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Post by Ed on Apr 16, 2010 21:23:51 GMT -5
I will try to log some of my workouts here, please feel free to offer advice as I am still learning. My plan for the next little while is to squat twice a week, pull once and bench once. I was benching twice a week up to the Nationals but will cut back to once a week to give some body parts a rest.
I'm on week 8 of the Coan/Phillipi deadlift program. DLs-315x5 405x1 475x2 365-3x3 I have been touching and going at the bottom of the deadlift this whole training cycle it seems that my lockout is my weakness right now. The other time that I have done this program I reset each rep on the floor and it seemed to really help the start of the lift which used to be my weak point. Shrugs-225x10 315-3x8 Felt pretty tired tonight so I left it there.
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Post by Wolverine on Apr 17, 2010 14:47:55 GMT -5
Ed
I'm just a bit concerned about you squatting twice per week and deadlifting once per week.
Give it a try, but in my experience, that might be a bit ambitious. I tried it once, and lasted about 5 weeks, before I caved. I was exhausted, and I was at 181 and recovered fairly quickly in those days. I probably went 2 weeks longer than I should have doing that, mostly because, (now this is going to come as a complete shock to you, but) I'm really stubborn. Don't drag this out too long, if it starts to wear on you. Remember your relative body size and that larger guys require longer to recover. It might work for a while at lighter squat weights, but it will eventually wear out your back and diminishing returns will ensue.
Back then, I found that squat (and leg press/ext/curls........etc. full leg workout) once per week and a supplimental leg press/ext/curl (no squats) done after my once per week deadlift worked pretty well.
Right now, I'm down to squatting once per week and deadlifting every second week.
signed
the ramblings of a lunatic.
Wolverine
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Post by Ed on Apr 17, 2010 17:21:58 GMT -5
Thanks for the advice Bruce I will see if it is too much or not I'm increasing the volume and decreasing the weight a little. My legs do take a while to recover after squats so I will be monitoring it and increasing my glutimine intake.
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Post by McLifter on Apr 18, 2010 11:20:48 GMT -5
I'm glad to see you posting your training Ed. I think that if you vary the intensity of the second day of squatting you may be alright but do heed Bruce's advice and pay attention to your body.
If you have a lighter day of squat where you are doing a different type of squat to hit a weak area with lighter weights you will have success. The main thing is always recovery and staying injury free. So, if you are doing competition style squats on your heavier day you can use any of the following; Zercher squats, Front Squats, Overhead Squats, High bar or Manta Ray Squats, or Split squats (Bulgarian/Single leg) where you work on the bilateral discrepancies that we all have. This can be varied by changing your foot position as well.
Have fun, and I look forward to reading your training log.
Brock
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Post by Ed on Apr 18, 2010 14:38:32 GMT -5
I will be watching my recovery to see if I can handle squatting twice a week. Here is my first squat workout in a while. 185x5 225-2x5 255-5x5 GMs from pins-135-5x5 I thought about doing something for my abb but I don't want to get too ripped even though beach season is coming. I'm really quite a novice at squats hopefully the strength comes quickly so it can surpass my bench.
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Post by Harv on Apr 18, 2010 17:23:19 GMT -5
ED Don't worry,with those weights you can squat 7 times a week. When are you in again and what would you like to do? Harv
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Post by McLifter on Apr 18, 2010 20:32:35 GMT -5
Strong abb = strong squat & deadlift. Remember, it's better to have a KEG rather than a six pack.
Always do some weighted work for your abs. You will find there will be a payoff on the platform.
McLifter
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Post by thebruce on Apr 19, 2010 11:04:53 GMT -5
Hi Ed good to see the BP Champ workin on his other lifts. I see some pretty good weight movin on your DL days,tells me you have a strong back and posterior chain. Not so much on the squats where do you get hung up with the squats???
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Post by Ed on Apr 19, 2010 13:27:09 GMT -5
My weak squat is due to my lack of training it, I have never really pushed myself too hard in it yet. I haven't missed a squat in training or competition except for not hitting depth in over a year. My deadlift sucks to, I'll blame that one on leverages I have been pulling conventional most of the time and have dabbled in Sumo. I think my frame is more suited for Sumo but I haven't been patient enough to really stick with it, after the June contest I'll be giving Sumo another go.
Harv, looks like I will be in on the 26th of April small chance that it could changed. McLifter has expressed interest in coming down one of these days and try a bench shirt from my wardrobe. Will have to see if that day will work for him, will have to bench when I come in because you will make me feel bad by squating hundreds of pounds more than me.
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Post by Ed on Apr 19, 2010 21:32:24 GMT -5
Bench day 225x5 275x5 295x5 315-3x3 paused the last rep of each set Standing tri. ext with purple band-3x20 Hammer curls light-3x12 Face pulls purple band-3x20 Getting back in the groove of things after Nationals I have been doing all my regular bench with my pinkys on the rings. I have to start moving my grip out a bit once in awhile to see if my shoulders can handle it.
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Post by Harv on Apr 20, 2010 1:00:44 GMT -5
Ed If April 26 works for you it will be fine.I'll speak to the Mellon to see if he can make it.Should be fun with you guys around as it makes me look slim without dieting. Will see if Steve can make it as well. Harv
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Post by McLifter on Apr 20, 2010 21:08:23 GMT -5
What time would you Benchniks get started on the 26th? If it goes too late I may not come to play. Brock
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Post by Ed on Apr 20, 2010 21:38:58 GMT -5
I could go anytime are you thinking right after work? The post workout meal usually takes up most of the time and Harv getting his trolley of gear into the gym and picking which shirt to wear for the day.
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Post by Harv on Apr 21, 2010 0:52:26 GMT -5
Brock Would 5 pm work for you?I'll see if Trevor can fit it into his work schedule.I'm pretty flexible after 4 pm or so. Ed I went through my bag today and it only had 4 bench shirts,46 Rage x,2 ply Super Katana,custom 45 Super Katana and my 44/46 Katana. If someone brings a camera we could do some videos and post them.Should be good for a laugh.A 4 or 5 person rotation is perfect. You may have forgotten but I am dieting so only had a decaffeinated coffee and a chocolate shake last meal.I guess I did eat a few of your fries as well.Maybe I did take some of your gravy as well.I almost forgot but I ate some of Trevor's potato nuggets.Now I remember I did also dip them in your gravy.Good thing that I had a protein drink will I was working out as it helps me stick to my diet. Harvey
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Post by McLifter on Apr 22, 2010 21:56:07 GMT -5
5:00 is GREAT! I'll make an attempt to meet up with you gentlemen.
Brock
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