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Old 03-17-2007, 06:30 AM   #21
Chris Forbis
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17 March 2007

BW = 183.2 (+7.8 from 10 March)
Holy cow that is a lot of weight for one week.

Warmup
Z-Health Neural Warm Up Level 1

Back Squat
45 x 5 x 1
70 x 4 x 1
100 x 3 x 1
130 x 2 x 1

160 x 5 x 3 (each set followed by 5 vertical leaps, then 1 min rest)

Might move up on Tuesday if I'm feeling good.

Bench Press
45 x 5 x 1
70 x 4 x 1
100 x 3 x 1
130 x 2 x 1

160 x 5 x 3 (1 min rest between sets)

Moving up to 165 next time...

Power Clean (all warmup weights done as 3-position)
45 x 3 x 1
70 x 3 x 1
95 x 3 x 1
120 x 3 x 1

145 x 5 x 3 (from floor)

Probably move to 150 next time.
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Old 03-17-2007, 10:26 AM   #22
Elliot Royce
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nearly 8lbs, congrats! That is encouraging. Probably due partly to more carbs and water getting stored in the muscles. Now you just need to keep eating. The temptation is to back off but then the weight starts to disappear (I think it takes time for an immediate increase to get converted into permanent mass - don't ask me why).
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Old 03-20-2007, 08:00 AM   #23
Chris Forbis
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20 March 2007

Warmup
Z-Health Neural Warm Up Level 1

Back Squat
45 x 5 x 1
70 x 4 x 1
100 x 3 x 1
130 x 2 x 1

160 x 5 x 3 (5 VJ immediately following each set, then 1 minute rest)

Time to move up to 165.

Press
45 x 5 x 1
65 x 4 x 1
85 x 3 x 1
105 x 2 x 1

125 x 5 x 2
125 x 3 x 1 (1 minute rest between sets)

I'll stick at this weight until I can complete the 125 x 5 x 3.

Deadlift
135 x 5 x 1
165 x 4 x 1
195 x 3 x 1
225 x 2 x 1

255 x 5 x 1

Getting awfully close to slowing down on the large gains on this...

Weighted Pullups
20 x 5 x 1
20 x 4 x 1
20 x 3 x 1

Move down to 17.5 next time.

Sprints
30yd x 3
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Old 03-20-2007, 09:09 AM   #24
Rick Deckart
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Chris,

this is neither meant as critique nor as advice, just sharing an observation. You probably failed with the 5lbs increase in the chin ups for three reasons: a) you gained 8lbs in BW, so it's really a 13lbs increase of load which is probably to high for you, b) your last chinups are 5 days back, in other words frequency of chin up training is too low and c) you can't do 15 or at the very least 12 strict easy chinups from the deadhang. The latter is a good rule of thumb to estimate if one has business to train for weighted chinups or one-arm chinups. Personally I wouldn't bother with weighted chinups if I could not do a very strict set of 15 from the deadhang but this is just my opinion. If you can do so, forget point c).

If I were you, I would either stick to one fixed weight, remember the BW-gain takes care of the progression, or do BW chinups, say 3 sets of 12--15 were you also have a build in progression via BW and may find it actually difficult to maintain the full number of reps.

Again this is not an advice nor critique, just something to consider.
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Old 03-20-2007, 11:28 AM   #25
Chris Forbis
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I mostly just throw those in to keep some form of upper body pulling involved. It is a motion that doesn't get worked much in the standard SS program. I haven't tested in a while, but my strict max once upon a time was in the neighborhood of 12-15.

Point taken though. I'll keep that stuff in mind as I progress (or stop progressing). I think I might also throw in a max pullup set at the end of the workout on the power clean days...
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Old 03-22-2007, 10:52 AM   #26
Chris Forbis
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22 March 2007

Warmup
Z-Health Neural Warm Up Level 1

Back Squat
45 x 5 x 1
75 x 4 x 1
105 x 3 x 1
135 x 2 x 1

165 x 5 x 3 (each set followed by 5 vertical leaps, then 1 min rest)

Staying here for Saturday, though will probably move up after that.

Bench Press
45 x 5 x 1
75 x 4 x 1
105 x 3 x 1
135 x 2 x 1

165 x 5 x 3 (1 min rest between sets)

This was tough. Staying put...

Power Clean (all warmup weights done as 3-position)
45 x 3 x 1
70 x 3 x 1
95 x 3 x 1
120 x 3 x 1

150 x 5 x 3 (from floor)

Up to 155 next time...

Pullups
1 Set of 10

Jesus, when a set of 10 qualifies as met-con, your ass is out of shape.


Saturday is weigh-in day. Looks like possibly another pound or two...
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Old 03-24-2007, 09:59 AM   #27
Chris Forbis
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24 March 2007

BW = 185.8; +2.6 last week; +10.4 overall (two weeks)

Warmup
Z-Health Neural Warm Up Level 1

Back Squat
45 x 5 x 1
80 x 4 x 1
110 x 3 x 1
140 x 2 x 1

170 x 5 x 3 (5 VJ immediately following each set, then 1 minute rest)

Press
45 x 5 x 1
65 x 4 x 1
85 x 3 x 1
105 x 2 x 1

125 x 5 x 3 (1 min rest)

Deadlift
135 x 5 x 1
170 x 4 x 1
205 x 3 x 1
240 x 2 x 1

275 x 5 x 1

Weighted Pullups
15 x 5 x 2
15 x 4 x 1

Sprints
30yd x 3
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Old 03-27-2007, 05:15 AM   #28
Chris Forbis
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27 March 2007

Warmup
Z-Health Neural Warm Up Level 1

Back Squat
45 x 5 x 1
75 x 4 x 1
110 x 3 x 1
145 x 2 x 1

175 x 5 x 3 (each set followed by 5 vertical leaps, then 1 min rest)

This was tough... will stay here at least one more workout.

Bench Press
45 x 5 x 1
75 x 4 x 1
105 x 3 x 1
135 x 2 x 1

165 x 5 x 3 (1 min rest between sets)

Easier than last time, but still not easy. Staying here at least one more workout.

Power Clean (all warmup weights done as 3-position)
45 x 3 x 1
70 x 3 x 1
100 x 3 x 1
130 x 3 x 1

155 x 5 x 3 (from floor)

Sloppy. Staying here.
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Old 03-29-2007, 05:07 AM   #29
Chris Forbis
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29 March 2007

Back has not felt real good since last workout so I'm just going to scratch the work sets for the squat and try out some snatch grip deadlifts instead of standard deadlifts.

Warmup
Z-Health Neural Warm Up Level 1

Back Squat
45 x 5 x 1
75 x 4 x 1
110 x 3 x 1
145 x 2 x 1

Press
45 x 5 x 1
65 x 4 x 1
85 x 3 x 1
105 x 2 x 1

130 x 5 x 1 (1 min rest)
130 x 4 x 1 (1 min rest)
130 x 3 x 1 (1 min rest)

Staying here until I can do 3 sets of 5.

Snatch-Grip Deadlift (used 35s and smaller on bar, also stood on 25s to maximize ROM)
115 x 5 x 1
135 x 5 x 1
155 x 5 x 1

Weighted Pullups
15 x 5 x 3

Sprints
30yd x 3
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Old 03-31-2007, 05:32 AM   #30
Chris Forbis
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31 March 2007

BW = 187.2; +1.4 last week; +11.8 overall (three weeks)

Warmup
Z-Health Neural Warm Up Level 1

Front Squat
45 x 5 x 1
65 x 4 x 1
90 x 3 x 1
115 x 2 x 1

135 x 5 x 3 (each set followed by 5 vertical leaps, then 1 min rest)

Decided to change things up by going from back to front squat... see how the back responds.

Bench Press
45 x 5 x 1
70 x 4 x 1
95 x 3 x 1
120 x 2 x 1

145 x 5 x 3 (1 min rest between sets)

Scaled the weight way back, and focused on keeping my elbows tucked in towards my sides. This was difficult to complete with the form adjustment.

Power Clean (all warmup weights done as 3-position)
45 x 3 x 1
65 x 3 x 1
95 x 3 x 1
115 x 3 x 1

135 x 5 x 3 (from floor)

Scaled things back.
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