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Old 08-02-2012, 07:38 PM #1324
hsilman
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Deadlift max test

Power clean 135x5
Deadlift 135x3
225x3
315x1
385x1
405x0
405x0
315x5
225x5

BALLS. 385 moved pretty damn smoothly too, I really thought I had 405 in the bag. Rested a good 5+ minutes and everything, and I only got it about an inch off the ground. 2nd attempt didn't budge. Oh well, I matched my PR at 193 and I now weigh south of 180(lowest I've seen is 174) so I guess I should be at least satisfied, if not happy. I bet if I started eating again I'd get 405.

bunch of chins
bunch of dips
bunch of hanging leg raises
farmer's walks with 75# DB

That might be my last session before vacation. Chance I'll hit the gym the tuesday before if I get all my packing and ish done, but unlikely.
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Old 08-02-2012, 08:16 PM #1325
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Back Bis.
  • Switched straight EZ to Cambered for less shoulder strain on BB Curl.
  • Switched to EZ Cambered for preachers.
  • Doing neutral grip pulldowns until I can get 1.5xBW at my top-set, then I'll move into weighted chins again.
  • May switch Kroc HS rows for a BB row variation.
Overall solid day though.
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Old 08-02-2012, 08:33 PM #1326
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Quote:
Originally Posted by hsilman View Post
Deadlift max test

Power clean 135x5
Deadlift 135x3
225x3
315x1
385x1
405x0
405x0
315x5
225x5

BALLS. 385 moved pretty damn smoothly too, I really thought I had 405 in the bag. Rested a good 5+ minutes and everything, and I only got it about an inch off the ground. 2nd attempt didn't budge. Oh well, I matched my PR at 193 and I now weigh south of 180(lowest I've seen is 174) so I guess I should be at least satisfied, if not happy. I bet if I started eating again I'd get 405.
1. Too big of a jump from 315-385. I would have gone something like 315-340-365-405. Maybe 325-355-405.
2. I can guarantee your lats aren't tight enough. It's really hard to cue the lats until you actually know what it feels like, but basically row the weight as you keep it tight to your body. The lats should be tight from the second you pull the slack out of the bar all the way through lockout. I've found that the lats help a ton with overall tightness, and are great for off-the-floor strength. I still suck off the floor, but it's definitely gotten better.
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Old 08-02-2012, 08:37 PM #1327
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Originally Posted by black_angus View Post
1. Too big of a jump from 315-385. I would have gone something like 315-340-365-405. Maybe 325-355-405.
2. I can guarantee your lats aren't tight enough. It's really hard to cue the lats until you actually know what it feels like, but basically row the weight as you keep it tight to your body. The lats should be tight from the second you pull the slack out of the bar all the way through lockout. I've found that the lats help a ton with overall tightness, and are great for off-the-floor strength. I still suck off the floor, but it's definitely gotten better.
I was definitely concerned with wearing myself out, but I guess I wanted to match my previous PR in case I couldn't get 405. Your progression makes a lot of sense.

I'm sure I could work on my form, but I do think about my lats consciously when setting up, and they have gotten stronger since I tried 385 before. I will continue to work on it. Cut or no cut, I'll be working with a training max of 405 after only a couple more months anyways, so I'm sure I'll get it shortly.
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Old 08-02-2012, 10:40 PM #1328
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tried out SLDLs with dumbells. sweet jesus i felt it way more than with barbell. if anyone needs a hamstring exercise try them.
Did you do them 1 leg? I recommended this months ago, they suck at first due to balance but with like an 80 lb db you can rape your hams
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Old 08-03-2012, 09:16 AM #1329
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DB press: 75sx12 I'm coming for you DJ
Laterals: 30sx11
LF shoulder press: 125x16
RGBP: 195*x12
HS shrugs: 5ppsx14
Hack squats: 385*x8
LP: 515*x19
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Old 08-03-2012, 09:33 AM #1330
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hypertrophy push

bb bench
db press
incline db bench
cable flyes
vbar pushdowns
db lateral raises
skull crushers
reverse pec deck
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Old 08-03-2012, 10:14 AM #1331
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Originally Posted by Pump Revolution View Post
DB press: 75sx12 I'm coming for you DJ
Laterals: 30sx11
LF shoulder press: 125x16
RGBP: 195*x12
HS shrugs: 5ppsx14
Hack squats: 385*x8
LP: 515*x19
nice man. honestly the hardest part with going heavier than that is just getting them into position, you should try for 80s next time
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Old 08-03-2012, 10:37 AM #1332
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nice man. honestly the hardest part with going heavier than that is just getting them into position, you should try for 80s next time
Going to try 80s fro the first time next week. It was weird, a couple weeks ago i struggled to even get the 70s in place (took two attempts), but this week i didn't have any problems getting the 75s into position. Maybe my body just had to get used to stabilizing DBs, since I've been using machines for my shoulder exercises for the past 6 months.

On another note, was annoyed by the guy next to me who was doing half rep incline presses with 75s and would throw them on the ground after every rep. If the weight is that heavy to you, then you shouldn't be using it. He couldn't even carry them the 10ft to the rack, had to roll them there
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Old 08-03-2012, 03:27 PM #1333
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Originally Posted by hsilman View Post
I was definitely concerned with wearing myself out, but I guess I wanted to match my previous PR in case I couldn't get 405. Your progression makes a lot of sense.

I'm sure I could work on my form, but I do think about my lats consciously when setting up, and they have gotten stronger since I tried 385 before. I will continue to work on it. Cut or no cut, I'll be working with a training max of 405 after only a couple more months anyways, so I'm sure I'll get it shortly.
It's really a hard thing to cue. I used to think I was good at keeping them tight then one day I did it a little differently and I'm like "holy ****, this is so much better". Now I think I suck at it again, so I gotta work on it more. I really do think it's one of the most important things in the deadlift, especially conventional.
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Old 08-04-2012, 11:53 AM #1334
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BTB forearms: 140 2x10, 18
LF abs: stack 2x14, 16
Leg raises: 2x15, 23
Tbar rows: 127.5 2x8, 16
HS pulldowns: 295 2x8, 16
Reverse pec deck: complete fail
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Old 08-04-2012, 02:14 PM #1335
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Squats are coming along well.

Squat Preactivate: 205x1 felt fine, probably could've done 2 to 3 to be honest.
Squats: 165x6, 5; 150x6; 135x3, 3, 3
Walking Lunges: 35x21, 20
Somersaults (how are these possible?): 15, 6, 8, 8 (true, muscle giving, failure)

all that really matters from that workout.
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Old 08-04-2012, 04:33 PM #1336
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DT, can you post your lower body routine from when you were having back pain?
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Old 08-04-2012, 04:40 PM #1337
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Stopped taking pain killers, and ribs are still pretty bad. Lower back is starting to hurt more and more.... fml. Will probably regret skydiving tomorrow. **** it.
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Old 08-04-2012, 04:48 PM #1338
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Going to assume your lower back pain is a result of adjusted posture in response to your broken ribs. Stay safe pls. Ive been going to PT for my back and its not fun at all. Hopefully be back to 100% soon enough
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Old 08-04-2012, 04:51 PM #1339
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Skydives.


Brilliant.
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Old 08-04-2012, 05:32 PM #1340
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Suffers back injury via ladder.


Skydives.


Brilliant.
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Old 08-05-2012, 12:57 AM #1341
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DT, can you post your lower body routine from when you were having back pain?
When I first really hurt it I didn't do anything. But the most pain free one I had while recovering was:

Bulgarian Split Squats: 3x6xWeight
Lunges: 2xFailure
Leg Ext: 2x20xWeight
Ham Curls: 3x8-10
Calves

It varied in effectiveness because sometimes I couldn't do the lunges because of my leg going numb, or BSS would bother my back. I couldn't work my hamstrings out much because GHR would wreck my back as well. Mainly stuck to hypers/reverse hypers.

Basically stayed away from spinal loading. Even on back days, I did everything standing up - I did cable rows standing up. Incline bench. No shoulder presses, all lateral raises or rear flyes.
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Old 08-05-2012, 11:01 AM #1342
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standing ez bar curls: 52x12,12,12,10,10,8,8
cable curls:80x12x4
concentration curls: 40x12,12,10,8
leg extension: 90x12 105x12 120x10 135x8
hack squats:135x12 225x12,10 315x8 (PR)
leg press: 315x12 405x12 495x10 585x8
HS leg curls: 58x12x4
seated leg curls: 105x12x2 120x10 135x8
leg extensions (yes again): 105x12 120x12 135x12 150x10
standing calf raises: 215x15x4

good day for me, felt strong. I Really like the knee wraps, great investment IMO.
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Old 08-05-2012, 02:01 PM #1343
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vbar pushdowns
db lateral raises
skull crushers
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Old 08-05-2012, 02:08 PM #1344
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