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Old 08-07-2009, 03:46 PM   #31 (permalink)
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Friday 7Aug2009
Weight : 169
Time : 43 min
-----------------------------------------
Superset :
- OH Squat : 4 + 2 + 3 + 4*
- Bench Press : 4@155 + 3@155 + 4@150 + 4@150**
Superset:
- Hang Clean @140 : 5 + 5 + 3 ***
- L Sit Pullups : 6 + 6 + 6
Superset :
- Strict Press : 5 + 5 + 4
- Inv PushUp @25 : 7 + 7 + 5
------------------------------------------
Notes : Was kind of swore going into this work out. Felt like only half my ass worked rolling Thursday. Trying to just let my body dictate when I need a lighter day and not get frustrated.

Anyway: This was my body telling me I needed a light day - that or my body just hates OH Squats (who could blame it).
* Once I was warmed up my legs felt good through all 4 sets. My ability to stabilize went out long befor my legs did.
** Not happening, went down to 150
*** Grip gave out on the 4th rep and I couldn't hold on through the pull. Form's getting much better but still need to get my elbows through and stop catching the fing weight with my wrists!
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Old 08-10-2009, 02:16 PM   #32 (permalink)
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Sunday 9Aug2009
-----------------------------------
Sweaty Yoga with wife @ Black Swan.
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Old 08-10-2009, 02:46 PM   #33 (permalink)
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Monday 10Aug2009
-----------------------------------------------
Weight: 169
Time : 42 min
------------------
Superset:
- Back Squats: 7@180 + 5@230 + 5@230 + 5@230*
- Bench Press: 5@140 + 5@150 + 5@155 + 4@160
Superset:
- Hang Cleans @ 140: 4 + 4 + 4 **
- L Sit Pull Ups : 6 + 6 + 5
Superset:
- Strict Press @100 : 5 + 5(2push press) + 5(2 push press)
- Inverted Push Up : 10 + 7 + 8
--------------------------------------------------
Notes :
* Worked on ab presurazation and it made a huge difference. Felt stronger under 230 than I ever did under 225 and my reps were deeper as well. Focused on sucking in a lot of air at the top of each rep. Locking up my core and holding the breath for the entire decent/accent. Breath agian at the top of the next rep. Bump to 235 next week!
** Was so happy with my squats that I let my form get away from me here. Last set was best but the first two I let the bar drif way out away from my body when I pulled.
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Old 08-12-2009, 03:25 PM   #34 (permalink)
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Wednesday 12 Aug 2009
Weight : 171
Time : 42 min
---------------------------------------------
Superset:
- Front Squat : 5@135 + 5@170 + 5@170 + 4@170
- Bench Press : 5@140 + 5@150 + 5@160 + 2@170
Superset:
- Power Cleans @160 : 5 + 5 + 5
- pull ups : 7 + 8 + 8
Superset:
- Push Jerk @ 135 : 4 + 4 + 4
- Inverted Pushups : 11 + 10 + 9
Dead Lifts : 5 singles at 225 *
-----------------------------------------
Notes :
* Need to keep my abdomen pressurised through the full rep instead of letting breath out at top.
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Old 08-12-2009, 03:35 PM   #35 (permalink)
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Do you ever not superset? I think you should do the same lifting but without supersetting 1x per week or so; it will help your maximal strength which will carry over to strength endurance.
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Old 08-12-2009, 03:57 PM   #36 (permalink)
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Quote:
Originally Posted by wukkadb View Post
Do you ever not superset? I think you should do the same lifting but without supersetting 1x per week or so; it will help your maximal strength which will carry over to strength endurance.
Wakku,

Thanks,

I can't argue with any of that. I would defiantly make better strength gains if I dialed back my weekly volume and the strength gains would push my strength endurance.

I 40+ and I herniated a disk in my back a few years ago while I was rolling and I do not want to go through that again. So I train to manage heavy loads through my core and I do the supersets so that I kind of simulate the systemic stresses I'll encounter when I role . I.e you may get to slow down but you don't get to stop.

As a bonus, the supersets keep me in pretty good shape without having to run or do cardio every day (which I hate and would not do anyway).

I only get to roll about once a week and I want a lot of things out of my time spent in the weight room so I put togather a less than optimal routine that get me a little bit of everything I think I need and keeps me interested enought to get in the gym 3 - 5 days a week.
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Old 08-12-2009, 04:15 PM   #37 (permalink)
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Quote:
Originally Posted by MadScience View Post
Wakku,

Thanks,

I can't argue with any of that. I would defiantly make better strength gains if I dialed back my weekly volume and the strength gains would push my strength endurance.

I 40+ and I herniated a disk in my back a few years ago while I was rolling and I do not want to go through that again. So I train to manage heavy loads through my core and I do the supersets so that I kind of simulate the systemic stresses I'll encounter when I role . I.e you may get to slow down but you don't get to stop.

As a bonus, the supersets keep me in pretty good shape without having to run or do cardio every day (which I hate and would not do anyway).

I only get to roll about once a week and I want a lot of things out of my time spent in the weight room so I put togather a less than optimal routine that get me a little bit of everything I think I need and keeps me interested enought to get in the gym 3 - 5 days a week.
Makes perfect sense. Do you ever do barbell circuits? Here's a few I like:

Quote:
Dynamic row/sumo DL/BOR/Hang Clean
Quote:
RDL/BOR/Hang clean
My buddy does them basically like complexes, or supersets, and will up the weight each time and do the same amount of reps. Here's an example(he is strong as ****, so you'll obviously have to use more weight):

Quote:
Originally Posted by younggunz
Hang clean complex (RDL/BOR/Hang clean)
barx10
double line bar is 50lbs?
140x10
190x5
decided to rep out as many times as I could
230x12 (dear god)
5 minute rest
230x14
2 minute rest
230x8 (I puked up some acid in the trashcan)
5 minute rest
230x10
1 minute rest
230x6
Also, do you ever do dips and/or chins? If so, you definitely should. Set goals to do 100 dips in how ever many sets it take kinda thing, it's pretty efficient.
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Old 08-17-2009, 02:46 PM   #38 (permalink)
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Friday 14Aug2009
Weight : 168
Time : 50 min
----------------------------------------
Superset
- OH Squats @ 135 : 2 + 3 + 3 *
- Bench Press : 5@140 + 5@145 + 5@150
Superset :
- Power Cleans @160 : 5 + 5 + 5
- Pull Ups : 9 + 8 + 9
Superset :
- Full Cleans @ 135 : 5 + 5
- Dips : 10 + 10
------------------------------------------
Notes : This was a slow workout. Felt sluggish and week.
* Hate OH squats!
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Old 08-17-2009, 02:56 PM   #39 (permalink)
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Quote:
Originally Posted by wukkadb View Post
Makes perfect sense. Do you ever do barbell circuits? Here's a few I like:




My buddy does them basically like complexes, or supersets, and will up the weight each time and do the same amount of reps. Here's an example(he is strong as ****, so you'll obviously have to use more weight):



Also, do you ever do dips and/or chins? If so, you definitely should. Set goals to do 100 dips in how ever many sets it take kinda thing, it's pretty efficient.
Wakka,

I've never tried barbell complexes before, but on your advice I did some research and found one suitable to my needs : . My 12 oz curls have always been week.

Last edited by MadScience : 08-17-2009 at 02:58 PM.
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Old 08-17-2009, 03:04 PM   #40 (permalink)
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Monday 17Aug2009
Weight : 170
Time : 48 min
-----------------------------------------------
Superset:
- Back Squats : 8@180 + 5@235 + 5@235 + 5@235
- Bench Press : 5@140 + 5@150+ 5@150 + 2@170 *
Superset:
- Hang Cleans @140 : 5 + 5 + 2(+2 power cleans)
- Pull ups : 9 + 8 + 8
Superset
- Strict Press @100 : 5 + 5 + 5
- Inverted Push Up : 10 + 9 + 7
Dead Lift 4@225
--------------------------------------
Notes :
* Loaded the wron plate on on side for my 3rd set. Should have been 160 not 150.
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