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Old 07-29-2009, 01:41 PM   #21 (permalink)
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Nah, thats why I "" "DE". basically just repetition effort, using strict press as the initial lift. Very personalized Westside.
Well, RE =! DE. DE is dynamic effort, which is doing like 10 sets of 2 reps with 60% of your 1rm, and focusing on speed. RE is doing something like 3-5 sets of 8-12 reps.

Personally I think DE is pointless, unless you have bands, and/or are training with lifting gear.
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Old 07-30-2009, 12:36 PM   #22 (permalink)
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Well, RE =! DE. DE is dynamic effort, which is doing like 10 sets of 2 reps with 60% of your 1rm, and focusing on speed. RE is doing something like 3-5 sets of 8-12 reps.

Personally I think DE is pointless, unless you have bands, and/or are training with lifting gear.
lol I know what dynamic effort is man, if it makes you feel better I'll label it RE ya nitpicker!
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Old 07-30-2009, 03:59 PM   #23 (permalink)
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RE Squat
Oly Squat, Belted
135x5
205x15
205x13
205x9

Deficit Deadlifts, conventional
(standing on aerobic box, 3"?)
275x5
345x5x2

Leglifts s/s with Hyperextensions holding 90lb DB too chest, 3 sets x 10+ reps each.

Felt good today, will probably jump rope and work the bag later.
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Old 08-02-2009, 05:12 PM   #24 (permalink)
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Did this a few days ago...
ME Bench
135x5
185x3
225x2
275x1x3 Felt ok, been a while since I hit 1rm in bench so I took it easy, probably about 90%

Chin-ups
BWx4x2
BWx3x2

Push-ups
3 sets

Machine Rows
2 sets


Yesterday I dragged the sled, 2 plates plus a 35 for 5 back and forth trips. There was a bunch of tourists hiking around the spot where I do this and man did I get some weird looks. There's nothing like seeing a heavily tattoed 240lb man dragging weight around a parking lot I guess! I think next time I'll blast some Neurosis and bark like a dog, really give them a show.
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Old 08-02-2009, 06:18 PM   #25 (permalink)
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Nice lifting bud. That squat day looked brutal...
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Old 08-02-2009, 06:32 PM   #26 (permalink)
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I hate to say.. I see very little conversion to MMA style training... 5 minutes on a heavy bag is like a light warm up.. not a work out.. I think your still too focused on the heavy lifting.
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Old 08-02-2009, 06:44 PM   #27 (permalink)
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Nice lifting bud. That squat day looked brutal...
SO brutal! In the past 5 reps was 2 too many so I'm not used too this high rep stuff!
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Old 08-02-2009, 06:52 PM   #28 (permalink)
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I hate to say.. I see very little conversion to MMA style training... 5 minutes on a heavy bag is like a light warm up.. not a work out.. I think your still too focused on the heavy lifting.
That's funny you say that because I was thinking the same thing...I'm going too check out an mma school in Airdrie on my days off coming up(a buddy of mine lives there and is interested in going too) and maybe try out a few classes, see how I hold up during the warm ups. I was also going too pick the brains of a few of the instructors there. Anything you would recomend?
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Old 08-02-2009, 06:58 PM   #29 (permalink)
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That's funny you say that because I was thinking the same thing...I'm going too check out an mma school in Airdrie on my days off coming up(a buddy of mine lives there and is interested in going too) and maybe try out a few classes, see how I hold up during the warm ups. I was also going too pick the brains of a few of the instructors there. Anything you would recomend?
Well start the MMA training.. I am impressed with your power lifitng.. well beyond anything I have done.

As for the training start light.. it is going to use your muscles and body in ways you are not used to do. You may experience some flexibility issues.. lots of power lifters do. Best advice though is go for it.. Get some good trainers and listen to them.
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Old 08-02-2009, 07:13 PM   #30 (permalink)
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