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Redemption: My workout log up to my next two comps

ivydude said:
Nick,

Any thoughts/comments on phera-plex's impact on your workouts?
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Definately a very positive impact on my workouts. Strength gains, great pumps, and mass gains (which coupled with the strength gains is amazing motivation to keep going to the gym and hitting the weights as hard as possible). I love PP, definately a huge help in my progress so far, and I will keep cycling on and off until I get my 700!
 
Chest
Elevated floor presses (so I can touch my chest for a pause)
315x5
405x5
515x5
615x3
665x1 (not quite a 2sec pause, but damn close)

Rope press downs (cables)
150x10
200x10x4

Tate presses
100'sx10x4

One arm tricep press downs (cables)
120x10x3

Once again I had to cut the workout short because of school work, it was still a very productive workout and I tied my touch and go PR with a paused rep. This is my last real heavy workout before the meet on the 18th. I will work tri's heavy again, but will slack off on the bench (nothing over 600-615, my starting weight at the comp). I get more excited about this meet after every chest workout. Tri's are sore as hell already, I take that as a sign that I have worked them hard enough.
 
ivydude said:
What do you put under yourself on elevated floor press?
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small exercise mats, I sink in a little bit and it causes me to lose a little bit of the tiny arch I have, but I like the lack of leg drive and the added safety (my handoff guy is short and tends to drop the heavy weights on me).
 
Back
Close grip pull downs
200x10
400x10x4

Wide grip pull downs
400x10x4

Mid reverse grip pull downs
400x10x4

Bent over rows
315x10x2
335x10x2

No rack pulls due to me forgetting to bring straps (I have the grip strength of a little girl). I still got a pretty good workout in, not too heavy and not too light. No school work to mess with tonights workout which was very nice. I am a little upset about the lack of rack pulls, I am really starting to love them, I guess I could throw them in on thursday.
 
what's Mid reverse grip pull downs?

and tisk tisk on the weak grip strength, i'm sure the guys at wsb love to rip into you about that
 
guyfromkop2 said:
what's Mid reverse grip pull downs?

and tisk tisk on the weak grip strength, i'm sure the guys at wsb love to rip into you about that
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Medium grip (between wide and close grip) using a reverse grip, I was in a hurry and didn't bother to explain. Sorry about that.

No, they don't make fun of me for it. I workout with the benchers so they really don't have much room to talk. My grip strength is not really as bad as I am making it out to be, I have done 550 before without straps (not great, but better than most little girls, lol).
 
Chest
bench
315x5
405x5
515x3
635xmiss*
635xmiss*
605x1
635x1
660x1

Floor presses touching chest/long pause
500x5
585x3
615x2
635x1

Incline
405x5
500x3
525x2
550x1


Hit everything hard one last time before my upcoming comp, I am going to take everything easy next week and not go over my opener (600 or 615). I had a couple misses on bench because of lousy handoffs, its hard to adjust with 635 in your hands and then try and get the rep. On all the bad handoffs I ended up slipping to one side the bench because the bar was just dropped before I got a chance to set. I will be sore as hell tomorrow, but am going to eat everything in my house and my gf's room tonight, so that should help with recovery. My shoulders are a little sore from all the heavy lifting, especiall the heavy inclines after everything else.
 
ok, I did a tri workout that I didn't post, wasn't anything special. Today I did chest, and worked up to my opener 615. I did the lift with a flat back (no arch, no shoulder tuck) and a 5 sec pause. It went up pretty easilly, but that long of a pause made it a little harder than I thought it would be. My workouts will be nice easy ones for the rest of the week due to my upcoming comp and this is finals week at my college.
 
good luck at the comp Nick. Look forward to meeting you at the Arnold.
 
tattoopierced1 said:
good luck at the comp Nick. Look forward to meeting you at the Arnold.
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Thanks Tattoo! It will be good to get to meet you too, come over and spend time at the DS booth and maybe try to win a free supplement.

I might be mistaken, but aren't you from Indiana also?
 
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