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Old 08-24-2007, 09:05 PM   #51
Daniel Myers
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Friday 8/24/2007


Light repetition day.


Reverse Curls: 30x10 50x2x10

Dips: 0x10 45x2x10

Pullups: 10 6

Incline DB Press: 60x10 60x8

Pullover: 70x10 70x8

Seated Calf Raise: 115x15 125x12

Upright Row: 85x2x10

Straight-Leg Deadlift: 235x8

Surgs for teh Tarps: 225x2x8


A few hours before this workout, I ate a gigantic New Mexican meal with my parents at one of the better restaurants in town. Then I came home and went into a two hour food-induced coma nap. Ordinarily I would have pushed the SLDL harder and thrown in some front squats, but just wasn't feeling that today. It could have been dangerous for everyone involved.

Pullups are weak. I can do that first set fairly well, but then don't have much stamina for more sets. I should probably add a couple of sets of 5-10 to my warmup to build up some work capacity. We'll see if I actually decide to do that.
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Old 08-27-2007, 05:38 AM   #52
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Sunday 8/26/2007


Return of son of heavy day.


Skwat:
135x8
185x5
225x3
255x1
275x1
295x1
315x1
295x3
Bench Press:
95x8
135x5
155x3
185x1
205x1
225xfail
185x5
Hamstring Curls: 80x4x8

Pullups: 4x8

Standing Ab Pulldowns: 100x10 110x2x10


I'm considering 315 to be my PR. As I've mentioned before, I got decently strong at squats a few years ago (interestingly, that was the only lift I was any good at), and hit 330 once. I think those reps were too high to really count, though, so 315 is my all-time best in a legal depth squat.

"Master of Puppets" came on the radio right after I loaded the bar with 315. There is no better song for getting pumped up. I intentionally waited for the massively heavy bridge section before I did the lift.

Trying to hit 225 on the bench was a mistake. It was just too big of a jump and I got buried on the bottom without the strength to reverse it. I always bench in the rack, and I recommend you do too. I guess I could count it as a heavy negative rep.

205 to 225 is a 10% jump, so I really just need a smaller increase. If I can triple 205, then I can probably do 5% more -- 215 -- so I'll try that next week. Then I'll get 225 on the increase after that. I would really like to bench 225, since I've always been the world's worst bencher, and that would be an actual respectable weight. I just need a few more weeks, and then I'll take it.

Two plates on each side! RAWK!
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Old 08-28-2007, 08:20 PM   #53
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Tuesday 8/28/07


Medium heavy set day.


Curl: 45x10 85x3x5

Overhead Press: 85x5 115x3x5 + 10 lockouts

Power Clean: 135x4 155x4 175x4x1

Bench Press: 135x5 165x3x5

Bent-Over Row: 135x5 185x5

Skullcrusher: 45x8 65x8,8,5

Full Front Squat: 135x5 185x3x5

Deep Breathing in Front Squat Position: 185x15

Light Stretching Pullovers: 20x20


Improved on every movement, either by weight, reps, or overall feel.

The last two exercises are a nod to the classic breathing squat thing. The old-timers had a near universal belief that deep breaths with a heavy weight on the back would "expand the rib box" and build the upper body. The light pullovers were done to stretch the connective tissue of the torso. John McCallum was nigh fanatical about this exercise combination.

Modern sources say this is all physically impossible -- it's more likely that loaded deep breathing develops the various small muscles between the ribs, giving the appearance of a larger torso Regardless, I decided to throw in some deep breaths holding the bar racked in front of the shoulders. It was fun.

I'd also like to experiment with deep breathing quarter squats. The same idea, but with a much greater load.
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Old 08-30-2007, 10:24 PM   #54
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Thursday 8/30/2007


Tinkering day. It's all about the pump, baby.


Hip Abduction: 60x3x10 x right side

Push-ups: 30 20 10

Wrist Curls: 45x10 65x10 95x2x10 115x8

Reverse Wrist Curls: 45x2x10

Lateral Raises: 15x10 25x10 30x8

Barbell Front Raise: 45x8 65x8 55x10

DB Hammer Curls: 35x8 30x8 25x8

Cable Tricep Pushdowns: 60x10 70x9 60x10

Rotator Cuff: 12x2x10 x each side

Handstand holds against the wall


Handstands felt good. I found the right distance from the wall, and got the right amount of backbend to keep my balance -- I was able to kick off the wall and hold a free handstand for a few seconds.

I probably won't be attending adult gymnastics classes for the near future -- I'm leading a middle school confirmation group at my church -- so I'll try to include a little handbalancing practice on these tinkering days. Realistically, I wasn't getting much direct coaching at the classes, so it's not a huge loss.

Other than the handstands, this workout broke every single P-Menu guideline for proper exercise. I might do some cable crossovers next week.
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Old 09-03-2007, 09:23 AM   #55
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Sunday 9/2/2007


Another limit day.


Skwat:
135x8
185x5
225x3
255x1
275x1
295x1
315x1
295x3

Bench Press:
95x8
135x5
155x1
185x1
215x1 (PR)
195x4

Deadlift:
225x4
275x2
315x1
335x1
365x1

The 315 squat was super ugly. I lost my arch coming out of the bottom and ended up doing a max effort good morning thing, which was not what I was going for. Still, I made the lift. I own 315.

Bench is coming up, slowly but surely.

I'm not sure how to work the deadlift into this style of training. My current plan is to deadlift on the limit day, but only every other week; trying to pull all the time seems to hard on the body. Maybe do high pulls on the other limit days.

Another choice would be to follow a Westcyde-type thing, and do one lower and one upper exercise on limit day, and then rotate them every three weeks, or when I start to get stale. So, I would squat for three weeks, then switch to deadlifting for three weeks, and then back to some kind of squatting movement. That would work, but I don't want to do a bunch of variations, and I'm concerned that switching back and forth all the time would slow my progress -- as soon as you're into the groove, you have to switch exercises, and then there's a period of adaptation when you come back to a lift you haven't done for three weeks.

Also, I'm going to make it official: I'm not doing the powerlifting meet next weekend. I ran into some stuff back in June/July that required me to take some time off and change the focus of my training. Basically, I pushed too hard, and wound up hating lifitng and my life. It was kind of weird, actually. I'd read that overextending yourself could cause irritability and mood issues, but I'd never experienced it personally. After I took some time off and changed my workouts I went back to normal right away, but I didn't have any motivation to train for the meet.

I could just show up and lift on Saturday, and I see the wisdom there. You know, just go kill some iron, meet some people, and get some experience. Except I crunched the numbers and it would cost almost $100 to compete. I would need to register, pay late fees, get a federation membership, and buy a singlet, and I'm not willing to lay out that much cash for a learning experience. Someday soon, I'm going to compete in a strength sport -- just not next weekend.

Whoa, that was a long post. Something about heavy day makes me wax eloquent.
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Old 09-04-2007, 07:41 PM   #56
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Tuesday: 9/4/2007


Medium full-body-type thing.


Curl: 45x10 85x3x5


Overhead Press: 85x5 115x3x5
-- Try 120 next week


Power Clean: 135x4 155x4 175x4
-- Stay at 175 for at least one more week


Bench Press: 135x5 170x3x5


Bent-Over Row: 135x5 185x3x5


Close-Grip Bench Press: 135x5 145x2x5


Front Squat: 135x5 195x3x5
-- This is a PR for sets of five, I think


DB Side Bend: 120x2x10 115x2x10


I made a little breakthrough on the press. Instead of looking at myself in the mirror as I lifted, I started looking up at the bar as it rises. This puts a little more bend in my back and keeps the bar path straight, with no forward lean. I still need to get used to it -- in particular, I need to find the right amount of back lean -- but it definitely felt stronger.
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Old 09-07-2007, 06:06 AM   #57
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Thursday 9/6/2007


Tinkerin'.


Wrist Curls: 45x10 95x3x10


Push-ups with feet elevated: 3x20


Incline DB Curls: 35x5 30x10 25x10


Triceps Pressdowns: 70x2x10 60x10


Lateral Raises: 25x3x10


Handstand holds against the wall
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Old 09-08-2007, 08:59 AM   #58
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Friday 9/7/2007


Second full-body day of the week.


Reverse Curl: 30x10 50x2x10


Dips: 0x10 55x2x10


Pullups: 10 9.5
-- Couldn't quite finish out the last rep


Incline DB Press: 55x10 60x9


Seated Calf Raise: 90x10 125x2x10


Pullover: 70x2x10


Straight-Leg Deadlift: 185x5 225x5 245x5 275x5


Shrug: 225x2x8


Pretty decent session. Dips, pullups, and presses were all strong and improved from two weeks ago. I went heavier on the SLDL than I would have on a normal "light" day, but I'm already planning to skip Sunday's heavy session (for a scheduled blood donation) and use the next week for a little break and deload.
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