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PostPosted: Mon Nov 26, 2007 10:50 am 
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Deific Wizard of Sagacity
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Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4442
Location: Pennsylvania
Between the holliday and being sick I only managed to get one workout last week. I'm determined to do better this week however.


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PostPosted: Fri Dec 14, 2007 2:19 pm 
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Deific Wizard of Sagacity
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Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4442
Location: Pennsylvania
New Workout Schedual:

Workout # 1 (Mondays)
Barbell Squat (low-bar)
5-6 sets/1-12 reps

Standard Deadlift
3-4 sets/1-5 reps
OR
Straight-leg Deadlift
3-4 sets/5-8 reps

Sled Calf Raise
3 sets/15-20 reps

Workout # 2 (Wednesdays)
Barbell Bench Press
4-5 sets/1-12 reps

BB Military Press
3 sets/1-8 reps

Dumbbell Raise
3 sets/8-12 reps

Workout # 3 (Fridays)
BB Bent-over Row
4-5 sets/3-12 reps

Wide-grip Chin-up
3 sets/1-12 reps

Dumbbell Raise
3 sets/8-12 reps
OR
DB Rear Delt Row
3 sets/8-12 reps


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PostPosted: Fri Dec 14, 2007 2:31 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4442
Location: Pennsylvania
I've decided to drop inclines and focus mainly on bench presses and military presses. However, I may still do inclines occationally, substituting them for either bench presses or military presses. Likewise, I plan on substituting push presses for military presses every few weeks.

I'm also thinking about adding power cleans ... possibly in conjunction with military presses. It'll be a long time before I can power clean as much as I can push press, but, with a little practice, I may be able to power clean as much as I can military press.


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PostPosted: Fri Dec 14, 2007 3:04 pm 
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In Memoriam: TimD
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Joined: Mon Dec 19, 2005 8:04 am
Posts: 3129
Location: Va Beach, Va
Hey Matt, just a little food for thought, as you are considering presses, push presses and power cleans. A drill we used to use combined them all, 1 power clean (off the floor or low hang-RDL position)+3 MP's +2 PP.
Tim


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PostPosted: Fri Dec 14, 2007 4:39 pm 
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Deific Wizard of Sagacity
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Posts: 4442
Location: Pennsylvania
Hmmm ... I was thinking I should do power cleans and military presses on a one-to-one ratio, since I need to work on my clean.


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PostPosted: Fri Dec 14, 2007 4:46 pm 
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Deific Wizard of Sagacity
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Posts: 4442
Location: Pennsylvania
Surprisingly, my power clean does seem to have improved somewhat just from the small amount of practice I've been getting. I'm hoping I can improve it further with regular practice and, if my wrist holds up, gradually work my way up to heavier weights.


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PostPosted: Fri Dec 14, 2007 6:02 pm 
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In Memoriam: TimD
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Location: Va Beach, Va
Well, we would train them separate in one session. and do a combo type of thing in another, such as I suggested. Other combo's might be 3 PC + 3 - 5 MP or PP or Push jerk or any or all combo's.
Tim


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PostPosted: Mon Dec 17, 2007 10:34 am 
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Deific Wizard of Sagacity
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Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4442
Location: Pennsylvania
Hmm ... Lately, I've also been toying around with the idea of doing full body workouts. Maybe I'll try something like this:

Workout # 1 (Mondays)
Barbell Squat (low-bar)
5-6 sets/01-12 reps

Barbell Bench Press
4-5 sets/01-12 reps

BB Bent-over Row
4-5 sets/03-12 reps

Workout # 2 (Wednesdays)
Barbell Power Clean
4-5 sets/01-12 reps

Dumbbell Raise
3-4 sets/08-12 reps

Sled Calf Raise
3-4 sets/15-20 reps

Workout # 3 (Friday)
Standard or SL Deadlift
5-6 sets/01-12 reps

Barbell Military Press
3-4 sets/01-12 reps

Wide-grip Chin-up
3-4 sets/01-12 reps


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PostPosted: Wed Dec 26, 2007 9:48 am 
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Deific Wizard of Sagacity
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Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4442
Location: Pennsylvania
So far so good. However, I've decided to do High Pulls instead of Dumbbell Raises.


Last edited by Matt Z on Wed Jan 02, 2008 10:25 am, edited 2 times in total.

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 Post subject:
PostPosted: Wed Dec 26, 2007 10:19 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4442
Location: Pennsylvania
Workout # 1
Barbell Squat (low-bar)
5-6 sets/01-12 reps

Barbell Bench Press
4-5 sets/01-12 reps

BB Bent-over Row
4-5 sets/03-12 reps

Workout # 2
Barbell High Pull
5-6 sets/01-12 reps

BB Power Clean
3-4 sets/01-12 reps

Sled Calf Raise
3-4 sets/15-20 reps

Workout # 3
STD or SL Deadlift
5-6 sets/01-12 reps

Barbell MP or PP
3-4 sets/01-12 reps

WG or CG Chin-up
3-4 sets/01-12 reps


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 Post subject:
PostPosted: Thu Jan 03, 2008 10:09 am 
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Deific Wizard of Sagacity
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Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4442
Location: Pennsylvania
I did an improvised home workout yesterday consisting of High Pulls, Overhead Squats and Push-ups (feet elevated). 200 lbs felt really light on High Pulls, and I think I can do a lot more.


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PostPosted: Fri Jan 04, 2008 11:01 am 
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Deific Wizard of Sagacity
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Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4442
Location: Pennsylvania
I've decided to replace Barbell Power Cleans with Barbell Overhead Squats, since no matter what I do I just can't seem to perform cleans properly.


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PostPosted: Thu Jan 10, 2008 9:43 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4442
Location: Pennsylvania
I couldn't get near a bench at the gym on Tuesday (got there later than usual), so I ended up doing Behind-the-neck Push Presses instead. This is a new exercise for me, but it felt great.

Anyway, I'm going to try to Bench Press today. Hopefully, it'll be a little less crowded this time.


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PostPosted: Thu Jan 10, 2008 9:47 am 
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Deific Wizard of Sagacity
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Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4442
Location: Pennsylvania
PS.) In the past I always found behind-the-neck presses akward and uncomfortable, but not this time. One difference was that I used a narrower grip, which seemed to help a lot. Also, it's possible that all the Overhead Squats I've been doing lately have had a positive effect on my shoulder mobility.


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PostPosted: Sat Jan 12, 2008 3:38 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4442
Location: Pennsylvania
I tried doing Standard Deadlifts yesterday. I completed my first warmup set with no problem, but after I put down the bar I felt a strange dizzy feeling. Then at that moment I felt both my hamstrings start to tighten up on the insides, the left side slightly worse than the right. I sat down for a little while and they loosened up, so I decided to try a light set of Barbell Rows. These felt fine, but as soon as I put down the barbell my hamstrings started to tighten up again. At that point, I decided to call it a day.

Afterwards I felt fine. I think I may have just needed a little more time to recover from doing Squats and High Pulls on Tuesday.


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