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Old 11-14-2011, 12:25 PM   #434
Kevin Shaughnessy
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Join Date: Feb 2010
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Quote:
Originally Posted by Eduardo Chile View Post
My first question is what are your goals?

Second, what you have written is the beginning of a plan but it needs to entail so much more.
1. Exercise Selection - Why did you pick the exercise? You enjoy doing it? You're hoping to supplement your squat, bench, press, deadlift, etc?
2. Intensity - Do you need more physiological changes or more CNS changes?
3. Volume - How are you going to quantify the amount of work you do?

Also, how are you going to progress week to week and your exercise selection should change as needed.

I hope these questions can help you formulate your own program and if you got some questions fire away.
Thanks Eduardo for your questions! I'll give them some thought. Your right that my program outline was vague, but it was intentionally vague. I want to just walk into the gym and pound away with whatever weight feels like a good idea. Sets across, ascending, whatever sounds the most enjoyable that day. I'll be trying to hit PR's every workout.

Monday November 14th

Front Squats
45x10
95x5
135x5
185x3
225x2
260x3 - 96%
265x3 - 98%
270x3 - 100%
255x3 - 94%
245x2x3 - 90%
225x3 - 83%
215x3 - 79%

Result: 5# PR


So this little experiment has already proven itself wildly successful and its only the second FS workout! This is a 12.5# PR set just 5 days after FSing a hard 257.5x3. Squatted without the mirror and it felt way, way better. I could feel the subtle shifts of my balance and could focus better on maintaining form. I'm going to rest another 5 days before front squatting again. If it worked this time why wouldn't it work again? I'm also going to stick with doing 8 heavy worksets.

BB Rows
135x5
175x5
205x5
225x3


Weight felt heavy and I felt sluggish, so I stopped there.

Press
45x10
75x5
95x5
115x3
135x6
135x5
130x2x4
115x3x5


Kind of disappointed I only got 6, but I wasn't wearing a belt and the bar got pretty far in front of me on some reps. Second set I cleaned up the form and it showed. I'll try and get 7-8 w/ 135 next press workout. I had 5 with 130 but I accidentally bounced the bar on my sternum and it killed the fifth rep. I need more practice. Rested 5 minutes but still failed on the 5th rep of 130. I think that was a genuine strength issue because my form was pretty crisp. Backed off with a couple sets of 115 while practicing strategic lay-backing. Seemed to work. I hope I didn't destroy my pressing muscles for a week with this.

Shrugs
135x5
225x5
295x5
315x5x5
315x12


Was done from 1 pin lower than last week, Last set was done with a hook grip, BIG DIFFERENCE.

Good workout!
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