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Old 10-06-2012, 02:01 PM #337
black_angus
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Quote:
Originally Posted by Nikilwig View Post
Agreed.

On a related note, in regards to speed work.

Regarding tempo, Pryor et al. (2011) found that fast eccentrics with no rest in the bottom position resulted in the greatest power output gains when compared to slow eccentrics and pauses in the bottom position (something Thibs has been saying for years, which has finally been validated). We recommend using loads of around 50% of 1RM if trying to demonstrate maximum power (remember power equals force x velocity), but when trying to develop maximum power, use a variety of loads ranging from 30-100% of 1RM. For maximum power production, we also recommend incorporating bench throws, which have an optimal power load of 55% of 1RM bench press (Baker et al. 2001) and display higher levels of peak force compared to the bench press (Clark et al. 2008).
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Did an extra workout today. GHR/reverse hyper/back raise super set, followed by face pulls, neck work, and a bunch of pullups from varying grips.
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Old 10-06-2012, 06:54 PM #338
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God I can't wait to go to my new gym and use the ghr machine and all of the chains/bands they have.
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Old 10-07-2012, 06:15 PM #339
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Trained twice today.

AM- bench #12

Bench- 2x2@260
Rows- a ****ton

Notes: Worked up to 2x3@225, then did ten minutes straight of rows, with 15 seconds max between sets. Did 225 for triples, 185 for fives, 205 for triples and doubles, 225 for singles, all with different grips. If I wasn't changing weight, I was rowing.

PM- extra workout

Facepulls
Pullups
Hammer curls
Klokov press
Forearm rope thingy
Back raises
Decline sit ups
Neck work
Sled dragging

Notes: Did a bit of everything, but the emphasis was on pullups and face pulls. Everything else was just a set here or there, get a bit of a pump and blood flow, etc. My elbows felt pretty good today, so the extra volume on the pulling and bicep work has helped so far.

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Last edited by black_angus : 10-07-2012 at 09:36 PM.
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Old 10-08-2012, 09:18 PM #340
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Benched 285 today! New max weeee

135x10
185x2
225x1
255x1
285x1
245x6
225x6
185x10
135x10

Db incline
65x10
60x10
55x12

Tricep v pushdown
3x10

ropes for triceps
6x10

straight bar curl
60 3x10

ez bar curl with 25s
4x10

conentrated curl
3x10 with 30

pec deck x4

abs
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Old 10-08-2012, 09:38 PM #341
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Power cleans- 135x4, 175x4, 205x4, 225x3, 205x3- exhausting but new pr
Seated ham curls- 4x10
Leg Press- 3x10
Calf Press- 4x15
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Old 10-08-2012, 11:03 PM #342
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10/5

SW pulldowns: 215 4x5, 10
Wide pulldowns: 165 8, 8, 16
Damico's: 85 15, 17
BB rows: 190 8, 8, 15
DB rows: 80 12, 12, 19
Deadlifts: 305x11

Yesterday morning,
HS shoulders: 100, 110, 125x7
DB laterals: 30s, 35s, 40sx7
BTN BB press: 120x16
Smith shrugs: 355* 8, 8, 16

Was to nauseous to do legs after shoulders, might do them today.

Not sure why my stomach was messed up, first time in months that I've been nauseous while lifting.
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Old 10-09-2012, 06:09 AM #343
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yesterday
A1

Bench 165x3 Pre <- nice and controlled, paused the first rep
Db bench 70sx7
60sx9,8
Pec Deck 5x12

OHP Machine 77.5x10
62.5x9,6
db raise 5x12

dips +35x2 Pre
skull crushers +25 2x12,8 (hurt my elbow a bit, but I'll keep at it)
rope tri pushdown 5x12

ab wheel <- wasn't feeling it, letting my back sag, but did a few reps just to get some work in.
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Old 10-09-2012, 08:54 AM #344
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Cable forearms: 95 10, 10, 17
LF abs: stack+20 12, 12, 16
Leg raises: 15, 15, 20
Reverse pec deck: 225 8, 8, 12
Prone ham curls: stack 12, 12, 14
Hack squats: 4pps 3x5
LP: 5ppsx19

The leg exercises felt much lighter this week
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Old 10-09-2012, 11:32 AM #345
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Bodyweight: 178lbs

LEMUR 2.0 Shoulders
PPress Preactive: 160lbs
DB Press: 60lbs
Smith Press: 80lbs
1 arm raises: 15lbs

Smith press and 1 arm raises are pure hnnngggg. The burn, the focus, easily my favorite lifts right now.
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Old 10-09-2012, 01:38 PM #346
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Quote:
Originally Posted by MonkeyTail View Post
I just checked my weight today, it was 53kg. I felt so happy after checking it because my weight has decreased from 4kg.
u wot m8
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Old 10-09-2012, 02:13 PM #347
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Old 10-09-2012, 02:43 PM #348
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I think you mean 152.5 cm.
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Old 10-09-2012, 02:43 PM #349
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m8 i sware
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Old 10-09-2012, 07:08 PM #350
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10/9- squat #12
Squat- 1x1, 1x2@440, 1x3@405
Rounded-back good mornings- 5x3@205

Notes: Was supposed to do two doubles at 440, but failed on the second rep of the first set. I switched back to my old knee wraps, and got both reps. I just don't like these new wraps; they are too stiff and I can't stretch them as far as I'd like. With my old ones, I can stretch them for miles and get a couple more layers around my knee. I'm kinda pissed that I ended up wasting my money on these wraps.

I'm also falling over a bit more than I'd like in my squat, so it's back to doing some good mornings to strengthen my upper back a bit. I really should have been doing these through the entire cycle.
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Old 10-09-2012, 07:39 PM #351
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Upper power (strength is coming back very quickly)

DB Bench 100 3x5 (wish we had 105's)
BB UH Row 3x5
BB Shrug 3x10
DB Press 70 3x8
Pullups +45 2x8
Dips +100 2x7
Preacher 3x8
Decline SC 3x10
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Old 10-10-2012, 09:24 AM #352
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I just saw this thread. I never knew pbnation even had a fitness section. Well I am down.

Worked on chest and triceps yesterday.

Bench. Pyramid sets
Dumb bell fly.
Cable fly
Incline fly.
Seated fly.
Triceps press
Chin ups
Push-ups.

Good cardio after
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Old 10-10-2012, 10:59 AM #353
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Incline bench: 175, 195, 240x4
DB bench:75s, 85s, 100sx4
Pec deck: 210, 225, 170x12
RGBP: 210 8, 8, 9
Wide cable curls: 85 8, 8, 14
BTH DB ext: 75, 85, 95x10
Reverse curls: 90 2x12
Pushdowns: 70 15, 17
Preacher: 80 15, 20

Finally starting to progress again
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Old 10-10-2012, 12:59 PM #354
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I'm sorry if this is a noob question but can someone explain preactivation reps/sets for me?
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Old 10-10-2012, 03:26 PM #355
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Theory

I'm starting to wonder if not using a spotter allows you to push more weight during bench presses. Will the CNS allow you to use more strength than normal if it believes that your going to get trapped under the weight.

Today on the last set of incline I decided to attempt a fourth rep. The bar completely stalled a little over half way up, then as soon as I realized I was about to fail suddenly had the strength to lock it out, and the lockout speed was even faster than it was on the first rep.

It was kinda funny, a random guy about 30ft away nearly fell over the bench behind me when ran to grab the bar thinking I was losing it.
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Old 10-10-2012, 03:47 PM #356
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even more if your eyes are closed WITH a spotter
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Old 10-10-2012, 04:06 PM #357
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