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Old 10-15-2009, 08:57 AM   #451
Kevin Perry
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10/15

Bench Press: 45 x 10, 95 x 5, 120 x 5, 140 x 5, 155 x 12

BP: 100# x 5 x 10
Dips: 30# x 3 x 10
Kroc Rows: 50# x 32/arm

5/3/1 is awesome. On the sucky side my weight dropped to 153 and it's been there since mon, just woke up like that all of a sudden but body comp is ridiculous I've been leaning out quick and feeling really energized and pretty strong lately.
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Old 10-15-2009, 10:33 AM   #452
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Apparently I've been doing the Kroc rows wrong...in that recent T-nation article with Jim Wendler he said the weight for Kroc rows is...something you can only do once but then make yourself do it another 20+ times....loosely paraphrased.
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Old 10-15-2009, 11:26 AM   #453
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yea I'll admit im not sure if im doing them right also, I picked up the 50 because it was heavy and did as many as i could and did some more until my arms could not do anymore. So then how many reps should we be doing it for? 20 then another 20?
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Old 10-15-2009, 12:18 PM   #454
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Thanks for the vid, here is the exceprt from the Jim Wendler article I was talking about:

Quote:
1. Do high rep dumbbell rows. These need to be done with the heaviest weight you can handle for 20+ reps. These are also known as Kroc Rows and do wonders for developing upper back, lat, and grip strength. Your goal should be "whatever dumbbell you think you can't do for one rep" x 50. Seriously.
- Jim Wendler

I've been using a 24kg KB at home since it's the heaviest thing I have right now but when I was in the gym I had gotten up to 65 pounds and that was heavy I was able to get 20+ but I'm guessing he means to go heavier?
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Old 10-15-2009, 12:20 PM   #455
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I guess so, well then i have the day off so back to the gym to grab the heaviest dumbbell and knock out as many reps as I can..
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Old 10-16-2009, 05:33 PM   #456
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10/16

BS: 45 x 10, 100 x 5, 135 x 5, 160 x 5, 185 x 5, 210 x 10
BS: 135 x 3 x 10
Leg Curls: 50 x 3 x 10

Situps: 3 x 15
Back Ext: 5 x 15

I am doing the boring but big template for prob up to 2 cycles just for some bodybuildingish size for the hell of it then I'll likely go to the triumvirate version, it gets kind of dull just doing low reps all the time and I've always wanted to train kind of like a bodybuilder for a couple months on assistance stuff to see what kind of gains I can get.
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Old 10-19-2009, 09:43 AM   #457
Kevin Perry
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10/19

Press: 45 x 10, 65 x 5, 95 x 3, 110 x 3, 120 x 8 , 65 x 10, 70 x 10, 75 x 10

Chins: 5 x 10 easy time to add weight
Incline DB PRess: 35 x 5 x 10

I was going through the 5 sets of 10 on the press but then I stuck with 3 and started thinking that it's pointless to really do it, that would just be too much work that I could easily just throw in a couple sets of DB presses. I thought it would work well but adding 5 x 10 is just overkill on those compound lifts especially if you go at it hard on the final work set for a rep pr. I noticed that I also balloon up pretty easily on chins and dips so why not just stick to those instead right? Keeps the workout shorter too.

Started experimenting with Vitamin D post workout today.
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Old 10-19-2009, 10:15 AM   #458
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Excellent. I definitely want some more data on how it works for people.

If you're not trying to gain weight though you may be in for a surprise.
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Old 10-19-2009, 10:21 AM   #459
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Yea I actually bought that brand off the site you linked and used your discount code, also got some mrm bcaa+G and I am going to work with higher fat post workout , not trying to gain weight merely experiment with nutrition
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Old 10-20-2009, 07:58 AM   #460
Kevin Perry
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10/20

Deadlift: 115 x 5, 135 x 5, 185 x 5, 225 x 3, 260 x 3, 295 x 6
RDL: 135 x 3 x 10
Lunges: 35 x 5 x 10
Hang Leg Raises: 5 x 15

Wasn't in the mood for power cleans this morning.
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