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PostPosted: Sat May 14, 2011 6:23 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
The Pendlay Rows felt great!


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PostPosted: Tue Jun 07, 2011 3:33 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
Workout A (lower)
Barbell Back Squat
5-8 sets/ 1-12 reps
Deadlift or SLDL
5-6 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 Pendlay Row
5-6 sets/ 3-12 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
Dumbbell Snatch
3-4 sets/ 1-5 reps

* Not on heavy days.

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

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


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PostPosted: Tue Jun 07, 2011 3:52 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
4 Workouts, 13 Exercises (10 barbell, 2 dumbbell, 1 bodyweight/weighted)

3 out of 4 workouts include some kind of squat (back squat, front squat, OH squat).

3 out of 4 workouts include some kind of overhead lift (MP, OH Squat, TGU, DB Snatch).

3 out of 4 workouts include some kind of explosive lift (Pendlay row, High Pull, DB Snatch).

11 exercises performed standing (including TGUs).


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PostPosted: Mon Jun 27, 2011 8:25 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
Today was my first workout since my daughter was born ... Felt pretty good.


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PostPosted: Fri Jul 01, 2011 9:17 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
Matt Z wrote:
Today was my first workout since my daughter was born ... Felt pretty good.


I'm sure you felt great about both. Congratulations on the birth of your daughter.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Fri Jul 01, 2011 9:31 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
Thanks.


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PostPosted: Wed Jul 20, 2011 9:46 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
I haven't been getting much sleep with the new baby ... been pretty tired, but surprisingly strong.


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PostPosted: Fri Jul 22, 2011 9:04 am 
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moderator
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Matt Z wrote:
I haven't been getting much sleep with the new baby ... been pretty tired, but surprisingly strong.

Yeah, but it's in a great cause!

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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PostPosted: Fri Jul 22, 2011 12:26 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
Matt Z wrote:
I haven't been getting much sleep with the new baby ... been pretty tired, but surprisingly strong.


You are now the proud owner of some Dad Strength. :)

I'm thinking of having some kids next time my deadlift stall. ;)

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Sat Jul 23, 2011 3:23 pm 
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Location: Kudjip, Papua New Guinea
I've heard worse reasons for having kids!

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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PostPosted: Tue Aug 23, 2011 9:25 pm 
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Veteren Member
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Joined: Tue Oct 19, 2010 1:12 pm
Posts: 2406
100 lb TGU, nice!

What does it mean when you put an "_" before the weight in your log?


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PostPosted: Wed Aug 24, 2011 5:07 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
Nothing really ... it's just a way to make everything line up evenly.


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PostPosted: Tue Aug 30, 2011 9:20 am 
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Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1352
Location: New York, USA
Matt Z wrote:
Barbell Deadlift
1) 225 lbs for 05 reps
2) 315 lbs for 03 reps
3) 405 lbs for 01 rep
4) 455 lbs for 01 rep
5) 475 lbs for 01 rep
6) 495 lbs for 01 rep - New PR!


495, that's my goal on this lift, hoping to get there in 18-24 months. Inspiring to see somebody make "5 plates"


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PostPosted: Wed Aug 31, 2011 4:47 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
Thanks.


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PostPosted: Tue Sep 13, 2011 9:20 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
Barbell Back Squat
Age 25 (09/14/06) 1 set 335 lbs for 01 rep
Age 26 (09/14/07) 1 set 385 lbs for 01 rep
Age 27 (09/14/08) 1 set 410 lbs for 01 rep
Age 28 (09/14/09) 1 set 440 lbs for 01 rep
Age 29 (09/14/10) 1 set 440 lbs for 01 rep
Age 30 (09/14/11) 1 set 460 lbs for 01 rep

Barbell Deadlift
Age 25 (09/14/06) NA
Age 26 (09/14/07) 1 set 400 lbs for 01 rep
Age 27 (09/14/08) 1 set 400 lbs for 01 rep
Age 28 (09/14/09) 1 set 470 lbs for 01 rep
Age 29 (09/14/10) 1 set 475 lbs for 01 rep
Age 30 (09/14/11) 1 set 495 lbs for 01 rep

Barbell Bench Press
Age 25 (09/14/06) 1 set 305 lbs for 03 reps
Age 26 (09/14/07) 1 set 335 lbs for 01 rep
Age 27 (09/14/08) 1 set 335 lbs for 01 rep
Age 28 (09/14/09) 1 set 340 lbs for 01 rep
Age 29 (09/14/10) 1 set 345 lbs for 01 rep
Age 30 (09/14/11) 1 set 350 lbs for 01 rep

BB Pendlay Row
Age 25 (09/14/06) NA
Age 26 (09/14/07) NA
Age 27 (09/14/08) NA
Age 28 (09/14/09) NA
Age 29 (09/14/10) NA
Age 30 (09/14/11) 2 sets 315 lbs for 03 reps

Barbell Front Squat
Age 25 (09/14/06) NA
Age 26 (09/14/07) 1 set 245 lbs for 01 rep
Age 27 (09/14/08) 1 set 245 lbs for 01 rep
Age 28 (09/14/09) 1 set 245 lbs for 01 rep
Age 29 (09/14/10) 1 set 245 lbs for 01 rep
Age 30 (09/14/11) 1 set 335 lbs for 01 rep

Barbell High Pull
Age 25 (09/14/06) NA
Age 26 (09/14/07) NA
Age 27 (09/14/08) 1 set 245 lbs for 03 reps
Age 28 (09/14/09) 1 set 290 lbs for 01 rep
Age 29 (09/14/10) 1 set 325 lbs for 01 rep
Age 30 (09/14/11) 1 set 325 lbs for 01 rep

BB Military Press
Age 25 (09/14/06) NA
Age 26 (09/14/07) 1 set 205 lbs for 03 reps
Age 27 (09/14/08) 1 set 205 lbs for 03 reps
Age 28 (09/14/09) 1 set 225 lbs for 02 reps
Age 29 (09/14/10) 1 set 240 lbs for 01 rep
Age 30 (09/14/11) 1 set 245 lbs for 02 reps


Last edited by Matt Z on Wed Sep 14, 2011 5:08 pm, edited 1 time in total.

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