy some easy weeks for once. The whole point of switching to 5/3/1 was to give my body a break and let me do random **** like hiking and pickup games of soccer without worrying. I did a good job for upper body, but I let my stupid pride(even though I'm still lifting ***** weights anyways) not have me drop my training max by enough for squats. I should have done more for deads, but I can handle them just fine at least.

I'm sure being down 20# from when I set my maxes doesn't make it easier lol

sorry for ranting, I know it's not the right place. Just upset with myself.
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Old 07-23-2012, 07:05 PM #1112
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Glutes/quads today, not trying to gain any more mass, just doing maintenance work really.

Back Squats - 135x12 225x8 315x8 365x6
Front Squats 135x12x4
DLs 135x12 225x10 315x10 315x6 315x5
Leg Extensions (One at a time) 4 sets of 15 using some assistance on the last 3~ reps
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Old 07-23-2012, 08:41 PM #1113
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Shoulders
Overall I feel like I'm still making steady progress. Only been what, 3 weeks in? Still though...feels John Goodman.

Warm-Up
Ballistic Bench: 5x5x75lbs
Seated DB Shoulders: (5lbs) Could've gotten 70x4 for the second set, but it would've been TOO much of a struggle, and I doubt I could get 75's next time. For sake of progression, I dropped to 70x6, 65x6
70x6
65x6
65x4
60x3, 3, 3
HS Shoulders: (2.5lbs)
30x12, 12, 12, 11, 11, 12
Side Lateral Raises: (3lbs) Dropped to 12 on last set to get better control for lift. Will do 3x15 next time for sure.
10x15, 15, 12
Dips to Failure: Overall more reps.
20
20
11
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