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  #21  
Old 10-17-2008, 12:41 PM
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Originally Posted by Ben2285 View Post
haha yeah buddy! Where in PA are you?
Greensburg, 1 hour east of Pittsburgh. I started a thread in the member's discussion for us Pennsylvanians.
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  #22  
Old 10-18-2008, 08:26 PM
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Originally Posted by Commander View Post
Greensburg, 1 hour east of Pittsburgh. I started a thread in the member's discussion for us Pennsylvanians.
Nice, I'll have to stop in there.
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  #23  
Old 10-18-2008, 08:44 PM
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Friday- Lower Hypertrophy

Machine Front Squat
3 sets 605 x 10

Machine Squat
400 x 12
450 x 10
500 x 8

Single Leg Ext.
135 x 15
150 x 10
165 x 10

Wtd Glute-Ham Raise
BW + 30 x 5
BW + 10 x 10
BW x 10

Seated Leg Curl
Stack (285) x 12
"" x 8
"" x 8

Pretty good lift, getting enough sleep is an issue thats getting the best of me and will probably catch up to me but I fought it pretty well today. Definitely saw that I'm going to have reduce my PR for the Wtd GHR's too cause they were heavy as hell. I set up the machine differently to make sure the movement is harder, and where I could really focus on my hams harder. I knew something was wrong when sets of 10 or more felt simple (since I know this is a very difficult movement even without weight.)

Saturday- Russian Bench/ Weak point

BB Bench (Day 4 of 18 RV)
240 x 4
240 x 4
240 x 3 (hit the bar holders so it killed my rep cadence)
240 x 4
240 x 4
240 x 4

Stand Db Curls
45 x 15
50 x 8
35 x 12

Camber Bar Curls
80 x 12
60 x 15
60 x 12

Really liking the RV thus far, my bench already feels a good bit stronger. After the benching I just did some light, slow, and concentrated bi work. After that I headed out since I still feel pretty sore from thursday and I want to be fresh on monday.
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  #24  
Old 10-28-2008, 05:18 AM
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I've been ridiculously busy with school/tests/scheduling/and preparing for grad school. There wasn't much significant to note about last week so I'll just start back up with todays workout.

Monday - Upper Power 70%

BB Bench (Day 8 RV)
240 x 6
240 x 6
240 x 6
240 x 5
240 x 5
315 x 1 (negative)

Rack Pullup
3 sets BW + 75 x 5

Plate Loaded Lat Pd
140 x 12
160 x 12
180 x 8

Camber Curl
3 sets 110 x 5

Db Curl slow, strict
45 x 12
50 x 10

Rope Tri Ext slow,strict
120 x 10
130 x 8
140 x 7

Cable Face Pulls (for rotator cuff and because I am a bit shoulder dominant)
100 x 15
100 x 12
100 x 12

The good news... my bench is definitely improving. The bad, I didn't complete 6 sets of 6 as I planned. I also made a minor adjustment to the protocol by adding 1 eccentric of 315 1x/week in place of the 6th set. I feel this should help me acclimate to the poundage well and I should be ready to smash this PR by max day. Everything else seems to be coming along nicely. And a final thought to leave on.. No matter how long it takes me to get this, I will never let it defeat me....
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  #25  
Old 11-01-2008, 01:22 AM
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Well things haven't really slowed down hah here is review of the week..

Tuesday- Lower Power 70%

Machine Front Squat
770 x 5
770 x 5
770 x 5

Leg Extensions w/ occlusion
150 x 30
x 12
x 13
120 x 15

Wtd GHR
bw + 25 3 sets 5

Seated Calf Raise
160 x 12
170 x 8
170 x 8
170 x 7
170 x 6

Not much to say about today, just a submax power day. Felt pretty good though, I shouldn't have any problem reaching my pr goals.

Thursday- Upper Hypertrophy

RV BB Bench
6 sets 240 x 2

Pec Dec very slow, deep stretch
stack x 15, 10, 10
120 + band static stretch 24 secs

Rack Pullup
3 sets bw + 60 x 10

BB Row
3 sets 245 x 8

DB Pullover
125 x 8
120 x 10 PR for reps
110 x 8

Low Cable Row
180 x 20
215 x 8

Standing DB Side Raise slow, controlled negatives
30 x 15
drop
25 x 12
drop
20 x 10

BB Curl
110 x 10, 8
100 x 8

Skullcrushers
110 x 8, 6, 6

Awesome day today! Went in with a mission and got **** done... I felt great, got in 30 sets of upper body and left feeling swole ..

Friday - Lower Hypertrophy

Machine Front Squat
3 sets 690 x 10

Deadlift
405 x 10
315 x 10

Leg Extensions slow, controlled
stack x 13, 10, 10

DB Lunges
2 sets 50's for 30 yards each

Another good day, worked on some deadlifting form so I wasn't going all out with those but it definitely drained me for the rest of the workout. I think next cycle my lower body power movement will be deadlifts and I may just be goin for 6 . I'm also sore as hell from yesterday which feels **** good. Happy halloween guys!
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  #26  
Old 11-05-2008, 05:50 AM
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Monday- Upper Power 82.5%

BB Bench (day 11 RV)
240 x 2, 2, 2, 2, 2
315 x 1 (negative)

Rack Pullup
3 sets bw + 90 x 5

Plate Loaded Low Cable Row
230 x 5
200 x 8
200 x 8

Camber Curl
130 x 5
130 x 5
130 x 5

DB Curl slow, controlled
50 x 10
60 x 6

Underhand tri pushdown
stack x 10
stack x 9

Felt really strong today. I am really believing in negatives after these past few weeks. Today's negative with 315 was very slow and controlled, much improved from previous weeks, I even felt like I could have pressed it. I was really close to going for it but I decided I'll just wait till the final day of the RV.

Tuesday- Lower Power 82.5%

Machine Front Squat
3 sets 910 x 5

Single leg extensions
180 x 10
210 x 8
210 x 8

GHR
3 sets bw + 30 x 5

Standing Calf Raise
stack x 8, 6

Seated Calf Raise
135 x 12, 12, 10, 10

Felt good again today. I'm definitely acclimated to the 315 for benching too as I don't have any of the significant doms that I have had in the past weeks. Everything is looking great for the coming max weeks!
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  #27  
Old 11-07-2008, 04:42 AM
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Quote:
Originally Posted by Ben2285 View Post
Very happy to have you guys here!

In a few hours I have Upper body hypertrophy...

In the meantime here is the recent pic I was trying to post before:


And here are links to my an old deadlift vid, and my new squat PR.
415 x 5 Squat
545 DL
Looking freaky Ben! Man! Thats sick!
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  #28  
Old 11-07-2008, 05:42 AM
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Quote:
Originally Posted by President Wilson View Post
Looking freaky Ben! Man! Thats sick!
Thank you, much appreciated! I still have a long road ahead of me though..
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  #29  
Old 11-07-2008, 06:15 AM
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Thursday - Upper Hypertrophy

BB Bench (Day 12 of 16 RV)
270 x 3
270 x 3
315 x 1 (miss)
270 x 2

Machine Flyes
stack x 18
stack x 12
stack x 10

Rack Pullups
3 sets bw + 60 x 10

DB Pullovers
140 x 5 PR
120 x 8
110 x 9

BB Row
185 x 10
185 x 10
Supersetted with
Single Arm Low Cable Row
stack x 6
150 x 6

Standing Db Curls slow, concentrated
55 x 8
drop
40 x 6
drop
30 x 6

40 x 8
drop
30 x 6
drop
20 x 8

Overhead Rope Tri. Extension
120 x 18
140 x 10
150 x 8

Went in feeling great today, I just felt like tearing **** up... I Warmed up benching and started my work sets with 270. The plan was to get 4 sets of 4 but after the first two sets not going as planned I got pissed off, and impatient. I also wanted to see where I stand as of right now (with only 2 weeks left in the RV) so I put 315 on there and gave it a go. The negative went fine but right as I got it off my chest it just stuck... That was all I needed to fuel the rest of the abuse for the workout. It is so disheartening though to have my one lift just stagnate so bad when everything else progresses at a normal pace. Honestly it makes me feel worthless sometimes to put so much into something and not see it play out as planned, especially when 315 isn't even that much weight to be pressing for just a single at my weight. I guess that is life.. but it will definitely make it worth it when I do hit it. Sorry I just had to vent there a little. Anyway I did hit a pr with pullovers today that I was pretty happy about and that was my aim... to make something positive out of the disappointment.
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  #30  
Old 11-07-2008, 08:55 PM
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i should have an interesting video for you guys when I get back today...
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