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Old 02-23-2010, 02:13 PM   #561
Kevin Perry
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2/23

Deadlift: 145 x 5 x 2, 185 x 5, 215 x 5, 255 x 5, 290 x 3, 325 x 7
Deadlift: 225 x 10 x 3
BB Lunge: 85 x 1o x 3
HLR: 30

My weight has actually dropped a bit, I'm sitting around 157# but lifts are going up so I have nothing to complain about, just need to work on eating more so I can get that weight up.
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Old 02-25-2010, 08:31 PM   #562
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2/25

Bench: 45 x 10, 45 x 8, 75 x 6, 105 x 5, 135 x 5, 155 x 3, 170 x 7
DB Bench: 40 x 15 x 5
Row: 60 x 28 each arm

Did some other stuff, bad idea. I need to be more conservative but I think after experimenting with different exercises I know what to focus on for hypertrophy while staying balanced and not doing too much to aggravate my shoulder.

Not sure if 170 x 7 is a PR or not have to check back.
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Old 02-26-2010, 07:44 AM   #563
Allen Yeh
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FYI:

http://www.tmuscle.com/free_online_a...edup_meatheads

I was reading through an older t-mag articles and came across that one. I think DeFranco's template would fit well into 5/3/1 for upper body hypertrophy.
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Old 02-26-2010, 11:28 AM   #564
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For what it's worth if you're looking for upper body hypertrophy I would do something like:

Main lift: 5/3/1

Assistance: Maybe something like 3:2 ratio of pulling to pushing for the sake of shoulder health. I do a fair amount of external rotation stuff and scap mobility that I don't log. Just as I go and depending on how I'm feeling.
+
Complexes for non competing muscle groups on an off/conditioning day or as a warm up. Like Dan John said in his article a while ago, more time on the bar works well to grow. Some Iso work could be done as well to push volume up without exhausting the CNS.
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Old 02-26-2010, 04:15 PM   #565
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Thanks guys, I put something pretty balanced together along split lines using those articles. I already do a ton of mobility stuff pre-workout so that saves my shoulder a lot, I think maybe my right shoulder is just prone to injury so I gotta be watchful of it.

I completely forgot about complexes, I will definitely use them.

2/26 end of wave 3

Squat: 45 x 10, 45 x 8, 105 x 6, 145 x 5, 195 x 5, 220 x 3, 245 x 8
F. Squat: 135 x 10 x 3
G. Mornings: 95 x 10 x 3
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Old 03-01-2010, 04:25 PM   #566
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3/1

Cycle 1 Wave 4 Deload

Press: 45 x 5, 55 x 5, 70 x 5

Dips: 10# x 10 x 5
Chins: 25# x 5 x 3
Incline DB: 45 x 10 x 5

So I've been reading a lot of Dan John's stuff and looking back at my progress. My deadlift, squat and Press I think are progressing nicely aside from the fact that my press is actually at a lower starting 1RM then from back in October. I feel like my bench just completely sucks though. Then again im being impatient considering it's only been a few months since my surgery.

I reread his mass made simple program and I want to do high rep squats. Other than that I don't want to do any massive change in programming, just work harder and add some mass.

The above is basically what my press days will look like, when the next cycle begins I throw in the complexes.
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Old 03-02-2010, 02:21 PM   #567
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2/5

Warm-up DJ Complex A
- Row
- Clean
- F. Squat
- Press
- Squat
- Good Mornings
45# x 2 x 8

Deadlift: 135 x 5, 170 x 5, 205 x 5, 135 x 3 x 10
Squat: 95 x 30
Ab stuff
Some Walking Lunges
Calf Raises: 25 x 3 x 12

Ok those complexes are not easy therefore I will do them from now on and get better at them. I thought I was not going to have enough energy for a third set so I stopped.

Complexes in place of other conditioning stuff from now on until whenever, high rep squats on lower body days to pack some pounds on.

also from now on im gonna put everything in set x rep format.
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Old 03-02-2010, 06:10 PM   #568
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Those complexes are not easy! Like all of Dan's stuff it looks easier on paper than it really is!
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Old 03-04-2010, 01:26 PM   #569
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3/4

Bench: 45 x 15, 45 x 10, 70 x 5, 90 x 5, 110 x 5
DB Bench: 45 x 4 x 15
DB Row: 65 x 30, 15 each arm
Seated Calf Raise: 20 x 4 x 12

Yea complexes on upper body days may not work. It's too much, I tried with just the bar and I got too numb and only got through half the second set, plus squatting and doing o-lifts in chucks feels too unstable.

I did get an excellent "pump" from the above though. Makes me glad the crossfitters stay out of this forum cause I'm enjoying moving into a more bodybuilding kind of approach.

oh yea, weighed myself this morning, sitting at 161 to my surprise.
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Old 03-04-2010, 09:47 PM   #570
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Quote:
Originally Posted by Kevin Perry View Post
3/4

Bench: 45 x 15, 45 x 10, 70 x 5, 90 x 5, 110 x 5
DB Bench: 45 x 4 x 15
DB Row: 60 x 30, 15 each arm
Seated Calf Raise: 20 x 4 x 12

Yea complexes on upper body days may not work. It's too much, I tried with just the bar and I got too numb and only got through half the second set, plus squatting and doing o-lifts in chucks feels too unstable.

I did get an excellent "pump" from the above though. Makes me glad the crossfitters stay out of this forum cause I'm enjoying moving into a more bodybuilding kind of approach.

oh yea, weighed myself this morning, sitting at 161 to my surprise.
I came to a similar realization regarding bodybuilding. Having no organized sport to compete in makes one a bodybuilder, exercise enthusiast... former athlete.

Not to say we're all done as athletes, but my athletic career is in a ~5 year and counting hibernation.
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