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  #541  
Old 10-05-2009, 10:38 PM
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Smolov is so stressful that it is not meant to be used often. You used it once and got great results. I find it hard enough to squat once a week nvm 3-4 x. Don't feel bad you could tell me smolov would add 100lbs to my squat and I probably still would not go it because I would hate it. You got to enjoy what you do and the results will come.
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  #542  
Old 10-06-2009, 02:02 PM
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Quote:
Originally Posted by superbilt View Post
Smolov is so stressful that it is not meant to be used often. You used it once and got great results. I find it hard enough to squat once a week nvm 3-4 x. Don't feel bad you could tell me smolov would add 100lbs to my squat and I probably still would not go it because I would hate it. You got to enjoy what you do and the results will come.
Very true words.

Seriously, thanks for the encouragement Superbilt, it means a lot.

--------

Diet Update:
Previous Macros - Cal 3769, f-126, c-427, p-236
Current Macros - I added 1/3 cup of oats, it is 17.5g carbs, a little fat and protein, roughly 100 more calories. A small jump, but I finally added some weight this week. About 1 pound, up to 186.5 from about 185.5. My calories are finally getting up there. It took awhile to get them high, I took it slow and let my metabolism ignite. I feel confident that the scale should start moving and the poundages in the gym should start to go up as well. Looking foward to bulking for awhile!

Later today is my Top End Deadlift workout.
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  #543  
Old 10-07-2009, 12:24 PM
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Top End Deadlift

warmup - Full ROM Deadlift, barx50

Rack Dead (4 pin)
250x3
286x3
336x3
366x3
386x3
416x3
436x3
456x3
476x3 http://www.youtube.com/watch?v=QX1yG4Cn988

ss w/

Hang Cleans
Started at 60, finished at 90, sets of 4

Overcoming Isometric Deadlift - From a deficit, I pull to the 4th pin, which is about halfway in my ROM, then I pulled isometrically on the weight for 9-10 seconds.

200 lb x 4 sets of 9-10 seconds

ss w/

Hang Cleans
Starting at 90, finished at 120, sets of 3
120x3 (check for technique) http://www.youtube.com/watch?v=gcbRnzPRmxM

Circuit:
Depth Jump BW 3x10 http://www.youtube.com/watch?v=3wqVIOrxwCg
Leg Extensions 70, 80, 90x8
Hammer Curl 22, 27, 32x8, 37x7

Leg Extensions were light, but they aggravated my baker's cyst due the back of my knee resting on the pad. See injury forum:
http://www.abcbodybuilding.com/forum...ad.php?t=92654

My lats and traps are feeling toasted from this workout, it's a good feeling.
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Last edited by Commander; 10-07-2009 at 12:26 PM.
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  #544  
Old 10-08-2009, 01:14 AM
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Day 2 - Chest

Rack Bench (5-6 inches off my chest)
120x1
150x5
170x5
185x5
200x5
215x5
225x5
235x5 http://www.youtube.com/watch?v=Y9Vx-fqPkkw
195x10

Felt really good on this, I actually got more with 5 reps than I did with 3 reps last week, go figure (220x3)

Rack CGBP (2 inches off chest)
190x1
200x1
210x1
220x1
230x1
240x1
250x1 http://www.youtube.com/watch?v=yOa4CNqEeT4
215x6

This felt good as well. Got this workout done during my lunch break, hence, the brown dress pants and dress shoes in the videos!
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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
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  #545  
Old 10-08-2009, 01:30 AM
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Good videos, strong lifts.
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24-17 ABC Fight Corner
Workout Journal
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  #546  
Old 10-08-2009, 05:06 PM
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Quote:
Originally Posted by HardCory View Post
Good videos, strong lifts.
Thanks HardCory. I felt strong yesterday.
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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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  #547  
Old 10-08-2009, 05:16 PM
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Achillesreborn Achillesreborn is offline
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Great job on the rack dead! I'm impressed
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  #548  
Old 10-08-2009, 05:23 PM
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Quote:
Originally Posted by Achillesreborn View Post
Great job on the rack dead! I'm impressed
Thanks Achilles, I appreciate you taking the time to view the videos.

My form broke down slightly on that last set (slight rounding), but form was solid on previous sets.
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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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  #549  
Old 10-08-2009, 05:41 PM
VeeKay VeeKay is offline
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Great lifts, way to go
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  #550  
Old 10-08-2009, 08:27 PM
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Thanks VeeKay
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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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