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  1. #101
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    2-8-16

    Squat
    265 x 5, 5, 5, 5, 5

    Bench
    210 x 5, 5, 5, 5, 5

    Row
    160 x 5, 5, 5, 5, 5


    Squat: W/Us 135, 185, 225. Solid. Bench: W/Us 95, 135, 185. Elbow much better tonight. No soreness. Row: No MMC on 1st set. Focus on elbow drive cue and engaging back. Good MMC rest of sets.
    Pick up heavy things.
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  2. #102
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    2-10-16

    Squat
    270 x 5, 5, 5, 5, 5

    Press
    165 x 5, 5, 5, 5, 5

    Deadlift
    315 x 5


    Squat: W/Us 140, 190, 230. Heavy. Good stretch at the bottom. Strong out of the hole, slow through mid to top rep as sets went on. Press: W/Us 45, 75, 95. Cleaned bar from floor. Deadlift: W/Us 225, 275. Switched to mixed grip for rep 5.
    Pick up heavy things.
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  3. #103
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    2-12-16

    Squat
    275 x 5, 5, 5, 5, 5

    Bench
    215 x 5, 5, 5, 4, 4

    Row
    170 x 5, 5, 5, 5, 5


    Squat: W/Us 140, 190, 230. Heavy. Same weight next W/O. Bench: W/Us 95, 135, 185. Same weight next W/O. Row: ok.
    Pick up heavy things.
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    Do this many times.

  4. #104
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    2-16-16

    Squat
    275 x 5, 5, 5, 5, 5

    Press
    140 x 5, 5, 5, 5, 5

    Deadlift
    320 x 5


    Squat: W/Us 140, 190, 230. Much better tonight. Growing. Press: W/Us 45, 75, 95. Set 2, almost missed. 3:00 rest between sets 2/3. Better. Set 4 shaky. Press needs attention. Maybe [email protected]%'s SS with chins at end of W/O A's. Deadlift: Hold weight.
    Pick up heavy things.
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  5. #105
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    2-18-16

    Squat
    280 x 5, 5, 5, 5, 5

    Bench
    215 x 5, 5, 5, 5, 5

    Row
    175 x 5, 5, 5, 5, 5


    Squat: W/Us 140, 190, 230. Bench: W/Us 95, 135, 185. Try slower W/U. More sets, smaller jumps? Better than last W/OA. Need to hold weight and earn the next 5 lbs. Row: Heavy
    Pick up heavy things.
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  6. #106
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    Moving some impressive weight! Keep at it.

  7. #107
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    With your rows, are they the BB bent over? If so, how does that heavy of weight feel on your lower back? Is it hard to keep the form correct? Heavy Bent over BB rows scare me some in regards to lower back and proper form.

  8. #108
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    Quote Originally Posted by clarktar View Post
    With your rows, are they the BB bent over? If so, how does that heavy of weight feel on your lower back? Is it hard to keep the form correct? Heavy Bent over BB rows scare me some in regards to lower back and proper form.
    Yep, BB Bent-over Row. I workout at home in my garage and don't have mats or else I'd do Pendlay Rows. Lower back is fine with this weight. It has come up along with my squat and deadlift. In fact, I get more lower back tight-/soreness during and after workout B (squat, ohp, deadlift).

    Don't be scared of the weight. You wan't to progress, obviously. But progress efficiently and smartly. Add weight and continue focusing on correct form. As your body adapts and grows, you will grow into the weight.
    Pick up heavy things.
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  9. #109
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    Is the difference between Pendlay and Bent over BB Rows that your back is horizontal or parallel with the ground in Pendlay and your weights touch the ground with every rep?

  10. #110
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    The Pendlay row is a more explosive lift. Also, the bar is more or less dropped to the ground. I need to avoid cracking the concrete floor in my garage because I so can't afford to have that repaired.

    I pretty much stay as horizontal as possible and lower the bar under control to just above the floor making sure to get a good stretch through my upper back then going right into the rest of the reps.
    Pick up heavy things.
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    Do this many times.

  11. #111
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    Awesome. I have stall mats in my garage, so I will give this Pendlay Row a shot. Thanks a bunch!

  12. #112
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    2-22-16

    Squat
    285 x 5, 5, 5, 5, 5

    Press
    140 x 5, 5, 5, 5, 5

    Deadlift
    325 x 5


    Squat: W/Us 140, 190, 235. Was doubting myself today. Worked a bit on the nerve tonight and was just focusing on completing reps so didn't engage glutes well til set 5. Press: W/Us 45, 75, 105. Better than last week. Deadlift: W/Us 225, 275. Mixed grip on reps 3 and 4.
    Last edited by cbroadd; 02-23-2016 at 02:38 PM. Reason: correction
    Pick up heavy things.
    Put them down.
    Then pick them up again.

    Do this many times.

  13. #113
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    2-24-16

    Squat
    290 x 5, 5, 5, 5, 5

    Bench
    215 x 5, 5, 5, 5, 5

    Row
    180 x 5, 5, 5, 5, 5

    Squat: W/Us 135, 185, 225, 255. Drive knees out. Get a good stretch and go. Grinding last few reps. Bench: W/Us 95, 135, 155, 185. Good solid base. Heavy but earned the 5lbs. Row: W/U 135. Heavy. Same weight next WO.
    Pick up heavy things.
    Put them down.
    Then pick them up again.

    Do this many times.

  14. #114
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    2-26-16

    Squat
    295 x 5, 5, 5, 5, 5

    OHP
    145 x 5, 5, 5, 5, 5

    Deadlift
    330 x 5

    Squat: W/Us 135, 185, 225, 255. I want 300 so bad. Need to hit 295 again next WO though. Be patient. Trust the program. OHP: W/Us 45, 75, 105. Watch the lean. Stay tight. Deadlift: W/Us 225, 275. Mixed grip rep 3, 4.
    Last edited by cbroadd; 03-06-2016 at 09:34 PM. Reason: dl's
    Pick up heavy things.
    Put them down.
    Then pick them up again.

    Do this many times.

  15. #115
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    Damn, those squats are getting heavy!! Hope you smash 300 bro!

  16. #116
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    Pretty sure I've figured out what's causing the tendonitis in my left elbow. I work at a desk job and, at times, use my left hand to CTRL+C, CTRL+V, etc, for very long periods of time without moving much. Hand kinda stays clawed-up. It left my flexor carpi radialis or flexor carpi ulnaris (again, I think. not a great with anatomy) engaged. Caused swelling and pain that radiated through my elbow and even into my triceps.

    Going to see how I feel tonight and try to get a workout in.
    Pick up heavy things.
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    Do this many times.

  17. #117
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    3-4-16

    Squat
    295 x 5, 5, 5, 5, 5

    Bench
    215 x 5, 5, 5, 5, 5

    Row
    180 x 5, 5, 5, 5, 5

    Squat: W/Us 135, 185, 225, 255. Sets 4, 5 felt better than 1, 2, 3. Bench: W/Us 95, 135, 155, 185. Meh. Elbow fine today. Row: W/U 135. Hold weight. Overall felt much better than expected. Considered dropping 5 lbs on lifts beforehand. Glad I didn't.
    Pick up heavy things.
    Put them down.
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    Do this many times.

  18. #118
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    Everything is looking good man, keep it up

  19. #119
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    3-6-16

    Squat
    300 x 5, 5, 5, 5, 5

    Press
    145 x 5, 5, 5, 5, 5

    Deadlift
    335 x 5

    Squat: W/Us 135, 190, 230, 260. I GOT MY 300! Press: W/Us 45, 75, 105. Good stability and control today. Good tight and solid base. Go ahead and add 5 next WO. Deadlift: W/Us 225, 250, 280. Added an extra W/U set today to split up the difference between 225 and work set. Seemed to tax my grip a bit. Strap-free for life. Hold weight and earn it.
    Pick up heavy things.
    Put them down.
    Then pick them up again.

    Do this many times.

  20. #120
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    Way to hit the 300 mark.

  21. #121
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    3-8-16

    Squat
    300 x 5, 5, 5, 5, 5

    Bench
    220 x 5, 5, 5, 5, 4

    Row
    180 x 5, 5, 5, 5, 5

    Squat: W/Us 135, 190, 230, 260. Set 4 ugly. Maintain form. Don't rush rest periods. Bench: Butt wanting to come off bench. Kept it down, but getting heavy. Work sets at bodyweight. Got last rep of set 5 but ugly so only counting 4. Row: Stuck. Overall: Don't feel recovery where it should be. Get more sleep and watch nutrition. Considering Texas Method soon.
    Pick up heavy things.
    Put them down.
    Then pick them up again.

    Do this many times.

 

 

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