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No more missed workouts
Seriously. I need to do this 3x a week for longer than a freakin' month at a time.
Starts tomorrow. That gives me the weekend to deal with the "you shouldn't have laid off squatting stupid" quad and ass soreness, and then MWF starting next week.
Rough stats
24yrs old
6'2"
250lbs
22-27%bf (no calipers and the handheld jobbies are as reliable as congress)
Squat 3x5RM 265lbs quite a while ago
Deadlift 5RM 370lbs " "
Press 3x5RM 125lbs " "
Bench 3x5RM 205lbs " "
PC 5x3RM 135lbs " "
Chin-up max was 10 reps, also a while ago. Probably 5 or so now.
MWF through 2/17/12 will be:
----A-------------------B-------
-Squat--------------Squat----
-Press--------------Bench----
-Deadlift-----------Deadlift---
Last edited by AndrewS; 02-02-2012 at 06:54 PM.
Reason: Forgot to put in my age
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Training 3 February 2012
500m row to warm up.
Squat
45 x 5 x 2
95 x 4
135 x 3
155 x 2
185 x 5 x 3
Press
45 x 5 x 2
65 x 3
85 x 2
100 x 5 x 3
Deadlift
135 x 4
185 x 3
225 x 2
275 x 1 with belt
315 x 5 with belt and chalk. Double overhand.
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Thanks!
Good call on my part starting with a Friday workout for the longer rest period. Sore as shit due to the layoff. Hamstring cramps are the worst.
I didn't realize that 3rd edition had changed the protocol for the press until I just read a thread about it in the Q&A forum. I had grown mighty comfortable breathing at the top and bouncing back up out of the bottom. I guess now is as good a time as any to learn it from a dead stop for each rep and not just the first, since the weight is still light-ish. I gather the hips play a big role in this? Will peruse the Press chapter before Wednesday's workout.
Anyhow, back at it tomorrow.
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Training 6 February, 2012
500m row to warm up
Squat
45 x 5 x 2
135 x 4
155 x 3
195 x 5 x 3
Bench
45 x 5 x 2
95 x 4
135 x 3
155 x 5 x 3
Deadlift
135 x 4
185 x 3
225 x 2
275 x 1 with belt
320 x 5 with belt and chalk. Double overhand.
Last edited by AndrewS; 02-06-2012 at 05:25 PM.
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Training 8 February, 2012
500m row to warm up
Squat
45 x 5 x 2
135 x 4
155 x 3
205 x 5 x 3
Press
45 x 5 x 2
65 x 3
105 x 5 x 3
Deadlift
135 x 4
185 x 3
225 x 2
275 x 1 with belt
325 x 5 with belt and chalk. Double overhand.
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that sure is a lot of deadlfting.. doesn't that totally wipe you?
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About a year ago I was @ 370 for a set of 5, and I've hit a single at 425 before, so 315-345 isn't too incredibly heavy for me.
I'm only doing Deadlifts every workout for the first two full weeks back on the program (like the book suggests for a brand spanking new novice) in order to reacquaint myself with the movement, and keep my low back up to snuff for my squats. Butt wink has always been a struggle so I want to avoid that as best as I can.
After my training on Feb. 17th I will be switching to the more standard pulling movement every other workout programming with the DL and PC alternating.
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Training February 10, 2012
500m row to warm up
Squat
45 x 5 x 2
135 x 4
155 x 3
215 x 5 x 3
Bench
45 x 5 x 2
95 x 4
135 x 3
160 x 5 x 3
Deadlift
135 x 4
185 x 3
225 x 2
275 x 1 with belt
330 x 5 with belt and chalk. Double overhand.
Now I must tend to my glass of bourbon.
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Training February 13, 2012
500m row to warm up
Squat
45 x 5 x 2
135 x 4
155 x 3
185 x 2
225 x 5 x 3
Press
45 x 5 x 2
65 x 3
95 x 2
110 x 5 x 3
Deadlift
135 x 4
185 x 3
245 x 2
295 x 1 with belt
335 x 5 with belt and chalk. Double overhand, although I suspect it will only be a few more jumps in weight before the alternate grip is used around rep 4 or 5.
I took care of recovery quite well this past weekend, and it was obvious. The bar was cruising today. Good times.
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