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Johnny
Oct 31, 2005 15:13:00 GMT -5
Post by Johnny Mnemonic on Oct 31, 2005 15:13:00 GMT -5
Upper Body 10/31
Seated barbell press
115 @ 20 reps;initial set 115 @ 18 reps;1 drop set
Scapular Pull-ups
25 @ 22 reps;initial set 25 @ 19 reps;1 drop set
Dips
bodyweight @ 20 reps;initial set bodyweight @ 18 reps;1 drop set
db hammer curls
35's @ 15 reps;initial set 35's @ 14 reps;1 drop set
Had not done this much high rep work for upper body in a few weeks. But got a great pump from it. I would like to keep this up and add a little more muscle. I realized I had only gained 5lbs in the last two years up to this August. But since I have tried to concentrate on more high reps in my workouts I have gained 6lbs in the last two months.
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Johnny
Nov 1, 2005 0:23:23 GMT -5
Post by Boris on Nov 1, 2005 0:23:23 GMT -5
Johnny, do we have to worry about you hitting the tanning beds and shaving all of your body hair?...
As far as the meet goes, I don't know what happened, but I think it was just an off-day for you. I think you rushed your DL warm-ups and maybe that slice of za' 5 minutes prior to that didn't do you much good either.
Probably doing more competition-stance sumo work from time to time (not necessarily all that heavy) just to nail down technique would be a good plan to get ready for the next comp.
Your bench just seemed to stop halfway up. I really think that board presses are probably one of the best tri exercises a powerlifter can do - you might look into doing some 2 board presses if you can. I think that pin presses are ok, but board presses are just a much better and more natural exercise IMHO. It's too bad we can't train together more often because I think it's something I need to do more of too.
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Johnny
Nov 2, 2005 21:20:27 GMT -5
Post by Johnny Mnemonic on Nov 2, 2005 21:20:27 GMT -5
Lower Body 11/2
Squats
275 @ 16 reps;initial set 250 @ 16 reps;2 drop sets
Sit-ups
90 @ 15 reps;initial set 90 @ 14 reps;1 drop set
The squats kicked my butt again today. But I was able to get lower on the reps.
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Johnny
Nov 4, 2005 20:37:01 GMT -5
Post by Johnny Mnemonic on Nov 4, 2005 20:37:01 GMT -5
Upper Body 11/4
ISO Bench Press
275 @ 10 seconds;initial set 260 @ 10 seconds;4 drop sets
db flyes
35's 3x10
I held the bar on the ISO BP's roughly 8-10 inches above my chest. I am estimating that is my CJC considering where I stalled at in the Push/Pull meet last weekend.
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Johnny
Nov 6, 2005 20:00:18 GMT -5
Post by Johnny Mnemonic on Nov 6, 2005 20:00:18 GMT -5
Lower Body 11/6
SRDL (Sumo Romanian Deadlift) Deadlifts
455 @ 5 reps;initial set 425 @ 5 reps;3 drop sets
Ended with some lightweight (Competition) Sumo deads.
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Johnny
Nov 7, 2005 18:37:32 GMT -5
Post by Johnny Mnemonic on Nov 7, 2005 18:37:32 GMT -5
Upper Body 11/7
Seated barbell press
135 @ 19 reps;initial set 135 @ 11 reps;blah!
Scapular Pull-ups
20 @ 20 reps;inital set 20 @ 17 reps;1 drop set
dips
20 @ 15 reps
db hammer curls
35's @ 15 reps
Had to cut my workout short tonight.
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Johnny
Nov 8, 2005 23:04:12 GMT -5
Post by Boris on Nov 8, 2005 23:04:12 GMT -5
SRDL (Sumo Romanian Deadlift) Deadlifts 455 @ 5 reps;initial set 425 @ 5 reps;3 drop sets Ended with some lightweight (Competition) Sumo deads. How are the DLs feeling Johnny? btw, do you have my copy of "Supertraining"? I couldn't find it earlier and was wondering if I had lent it to you...
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Johnny
Nov 9, 2005 20:21:47 GMT -5
Post by Johnny Mnemonic on Nov 9, 2005 20:21:47 GMT -5
Lower Body 11/9
Squats
315 @ 18 reps;initial set 315 @ 11 reps;drop set
Natural GHR's
2x6
Ab pull-downs
110 2x10
Felt much stronger on squats today then in last squat session. Also the Deadlifts did feel pretty good on Sunday Boris. I must stick with working on my technique every session as well.
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Johnny
Nov 11, 2005 17:40:20 GMT -5
Post by Johnny Mnemonic on Nov 11, 2005 17:40:20 GMT -5
ISO Bench Press
290 @ 10 seconds @ 8-10 inch.;initial set 275 @ 10 seconds @ 8-10 inch;4 drop sets
db flyes
35's @ 3x10
Feeling pretty strong today.
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Johnny
Nov 14, 2005 19:42:23 GMT -5
Post by Johnny Mnemonic on Nov 14, 2005 19:42:23 GMT -5
Lower Body 11/14
Deadlifts (SRDL)
505 @ 5 reps;initial set 475 @ 5 reps;1 drop set
Sumo deadlifts
225 2x5
Felt great on initial set of deads but lost most of my energy after that.
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Johnny
Nov 15, 2005 21:21:44 GMT -5
Post by Johnny Mnemonic on Nov 15, 2005 21:21:44 GMT -5
Upper Body 11/15
db Presses
80's @ 10 reps;initial set 70's @ 10 reps;2 drop sets
Wide grip Pull-ups
3x8
Dips
25 3x10
db curls
35's 2x10
I am definitely feeling the extra muscle I have gained recently is helping. Why didn't I realize this a while ago?
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Johnny
Nov 15, 2005 23:19:07 GMT -5
Post by Boris on Nov 15, 2005 23:19:07 GMT -5
Lower Body 11/14 Deadlifts (SRDL) 505 @ 5 reps;initial set 475 @ 5 reps;1 drop set Sumo deadlifts 225 2x5 Felt great on initial set of deads but lost most of my energy after that. Nice deadlifting Johnny! I bet you were pretty happy w. this workout.
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Johnny
Nov 18, 2005 21:23:52 GMT -5
Post by Johnny Mnemonic on Nov 18, 2005 21:23:52 GMT -5
Lower Body 11/18
Squats
340 @ 15 reps;intial set 315 @ 15 reps;1 drop set
Ab Pull-downs
110 3x10
Stopped the squats after one drop set because I felt a twing in my knee. Imagine that!!
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Johnny
Nov 22, 2005 19:27:27 GMT -5
Post by Johnny Mnemonic on Nov 22, 2005 19:27:27 GMT -5
Upper Body 11/22
OI Bench Press (McDonald bar)
210 @ 18 reps;initial set 195 @ 18 reps;2 drop sets
This exercise was done in OI Oscillatory Isometric style. Meaning I would flex with the bar 5-6 inches off my chest then relax until the bar came down to my chest then explode up as hard as possible. The reps are very short range so the bar never gets higher than the aforementioned 5-6 inches. The bar has almost a rectangular shape in the middle. Kind of cambered. It is a great chest exercise. I got a great pump in my upper and outer pecs. Ended with rotator cuff stuff.
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Johnny
Nov 23, 2005 16:24:00 GMT -5
Post by Johnny Mnemonic on Nov 23, 2005 16:24:00 GMT -5
Lower Body 11/23
Deadlifts (SRDL)
515 @ 3 reps;initial set 455 @ 3 reps;1 drop set
Didn't have as much energy today as I would have liked.
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