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  #6661  
Old 10-08-2017, 07:11 AM
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every walk to class would be 80% dodging tranquilizer darts from the users of r/musclemorphs
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  #6662  
Old 10-08-2017, 07:16 AM
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Quote:
Originally Posted by Ample Vigour View Post
every walk to class would be 80% dodging tranquilizer darts from the users of r/musclemorphs
That's why I run every morning. I hide in the lecture hall before class starts by bronzing my body and pretending to be a statue of Hercules. This is why I can only take courses in Art History, Archaeology and Greek History.
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  #6663  
Old 10-09-2017, 09:46 AM
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*applause*

-----

Took further babby steps back to benching over the weekend. Did a lot of close grip and Spoto press on the regular ol' barbell. I can definitely tell I've lost strength there, but the shoulder held up fine. Also did facepulls and neck stuff. The program called for some moderate SSB afterward, but my brother was in town and wanted to do car pushes.

So we pushed the everloving fuck out of his car! Found a nice, flat, secluded spot and put in some work.
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  #6664  
Old 10-09-2017, 12:20 PM
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what a nice thing to do for your bro's car. I bet it appreciated the pampering.

today was high-rep chest day.

bench press: bar for 20 and 105 for 20 to warmup, then 165 for 20, 14, 16, 15, 13.

DB incline press: 75s for 15, 2x10, 8.

DB flyes: 55s for 17, 14, 9.

hi-lo cable flyes:

47.5 lbs on each side for my high-angle flyes and 32.5 lbs on each side for my low-angle flyes:

superset 1: 20-20
superset 2: 19-20
superset 3: 16-16

decent day.
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  #6665  
Old 10-11-2017, 07:33 AM
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today was high-rep shoulders

machine shoulder press: 160 lbs for 2x20, 17, 12, 10. significant step back on reps here, not sure why

DB front raises: 65s for 2x15, 14, 12.

face pulls: 65 lbs for 3x15, 9. new weight!

did the next two as supersets:

DB lateral raises: 35s for 2x20, 18

scaptions: 40s for 2x20, 16.

shrugz: 90s for 3x50, 43.

great day aside from the machine presses. onward.
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  #6666  
Old 10-12-2017, 07:43 AM
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Finished out the week with high-rep arms day!

three-grip bar curls: 130 lbs for 40, 36, 30.

dumbbell curl pyramid supersets:

25s for my light weights, 40s for my medium weights, and 50s for my heavy weights.

superset 1: 20-15-10-15-20
superset 2: 20-15-7-10-10

cable bar pushdowns: 125 lbs for 4x20, 13.

machine dips: 225 for 3x20, had to cut these short b/c of time.

and with that, I'm off to Iowa and shaking my moneymaker tomorrow. next week I start up Stronglifts 5x5, starting off with amusingly adorable weights. (my bench will be starting at a lordly 115 lbs.)
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  #6667  
Old 10-13-2017, 09:59 AM
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I forgot my knee sleeves yesterday when squatting and now my knees are OUCHY. Hit just a simple 315 for 6, definitely felt it then so I should probably have, you know, not. Hopefully knee sleeves help. Usually I squat on Mondays, too, but thanksgiving ruined that this week. By the end of the week all the running and Muay Thai takes its toll on my body.
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  #6668  
Old 10-17-2017, 09:06 AM
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ooof, may Brodin bless thy knees, ironchild.

so today was my first day on Stronglifts 5x5.

squat: 125 lbs for 5x5.

bench press: 110 lbs for 5x5.

barbell row: 120lbs for 5x5.

and then I added two assistance exercises that I'll do on my Workout A days:

dips: bodyweight for 3x10.

slow smith press calf raises: 160 lbs for 4x10.

It felt weird using such relatively light weight, but I was muy happy with my squat form.

it is so weird that I won't be lifting again until Thursday
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  #6669  
Old 10-17-2017, 10:33 AM
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Careful with those knees, wildman!

Brodin bless your mew journey, uudd!

----

Decided last week to cut out touch and go deadlift, which is what I've done my whole life, fir a while. Only doing full stop reps now. It's a whole hell of a lot harder, but 1) it feels like it will help me be more explosive and 2) will keep my form tighter. Since my current goals include being explosive and not injured that sounds good! The stance I pull from on the trap bar is fairly similar to the "hit position" in rugby, anyway, so exploding out of that crouch over and over can't hurt.

This week I'm at the beach, though. Brought along the 70# kettlebell. Just did three rounds of:

Goblet squats: 10
Anchor pulls: 20
Swings: 20
Rows (L and R): 15
All supersetted with sets of 20 pushups

Finished with band pull aparts. Didn't do any overhead stuff out of concern for the mending shoulder. I could do some moderate barbell ohp, but kbs are finnicky little creatures.

Am fairly bushed. Tomorrow I'm going to do sprints in the stairwell.
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  #6670  
Old 10-18-2017, 06:44 AM
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that's a heckuva vacation workout

I decided to lift today - yes two days in a row - because I'm leaving town next Thursday for Toronto and Chicago for 4 days with the puppy and I want to be able to get in two full weeks' worth of SL 5x5 first. lifting today allows me to lift Friday, then Sunday/Tuesday/Thursday. It's early enough that the weight is super light, so squatting two days in a row was okay.

squat: 130 lbs for 5x5

overhead press: 75 lbs for 5x5

deadlift: 205 for 5.

assisted pull-ups: 100 lbs assistance for 3x5

barbell curl: bar for 2x8.


it's fun ripping through everything in 45 minutes. we'll see if the pace slows a bit when the weight actually starts getting hard.
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  #6671  
Old 10-20-2017, 09:22 AM
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in a few weeks these weights won't make me giggle

squat: 135 for 5x5

bench press: 115 for 5x5

barbell rows: 125 for 5x5

dips: bodyweight plus 5 lbs for 3x5

slow smith press calf raises: 165 lbs for 4x10
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  #6672  
Old 10-23-2017, 09:49 AM
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Slow and steady wins the race, chief! Keep climbing.

----

Back from the beach now. My other vacation workouts included sprinting in the staircase of the condo and more kettlebell work. The last session I did with the 70# again and was all swings. I set a stopwatch and I would do a set of swings at the top of every minute for thirty minutes. The first several were sets of 20, then they became some 15s and mostly 10s. I think I ended up doing about 360-380 reps. I know I got tired.

SSB and mayyyybe some light bench tonight.
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  #6673  
Old 10-23-2017, 02:34 PM
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I switched to a gym that has a location by work and a slightly far away location by my apartment, so I can get better conditioning off-days with my 5/3/1. I used to live by a crazy hill that I would do 3x a week and I never found a good replacement here in Flatbridge until this new gym. They have a prowler sled on some turf in the basement and holy fuck it's everything I've heard about it. It's very easy to push myself to my limits (breath/soreness/blood flow) and I love it.
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  #6674  
Old 10-25-2017, 08:15 AM
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MMmmmmm I wish I had access to something like that.

One of my old lifting buddies came up last weekend so of course we deadlifted while hungover. I managed to get 405 for 10 reps which honestly surprised me, as I am not the lifter I once was. In light of that, this week of training has been relatively hellish but it's been good. Some guy was going too hard in sparring yesterday, despite my asking him to cool it, so I just nailed him with leg kicks until he couldn't follow me in the ring and then I just peppered him with very light jabs and theeps for a solid minute while he couldn't do anything about it. Very satisfying.
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  #6675  
Old 10-25-2017, 06:21 PM
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@Periodical: Fuck yeah, Prowler pushes! I donít have access to one, but I use a car as a substitute. Itís less convenient since you need someone to steer, but it does the trick. Plus it just feels rad to push a fvkken car around.

@Galahad: Strong pull! Your goals are different now and you are learning that when something is added to your training, something else has to pull back some. Am dealing with that myself these days.

óó

Good trap bar deadlift day. Pulled 485# x 7 from the low handles, full stop between each rep. No touch and go. Every rep was a ďfirst rep.Ē Pleased with that, especially considering lifting has been somewhat erratic lately.

Also did belt squats, glute ham raises, and ring chins. Considered doing some OHP but got smart. My shoulder is pretty close to full speed again, I think, but why risk it until itís 100%? I feel like Iíve been tempting fate doing all this Swiss bench and close grip.

Had to get honest about current goals. Iím not competing in powerlifting. Iím competing in rugby. Aggravating a nearly healed nagging injury to hit a lift that is not really all that important to my performance on the pitch would be pretty damn stupid. No need to rush anything, especially since I can squat and pull just fine. Squatting, pulling, and conditioning are top priority for non-practice days.
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  #6676  
Old 10-26-2017, 07:03 PM
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OHP 155 for 6 today. Felt pretty good. Also: 1 million face pulls for shoulder health.
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  #6677  
Old 10-31-2017, 12:15 PM
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Nice press! Also shoulder health, now and forever.

----

A lot of car pushes last night. Was supposed to squat but got in a time crunch. I'll squat tomorrow, instead. Got a nice quad pump and the good ol' lung-burning joy of doing hard cardio in cold air.
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  #6678  
Old 11-02-2017, 06:50 AM
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"cold" air - did you guys get all the way down to 55?

squats - 165 lbs for 5x5

overhead press - 90 lbs for 5x5

deadlifts - 245 lbs for 5

assisted chinups - 85 lbs assistance for 2x5, 6.

barbell curls - 65 for 2x8.

I wish I could lift every day on this plan
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  #6679  
Old 11-02-2017, 10:09 AM
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Hey, it was in the 40s, I think! And it was humid. Wet cold!

Keep on truckin', big fella. When the weights get up you'll appreciate the days off!

----

Had a decent SSB session last night. Hit 415 x 5, did some volume work, did some breathing paused squats. Followed up with glute-ham raises, Kroc rows, neck work, and ring pushups. It's been killing me that I haven't been doing much upper body pushing, so I wracked my brain for something that would be easy on the shoulder. Ring pushups! Tougher than vanilla pushups, but like vanilla pushups they force your shoulders into a safe position throughout the movement.

I'm pumped to keep making progress on the SSB. I really want to get my SSB numbers kinda close to my old barbell squat numbers. The plan is to switch back to barbell squats for the offseason. The idea is that the increased quad and erector strength will push me past my squat plateau. I'm really hoping going back to lowbar squats will feel like putting on an old pair of boots.

Last edited by Mokrap of Croton; 11-02-2017 at 10:32 AM.
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  #6680  
Old 11-06-2017, 01:57 PM
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woo!

squats: 170 for 5x5

overhead press: 95 for 5x5

deadlifts: 255 for 1x5

assisted chin-ups: 80 lbs assistance for 3x5

barbell curls: 70 for 2x8

patience patience patience
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  #6681  
Old 11-08-2017, 07:50 AM
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squats: 175 for 5x5

bench press: 165 for 5x5

barbell rows: 150 for 5x5

weighted dips: 20 lbs for 3x5

slow smith press standing calf raises: 190 lbs for 4x10

Looking at my schedule, I think that week 8 is when I'll really feel like I'm working consistently. At that point, my deep squatting will be 235, benching 195, rowing 180, overhead pressing 130, and deadlifting 325. First week of December can't come soon enough!
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  #6682  
Old 11-09-2017, 10:29 AM
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Keep climbing, hosscat!

ó-

Had a good SSB session last night. Top set was 385 x 10! My SSB is at least 10% (probably more) lighter than my low bar squat, so Iím pretty pumped with that. Did a little volume work, some breathing paused squats, facepulls, GHR, and neck stuff.

Practice tonight, then trap bar deads and some kind of shoulder-friendly upper body pushing Friday. Finally getting to play rugby again Sunday! Weíve had several matches in a row get postponed for various reasons and I really need to scratch that itch.
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  #6683  
Old 11-09-2017, 08:11 PM
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I'm still doing lots of sledding, though I've had to dial back my 531 numbers a bit with all the added work. Doing more conditioning has led me to try and eat a little better (maybe a wash, my diet was never awful and basically all I've done is stop eating out at work. The problem is there's good healthy food near work so I'm eating like 10% better but saving mad money!) and I also regularly feel like breaking into a run for no reason. Gonna weigh myself tomorrow and see where I'm at.

I've also been enjoying varying my sled workout for no good reason, since all I want is to raise my heart rate for a bit. I did single long pushes at high weight, and that felt like a real hoss move. But then I did sprints back to back until I couldn't do anymore and that felt like death but in a good way!
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  #6684  
Old 11-10-2017, 08:02 AM
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keep on movin'!

squats: 180 lbs for 5x5

overhead presses: 100 lbs for 5x5

deadlifts: 265 for 5

assisted chinups: 75 lbs assist for 2x5, 6

barbell curls: 75 lbs for 2x8
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  #6685  
Old 11-10-2017, 08:07 AM
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I stumbled into the garage and brushed the cobwebs away from my weights

OHP 5x8x115
Bent Row 5x10x115
DB extensions 5x10x20
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  #6686  
Old 11-13-2017, 03:28 PM
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Man I really went for it on my deadlifts today. 185 x 20.
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  #6687  
Old 11-13-2017, 06:28 PM
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I'm back in after being sick all last week week! Weights have been removed to protect the self-worth of the poster.

-Barbell Preacher Curls 3x8
-Reverse Barbell Preacher Curls 3x8
-Deadlift 3x10
-Dumbell Lateral Raise 3x10
-Wide-Grip Lat Pulldown 3x8
-Seated Machine Row 3x10
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  #6688  
Old 11-14-2017, 07:30 AM
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Good work, everyone!

I lifted Friday and did some light paused bench press, then some close grip. Followed with belt squats, t-bar rows, GHR, and neck stuff. Shoulder held up fine to the pressing and I kept it controlled, light, and tight.

Played a match Saturday. We lost, but fought hard. I had several long runs, broke some tackles (doled out some good elbow sandwiches), made some tackles, etc. We won our scrums and lineouts. I never substituted out, meaning I played all 80 minutes.

Which means I spent the rest of that night walking around slowly, groaning, and drinking beers with other slow, groaning ruggers.

Got banged up and sore, but nothing is out of sorts other than a cut on/in my ear. Have another match Saturday, then maybe a tournament in December, then off until Spring.
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  #6689  
Old 11-14-2017, 09:17 AM
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keep at it, beautiful people. There is no shame here, Doctor Nerd, only love of work and iron!

squat: 190 lb for 5x5

overhead press: 105 for 5x5

deadlift: 265 for 1x5

assisted chinups: 70 lbs assistance for 5, 2x6

barbell curls: 80 lbs for 8, 10.

my OHPs felt so good from a form perspective today.
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  #6690  
Old 11-16-2017, 07:00 AM
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squat: 195 for 5x5

bench press: 175 for 5x5

barbell rows: 160 for 5x5

weighted dips: 25 lbs extra for 3x5

slow smith press standing calf raises: 200 lbs for 4x10.

good day. Cannot wait to be squatting 2 plates plus.
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