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  #1781  
Old 01-17-2012, 05:24 PM
bigbear6708 bigbear6708 is offline
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oh, my bad..I did watch it, never left a comment thought. I think you are looking on pace as far as leaning out goes...you are cut now, I can only imagine in a few more weeks! As far as the posing, I am not the one to ask technical questions too, I have never posed...but the routine looks good. Like you said, I think right now it looks a little "akward and choppy"..but with practice things will smooth out.

Is there a time limit? maybe hold each pose a tiny bit longer?
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  #1782  
Old 01-17-2012, 08:15 PM
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Quote:
Originally Posted by bigbear6708 View Post
oh, my bad..I did watch it, never left a comment thought. I think you are looking on pace as far as leaning out goes...you are cut now, I can only imagine in a few more weeks! As far as the posing, I am not the one to ask technical questions too, I have never posed...but the routine looks good. Like you said, I think right now it looks a little "akward and choppy"..but with practice things will smooth out.

Is there a time limit? maybe hold each pose a tiny bit longer?
No problem. Thanks for the feedback.

Yes, there is a time limit, I am maxed out. I am 68 seconds and they allow 60. However, the promoter told me they don't shut off music until 70 seconds. So I just fit it all in. I will keep that in mind.
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  #1783  
Old 01-18-2012, 05:31 PM
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Wednesday - 72 days

Bench w/ Weighted Chinups 32.5x10, 6, 6
225x10
205x5, 3 sets

Squat
237.5x5, 4 sets

Matlese Cross superset with Pushups, 5 sets

Got greedy today and decided to go for a rep PR with 225. 12 reps would have been a PR, but 14 or 15 would be what I would be shooting for based on getting 10 reps with 247.5 recently.

Luckily my brain kicked in and told me to stop at 10. I hadn't grinded a rep, but I knew that any more would have had a negative impact on the rest of my workout.

I was not fresh at all for a rep PR. I hit a PR on bench on Monday and my back is trashed from squat and deadlift PR's on consecutive days. Back obviously plays a big role in stabilizing for the bench, especially as you fatigue on a high rep set. I will attack 225 again when I am fresher...and smarter.
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With God's help...Mens sana in corpore sano

Last edited by Commander; 01-18-2012 at 05:35 PM.
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  #1784  
Old 01-19-2012, 05:11 PM
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Thursday - 71 days

Deadlift w/ Inverted Glute Ham Raise
328.5x5, 4 sets

OH Press w/ a) Band Bicep Curl Hold, 5 sets and w/ b) DB 6 Way, 8 x 5 reps, 3 sets - Thanks JW!
125x5, 6 sets

6 sets of:
Front Lever superset with Ring Dips, BWx5

DB Floor Press (left arm only), 62x10, 9, 8
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  #1785  
Old 01-20-2012, 05:10 PM
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E-mailed the promoter of the bodybuilding show about advance tickets, he said I was the first one to order. Guess that means the seats for my family and friends should be awesome!

-------

Did CT's Prowler Leg Protocol last night (along with some upper body sled work).

It started snowing and didn't stop the entire time I was dragging it (30 minutes in total). I got frustrated, not because I mind the snow, but rather, because the snow reduced the friction on the road and made my sled work slightly easier.

I had brought my sled to my son's indoor soccer practice and worked out in the parking lot so I didn't have access to extra weight once it got wet out. I had only packed exactly what I thought I would need.

Oh well, it's not like it was easy, I still got a good workout.

-------

Been practicing the mandatory and relaxed poses daily. It's going fairly well. I will put on picture and/or video (most likely video) when I have time.

Friday - 70 days

Squat w/ Band Curls
240x5, 4 sets

Bench w/ Band Bicep Curl Hold
205x5, 5 sets

Matlese Cross superset with Ring Pushups BWx6, 6 sets

Miscellaneous Tricep Pump Work

* Note to self, definitely need to deload the pressing work. Left Rear (and part lateral) delt acting up and feeling slightly weak/not as explosive. Tire work and Leg work as normal. But just lighter pressing work next week.

* Note to anyone reading the above, you have my permission to make me feel like an idiot if I don't listen to my own advice!
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  #1786  
Old 01-20-2012, 06:09 PM
bigbear6708 bigbear6708 is offline
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Do you mind sharing that prowler protocol you followed? Besides that, great work
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  #1787  
Old 01-20-2012, 07:28 PM
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Quote:
Originally Posted by bigbear6708 View Post
Do you mind sharing that prowler protocol you followed? Besides that, great work
Monday, December 19, 2011 Training Lab:
http://www.t-nation.com/strength-training-topics/1590

In chronological order as they appear in the spill:

Chris Shugart -

I try to contract the glutes, hams, and quads myself when in the deep squat, but it's tough to do given the accumulated fatigue. Good trick though is to hold onto the Prowler for the deep squat to really focus on that final hold.

Regarding the squat and lunge holds with the Prowler work. I often joke about "going somewhere else" when the pain and burning kicks in. I think there's a video of me somewhere saying "Find a special place and convene with your spirit animal" or (more appropriately) "Find an angry place." But honestly, you need to be in the moment so you can contract as hard as possible. As CT notes, it would be easy to "fake" the holds -- hold, but not contract, which of course defeats the purpose.

This is pretty general, and CT can coach it better than I can, but here's the gist of the new Prowler work: Push a light weight forward, arms out, at a moderate pace (not a sprint at all.) At the end of the push, hold a lunge position, contracting the muscles by "pulling" the front foot back and pushing the back leg in. (Legs won't move of course, it's just about the hard contraction.) Rest a bit then do it again.

On the 3rd Prowler push, push it backward, then do squat holds just above parallel. Then drop into a deep catcher squat and hold again. I do this for 6 to 9 total pushes: always 2 forward, 1 backward.

CT -

Regarding the lower body holds... It is NOT about maintaining the lunge or squat position BUT about actively contracting all the muscles involved as hard as ypu can. On the lunges hold for example you try to pull the back leg forward and pull the front leg back

CS -

@Christian: I know you don't like thinking about time when doing holds, but do you have a general recommendation for the squat and lunge holds with the Prowler? I tend to get 10 to 15 seconds of hard contraction, but I could probably go longer if you were standing there eyeballing me all mean-like

CT -

@ CS... normally up to 20 seconds is acceptable, but the goal is maximum pump in the legs. If the holds prevent you from doing the next prowler set optimally, it is not a good investment. Plus, you are doing the prowler and holds every day... it adds up!



Recent update about the holds:
But it (the holds) shines the most when used in conjunction with the prowler pushing. What we found is that for optimal hypertrophy using the prowler what we want is to keep the muscles in a constant state of pump without the cardio vascular system becoming the limiting factor. Adding the holds between the pushes increase the pump while allowing partial cardiovascular recovery
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-20-2012 at 07:31 PM.
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  #1788  
Old 01-21-2012, 02:55 AM
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http://www.youtube.com/watch?v=Avg11imuaSY

Practicing my posing, feel free to critique.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1789  
Old 01-22-2012, 09:14 PM
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Friday Evening

Tire Drags - Legs and Upperbody

Saturday

L-Sits and Serratus Crunch superset, 8 sets

Fasted most of today

Sunday - 68 days

Deadlift w/ Stiff Arm Band Lat Hold
331x5, 4 sets

OH Press w/ Band Pullapart Hold and Inverted Glute Ham
126.5x5, 6 sets

Front Lever, 6 sets

Arm Work: 30 seconds rest between sets

Bicep Band Curl
3 sets x10

Band Tricep Extension
4 set x10

Barbell Curl - 3 second negative
45x10, 3 sets

Suspended OH Tricep Extension
BWx8, 4 sets

* Heading to March for Life in Washington DC tomorrow.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1790  
Old 01-24-2012, 05:57 PM
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Was fighting a cold and thinking I beat it this weekend, not so sure this morning, being out in the cold and rain all day at the March for Life didn't help it, but the unborn babies are worth it. That I know.

Tuesday - 66 days

Squat w/ band curls
240, 250, 260, 270, 280x5

* Hamstring still tired for deadlift and glute ham on Sunday, plus lower back was tire/tweaked from standing a lot yesterday and being on a bus for 8 hours, but Squats still felt AWESOME, good day.

Bench - deloading
120x5, 3 sets
140x5

Matlese w/ Ring Pushups
5 holds

* Gotta be careful on the maltese, they never hurt my shoulder initially until I decided to overdo the rack presses and hurt my shoulder. I think if I limit my ROM on the maltese I can do them pain free.
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