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  #111  
Old 11-13-2009, 11:19 PM
Gregsimo Gregsimo is offline
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what is it you dont understand?
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  #112  
Old 11-14-2009, 02:34 PM
Gregsimo Gregsimo is offline
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Day 68
Weight 165.4lbs

DE Bench and Deadlift
DE bench press
88x3x8 (50% of 1RM) (1 minute rest bewteen sets)

DE deads
148.5 singles x 10 (1 minute rest between)

CGBP
99x14
99x13
99x11

Rear delt Db raises
20'sx13
22'sx10
20'sx10

I thoroughly enjoyed doing DE work today, especially for bench press. Also whilst doing CGBP ive identified a weakness, im very powerful through the mid range of the rep but then struggle to lockout. Im also very slow on my last few reps on bench and tend to fail due to lack of momentum. I'm hoping DE improves these weaknesses and i'm working on tricep strength with heavy dips and hypertrophy CGBP, these will be swapped round every 2 weeks.
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  #113  
Old 11-16-2009, 12:39 PM
Gregsimo Gregsimo is offline
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Day 70
Weight 164.1lbs

Heavy Squats
Squats
176x5x3

SLDL
132x7
143x6
154x5

Standing calf raises (DC method)
105x13 (1, 5, 15 cadence)
105x10 (1, 3, 5)

Abs - Swiss ball crunches 20x3

I enjoyed this workout, squats are beginning to feel better and im making progress to get back towards 200 for 5 reps. SLDL were brilliant as i never expected it to feel so light on my first set so i added more weight each time. Next time round my leg workouts will be focusing on quad development.
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  #114  
Old 11-17-2009, 07:53 PM
Gregsimo Gregsimo is offline
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Day 71
weight 164.7lbs

Heavy Bench
Bench press
159.5x5x3 (PR)
http://www.youtube.com/watch?v=1o-r_ayxEEo

OH press
110x3x1
104.5x5x1
99x4x1

Weighted dips
BW+15Kgx5 (PR)
BW+10Kgx6
BW+10kgx5
BW~+7.5Kgx5

Front Db raises w/ side laterals
15'sx12/20'sx8
15'sx11/15'sx10
15'sx11/15'sx8

I'm happy and annoyed with todays workout, happy because i finally broke my sticking point on bench press, but disappointed with my OH press, i just couldnt get any rhythm going and my power sucked. I think i might have to move OH press onto my back workout day as doing it after bench is proving impossible, last time out i managed 104.5x5x3 easily with a rep spare on each set.
Other than that i was very explosive on dips and because my shoulders were failing me today i punished them with a very tiring superset.... they will learn!

Uplaoded the video of my bench press PR - check it out, any critique on form is welcome.
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Last edited by Gregsimo; 11-17-2009 at 07:56 PM.
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  #115  
Old 11-19-2009, 12:59 PM
Gregsimo Gregsimo is offline
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Day 73
Weight 164.7lbs

Heavy Back
Deadlifts
154x5x2
220x3x1
270x5x1 (PR)

Wide grip pullups
BW+5Kgx7
BW+5kgx5
BWx5

Pendlay Rows
99x5x1
154x5x3 (PR)

BB curls
70x10
60x10
60x9

Nice workout today, broke my PR for deads but it felt super heavy and im doubtful of getting 5 reps on a higher weight next week. Also felt a slight twinge on my final rep in my lower back but im hoping its nothing more and it wont affect my squats tomorrow. Tomorrows workout is Leg hypertrophy, im hoping i can squat but if not i'll just do a nasty quad and hamstring superset followed by calves and GHR's
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  #116  
Old 11-19-2009, 03:27 PM
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It's hard to tell in a video, but are you engaging the lats on the eccentric? You want to really tighten up and pull the bar down to your chest. I can tell you tried to arch your back when you are setting up, that's good, you could probably arch a little more (this is something I struggle with as well) and make sure you are squeezing the glutes.
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  #117  
Old 11-19-2009, 10:42 PM
Gregsimo Gregsimo is offline
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I always get a good arch going at the start, then it seems less during the reps, but i am still very tight into the bench and my back is in extention. Need to do a vid just in a vest so its possible to view everything better. My lats are well and truely engaged on the eccentric, my spotter has always mentioned that about my bench.
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  #118  
Old 11-20-2009, 11:34 AM
Gregsimo Gregsimo is offline
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Day 74
Weight 165.1lbs

Day off due to injury.
I was supposed to be doing leg hypertrophy today but i can hardly move my right leg.
I've been to the docs and been told i have pinched/compressed my sciatic nerve while doing deadlifts, should heal itself but im to go back if the pain gets worse. Just hope this goes away fast as i was just getting into the swing of things on my new routine. Ive advised to not workout at all for a few weeks, but i'll still do my chest and shoulder routines. just cant do lower back, or legs until this heals
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  #119  
Old 11-23-2009, 02:16 PM
Gregsimo Gregsimo is offline
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Day 77
Weight 165.7lbs

Leg hypertrophy
Squats
165x8x3

Seated calf raises (DC)
4Px13 (1,5,15)
4Px10 (1,3,5)

leg extensions
110x9 - drop 90x3
100x9 - drop 80x4
90x9 - drop 70x3

Sissy squat fascia stretch for 90 seconds after the final drop set.

I was worried going into this workout after potentially having developed sciatica. But it held up, i had no pain , no twinges and my form felt very good on squats so im hoping i dont hear from my sciatic nerve again until im 60+. Calves are going good although i had to cut my last set short due to a severe cramp in my left calf, this has happened before doing DC, but im seeing it as a good thing as the pump and lactic acid build up is clearly as high as i can get and i go way beyond pain and to true failure on calves every set.
The quad superset felt good today, havent doen these for a while so i'll be walking funny tomorrow.
Tomorrow is chest hypertrophy day.
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Last edited by Gregsimo; 11-23-2009 at 02:19 PM.
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  #120  
Old 11-23-2009, 06:46 PM
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Ellingham Ellingham is offline
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sorry i couldnt accept that game on fifa yesterday mate, my 48 hour gold trial ended on saturday night, i got a new one now so i'll give you a game some time. So hows it going for you? fighting off the injuries so far i have managed to put on 6lbs in 2 weeks is this a good amount of weight for that period of time?
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