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Old 03-15-2012, 18:10   #101
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Thursday 03-15-2012

Another BIG BENCH BONANZA!!!!


Bench:
45 -20x2
95 x5
125 x5
145 x3
167.5 x5
190 x3
212.6 x6
- Rep PR!
235 x1 - 1RM PR!

This went better than I could have hoped. I got 212.5 for 6 solid smooth reps. I would have considered 5 a victory, but I wanted 6. Then I decided I needed to see if I could top my max from a few weeks ago since it felt easy. 235 was not easy, but it did touch my chest, and go slowly and smoothly to lockout for a PR!!


Dumbbell Bench:
55s -10x5
65s x5 -PR!

The 55s went up well. I'm almost ready to add 5lbs per side soon. So afterward I wanted to see how I would do with the 65s. I got 5 good clean reps. I'm not sure I would've gotten 10, but I was happy with 5.



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Old 03-15-2012, 18:16   #102
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I learned a lot this week, such as:

Hill sprints are awesome!

I am liking doing conditioning along with my lifting.

And if you had asked me yesterday, I would've said I'm a terrible deadlifter, as it's the only lift that seems to be frozen in place. And it's true, to an extent.

Then I realized today that the deadlift is the only lift that I'm rushing and getting impatient with. When I wanted to squat 315, I waited until I was using 290+ for working sets before I tried it. And when I wanted a 225/235 bench, I waited until I could rep 207.5/212.5. When I wanted a 185 press, I waited until I repped 165. But when it comes to the deadlift, I want 405 now and I'm just not there as far as my weight x reps yet.

So, no more PR attempts for a while, on anything, and I'm going to just do my sets and be happy with my results for a while.

And I am prepared for some of my lifts to suffer slightly, especially my squat, once my sled gets here, because I plan on raping my legs starting next week.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 03-16-2012, 06:28   #103
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You're on fire son!

PR's galore.
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Old 03-19-2012, 17:00   #104
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De-load week. And as far as lifting, it will probably be a complete un-load.

Hill sprints (hill #2):
x 7

It took a little extra rest between runs, but I got 7. And my wife ran them with me. She hated it, but was a trooper and did a great job. I'm hoping to work up to 10 soon.

I'm hoping that UPS will get off their ass, and this time tomorrow I will be pushing my new sled.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 03-20-2012, 19:21   #105
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Tuesday 03-20-2012


My sled arrived today!!!!!!!!!!!!!!!!!!!!!!!!!


I did 6- 40yard round trips (=.480yards total) with 140lbs. 40 yards there with the high handles, 40 yards back with the low handles was 1 trip. I did 6. It hurt so good!!! I'm in love!!!
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Old 03-21-2012, 17:14   #106
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So I tried pushing the sled 2 days in a row. Brutal. My legs felt great after yesterday, but I'm not so sure how good they're gonna feel tomorrow.

2 -40yard round trips with 190lbs.
1 -40yard round trip with 140lbs.
(240yards total)

It almost killed me. 50lbs extra was insane. I was literally wheezing afterward. Just to do a 3rd trip I had to drop 50lbs.

Now if you'll excuse me, I'm gonna go die.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 03-22-2012, 05:54   #107
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Yessir, the sled is great for wheezing.

My ribcage and upper torso used to get sore from breathing so hard.
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Old 03-24-2012, 19:11   #108
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Saturday 03-24-2012

SUPER SLED-DAY SATURDAY!!!!


140lbs x40yards x14 pushes (alternating from high to low handle)

140lbs x40yards x2 pulls
(with the shoulder harness)

16 total trips for a total of 640 yards.

I started at a full out sprint, and ended at a fast walk. So brutal. I went from about 1 minute between round trips to 5 minutes. Then I rested a few minutes and did 2 all out sprints with the harness. Those weren't nearly as bad.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 03-26-2012, 18:09   #109
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Monday 03-26-2012

Cycle 8 (? I think?)


Squat:
45 -5x3
95 x5
135 x5
165 x3
185 x1
207.5 x5
237.5 x5
270 x7


I hadn't touched a barbell in 10 days and hadn't squatted in 14 days. Warmups felt a little rusty but went alright. I worked hard on keeping my form together and it paid off. 270 felt like I was going to have a stroke during each rep, but all 7 of them were good and deep, even the rougher reps. 1-4 looked good and felt okay. 5-7 were hard as hell and felt terrible, but looked decent. I was happy with this because I was ready to accept 5 reps and call it a victory. Mathematically this equals a new 1RM PR(I know it doesn't count, but it still feels good).


Squat Boring but Big:
157.5 - 10x1 * stopped due to pain

I'm not sure what was up, but my left knee hurt in the bottom position on each rep. I may have been able to do more, but I didn't want to risk it. Nothing else hurt, just the bottom position during BbB. My main sets were fine, walking, running, etc. It may have been exhaustion making my form break down that badly.

Sled:
Push(alternate low/high handle) 140lbs x40yards x4
Pull(with harness) 140lbs x40yards x1 + 205lbs x 40yards x1

These were a shock to the system after squatting. Especially when my 65lbs daughter hopped on for my last harness pull. I may have actually had a stroke after that, I'm not sure. It was the first time the sled drove me to the ground. I collapsed on the weight plates. Good times, good times.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 03-27-2012, 21:14   #110
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Tuesday 03-27-2012


Press:
45 -10x2
65x5
85 x3
100 x1
112.5 x5
132.5 x5
147.5 x9


This was awesome! I guess the de-load really helped. I was hoping for 7 reps, and ended up getting 8 consecutive reps before having to pause for a rest and getting #9. If I had checked, this probably would be a rep PR.


Dumbbell Press:
45s -10, 10, 8, 6, 6

These were hard as hell. After my main set I was tired and could barely handle these.
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Old 03-28-2012, 19:48   #111
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Wednesday 03-28-2012

Deadlift:
155 x5
205 x3
235 x1
250 x5
287.5 x5
327.5 x9


These were brutal. My legs and lower back were fried from Monday. 287.5 felt like a max. Somehow I got it together enough to get 5 consecutive reps, and 4 slow grinders at 327.5. My hands were killing me and I had to swap from a hook grip to a mixed grip. I learned the hard way that turning my left hand out kills my left shoulder.


Power Cleans:
145 x3
155 x1
165 x1
175 x1


These were okay. 175 went better than I thought it would. It felt good to clean a little bit of weight. It had been a while.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 03-29-2012, 18:09   #112
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Thursday 03-29-2012

It went really well, but almost ended tragically. Always a good sign.


Bench:
45 -20 x2
95 x5
125 x3
147.5 x5
170 x5
192.5 x11


Warmups and sets 1 and 2 were shaky because my arms were fried from Tuesday. But somehow I pulled it together for 11 awesome reps.

Dumbbell Bench:
55s -10 x5
65s -5, 5,2


This is where things got interesting. I decided to try multiple sets of 65s. I got 2 decent sets and really thought I had a 3rd in me. I was wrong. I failed rep#3, and it almost crushed my face. I felt my bi and tri just give out and here came the weight at my eye socket. I'm not sure how I had enough energy to divert it, but it missed and I called it a day.

Awesome workout!
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 04-02-2012, 19:39   #113
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Monday 04-02-2012

Squat:
45 -5x3
95 x5
135 x5
170 x3
205 x1
222.5 x3
255 x3
285 x4


These were damn hard. I was feeling slightly under the weather going in and after warmups I was sucking wind. Each set wore me out badly. Somehow I got 4 reps at 285 which was my goal.

And that was it. No accessory work, no conditioning, nada. Just a shower, now some food, self medication, and then bed.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 04-07-2012, 18:43   #114
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Saturday 04-07-2012

Sled- all 40 yards:

Push -140lbs x2
Push-205lbs x2
Pull-215 x2
Push-140 x2

I was sick earlier this week and cancelled my usual lifts. I started feeling better late Thursday, had a good day yesterday, and decided I needed to do something today. It may have been a mistake. I was sucking wind after each set. My legs are screaming. I did the last 140 just as sort of a cool down. I'm hoping I feel better by Monday.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 04-09-2012, 19:55   #115
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Monday 04-09-2012

Due to some schedule issues coming up, both work and personal, I am switching to a Monday/Wednesday/Friday setup using Wendler's 5/3/1 Full Body template. I'll be squatting 3 times per week, 1 heavy, and 2 light. Today was my first day, so I started Cycle 8 all over at week 1 again since I was mid-cycle when I got sick.


Squat:
45- 5x3
95 x5
135 x5
165 x3
185 x1
207.5 x5
237.5 x5
270 x7


These weren't as bad as I was expecting since I was sick for a week, but they weren't easy. Every rep at 270 was a grinder, but I got 7, which is the same as 2 weeks ago, so I'm happy.


Bench Press:
45 -20x2
95 x5
125 x3
147.5 x5
170 x5
192.5 x11


These wouldn't have been any trouble at all, except that I was tired from squatting. But once again I was able to get 11, the same as 2 weeks ago. They weren't as easy or smooth, but they went up cleanly.

Dumbbell Overhead Press:
50s x10
45s -12x2


I tried going up in weight 5lbs, and I handled 1 set, but that was it. I went back down to 45s and got 2 more solid sets of 12.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 04-11-2012, 19:08   #116
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Wednesday 04-11-2012

I can't catch a break. I got some sort of stomach virus yesterday and suffered through today. I felt slightly better earlier so I decided that I'd try lifting.


Squat(light):
45 -5x3
95 x5
127.5 x10
157.5 x8
190 x5

My legs were sore as hell. I haven't squatted more than once a week in a long time. But my legs feel better now. It's like I stretched them out. I am going to slowly work my way up to doing 10 reps every set.



Press:
45- 10x2
65 x5
85 x3
100 x1
112.5 x5
132.5 x5
147.5 x8


This was incredibly hard. I learned the hard way today that I need to swap the bench and press days, because the bench and dumbbell presses killed my performance today. I could barely finish 132.5. Fortunately this angered me sufficiently to crank out 8 decent reps at 147.5, but it was painful.

Hand Cleans:
145 -5, 3

I was going to do power cleans but decided once i picked up the bar to not put it back down. Hang cleans are amazingly hard. I think I'll go back to power cleans.
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Old 04-13-2012, 18:59   #117
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I may be taking some time off from lifting. I tried deadlifting today and couldn't finish. I have an issue with my neck that is getting worse. I see a chiropractor tomorrow and will see what she says. But I am getting a lot of pain if I move my neck a certain way. And when I tried deadlifts, I thought I was going to pass out. Hopefully this will get better with some rest.
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Old 04-16-2012, 18:59   #118
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I went to the chiropractor and got adjusted. I felt better immediately. I am going to try to go back later this week to work on a couple of issues. I am feeling about 90% right now, compared to Friday when I felt about 20%.



Today I did a bunch of sled pushes.

Sled push:
140bs - 40yards x 14 times = 560yards -1-3 minutes rest between each run.

This was a PR total. It made me hate my life, but it was awesome when it was done.


Pull-ups:
3 x 3

These were pathetic and so am I. I have got to do these more often. I'm getting stronger but my pullups are getting weaker from lack of use.
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Old 04-18-2012, 17:55   #119
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Wednesday 04-18-2012

Sled push:
160lbs - x40yards x10 = 400yards

Sled harness pull:
250lbs - x15yards x1


I added 20lbs and tried for 10 runs. I got them but they were tough. 20lbs didn't seem like much when I loaded it, but it caught up to me quick.

Then I let my 2 youngest kids ride, which added 90lbs. I figured I would stagger through a 40yard run, but my legs quit working after 15yards. I had to have them get off so I could drag the sled back and put it away.
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Old 04-23-2012, 19:34   #120
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Monday 04-23-2012

Cycle 8..... again..... for the 3rd time.

I was more sore going into today than I expected. I did a bunch of work around the house and on the cars this weekend, and my legs and lower back were tired today. I also did a lot of pullups this weekend which didn't help.


Squat:
45 -5x3
95 x5
135 x3
165 x2
185 x1
207.5 x5
237.5 x5
270 x7


These were incredibly hard and slow. I managed to get 7 somehow, but each rep was slow and grinding. The good news is my neck felt okay throughout it.


Press:
45 10x2
65 x5
85 x3
100 x1
112.5 x5
132.5 x5
147.5 x6


And this is where my exhausted legs and lower back came into play and those pullups haunted me. I had trouble with 132.5 and struggled badly with 147.5. The last 2 times I tired it I got 8 and 9 solid reps. Today I barely got #6, and failed #7 twice. I just had no drive whatsoever.
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Old 04-24-2012, 06:19   #121
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What kind of harness do you have for your sled?
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Old 04-25-2012, 19:33   #122
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Wednesday 04-25-2012

Squat(deload):
45 -5x3
95 x5
127.5 x10
157.5 x10
190 x10


I was so sore going into this workout it was unreal. My legs were on fire, but somehow I managed 10 reps on all 3 sets. I had some slight knee soreness during set 1, but I worked it out and it felt fine afterward.


Bench:
45- 10x2
95 x5
125 x3
147.5 x5
170 x5
192.5 x11


This was a horrible shaky session. After 170 I wasn't sure I could get more than 5 at 192.5. But I managed to get 11, which is what I had the last time I tried it. It wasn't as easy, smooth, or solid, and I probably should've stopped at 8 or 9, but I got them.

Dumbbell Press w/ Fat Gripz:
45s -12x3
50s -6x2

I hate Fat Gripz so much. And I love to hate them.

Quote:
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What kind of harness do you have for your sled?
It's the one that came with it. It's a nylon strap, 10-12' long, with a carabiner on the end. It clips to the end of the sled. It has 2 adjustable shoulder straps and a chest strap. It's made to pull the sled for sprints, but sometimes I put it on backward and do drags with it.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 04-27-2012, 21:43   #123
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Friday 04-27-2012

Squat(deload):
45 -5x3
95 x5
127.5 x10
157.5 x8
190 x6


My legs felt much better today, but I backed off a few reps so I would be well rested for deadlifts.


Deadlift(standard stance):
135 x3
185 x2
225 x1
250 x5
287.5 x5
327.5 x6


These did not go well. Every rep at every weight felt heavy as hell. I failed rep#7 badly.


Deadlift(sumo):
327.5 x1
350 x1


I decided to try these again. It didn't go well. I really really wish I could sumo deadlift, but I can't. I suck at it. 350 nearly killed me. So I went back to.......

Deadlift(standard):
350 x1
385 -FAIL


350 was much easier with the standard stance than sumo. So I got greedy and decided to try for a PR. Bad decision, I didn't get halfway up and it really frustrated me.

My deadlift sucks badly. Assuming I get through this cycle, I'm going to drop to 5lbs increment increases and add some extra volume each set.

I may also try doing a de-load deadlift earlier in the week just like I do for the squat and see what happens.


Dumbbell Bench w/ Fat Gripz:
55s - 15 x3

These went well. I decided to lower the sets and add more reps. Those 5 extra reps at the end really made a difference. I was going to try 60s or 65s for a few reps, but these wore me out.
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And if you have to go H-2-H, unload your holster gun first and rely on your concealed BUG, so that if the nut-job gets your holster gun it will be empty.
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Old 04-30-2012, 18:49   #124
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Monday 04-30-2012

Another crappy day in the gym. Once again I had a lot of work to do around the house and cars this weekend. I spent 8 hours under a car Sunday, in awkward positions and my back was killing me last night and this morning. I've also lost a few pounds lately(unintentionally). It showed.


Squat:
45- 5x3
95 x5
135 x5
170 x3
205 x1
222.5 x3
255 x3
285 x4


These were crap. After feeling alright during warmups, the actual sets were garbage. By 255 I was squatting high and with terrible form. I was exhausted. I managed to pull it together for 285 and at least squat to depth, but every rep was ugly as hell. My form broke down badly. I was hoping to better my performance from the last time I tried 285, but barely got back to where I was.


Press:
45 -10x2
65 x5
85 x3
105 x1
122.5 x3
140 x3
157.5 x4
157.5 x2


That's not a typo, I did 157.5 twice. These were horrible too. Even the warmups were rough. By 157.5 I could barely budge it. I managed 4 weak, slow, grinding reps, and failed #5. I was so mad that a couple of minutes later I tried again, determined to better my performance. No amount of anger made the bar move any faster and I barely got 2.



Power Cleans:
145 -5x3

These were the only bright spot in an otherwise bleak day. I widened my stance and grip some, and it really helped. My reps felt and looked much better.

Power Clean & Press:
145 - 1x2

I decided to try these. I had heard a lot of people say they press better after cleaning the weight due to the way they catch the bar. Apparently it prepares them to press better than taking it off a rack. Not for me. My grip has to be so much wider for the clean than for the press that it didn't work well. On the 1st try I pressed from the clean grip, and it barely moved. On the 2nd attempt I adjusted my grip on the chest, and it was slightly better, but not great.
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Old 05-02-2012, 06:20   #125
BCR
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In regards to your Sumo deads, you may want to give them a chance. Do they physically hurt you? Or are you just not as strong at them?

I originally pulled Conv, but soon went to sumo and stayed that way literally for years without ever trying conv again.

But sumo got stale after a while and i figured conv pulls would help in the long run.

Conv pulls were terrible at first. I had to drop the weights down and concentrate on form and swallow my pride. It sucked at first.

But now my conv pulls are almost on par with my old sumo records, and I never thought that was possible.
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