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Old 05-04-2012, 00:53   #126
S.O.Interceptor
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Thursday 05-03-2012

Today was a combined workout. The main 5/3/1 lifts from Wednesday and Friday with no accessory work. It's been a hectic week, it's going to get worse, and I had to squeeze in what I could.



Deadlift:
135 x5
185 x3
225 x1
250 x1
270 x3
302.5 x3
347.4 x5


These were much better than last week. I managed 5 good quality reps, and had some left in the tank for more, but was satisfied with meeting my goal, and called it quits.


Bench:
45 -20x2
95 x5
135 x5
160 x3
182.5 x3
205 x8


As usual my bench started off shaky and then came together in the end. Again I could've gotten more reps but I met my goal and called it quits on a high note.


In the near future I may be going back to only 2 days per week due to work and family obligations. 3 and 4 days per week were okay part of the time, but missing a day really threw me off, and it happens too frequently. I figure on a 2 day schedule I can be a lot more flexible.(I can lift M/W, or M/Th, Tu/F, etc) I'll probably do squat/bench on day 1 and press/deads on day 2. Both days will hopefully be longer sessions that will allow me to throw some accessory work in at the end.


Quote:
Originally Posted by BCR View Post
In regards to your Sumo deads, you may want to give them a chance. Do they physically hurt you? Or are you just not as strong at them?

I originally pulled Conv, but soon went to sumo and stayed that way literally for years without ever trying conv again.

But sumo got stale after a while and i figured conv pulls would help in the long run.

Conv pulls were terrible at first. I had to drop the weights down and concentrate on form and swallow my pride. It sucked at first.

But now my conv pulls are almost on par with my old sumo records, and I never thought that was possible.
I guess they don't "hurt" per say, but they're definitely more stressful on the body to me. It's hard to explain. And they're definitely harder. A 300lbs sumo dead feels like a 400lbs dead. I may try to find a way to throw in some lighter weight sumo deads and try to work my way up.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 05-04-2012, 06:19   #127
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Quote:
Originally Posted by S.O.Interceptor View Post
I guess they don't "hurt" per say, but they're definitely more stressful on the body to me. It's hard to explain. And they're definitely harder. A 300lbs sumo dead feels like a 400lbs dead. I may try to find a way to throw in some lighter weight sumo deads and try to work my way up.
I was in the same boat, just reverse of you.

Conv deads felt akward and very weak.

So I started working them in after my sumo pulls. I'd do my sumo pulls, then drop weight, and do some conv pulls.

If I recall, my conv deads were well over 100lbs under my sumo deads. Now they are almost on par.

So you just have to ease in to it very slowly.
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Old 05-07-2012, 19:08   #128
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Monday 05-07-2012

Cycle 8 Week 3

A pretty good day, especially since I got pretty beat up this weekend grappling with friends. I cut my knee open and was worried about it while squatting, but I was able to survive it.


Squat:
45- 5x3
95 x5
135 x5
170 x3
205 x1
237.5 x5
270 x3
302.5 x3


These went really well. I was sucking wind after warmups so I was a little concerned, but I nailed every rep of every set. I actually had 1 more rep in the gas tank at 302.5, but I met my goal, felt good doing it, so I called it quits.


Press:
45 -10 x2
5 x5
85 x3
105 x1
120 x1
132.5 x5
147.5 x3
165 x2


These were going really well and should have gone better, but I hit my chin on rep#2 of 165 and it really threw me off badly. I lost balance and couldn't recover. I failed rep #3. I think I could've gotten it if I hadn't hit my chin.

Quote:
Originally Posted by BCR View Post
I was in the same boat, just reverse of you.

Conv deads felt akward and very weak.

So I started working them in after my sumo pulls. I'd do my sumo pulls, then drop weight, and do some conv pulls.

If I recall, my conv deads were well over 100lbs under my sumo deads. Now they are almost on par.

So you just have to ease in to it very slowly.
Depending on how my schedule is coming up, I may add some sumo deads and see how they go.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 05-09-2012, 17:59   #129
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Wednesday 05-09-2012

Squat(deload):
45 -5x3
95 x5
127.5 x10
157.5 x10
190 x10




Bench:
45 -20x2
95 x5
135 x3
155 x1
170 x5
192.5 x3
217.5 x6


These went alright. The first few sets were shaky which worried me. And 217.5 was shaky and slow as hell, but I managed 6 fairly good looking reps. I couldn't have gotten #7, but I met my goal.


Dumbbell Press:
45s -12, 12, 15

I realized lately that I have developed a bad habit on all of my presses of stopping short on the descents and short-stroking my reps. So lately I've been making sure to come all the way down on each rep. It made all the difference on Monday during my barbell press and today. It really hammered my shoulders and triceps, something that had been missing lately. I can't get as many reps in the press this way, but it's better in the long run.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 05-11-2012, 19:27   #130
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Friday 05-11-2012

FINALLY!!!! I FINISHED CYCLE 8!!!!!!!!!!!!!!!! And it went great!!

Squat(deload):
45 -5x3
95 x5
127.5 x5
157.5 x5
190 x5


My lower back was really sore today so I took it easy and only did 5 reps each set to save a little for deadlifting.


Deadlift:
135 x5
185 x5
225 x1
250 x1
287.5 x5
327.5 x3
365 x3-REP PR!!!!!
385 x1 -10lbs PR!!!!!


Finally, deadlifting went the way I've been needing it to. All strong sets and reps. I went for 3 at 365 and got it. I could've gotten at least 1 more but I wanted to take a shot at a new PR so I saved a little gas. All 3 reps were decent speed. 385 felt like a grinder that took forever, but video shows that it was average speed. I probably could've pulled 405, but my recent failures taught me to be more conservative and be happy with any progress, so I went for 10lbs and now I'm happy.


Dumbbell Bench:
55s -15, 13, 13

Much like my presses, I've noticed lately that I have the tendency to short stroke my dumbbell bench reps, so today I focused on going all the way down and taking a decent pause before pressing. It made a huge difference.

I think I'm going to up the weight 5lbs on all dumbbell exercises next cycle.

Now onto a much needed de-load (or maybe an un-load week, I haven't decided) before pressing on to all new PRs. Hopefully next cycle won't take 7 weeks to complete.
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Quote:
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.

Last edited by S.O.Interceptor; 05-11-2012 at 19:30..
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Old 05-13-2012, 06:12   #131
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Way to go!

I'm confident you can pull 405, considering the work you did prior to your 385 PR.
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Old 07-23-2012, 21:13   #132
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Today I went to a gym full of hardcore lifters and joined. I loved the convenience of my garage but I wanted to give lifting with others a try.

Unfortunately I did not plan this very well. I was sunburned and exhausted from the weekend, so my workout was horrible. I got only the minimum prescribed reps and barely finished those.

FYI, I am going to give the 5/3/1 Full Body template a go again as long as my schedule allows it. I'll be lifting M/W/F.


Squat:
45 -5x3
135 x5
165 x5
195 x3
215 x5
245 x5
275 x5
275 x1


These were horrible. I was sucking wind during warmups and it never got better. I wanted to hit 7 reps on the last set but it wasn't happening. I did 1 more rep after racking to check for depth on camera. There was some question at first.


Press:
45 x10
75 x5
90 x5
105 x3
115 x5
135 x5
150 x5


Again, horrible. I struggled with 135 and barely for 150 up 5 times. I may need to test my max and go down in weight as I haven't done much pressing in a while.


I'll be updating my log more regularly now.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 07-26-2012, 11:08   #133
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Bench:
45 -20x2
95 x5
115 x5
140 x3
150 x5
175 x5
195 x8


These did not go as well as I had hoped. I figured I'd easily get 10+ reps at 195, but I found a weakness at my new gym; narrow benches. It was hard keeping my shoulders on the 9.5-10" bench. I spent more energy balancing than lifting.

Dumbbell Rows:
70s -5x5 per arm

These did not go as well as I had envisioned. I figured I'd easily get 10 per set, but it wasn't happening.

Glute-Ham Raises:
bodyweight -10x3

I've never had the opportunity to do these before. They killed me. Nothing else to say about them.



At this gym there is so much I can do that I've never had the chance to do, that I find myself wanting to experiment with a lot of stuff between sets. I'm losing focus. So I'm going to rethink what I need to do, what will help, and the things I want to try, then prioritize them and fit them into my schedule.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 07-28-2012, 14:44   #134
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Deadlift:
135 x5
225 x3
255 x5
295 x5
335 x7


I did not plan for this trip to the gym very well. I forgot my knee socks so their bar almost stripped my shins to the bone. Then my shorts were a horribly tacky material which caught the bar badly, making it hard to pull past the knee. I was lucky I was able to do 7. If I had been prepared I probably could've gotten 10.


Dumbbell Press:
40s -10x3
45s -5x2

These went really well. I was going to do 2 more sets with the 40s, but one of the "bros" in the gym grabbed them when I wasn't looking and took them over to where he was doing his "circuit training" that involved about 15 useless exercises.



Next week I am adjusting my lifts slightly.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 07-30-2012, 19:46   #135
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Squat:
45 -5x3
135 x5
165 x5
190 x3
230 x3
260 x3
290 -1x2

225 x5

These were horrible. I couldn't even get the prescribed minimum reps. Since my meet I've been working on keeping my back angle up and not letting my chest dip. The squats may have been USAPL legal, but there were ugly. I've been working with a very strong guy who is a pretty good coach at these things. He watched me spot and immediately spotted weaknesses. He said that my lower back appeared weak and that I tend to baby it. He's right since I hurt my back my form has changed a lot. He also noticed my lack of hamstring involvement while squatting. So I've widened my stance a little and am working on my hams and lower back. So far this has meant quite a drop in the weight I can handle. 290 felt like a max so I am going to adjust my training weight accordingly and work back up.


Romanian deadlifts;
135 -5x10

I did these just to get used to the motion and will be adding them in with heavier weight soon.

Ham Glute Raises:
10 x5

By the time I got to these I wanted to die. My legs and ass were on fire.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 08-01-2012, 19:44   #136
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Squat:
45 -5x3
135 x5
165 x5
195 x5


Clean & Press:
45 -10x2
95 x5
115 x3
125 x3
140 x3
160 x2 +1


These did not go as well as I had hoped, but I knew there was that chance. I haven't done much pressing in a while and I haven't done many cleans either. I failed rep #3 twice, put it down, took a minute, and struggled through 1 more rep.

Dumbbell Press:
40s - x10, 10, 10, 8, 6

These were obviously pretty tough.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 08-01-2012, 20:21   #137
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Todays workout..... Ball sits to failure.
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Old 08-02-2012, 05:05   #138
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Yesterday: 3x 10 high burpees, pull ups, and air squat for warm up. (Over 50) 3x clean and jerk #165. (18) 3x deadlift #225.

Sweated as hell.

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Old 08-04-2012, 11:37   #139
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Bench:
45 x20
95 x5
120 x5
140 x3
160 x3
185 x3
210 x5


These were okay. I'm still not used to these narrow little benches where my shoulder blades fight for dominance and push each other off the side every rep. I wanted 6+ at 210, but the 5 I got were decent.

Deadlift:
160 x5
195 x5
235 x3
275 x3
315 x3
355 x4

375 x1

These did not go so well. It all felt much heavier than it should've. I wanted 6 reps at 355 but my form was horrible and each pull was twice as hard as it should've been. Afterward I recorded 375 and it looked real good. I took a lot more time to set up and it was how I wanted my set to be.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 08-06-2012, 22:00   #140
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I've been in kind of a funk lately squatting. My work/sleep/food schedule has been crazy lately and my lifting schedule and effectiveness have suffered. So I decided to start over on a new cycle of 5/3/1 in my squats.

Squats-max test:
45 -5x3
135 x3
225 x2
275 x1
315 x1

This wasn't a true max. I can and have done more, but I didn't like how ugly my form had gotten. This was all I think I could've done with my chest up properly without a lot of form breakdown and good-mornings.

So I started a new cycle :
185 x5
210 x5
240 x10


These almost killed me. On rep#4 I was hoping to get 5. On 10 I was hoping I didn't have a heart attack. These should not have been this hard but they were. I was completely spent afterward.


Leg Press:
sled x10
sled + 90lbs x10
sled + 180lbs -10x3

These should have been a warmup but I was too tired to add any. By the time I got to 180 it felt like 480.

Glute Ham Raises:
10 x3

What can I say? They're GHRs. They suck massively.


Wednesday I will test my clean&press and bench to see where they sit.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 08-08-2012, 12:21   #141
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Clean & press max test:
45 x10
95 x5
135 x2
155 x1
175 x1 -Clean & Press PR!!!

175 x.90% = 157.5 lbs training max

These were rough. I decided that if I was going to clean every press rep, I needed to figure out my max and start fresh. As bad as my clean has been lately, I could've cleaned more but I couldn't have pressed more. I actually failed my first press attempt, but got it on the second effort, barely.


Bench Press max test:
45 x20
135 x5
185 x3
215 x1
235 x1

235 x .90% = 212.5

I finally found a 12" wide competition bench in my gym but I had a sleeveless shirt on, the bench cover was vinyl, and it was like trying to stay on a Slip-N-Slide. I managed to get enough chalk on the bench and my shoulders not to fall off, and got 235 easily. I should've tried 245 or more, but I was running short on time, so my new cycle will be lower weights and higher reps for a while.

Then I went back and did the working sets of both..............


Clean & Press:
102.5 x5
117.5 x5
132.5 x8


These almost killed me. I was hoping for 10+ at such a low weight, but the cleans took the fight right out of me. It's a hell of a workout and a good way to get power cleans back into my program without taking the extra time to do a separate lift.


Bench Press:
137.5 x5
157.5 x5
180 x11


Once I was able to get enough chalk to stop the IceCapades adventure of sliding across the bench, these were easy. I wanted at least 10, and after 11 I quit with a couple of reps left in the tank. If I had pushed it I could've gotten 13+. Oddly enough the bench felt light after all those cleans.

It's going to suck lifting such light weight for a couple of cycles, but I figured with a new training environment and equipment it was for the best.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.

Last edited by S.O.Interceptor; 08-10-2012 at 11:09..
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Old 08-10-2012, 11:14   #142
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Deadlift max test:
135 x3
225 x3
275 x3
335 x1
375 x1
415 x1 PR!!!!

415 x 90% = 372.5 training max

This went really well. I actually wish I had tried for more because I had a solid 425 in me. But I wanted to make sure I got a new PR.


Deadlift workout:
242.5 x5
280 x5
317.5 x8


These did not go as well. My hands hurt and my back was tired. 8 reps at 317.5 felt like 500lbs.

Oh well, now all of my training maxes are set, and I'm ready to start a new cycle and hopefully set some even higher PRs soon.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 08-13-2012, 17:28   #143
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Squat:
45 -5x3
115 x5
142.5 x5
170 x3
197.5 x3
227.5 x3
255 x8


These were pretty good. I came in with a slight headache and tired but it could've been worse. I got my 8 reps.

Good Morning:
135 -5x5

I did these because I worked out at home today, so no leg press and I did not want to do more squats. They were decent. I can feel them more than I would've thought.

Planks
30 seconds x2

Situps:
unweighted x30

I just did these along with my wife to see how they would go. I haven't done planks in 20 years and I never do situps anymore. The planks almost killed me. But the situps were easy. I was going to do 2 sets of 50 but the hard floor hurt my lower back. Every rep was like a little dagger poking my disk.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 08-15-2012, 20:24   #144
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Clean & Press:
45 x10
65 x5
80 x5
95 x3
110 x3
125 x3
142.5 x10


These went really well. Unfortunately the gym doesn't have bumpers smaller than 45lbs, so everything but the last set was either a hang-clean or cleaned from down really low off the ground. That sucks. But the last set went great. I lost count around 6, and I think I actually did 11, but since I couldn't remember if I was on 6 or had just done 6, I took the lower count. I am really getting the hang of cleaning, resetting, and getting a good press.

Bench Press:
45 x20
95 x5
127.5 x3
147.5 x3
170 x3
190 x9


These went well too. I was tired by the time I got to them, so 9 was all I had in me.


Dumbbell Press:
50s -5x5

I decided to go a little heavier and lower reps. These went alright. I barely got the last set.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 08-17-2012, 13:28   #145
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Deadlift:
135 x5
225 x3
260 x3
297.5 x3
335 x8


I had my head way up my ass when I got into the gym today. I was rushed and running late and completely forgot to stretch or fathom roll or anything. After a warmup and a first set that felt twice as heavy as it should've my back didn't feel right. I realized that I hadn't actually prepared to lift at all, stopped, went back and rolled my back, and felt a lot better. The 8 reps were pretty decent after that.

I had planned to squat a few sets at lightweight before lifting, and maybe do some BbB deadlifts afterward, but ran out of time. So this would be Jim's "I'm not doing jack **** " accessory program.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 08-18-2012, 06:57   #146
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Old 08-18-2012, 09:15   #147
Glock30Eric
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Yup nice #.


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Old 08-20-2012, 18:31   #148
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Squat:
45 -5x3
112.5 x5
140 x5
170 mx3
212.5 x5
240 x3
270 x7


These went really well. I was hoping for 5 reps, but got 7 good ones with minimum form breakdown. I'm finally squatting the way I need to be. Now if I can just keep it up........


Good Morning:
135 -5x5

These were average. I was tired from squatting.

Unfortunately I ran out of time before I could get to the leg press. Not that I had the energy to do any real weight anyway.
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Old 08-22-2012, 18:52   #149
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Today was a bad day. Didn't sleep well and have a gaping cut on the palm of my hand that hurt like hell and won't heal. I wish today would've been more like last Wednesday. I looked forward to today all week and it sucked.


Clean & Press:
45 x10
65 x5
85 x5
105 x3
117.5 x5
135 x3
150 x5


These did not go well at all. No matter what I did, my hand hurt like hell when I gripped the bar, quit hurting during the lift, hurt like hell when it landed in the rack position, and hurt again as I adjusted my grip to press. I hit my chin on rep #2, which made me a little loopy, then actually failed the press on rep#2 at 150lbs, had to reset and hit it again. Then struggled through the rest of them. I really wanted 7 reps, but 5 was all I had in me. I could've cleaned it easily but the press wasn't happening.


Bench:
45 x10
105 x5
135 x3
157.5 x5
180 x3
200 x7


These were decent. It hurt to grip the bar initially but then it was okay during the set. I just didn't have much energy.


Dumbbell Bench:
70s -5x5

These killed me hand, but they felt good, with the exception of 1 rep where I almost lost it and smashed my face, and then almost tore up my shoulder trying not to smash my face. But no harm no foul.
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Old 08-27-2012, 16:58   #150
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This is a great log. Thanks so much for posting it. I switched from 5-3-1 to Paul Carter's squat, push, pull challenge for one year. I had shoulder surgery in January from a bad fall and am just now able to start lifting hard again.

I like that fact that you quite readily admit your short comings in your log, but continue to make excellent progress.

thank you again.
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