New Year, New Log: -GSP-'s W/O Log - Page 12 - MMA Forum - UFC Forums - UFC Results - MMA Videos
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post #111 of 285 (permalink) Old 04-30-2009, 01:04 AM
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It was pretty easy but hard at the same time. It wasn't heavy but my endurance/strength went to the shitter when I got sick. I'm really just banking on muscle memory and trying to rep it out to get the size/strength back right now. Hit 235x1 before my week of being sick but I'm nowhere near that now. 200 was a struggle last week in my first session back.
Wtf you hit 235x1? Did you log it? That's impressive. My goal for this year is 238, lol




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post #112 of 285 (permalink) Old 04-30-2009, 01:01 PM Thread Starter
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Wtf you hit 235x1? Did you log it? That's impressive. My goal for this year is 238, lol
Nah, I always lose my dedication to logging which is a shame cause it's the only way I progress really.
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post #113 of 285 (permalink) Old 05-01-2009, 09:14 PM Thread Starter
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Friday
May 1st, 2009



A) Flat Bench
[Bar / 45] 1x15
[135] 1x8
[165] 1x6
[185] 1x2

*Shoulders felt very tense/stressed/awkward while doing my bench presses. Rather than ******* injure myself (certainly in the realm of possibility, felt crazy) I called it quits here.*

B) Strict OHP
[95] 4x6 (30 second intervals)
[95] 1x8, 1x5 (30 second intervals)
[105] 3x3
[115] 1x2
[95] 1x6

C) Hack Squat (Note: Doesn't include the weight of sled)
[90] 1x15
[140] 1x10
[180] 1x5 (2 plates on each side)
[230] 1x5 (2 plates + 25's on each side)
[270] 1x3 (3 plates each side)

D) Angled Leg Press
[2 plates] 1x20
[4 plates] 1x10
[6 plates] 1x8

E) Barbell Squat
[135] 1x8 (Legs are cashed here, specifically the quads)
[155] 1x5
[185] 1x2 (Second rep was killer, straight exhausted)

-Decline Crunches = 3x12, 2x10, 1x8
-Hanging Knee Raises = 2x10
-Roman V Ups = 2x10
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post #114 of 285 (permalink) Old 05-01-2009, 10:30 PM
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Why didn't you do squats 1st? I thought it was supposed to be squat day.




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post #115 of 285 (permalink) Old 05-02-2009, 03:16 AM Thread Starter
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Why didn't you do squats 1st? I thought it was supposed to be squat day.
b/c i suck at life
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post #116 of 285 (permalink) Old 05-02-2009, 04:16 PM Thread Starter
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Took it easy today. Jogged two miles & played 8 games of basketball. 3 hours of total cardio felt good except for the fact that I had no lift in the bball games considering my thighs are incredibly sore right now. Will either bench or deadlift tomorrow.
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post #117 of 285 (permalink) Old 05-03-2009, 08:59 PM Thread Starter
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Resting the body today, wasn't feeling working out really. I decided to recharge the batteries for next week..

Speaking of next week, I guess I'm going to try Bill Starr's 5x5 to add some much needed strength/technique to my lifting. I set my 1RM's pretty low so I could focus on form and make sure I hop all the barriers properly and then progress to the heavy weight when I'm well suited to do so.

I don't know how long I'll be doing it but I guess it depends on my progress. If I hit the 2.5% like 90% of the time then I'll keep going. As of now, I'll give it a 6 week span and see how it goes from there. If it's severely ineffective, then **** IT!

Though I don't want to completely abandon a program like I normally have a tendency to do. Will get the first day out of the way tomorrow.
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post #118 of 285 (permalink) Old 05-03-2009, 09:02 PM
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Resting the body today, wasn't feeling working out really. I decided to recharge the batteries for next week..

Speaking of next week, I guess I'm going to try Bill Starr's 5x5 to add some much needed strength/technique to my lifting. I set my 1RM's pretty low so I could focus on form and make sure I hop all the barriers properly and then progress to the heavy weight when I'm well suited to do so.

I don't know how long I'll be doing it but I guess it depends on my progress. If I hit the 2.5% like 90% of the time then I'll keep going. As of now, I'll give it a 6 week span and see how it goes from there. If it's severely ineffective, then **** IT!

Though I don't want to completely abandon a program like I normally have a tendency to do. Will get the first day out of the way tomorrow.
Good luck . I definitely suggest doing the whole program, I also have trouble sticking to one solid program but it's 10000 times better to just stick with it and gut out the whole 6 weeks, that way you can really tell what kind of progress and shit you're making.




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post #119 of 285 (permalink) Old 05-03-2009, 09:06 PM Thread Starter
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Good luck . I definitely suggest doing the whole program, I also have trouble sticking to one solid program but it's 10000 times better to just stick with it and gut out the whole 6 weeks, that way you can really tell what kind of progress and shit you're making.
Thanks for the warm wishes. It's hard to stick to a program, especially for me as I just kind of always have gone by feel but my progress is stagnant for the most part now so I need to switch it up.

By the way, I might be coming to you for advice while doing this program. It's not complex at all or anything but what in the hell happens if my triple from Friday can't be hit for 5x5 the next Monday? That sounds like a potential problem, imo.
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post #120 of 285 (permalink) Old 05-03-2009, 09:23 PM
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By the way, I might be coming to you for advice while doing this program. It's not complex at all or anything but what in the hell happens if my triple from Friday can't be hit for 5x5 the next Monday? That sounds like a potential problem, imo.
Well you're not going to be doing it for 5x5, just 1x5. The way Bill Starr works is ramping up the weights I believe, not keeping the weight the same. Have you read this link?

I imagine sooner or later you will stop progressing every week, but if you start with your max ~5-10% lower, you should be good. I've never done this program so I'm not 100% sure how it'll go, so it's best to wait and see how things transpire.




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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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