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    11/5 Lower

    SSB Box Squat (+80# chain)
    225x2x2
    255x2x5

    DL
    375x3x4
    375x6

    Walking DB Lunges
    50x20x2
    70x10

    DB Side Bends
    90x10x3

    AbD/AdD
    3 sets

    I very seldom train three nights in a row, but had to do so this week because of work stuff. Everything is block style right now with more of an emphasis on low reps and speed. This was the first time I've pulled conventional from the floor in probably 3 months and it's amazing how quickly you refind the groove in such a short period of time on them.
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    How are you choosing volume on your lifts? Based off of prilepins or is it just more of an autoregulated deal for you at this point?
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    Quote Originally Posted by tigerdb2 View Post
    How are you choosing volume on your lifts? Based off of prilepins or is it just more of an autoregulated deal for you at this point?
    Auto regulation. I don't have current maxes for most lifts and started very light to build up quickly. I'm having to work through some hip issues as well.
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    11/8 Bench

    Bench (Ace shirt)
    455x2x2 (2-board)
    225x10x2 (raw)

    Neutral Pullups
    32 reps

    Rolling Ex/Side Laterals
    35x12x3/35x12x3

    Put on a shirt today for ****s and giggles and it's amazing how quickly you lose conditioning for geared lifting. After 3-4 sets, I was pretty much spent and moved onto assistance work.

    11/10

    Box Squat (low bar)
    225x5x2
    245x3x4

    Bulgarian Split Squats (BW)
    40 reps

    Banded Pallof Press (light)
    40 reps

    Meh day. I've barely been home since Wednesday and it caught up with me today. I had zero motivation and did some light work. My hip was a little cranky this morning and I didn't push it much.
    M.Ed. Ex Phys
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    How did the ace feel?
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    Quote Originally Posted by napalm View Post
    How did the ace feel?
    Loose. I didn't get much out of it.
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    Quote Originally Posted by Rodja View Post
    Loose. I didn't get much out of it.
    I thought the sleeves were supposed to be tight?

    Nice work btw...
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    Quote Originally Posted by napalm View Post
    I thought the sleeves were supposed to be tight?

    Nice work btw...
    Well, they were loose to me compared to where it was and it is supposed to be tight.
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    Quote Originally Posted by Rodja View Post
    Well, they were loose to me compared to where it was and it is supposed to be tight.
    So wtf should I get ??
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    Quote Originally Posted by napalm View Post
    So wtf should I get ??
    It felt different than it did about 8 weeks ago. It has more to do with being flat in the arms than the shirt.
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    Quote Originally Posted by Rodja View Post
    It felt different than it did about 8 weeks ago. It has more to do with being flat in the arms than the shirt.
    You didn't answer my question...
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    Quote Originally Posted by napalm View Post
    You didn't answer my question...
    My first shirts is this Ace. It has a steep learning curve, but is a great shirt.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    My first shirts is this Ace. It has a steep learning curve, but is a great shirt.
    God, I'm leaning towards the ace pro now...
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    Quote Originally Posted by napalm View Post

    God, I'm leaning towards the ace pro now...
    Possibly a Bash? Ask Jo Jordan, he's gotten back to me quickly on multiple occasions.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Possibly a Bash? Ask Jo Jordan, he's gotten back to me quickly on multiple occasions.
    isn't that single ply? <---so confused...
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    Quote Originally Posted by napalm View Post
    isn't that single ply? <---so confused...
    They have a single ply bash, but I was looking at this guy:

    http://www.flexcart.com/members/elit...d=204&pid=1480
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  17. Professional Member
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    Quote Originally Posted by herderdude View Post
    They have a single ply bash, but I was looking at this guy: http://www.flexcart.com/members/elit...d=204&pid=1480
    I think I love you...

    Decision made

    I saw it but didn't pay much attn, was paying attn to the new ones
  18. Professional Member
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    3-4 inch groove wiggle...
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    I'd get a used Ace shirt. Mine still has plenty of life in it, but it's too big for me now. Ace gear lasts ages.
    M.Ed. Ex Phys
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    11/11 Upper

    Dips
    BW+90x6 PR
    BW+45x14 PR

    Meadows Rows
    90x15
    115x15x2
    135x10-drop-90x10

    OHP
    140x6x3

    Lat Pulldowns
    200x10
    220x10x2
    220x10-drop-150x10

    BB Curls/Side Laterals
    85x10x3/25x10x3

    Pressdowns/Pullaparts
    110x15x3/15x3

    I had to cram in this session today since I have a tattoo appt tomorrow and won't be abel to train afterwards. I was a tad lethargic going into it, but something clicked after I did my warm up and mobility work. Hit PRs on dips and kept a good pace on the rest of the day. I decided in drop sets to kick up the intensity and for extra volume as well.
    M.Ed. Ex Phys
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    My ego is killing me to do this, but I'm taking a few days off from training. I'll still be doing mobility work for my hips during the week even though I'm taking the rest of the week off from training.
    M.Ed. Ex Phys
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    It'll be worth it.
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    Quote Originally Posted by Rodja View Post
    My ego is killing me to do this, but I'm taking a few days off from training.
    If anything has kept me from "intelligently" moving ahead at times, it is that ^.
    It took me a long time, but sometimes I listen to the little R2D2 drone inside, that says do this not that and I end up better for it.
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    Meh, no big deal.

    Missing a couple training sessions over the course of thousands is no big thing...
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    11/19 Upper

    OHP
    135x5
    145x5
    155x5
    135x10

    HS Rows
    180x10x4

    Dips
    BW+45x10x3

    Hammer Curls
    50x10x3

    First day back in the gym and it was a relatively uneventful session. I was a little fuzzy and lethargic throughout and I noticed my reps were down a bit. Nothing to worry about, though, as I'll rebound quickly and I wasn't overly diligent with my nutrition for the past week.
    M.Ed. Ex Phys
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    Subb'd, never saw you had a new log. Looks like good things in here other than the nagging injuries.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Bad news: I may have to hang up my belt for awhile. I was pulling this evening and I lost my footing. The bar drifted and my lumbar shifted. I immediately dropped the weight. There's a bit of tenderness in the area, but it's not debilitating. I can't palpate the area very well to decide what's going on. However, my thoughts are that it is the QL as it has been tight for a long time and this area was previously injured ~10 years ago. That one took me months to recover from and I'm really hoping this isn't as serious.
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    Hope everything is alright man and it just seems worse than it is.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Do what you can and get that health back up. Hopefully it's nothing too bad. Heal up man.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Wishing you good luck and a speedy recovery, man.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Your lumbar shifted?
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    Quote Originally Posted by jimbuick View Post
    Your lumbar shifted?
    It felt like the vertebrae shifted slightly before going back. I'm almost certain that it is my QL that I have irritated.
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    I wouldn't try to guess at this, go see a sports medicine guy...
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    It's definitely QL with some psoas irritation. None of this is new as I deal with this **** at different levels each day. On a better note, it's not as bad as I initially thought and there's no spasms or radiating pain. Lots of tightness and extra inflammation in the area, but I'm still able to walk.
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    http://www.arctraining.ca/picker/use...he-qls.pdf.pdf

    This is exactly my issue. The referred pain on the second diagram is the area that has been tight in addition to the QL lately and distance driving, which I do frequently is known to exacerbate the issue.
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    Quote Originally Posted by Rodja View Post
    http://www.arctraining.ca/picker/use...he-qls.pdf.pdf

    This is exactly my issue. The referred pain on the second diagram is the area that has been tight in addition to the QL lately and distance driving, which I do frequently is known to exacerbate the issue.
    Awesome article. I get a lot of this on my right side(sometimes left). Will try today.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    I tried to get in some light squat work, but even the bar hurt so I did some random light upper body work (incline bench, pullups, curls, pullaparts). This ****ing sucks.
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    Could this be a cause for sciatica or be mistaken as sciatica? Reason I ask is I have tender spots where the x's are on that diagram ever since I was down with sciatica and feel as if I never fully recovered from. Cant deadlift half of what I use to and same with squatting...cause pain in those areas.
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    Quote Originally Posted by drinkyboy View Post
    Could this be a cause for sciatica or be mistaken as sciatica? Reason I ask is I have tender spots where the x's are on that diagram ever since I was down with sciatica and feel as if I never fully recovered from. Cant deadlift half of what I use to and same with squatting...cause pain in those areas.
    Sciatica will radiate down the hamstrings and into the calf depending on the severity.
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    And it did. Thanks for the response.
  

  
 

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