Toro Moving West(side)

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    Toro Moving West(side)


    Finally decided to ditch my old gym and join a good gym. I used to lift at my school's gym as a faculty member there, but now I am lifting at a place called The Gym. It's a small garage packed with all sorts of goodies, including heavy dumbbells, reverse hypers, GHRs, monolifts, 5-6 different kinds of squat/bench bars, bands, etc. None of the fancy machinery I'm used to, though, which means I have to wave goodbye to the HS Iso Lateral High Row, my favorite machine

    Anyways, basically everyone at this gym follows the conjugate method, so I will do the same. Hoping to find some stable lifting buddies, but until then we'll see where this takes me.

    -----

    07/09/12

    ME LOWER

    REVERSE BAND RACK GOOD MORNINGS (doubled up red bands, tension unknown)
    335-3
    355-1 then fail

    SUMO SLDL
    185-3 felt hammy pop after first rep
    225-3
    Stopped

    LYING HAMSTRING CURLS
    130-7
    150-7
    170-6
    180-4

    CALF RAISE
    25 left leg, 25 right leg, 50 together, back to back

    LYING UNI V SIT LEG RAISE
    3 sets of 12 each side/leg

    Today's entry is not terribly exciting. First set of GMs I messed up my setup on my last triple attempt. I was instructed, or I heard, to push my arms up to start the positive of the motion, but that made me dump the bar and trash it after one rep. I should have attempted again, but I went ahead and moved on to the next thing. It gets worse - I pulled my hamstring on the next movement. Nothing serious, but had to call it a day soon afterwards.

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    Tried to do a recovery workout in addition to fitting in some conditioning work, but my hamstrings were so fried from yesterday I couldn't budge my legs for crap. So I basically resorted to the treadmill to get some blood flowing into my legs. Tomorrow I'll probably do floor presses (with chains?). Not only have I wanted to do some floor presses but since my legs are trashed this will be a great exercise to do since it doesn't involve my legs.
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    07/11/12

    ME UPPER

    Warmed up with 50 band pull-aparts followed by 50 band rows

    FLOOR PRESS (+52lb chains)
    135-5
    185-3
    225-2
    245-1
    265-1 <-- max effort

    FOOTBALL BAR JM PRESS
    65-10
    75-8
    85-6,6,6
    Struggled to death for those 6 reps, pretty embarassing. Also tricep pump from hell

    STANDING DB PRESS
    40-10
    50-10
    60-3

    WIDE DB ROW
    100-6
    110-6,6
    Don't like these, my shoulder feels like it's going to die

    FACEPULLS
    140-15,15

    Well, a few comments. First, I made the mistake of doing some movements too light, like the DB presses. Apparently I should always strive for a 6RM on ME days. I'm not convinced this is right, but I believe it when it comes to stuff like back and tricep work. I also ordered my exercises wrong - should have done bench, tricep, lat, then shoulder work, not do shoulder work before lat work. That's all, though. Took a little bit longer than expected for the workout (about 1.5 hours) due to me listening to advice from a PL in my gym (just raw benched 695 this past weekend at a meet in OHIO). Lots of good stuff. Next week I'll start working in some conditioning into my routine. Another piece of good advice is to take my time moving up to my maxes in my core lifts. The way I did it today I didn't get a lot of volume.
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    07/13/12

    DE LOWER

    SPEED SQUATS (50% with blue bands, tension TBFigured out)
    215-4x3
    215-8x2
    40 seconds between sets
    Pretty horrendous how I forgot that it was sets of 2 for DE squats, woops. Remembered after my 4th set. My warmups were really hard with this because of how sore my hamstrings were from Monday still. Very explosive sets but ass and abductors were rather lit up from the extra volume.

    SPEED DEADLIFTS
    325-6x1
    Could not do anything more from hamstrings and ass feeling so destroyed, but 6 singles is what is called for

    REVERSE HYPEREXTENSIONS
    90-8
    180-6
    230-6
    250-8,7,7
    I do not like these the way Louie prescribes them at all. If I do these again I think I'll do them "strict," or just do GHRs for a while until I get an expert opinion on these.

    CALF RAISES
    25 left leg, 25 right leg, 50 both legs

    AB WHEEL 4x8 (I always write sets x reps)

    God, my lower body is destroyed
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    07/15/12

    DE UPPER

    50 band pull-aparts, followed by 50 band rows, followed by 2 sets of staggered pushups for 10 reps each side (40 total pushups)

    BUFFALO BAR BENCH (small red bands, 60lbs of band tension)
    135-9x3
    3 different grips

    **SUPERSET THE 2 BELOW**

    EZ BAR SKULLCRUSHERS
    87.5-12,12,10,10,9

    NAUTILUS PULLOVER
    140-12,12,12
    160-11,10

    FARMER WALKS
    105lb DBs per hand, walked the length of the gym and back twice. Third set just stood and held till failure

    HAMMER CURLS
    50-11,10,10,9

    Great session, feel-wise. My triceps and lats are really painfully pumped up, very nice.
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    I forgot to mention this earlier. Probably worth posting what my known maxes are (not calculated, these were the heaviest weights I've performed at the gym in the past 2 months).

    Squat: 430 (I know my max is way higher [I've done 425x3] but this is the heaviest I've gone)
    Bench: 315
    Deadlift: 540

    So my DE session %s are all based on these numbers.

    I'm going to find out today how to incorporate chest work into my sessions and how frequently I should do them (once a week ok, or each bench session). My bench as it is stands on 2 muscle grounds: back and chest. My shoulders are very average strength for my bench, while my triceps are very, very weak. Most of my workouts will be centered on strengthening AND growing the triceps, including extra workout sessions (I did 3 last week) where I may throw in tricep work. I am thinking since my back grows like a weed, I may either throw DB pressing as a 5th exercise for upper body, or right out replace certain back exercises for DB pressing on some days, which kind of sounds like a bad idea so I'll make sure to get some opinions on how to approach this. I just don't want to lose muscle here when I don't need to, especially since I need the extra pec work as a raw presser.
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    Quote Originally Posted by Torobestia View Post
    07/11/12

    ME UPPER

    Warmed up with 50 band pull-aparts followed by 50 band rows

    FLOOR PRESS (+52lb chains)
    135-5
    185-3
    225-2
    245-1
    265-1 <-- max effort

    FOOTBALL BAR JM PRESS
    65-10
    75-8
    85-6,6,6
    Struggled to death for those 6 reps, pretty embarassing. Also tricep pump from hell

    STANDING DB PRESS
    40-10
    50-10
    60-3

    WIDE DB ROW
    100-6
    110-6,6
    Don't like these, my shoulder feels like it's going to die

    FACEPULLS
    140-15,15

    Well, a few comments. First, I made the mistake of doing some movements too light, like the DB presses. Apparently I should always strive for a 6RM on ME days. I'm not convinced this is right, but I believe it when it comes to stuff like back and tricep work. I also ordered my exercises wrong - should have done bench, tricep, lat, then shoulder work, not do shoulder work before lat work. That's all, though. Took a little bit longer than expected for the workout (about 1.5 hours) due to me listening to advice from a PL in my gym (just raw benched 695 this past weekend at a meet in OHIO). Lots of good stuff. Next week I'll start working in some conditioning into my routine. Another piece of good advice is to take my time moving up to my maxes in my core lifts. The way I did it today I didn't get a lot of volume.
    Regarding the 6RM, this is highly individual and may not apply to you. I know I've gotten better increases in strength lately from backing off on the weight that I'm using and focusing on training the muscle as opposed to the movement. You may want to alternate your intensity on your assistance work with one week working up to 6-8RM and the next week do sets of 12-15 that stop well short of failure.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Regarding the 6RM, this is highly individual and may not apply to you. I know I've gotten better increases in strength lately from backing off on the weight that I'm using and focusing on training the muscle as opposed to the movement. You may want to alternate your intensity on your assistance work with one week working up to 6-8RM and the next week do sets of 12-15 that stop well short of failure.
    Thanks. Always appreciate your input.
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    07/16/12

    ME LOWER

    REVERSE BAND RACK GOOD MORNINGS (blue bands)
    295-3
    335-3
    355-3
    365-1 <-- lower back rounded on 2nd one too much, dumped

    SUMO SLDL
    185-3
    225-3
    265-5
    285-5
    305-5
    325-5
    Phew, hamstrings feel pretty trashed but in a good way this time

    LYING HAMSTRING CURLS
    140-6
    160-6,6 (repeated 160 by mistake)
    180-5

    CALF RAISE
    25 left leg, 25 right leg, 50 together, back to back

    LYING UNI V SIT LEG RAISE
    3 sets of 12 each side/leg

    Great session. I feel like I could have gotten at least a double on the GM maybe, but I really tread cautiously with such movements and don't want to cause permanent damage, and I feel that my form broke down enough to dump it. So, in the end, I consider it just a failed attempt rather than me prematurely stopping.
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    Sumo SLDL...interesting.

    I'm considering going WS, so I'm following along. Our strength is pretty similar so this should give me some solid ideas.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post
    Sumo SLDL...interesting.

    I'm considering going WS, so I'm following along. Our strength is pretty similar so this should give me some solid ideas.
    Word. The sumo SLDLs are really great if you want to light up your hamstrings. It's a movement I plan on coming back to for sure as I really love the way they feel, the only problem is because I did something strange to my hamstrings last week with them that really made them almost "too" sore to be healthy, I decided to take it really easy. Interestingly, I feel like since the incident I have a little more hip mobility from it. Weird?
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    07/18/12

    ME UPPER

    VERY CLOSE GRIP FLOOR PRESS (+52lb of chains)
    185-3
    215-2
    235-1
    245-1
    225-1
    235-1
    Apparently I didn't take in as much air as I should have on these, and I lost some tension at the bottom with 245. But the 245 and 235 sets were like almost 6 second grinders, so effort was definitely exerted.

    TATE PRESS
    40-4 <- started too heavy
    30-6
    35-6,6,6 <-- did not feel anything, went up in weight
    40-6
    45-6
    50-6
    55-0
    50-6
    Obviously I worked up the wrong way with these, good to know though. It's because the DBs are weirder and not those commercial ones that have uniform DB heads - it's like individual, sectioned plates on the handles. Little weird to do the Tate press with these.

    BO BB ROWS
    135-10
    185-6
    225-6
    275-6
    295-10 easy but challenging (not balls to the wall)

    ROW AND KETTLEBELL HOLD COMPETITION (has a name to it I forgot)
    Row 250m, then hold 52lb kettlebells in hand in racked position (can't sit on shoulders, on traps, etc, only on top of chest hanging off the sides of the arms)
    My team got 2nd place, 4 seconds behind the team of girls, by 4 seconds. Slightly because my first row set I flew off the rowing chair (never did rows before). Also our KBs were 60lbs higher than theirs ... but now I'm bitching and making excuses like a girl, LOL.
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    I guess I'll start logging my extra workouts just to keep track of the fact I'm doing it, and maybe to see progress if there is any.

    07/19/12

    BENCH EXTRA

    INVERTED ROWS ( <=1 minute between sets)
    10,15,12,12,12

    INCLINE DB PRESS // STANDING AB CRUNCHES
    60x19//120x15
    60x10//140x12
    60x13//140x12
    60x8//140x12
    Incline DB press done to failure.

    Session took all of ~18 minutes. Misread/wrote-down-incorrectly that I'm supposed to switch the angles within the same session, not between sessions where I incorporate the press. Woops! At least incline is somewhere between seated DB OHP and flat DB press I guess ... I might superset the rows and bench next time instead of rows and abs.
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    07/20/12

    DE LOWER

    SQUATS (long blue bands)
    250-12x2
    40 sec break btwn sets
    First set ultra slow, 3rd set and after was fast with the last set being the fastest

    RACK PULLS (5th pin, small Blue band)
    365-8x1
    Each rep done on the minute

    GHR
    6,5,4,1
    **** lost serious strength in these today. Might be because my baseline strength was measured with fresh legs

    HANGING AB RIPPER
    3x12

    STANDING UNI HAM CURL
    60-10
    65-10

    Session had me drenched and dying. Feeling pretty good stuffing my face right now with 9oz ground beef, 9oz salmon, 6oz ground oats cooked in 1.5cups of milk and a scoop of protein mixed in, a bowl of blueberries and blackberries, and a glass of grapefruit juice. Oh, and a banana with some figs.
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    That's a hell of a post-training meal.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    That's a hell of a post-training meal.
    The funny part is I forgot to mention that I also had 5 eggs with that all.

    ----------

    07/21/12

    EXTRA LEGS

    REVERSE HYPER
    50-10,10,10

    KROC ROWS (hand resting on tall box)
    70-10
    90-10
    110-20,20

    STANDING AB ROPE CRUNCH
    120-20,20,20

    Those reverse hypers felt so bad on my glutes and hams, in a good way. I think I figured out how to work the reverse hyper machine for my body and the way the machine is set up to best target my muscles. I just have to verify since it also gives me a lower back pump, something I haven't felt in probably a good year.
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    07/22/12

    DE UPPER

    50 band pullaparts, 50 band rows
    2x10 staggered pushups each side (40 total)

    BUFFALO BAR BENCH (+60lbs band tension [small red bands])
    135-9x3
    arms blasted

    **SUPERSET 2 BELOW**

    INCLINE EZ BAR SKULLS
    87-12,12,10,8,7

    NAUTILUS PULLOVER
    160-12,12,12,12,12
    Went all way back till click

    DB SIDE RAISES
    20-15,15,15,15

    WIDE LAT BAR CABLE CURLS
    100-15
    120-12,12,12

    My triceps and lats feel like they're twice their normal size right now, even an hour after I worked out.
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    07/23/12

    ME LOWER

    DEAD ZERCHER SQUATS (harness)
    135-5
    225-3
    275-3
    305-3
    325-3 (did 2, dropped, then recovered from dead pos)
    355-3 (failed first attempt, dropped bar
    385-3
    Stopped, felt like I was about to have a rectal prolapse

    UNI LEG PRESS (weight minus carriage)
    90-6
    180-6
    230-6
    250-6
    270-6

    WIDE PULL-THROUGHS
    60-10
    80-10
    100-10
    120-10
    140-10
    (hits gluteus and hams)

    FACEPULLS
    140-3x15

    BLACK BAND TRICEP PULLDOWNS
    100

    SIDE BENDS
    80-3x15

    My lower body feels utterly decimated. And I dont know what was up with those ZErchers. Each 3 rep attempt felt like hell, but the next attempt was no harder; however, as I said, I felt like my anus was going to fall out of my body, so I stopped. Also didnt attempt any front squats for similar reasons.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    07/24/12

    EXTRA LOWER

    70lb KB swings 12x25 (12 sets of 25, 30 seconds rest in between)

    UNI LEG CURLS
    60-3x15

    KNEELING ROPE AB CRUNCH
    150-15,15

    PLANKS 3x1 min

    Seems a little silly to log this now, but whatever.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    ​07/25/12

    ME UPPER


    DEAD STOP INCLINE PRESS
    135-3
    185-3
    205-2
    225-0
    215-1,1
    220-1

    JM PRESS
    95-7
    115-6
    125-6
    135-6
    Had to stop these for reasons I'd rather not get into...

    FOOTBALL JM PRESS
    95-6,6
    85-6
    95-5

    **SS 2 BELOW**

    UNI INCLINE LATERAL RAISES \\ FOOTBALL BAR CURLS
    15-6,6,6,6 \\ 95-8,8,8,8

    KB SHRUGS
    70lb/side-100

    Well today's workout was kind of so so. I had an opportunity to make this a 100% awesome upper workout, but some issues came up with the station/bar I was using with the JM press so I switched. The new thing had me working with lower weight, and while it was hell to move it I just don't know how well it'll hit me. I'll wait and judge tomorrow, though. Otherwise, good stuff. Almost hit an ugly wall with those dead stop inclines, but I was happy to go through it.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    07/26/12

    UPPER EXTRA

    SEATED DB CLEANS
    20-3x20

    DB ROWS
    70-10
    90-10
    110-15

    130-15

    PUSHUPS // KNEELING ROPE ABS
    35// 120-20
    27// 140-15
    0// 140-15

    Demanding (not draining) session. It was pretty hot and I was sweating a ton. Upper back felt pretty worked, though, haha.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    They don't seem like much on the surface, but those seated DB cleans can be brutal.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post
    They don't seem like much on the surface, but those seated DB cleans can be brutal.
    Agreed. You have zero momentum from the legs, so it's all in the pull. I do them like DeFranco shows them, with hands fully pronated as opposed to a neutral grip. I tried it with a neutral grip on my warmup set, but it felt too much like a curl then, lol.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    07/27/12

    DE LOWER

    SPEED SQUATS (blue band)
    265-10x2

    SPEED RACK PULLS (5th pin small blue band)
    385-8x1

    GHR
    6,5,6,4

    Clearly a bad exercise after de work

    STANDING HAM CURL
    60-12,12

    HANGING AB RIPPER
    4x12

    These GHRs are driving me nuts. A few months ago, I was able to crank out 8-9 bodyweight GHRs with 4 second negatives per rep. I guess maybe I'm frying my posterior chain with the DE work, so my ability to do GHRs really sucks. Either way, would still like to be able to do more of these. They're like max effort to get 6 reps. I'll try and work them in during my small workouts.

    Typical PWO meal:

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    07/29/12

    DE BENCH

    50 band pullaparts, 50 band rows
    2x10 staggered pushups each side (40 total)

    BUFFALO BAR BENCH (+60 in band tension)
    145-9x3
    Arms really sore

    EZ BAR FENCH PRESS // NAUTILUS PULLOVER
    92.5-11,12,10,10,8 // 170-12,12,12,12,12

    WIDE LAT BAR CABLE CURLS // FACEPULLS
    120-12,12,12, // 140-12,12,12

    Pretty good workout today. I was very fast on the bench. I had a problem with my "wide grip" (pinky on the ring of the buffalo bar) where my shoulder blade kept slipping out of position. I was holding my back tight, and my abs were braced pretty well, so I think it's because the bench I'm on is so thin. It's common for me to have this happen on thin benches because my back is so wide (remember, I'm 6'3"). Anyways, so my shoulder was a little sore as a consequence, but nothing too big deal. Everything else went well. Next time I will be switching the bar for DE bench, and I will switch my accessory work. Probably will be lat pulldowns and something else, or seated rows and something else (for triceps). I have no problem always alternating some sort of french press/skullcrusher though on DE days for now, though, and keeping pressing on ME days.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    07/30/12

    ME LOWER


    DEAD ZERCHER SQUATS (harness)
    135-5
    225-3
    275-3
    315-3
    365-3
    385-3
    405-2+1 <--- not fully locked out on 3rd, it was almost there but when I tried to get my upper back straight my hips kind of slacked and I just fell. PR
    415-0 <-- almost made it, hips didn't want to lock out

    UNI LEG PRESS (weight minus carriage)
    90-6
    180-6
    270-6
    300-6
    320-6 <-- definitely intense PR

    WIDE PULL-THROUGHS
    80-10
    100-10
    120-10
    140-10,10
    (hits gluteus and hams)

    THICK GREEN + THIN BLUE GMs
    12,12 <-- if I keep my shoulder blades real tight, FRIES upper back

    ROPE ABS
    Stuff

    LAT BAR TRI PULLDOWNS
    95-20
    110-20
    120-20
    130-20

    Nothing much to say here. The workout speaks for itself. It was quite an intense day, lots of effort put into this. I really still need to do much work on my squat groove, so next week I may do some cambered bar squats instead of moving on to pulls. Not 100% sure yet. I leave the country after next week, so we'll see where I go. My legs are also thoroughly gone. Dropped the lat bar on top of my head by mistake, but otherwise very happy today.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    Random update.

    As someone who was having some issues with my own JM press with a straight bar, so I found these vids really helpful:
    http://www.youtube.com/watch?v=I2ElV...feature=relmfu
    http://www.youtube.com/watch?v=bWb3ptFXEAI

    Maybe it would help some of you guys, or it would reinforce good cues in your head? I hope so, anyways.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    07/31/12

    EXTRA LOWER

    Dragged a sled with 115lbs behind me using big strides, back and forth across a 10 yard piece of pavement, for 30 minutes straight non-stop. Felt pretty raw afterwards, also my right adductor feels like it's going to pop.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    08/01/12

    ME UPPER

    DEAD STOP INCLINE PRESS
    135-3
    185-3
    205-2
    215-1
    225-1
    230-1 PR
    **** YES

    JM PRESS
    95-7
    135-6
    155-6
    175-6 bad reps
    165-6 so so reps
    165-6

    FLATBAR TRI PUSHDOWNS
    110-15
    130-15
    140-15
    150-15

    UNI INCLINE LATERAL RAISES
    15-6
    20-6,6,6

    HAMMER CURLS
    50-12,12,12,12
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    08/03/12

    DE LOWER


    CAMBERED BAR SQUATS (thick green, 90lbs band tension; I think bar is 45lbs?)
    135-2x2
    185-10x2
    These were shallow squats, not to parallel
    Next week I'll use 45-35-5x2=215lbs or 170 minus bar for 10 sets
    3 mats next time

    SPEED PULLS (double red bands)
    225-8x2
    Ass and upper back fried

    LYING HAM CURLS
    110-12
    130-12,12,10,10

    NEUTRAL GRIP PULLUPS // AB WHEEL
    10,10,9 // 8,8,8

    God was I feeling dead after this. Also went to a concert this weekend that was killer, but it was hard standing up and moving around there. My legs were so tired.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    08/05/12

    DE UPPER

    50 pullaparts, 50 rows
    2 sets staggered pushups x 10

    CAMBERED BAR BENCH (60lbs band tension)
    135-3x3
    115-6x3
    Forearms hurting bad. Not a big fan

    TATE PRESS
    35-12,12,12
    40-12

    KROC ROWS
    110-20
    130-22 PR

    BOSU ABS // BICEP CURLS
    25,25,25,25 // 35-10,10,10

    I wanted to do more work on my off the chest bench, so I decided to try out cambered bar bench for DE. The dude at my gym thought this was a good idea as well. However, I'm not sure how much I like it - I kind of don't. I go really slow even with just the bar because it just feels funny to me, and my forearms are getting completely trashed by this. Now, it feels more like a "forearm workout" soreness than a "something is going really wrong/bad form" soreness, but we'll see. Anyways, won't do DE bench for a while after this. Maybe it'll be better when I get back on the 21st.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    08/06/12

    ME LOWER

    HEXBAR DL (handles down)
    480-1
    490-1
    500-1 PR

    ULTRA-WIDE DB SLDL
    30-6
    35-6
    40-6
    45-6
    50-6
    55-6

    REVERSE HYPERS (SWINGING)
    90-10
    180-10
    230-10,10,10

    Well, I decided to try something out I haven't done in a long while - hex DL. I did it with the handles facing the floor, so the bar was the same depth as it would be had it been a straightbar DL. Well, I was somewhat humbled by the weight. It really is not at all like a normal deadlift. In fact, as I sit here typing almost 90 minutes after my last attempt I am feeling shin splints from this lift (or possibly something else not recorded in my log). Those sumo DB SLDLs were such a straight pain in the ass, literally, and hamstrings. I then tried to do some heavy sled pulls, but quite frankly I could barely move 90lbs, let alone try and budge 135 (I had set up with 225, got nothing). This is the same guy who did 30 minutes straight of sled pulling 115, so I assume my legs were fried. I went to do reverse hypers instead. I felt pretty tired and my abs were very worked after the reverse hypers, so I called it a day. Bad news is I've been trying to clean bulk, but I noticed from last week (Friday) that my waist is up a good inch and a half. That's not good. That could be some bloating but I have no idea from what, considering I did not feel bloated. It could be from doing abs as well the day before - I know my abs are really distended the day after doing abs. However, I am still a little worried - we'll see.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    08/08/12

    ME UPPER


    CHAIN BUFF BAR BENCH (+52lb at top)
    235-1
    245-1
    255-1,1

    DB PRESS // DB ROW
    40-6 // 80-6
    60-6 // 100-6
    70-6 // 130-6
    75-6 // 160-6
    75-6 // 160-6
    80-4+2 // 160-6

    LAT PULLDOWN
    180-6
    200-6
    210-6
    210-6
    Lat really sore/in pain from Monday, stopped here

    Well, this was a very disappointing workout. I had a sore lat from doing something Monday ... it's been sore for about a day and change. My bench basically equated to a 307lb bench at the top ... and it was ass hard. It shouldn't have been so hard, it should have been easier, seeing how before I started powerlifting I had a 315 flat bench, which I achieved in spite of being in tremendous pain. Anyways, got work to do here. Spotter noted I was really good off the chest with the bench but stalled about a fist's length up - since my back is not a problem (though firing with it could be), pretty sure this is a shoulder problem, which makes some sense. I shall start having to hit these with regularity, and I will be either adding them before back work or dropping back work altogether on certain days (of course making it up later). We will see.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    08/21/12

    ME LOWER

    5-PIN RACK PULL
    135-5
    ...
    405-4
    495-1
    525-0,1

    CLOSE STANCE HIGH BOX SSB SQUATS
    245-5
    295-5
    335-4

    GHR
    15,12,6 <--- I dont know why I substantially lost strength on these, maybe because I didnt have creatine for almost 2 weeks and since I did these with like 1-2 minute break in between. I figured out/was told how to use the GHR at my gym, it's different from the one at my old gym, and on this one you do NOT support your knees on the pads; if you let them hang off, it's a world of difference and a lot easier to rep out.

    LAT PULLDOWNS
    160-10
    180-10,10

    2 SETS WEIGHTED PLANKS, 2 SETS STATIC SIDE BEND/HOLDS PER SIDE

    This was a hard session to come back to. Low on strength, but truly pushed myself on everything. I was surprised how tortuous those close stance high box squats were, but they really were, especially on my upper back. Probably because I destroyed myself doing the rack pulls. Doing some rehab work today, be back later.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    08/21/12

    EXTRA LOWER

    REVERSE HYPEREXTENSIONS
    90-10
    180-10
    230-10
    250-10,10,10
    Started these slow and controlled, revved up to swinging reverse hypers but contracting strongly throughout descent

    FACEPULLS
    110-15
    130-15,15,15

    About 15-20 minute workout, just getting the blood flowing especially to the whole of the posterior chain. Things were feeling somewhat tight and numb today so I felt I had to do this or risk paralyzing soreness for the next 4-5 days.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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  36. Professional Member
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    08/22/12

    ME UPPER

    PRE-HAB: 7x10 band pull-apart circuit
    http://www.youtube.com/watch?v=BVehf...layer_embedded

    FLOOR PRESS
    225-1255-1
    135-5
    185-3
    225-3
    265-1
    275-1
    280-1
    285-1 PR

    BIFORD PRESS//UNI LAT PULLDOWN
    75-6 // 90-6
    95-6 // 100-6
    115-6 // 105-6
    125-6 // 110-6

    REVERSE UNI TRI PULLDOWNS
    60-10,12,12,12

    5/5/5 LOW INCLINE, MIDDLE INCLINE, HIGH INCLINE CURLS

    Really happy with today's workout. Nailed a great PR (never had a real PR for floor press, maybe a 185 lol), and all my other work really created a good burn/workout. I whizzed through this workout in about 45 minutes and don't feel taxed, either. I feel that's the Erase Pro, Anabeta Elite, DAA, Endosurge, and carnitines and nutrition being all on point. Also what helps is not moving around heavy weight since I was doing a lot of unilateral stuff.

    I have to watch my middle back right now. I dinked it doing rack pulls the other day, and trying to foam roll it today hurt so bad. But towards the end I did a static stretch on the position of pain and the pain went away. I should have tried some more foam rolling after to see if the pain would be gone while doing that, but I forgot. I'll just foam roll tomorrow again.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    Getting work done!

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    8/23/12

    EXTRA UPPER

    **SUPERSET ROWS WITH PRESSES**

    TBAR ROWS
    90-10
    135-10
    180-7
    160-10,8

    DB BENCH TO FAILURE
    75-19,15

    DB PRESS TO FAILURE
    45-20,20

    REAR DELT STUFF

    20 minute workout including warmups. I am completely out of shape. I was hyperventilating.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    08/24/12

    DE LOWER

    SAFETY SQUAT BAR SPEED SQUATS (+240lb tension at top) (bar weight TBD, probably 65lbs like the Westside, EFS, and York SSB bars)
    185-2x2
    205-10x2
    First 7 really fast, last 2 slow
    EVERYTHING WAS MURDERED

    DB STEPUPS
    25s-5x10

    REVERSE HYPER
    90-10
    180-10
    270-10,10,10

    HANGING AB RIPPER
    10,12,12

    This was the most brutal DE lower day of my life. I don't know what happened, but those speed squats were flying. I actually did my first set of the 185 without a belt, and then I realized I usually put them on for speed work (considering the bar is like 425 at the top). Things took off from there. But once I was done with my 12 sets, I was done. I could have gone home it was so bad. My hams and glutes were demolished. So there was no way on Earth I could do speed pulls, so I did the other stuff instead.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    08/26/12

    DE UPPER

    Warmed up with 7x10 band work for shoulder health and 2x10 med ball slams

    SPEED BENCH (+60lb band tension)
    145-9x3
    3 different grips, good speed

    CLOSE GRIP BENCH PRESS
    135-10
    165-10
    185-10
    195-10,8
    185-9

    VBAR PUSHDOWNS TO FAILURE

    45 DEGREE SCAPATIONS
    15-12,12
    20-12,12

    KROC ROWS
    130-22,18
    Couldn't really hold onto the DB with these gloves. Hand is still messed up so wearing gloves.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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