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PostPosted: Sat Feb 26, 2011 7:23 am 
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Deific Wizard of Sagacity
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So, what do you think of the box squats?


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PostPosted: Sat Feb 26, 2011 8:13 pm 
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Deific Wizard of Sagacity
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So far I like them. I'm thinking of keeping them for a month or two and seeing if they do anything for my squat and deadlift.


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PostPosted: Sat Feb 26, 2011 8:16 pm 
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Deific Wizard of Sagacity
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The plyo step I'm using comes to just above mid-shin on me (I haven't measured it). This is slightly shallower than my normal squat depth, but still slightly below parallel.


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PostPosted: Sat Apr 30, 2011 9:37 am 
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Deific Wizard of Sagacity
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I'm thinking of tweaking my program again:

Workout A
Barbell Back Squat
5-7 sets/1-12 reps

Dumbbell Snatch
3-4 sets/1-5 reps

Turkish Get-Up
3-4 sets/1-5 reps

Workout B
Barbell Bench Press
5-6 sets/1-12 reps

BB Bent-over Row
5-6 sets/8-12 reps

?
3-4 sets/8-12 reps

Workout C
Barbell Front Squat
5-6 sets/1-12 reps

Standard Deadlift
4-5 sets/1-3 reps
OR
Straight-leg Deadlift
4-5 sets/8-12 reps
AND
Barbell Hold (grip)
4-5 sets/~10 sec.

Workout D
Barbell Military Press
5-6 sets/1-12 reps
Overhand Pull-up
3-4 sets/1-12 reps
DB Rear Delt Row
3-4 sets/3-12 reps


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PostPosted: Sat Apr 30, 2011 9:40 am 
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Deific Wizard of Sagacity
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Week 1 = Mon-A, Wed-B, Fri-C
Week 2 = Mon-D, Wed-A, Fri-B
Week 3 = Mon-C, Wed-D, Fri-A
Week 4 = Mon-B, Wed-C, Fri-D
Week 5 = Repeat

As before, I'm planning on performing Standard Deadlifts on heavy days, and Straight-leg Deadlifts with Barbell Holds the rest of the time.

Meanwhile, I'm thinking of doing either Dumbbell Raises or Dumbbell Laterals after Barbell Bent-over Rows in Workout B.

Normally, my first workout of the week is my heavy day, so I'll do heavy Back Squats on Week 1, heavy Bench Presses on Week 2, etc.


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PostPosted: Sun May 01, 2011 12:23 am 
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So, you only do standard DL once every 4 weeks?

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PostPosted: Sun May 01, 2011 7:51 pm 
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Deific Wizard of Sagacity
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Yes that's correct, although lately it's been less than that. I want to get back to doing them regularly.


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PostPosted: Mon May 02, 2011 7:39 pm 
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Deific Wizard of Sagacity
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I'm thinking of dropping the Dumbbell Snatches from Workout A.


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PostPosted: Mon May 02, 2011 7:41 pm 
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So, do you try to hit a new 1RM every 4 weeks? How do you decide your loading on the other 3 lifting days?

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PostPosted: Tue May 03, 2011 3:51 am 
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Deific Wizard of Sagacity
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It depends on how I feel and how I perform on Straight-leg Deadlifts. If my Straight-leg Deadlift has improved recently and I'm feeling health and strong I may try for a new 1RM on Standard Deadlifts. Otherwise, I may just do sets of 2-3 reps.


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PostPosted: Thu May 05, 2011 4:59 pm 
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Deific Wizard of Sagacity
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I cut my workout short today ... felt pretty exhausted. I'm thinking of going back to my old program.


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PostPosted: Fri May 06, 2011 1:42 am 
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If it ain't broke....

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PostPosted: Fri May 06, 2011 10:31 pm 
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Deific Wizard of Sagacity
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You would think training back squats and deadlifts (standard or SL) on different days would allow me to put more into my deadlift, but it seems to have the opposite effect.


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PostPosted: Fri May 06, 2011 10:43 pm 
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Deific Wizard of Sagacity
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Workout A (Lower)
Barbell Back Squat
5-6 sets/1-12 reps
Deadlift or SLDL
4-5 sets/1-12 reps
Barbell Hold (grip)*
3-4 sets/~10 sec.

Workout B (Upper)
Barbell Bench Press
5-6 sets/1-12 reps
BB Bent-over Row
5-6 sets/8-12 reps
Overhead Squat
3-4 sets/8-12 reps

Workout C (Lower)
Barbell Front Squat
5-6 sets/1-12 reps
Barbell High Pull
5-6 sets/1-5 reps
Turkish Get-up
3-4 sets/1-5 reps

Workout D (Upper)
Barbell Military Press
5-6 sets/1-12 reps
Overhand Pull-up
3-4 sets/1-12 reps
DB Rear Delt Row
3-4 sets/3-12 reps

*Not on heavy days.

Note: Standard Deadlift = 1-3 reps/ Straight-leg Deadlift = 5-12 reps


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PostPosted: Fri May 13, 2011 8:32 pm 
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I'm thinking of trying Pendlay Rows. I've never done barbell rows from the floor before.


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