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Old 01-30-2007, 12:51 PM   #1
Jeff_Dale
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Increased strength and mass here I come:
Starting #'s
1x squat=216
1x press=125
x1 D.Lift=325
x1 bench=200
x1 row=150

Did 2 weeks of squat only incorporating WOD's too.
Now I am going to a strength regime only. I'm in the 3rd week now and will begin to push the envelope now as I will be going harder than ever before and lift more than I ever have before. I don't know if I can keep up with the programs pace but will tinker with it if I run into issues. I'm a bit nervous...

2007-29-1(week3day1)
5x5 squat 95,120,140,165,185(3525lbs)
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Old 01-30-2007, 01:06 PM   #2
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2007-01-30(rest)
2000m row
L-sit 10sec.x3
knees to elbows 10,7,8
vertical leap test=23" up from 18" 11/06
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Old 01-31-2007, 10:36 AM   #3
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2007-1-31(week3day2)
4x5 squats=95,115,140,140
5x5 press =70,80,95,110
4x5 DL =165,195,230,265

WARM UP-
2000m row

SQUATS- felt heavy on 5th rep of last two sets. Getting strange pin point pain in inner left knee at joint. Maybe knees are extending to far over toes? I can recreate pain with air squats when I push knees out too far. I'll try not pushing knees out so much and concentrate on keeping knees from extending over toes too much.

PRESS-felt fine- no issues

DL- got heavy on last set, switched to alternate grip for last 4 reps. feeling same pain in left knee during dl too, less apparent though.

Stretched the hamstrings afterwards. My lower back still wants to round a little at the bottom of the squat.
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Old 02-01-2007, 12:13 PM   #4
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RESTDAY
Worked on snatch, snatch catch, overhead squat, front squat and Sott's press form.

I created a .xls template for PM Mass regime. If you'd like a copy, send me a pm and the email address you'd like it sent to.
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Old 02-02-2007, 10:44 AM   #5
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**************DAY 1 OF PM MASS PROGRAM*************
WEEK1DAY1
warm up= 1k row and shoulder work with band.

FRONT SQUAT- Prescribed as 60% of clean. My clean is weak, 155. so that means I'm only supposed to front squat 95 lbs. That felt like a warm-up set, so I increased percentage to 70% which put me at 105 lbs.

STANDING PRESS-Prescribed as 60% of press. My 1RM press is 125, so that put me at 75 lbs. That felt light to but I went ahead and used that weight for all 6x6. Should I be struggling in the last set of the 6x6. I know I'm new to lifting but shouldn't I be lifting heavier if I wanna grow??

WEIGHTED CHINS-Prescribed as 60% of my 1RM weighted pull-up. My 1RM is 55, so that put me at 33 lbs. I can barely do 3, let alone 6x6. Decreased by 1/2 to 15 lbs and was able to kip the last set and finish. That percentage didn't seem to translate well to the chins.

ABS/BACK- Did hanging leg raises 12,12,12,9 and good mornings with 45lb plate 15,15,15,15. I need a GHD...
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Old 02-04-2007, 06:48 PM   #6
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SAT/SUN OFF DAYS
SAT-Did some snatch work and overhead squat stuff.
SUN-Took kid to park and did some pull-ups, single leg squats, dips, box type jumps 38", general monkeying around...While at the park I discovered I can dunk a tennis ball again, I haven't done that for atleast 10 years!! Vertical leap is about 26 inches and getting larger every month.
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Old 02-19-2007, 10:31 PM   #7
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Front Squat: 120 6 x 6
Standing Press: 85 6 x 6
Weighted Chins: 15 6 x 6
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Old 02-21-2007, 09:52 AM   #8
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Week3Day3 Wed 07/02/21

Push Press: 100 6 X 6
L-pull-up: 15 6 X 6
homemade ghd work
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Old 02-23-2007, 11:24 AM   #9
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Week3Day5 Fri 07/02/23

Deadlift High-pull: 135 6 X 6
Push-Pull Circuit 10 min. (5 pull-ups & 5 ring push-ups) 14 rnds
70 pull-ups
70 ring push-ups
not really more work load, but it is more work than the standard push-ups i'd one in the previous posts.

Added tabata squats (20reps all 8rnds)
I feel like my legs have been on vacation the past 3 weeks, not enough training for them I feel. I don't think they'll be growing with this little stimulus.

Next Friday will be the testing day for the following cycle, I'm interested to see if I'll set any pr's. I've been doing mainly strength training for last two months. I did get a pr in 500m row of 1:27, so things are looking good!

I've been eating 3100-3300 cal consistantly on workout days and around 2900-3100 on non work out days.

I am up to 179 lbs from 170 at the start of the year. I have added on a mix of muscle and fat. Upper abs still visible but there is noticeable fat around middle. I pretend not to mind, but don't like the extra jelly on the belly.
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Old 02-26-2007, 10:11 AM   #10
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UNLOADING WEEK4DAY1 MON 07-02-26

Front Squat: 110 6 x 3 (oops, I did 6x6)
Standing Press: 75 6 x 3 (did 5 sets before I realized my error)
Weighted Chins: 12.5 6 x 3
sit ups and romanian DL

36yo 6'2"
2007-01-01= 169lbs. ~6%bf 31.5" waist
2007-02-26= 179lbs ~10%bf 33 inch waist

After 2 weeks of the Starr beginner program and 3 weeks of hypertrophy Mass Gain cycle, legs have grown .5" larger. I'm hoping to see strength gains at end of this week when I set new 1rm for following cycle
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