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Health & Fitness
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Old 11-08-2013, 08:57 PM   #1081
dabears
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Re: dabears progress thread

Felt really strong today for the first time in months... Feels good man

Bench press.

Spotter didn't touch bar

185x5
170x6
155x7
145x9

Incline dB bench

65's X 8
65's X 6
60's X 5

Deadlift

305 X 5

Will do 3 plates next week im very comfortable with my form

Have dinner so didn't have time for fb rows or pullups


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Old 11-08-2013, 09:04 PM   #1082
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dabears progress thread

Quote:
Originally Posted by dabears View Post
Felt really strong today for the first time in months... Feels good man

Bench press.

Spotter didn't touch bar

185x5
170x6
155x7
145x9

Incline dB bench

65's X 8
65's X 6
60's X 5

Deadlift

305 X 5

Will do 3 plates next week im very comfortable with my form

Have dinner so didn't have time for fb rows or pullups


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How much do you clean?


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Old 11-08-2013, 10:17 PM   #1083
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Re: dabears progress thread

No clue, never done one before actually

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Old 11-08-2013, 11:42 PM   #1084
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he clean a lot, like $30/hour.

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How much do you clean?

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Old 11-13-2013, 11:57 PM   #1085
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Re: dabears progress thread

Lower power

Front squat
185x7
185x6
185x5
165x8

Overhead press
120x5
115x6
110x6

Leg Press
360x10
360x10
360x10
360x10

Calf raises
180x21x3

Ate a combination of leftover Turkey, perogies, cabbage rolls, rice, taco beef covered in gravy. Was actually unreal.



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Old 11-14-2013, 07:47 PM   #1086
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Upper Hypertrophy

I've changed up my philosophy... not quite reverse pyramid anymore. I just go for as heavy as possible within the rep ranges I've prescribed myself. I feel like I am really working more the entire set.

Incline Bench
135 x 6
135 x 4
125 x 6
125 x 5

Cable Crossovers
3x15

Pullups
Bodyweight x 7
Assisted (30lb) x 7
Assisted (40lb) x 6

T-Bar Rows (was at 130x12 last week...)
160 x 12
170 x 10
170 x 8

Reverse DB Flies
20's x 12
20's x 12

Skipped tricep ext... no bench available said fk it

Bicep Curl
75 x 10
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Old 11-14-2013, 09:29 PM   #1087
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Why are yo doing assisted pull-ups?

Why are you doing BB on both flat and incline? I would do one BB one DB (incline).

You could do cable ext, dips, or close grip push-ups. Don't start making excuses like I do lol
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Old 11-14-2013, 09:39 PM   #1088
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Quote:
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Why are yo doing assisted pull-ups?

Why are you doing BB on both flat and incline? I would do one BB one DB (incline).

You could do cable ext, dips, or close grip push-ups. Don't start making excuses like I do lol
If he is trying to get bigger BB will help with that.

My philosophy is listen to people who have seen results with what they do and aren't trying to gain off of giving advice (monetarily, etc.)

When I started participating in this forum I listened to M3Inline and Glight, because to be honest those two guys are beasts.

Guess what they told me, BB, BB, and more BB. Go as heavy as you can. 4 sets of 2 at 245 lbs is a hell of a lot better than a set of 8 at 185, no matter what the exercise. Once my volume gets up I up the weight, I'm benching 225 for 8 reps with no spot, so I recently upped the weight to 245.
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Old 11-14-2013, 09:52 PM   #1089
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Those beasts told me the same thing. I changed my whole workout and diet because of this forum, definitely progressed. But seriously look at any 2 dudes online or at your gym; one who benches with DBs, and one who benches with BB. See how has the better chest and who can do more push-ups (it's part of standard fitness test in many industries). I agree for other compound movements BB rules.

If you want academic work, Arnold's book, big beyond belief, t-nation.com, many other sources all say DB bench is more effective than BB. I'm a software architect, so efficiency and function are #1 thing for me. Plus, no worries about shoulder pain. At least what I'm saying is supported by science. NMA (neuro muscular activation is greater in DBs than in BB)

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Originally Posted by bgsmith View Post
If he is trying to get bigger BB will help with that.

My philosophy is listen to people who have seen results with what they do and aren't trying to gain off of giving advice (monetarily, etc.)

When I started participating in this forum I listened to M3Inline and Glight, because to be honest those two guys are beasts.

Guess what they told me, BB, BB, and more BB. Go as heavy as you can. 4 sets of 2 at 245 lbs is a hell of a lot better than a set of 8 at 185, no matter what the exercise. Once my volume gets up I up the weight, I'm benching 225 for 8 reps with no spot, so I recently upped the weight to 245.
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Old 11-14-2013, 10:16 PM   #1090
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Quote:
Originally Posted by z00 View Post
Those beasts told me the same thing. I changed my whole workout and diet because of this forum, definitely progressed. But seriously look at any 2 dudes online or at your gym; one who benches with DBs, and one who benches with BB. See how has the better chest and who can do more push-ups (it's part of standard fitness test in many industries). I agree for other compound movements BB rules.

If you want academic work, Arnold's book, big beyond belief, t-nation.com, many other sources all say DB bench is more effective than BB. I'm a software architect, so efficiency and function are #1 thing for me. Plus, no worries about shoulder pain. At least what I'm saying is supported by science. NMA (neuro muscular activation is greater in DBs than in BB)
That's where we differ, I don't work out to look good, I work out because I like it, it relieves stress, and hopefully makes me a healthier person, I used to exclusively do DB presses in the past (shoulder and bench press) however over the past year I've solely done BB presses and I've never been bigger or stronger (100% naturally).

And I'm not sure how many push ups I can do but I know I can do a lot, but who gives a ****.
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Old 11-14-2013, 10:21 PM   #1091
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Exactly, it's all about personal goals. dabears and I are after aesthetics and improved athletic performance. Different goals from yours.

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That's where we differ, I don't work out to look good, I work out because I like it, it relieves stress, and hopefully makes me a healthier person, I used to exclusively do DB presses in the past (shoulder and bench press) however over the past year I've solely done BB presses and I've never been bigger or stronger (100% naturally).

And I'm not sure how many push ups I can do but I know I can do a lot, but who gives a ****.
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Old 11-14-2013, 10:54 PM   #1092
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Re: dabears progress thread

I do Incline dbs on my upper power days.

I started doing assisted because I think 6-8 reps for three sets even if it's slightly assisted is better than my 8-5-3 with bodyweight.

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Old 11-15-2013, 11:19 AM   #1093
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Re: dabears progress thread

Rest day today... Yesterday I ate the following:

Noon: triple beef rice bowl

Post workout: 1.5 lbs of Turkey plus 1lb potatoes

Snack: 6 eggs cooked in bacon fat

I think I easily hit 3500 calories

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Old 11-15-2013, 03:34 PM   #1094
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Thought this was a great quote:

Quote:
You need to do two things to get stronger: add weight and do more reps. The answer has never been: lift light weights for high reps, or lift heavy weights for few reps. The answer remains: Lift heavy weights for high reps.

-Dan John
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Old 11-15-2013, 03:45 PM   #1095
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Quote:
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Thought this was a great quote:
I like that, but what people need to realize is you need to work up to high reps at heavy weight.

For example I started with sets of 2-4 at 225 on bench, now that I can easily get 8 reps I've moved up too sets of 2-4 at 245.
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Old 11-15-2013, 04:04 PM   #1096
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I like that, but what people need to realize is you need to work up to high reps at heavy weight.

For example I started with sets of 2-4 at 225 on bench, now that I can easily get 8 reps I've moved up too sets of 2-4 at 245.
yeah 100%, but I like the fact that you can still get serious progression / stronger simply by increasing reps and sets. (as long as you start off by going to your limit).

I was so focused on adding weight to the bar each session that before I started my cut in may I was tweaking back / other muscles constantly and just pushing myself too quickly, leading to form degradation & injury.

Something like this is how I'm currently structuring my reps and sets for example:

Week One: 38

Week Two: 310

Week Three: 312

Week Four: 48

Week Five: 410

Week Six: 412

Despite the weight not going up, you are able to push it for more volume! Once you "master" that weight, you find a new 8 rep / 3 set max (in this example) and start over. Basically I'm trying to master a certain weight as quickly as possible
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Old 11-17-2013, 05:36 PM   #1097
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Re: dabears progress thread

Blizzard here... Couldn't get into the gym parking lot since too many people were stuck. Got 8 inches of snow in 6 hours.

Shoveled driveway and sidewalks for time... 7:28

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Old 11-17-2013, 05:58 PM   #1098
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Blizzard here... Couldn't get into the gym parking lot since too many people were stuck. Got 8 inches of snow in 6 hours.

Shoveled driveway and sidewalks for time... 7:28

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hahahah that's fuucking awesome. I'm stealing that wod when it snows here. Hoping it's a partner wod though lol.


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Old 11-17-2013, 06:38 PM   #1099
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You drive the m3 in the snow?

This reminded me of the Seinfeld where Kramer has the rooster, and he is timing him running around the apartment building,

"Is that a good time"

"I don't know"

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Old 11-17-2013, 06:52 PM   #1100
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Shoveled driveway and sidewalks for time... 7:28
Lol
Good one

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