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Old 06-20-2011, 07:59 AM   #331
Eduardo Chile
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Quote:
Originally Posted by Kevin Shaughnessy View Post
I took some measurements and my stance is about 16 1/2 inches inside the heels. My hips are 16 1/2 inches in width, and my shoulders are 18. This is a bit of a realization as I didn't know I was inside shoulder width. I'll be moving them out to 18 next workout and see how it goes. Do you have any recommendations based on my measurements?

Good catch with the shoulders rising and the hips not. Thanks. I'll be focusing on moving them together next workout. I think the heaviness of the bar threw me off. What do you mean by my timing being off?
It's more about relative measurements, and getting yourself in a good position. With low bar and a very narrow stance you likely have a large distance from your hip to the bar versus a wider stance. I would squat at least shoulder width apart.

Plus, you need to keep your knees apart.

What I mean by timing is your body/brain are used a certain speed and timing on when to work on raising your chest and hips. Since you were slower than usual you tried to raise your chest/shoulders before you were in position.

I try to try to throw my neck into the bar when I start back up. My problem is I can good morning the weight a bit and this works for me. I've learned this through experience, and you might need a different cue to fix your issue.
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Old 06-21-2011, 01:49 PM   #332
Kevin Shaughnessy
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Tuesday June 21st

Hang Power Clean
177.5x4x2


My form was shit, completely all over the place, looping bar path, racking low (argh me wrists!)... I`m taking this as a sign to start progressing HPSnatches for awhile. The good news is I tried a few reps with 95 pounds and it felt light as air.

Squat
95x10
135x5
185x5
225x3
265x5x5


Here is my new master plan: because any maximal effort degrades my form to an unacceptable extent, I`m going to switch intensity day with a DE day, and work various corrective exercises like knee band squats, wide stance box squats, and single leg work. But first I`m going to progress intensity day to a 320 (really 315)x5 squat because I`ve had that goal for almost a year and I just want to get it done already.

Wide Stance Box Squat
220x5


It felt like I had 10 reps in me, which is good because it means more room to progress.

CoC #2 Static Holds R
7 (seconds)
10
6 (parallel)


For reasons unknown, I couldn't get that last MM closed on any of these sets. And the last was only to parallel. Oh lawd...

MMkay so it turns out the scale I have is 10 pounds off, so I really weigh around 212-214 (the scale when unloaded points to 2 so iunno). So, I've gained 4-7 pounds in the past 5-6 weeks. Still faster than I would like. I have daydreams about not having a gut, but I think I'll wait till I'm benching at least 275 and squatting 400+ to worry about not being a fatty-fat-fat.
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Old 06-22-2011, 12:56 PM   #333
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Wednesday June 22nd

Bench Press - Paused
45x10
95x5
115x5
135x5
165x3
185x1
205x1
215x0
155x4x4
165x1x4


I'm going to try something different for my upper body, basically I'll have a heavy day where I bench for volume (4-7 sets of 2-5) in the upper ranges of 1RM (75-90%), a medium day 48 hours later where I close grip bench for volume (5 sets of 5-8 reps, 70-80% of max) and a light hypertrophy day where I do 50-55% of max with minimal rest. Each of these days I'll do bodybuilder style assistance on the press 4x10 1-2 minutes rest, 3x5 row LP, and one burn out set of 30 barbell curl adding weight in an LP. I'll auto-regulate the volume to an extent, going for PR's when I feel strong.

Seated Dumbbell Press
30'sx4x10


Could really feel the upper back working.

Pendlay Row
160x3x5


Easy.

Barbell Curl
45x30


I got alot of arm growth doing dumbbell rows for 30 reps, hopefully I get the same effect with curls.
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Old 06-23-2011, 01:41 PM   #334
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Thursday June 23rd

CoC #2 Static Holds R
12
10
11 (2 MM off)


Why the hell cant I close the gripper all the way? I'm like a MM off again. I'm going to take until sunday off, that should do it.

CoC #1.5 L
1 rep
20 second hold 2 mm off


Front Squats
45x10
95x5
115x5
135x3
185x2
210x3x3


http://www.youtube.com/watch?v=eSfnj52V51U

Wide Stance Box Squat
225x5


http://www.youtube.com/watch?v=AnAvdG82noA
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Old 06-24-2011, 01:14 PM   #335
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Friday June 24th

Close Grip Bench Press
45x10
95x5
125x5x8


2 min rest, pretty easy.

Seated Dumbbell Press
30'sx4x12


Barbell Curl
47.5x30


I seem to have suffered a mystery injury in my tailbone. The same thing happened 2 years ago and crippled me for a week, maybe its not as bad this time because I'm alot stronger. Squatting tomorrow is out, I tried a set of 10 at 95# and fuck, it was really painful.

Chins
50 reps


Was at the park with my dog and decided to hit up some hammer grip chins, one set turned into two turned into three, and I continued on when I got home. Started with sets of 5 but dropped to mostly sets of 3 with an occasional 4 or 2. I like this style of training chins, that is just doing them when I feel like it (today that was in between commercials). Took me about 90-120 minutes to finish all 50. Way more time efficient than GTG too.

I'm feeling minimalist so I'm going to strip down my program. Nothing but squats, bench, row, and lots of BW chins (and corrective squat exercises for the time being). Going to hit each real hard though, lots of volume. We'll see if thats enough to drive up the deadlift.
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Old 06-25-2011, 01:16 PM   #336
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Saturday June 25th

Squats
45x10
95x5
135x5
185x5
225x3
265x2
300x5


Finally, a PR. Was pretty tough, first time in a long while I legitimately wondered if I could finish the set (although that might be due more to the fact that I haven't done hard squats in awhile, rather than working at the limit). Erectors cramped up a bit. I got a vid from the front, and the knees out looked pretty good actually. Not perfect, and it looked like I should probably get my knees out more on the descent, but again, not bad. Good enough to keep intensity day in.

http://www.youtube.com/watch?v=AbR1Yuot8EI

Wide Stance Box Squat
230x5


Getting grindier.

Bench Press
102.5x10


1-:30 seconds rest, still easy. Going to do all work on tues/thurs/sat.

Those chin ups yesterday have taken alot out of me today. I guess theres something to be said for resting 2 hours between sets. Lats are sore as fawk.
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Old 06-26-2011, 04:40 PM   #337
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Sunday June 26th

Chin Ups
55 reps


10 sets of 5, done over 3 1/2 hours, then 5 singles done in 5 minutes. By that point I felt it was best to give my biceps their rest. I think I'll try 1 pull up on the minute for 60 minutes on tuesday night.

Tried to close CoC #2 and couldn't get the handles to touch once.
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Old 06-27-2011, 04:07 PM   #338
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Monday June 27th

Squats
45x10
95x5
135x5
185x5
225x3
270x5x5


Feel really good man, relaxed and euphoric. Endorphins, tasty. I'm not sure if I should do 1 more 5 pound jump and then deload, or just deload next week. I think I'll do another jump. Wore my knee sleeves today for the first time in months, since its pretty stupid not to considering they add nothing to the poundage I can lift but add a measure of safety.

Wide Stance Box Squats
235x5


These are getting tough, and starting to produce significant hip flexor pain. Deloads a comin'.

Bench Press - Paused
165x6x4


Was hard

Pendlay Row
165x1x5


Not recovered. Iunno, maybe I'll just focus on rows.

Ah yes, and I switched back to a mon/wed/fri schedule. It just works better.

Fat Gripz DL
95x5x10


One minute rest and still very easy. 2.5# a workout. Now, my routine is complete.
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Old 06-29-2011, 03:24 PM   #339
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Wednesday June 29th

Front Squats
45x10
95x5
115x5
135x3
185x2
212.5x3x3


Really sunk the last set, still not balls out difficult. I also weighed my bar and plates on a new scale, according to that one the bar weighs 43# and one of my plates weighs 46, so things aren't as terrible as I thought.

Press
45x10
65x5
85x3
95x5
105x5
110x5
115x5
125x5


PR'd my press after not pressing for 4 weeks, just benching. This is instructive, seems the path to a big press lies in a big bench for me. I've switched to the texas method setup for benching/pressing on recovery day, going to do a top set of 5 each week, 2.5# a week. I also leaned back more today, which I think helped.

http://www.youtube.com/watch?v=A5GhN_4mbHM

Barbell Row
135x5
165x3x5


Easy, 2 min rest between sets. Once I exhaust LP on rows I'm going to do them on a texas method vol/int setup, maybe with chins or curls on recovery day. Mondays are going to be a bitch of a workout though, long drawn out affairs.

Fat Gripz Deadlift
100x5x10


Remarkably easy.
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Old 07-01-2011, 03:09 PM   #340
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Friday July 1st

Squats
45x5
95x5
135x5
185x5
225x3
265x2
305x5


Form was as shitty as its ever been. It didn't hurt during or immediately after, but 30 mins later and my distal quad tendons feel inflamed, although they feel fine after a little foam rolling. I'm going to order a pair of knee wraps, and wear them on every max effort lift, starting after I hit 315x5 100% RAW. A belt will also be worn. More protection + more weight. Volume days will be beltless and with no knee wraps. I'm going to do 5 sets with 270 this monday, then 2 sets with 270 the next and hopefully makes 315x5 a little easier. And I weighed my 35's, and they both weigh 36 pounds, so this will be a legit 315.

Wide Stance Squats
240x5


Didn't really sit on the box, just paused in the hole. I dont think I would have got all the reps if I had sat on the box.

Bench Press - TnG
45x10
95x5
115x5
135x5
185x5


Been awhile since I've done a heavy set of 5, felt unfamiliar man.

Barbell Row
135x5
170x3x5


Still easy.

Standing Neck Extensions
10x1x20
20x1x20
30x1x20
40x1x20


These were by no stretch of the imagination strict, and thats the way I want em. Going to do this on recovery day, just a little something for aesthetics.

Fat Gripz Deadlift
115x5x10


1 min rest, felt like metcon but still easy on the hands.
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