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Unread 2012-11-05, 05:41 PM   #5551
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170->280 over about an almost 5 year period.
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Unread 2012-11-05, 08:09 PM   #5552
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Chest is blah.

decline
255 x 5
295 x 5
325 x 5
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Unread 2012-11-06, 11:20 AM   #5553
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11-5
Masters Swim - Endurance - 3300 yards
-800 warmup
-400 on 8:20
-2x200 on 4:00
-4x100 on 1:55
1 min rest
-4x100 on 2:05
-2x200 on 4:00
-400 on 7:40
-100 ez

11-6
4-2-1 Run Intervals - Neg Splits
-10 min warmup
-4x400 (first 200 moderate pace, last 200 all out, walk 200 in between)
-2x800 (first 400 moderate pace, last 400 all out, walk 200 in between)
-1600 (each 400 getting faster then the previous, ending with 400 all out at the end)
-10min cool down
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Unread 2012-11-06, 01:15 PM   #5554
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Squats, Starting to get back in the groove.


135x15
155x15
175x15
195x15
205x15
225x15
245x15
255x15
275x1
295x1

Lpress

4pps 4x20

calves

Leg curls
4x12 @ 110

Leg extensions
4x12 @ 210

Calves
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Unread 2012-11-06, 06:09 PM   #5555
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Lets talk training.

What do you think works for you overall? What kind of programming. do you deload? you like high frequency, high volume, what have you tried, what training did you feel stagnant with, what did you make great progress with?

What do you think holds your current training back some or do you think you're training optimally for you right now?

Any sample templates you like to see? Questions, concerns, thoughts abuout trainingas a whole?
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Unread 2012-11-06, 09:54 PM   #5556
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I've found that sustained, slow progressive overload via 5/3/1 for powerlifting works best for me. I can peak over the time of a few weeks and see some seemingly big gains, but that is fools gold. I am only peaking and if I try to sustain it, I end up hurting myself.

As it stands, time is what holds me back the most. I make sure to hit my main lifts with gusto and fill in the remaining time with accessories if time allows.
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Unread 2012-11-06, 10:59 PM   #5557
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I have had good success with 5/3/1. I like the deloading after 3 weeks of heavy lifting. Recently I have been doing volume training due to injuries. I have been seeing some decent results. So far it has been good. I like the power lifting aspect so Im itching to get back to 5/3/1.

If I had to pick something stagnant I would pick chest training. 5/3/1 has yielded me the best results thus far but still pretty slow.
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Unread 2012-11-07, 12:40 AM   #5558
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Quote:
Originally Posted by Sylva View Post
Lets talk training.

What do you think works for you overall? What kind of programming. do you deload? you like high frequency, high volume, what have you tried, what training did you feel stagnant with, what did you make great progress with?

What do you think holds your current training back some or do you think you're training optimally for you right now?

Any sample templates you like to see? Questions, concerns, thoughts abuout trainingas a whole?
Patience, consistency, and leaving any kind of ego at the door. I don't look at anyone, I don't look at myself, I just go in, work as hard as I can for the level I'm at without kidding myself, and I go until I can't anymore. I do a 4 day split, with legs twice a week on a routine I got from my cousin who's getting ready for WBFF in OKC in a few days. I've basically been on it for a year and once I finally decided to just stick to it and be patient and eat right, I saw gains all around. Ironically, I deload for a week when I feel like I've been doing great for the last several weeks or months.

I just wish I had someone to watch me on some lifts to make sure I'm doing them correctly (i.e. deadlifts, squats) until I've mastered the form/technique. That could be holding back my training on those heavier lifts. More importantly though is my diet. I'm pretty dedicated but I work 3/4 time and go to school full-time so I don't eat as much as I want. Once I can be done with school and get my diet in check, I feel I'll be golden.

Not really a concern with my training, but I feel like my arms could use extra attention as they aren't very big, cold. Then again I'm 6'1 and only 180lbs so maybe they'll come when they do.
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Unread 2012-11-07, 12:58 AM   #5559
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Tuesday - Chest/Tri

Flat bench, 4 set drop set
195x8, 175x8, 155x8, 135x8;
then 45x30 wide, 45x20 shoulder width, 45x30 narrow (usually do pushups in a similar manner instead of those last setsbut those have been irritating my wrist lately)

Decline press machine
Per arm: 90x10, 80x11, 70x10, 60x13

Incline press machine
Per arm: 45x8x3

Tricep pushdowns, straight bar. Slow pace.
70x20
90x20
80x20
80x15

Single arm, reverse grip pushdowns
Left: 30x15, 30x15, 20x15
Right: 30x15, 30x15, 25x15 pause reps (cause left-handed)
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Unread 2012-11-07, 06:18 PM   #5560
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Rev Peck Deck up to 180 lbs
Shoulder Press - BB - worked up to 225
Shrugs - worked up to 585
Destroyers- hhhhhnnnnngggg, the pump is awesome rofl.
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Unread 2012-11-07, 06:48 PM   #5561
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11-7
Isolated Leg Training
-15min warmup
-10x60 second intervals of pedaling with just one leg, other leg resting on a chair (each leg)
-15min cool down

Upper body lift
-3x10 bench press
-3x8 plank shuffle
-3x8 (each arm) One arm incline press
-3x8 (each side) walking pushups
-3x8 assisted dips
-3x10 (each arm) one arm dumbbell press
-Super set
--3x10 Front raise
--3x10 Side raise
-3x10 reverse fly
-3x5 box jumps
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Unread 2012-11-08, 08:10 AM   #5562
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11-8
Masters Swim - Speed - 3100 yards
-650 warmup
-8x50 on :55
--3 moderate/1 hard
--3 moderate/1 hard
-8x50 on 1:00
--2 moderate/2 hard
--2 moderate/2 hard
-8x50 on 1:05
--1 easy/3 hard
--1 easy/3 hard
-Repeat the 3 sets of 8x50
-50 easy
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Unread 2012-11-08, 11:35 AM   #5563
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Quote:
Originally Posted by Kyle H View Post
i did a little bitch workout


fixxxxxxxxt
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Unread 2012-11-08, 10:53 PM   #5564
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Really pressed for time today.

11/8/2012
Deadlift
335x3
385x3
425x7
445x1
445x1

Squat
225x5
265x5
305x5

Shrugs
315x8
405x8
475x8
495x10

BW: 211
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Unread 2012-11-08, 11:31 PM   #5565
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40 mins cardio
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Unread 2012-11-09, 12:07 AM   #5566
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Thursday - Legs

Walking lunges
25x32.5x2

Leg extensions SS with leg curls
150x20, 160x20 on extenesions and 130x20x2 on curls

Squats
45x8, 135x10, 185x6, 235x6, 255x3

Sitting calf raises
90x20x4
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Unread 2012-11-09, 11:34 AM   #5567
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Been hitting the gym strong the past few weeks, lifts continuing to climb.

Still nothing notable to post about yet. :\
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Unread 2012-11-09, 11:36 AM   #5568
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Quote:
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Been hitting the gym strong the past few weeks, lifts continuing to climb.

Still nothing notable to post about yet. :\
Post away. We're roughly the same height so seeing how much you lift always inspires me and gives me a rough target. If that's any consolation for you
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Unread 2012-11-09, 11:58 AM   #5569
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Post away. We're roughly the same height so seeing how much you lift always inspires me and gives me a rough target. If that's any consolation for you
Wasn't anything special, the only *semi* heavy shoulder day I've had thus far.

Trying my hand at DB presses again, I strayed away from heavy presses for a while. But I'm going back to them.

65'sx12
70'sx10
80'sx10
90'sx8
drop
55'sx15

then a few sets of db raises, laterals, reverse, front, etc.

Found a cool App JEFit for my Android. Great way to log, rest, etc while at the gym. I used to do a pen and pad, but with a rest timer, this is great instead of constantly watching the clock.

Also, no idea of BW. Haven't weighed myself in a LONG time. Goal is to just keep eating, and put on as much size as I can before I start prep for the show. Still iffy on that haha. But its a new motivator to say the least.

Last edited by Albatross; 2012-11-09 at 12:00 PM..
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Unread 2012-11-09, 11:59 AM   #5570
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That app is pretty awesome
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Unread 2012-11-09, 12:05 PM   #5571
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That app is pretty awesome
It is.

If anybody is *new* to lifting I highly suggest it as well.

It will break down the muscle groups, give detailed .gifs of how the movement is performed, etc.

It also allows you to adjust your reps, rest, sets, and records all of your information. You can superset movements as well. Also allows you to accurately track your progress on a calender.
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Unread 2012-11-09, 12:18 PM   #5572
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Downloading now. Reviews seem promising.
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Unread 2012-11-10, 02:24 AM   #5573
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Friday - Back/Bicep (cut short cause late for work)

Seated rows
135x12, 135x10

Straight Arm Pulldowns
100x30, 100x22

Lat Pulldown, dropsets
180x9, 165x8, 150x8, 135x11

Bent over barbell rows
95x15, 115x20

Deadlifts
135x8, 225x5, 245x3, 245x3, 225x5

Barbell Preacher Curls
85x10, 90x10



Will go back to finish arms tomorrow - really had to leave for work at this point. I feel good about my form for deadlifts now and I'm pretty excited to start doing them more seriously now with heavy weights.
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Unread 2012-11-10, 11:45 AM   #5574
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^^^

Why not start your workout with deads?
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Unread 2012-11-10, 01:38 PM   #5575
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^^^

Why not start your workout with deads?
I can try that for next week. Is that just so I'm at maximum strength for them?
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