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  #241  
Old 03-01-2010, 01:51 PM
Gregsimo Gregsimo is offline
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Day 22. non linear split
DE squats. 03.01.2010

DE squats
110x3x2 (42% of 1RM)
121x3x4 (46%)
132x3x2 (50%)

Wide grip pullups
BW x 8
BW x 6
BW x 5
BW x 3

Cardio
8 mins @7mph 0% incline
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  #242  
Old 03-02-2010, 07:19 PM
Gregsimo Gregsimo is offline
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Day 23. non linear split
Heavy Bench. 03/02/2010

Bench Press
176x4
181.5x3
192.5x1 (PR)

Incline Bench
121x5 (PR)
110x7
110x6

Dips
BW+22 x 6 (PR)
BW+11 x 6
BW+11 x 5

Solid workout today. Disappointed i missed my 5th rep on the first set of bench, wasnt even close and shouldnt have attempted it. The remaining sets were solid and i had 192.5 for a 1RM easy. I will easily break the 200 mark by the next cycle.
Incline is my strongest yet and dips felt good today, except my left shoulder keeps clicking and it is painful but not hindering performance atleast. All heaviest sets were PR's today and my weight is now up to 171
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Last edited by Gregsimo; 03-02-2010 at 07:21 PM.
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  #243  
Old 03-02-2010, 08:26 PM
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Ellingham Ellingham is offline
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Nice work on the bench mate, mine is still horribly light weight
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  #244  
Old 03-04-2010, 11:29 PM
Gregsimo Gregsimo is offline
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Day 25. non linear split
Heavy Squat. 03/04/2010

Squats
231x5
242x3
253x2 (PR)
http://www.youtube.com/watch?v=Zbo26P7iPC8

Leg extentions
110x11
100x11
100x10

Occluded standing calf raises
60x15
60x12
60x10

DE Deadlifts
132x3x8 (40% of 1RM)

Great workout today. my first attempt at 5, 3, 1 scheme for squats and i loved it. i managed 2 reps on my final set which was 98% of my theoretical 1RM and i found it easy so i think im atleast on 265-270, i will find out next week. The rest of the workout went well and im not lookign forward to the DOMs from the occlusion training.
DE deads were very explosive.
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  #245  
Old 03-06-2010, 02:20 PM
Gregsimo Gregsimo is offline
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Day 26. non linear split
Heavy military. 03/05/2010

Seated military press
115.5x5
110x5x2

Upright Rows
70x11
70x9
60x9

CGBP
143x9

Not the best for shoulders today. i expected more on military press. upright rows felt good atleast. As for CGBP, my shoulder clicks on dips and CGBP but recently it has begun hurting and it stopped me in my tracks so after one set i called it a day. Need to get it checked out i think as i dont know if i will be able to bench next week if it continues.
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Last edited by Gregsimo; 03-06-2010 at 02:27 PM.
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  #246  
Old 03-06-2010, 02:26 PM
Gregsimo Gregsimo is offline
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Day 27. non linear split
Deadlift. 03/06/2010

Deadlift
264x5x2 (PR)

Wide grip pullups
BW x 6
BW x 4

One arm DB Rows
55x10
55x8
50x10

Hyperextentions
BW+11 x 12x3

BB curls
70x12
70x8
60x9

Nice workout today. DL's felt great, that second set took it out of me, im beginning to lose my grip during the sets. Chalk is forbidden in our gym so i might have to start hook grip or under/over.
Pullups were poor after DL's, as such im not doing them after DL's. i'll add them on DE days and from next week im going back to pendlay rows over DB rows.
Really happy with my PR.
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Last edited by Gregsimo; 03-09-2010 at 12:02 AM.
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  #247  
Old 03-09-2010, 12:06 AM
Gregsimo Gregsimo is offline
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Day 29. non linear split
Bench hypertrophy. 03/08/2010

Bench press
143x10
143x9
143x7

Incline press
110x7
99x9
99x7

Bench felt ok today, incline was poor and i expected much more of myself. Then i got a phone call to head home asap so did some BW dips at home later in the day to hit my tris. Squats tomorrow - lets hope im not sick this time!
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  #248  
Old 03-09-2010, 07:06 PM
Gregsimo Gregsimo is offline
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Day 30. non linear split
Hypertrophy squats. 03/09/2010

Squats
181.5x10 (PR)
181.5x9
181.5x8

Leg extentions
110x11
110x10
100x11

lying leg curls
50x12
50x9
40x9

Standing calf raises (occluded)
60x15
60x11
60x11

Nice workout today. felt queasy after squats but didnt puke this time. went for pure isolation exercises today to get a good pump, also threw in some fascia stretching for quads. next week will be front squats and possibly SLDL.
Calves hurt like mad and im pretty sure i'll have a limp tomorrow. happy days!
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  #249  
Old 03-10-2010, 03:17 PM
tmkeehn tmkeehn is offline
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Having some good workouts man! Good progression on deadlifts and squats, PR's for both in the same week! Keep it up
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  #250  
Old 03-10-2010, 05:00 PM
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Ellingham Ellingham is offline
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Things look like they are going nicely mate, squats look intense.
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