Glen's redemption log

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    at least you're aware of your weak point. may be time to break out the good mornings.

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    grumble grumble good mornings grumble hard grumble .. ugh the big bald guy's right ...
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    But then again Glen, Beelze also feels that Huey Lewis and the News is the greatest band ever.... so...
    •   
       

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    9/22

    chest - incline hammer strength
    2 plates + 25's - 10
    2 plates + 35's - 7
    3 plates - 6

    back thickness - BB rows
    245 - 10
    265 - 8
    285 - 6

    tris - Tate press (tried to keep super strict form)
    45's - 10
    50's - 7
    55's - 5

    back width - wide grip pull ups
    BW - 10
    BW - 8
    BW - 6

    Ubi ... what the hell are you doing posting at 4:01am?
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    it was 1 am here when I posted yesterday.. I'm on the westside holmes. ... but it's 4 am now that I'm posting this. I just got back from work.. so you got me...this time.

    your barbell rows are strong.

    enter delerium.
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    9/25

    DE squats
    265 x 2 x 10

    bis - straight bar curls
    125 - 10
    135 - 8
    135 - 6

    hams - GHR
    BW - 8
    BW - 5
    BW - 5 (while my reps aren't really going up on this my form is getting better and i'm going lower each week, so i'm progressing)

    leg press
    3 plates per side - 10
    4 plates - 10
    5 plates - 10
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    9/27

    chest - BB flat press (first time doing these in forever .. gotta get used to it again)
    245 - 10
    265 - 6
    275 - 5 (i will never be a good bench presser .. i don't arch my back or pinch my shoulder blades in .. i feel like i don't work my chest as well when i do and consequently can't move that much weight )

    back thickness - BB rows
    255 - 10
    275 - 8
    295 - 8 (felt great with these)

    back width - close grip reverse grip pulldowns
    210 - 10
    220 - 8
    230 - 6 (smoked these)

    tris - double overhead ext.
    95 - 10
    100 - 10
    105 - 10
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    Glenny,
    You sound like you are back in the swing of things Buddy! I am very happy for you. I too have bench pressing issues as it is my weakest lift. I can lift heavier, but it becomes dangerous to my shoulder at a certain point, so you are not alone on that on man. Keep up the good bro!
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    Your BB rows are strong like bull.... you have much english on those? lol
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    thanks ubi .. and i swear i actually keep really strict form on those .. i'm a nazi with form on all my exercises
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    It's in the bedroom where you are a little more lenient with form I hear.

    my BB rows are weak. My lower back is my achilles heel... From now on I am focusing on my weak points.
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    9/29

    max effort deadlifts
    315 - 3
    365 - 3
    405 - 3
    455 - 1
    495 - 1
    545 - 1 (PR)

    bis - straight bar curls
    115 - 8
    135 - 6
    140 - 4 (was really wiped from deads)

    hack squats
    3 plates per side - 10
    4 plates - 10
    5 plates - 12

    calves - seated raises
    3 plates x 12 x 3
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    strong pull glen, that's what i like to see
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    wow terrible workout today .. i was just super tired and not feeling that well .. i think i'm overtrained .. i'm going to see how friday's workout goes but in all likelihood i'll take all of next week off

    10/5
    DE squats
    225x2x12

    bis - preacher curls
    45s on either side of ez curl - 10
    50's - 7
    55's - 4

    hams - GHR
    bw - 6
    bw - 6

    had to stop .. was just way too tired and really felt terrible
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    Quote Originally Posted by glenihan
    wow terrible workout today .. i was just super tired and not feeling that well .. i think i'm overtrained .. i'm going to see how friday's workout goes but in all likelihood i'll take all of next week off

    10/5
    DE squats
    225x2x12

    bis - preacher curls
    45s on either side of ez curl - 10
    50's - 7
    55's - 4

    hams - GHR
    bw - 6
    bw - 6

    had to stop .. was just way too tired and really felt terrible
    Get some rest brutha and get back to it soon. Take care.
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    Feel better soon bro.

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
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    -Are you really ready for a cycle? Read this link and be honest:
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    I was wondering where my little pumpkin was... Heavy Deads and your hybrid Westside/Glenification taxed your CNS huh? I slept all weekend.. methinks I may be on the verge myself.
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    So maybe increased rest and less freqent workouts will be needed with this kind of program?

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
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    i try to never lift more than 6-8 weeks straight with this without taking at least a week off
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    alright back it after a week plus off and i feel fantastic

    10/16

    max effort squats - raw and below parallel
    225 - 3
    315 - 3
    345 - 3
    365 - 3
    405 -1
    425 -1 - failed on this last time

    bis - straight bar curls
    40's on either side - 10
    45's - 8
    50's - 5

    hams - GHR
    BW - 8
    BW - 6
    BW - 6

    hack squats
    4 plates per side - 8
    5 plates - 8

    had to cut out the last set as i was in a rush and needed to split
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    Glad to hear you are feeling better Glen!

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
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    looking strong as usual my friend. Raw squats in the hizzy!

    hacks without wraps too? Hacks wreak havoc on my knees if I don't use wraps at that weight.
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    Quote Originally Posted by glenihan
    9/29

    max effort deadlifts
    315 - 3
    365 - 3
    405 - 3
    455 - 1
    495 - 1
    545 - 1 (PR)
    nice deads!
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    thanks blackheart

    ubi .. my knees somehow never bother me on hacks .. i place my feet about shoulder width apart fairly high up on the platform and put all the weight on the outside of both feet .. i do this with squats as well except i'm definitely wider than shoulder width .. i feel placing the weight on the outside of my feet as opposed to the balls or the heels really helps my knees out
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    10/18

    chest - flat BB press
    245 - 10
    265 - 7
    275 - 5

    back thickness - chest supported rows
    3 plates - 10
    4 plates - 8
    5 plates - 6

    back width - reverse grip close grip pulldowns
    210 - 10
    220 - 8
    230 - 6

    tris - double handed overhead ext
    95 - 10
    100 - 10
    105 - 9

    i could easily do more weight with the overhead ext but my elbows really start to hurt

    my bench still kinda sucks but i just need to get used to barbell pressing again .. hopefully it will start to improve
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    didn't get around to posting friday's workout

    DE squats
    245 x 2 x 12

    bis - straight bar
    40's on either side - 10
    45's - 6
    50's - 6

    hams - GHR
    BW - 10
    BW - 9
    BW - 5

    hack squats
    3 plates - 12
    4 - 12
    5 -12
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    10/23

    chest - BB flat press
    245 - 10
    265 - 6
    275 - 4 ... ugh i hate these

    back thickness - BB rows
    255 - 10
    275 - 8
    295 - 8 ... don't hate these lol

    back width - reverse grip close grip pulldowns
    210 - 10
    220 - 8
    230 - 6

    tris - tate press
    45s - 10
    50s - 8
    55s - 6
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    Quote Originally Posted by glenihan
    10/23

    chest - BB flat press
    245 - 10
    265 - 6
    275 - 4 ... ugh i hate these
    You do realize you do more than 80% of the populace, regardless.. right? Pretty good in my eyes.

    Quote Originally Posted by glenihan

    back thickness - BB rows
    255 - 10
    275 - 8
    295 - 8 ... don't hate these lol

    back width - reverse grip close grip pulldowns
    210 - 10
    220 - 8
    230 - 6
    Hell yeah on those rows bro.. you put me to shame

    Quote Originally Posted by glenihan
    tris - tate press
    45s - 10
    50s - 8
    55s - 6
    I think I may have to try these.

    strong workout.
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    thanks Ubi ... i just get frustrated over my flat BB press because i know i should be doing more just based on my DB presses

    as for the tate presses they're great as its are basically the only tri exercise that doesn't kill my elbows
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    10/25

    Max effort deadlifts
    225 - 5
    315 - 3
    405 - 3
    455 - 3
    495 - 1
    555 - failed ... in retrospect i should have thrown in 365 for 3 and only done 455 for 1 .. oh well

    bis - preacher curls
    45's on either side - 10
    50's - 7
    55 - 4

    hams - leg curls
    2 plates - 10
    3 plates - 8
    4 plates - 3 .. got really heavy really quickly haha

    hack squats
    3 plates - 10
    4 plates - 12
    5 plates - 12
  31. Registered User
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    You have some strong ass hack squats my friend.

    You'll pull 600 by christmas.
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    strong work brutha. you've got 555 no problem, just have to work on your warmups and quit tiring yourself out. even leprechauns get tired.

    if you like some help with a peaking program, let me know. IMO, you won't hit 600 this go round until you start over and work your way back up. then, smoke show.
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    Nice pull Glen. I would have done the same thing you suggested:

    225 x 3
    365 x 1
    455 x 1
    555 x 1

    I think with Deads it is all about the weight acclimation in so far as your body needs a warmup not in quantity, but simply to the weight you are gonna rip off. Believe man, if I can pull a 575, you should be doing 800, raw, with one hand, while blowing a kiss to Beelze
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    thanks for the encourgement guys!

    beelze i'd be very interested in seeing this program of yours

    didn't lift on friday as i left to go out of town fairly early in the morning so i picked up today

    10/30

    chest - incline DB press - haven't done any incline pressing in quite some time
    100's - 10
    110's - 7
    115's - 6

    back thickness - BB rows
    275 - 10
    295 - 8
    315 - 7 .. hell yeah

    back width - wide grip pull ups
    BW - 10
    BW - 9
    BW - 7

    tris - double handed overhead ext.
    100 - 10
    105 - 9
    110 - 8

    good work out today
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    strong work brutha. as for the deads, cut it back to 75% of 1RM- do a max set - and each dead day, increase by 5%. there's several ways to skin this cat but that one has worked best for me. it's a variation of progressive overload.
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    i'll do that next dead day .. 1RM atm being 545 .. so 405

    beelze - so i should work my way up to 405 like i've been doing now? and then each dead day after move the last set up by 5%?
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    the warmups aren't too set in stone as long as you ensure not tiring yourself out. as a rule of thumb, i try to keep the weight jumps no more than 90-100lbs.

    135 x 3
    225 x 3
    315 x 1
    405 x max

    next time
    135 x 3
    225 x 3
    335 x 1
    425-ish x max

    next
    135 x 3
    225 x 3
    355 x 1
    445-ish x max
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    it'll be an endurance workout the first couple times, then as the reps drop, it'll fall into place.
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    11/1

    i forgot my log book today .. i'm apparently a complete moron without it as i really could not figure out what weights to use haha

    bis - alternating incline db curls
    50's - 10
    55's - 8
    60's - 7

    max effort squats
    225 - 5
    315 - 3
    365 - 3
    405 - 1
    425 - 1 .. used a belt here .. first time i've used a belt since high school .. it REALLY screwed up my form and it took me forever to squat this and really tired me out so i stopped here .. no more belts

    hams - GHR
    BW - 10
    BW - 8
    BW - 4

    1 legged squats
    135 - 10 per leg
    185 - 10 per leg

    was in a rush as usual and had to split a set early
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    now for the news

    my lifting partner (ivydude) and i were talking and we've decided starting next week we are going to shift to a more traditional volume workout ... we've been doing low volume for about 2 years now and we both think switching to this for 10 weeks or so would be a nice change and shock our bodies

    we were thinking a 3 day split
    mon -
    chest - 8 or 9 sets
    tris - 6 sets
    shoulders - 3-6 sets

    wed -
    quads - 8 or 9 sets
    hams - 8 sets
    calves - vary it up

    fri -
    back - 9 sets
    bis - 6 sets

    not sure on the rep scheme .. will probably still with 10, 8, 6 for the exercises and we might switch shoulders to friday's workout

    any thoughts? i'm really interested in what people have to say
  

  
 

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