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Well, I fucked my back up on Friday night trying to get rid of the ice off of my front steps. I'm not sure this is the reason I've been in pain since then, but I doubt it is from anything else. I will be attempting to workout tonight - if I can get a good warmup to loosen the back. Hopefully, it is not too bad, but we'll see.
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Well, I didn't workout last night, either. I am determined to get a back-to-back workout in today and Wednesday, take a day off, then go again on Friday and Saturday. If I can do that, I'll feel much better mentally/physically...Originally Posted by allent
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02/18/14 - BS/Press - Tuesday
Warmup - PVC Rolling, Flossing of both legs, Hip Flexor Stretches
BS Warmup - 150 X 5; 200 X 4; 250 X 3
BS - 300 X 3 X 4; 300 X 2 X 4;
Press Warmup - 100 X 5; 135 X 3;
Press - 172.5 X 3 X 4; 172.5 X 2 X 4;
BS - 225 X 6,5,4,4,4,3; 187.5 X 10;
Press - 130 X 6,5,4,4,4,3; 107.5 X 10;
Duration: 1:32;
Music - Of Mice and Men
Summary - it felt great to be back in the garage lifting. It was not easy, and I am going to work to get another session in tonight. I started taking Taurine and Beta Alanine last night and this morning. 1 g of each last night and this morning. I'm going to keep the dosage very low for a few days to see how my body adapts. If I don't notice any side effects, I'll up the evening (pre-workout) dose to 2 g of Beta Alanine. So far, so good...
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02/18/14 - BS/Press - Tuesday
Warmup - PVC Rolling, Flossing of both legs, Hip Flexor Stretches
BS Warmup - 150 X 5; 200 X 4; 250 X 3
BS - 300 X 3 X 4; 300 X 2 X 4;
Press Warmup - 100 X 5; 135 X 3;
Press - 172.5 X 3 X 4; 172.5 X 2 X 4;
BS - 225 X 6,5,4,4,4,3; 187.5 X 10;
Press - 130 X 6,5,4,4,4,3; 107.5 X 10;
Duration: 1:32;
Music - Of Mice and Men
Summary - it felt great to be back in the garage lifting. It was not easy, and I am going to work to get another session in tonight. I started taking Taurine and Beta Alanine last night and this morning. 1 g of each last night and this morning. I'm going to keep the dosage very low for a few days to see how my body adapts. If I don't notice any side effects, I'll up the evening (pre-workout) dose to 2 g of Beta Alanine. So far, so good...
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02/20/14 - DL/BP - Thursday
Warmup - DL - 135 X 5; 225 X 4; 315 X 3
DL - 355 X 3 X 4; 355 X 2 X 4 (mixed grip, switching positions each set);
Warmup - BP - 140 X 5; 190 X 3;
BP - 240 X 3 X 5; 240 X 2 X 3 (w/reactive sling shot);
DL - 265 X 6,5,4,4,4,3; 225 X 10;
BP - 180 X 6,5,4,4,4,3; 150 X 10;
Music - Abandon All Ships
Note: Everything felt great. I am trying to become more consistent...as I wished I had worked out on Wednesday night. Hopefully, I'll be able to get a session in tonight, but it will be tough.
Only about 2 weeks until the weights are increased...I'm looking forward to it.
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2/25/14 - BS/Press
Warmup - Foam Rolling, Hip Flexor Stretches, Lacrosse Ball soft tissue work;
BS Warmup - 150 X 5; 200 X 4; 250 X 3;
BS - 300 X 3 X 5; 300 X 2 X 3;
Press Warmup - 100 X 5; 135 X 3;
Press - 172.5 X 3 X 5; 172.5 X 2 X 3;
BS - 225 X 6,5,4,4,4,3; 187.5 X 10;
Press - 130 X 6,5,4,4,4,3; 107.5 X 10;
Music - Abandon All Ships; We Came As Romans
Note: The intensity in these workouts has me thinking about switching programming, but I want to stick it out for another month. So does the extreme DOMS. I've been looking at the Jim Steel book I purchased last year (Bas Barbell) and may switch to a 3 X per week powerlifting routine...
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03/01/14 - Saturday - DL/BP
Warmup - DL - 135 X 5; 225 X 4; 315 X 3;
DL - 355 X 3 X 5; 315 X 2 X 3; 265 X 6,5,4,4,4,3; 225 X 10;
BP - Warmup - 150 X 5; 190 X 3;
BP - 240 X 3 X 6; 240 X 2 X 2; 180 X 6,5,4,4,4,3; 150 X 10;
Music - We Came As Romans
Time: 1:23;
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3/6/14 - Thursday - BS/Press
Warmup - BS - 150 X 5; 200 X 4; 250 X 3;
BS - 300 X 3 X 6; 300 X 2 X 2; 225 X 6,5,4,4,4,3; 187.5 X 10;
Press - Warmup - 100 X 5; 135 X 3;
Press - 172.5 X 3 X 6; 172.5 X 2 X 2; 130 X 6,5,4,4,4,3; 107.5 X 10;
Music - We came as Romans, Times of Grace;
Time - 1:29;
It's official - I'm switching programming after Saturday to the Jim Steel Powerlifting workout;
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03/11/14 - Jim Steel Powerlifting Routine (from Bas's Barbell Book of Training)
This was quite a switch from the Hepburn routine, as the early exercises are a significant drop in volume.
Warmup
Treadmill - 15 minutes;
DL - 135 X 10; 225 X 5
DL Workset - 292.5 X 8
Shrugs - DOH, no straps - 315 X 8 (lost grip); 315 X 10 (had to drop and pick up the bar mid-set) - I'll need to use straps at this point. 315 was not heavy, but I had a feeling the grip would give out.
One Armed DB Rows - 70 X 10/10 X 2 - not very difficult.
BB Bicep Curl (EZ Curl) - 95 X 10 - it was more challenging than I had expected, but that is okay.
Music - Trivium
This first week is at 60% of my 1RM; I'll increase by 5%/week until I go for a new PR at week 8. As the percentage increases, the reps will decrease. This should be a great change of pace for me as compared to the grueling Hepburn workouts, which were very taxing.
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3/17/14 - Ugh, what a rough past couple of days. I had an awful virus from Friday through Monday morning. Prior to then, my younger daughter had the same thing on Wednesday and Thursday. I definitely lost weight...not sure how much, but I would say it was anywhere from 2-6 pounds.
Today - Bench Day - 60% 1RM
Treadmill - 16 minutes;
Bench - 155 X 5; 187.5 X 8 X 2 - didn't realize how much being sick weakens someone...or the layoff...or the lack of proper eating (or any eating) since Friday morning...
Press - 135 X 7,5;
Dips - BW X 4,5;
CG BP - 135 X 10;
Total Duration - 41 minutes; Music - Trivium;
Good news - I'm definitely losing weight. Bad news - I don't think my strength is maintained after that virus kicked my ass over the weekend. I believe I'll get back to where I need to be, but I may complete squats today (Tuesday), Deads (same weight) on Thursday, then up my weight to 65%.
Volume destroyed me the past three months. I'm finally able to walk up the stairs, carrying both my daughters, with little to no pain in my hip/thigh area...
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