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#251
03-13-2009, 01:23 AM
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#253
03-13-2009, 01:28 PM
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March 12, 2009 Smolov Intense Mesocycle 120x4 170x4 220x4 235x4 270x4 80% of 1 rep max 270x4 270x4 270x4 270x6 PR for 6 reps, this went really well too. Smolov called for 4 reps, but I wanted to hit a PR and build confidence after my crappy workout on Monday. ab planks, stretching Russian Volume Pull-ups BW+15x2 Pull-ups BW+15x2 Flat Bench 270x3 PR for 3 reps Pull-ups BW+15x2 Pull-ups BW+15x2 Flat Bench 270x2 Pull-ups BW+15x2 Pull-ups BW+15x2 Flat Bench 270x2 (final rep paused) push-ups I am really happy with flat bench because even though I didn't get my planned reps I got a PR and I still paused 270 after being fatigued by all the previous reps. Program called for 3 sets of 3, I got 3,2,2. My right delt hurts a litte from the benching. Worked a midnight shift after the workout, VERY tired today, I am suprised I am not misspelling words!
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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
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#254
03-14-2009, 07:19 PM
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I live for PRs. You and me both on the right delt. It has been bothering on the bench and only on the bench for over a month now. The funny thing is it only bothers me at lockout now tho. I am to stubborn to stop benching tho. My theory is it will hurt with I bench or not. If it was serious it would hurt all the time.
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HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#255
03-18-2009, 06:58 PM
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I think the pain is due to slight breakdown in form. Repping with 270 is new territory for me, still getting my body used to it. Just got back from a mini-vacation. My family and I went to Splash Lagoon in Erie, Pennsylvania. It is an indoor water park, 7 slides, several hot tubs (some that the kids can go in, too!) adventure pool with rope climb, logs to balance on and basketball hoops, kiddie pool and a big mountain to climb and explore. Tons of fun. I got to spend quality time with my 4 year old floating down the lazy river and playing in the kiddie pool. I enjoyed riding the slides with my 8 year old. And the best part.....the trip was free! Let me explain, my wife had painted the entire children's wing for our church (consisting of 6 class rooms, 1 large group room and 2 huge hallways); examples...    So the Church decided to bless us with this vacation! The hotel the booked for us was sweet with a living room and kitchenette area, plus whirlpool tub! We spent 2 nights and 3 days at the park.
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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
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#256
03-18-2009, 07:25 PM
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Wow, your wife is talented.
Keep up the good work on the squats man.
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#257
03-19-2009, 02:44 PM
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Saturday, March 14, 2009 Smolov Intense Mesocycle 4x 200 4x 235 4x 270 3x 300 2 sets x4 300 PR for 4 reps Russian Volume Light Bench, Heavy Pull-ups BW+55 x3, 3 sets PR for 3 reps Wednesday, March 18, 2009 Smolov Intense Mesocycle 3x 220 3x 250 3x 285 3x3 300 3x 320 Heck Yeah! I was really exicted about this 3 rep PR. Russian Volume Heavy Bench, Light Pull-ups Bench 285 x 0 FAIL Supposed to do 2 sets of 2, I got my first rep up 2/3's and then had to set it down on the pins. I had previously mentioned my right delt pain, well I tried to ignore it and paid the price by failing on my 285 attempt. I am irritated at myself and this morning my shoulder friggin' hurts. I will have to take some time off from upper body pushes and I think even pulls are going to hurt it based on my current pain-level and ROM.
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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
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#259
03-20-2009, 07:23 PM
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Average Bodyweight Week of March 3-9: 195.7 Week of March 10-16: 196.4 This week's average won't likely be above 196.4. So I am upping my macros since I am bulking. Previous macros: f-121, c-477, p-238, calories 3914 Current macros: f-135, c-514, p-246, calories 4222 Goal: hit 200 lbs by end of Smolov, then cut for Summer. Just found this great video series, Squat Rx, on you tube. I already implement many of his tips, but I found his presentation to be thorough and very informative. One of those things you wish beginners could watch.
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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
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#260
03-21-2009, 01:20 AM
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March 20, 2009
Smolov Intense Mesocycle Week 2, workout 3 Squat 120x4 170x3 220x3 250x3 285x4 300x5 (Belt) PR for 5 reps! Which I then had to duplicate for 3 more sets. 300x5 300x5 300x5 Couldn't do bench or pull-ups due to my right delt, so no Russian Volume today. Decided to do an experiment with Vince Gironda's 8x8 program for arms. You pick a weight that is about 60% of what you would use for say 3 sets of 8. Then you complete 1 set, rest 15-30 seconds and go straight through with only 15-30 seconds between each set. The pump and burn is killer. I have not trained in any way for the pump or burn in a LONG time. FYI - yes, I know, the poundages are low. First, see above, Second, I have weak puny arms, lol! French Press 30 lb 8x8 EZ Barbell Curl 30 lb 8x8 Stretching, Ab Planks
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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
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