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    Est1969's Avatar
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    Looks good. How did the 295 DL feel?

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    Quote Originally Posted by Est1969 View Post
    Looks good. How did the 295 DL feel?
    http://youtu.be/V5ur2gQJe4c

    I went a little wider due to a tender hamstring. Felt good. What do you think?
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    MC 6 WK 3

    OHP: 105x5, 120x3, 135x3, 105x3x5
    Seated Row: 100x3x15
    Incline DB Press: 50x3x12
    Skull Crusher, Preacher Curls, Pullaparts

    After talking to an older powerlifter at my gym, I have decided to deload every fourth week instead of every seventh like I've been doing. I have done more microcycles than I thought. Initially, I thought a microcycle was six weeks, but it's actually three. Wendler gives the option of deloading every fourth or seventh (in his new book). When I told the powerlifter I was deloading every seventh while doing 5/3/1 he looked at me like I was nuts hahah. He said the deload every fourth week was absolutely mandatory if one was a natural lifter as well. Makes sense. Lately I've been feeling fried and my hamstring has been iffy. So I shall deload every fourth.
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    The guys that have been running 5/3/1 before Beyond was released will say stick with that. Wendler released an article saying that anyone can do something for 6 weeks. I'd rather play it safe and stick with 4 like you decided! It'll do ya good. Good sessions man
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    No offense, but this is how I see it. Until you are at an upper intermediate level at Least, 2 cycles back to back are fine. You don't need a Deload every 4 weeks. It does get to the point though where you need one every 4 weeks. I still don't take them all but I'm taking them more often. It's really up to you and how your body is handling the workouts though. I think you could easily handle 2 cycles and too much time off isn't going to help or hurt, just slow you down if anything. 4 days a week gives you plenty of rest per week too.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    No offense, but this is how I see it. Until you are at an upper intermediate level at Least, 2 cycles back to back are fine. You don't need a Deload every 4 weeks. It does get to the point though where you need one every 4 weeks. I still don't take them all but I'm taking them more often. It's really up to you and how your body is handling the workouts though. I think you could easily handle 2 cycles and too much time off isn't going to help or hurt, just slow you down if anything. 4 days a week gives you plenty of rest per week too.
    I think age plays a factor. When I was in my teens and 20's I could blast away for months at a time no sweat. I'm 33 now, and I have had to become cerebral with my training. For example, my PWO rituals include light cardio and mobility that takes a good 30 min. When I was younger, I wouldn't even stretch PWO haha. Also whether or not one is enhanced with AAS or DS plays a huge role. I am not
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    Perhaps. I thought you were younger but I don't consider 33 old either. I get ya though. Do what works for you.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Perhaps. I thought you were younger but I don't consider 33 old either. I get ya though. Do what works for you.
    Indeed, my friend. 33 is not old. In fact, I really dislike it when people use age as an excuse for being out of shape or not being able to perform an activity. My father is in his late 50's and he recently climbed Mt. St. Helen's to the top all by himself!
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    MC 7 WK 1

    I was going to deload, but the mind and body wanted to go hard. So...

    Squat: 105x5, 125x5, 150x5, 170x5, 195x5
    Pause squat: 150x3x5
    Lunges: 20x3x24
    Leg ext: 40x3x20
    calves x 3 x10-15

    stairclimber x 20 min
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    MC 1 WK 1 Conjugate Method

    PWO: 5 G BCAA, 3.2 G beta alanine, 5 G Creatine mono, 100 mg caffeine, 1 G agmatine, sublingual B12

    ME upper

    Incline press: 45x2x10, 95x5, 115x5, 135x5, 155x3, 165x1, 175x3 PR, 130x3x8
    DB bench press: 60x2x12
    T bar row chest supported: 5x15x35, 45, 50, 55
    Pullaparts x 5x 20
    Front raises, hammer curls, rope pressdown x 3 x 20

    stairclimber 20min, 52 floors

    Been doing 5/3/1 since September, so going to try something different now. Took six days off from the gym and thought it would be an opportune time to implement something different. I'm following a template for raw lifters I found from the Juggernaut dudes. I'm hesitant to follow a training template designed by juiced up powerlifters, but in all honesty, it was not overwhelming. The lifting took ~ 1 hr. The catalyst for my deciding to try this was after I watched a Louie Simmons video seminar and he stated if you operate at ~ 90% for more than three weeks on a given lift you will start to go backwards.
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    Looks good man. I'm interested in how it treats you. CinyKiller followed that same template I believe. Good luck!
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    Quote Originally Posted by Sean1332 View Post
    Looks good man. I'm interested in how it treats you. CinyKiller followed that same template I believe. Good luck!
    this, good work. and yeah, that template was real good to cincy...
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    Thanks, fellas. I was pleasantly surprised w my incline today, especially since I only did light DB inclines while on 5/3/1. Guess all that benching had some good carryover to the incline
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    Nice work today
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    MC 1 WK 1

    ME lower

    SSB squat: 65x2x10, 115x5, 135x3, 155x3, 175x1, 185x3 PR (never utilized SSB, so automatic PR)
    Rack pulls: 175x5, 205x5, 240x5
    Leg curl: 40x5x15
    Ab wheel: 3x10
    calves x 3 x15-20

    Did not push ME to the max, but rather focused on clean form and bar speed. Letting some old nagging lower body injuries mend as well.

    http://youtu.be/47rfenjQmDg
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    Decided to stay with 5/3/1. I enjoy doing the big four on a weekly basis, so...
    I'm retesting maxes this week since the previous two weeks have been inconsistent in the gym.
    I may do Wendler's strength challenge or his template based on Prilepin's theory (He actually dubbed this one "advanced 5/3/1." I do not think my numbers are even remotely advanced, but I have always liked doing sets for reps across the board...Or may just stick with the the first set last template. I don't know...

    OHP: 45x10, 60x5, 75x5, 90x5, 105x5, 120x3, 135x3... (147 max, 132 TM)
    BBB: 65x5x10
    Lat pulldown: 110x5x12
    Pullaparts, Pressdown, BB curl

    http://youtu.be/e7nB7d0ZaCE
  17. Registered User
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    Good work on the OHP. From the vid it looked like you were good for 9 reps.
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    I'm a big fan of his Advanced Template. I ran it going into my last meet. I don't believe your numbers have to be "advanced" to do it. I recovered easily and got stronger. I never felt run down.

    If you start getting bored, you can always add in stuff like block pulls or pause presses and stuff. You could even back down to say, 65-75%, and do AMRAP or explosive sets, similar to first set last.
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    Quote Originally Posted by Est1969 View Post
    Good work on the OHP. From the vid it looked like you were good for 9 reps.
    I wanted to keep the movement strict. I could have probably cranked out two more, but it may have gotten sloppy.
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    Quote Originally Posted by Sean1332 View Post
    I'm a big fan of his Advanced Template. I ran it going into my last meet. I don't believe your numbers have to be "advanced" to do it. I recovered easily and got stronger. I never felt run down.

    If you start getting bored, you can always add in stuff like block pulls or pause presses and stuff. You could even back down to say, 65-75%, and do AMRAP or explosive sets, similar to first set last.
    Maybe I will implement his advanced template for lower body and keep the first set last template for upper body. I did not like doing AMRAP for lower body. I always felt beat up after emptying my clip on DL's and squats. I would also get little twinges, aches, and tweaks etc in my lower body every so often. Sets for reps across the board I think will keep me healthy and I can slowly get stronger. I may go with 85% of my 1RM for my TM, as I think this could allow me to stay fresher and stronger for longer. Do you think Wendler would approve of me doing advanced for lower and AMRAP for upper, or would he scold me? hahaha
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    Deadlift: 135x5, 165x5, 195x5, 225x3, 255x1, 285x1, 300x1, 315x1 (left about 10 lbs on the floor)
    Speed DL: 185x5x2
    Stiff leg DL: 95x5x10
    Ab wheel: 3x10
    Calves x 3 x 20
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    Good pulls, dude. And I'd imagine running the Advanced template on lower days only would be perfectly fine. Deadlifts over 5 reps suck anyways. Give it a go!
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    Quote Originally Posted by Sean1332 View Post
    Good pulls, dude. And I'd imagine running the Advanced template on lower days only would be perfectly fine. Deadlifts over 5 reps suck anyways. Give it a go!
    I agree... Heck DL's over 2 reps suck!
  24. Registered User
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    Bench: 235 x 1 PR
    Down sets BBB: 105x5x10
    DB row: 60x5x10
  25. Registered User
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    Congrats on the PR!
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    Squat: 45x2x10, 105x5, 125x5, 145x3, 165x1, 185x1, 205x1, 225x1, 235x1, 245x1, 255x1 PR http://youtu.be/RZ6I63rnYn4
    BBB SSB Squat: 115x5x10
    Ab wheel: 5x10

    Surprised myself on squats. My previous rep records indicated I was squatting about 30 lbs less for a theoretical max. As I kept going today, they were moving fairly well. Glad to have my squat stronger than bench again. First time since I started squatting again
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    Nice work getting strong in here
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    OHP: 45x10, 55x5, 65x5, 80x3, 85x5, 100x5, 115x10 PR
    BBB OHP: 65x5x10
    Lat Pulldown: 110x5x12
    Pullaparts, Rope Pressdown
  29. Registered User
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    good squat bro. great depth.
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    Deadlift: 115x5, 140x5, 170x3, 185x5, 215x5, 240x11 PR http://youtu.be/zZ-HwAItcqw
    Speed DL: 200x5x2 (on a 60-90 sec clock)
    Stiff leg DL: 100x3x10
    Ab wheel: 3x12

    Legs felt great today, so I said F it and set a crushing PR! I attribute much of this to the very extensive PWO mobility routine I did today. I PVC pipe rolled and LAX mashed everything in my lower body; even calves and tibia. I also foam rolled the T spine. It all took about 30 min with the light stretching I did. Well worth it with the PR.
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    24011 that's a lot of reppin man
  32. Registered User
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    Nice DL man. Question: what is the bar doing on the way down? I can't quite tell, but is it hitting your knees on the path to the floor?
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    Mine does that sometimes on the way down how do u get away from the hing the hip more then drop down?
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    Just do like a reverse Romanian deadlift motion and once it passed your knees, then you can squat it down
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  35. Registered User
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    Quote Originally Posted by Duramaxhd View Post
    Mine does that sometimes on the way down how do u get away from the hing the hip more then drop down?
    My opinion: just let the bar fall after lockout. Burning energy on the eccentric seems like a waste to me anyway.
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    Quote Originally Posted by Est1969 View Post

    My opinion: just let the bar fall after lockout. Burning energy on the eccentric seems like a waste to me anyway.
    Not all gyms like when you drop 500+ every rep. Hahaha. And in powerlifting you have to control the weight to the ground, this isn't crossh1t.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Not all gyms like when you drop 500+ every rep. Hahaha. And in powerlifting you have to control the weight to the ground, this isn't cros****.
    This, I've been red lighted for dropping the bar...
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    [QUOTE=Est1969;4390383]Nice DL man. Question: what is the bar doing on the way down? I can't quite tell, but is it hitting your knees on the path to the floor?[/QUO

    It's not hitting my knees. I take it over at the appropriate moment.
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    Bench: 45x5, 85x5, 105x5, 125x3, 135x5, 160x5, 180x10 PR
    First set last: 135x3x8
    DB row: 60x5x12
    Pullaparts x 80

    Despite setting PR, bench felt off today. I couldn't find a solid groove and my mechanics felt inconsistent. I've been mashing the right side of my upper half more so than the left, as I have more tightness on that side and am able to achiever more stretch/depth on the left side when benching. However, I wonder if this extra attention to the right is creating other mechanical issues...
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    I generally try to mash everything equally the only time I linger in a spot is if there is a knot
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