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A New Beginning

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Re: A New Beginning

Post by Journeyman on Wed Mar 06, 2013 4:56 pm

ChrisTG wrote:I need to make a choice about where I am going and it's not easy.

Can't do a OAPU but I tried and did a negative aka same as before :(

Choice how...?

With the OAPU, do lever pushups with finger assistance, work up to a few solid sets of 5 then use one fewer finger to help. Follow it up with a few hard sets of pushups with your hands together and feet elevated--pause at the top and bottom of each rep. Then, a set of regular pushups, hindu pushups, monkey dips etc. just as many as you can.
If you want more balance in terms of pressing strength, do this 3 times every 2 weeks and do HeSPU (or partials/negatives/isometrics) followed by divebomber pushups on alternating workouts, also 3 times every two weeks.
Substitute one or two arm overhead presses for HSPU if you want.
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Re: A New Beginning

Post by ChrisTG on Thu Mar 07, 2013 1:10 am

Wednesday March 6

Glute Bridge up to 75lb/34kg x20 with a couple sets of pistols in between (could only manage 4 reps each leg). The 20 reps was a huge pain in the butt and hard enough that I couldn't do another set (today). Hips are toast.

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Re: A New Beginning

Post by Dave on Thu Mar 07, 2013 3:49 am

Chris I see you're getting in on the bridge contest! Nice! 34 kg x 20 means you can do some big weight x 10 I think. Test our your 10 rep set and see if you can inch Bones out of first place. I'm planning on doing some barbell glute bridges as well myself, and I won't be going light. :twisted:
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Re: A New Beginning

Post by ChrisTG on Sun Mar 17, 2013 8:37 pm

Major party DOMS on the weekend... haven't had so much fun in a long time. An exceptional weekend with close friends :)

I've been back at work and leaned out a little bit already, as well as eating 3x as much food which is just plain enjoyable.

Thursday March 14
Foam Roll: feet and glutes, feet need it from 8 hours of walking from work
Glute contractions, standing- basically I stand, then extend my leg behind me and contract my glute as hard as possible, and do the same to the side. I have trouble engaging my glutes and keeping a neutral spine doing Bird Dogs but can keep things aligned better while standing.

Barbell Glute Bridge bwx5 75x10 100x10 120x5,5,5,9,3,7,8,5,3,10
Ok so on every set I ended with a hamstring cramp except the last. Looking at Dave's 420x10 bridge, my feet are way to close to my butt, and moving them out slightly let me get the 10 reps. So on Monday when I do these again I expect better performance. Glad I kept banging my head against the wall until I broke through lol. I definitely have way more in me.

Sandbag Squats 110x14,12 PRs +3,+1 reps


Saturday March 16
Warmup: leg swings (front + side), wall slides

Pushups: handles x10, feet elevated diamond x10, diamond x9, assisted pushups x1 (straight arm) x3 (half extended arm)
No I'm not ignoring your plan Jman I was mucking up your nice order and concentrating on my friends pushup form instead of my workout plan. I'll write it down for next time. Feet elevated diamond pushups felt weird on my elbows so I will do them with my feet down and add a few weight plates.

Shirt handle Pullups (180lb bw) x5,8, +10lb x5,3
Slow slow negatives for the last weighted rep on each set.

Goblet Squat (dumbbell) 20x10

High Bar Back Squat 95x5 135x5 165x5 belt: 185x5 205x5 185x8

Dead Bug (w/ boots) x2,2,2,2

FatGripz Curlz 45x5 55x5,3+F,3+F

Awesome workout.

Every weekend a few of my friends have come over to workout, and we've been pretty disorganized but also consistent about it. This time I choose our exercises and all three of us went through them together, doing our pushup and pullup sets and then squats and abs as another superset, though they stuck with goblet squats while I did back squats because they are working at 20-30lb and practicing good form while I do 80lb+ goblet squats. It was awesome, we all had a great workout and I'm feeling it today. Next week we'll do overhead pressing, rows, deadlifts and abs.

During this week I will do my sandbag squats, so I'll do much more volume with that than the barbell lifts since I think it's a better exercise (for me), and get 2-3 heavy bridging sessions in.

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Re: A New Beginning

Post by itlives on Sun Mar 17, 2013 9:22 pm

Sounds like a good time. Chris. I enjoy working out with friends. I also like doing my own thing after they leave!
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Re: A New Beginning

Post by Dave on Sun Mar 17, 2013 10:19 pm

How do you do your sandbag squats? Just like a back squat? Have you tried sandbag shoulder squats? They're quite nice. :nod:
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Re: A New Beginning

Post by ChrisTG on Mon Mar 18, 2013 11:07 am

Dave.cyco wrote:How do you do your sandbag squats? Just like a back squat? Have you tried sandbag shoulder squats? They're quite nice. :nod:

I bearhug the underside of the sandbag. The form of the sandbag lift + squat (or stone lift + squat) is very similar (nearly identical) to the atlas stone lifting and squatting in the video's Cheesedog posted.

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Re: A New Beginning

Post by ChrisTG on Tue Mar 19, 2013 1:02 am

Monday March 18

Foam Roll: feet w/ rubber ball

Barbell Glute Bridge- changed my form, moved my feet about a foot further away from my butt after watching Dave's 420lb bridges.
75x10 85x10 95x10 105x10 115x10 125x10 135x10 155x10 175x10 195x10 215x10 235x10 255x10 PRs +5lb all the way to +135lb :toothy:
116kg x10 for the contest now.

One Arm Deadlift- did a set after each bridge set until my lower abs gave out (they've been wrecked with DOMS all day), alternating hands each set.
75x5 left arm 85x5 95x5 105x5 115x5 125x5 135x5

Spring Gripper 7/1x10s,10s 7/3x10s 8/3x10s 8/4x10s 8/5xF 8/4x10s,10s left only
The numbers are the positions of the springs which is easy to keep track of compared to referencing the chart for the approximate resistance.

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Re: A New Beginning

Post by CheesedogTheFirst on Tue Mar 19, 2013 1:33 am

Now that's more like it!
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Re: A New Beginning

Post by ChrisTG on Thu Mar 21, 2013 12:13 am

Tuesday March 19
Just a few things since I was in the workout room.
Foam roll feet, scapula (work had my left scapula hurting from using a trimmer all day)
Pistols x2,2
Sandbag clean & press 110xF,1,1


Wednesday March 20
Foam Roll: feet & scapula, some sore spots from yesterday still
Warmup: sandbag clean, press, drop onto face 110x1 (not enjoyable just as Jman said, but science requires repeat experiments LOL)

I did all three following exercises in a giant superset, with a decent amount of rest between exercises.

Pushups 5 normal + 2 lever
Lever Pushups (5 fingers) x4,4,4
Diamond Pushups x10,10
Thick Handle Pushups x12

Sandbag Squats 110x1,5,1+10,10,10,16 PR +2 reps

Barbell Glute Bridge 125x10 165x10 215x10 255x10 275x10,10 PR +20lb +10 reps
125kg x10 reps


The sandbag squats hammer the glutes in a lengthened position and the bridges hammer the glutes in the contracted position, the result being my posterior chain is TOAST.

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Re: A New Beginning

Post by Journeyman on Thu Mar 21, 2013 12:52 am

ChrisTG wrote:

Wednesday March 20
Foam Roll: feet & scapula, some sore spots from yesterday still
Warmup: sandbag clean, press, drop onto face 110x1 (not enjoyable just as Jman said, but science requires repeat experiments LOL)


Haha. What's your press form like with the bag?
Also, nice work on the squats and bridges!
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Re: A New Beginning

Post by Rastaman on Thu Mar 21, 2013 4:27 am

Awsome work on the Glute Bridges Chris!

Your killing that sandbag mate.
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Re: A New Beginning

Post by Dave on Thu Mar 21, 2013 12:15 pm

ChrisTG wrote:The sandbag squats hammer the glutes in a lengthened position and the bridges hammer the glutes in the contracted position, the result being my posterior chain is TOAST.

Good way for your posterior chain to be! At least until a day and a half later when it becomes pliable steel!
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Re: A New Beginning

Post by Brahma Bill on Thu Mar 21, 2013 4:49 pm

Dave.cyco wrote:
ChrisTG wrote:The sandbag squats hammer the glutes in a lengthened position and the bridges hammer the glutes in the contracted position, the result being my posterior chain is TOAST.

Good way for your posterior chain to be! At least until a day and a half later when it becomes pliable steel!
Sounds like a pain in the butt to me :roflol2:
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Re: A New Beginning

Post by Dave on Thu Mar 21, 2013 5:40 pm

:laugh2:
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Re: A New Beginning

Post by ChrisTG on Fri Mar 22, 2013 12:23 am

Journeyman wrote:Haha. What's your press form like with the bag?
Also, nice work on the squats and bridges!

I have some back bend and let the bag sag down a lot in the middle, so the bottom is fairly close to my head at lockout. I strain to press it but cleaning to the shoulders is easy.

Rastaman wrote:Awsome work on the Glute Bridges Chris!

Your killing that sandbag mate.

Thanks! I can't wait until the weather clears up and I start lifting my stones again (or both!)

Brahma Bill wrote:
Dave.cyco wrote:
ChrisTG wrote:The sandbag squats hammer the glutes in a lengthened position and the bridges hammer the glutes in the contracted position, the result being my posterior chain is TOAST.

Good way for your posterior chain to be! At least until a day and a half later when it becomes pliable steel!
Sounds like a pain in the butt to me :roflol2:

This whole month's challenge is a pain in the butt!


Thursday March 21

Pistols x3 Pushups x3

Girlfriend Glute Bridge x10 + hold :eyebrows: (yes Dave we were both fully clothed)
Barbell Glute Bridge 165x10
My glutes and hamstrings are still toasted (and not steel) and felt sore and weak so I dropped my planned bridges for more recovery. I'll do another session this weekend, two more next week, and then max out on the last day of the month.

PVC Cap Pinch Lift
20x10s 30x10s 35x10s 40x5s 45x3s,4s,1s,1s 40x7s,6s,4s

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Re: A New Beginning

Post by Dave on Fri Mar 22, 2013 1:47 am

Chris, "pushups x 3"... am I missing something? :confused1:
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Re: A New Beginning

Post by ChrisTG on Fri Mar 22, 2013 10:47 am

Dave.cyco wrote:Chris, "pushups x 3"... am I missing something? :confused1:

Sometimes I just do random stuff, I demonstrated a few variations in pushup arm positions for my girlfriend. Since there wasn't any other warmup I wrote it down, same with the pistol squats. I don't know what my current max for those are it's way more than three.

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Re: A New Beginning

Post by Dave on Fri Mar 22, 2013 8:00 pm

Got it. :)
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Re: A New Beginning

Post by ChrisTG on Sat Mar 23, 2013 4:57 pm

Friday March 22

Pistols GTG style ~15 reps

P90X yoga 1.5 hours
This thoroughly kicked my butt. My hips suck, and are ridiculously tight and inflexible.

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Re: A New Beginning

Post by ChrisTG on Sat Mar 23, 2013 11:10 pm

Saturday March 23

Barbell Glute Bridge 165x10 215x10 255x10 285x10 305x10 PRs +10, +30lb +10 reps
138kg

I don't think I got as much extension on the last set. My hamstrings are toast from the yoga yesterday, but my glutes and back felt like they could do more. I will do less weight for way more volume this week and max out the weight again next weekend just in time for the contest.

DB Press extra thick 20x10 30x10+12s hold, 35x10
thick 40x7+15s hold, 8+25s hold, 5
I held the dumbbells after the set, because I had trouble cleaning the dumbbells with the Extreme FatGripz on. The last set was painful and the dumbbells started to fall out of my grip. Dropping to normal FatGripz made them feel tiny, like a normal sized barbell.

Bodyweight Rows 178lb shoulder width x10
side to side x3,6
close grip x8,8+8s hold, x15s hold
shoulder width grip 5s hold each rep x7
I wanted to do pullups but that's mostly because I am not very good at rows, and have trouble feeling the exercise, like I'm not in the proper groove. So I worked on them.

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Re: A New Beginning

Post by itlives on Wed Mar 27, 2013 4:18 pm

Congrats on those glute PR's!

Smart working on your weaknesses!
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Re: A New Beginning

Post by ChrisTG on Mon Apr 01, 2013 11:32 pm

Tuesday March 26

Barbell Glute Bridge 75x10 85x10 95x10 105x10 115x10 125x10 135x10 145x10 155x10 165x13s hold
These were done with controlled form and full hip extension at the top. I didn't pause and wait at the top but I did bring the barbell to a full stop at the top of reach rep. My left hamstring cramped up and my left adductor started to hurt (where it was sore from yoga this weekend) so that ended that :(

Spring Gripper 7.1x10s 7.3x10s 8.3x10s 8.4x10s 8.5x8s,2reps,5s
Better than last time.


Sunday March 31

Barbell Glute Bridge 75x10 125x10 165x10 215x10 265x10 315x6,2 PR +10lb
This felt like my hamstrings were pulled apart after that set, totally destroyed and felt like they'd snap if I did another set. I think my feet were too far from my hips. I still don't have the perfect positioning down for this lift yet, feet too close to my hips and my hamstrings cramp, too far and they take the entire load of the lift limiting my glute involvement and total weight lifted. It's going to stay in my program for the next month.



A very lame week as far as exercise went. Didn't get enough sleep, combined with a busier than usual week.

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Re: A New Beginning

Post by ChrisTG on Wed Apr 03, 2013 12:09 am

Tuesday April 2

Wall Slides

3" Thick Dumbbell Press 20x10 30x10 35x11 40x11 PR +1 rep
45x4

I will bold new weights for using the FatGripz Extreme since they are much more difficult then normal FatGripz, but they aren't PRs since I've pressed those weights before. Power cleaning the 45's nearly ripped my wrists off (not in a bad way).

2.5" Thick Dumbbell Press 45x3+F,7 PR +2 reps
50x2 PR +5lb +2 reps


Dumbbell Press 50x2

Dead Bug x5,5,5

Good day for pressing.

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Re: A New Beginning

Post by Dave on Wed Apr 03, 2013 12:40 am

ChrisPR strikes again!

I've got to get myself some FatGripz. I made my own with pvc, but they really don't do the trick... I think. Maybe I'll try them again. Thanks for the inspiration. :up:
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Re: A New Beginning

Post by GreekPT on Wed Apr 03, 2013 3:31 pm

ChrisTG wrote:
Girlfriend Glute Bridge x10 + hold :eyebrows: (yes Dave we were both fully clothed)

Bummer Chris, maybe next time! ;)

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Re: A New Beginning

Post by ChrisTG on Thu Apr 04, 2013 12:46 am

Wednesday April 3

Foam Roll feet
Wall Slides
Pistol Squats 6+6

High Bar Back Squat 45x5 95x5 135x5 165x5 185x5 215x5,3
Not a great day but 10lb more than last session.

Rear Foot Elevated Split Squat with Dumbbell 20x5,5,10
Held the dumbbell like a goblet squat to keep my torso upright and prevent any cheating, and it was ridiculously hard. 20lb ended up being my working weight and this worked my legs much harder than the back squats, I've got a good case of the jelly legs now.

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Re: A New Beginning

Post by Dave on Thu Apr 04, 2013 1:20 am

Nice! Though I have to admit to some surprise that it was harder on your legs than high bar squats.
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Re: A New Beginning

Post by ChrisTG on Sun Apr 07, 2013 4:55 pm

Friday April 5

P90X yoga
With my legs still hurting from the split squats this was brutal. I had a lot more control going through it this time (the first time I was flopping around like a fish out of water) but all the warrior poses had my legs burning and shaking.



Saturday April 6

Warmup:
Wall Slides, Pistols x4,10, Pushups x7,10

Pushups
Lever x3,3,3
Diamond x12,12
3" Handles x10

Shirt Pullups
bw 180x10+F 190x6 200x5 PR +2 reps

Conventional Deadlift
75x3,5 165x3 215x3 255x3 PR +1 rep
305x1,1 PR +20lb +1 rep
I've sumo deadlifted 315 however I've always been stuck in the 200lb range for conventional deadlifts and never felt strong or 'right' doing the exercise. Which seems to be fixed now, no problem once I locked out and set both reps down with control.

Dead Bug x4,4

2.5" Barbell Reverse Curlz 45x5 55x4,4,5

3" Barbell Curlz 45x5 55x4,4+F


Last edited by ChrisTG on Sun Apr 14, 2013 3:28 pm; edited 1 time in total

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Re: A New Beginning

Post by Dave on Sun Apr 07, 2013 5:13 pm

+50, wholly crap! Sounds like you've had that latent strength hanging around in your body for some time now, just waiting for a chance to express itself! Good work! :up:
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Re: A New Beginning

Post by ChrisTG on Sun Apr 07, 2013 6:52 pm

Dave.cyco wrote:+50, wholly crap! Sounds like you've had that latent strength hanging around in your body for some time now, just waiting for a chance to express itself! Good work! :up:

It definitely felt like that. Before this I had done 245x7 (poorly) and 255x2. I never felt rock solid in the exercise. I will keep training split rep deadlifts most of the time, perhaps the next 2 sessions I will do split reps and then do another heavy session to see where I am and to train lifting max weights, going heavy every 6 weeks. Split rep deadlifts are what I've done since my last actual deadlift workout where I managed 255x2.

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Re: A New Beginning

Post by Dave on Sun Apr 07, 2013 7:21 pm

I don't know what split rep deadlifts are. :confused1:
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Re: A New Beginning

Post by ChrisTG on Sun Apr 07, 2013 10:00 pm

Dave.cyco wrote:I don't know what split rep deadlifts are. :confused1:

I was sure that someone on this forum mentioned them under a different name, but I can't remember/find the post. I first do 5 reps from the floor to just over the knee, and then lockout the last rep and do 5 reps lowering to just below the knee and locking out again.

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Re: A New Beginning

Post by itlives on Mon Apr 08, 2013 12:15 am

Sounds like a Jman thing.
Good work , Chris!!
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Re: A New Beginning

Post by ChrisTG on Wed Apr 10, 2013 2:00 am

Tuesday

Foam roll feet
Wall slides, pistols x4,4 pushups x6,10

I grouped the exercises into supersets, pushups & sandbag squats, split squats and dead bug.

Pushups BW: 178lb
5 finger Lever x4,4,6 PR +2 reps
Diamond x14,16 PR +2,+4 reps
3" Handles x12

Sandbag Squats 110x5,10,8,10
Definitely feeling the deadlifts, and after the last set my left quad started to hurt so I cut short my total sets.

DB RFE Split Squats 20x8,12,13 +3 reps
RFE = rear foot elevated, holding the dumbbell in a goblet squat position.

Dead Bug Bicycle x6,6,6,6,6,5
I did a set after each leg.

Started slow but I felt really good by the time I ended. I think that I need to really WARM UP instead of just a couple sets, so I will be sweating a lot and breathing hard aka warmed up.

I stopped drinking my 3+L of milk per day to get totally ripped for summer.

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Re: A New Beginning

Post by ChrisTG on Fri Apr 12, 2013 11:01 am

Thursday April 11

Foam Roll

Did all three exercises as a big superset, one hand at a time. So I would do OA DL with my left hand, then sledgehammer with my left hand, then bridge, OA DL with my right hand and sledgehammer with my right hand.

Barbell Glute Bridge 75x10 85x10 95x10 105x10 115x10 125x10 135x9
Darn left hamstring had some problems again (cramps) :grrr!:

One Arm Deadlifts 75x3 85x3 95x3 105x3 115x3 125x3 135x3 145x3 155x3 165x3 175x3 185x3 195x3 205x1 215xF
This becomes... unpleasant for the thumbs near the end, but my form feels really solid, no stress on the back.

Sledgehammer Curl & Press 6lb 10"x5 12"x5 14"x5 16"x5 18"x5 left 4 right PB
Couldn't get 5 reps with my right hand to take a PR, 18"x4 is my previous best.

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Re: A New Beginning

Post by Dave on Fri Apr 12, 2013 11:07 am

Swapping out the PRs for PBs now? :)

Good work! For the one arm deadlifts you used hook grip again it seems... ?
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Re: A New Beginning

Post by ChrisTG on Fri Apr 12, 2013 9:51 pm

Dave.cyco wrote:Swapping out the PRs for PBs now? :)

Good work! For the one arm deadlifts you used hook grip again it seems... ?

Nope just gearing up for another round next week 8)

Hook grip and belt for every set. It requires perfect positioning for balance & not breaking your spine so I don't change anything from the lightest sets to the heavy ones. I do think that doing less light sets and more heavy sets would be a good change, since I've gotten my form down at this point and can lift a decent amount of weight.

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Re: A New Beginning

Post by ChrisTG on Sun Apr 14, 2013 2:55 pm

ChrisTG wrote:Nope just gearing up for another round next week 8)
Close enough to next week YEAAAAAH 8)



Saturday April 13

Wall Slides, Pistols x12, Pushups x21

Did presses and pullups as a superset.

3" DB Press 20x10 30x10 40x10 45x8 PR +4 reps @3", +1 rep overall
2.5" DB Press 50x4 PR +2 reps
Felt really strong on these, no trouble cleaning the 3" handled 45lb dumbbells (power clean catching in a standing position) and then even stronger pressing them for some big PRs. This is easily my favourite press in both how the form feels and how I am advancing with it.

Shirt Pullups (bw:180) x5,10+F 190x5 205x4,3 PRs +3,+2 reps
Currently I've gotten 225x1 for the pullup contest back on BWC, and 200x5 last session. Short term goal is 215x5

High Bar Back Squats 45x5 135x5 175x5 225x7 255x5 PR +4 reps
275x2 PR +20lb +2 reps
The only difference between my previous sessions is that I got my core/upper back much tighter (I've been really focusing on my abs since they felt too "soft" to properly squat heavy) and strained much harder. Felt great and my CNS was really revved up after each of those PRs. Man it feels great to hit a PR, my back squat has been stuck at 255x1 since the end of March, 2012, so a year and two weeks. :loopy:

2.5" Barbell Reverse Curlz 45x5 55x4 50x6
My wrists didn't feel that great on these. My friend finds they don't stress his wrists at all, but his elbows flare more to the sides when he straightens his arms, while my arms at nearly perfectly straight which is going to change how we hold the bar doing the curls.

3" Barbell Curlz 45x5 55x7 60x3+F

Really feel my upper back and traps this morning.

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Re: A New Beginning

Post by ChrisTG on Sun Apr 14, 2013 3:30 pm

ChrisTG wrote:
Dave.cyco wrote:+50, wholly crap! Sounds like you've had that latent strength hanging around in your body for some time now, just waiting for a chance to express itself! Good work! :up:

It definitely felt like that. Before this I had done 245x7 (poorly) and 255x2. I never felt rock solid in the exercise. I will keep training split rep deadlifts most of the time, perhaps the next 2 sessions I will do split reps and then do another heavy session to see where I am and to train lifting max weights, going heavy every 6 weeks. Split rep deadlifts are what I've done since my last actual deadlift workout where I managed 255x2.

Going through my training log looking for my last squat PR, it seems I overlooked a session where I hit 285x1 in the conventional deadlift. So it's only a +20lb PR, but still a good PR.

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Re: A New Beginning

Post by itlives on Sun Apr 14, 2013 4:05 pm

Nice strong work, Chris!! A PR is a PR (a smaller PR is easier to break, too - just saying :lol!: )
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Re: A New Beginning

Post by ChrisTG on Wed Apr 17, 2013 7:26 pm

Tuesday April 16

Foam roll: feet, glutes
Wall slides, pistols x10, pushups x20

I paired up the exercises, did my HeSPU on their own, then supersetted the pushups and stone squats and then the split squats and abs.

Pushups (bw: 180lb) HeSPU: 2,4,2,3
5 finger lever PU: x7 PR +1 rep
4 finger lever PU: x2 PR +2 reps
Diamond PU: x18 PR +2 reps
I feel like I'm on a roll with my pushups, all the way to the OAPU :laugh2:

Stone Squats 36kgx5 49x5 63x5 73kgx10 91kgxF,F,F (lifted 3x)
So now stone squats are harder than sandbag squats lol. Still can't position my 91kg stone properly to squat it. Very soon I'm going to be cranking out reps with this stone.

DB RFE Split Squat 20x10 30x15,15 PR +10lb

Dead Bug Bicycle x8,8,8,8,8,8
Up +2 reps from last session.

Really wanted to call it quits halfway through but did my split squats and abs anyway, thinking about how they'll help in the future and to keep up my momentum.

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Re: A New Beginning

Post by ChrisTG on Fri Apr 19, 2013 12:16 am

Thursday April 18

Foam roll: feet, glutes
Wall Slides, Pistols x5,10 Pushups x22
Could barely do my pistols today, falling all over and looking like a fool with my left leg.

I did all my exercises in one big superset, doing one set of bridge & glutes and then both hands for each grip exercise.

Barbell Glute Bridge 75x8s,15s,13s,14s 95x7s,9s,9s
Doing holds with light weight to better isolate & activate the glutes, my left hamstring tends to cramp up and my left glute is a little lazy. I notice the same problem doing split squats, my left glute slacks off and my left hamstring picks up the slack and tends to get overstressed. It improved over the session.

Dead Bug Bicycle 9,9,9,9,10,10

Spring Gripper 7/3x15s 8/3x15s 8/4x10s 8/5x7s,10s PR +2s
10/2x5s PR +1 lvl, +5s
10/3x2s PR +2 lvls, +2s
Felt strong on this one today. According to my chart my gripper is roughly equivalent in difficulty to a CoC #1.5 with the springs at the 10 and 2 positions, so that's pretty cool. The difficulty is limited by my noticeably weaker left hand, which is not as weak as it used to be 8)

PVC Pinch Lift 30x10s 35x10s 40x6s,7s,6s
Not so strong on this one today, also probably limited by my extra hard work immediately prior.

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Re: A New Beginning

Post by ChrisTG on Sun Apr 21, 2013 4:02 am

Saturday April 20

Foam roll feet
Wall Slides, bw Hip Hinge, Pistols x7, Pushups x15

I did the pushups and pullups as a superset, deadlifts and dead bug as another superset, and then finished off with the curls one after another.

Pushups (bw:180) 4 finger lever: x3,4 PRs +1,+2 reps
Right tricep tendon aches around the elbow so I cut out the rest of the sets. I am pretty sure I just irritated it earlier today vs being from my pushup training.

Shirt Pullups (bw: 180) x3, 190x3, 200x3, 210x4 PR +3 reps
220x2 PR +1 rep

Split Rep Deadlifts 125x5 165x5 205x5 PR +10lb +5 reps
225x5 PR +30lb +5 reps
Doing pretty good with this, and it doesn't beat me up as much as a normal, heavier deadlift.

Dead Bug x11, Advanced x2,2
The advanced dead bug has the non working leg held fully extended and a rep is done by extending and retracting the other leg, without losing your pelvic tilt.

2.5" Barbell Reverse Curlz 45x5 55x3+F,3+F

3" Barbell Curlz 45x5 55x7 65x4 PR +5lb +4 reps

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Re: A New Beginning

Post by Rastaman on Sun Apr 21, 2013 5:45 am

ChrisTG wrote:Tuesday April 16

Pushups (bw: 180lb) HeSPU: 2,4,2,3
5 finger lever PU: x7 PR +1 rep
4 finger lever PU: x2 PR +2 reps
Diamond PU: x18 PR +2 reps
I feel like I'm on a roll with my pushups, all the way to the OAPU :laugh2:

Your progressing well with the lever PU mate... All the way to the OAPU I'm sure :mrgreen:

Hopefully the elbow tendon sorts itself out in a day or two.
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Re: A New Beginning

Post by ChrisTG on Mon Apr 22, 2013 9:50 pm

Rastaman wrote:Your progressing well with the lever PU mate... All the way to the OAPU I'm sure :mrgreen:

Hopefully the elbow tendon sorts itself out in a day or two.

Oh yeah that's the plan! I'm further away from it than I thought when I started though- but when I do 5 reps with pinky assist I am sure I will dominate my first few OAPU reps.

Elbow is already feeling 100%, so it wasn't from my training and so tomorrow I'll be hammering out a great pushup session.

I'm really slacking on my rows so I need to get some training in for those... but pullups are just so much more awesome and I want to train them every weekend when my friends come over. So I'll throw them in during the week, which lets me do my pullups and also get my rowing in.

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Re: A New Beginning

Post by Dave on Mon Apr 22, 2013 10:24 pm

ChrisTG wrote:I'm really slacking on my rows so I need to get some training in for those...

Me too! :headbang:
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Re: A New Beginning

Post by Journeyman on Mon Apr 22, 2013 11:30 pm

ChrisTG wrote:
Rastaman wrote:Your progressing well with the lever PU mate... All the way to the OAPU I'm sure :mrgreen:

Hopefully the elbow tendon sorts itself out in a day or two.

Oh yeah that's the plan! I'm further away from it than I thought when I started though- but when I do 5 reps with pinky assist I am sure I will dominate my first few OAPU reps.

Elbow is already feeling 100%, so it wasn't from my training and so tomorrow I'll be hammering out a great pushup session.

I'm really slacking on my rows so I need to get some training in for those... but pullups are just so much more awesome and I want to train them every weekend when my friends come over. So I'll throw them in during the week, which lets me do my pullups and also get my rowing in.

One thing on the lever pushups, if you aren't already, keep your non-working arm locked out completely straight for the duration of the set. Otherwise, progress is hard to determine.

I'd suggest doing 2 pullup days for each row day, generally. But that's just me.
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Re: A New Beginning

Post by ChrisTG on Wed Apr 24, 2013 11:03 am

Journeyman wrote:One thing on the lever pushups, if you aren't already, keep your non-working arm locked out completely straight for the duration of the set. Otherwise, progress is hard to determine.

I'd suggest doing 2 pullup days for each row day, generally. But that's just me.

I straighten my arm at the top, so it ends up bending when I go down for each rep, however I find if I straighten my arm at the bottom, I don't go up, I go up and over to the side, which takes the weight off my non-working arm.

I also would agree on the rows, however I have been slacking on them and some higher-than-usual frequency to get them up to speed seems warranted.


Tuesday April 23

Foam roll feet
Wall Slides, Hip Hinges, Hanging Leg Raise x3,2,3,3 Pistols x7,10,10 Pushups 24+F

Pushups 4 finger lever: xF

Stone Squats 36x10 49x10 63x lift/no squats

Well I had 0 strength, struggled to do my warmup sets, or any sets whatsoever, but it made sense when I realized I had only gotten 5 hours of sleep since Sunday and my weekend was super busy. Gotta rest up, finished with some abs which seemed to be the only thing I had any strength in.

Advanced Dead Bug x3,3,3,3,3,3

Much better sleep last night afterwards so I will get a good workout in this Thursday.

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Re: A New Beginning

Post by Journeyman on Wed Apr 24, 2013 9:51 pm

ChrisTG wrote:
Journeyman wrote:One thing on the lever pushups, if you aren't already, keep your non-working arm locked out completely straight for the duration of the set. Otherwise, progress is hard to determine.

I'd suggest doing 2 pullup days for each row day, generally. But that's just me.

I straighten my arm at the top, so it ends up bending when I go down for each rep, however I find if I straighten my arm at the bottom, I don't go up, I go up and over to the side, which takes the weight off my non-working arm.

I also would agree on the rows, however I have been slacking on them and some higher-than-usual frequency to get them up to speed seems warranted.

Weird. It shouldn't be doing that... I'll make a vid to show what I mean.
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