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Health & Fitness
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Old 10-25-2012, 12:39 PM   #1001
DylloS
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Great workout today

Hang squat: 3x5: 225lb
Superset
Saws: 3x10 (buddies didn't get to do them with me the other day haha
Hang squat?

I'm doing this when I get home from work

Workout of the day:
3x5 Back Squat
3x10 Bench Press with speed reps.
Lighter weight with faster movements.

21-15-9 reps for time
Ring Dips
95lb Front Squat

Tabata Seated Dips
8 rounds
20 seconds on 10 seconds rest
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Old 10-25-2012, 12:45 PM   #1002
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My whole post didn't load at first. I edited it



Hang squat is a hang clean and basically catching it down into a squat.
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Old 10-25-2012, 12:48 PM   #1003
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Great workout today

Hang squat: 3x5: 225lb
Superset
Saws: 3x10 (buddies didn't get to do them with me the other day haha

Box squat: 3x5: 385lb
Superset
Trx partner rows with fat gripz: : 3x10 (feet pinching around partners wAist)

Barbell RDL: 3x5: 295lb
Superset
DB incline bench: 3x5: 85lb

Finisher: core. Too long to explain. Basically you're in a push-up position with your feet pushing on a wall. 20 seconds. Then bring one leg to your chest and the other pushing the wall. Switch. Then bring your right leg across to the left side of your chest. Switch. Then a mountain climber. Remaining in a plank. Rest 10 seconds Inbetween each.


GO!
For some reason it didn't load. I added the rest
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Old 10-25-2012, 03:32 PM   #1004
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F@ck! I need to get my ass down to CSULA on my off day. LOL!
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Old 10-25-2012, 03:43 PM   #1005
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My whole post didn't load at first. I edited it



Hang squat is a hang clean and basically catching it down into a squat.
that's what I figured

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Originally Posted by M3Inline6 View Post
F@ck! I need to get my ass down to CSULA on my off day. LOL!
I'm jelly
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Old 10-25-2012, 03:48 PM   #1006
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that's what I figured



I'm jelly

I'll be jelly - literally - after he sends my sore ass home packing after one of those workouts.
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Old 10-25-2012, 09:23 PM   #1007
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thanks fellas. todays was really good. dont even want to feel my abs/legs tomorrow.
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Old 10-26-2012, 02:15 PM   #1008
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thanks fellas. todays was really good. dont even want to feel my abs/legs tomorrow.
How are your abs/legs feeling today bro?


P.S. Today is squat/shoulder press/chin-up day.
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Old 10-26-2012, 02:29 PM   #1009
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I'm going to lower my deadlift weight and try 3x5 tomorrow. My form was sh1tty on 1x5 at 275 and I want to correct that.
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Old 10-26-2012, 02:58 PM   #1010
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I'm going to lower my deadlift weight and try 3x5 tomorrow. My form was sh1tty on 1x5 at 275 and I want to correct that.

That's a great way to self-check your ego. Well done! More people should follow a similar methodology (..when they realize that the weight is too much to maintain proper form/ROM).
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Old 10-26-2012, 03:01 PM   #1011
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I'm going to lower my deadlift weight and try 3x5 tomorrow. My form was sh1tty on 1x5 at 275 and I want to correct that.
I did exactly that, and it helped tremendously. I was doing 1x5 at 280 on stronglift routine, switched programs and went for 3x5 at 255 and hurt myself. Be careful what weight you pick, because three sets is WAY more fatiguing than one, regardless of weight, I've noticed I need to be extra mindful of form on last set since I'm burnt out. But you feel it way more the next day, not a fan of the 1x5 all out deadlift.
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Old 10-26-2012, 03:03 PM   #1012
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That's a great way to self-check your ego. Well done! More people should follow a similar methodology (..when they realize that the weight is too much to maintain proper form/ROM).
It's especially hard for someone trying to get stronger like me lol. I know for a fact 3x5 at 225 will be more exhausting than 1x5 at 275 though so that helps me.

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I did exactly that, and it helped tremendously. I was doing 1x5 at 280 on stronglift routine, switched programs and went for 3x5 at 255 and hurt myself. Be careful what weight you pick, because three sets is WAY more fatiguing than one, regardless of weight, I've noticed I need to be extra mindful of form on last set since I'm burnt out. But you feel it way more the next day, not a fan of the 1x5 all out deadlift.
Yea I'm dropping to 225
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Old 10-26-2012, 03:05 PM   #1013
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I did exactly that, and it helped tremendously. I was doing 1x5 at 280 on stronglift routine, switched programs and went for 3x5 at 255 and hurt myself. Be careful what weight you pick, because three sets is WAY more fatiguing than one, regardless of weight, I've noticed I need to be extra mindful of form on last set since I'm burnt out. But you feel it way more the next day, not a fan of the 1x5 all out deadlift.
You just need to rest more. You probably didn't allow yourself enough recovery time. I was previously doing a 5 x 5 style program (..with weight ranging between 225 and 275) prior to moving to a progressive approach, and I never hurt myself.........but I'm also not racing a clock either.

Last edited by M3Inline6; 10-26-2012 at 03:06 PM.
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Old 10-26-2012, 03:10 PM   #1014
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Rolled out of bed and my abs literally tensed up like a cramp. Pretty brutal. Went to lift just now but nothing worth posting. Random stuff
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Old 10-26-2012, 03:13 PM   #1015
M3Inline6
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Rolled out of bed and my abs literally tensed up like a cramp. Pretty brutal. Went to lift just now but nothing worth posting. Random stuff
My abs have historically cramped up during/after extended/isolated ab work. It's so weird. It happens whether I'm hydrated or not.
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Old 10-26-2012, 03:33 PM   #1016
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You just need to rest more. You probably didn't allow yourself enough recovery time. I was previously doing a 5 x 5 style program (..with weight ranging between 225 and 275) prior to moving to a progressive approach, and I never hurt myself.........but I'm also not racing a clock either.
I know exactly what I was doing, and now that I'm in the heavier weight range my bad habits caught up to me. I would do a set of 5, and I would set myself, lift the bar up, then go down, touch the bar to ground, and lift it again. This led to being tired and bad form

This week I would set bar back on ground, let go of it, stand up and catch breath, then go for the next rep. Huge difference, and I felt like I could go much heavier next week!
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Old 10-26-2012, 03:37 PM   #1017
M3Inline6
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I know exactly what I was doing, and now that I'm in the heavier weight range my bad habits caught up to me. I would do a set of 5, and I would set myself, lift the bar up, then go down, touch the bar to ground, and lift it again. This led to being tired and bad form

This week I would set bar back on ground, let go of it, stand up and catch breath, then go for the next rep. Huge difference, and I felt like I could go much heavier next week!

Or that! Glad that you rectified it.
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Old 10-26-2012, 03:56 PM   #1018
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Or that! Glad that you rectified it.
I usually take 2 minutes timed on my phone between sets, probably more like 2.5 by the time I click the timer after set and then actually lift on the next one... I try and listen to my body, if I'm absolutely gassed I'll hold off but I like to maintain an intensity throughout, 2 minutes is usually more than enough to feel ready again.
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Old 10-26-2012, 03:59 PM   #1019
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I usually take 2 minutes timed on my phone between sets, probably more like 2.5 by the time I click the timer after set and then actually lift on the next one... I try and listen to my body, if I'm absolutely gassed I'll hold off but I like to maintain an intensity throughout, 2 minutes is usually more than enough to feel ready again.

That time may or may not increase as you get into the heavy poundage. After a squat set of....sayyyy.....375 lbs., there is no way that 2 minutes is enough recovery time for me.

Last edited by M3Inline6; 10-26-2012 at 03:59 PM.
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Old 10-26-2012, 04:26 PM   #1020
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That time may or may not increase as you get into the heavy poundage. After a squat set of....sayyyy.....375 lbs., there is no way that 2 minutes is enough recovery time for me.
As I've progressed, I notice that weights that felt very heavy before (say a 135lb bar) feel feather light and I have no problem lifting them around.

Do you still experience the same thing at a 375lb squat with say a 225 lb bar? Or is it still "heavy", but easily doable?
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