Versa-1, Compound 20, Jacked Micro, USPowders - AnabolicMinds.com - Page 4

Versa-1, Compound 20, Jacked Micro, USPowders

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  1. bigla2004's Avatar
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    Quote Originally Posted by bolt10 View Post
    Ya using the percentages outlined as is and following the ideas behind assistance (hence the inclusion of the snatch grip work). Ya you are much stronger than I am.
    Meh that's what I'm passionate about. Your old avi of your abs puts mine to shame!

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    Quote Originally Posted by bigla2004 View Post
    Meh that's what I'm passionate about. Your old avi of your abs puts mine to shame!
    Yeah. Bolt is jacked.

    You however are strong as FUARK
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    Quote Originally Posted by jimbuick View Post
    Yeah. Bolt is jacked.

    You however are strong as FUARK
    Thanks man. Relatively I have a lot of work to do. May consider stepping on the platform at 198 once I could flirt with a raw elite total. I've got a lot of time. I just turned 24 and only got back into training seriously about 6 months ago after a 2 year layoff.
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    Quote Originally Posted by bigla2004 View Post

    Thanks man. Relatively I have a lot of work to do. May consider stepping on the platform at 198 once I could flirt with a raw elite total. I've got a lot of time. I just turned 24 and only got back into training seriously about 6 months ago after a 2 year layoff.
    No way, man. Just get out there and compete. Learn stuff, have fun, and see what you can do. Like they say, you don't know your max until you step on that platform. If you want to compete, just step up and do it!
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    Quote Originally Posted by herderdude View Post
    No way, man. Just get out there and compete. Learn stuff, have fun, and see what you can do. Like they say, you don't know your max until you step on that platform. If you want to compete, just step up and do it!
    My thoughts exactly. I say go for it now!
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    Bench Explosive

    Floor Press (started close grip and worked out)

    165 x 3 reps x 8 sets (30 seconds rest)

    Hammer Strength incline

    2 pps x 12
    2 pps x 9
    2 pps x 12

    Standing DB Press
    45s x 9 reps x 3 sets

    Banded Pushdowns
    100 reps

    Band Flyes
    15 reps x 3 sets

    Some Facepulls

    Man my explosiveness sucks on floor press. Got da weak triceps and that needs a fixing. Hopefully the floor press will do it.
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    Squats reps

    squats-
    245 x 2 sets x 8 reps ( no belt ) lot in the tank

    wide stance gm-
    185 x 8
    205 x 8
    225 x 8

    Leg press w light bands-
    540 x 12
    540 x 12
    added bar up top
    640 x 12
    690 x 12

    easy workout today. Everything moved well!
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    How are you doing your floor presses? Are you doing touch and go or are you letting the weight come to a complete stop before exploding up? Allowing it to come to a stop while taking some of the load through your forearms to the floor and then bursting up may help build explosiveness and strengthen your triceps.
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    Quote Originally Posted by classic34 View Post
    How are you doing your floor presses? Are you doing touch and go or are you letting the weight come to a complete stop before exploding up? Allowing it to come to a stop while taking some of the load through your forearms to the floor and then bursting up may help build explosiveness and strengthen your triceps.
    complete pauses.. Almost a second or two
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    Quote Originally Posted by bigla2004 View Post
    complete pauses.. Almost a second or two
    All I can say is keep doing them then. My triceps were always a weak point for me on pressing movements, and floor presses really helped them.
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    Quote Originally Posted by classic34 View Post
    All I can say is keep doing them then. My triceps were always a weak point for me on pressing movements, and floor presses really helped them.
    I shall! I have this idea that if I suck at doing something it's probably what I need most! Floor presses def qualify!
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    Bodybuilding day-

    Landmine press each arm-
    120 x 5
    125 x 5
    130 x 5
    125 x 5

    Superset with ng wide wide pull-ups
    Bw x 10 reps x 4 sets

    Calf raises-
    15 reps x 4 sets

    Superset with bicep curls-
    80 x 10 reps x 3 sets

    banded tricep push downs-
    4 sets x 12 reps

    Superset with 3d shoulders-
    15 reps x 3 sets
  13. bigla2004's Avatar
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    Man those neutral wide grip pull-ups shocked my back! Hadn't had lat soreness like that in awhile! It was great. Beastly rep deadlift workout coming tonight! Feeling strong.

    On a side note, xtreme formulations ultra peptide 2.0 cinnamon roll is the best thing I've ever put in my mouth. I have to practice self restraint to not take down the whole tub!
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    Quote Originally Posted by bigla2004 View Post
    Man those neutral wide grip pull-ups shocked my back! Hadn't had lat soreness like that in awhile! It was great. Beastly rep deadlift workout coming tonight! Feeling strong.

    On a side note, xtreme formulations ultra peptide 2.0 cinnamon roll is the best thing I've ever put in my mouth. I have to practice self restraint to not take down the whole tub!
    Neutral grip pull-ups or pulldowns always seem to smoke my back as well. Good luck boss!

    Haha XF UP 2.0 is amazing. I think Lemon Cream Pie might be my favorite. I've heard the new Butterscotch is impressive too.
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    Deads reps-


    Deficit Deads-
    worked up to 405 x 6


    snatch grip 4' block pulls-
    455 x 3
    425 x 3


    paused Olympic squats
    190 x 8 reps x 3 sets


    pullthroughs-
    10 reps x 3 sets


    hyperextensions-
    50 reps

    moving gooooood
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    Quote Originally Posted by bigla2004 View Post
    I shall! I have this idea that if I suck at doing something it's probably what I need most! Floor presses def qualify!
    Haha yup often times that is the case!
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    Bench heavy-

    Paused floor press-
    235 x 2 reps x 3 sets

    wg pull-ups-
    Bw x 12 reps x 3 sets

    3dshoulders-
    15 reps x 4 sets

    Band push downs-
    25 reps x 4 sets

    Band shrugs-
    20 reps x 4 sets

    Had to leave the gym for a personal reason. Left after floor press and had to miss 2 sets of 15 paused bench. Came home and got most of the workout in with bands and hanging from my gazebo doing pull-ups. All in all a pretty good workout and ill do extra chest or shoulder work Sunday.

    Girlfriend was cuddling and commented on how my body just felt harder.

    On to the next one!
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    Squats explosion-

    Squats- all down completely raw (no belt)

    225 x 6 sets x 2 reps.. 30 seconds between sets

    add reverse light bands

    280 x 3 sets x 2 reps

    olympic squats-

    205 x 5 sets x 5 reps paused 2 seconds at the bottom each rep

    leg press-

    540 and double light bands x 4 sets x 15 reps

    3 sets of banded good mornings and 3 sets kb swings

    weights moved so quick... Felt strong with no belt. Looking to work up to 455 x 2 reverse light band next weekend! Here we go. Human forklift project is well underway!
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    Quote Originally Posted by bigla2004 View Post
    Bench heavy-

    Paused floor press-
    235 x 2 reps x 3 sets

    wg pull-ups-
    Bw x 12 reps x 3 sets

    3dshoulders-
    15 reps x 4 sets

    Band push downs-
    25 reps x 4 sets

    Band shrugs-
    20 reps x 4 sets

    Had to leave the gym for a personal reason. Left after floor press and had to miss 2 sets of 15 paused bench. Came home and got most of the workout in with bands and hanging from my gazebo doing pull-ups. All in all a pretty good workout and ill do extra chest or shoulder work Sunday.

    Girlfriend was cuddling and commented on how my body just felt harder.

    On to the next one!
    Getting it done gym or no gym. Nice work.
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    Quote Originally Posted by bigla2004 View Post
    Squats explosion-

    Squats- all down completely raw (no belt)

    225 x 6 sets x 2 reps.. 30 seconds between sets

    add reverse light bands

    280 x 3 sets x 2 reps

    olympic squats-

    205 x 5 sets x 5 reps paused 2 seconds at the bottom each rep

    leg press-

    540 and double light bands x 4 sets x 15 reps

    3 sets of banded good mornings and 3 sets kb swings

    weights moved so quick... Felt strong with no belt. Looking to work up to 455 x 2 reverse light band next weekend! Here we go. Human forklift project is well underway!
    Another great workout man. Keep killing it forklift!
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    Quote Originally Posted by breezy11 View Post
    Another great workout man. Keep killing it forklift!
    Thanks man. I've never been so confident in my squat or deadlift! So excited to see where I am in a few weeks. Body composition looks good too.
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    Bodybuilding day turned forklift-

    Landmine press (each arm)-
    120 x 5 reps
    130 x 5 reps x 3 sets

    superset with ng wide grip pull-ups-
    Bw x 10 reps x 3 sets

    reverse band cgbp (light bands)-
    275 x 5 reps
    295 x 5 reps
    315 x 5 reps

    superset with pull-ups-
    Bw x 10 reps x 3 sets

    Curls-
    80 x 10 reps x 3 sets

    reverse grip push downs-
    stack x 10 reps x 3 sets

    couple sets of calves and reverse flyes..

    man I felt REALLY powerful today. The close grip benches were flying up, granted they were reverse banded, but with light bands. 60 total pull-ups and flying up... Feeling really good about today's session. I also wore a bright maize michigan fleece (I'm a fan) though I live in Columbus. That gave me some extra satisfaction!
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    Nice session...things seem to be going nicely as you've appear to have been crushing the workouts this last week.
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    Quote Originally Posted by bolt10 View Post
    Nice session...things seem to be going nicely as you've appear to have been crushing the workouts this last week.
    Absolutely! Big week next week working up to heavy squats. Want to end with 455 x 2 reverse banded!
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    Sounds like things couldn't be going much better man. Getting that tricep strength up
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    Quote Originally Posted by bigla2004 View Post

    Absolutely! Big week next week working up to heavy squats. Want to end with 455 x 2 reverse banded!
    That ain't no joke, I don't doubt you'll accomplish it, keep smashin!
    Serious Nutrition Solutions Representative
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    Quote Originally Posted by breezy11 View Post
    Sounds like things couldn't be going much better man. Getting that tricep strength up
    For sure! Didn't know I had that in me! On to more big numbers!
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    Dead lift explosive-

    deficit Deads-
    325 x 2 reps x 6 sets

    snatch grip block pulls-
    275 x 12 reps x 3 sets

    olympic 2 count pause squats
    190 x 8 reps x 3 sets

    behind the back bb shrugs-
    225 x 12 reps x 3 sets

    back raises-
    lots.. Some banded and some one leg

    band lat pull downs-
    15 reps x 4 sets

    weights all felt good and light.. Found out that the reverse bands take like 60-70 lbs off in the hole. Must get stronger! Smoked everything today. Bg squat day this weekend!
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    Nice pulling man. Good luck with those squats!
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    Quote Originally Posted by breezy11 View Post
    Nice pulling man. Good luck with those squats!
    Why thank you! I think I want to reverse band 455 for two
  31. breezy11's Avatar
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    Quote Originally Posted by bigla2004 View Post

    Why thank you! I think I want to reverse band 455 for two
    No problem! They way you've been killing it, I don't doubt that you will.
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    Quote Originally Posted by breezy11 View Post
    No problem! They way you've been killing it, I don't doubt that you will.
    We shall see. That's a lot of weight on the ole back! But with the way things have been moving, I may do it!
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    Big numbers in here... Any recent thoughts about the stack Bigla?
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    Bench reps-

    Bench-
    255 x 5

    incline db press-
    45s x 20 reps x 2 sets

    Cgbp w fat gripz-
    145 x 10
    145 x 9
    145 x 10

    Cable flyes-
    25 reps x 4 sets

    Superset w 3d shoulders-
    15 reps x 3 sets

    cable push downs-
    50 reps x 2 sets

    Man my regular bench was weak and somewhat disappointing. I was hoping for 6 clean and easy and got a pretty tough 5. However if you look at the rep work after that from last time I did this workout I absolutely killed it. Part of the bench issue may have been not regularly pressing. Here we go for big squats tomorrow!!!!
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    Great workout brother! Considering how the rest of your session went, I wouldn't sweat the bench performance. I've had that happen (especially with flat bench) numerous times as well. Good luck with the squats!
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    Ill get some thoughts up tomorrow after squat day! Thanks breezy.. Real bizarre, but I totally misgrooved a rep. Just glad I added a ton of reps across the board later in the workout. What matters though is the 1 rm so we shall see where that ends up before passing judgements
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    Squats heavy-

    squats-
    300 x 2 reps x 3 sets

    added reverse light band

    385 x 1
    425 x 1
    455 x 1.973736842

    smoked the first and started falling a bit in the hole.. Spotter touched me for about a half a second pulling me back and I got the rep

    Good mornings (beltless)-
    225 x 8
    205 x 8 reps x 2 sets


    Leg press
    630 x 20 reps x 2 sets


    Banded hypers-
    20 reps x 3 sets


    Band leg curls-
    50 reps


    Leg extensions-
    100 x 25 reps
    115 x 25 reps


    Felt real good. Pretty much got what I was aiming for. Keep in mind I started this cycle at a 350 squat. I think when I test again ill be above 400. Body weight was 199. Will post up some versa comments later. Wednesday is heavy deadlifts. Gotta eat and recover. Fluff weakness day tomorrow. Yeah buddy!
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    Congrats on the squats man! You've made serious progress in a short amount of time.
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    Quote Originally Posted by breezy11 View Post
    Congrats on the squats man! You've made serious progress in a short amount of time.
    Thanks man! Looking forward to Wednesday, there should be some strong pulls!
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    Quote Originally Posted by bigla2004 View Post

    Thanks man! Looking forward to Wednesday, there should be some strong pulls!
    Awesome! Look forward to it as well.
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