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Old 10-16-2008, 09:22 AM   #131
Kevin Perry
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Quote:
Originally Posted by Allen Yeh View Post
I think you were too far forward on the reverse hypers? Heh...just maybe.
Hell I thought I was far enough up on it but every min coach says "Get your hips up more, not high enough, more." I was about to die at the end of each set.

As for the close gip bench, hands were slightly more inward then normal, not sure as the exact length from the center of the bar. It just made my left wrist bend back really far which hurt.
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Old 10-18-2008, 09:21 PM   #132
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well today was a um interesting day and as I type this it is a little difficult to type as I hurt my finger in an accident at work when it was caught in the espresso machine when i was shutting it down. Very painfull experience, luckily only sprained it though it did get torn up pretty bad and the cuts went deep.

anyways

10/19

Muscle SN + OHS + SN Balance: 55# x 4 x 3 + 5 + 3

Squat: 180 x 10, 195 x 10, 210 x 10

Press: 110 x 3 x 5

Incline DB Press: 25# x 4 x 12, 10, 8, 8

BB Row: 95 x 1 x 8, 105 x 1 x 8, 115 x 2 x 8

DB Front Press: 25# x 4 x 8

Form is getting much better on the lifts and so is flexibility. Luckily the machine did not do any damage to my finger so it shouldnt hamper any future lifting.
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Old 10-21-2008, 06:23 PM   #133
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10/21

Felt pretty sick today when I started working out, mainly doing the power cleans..

Hang Clean+ FS +Split Jerk: 40kg x 4 x 3

RDL: 135 x 10, 155 x 10, 185 x 10

Close Grip Bench: 135 x 3 x 10

Bent Over BB Rows: 50kg x 4 x 8

Pullups: 15, 11, 7

GHR: 10, 10, 8

The first excercise I just felt kind of sick and it was probably from the milk I drank earlier as I drank a lot of it. Wasn't too bad though, the close grip felt better today and the GHR was great. I adjusted the table and was able to make full extension on it with no issues and really felt it.

Anyways, weight is steady at about 151lbs. Not sure about BF% probably around 11 or 12% now especially after all the junk food from the past couple of weeks. I guess it would be a good time to start cutting some of that out and leaning up. I really want to move up to at least 160 but since it's pretty much a no no right now I should just focus on lifting and dieting and overtime slowly work up the weight. Might be better that way actually, I dont know. Too much to think about and I'd rather keep it to simplicity.
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Old 10-24-2008, 04:54 PM   #134
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10/24

CFWU x 3

KB Combo: 25# x 4 x 5 Swings to shoulder + 5 OH swings + 5 OH Swings w/180* turn

C&J: 40kg x 3 x 5

Bench: 120 x 10, 125 x 10, 135 x 10

DB Flies: 25# x 1 x 8, 20# x 2 x 8

Ring Dips: 25# x 3 x 10, 10, 8

Hanging Leg Raises: 3 x 12

Pretty good day. Form is getting tons better on the C&J. the DB flies really hurt my right shoulder so I dropped the weight but it still bothered me. Not sure if I will continue with flies, my strength with DB's is not good.

Diet has been slightly off but not to bad. Throwing in IF here and there and have been lucky to get some wild game in a few times the past week.
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Old 10-29-2008, 07:41 PM   #135
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10/27

Combo Lift: Muscle SN + OHS + Pressing SN Balance 24kg x 4 x 3+5+3

Squat: 225 x 5 x 3

Pwr Clean: 50kg x 3 x 3

GHR: 3 x 8
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Old 10-29-2008, 07:54 PM   #136
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10/29

Hang Clean + FS + Split Jerk 40kg x 4 x 3

FS: 135 x 5 x 3

Press: 115 x 5 x 3

DL: 116kg x 5 x 1

Weight felt really heavy today even the 40kg. And my form felt kind of off on everything. The DL were pretty damn heavy. I knew that my strength was going to suffer in some areas. Im tweaking it up to be more SS friendly and keeping the combo lifts and probably dumping any un-needed stuff. I still want to work some hypertrophy but it won't be a priority i'll just throw in a exercise here and there. The combo lifts even at such a light weight are very taxing. My form is getting tons better on the lifts though, another coach commened on my form and asked when I was going to compete so that felt pretty good.

I do feel some extra pounds are needed. At least 10. My diet has been slowly reflecting that. I've been stocking up on very carb heavy items and i'll probably see about going GOMAD again but no longer than 5 weeks maybe 8. Hell i'll eat anything and im trying to turn eating into a competition seeing how much more i can eat each time. So it may not be clean but I just want to be a strong mofo right now. I think 160lbs is a good number to shoot for, maybe after that I could look to 170 so long as coach does not object.
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Old 11-01-2008, 10:15 PM   #137
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11/1

CFWU x 2

Squat : 230 x 5 x 3

Bench: 145 x 5 x 3

Pwr. Clean: 95 x 3 x 5

Weighted Dips: 30# x 3 x 8, 8, 4

OHS: 95 x 5 x 3

Rows: 115 x 4 x 8

With the exception of the squat, I pretty much blasted through this whole workout today. The squats were feeling pretty heavy no doubt from the lack of heavy weight used over the past several weeks but I think I can adapt to this quick if my calories are up. The OHS and PC just felt solid. I think im really starting to get my form down on the power cleans, I could really feel the weight moving fast after hitting my thighs and my arms did not bend early.

My benching strength is just poor and I hope to really get this up. I'm really hoping for a 200+ bench after a few more months, hopefully before the years end.

Diet wise... that's a different story. Im feeling more pudgy then normal and I'm sitting at 151. But that's entirely due to my rather poor food choices. It's only temporary, for at least 6 weeks maybe 8. I just want to gain at least 10 lbs fast and worry about composition later.
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Old 11-03-2008, 06:20 PM   #138
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11/03

CFWU x 2

Pressing SN Balance: 30kg x 3 x 3

Squat: 235 x 5 x 3

Bench: 150 x 5 x 3

Pwr. Clean: 100 x 3 x 5

Chins: 2 sets 16, 11

GHR: 2 sets of 8


My diet has been crap. I am just having some difficulty getting the calories in. The lifting was alright today, not my best but not bad either.
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Old 11-06-2008, 05:33 PM   #139
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11/6

F. Squat: 145 x 5 x 3

Press: 120 x 5 x 3

Deadlift: 250 x 1 x 3, 250 x 1 x 4

Chins: 25# x 3 sets 10, 7, 5 reps

Threw in some curls and calf raises for fun.

So im running into some issues with the deadlift. This should be a very manageable weight yet my body would not move it. Had the same issue last week and could not complete all 5 reps. I know my sleep and diet have been pretty sound this week so the issue may be a form issue, maybe a recovery issue? Not sure.

I've gained a pound so far. Trying to eat as much as I can when I can.
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Old 11-07-2008, 11:34 AM   #140
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Have been looking around at some other programs and came accross one on T-nation that seems pretty interesting. It's one of a 3 choice program, either squat, deadlift, or clean and jerk focused done at high reps. I like the squat program best as it can be done 2 - 3 workouts per week with either 2 x 10 reps or 1 x 20 reps. 1 x20 reps obviously being too much probably.. that would be fin to try at least once sometime though. I may just give the squat one a go as I was doing sets of 10 a few weeks ago and really enjoyed it. Maybe try it tomorrow to see how it feels.
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