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  #391  
Old 05-28-2009, 03:48 PM
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Squat
70x5
120x5
170x3
220x3
270x1
310x3 (blah - had intended to do 5, wasn't feeling it though)

Box Squat - for speed - 11"
170x2 8 sets

superset with

Pull-ups (varying grips)
BWx4 7 sets

Barbell Curl
65x8
80x6
80x4 (was supposed to do 90, but I forgot to add weight to the bar, lol!)
60x8
60x6 slow negative

Inc Curl
19x9, 2 sets

Concentration Curl
19x8, 5 sets

All Bicep work superset with single leg work with bodyweight

single leg extensions from a plank (leg on bench) x 8 each leg
single leg curl on swiss ball x 10 each leg
split squat x 10 each leg
lateral squat x 5 each leg
single leg supine bridge x 10 each leg
single leg extensions from a plank (leg on bench) x 8 each leg
BW squats x 25

Decline Reverse Crunch BWx10, 2 sets
Ab Wheel Roll Outs 2x10
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  #392  
Old 05-29-2009, 01:30 PM
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Bodyweight: 196

Last Night's cardio -

10 minutes of Jump Rope Intervals performed like this:

30-35 seconds of regular jumping followed by
10-15 seconds of speed jumping followed by
15 seconds of rest, repeated 10 times.

This felt REALLY good.
----
I am feeling some killer DOMS from the single leg extensions from a plank position that I did yesterday. I never intended to hit my legs that hard with the single leg stuff. My only goal right now lower body-wise is upping my deadlift. I may push back C/P a day or two if my legs aren't recovered by Sunday.
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Last edited by Commander; 05-29-2009 at 01:57 PM.
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  #393  
Old 05-30-2009, 02:39 AM
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Week 6 -Tate's Bench Program
Medium-Large Volume

Day 2 — Dynamic effort day
1) Bench Press (3 grips): Total: 8 sets of 3 reps, again using compensatory acceleration. Rest 45 seconds between sets.

188

2) Barbell Extensions: Warm up to 4 sets of 5 reps in a progressive fashion.

70, 75, 80, 85

3) Side Raises: 3 sets of 8 reps using the same weight

12

4) Dumbbell Cleans: 3 sets of 8 reps using the same weight

22

11 minutes of cardio inbetween sets: 9 sets of jumprope x 1 minute and 2 sets of BW squats x 1 minute.

Great workout.

Going to a outdoor cookout tomorrow, should get lots of cardio playing softball, basketball and frisbee. Can't wait!
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  #394  
Old 05-30-2009, 05:17 AM
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Hey man! How's that late night cardio working for you? I'm doing 1 hour walks around 9:30, I sleep between 12 and 1. I'm having no problem with this very low cardio, it actually feels awesome after being at work and school all day, and going out a little. I'm on my first cut also, how are you doing??
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  #395  
Old 06-01-2009, 07:34 PM
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Quote:
Originally Posted by Albertog View Post
Hey man! How's that late night cardio working for you? I'm doing 1 hour walks around 9:30, I sleep between 12 and 1. I'm having no problem with this very low cardio, it actually feels awesome after being at work and school all day, and going out a little. I'm on my first cut also, how are you doing??
It's going well, I haven't done that much of it yet. It hasn't affected my sleep at all. The cut is going slowly. I don't want to lose muscle. This week was a little too slow, I am shooting for 1 pound per week, only lost 0.4. I'm gonna keep pluggin' away. Bumped down the calories 150 today, all carbs. I can't see a difference yet, but I didn't expect to since I have only lost about 4 pounds total.

Previous week's average bodyweight: 197.2
Current average bodyweight: 196.8

Previous macros: Calories 2628, fat 79, carbs 303, protein 184
Current macros: 2476, 78, 260, 189

I should note that these are my macros for my non-workout days. PWO I get 500+ extra calories.

GOAL: slow cut down to upper 180's by late July. I want to drop some weight prior to starting Smolov again in August that way I will be motivated to do some bulking during all that squatting! I am hoping I can pull off a cut without impeding my progress on Coan/Phillipi.
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  #396  
Old 06-01-2009, 07:39 PM
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Week 7 - Tate's Big Bad Bench

Medium Volume
Day 1 Maximal effort day
1) Floor Press: Start with the bar and warm up using 25-50 pound jumps until you reach a one rep max.

Barx10, 70x10, 90x5, 120x5, 140x5, 170x3, 190x3, 220x1,260x1
295x1 5lb PR!

2) Barbell Extensions to the chin: Warm up to 4 sets of 6 reps using the same weight.

barx10, 40x5, 60x5
80x6, 4 sets

3) Reverse Grip Pushdowns: 3 sets of 10 using the same weight

50

4) Dumbbell Cleans: 3 sets of 8 reps using the same weight

23
Cardio - 10 minutes performed in 1 minutes sets of jump rope or bodyweight squats between sets of the workout.

Sunday was supposed to be C/P Deadlift day. But my legs were fried from sprinting in the field and around the bases during softball on Saturday. I am taking tonight off too, legs still sore. Going to enjoy the rest.

Tuesday - Deadlift day! I'll be ready.
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  #397  
Old 06-02-2009, 03:23 PM
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Monday Night - supposed to rest......

....but I couldn't resist some Parent-child Soccer at my son's practice. It is the end of the year, and the coach throws in some parent-child soccer at the end of practice to get the kids to run hard and have some fun. It was some great cardio, but I rolled my ankle at one point, after hobbling for a little bit I was ready to play again. Luckily it isn't too bad. I iced it a couple times last night, took some ibuprofen and I should be good to go for tonight....DEADLIFT.
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  #398  
Old 06-02-2009, 05:08 PM
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Looks like you are making some good progress. Smart decision to push back the deadlift.
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  #399  
Old 06-03-2009, 03:06 PM
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Quote:
Originally Posted by superbilt View Post
Looks like you are making some good progress. Smart decision to push back the deadlift.
thanks superbilt

C/P Week 7

Deadlift
450 first rep good, second rep just short of lockout

Speed Dead
375 3x3

Power Shrugs
330 2x5

SLDL
255 2x5 - I was not feeling these today, my lower back already felt trashed from the deadlift and it was hard to keep the tight form need to really feel it in the glute/hamstrings. I did better with these a few weeks ago when I was doing 3 sets of 8 with a lighter weight. I may knock the weight back and really focus on form next week.

Bent Row
140 2x5

Underhand Lat Pulldown
140 2x5

Good Morning
200 2x5

Ab Bench 35 3x10 SS with plank variations

I am frustrated with the missed 2nd rep (mostly because I got 450x2 3 weeks ago). Couple possibilities - I have been going "grip it and rip it" style the last few weeks. I don't think that works for me, I do better when I take more time to set up and get tight. My hips were low and that caused me to use more quad/lower back instead of hamstring/glutes. And today I am paying for it with a more-sore-than-normal lower back. Off creatine, I don't think this plays a huge role, in fact, I speculated in a previous post that it wouldn't effect my deadlift, but now I am wondering if it did a little. More cardio lately, I tried to make up for this by pushing back C/P day, but I have to wonder if I was really fresh.

When C/P is done, I plan on doing some work to help my lockout (right now my assistance work is set by the program); like glute activation work, rack pulls, band deadlift, snatch grip deadlift, and lots of rows. Although, maybe I can do some of that stuff with light weights as a DE day.
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  #400  
Old 06-05-2009, 02:42 PM
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Week 7 - Tate's Big Bad Bench
Medium Volume
Day 2 — Dynamic effort day
1) Bench Press (3 grips): roughly 60% of 1RM. Total: 8 sets of 3 reps using compensatory acceleration. Rest 45 seconds between sets.

173

2) Close Grip Bench Press: Work up to 3 sets of 3 in a progressive fashion.

173x3, 190x3, 210x3, 220x3, 230x3

3) Dumbbell Extensions on the Floor: 4 sets of 6 reps using the same weight.

23x6, 25.5x6 2 sets, 28x6, 3 sets (trying to find right weight)

4) Face Pulls: 4 sets of 8 reps using the same weight.

65
Cardio - 14 minutes performed between sets:
7 x 1 minute sets of jump rope
7 x Deadlift/Reverse Hyper - active recovery - I did 170 lb deadlift, very light weight, really focusing on getting my form back (which I felt I was losing over the past few weeks) and staying TIGHT. I did 3 to 4 singles, standing up each time between reps and resetting so each rep was perfect. After the deadlift singles, I did 5 power reps on the reverse hyper. Total thing lasted about 1 minute.

3 more Tate workouts before I test my max.
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