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  1. Elite Member
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    What grip and stance are you using on your deads?
    "But as for you, be strong and do not give up, for your work will be rewarded."
    Grieving the loss of Iron Flex Supplements and PHs/DSs!

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    Quote Originally Posted by lukehayd View Post
    What grip and stance are you using on your deads?
    Feet shoulder width, hands just outside of legs.
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    Quote Originally Posted by taman6886 View Post
    Feet shoulder width, hands just outside of legs.
    Arms pretty straight with a slight diagonal? always curious of how others set up.
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    Quote Originally Posted by wasme View Post

    Arms pretty straight with a slight diagonal? always curious of how others set up.
    Pretty much, I actually roll the bar out slightly then back in, when it hits my shin, that is my cue to drive my heels into the floor.
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    Quote Originally Posted by taman6886 View Post
    Pretty much, I actually roll the bar out slightly then back in, when it hits my shin, that is my cue to drive my heels into the floor.
    Nice will give that a try. Always looking for ways to increase my performance on these.
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    9/5/14 Quads/Tri's

    Back Squat to bench (bike, 135, 225 warm up, 1/2/3)
    295, 325/355x1/2/2 (Was planning on going up to 385 but was not too upset, depth is still getting better)
    dropped to 275x8/6

    Front Squat 185x6/5

    Close Grip Bench 235x8/6/6

    EZ Crushers 115x6/6/6

    1H OH DB Ext. 25/12/12, 12/12

    Tate DB Press 35x8/6
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    Damn those are some heavy cgbp numbers
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    Quote Originally Posted by taman6886 View Post
    9/5/14 Quads/Tri's

    Back Squat to bench (bike, 135, 225 warm up, 1/2/3)
    295, 325/355x1/2/2 (Was planning on going up to 385 but was not too upset, depth is still getting better)
    dropped to 275x8/6

    Front Squat 185x6/5

    Close Grip Bench 235x8/6/6

    EZ Crushers 115x6/6/6

    1H OH DB Ext. 25/12/12, 12/12

    Tate DB Press 35x8/6
    Hell yeah brotha
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    9/8/14 Chest and Bi's

    Flat BB Bench - (w/u rc, bar 135, 185, waves of 1/2/3)
    230/250/270/290x1/2/2

    Inc. BB Bench 215x6/4/4+ partial, burn down at 185x9+ partial

    Flat BD Press 90'sx8/6

    Std. Alt DB 45(+)10/10, 8/8, 8/8 (l/r)

    Inside EZ Preachers 95x10/10

    Wide Grip BB Curl 85x10/8

    Cross Body Hammer Curl 25x10/10, 10/10

    9/9/14 Rear Chain

    Deads (w/u on bike, 135, 185, 1/2/3)
    255/285/315/335x1/2/2 (not what I was targeting but finally some progress)

    Yates Row (with EZ Curl Bar) 205x8/8/8

    Good Mornings 175x8, 185x6

    D bar cable pull down 180x8/8/6

    BO DB Row 110x8/8, 8/8 (been some time since I have done these, was very pleased with how they went.)
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    9/8/14 Chest and Bi's

    Flat BB Bench - (w/u rc, bar 135, 185, waves of 1/2/3)
    230/250/270/290x1/2/2

    Inc. BB Bench 215x6/4/4+ partial, burn down at 185x9+ partial

    Flat BD Press 90'sx8/6

    Std. Alt DB 45(+)10/10, 8/8, 8/8 (l/r)

    Inside EZ Preachers 95x10/10

    Wide Grip BB Curl 85x10/8

    Cross Body Hammer Curl 25x10/10, 10/10

    9/9/14 Rear Chain

    Deads (w/u on bike, 135, 185, 1/2/3)
    255/285/315/335x1/2/2 (not what I was targeting but finally some progress)

    Yates Row (with EZ Curl Bar) 205x8/8/8

    Good Mornings 175x8, 185x6

    D bar cable pull down 180x8/8/6

    BO DB Row 110x8/8, 8/8 (been some time since I have done these, was very pleased with how they went.)
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    Havent done Yates rows in a long time... nice pair of sessions
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    Quote Originally Posted by wasme View Post
    Havent done Yates rows in a long time... nice pair of sessions
    I feel those much more in my lower lats than BO BB Rowes

    9/12/14 Quads/Tri's

    Back Squat to Bench (Started a bit lighter in my in my never ending quest for better depth, bik, 135/225, 1/2/3)
    265/295/325/355/365x1/2/2 Dropped to 285x6/5

    Front Squat 195x5/5

    Close Grip Bench 240x6/6/5

    EZ Crushers 120x6/2, 95x12

    1H OH DB TRI Ext 30x12/12x2 (l/r)

    9/13/14 This was one of those days

    Standing OH BB Press (r/c, bar, 95, 1/2/3)
    140/160/180/200xZIP,ZILCH, NADA, ZERO

    Snatch Grip High Pull 145x6/5/5, think I am going to drop 20-30 pounds on these next week, my ROM has gotten too small on these.

    Seated Alt OH DB Press 65x12/12, 10/10 (l/r)

    1 Arm Rear Dealt Cable Pull 30x12/12, 40x12/12

    DB Lat Raise 25x10/10, 30x6/6

    Leg Raise off Bench 20/10 (straight leg, bent knee)
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    Never get over the power you have for closegrips...and those standing OH press...damn... another solid session.
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    Quote Originally Posted by wasme View Post
    Never get over the power you have for closegrips...and those standing OH press...damn... another solid session.
    Guys my size handle a heck of a lot more than that, based on my body weight, I'm a kitten, but I thank you any ways

    9/15/14 Chest (was going to hit Bi's too, but the clock went fast and I felt a need to put in a new twist based on my priorities.)

    Flat BB Bench (r/c, 135, 185 w/u, 1/2/3) Still stuck here
    230/250/270/290x1/2/2 dropped to 230x9 for burn down

    Inc BB Bench 215x5/5/4

    Inc DB Bench 85'sx8/6

    Since I fail at the bottom when I fail at benching, I broke out something new: Dead Presses, set up in power rack with catch bars at just below chest level, start from the bottom, push, negative, pause a full second and breathe, push it back up again. Stunning how much less weight I can handle on these taking any momentum out of the equation. 185x8, 225x3 (shocking) 195x6 BURN!
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    9/16/14 Rear Chain

    Deads (w/u bike, 135, 185, 1/2/3)
    255/285/315/335x1/2/1+1 (walked away and came back and tried again)

    UH Yates Row 215x8/8/7

    Mixing it up again, pulled out the 3-4 inch "Step Aerobics Platform for some Deficit Deads
    225x5/5, 275x1/2 (felt a bit wobbly on the 1st, came back and hit it for 2, had a guy give me a form check, said on try one I was looking to the ceiling but kept my ass low)
    Big note for next week, each set, mental check list: Spread the floor, tuck the chin, lats tight, big air PULL!)

    D Bar Pull Down 180x10/7

    Good Mornings 175x8, 185x6
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    9/19/14 Delts/Bi's

    Given that I now appear to be going back wards or standing still on almost all of my main lists, I decided that I need to get away from the wave/ladder training for a while, seems like I have been using that format for quite some time. I occurred to me that other than my deload at wk 8/9, I really have not had any periodization. Given that I still prefer lower rep workouts, I think I will go with a basic 5/3/1 foundation and then customize my assist lifts to ones that I tend to do well with. The advantage being I can still avoid too much cramping from high rep lower body work (due to vascular issues) and the program has it's own periodization inherent in it's design.

    Standing OH BB Press (w/u r/c, bar, 95, waves of 1/2/3)
    135/155/175/195x1/2/2 (MOVING BACKWARDS)

    Snatch Grip High Raise (Dropped some weight to get fuller ROM, pulling to at least upper chest)
    115x6/6/8 (sold out on last set)

    Seated Alt. OH DB Press 75'sx6/6 both sides

    One Hand Cable Rear Delt Pull 50x10/10, 10/10 (l/r)

    Hammer Strength Front Military Press 80/sidex12/9+partial

    Seated Alt DB Curl 45x10/10, 10/10, 8/8 (l/r)

    Inside Grip EZ Preacher 100x10/8

    Wide Grip BB 90x8/8

    Forearm Rope Twist w/10plate, raised and lowered 5x's (Forgot how much these burn)

    Cross Body Hammer Curl 30x10/10, 10/10 (l/r)

    Cable crunch 190x25x2
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    Last day of wave ladder training. Quads and Tri's

    Back Squat (w/u bike, 135, 225, waves or 1/2/3)
    275/305/335/365x1/2/2

    Back Squat "Hole Shot" (Just like a dead press but instead for squats)
    135x5, 185x4 (just trying this out)

    Front Squat 200x5/5

    Close Grip Bench 240x6repsx3 sets

    EZ Cushers 120x6/3, 100x12 (not sure what happened on set 2)

    Standing OH 1H DB Tri Ext 35x6/6, 30x10/10

    1H UH High Pulley Tri Ext 60x8/8
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    Quote Originally Posted by taman6886 View Post
    Guys my size handle a heck of a lot more than that, based on my body weight, I'm a kitten, but I thank you any ways

    I feel that way on a lot of my lifts too. Not so much that I'm comparing myself to others but.........well, ok, yes I am. Competition and fuel to get bigger/ stronger. I was finally able to bench 295 last week for the first time since my fingers! Still not were I was before but it's getting closer! Once you start doing the 531, you'll probably break them pesky plateaus rather quickly.
    "But as for you, be strong and do not give up, for your work will be rewarded."
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    Quote Originally Posted by lukehayd View Post

    I feel that way on a lot of my lifts too. Not so much that I'm comparing myself to others but.........well, ok, yes I am. Competition and fuel to get bigger/ stronger. I was finally able to bench 295 last week for the first time since my fingers! Still not were I was before but it's getting closer! Once you start doing the 531, you'll probably break them pesky plateaus rather quickly.
    I try to remember it's me vs. me. Hoping things will pick up again. Have some LGD-4033 on hand I will be throwing into the mix soon.
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    Started the LGD today, 5mg. I am thinking it is psycho-somatic/placebo affect but I feel a very mild euphoria and very energized, not a speed type energized, would just love to leave work and hit the iron. Seems very soon for that type of sensation, but if it is the LGD, I am not sure if I can handle 10 without becoming a dick, as I can see this sensation very easily becoming something similar to hypomania marked by irritability.
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    Don't really know much about LGD-4033.. so will be watching closely...
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    In for the return of T3 giving out his cyber b´tch slaps!
    "But as for you, be strong and do not give up, for your work will be rewarded."
    Grieving the loss of Iron Flex Supplements and PHs/DSs!
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    Quote Originally Posted by wasme View Post
    Don't really know much about LGD-4033.. so will be watching closely...
    Think of Osta but many times stronger in anabolism but having all the upside of a SARM (No hepatotoxicity etc). This is supposed to require a PCT, am going OTC with Endosurge, Erase and MyoSynergy.
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    Quote Originally Posted by taman6886 View Post
    Think of Osta but many times stronger in anabolism but having all the upside of a SARM (No hepatotoxicity etc). This is supposed to require a PCT, am going OTC with Endosurge, Erase and MyoSynergy.
    Nice, thanks for the info
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    9/22/14 Day 1, wk one of 5/3/1. Started with the Bench work out because I had done shoulders/biceps and squats/triceps on Friday and Saturday of last week. The name of the game this week is "5's" at 75/80/85% Not sure if it is the LGD or the fact that I have not worked 5x10's in ages, but I was getting some painful pumps during the assist work tonight. Could be a bit of both. That energized, want to kill it in the gym lasted all day and was enhanced by (rough) 1.5 scoops of Stimaholic, my new fave PWO (Yes, I am a recovering DMAA Junkie)

    BB Flat Bench (RC warm up, bar, 135, 185)
    230x5, 245x5, 260x7 (sell out on the last set, may have had an 8th, but my right hammy cramped and I lost my base to get rid of it on rep #7)

    EZ Bar Yates Row (I prefer these to BO BB rows as feel it more in my lats)
    205x5x10 (going to give these a 5lb bump next week)

    Inc DB Press 65'sx5x10 (These almost felt too easy so we will start with the 70's next week, maybe go 75's on the last few sets depending on how it feels)
    Upper pecs were barking at me by the time I hit the last few reps.

    EZ Bar Skull Crushers 95x10x5, these were getting down right painful pump wise by the 7th rep of sets 4 and 5. (5 pound bump for next week)

    Tomorrow we grip and rip it with deads. Should be fun.
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    You feeling the strength coming back? How much are you down now if at all?
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    Quote Originally Posted by Onlychevy6 View Post
    You feeling the strength coming back? How much are you down now if at all?
    I have exceeded my pre-trauma bench press, have pretty much matched my OH BB Press and am close to my squat numbers. The deads are the only place I struggle to get close to being back on. As to the weight, I have been very hit and miss on the diet, that is (obviously) my own damn fault so I keep bouncing between 300 and 307, about 305 (still) on average. Maybe with the way I can run through my work outs faster with the 5/3/1 I can start hitting some cardio again. Also, the LDG appears to be helping regulate my blood glucose (was 145 vs. 166 this morning) which should help with losing some fat. Also started on a DCP 2.0 and Vanillean stack yesterday so hoping that will kick the metabolism into higher gear.
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    well as usual I will be watching. You got this brotha
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    Quote Originally Posted by Onlychevy6 View Post
    well as usual I will be watching. You got this brotha
    Thanks Jeff!

    9/23/14 5/3/1 Day 2, week 1: Still working 5's

    DL (wu on bike, 135, 185) 260x5, 280x5, 300x6

    Deficit Deads (4 inches) 230x5, 240x5/5

    Front Squat 195x5/5/5

    Hanging leg raise 12/12/10/10/10

    That feeling of well being was still with me during this day, the high energy had dropped of a bit but still was itching to get to the gym.

    This morning (9/24/14) I had a bit of an "Oh duh" moment. Pulled the LGD and EVOO Mix out of the frige, did not sound right when I shook it. Opened it up and placed my syringe in and back out, the stuff had congealed. Heated it in the stove, and shook it again, good to go. No more refrigeration.

    (EVOO = Extra Virgin Olive Oil)
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    Kicked the LGD up to 10mg this morning, so far so good, very motivated to lift, no issues with feeling irritable or stabby.
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    Day 3, wk1 (MC1) Delts, still working 5's

    Standing OH BB Press (w/u r/c, bar, 95)
    160x5, 170x5, 180x6 Going down to the clavicle with maybe just a little "oomph" from the hips when things get challenging.

    Snatch Grip High Raise - 95lbs 5 sets of 10. These were fairly easy till the last 2 sets, going to bump it 5 next week. Again, full ROM, up to the upper pec/collar bone.

    Wide Grip Cable PD 160x10/10/10/9/9

    Close Grip Bench 195x5x10/10/10/10/9 (Had been hitting 240x3x6, this was about the perfect weight for a 5x10)

    Thew in some bicep work for S and G's

    Wide Grip BB Curl 80x10/10/8, Standing Alt DB Curl 45'sx8/8x2 (l/r)

    Post work out blood glucose was 89, despite the fact that I had missed my afternoon Glimiperide and Repaglidine doses. Not sure who owns the rights for LGD but they ought to consider it for a diabetes med.
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    9/27/14 Day 4, wk 1 (MC1) 5's

    Back Squat (warm up on bike, 135/225)
    280x5, 295x5, 315x8

    Good Mornings 185x8/8/8

    Leg Press Sled 410x8/10/10 (Been so long since I had done these, was not sure where to start. Target was3x8, but set 1 was too easy so I went with 10 reps on sets 2 and 3.

    Cable Crunch 170x20, 180x20/20, 190x20/20.

    Monday we start with triples at 80/85/90% That's right in my wheel house
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    All things considered, tonight did not go too bad. Got caught up in some crisis stuff at work, lunch was basically 2 1.4oz bags of peanuts and a few handfuls of animal crackers (yes, I know, not a great choice but beat hitting the vending machine.) So due to getting out of there late, I cut back on my assist work. I also noted that my PWO seemed a bit more potent on a nearly empty stomach.

    Day 1, wk 2 (MC 1) Bench day, name of the game this week is 3's (80/85/90%)
    Flat BB Bench (r/c, 135, 185) 245x3. 260x3, 275x4 (was hoping for 5 but hit my targets at least)

    Yates Row (w/EZ Curl Bar) 215x10/10/10

    Inc BB Bench 185x10/10/10

    Body Weight Dips 5/5/5 (Not bad for a big boy)
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    Workout looks very solid to me! NIce one
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    Quote Originally Posted by wasme View Post
    Workout looks very solid to me! NIce one
    Many Thanks Wasme,

    Day 2, 2k 2 (MC1) 3's Tonight I think we saw some objective payoff on the LGD.

    Deads (warm up on bike, 135/185) 280x3, 300x3, 315x5/6* Ok, either I was 2 reps above my target vs 1 last week or a added 15 pounds and matched reps (6). *Problem is, I was really pleased with how I did, walked away to top off my water bottle and moved on to the next movement and forgot to write down reps for the last set, so it was either 5 or 6. Significant progress either way.

    Deficit deads (4") 245 5/5/5 These felt much easier tonight despite adding 5 pounds vs. last weeks. Will bump these to 255 next week.

    Front Squat 195x5/5/5 Had to really grind out that last set, so we will bump these five for next week, of set one is too easy, go to 205.

    Planks 30sec planked, 30 sec rest, 5 planks total.

    Almost forgot, am taking on some extra hours on Mondays at work for 6-8 weeks. I may try to either go Sunday/Tuesday/Thursday/Friday or Sunday/Tuesday/Wednesday(am)/Friday or do 3x/week rotation so a Mesocycle would be 4 weeks plus the deload vs 3 wks plus the deload.
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    Wasn't familiar with the LGD-4033 so I've been doing some reading. Looks to be some good stuff. What's it taste like?
    "But as for you, be strong and do not give up, for your work will be rewarded."
    Grieving the loss of Iron Flex Supplements and PHs/DSs!
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    Quote Originally Posted by lukehayd View Post
    Wasn't familiar with the LGD-4033 so I've been doing some reading. Looks to be some good stuff. What's it taste like?
    Tastes pretty much like the Extra Virgin Olive Oil that it is suspended in, so I'd guess the LGD is relatively neutral.
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    10/2/14 Day 3, wk 2=3's (MC1) Delts

    Standing OH BB Press (w/u r/c, bar, 100)
    160x3, 170x3, 180x6 (Matched last weeks sell out set at 170, boom, progress)

    Snatch Grip High Raise (all reps to collar bone) 100x10/10/10, 105x10/10 (raising this to 110 next week)

    Assisted Pull Up Body Weight minus 180 10/10/10/8+Partial/8

    Close Grip Bench 190 10/10/10/10/10

    Seeing some nice strength increases, the "alpha/on" feeling now only hits me for a bit shortly after dosing but I have been in pretty good humor for the most part.
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    10/3/14 Day 4, wk 2 (3's)
    Back Squat (w/u bike, 135/225)
    295x3/315x3/335x8 Matched last weeks 315x8, very pleased with this.

    Good Morning 195x8/8/8

    Leg Press Sled 460x8/8/8 (going to bump this to 500 next week)

    Hanging Leg Raise (in station) 12/12/12/12/10

    Wide Grip BB Curl 85x10/10/10, Inside EZ Preachers 95x8/8

    Bicep work was just to kind of hold onto what I have there as the 5/3/1 program does not have any bicep work.
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    NIce progression on those squats brother.
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