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Old 07-26-2010, 04:28 PM   #151
MortalWombat
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Re: 3x3

It will be interesting to see what the sets of 5 do for your one rep maxes.
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Old 07-28-2010, 04:57 PM   #152
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Re: 3x3

Quote:
Originally Posted by MortalWombat View Post
It will be interesting to see what the sets of 5 do for your one rep maxes.
We'll find out in 12 weeks (maybe 6 for the push press).

Today:

Safety bar squat: 90x5; 110x5; 130x5; 130x5
RDL: 110x5; 135x5; 155x5; 175x5
CG BP: 115x5; 135x5; 160x5; 180x5
Weighted incline sit ups: 65x8; 70x8
Back extensions: 2 @40x8

Weight: 198.
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Old 07-30-2010, 03:34 PM   #153
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Re: 3x3

Today:

Safety bar squat: 90x5; 110x5; 130x5; 155x5; 180x3; 130x8
Push press: 80x5; 100x5; 115x5; 135x5; 160x3; 115x8
Barbell row: 85x5; 110x5; 130x5; 150x5; 180x3; 130x8
Curl: 3 @ 70x6
Triceps push down: 3 @ 110x5. Did these with the rope.

Weight: 197
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Old 08-02-2010, 02:43 PM   #154
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Re: 3x3

Safety bar squat: 90x5; 115x5; 135x5; 160x5; 180x5
Push press: 80x5; 100x5; 120x5; 140x5; 160x5
Barbell row: 90x5; 110x5; 135x5; 155x5; 180x5
Weighted incline sit ups: 65x8; 70x8

Weight: around 198. I need a new battery for the digital scale at my house. The scale at the gym sucks (190 LOL). I weighed 198 on Saturday on the scale at the recycling place I go to so I'll use that.
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Old 08-04-2010, 04:24 PM   #155
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Re: 3x3

Today:

Safety bar squat: 90x5; 115x5; 135x5; 135x5
RDL: 115x5; 135x5; 160x5; 180x5
CG BP: 115x5; 140x5; 165x5; 185x5
Weighted incline sit ups: 70x8; 75x8
Back extensions: 2 @ 45x8

Weight: 197. Put a new battery in my scale yesterday.
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Old 08-07-2010, 12:48 PM   #156
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Re: 3x3

Yesterday:

Safety bar squat: 90x5; 005x5; 135x5; 160x5; 185x3; 135x8
Push press: 80x5; 100x5; 120x5; 140x5; 165x3; 120x8
Barbell row: 90x5; 110x5; 135x5; 155x5; 185x3; 135x8
Curls: 3 @ 70x7
Triceps push down: 3 @110x8

Weight: 198
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Old 08-09-2010, 02:30 PM   #157
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Re: 3x3

Today:

Safety bar squat: 95x5; 115x5; 140x5; 160x5; 185x5
Push press: 80x5; 105x5; 125x5; 145x5; 165x5. Last set was pretty tough.
Barbell row: 90x5; 115x5x5; 135x5; 160x5; 180x5
Weighted incline sit ups: 70x8; 75x8

Weight: 197
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Old 08-11-2010, 03:13 PM   #158
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Re: 3x3

Today:

Safety bar squat: 95x5; 115x5; 140x5; 140x5
RDL: 115x5; 140x5; 160x5; 185x5
CG BP: 120x5; 145x5; 165x5; 190x4. I was supposed to do 5 on the last set but I didn't have a spotter and the 4th rep was a grind. I guess I'll repeat this next week.
Weighted incline sit ups: 75x8; 80x6
Back extension: 2 @ 50x8

Weight: 197
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Old 08-13-2010, 03:00 PM   #159
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Re: 3x3

Today:

Safety bar squat: 95x5; 115x5; 140x5; 160x5; 190x3; 140x8
Push press: 80x5; 105x5; 125x5; 145x5; 170x3; 125x8
Barbell row: 90x5; 115x5; 135x5; 160x5; 185x3; 135x8
Curls: 3 @ 70x8
Tri PD: 3 @ 120x6

Weight: 197.
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Old 08-16-2010, 03:47 PM   #160
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Re: 3x3

Today:

Safety bar squat: 95x5; 120x5; 140x5; 165x5; 190x5
Push press: 85x5; 105x5; 125x5; 145x5; 170x5
Barbell row: 95x5; 115x5; 140x5; 165x5; 185x5
Weighted incline sit ups: 75x8; 80x6

Weight: 198
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Old 08-18-2010, 03:17 PM   #161
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Re: 3x3

Today:

Safety bar squat: 95x5; 120x5; 140x5; 140x5
RDL: 120x5; 140x5; 165x5; 190x5
CG BP: 120x5; 145x5; 165x5; 190x5. Much better than last week. I think I could have done 6.
Weighted incline sit ups: 75x8; 80x7
Back extensions: 2 @ 55x6

Weight: 196
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Old 08-20-2010, 03:40 PM   #162
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Re: 3x3

Today:

Safety bar squat: 95x5; 120x5; 140x5; 165x5; 195x3; 140x8
Push press: 85x5; 105x5; 125x5; 145x5; 175x3; 125x8
Barbell row: 95x5; 115x5; 140x5; 165x5; 190x3; 140x8
Curls: 3 @ 75x6
Tri PD: 3 @ 120x7

Weight: 195. Almost didn't go to the gym today. Busy day yesterday helping my daughter move up in Long Beach and for some reason I got up at 5 AM and couldn't get back to sleep. By the time 10 AM rolled around I really didn't feel like I was up for the gym but since I'm going on vacation next Friday and I'm going to be off a week I figured I better suck it up and go. Glad I did. It actually turned out to be a decent work out. Something tells me I'm really going to hit the wall at work tonight though.
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Old 08-23-2010, 03:35 PM   #163
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Re: 3x3

Today:

Safety bar squat: 95x5; 120x5; 145x5; 170x5; 195x5
Push press: 85x5; 110x5; 130x5; 150x5; 170x(2/3)*
Barbell row: 95x5; 120x5; 145x5; 165x5; 190x5
Weighted incline sit ups: 75x8; 80x7

Weight: 196

* I tweaked my back last week. Not sure if I did it helping my daughter move or at the gym or at work. It wasn't a deal where you know something just happened. It was more of a '****, there is a pain in my lower back when I twist to the right'. First noticed it at work Friday night when the pain was pretty intense at times. Saturday it wasn't too bad and it barely registered yesterday. Today at the gym I didn't notice it at all doing squats. When I started pressing is when I could feel it. I just couldn't get that solid feeling in my core. It didn't effect me at the lower weights but when I got to 170# it messed me up. Did 2 reps and then I completely lost the 3rd rep in front of me. Damn near dropped the bar which would have been ugly. I racked the weight, got pissed at myself, thought a couple of seconds about whether I should continue, said screw it and did 3 more reps. I felt a slight twinge doing rows and sit ups but nothing too bad.

I'm leaving for Florida on Friday so I'll hit the gym Thursday and then take a week off. I think I'm due for a break about now anyway.
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Old 08-26-2010, 03:37 PM   #164
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Re: 3x3

Today:

Safety bar squat: 95x5; 120x5; 145x5; 170x5; 200x3; 145x8
Push press: 85x5; 110x5; 130x5; 150x5; 175x3; 130x8. Wow. What a difference a few days make. My back felt much better today and the 175x3 was smooth. Felt like I could have done 5.
Barbell row: 95x5; 120x5; 145x5; 165x5; 195x3; 145x8
Curls: 3 @75x7
Tri PD: 3 @120x8

Weight: 195. Off to Florida tomorrow. I'll be back to the gym next Thursday for some singles and then back to the grind the following week.
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Old 09-02-2010, 04:28 PM   #165
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Re: 3x3

Today:

Safety bar squat: 110x5; 130x3; 150x1; 180x1; 200x1; 220x1; 240x1; 250x1; 150x8
Push press: 95x5; 135x3; 155x1; 165x1; 175x1; 185x1; 190x1; 135x8
Barbell row: 115x5; 135x3; 165x1; 185x1; 195x1; 205x1; 215x1; 150x8
Curls: 3 @ 75x8
Tri PD: 3 @130x5
Weighted incline sit ups: 2 @ 70x8

Weight: 202. Ha! Gained 7 lb's on vacation. Damn breakfast buffet (make your own waffles) at Hampton Inn. Not to mention dessert every night. New goal: 195 in 2 weeks. The singles showed I'm pretty much where I was when I started the Starr program as far as 1 rep maxes. I'm actually happy about that. I thought my 1 rep maxes might go down doing the higher rep program. I'm going to cycle back starting next week and try to ramp it up from there. Another short week next week since my gym is closed on Monday for Labor Day and I can't go on Sunday.
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Old 09-02-2010, 05:44 PM   #166
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Re: 3x3

It's mostly water weight if you've been restricting your carbs previously.
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Old 09-07-2010, 03:23 PM   #167
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Re: 3x3

Quote:
Originally Posted by MortalWombat View Post
It's mostly water weight if you've been restricting your carbs previously.
I haven't really been restricting carbs lately. Just eating enough to maintain my weight at around 195. I probably do eat less carbs than most people as a % of my total diet though. I was down to 198 on Saturday so you're probably right with regard to water weight.

Today:
Push press: 80x5; 100x5; 120x5; 140x5; 160x5
Safety bar squat: 90x5; 115x5; 135x5; 160x5; 180x5
Barbell row: 90x5; 110x5; 125x5; 155x5; 180x5
Weighted incline sit ups: 2 @ 70x8

Weight: 200.
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Old 09-10-2010, 03:49 PM   #168
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Re: 3x3

Today:

Safety bar squat: 90x5; 115x5; 135x5; 160x5; 185x3; 135x8
Push press: 80x5; 100x5; 120x5; 140x5; 165x3; 120x8
Barbell row: 90x5; 110x5; 135x5; 155x5; 185x3; 135x8
Curls: 3 @ 80x5
Tri PD: 3 @130x6

Weight: 199
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Old 09-10-2010, 03:59 PM   #169
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Re: 3x3

http://www.youtube.com/watch?v=UP8VlpAtbo4&NR=1
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Old 09-13-2010, 03:58 PM   #170
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Re: 3x3

Quote:
Originally Posted by YetioDoom View Post
LOL. The way I felt yesterday I needed prayers. Felt much better today.

Today:

Safety bar squat: 95x5; 115x5; 140x5; 160x5; 185x5
Push press: 80x5; 105x5; 125x5; 145x5; 165x5
Barbell row: 90x5; 115x5; 135x5; 160x5; 180x5
Weighted incline sit ups: 2 @ 70x8

Weight: 199
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Old 09-15-2010, 03:21 PM   #171
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Re: 3x3

Today:

Safety bar squat: 95x5; 115x5; 140x5; 140x5
RDL: 115x5; 140x5; 160x5; 185x5
CG BP: 120x5; 140x5; 165x5; 190x5
Weighted incline sit ups: 2 @ 75x8
Back extensions: 2 @ 45x8

Weight 198. I haven't done a Wednesday work out in almost a month due to holidays and vacation so I was pleasantly surprised at the CG BP.
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Old 09-17-2010, 04:42 PM   #172
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Re: 3x3

Today:

Safety bar squat: 95x5; 115x5; 140x5; 160x5; 190x3; 140x8
Push press: 80x5; 105x5; 125x5; 145x5; 170x3; 125x8
Barbell row: 90x5; 115x5; 135x5; 160x5; 185x3; 135x8
Curls: 3 @ 80x6
Tri PD: 3 @ 130x7

Weight: 198.
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Old 09-20-2010, 03:41 PM   #173
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Re: 3x3

Today:

Push press: 85x5; 105x5; 125x5; 145x5; 170x5
Barbell row: 95x5; 115x5; 140x5; 165x5; 185x5
Safety bar squat: 95x5; 120x5; 140x5; 160x5; 190x5
Weighted incline sit ups: 2 @ 75x8

Weight: 199
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Old 09-23-2010, 06:09 PM   #174
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Re: 3x3

Today:

Safety bar squat: 95x5; 120x5; 140x5; 165x5; 195x3; 140x8
Push press: 85x5; 105x5; 125x5; 145x5; 175x3; 125x8
Barbell row: 95x5; 115x5; 140x5; 165x5; 190x3; 140x8
Curls: 3 @ 80x7
Tri PD: 3 @130x8

Weight: 198

Yesterday was just a ****ed up day all around so I couldn't get to the gym. Did Friday's workout today.
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Old 09-28-2010, 04:08 PM   #175
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Re: 3x3

Today:

Safety bar squat: 95x5; 120x5; 145x5; 170x5; 195x5
Push press: 85x5; 110x5; 130x5; 150x5; 175x3
Barbell row: 95x5; 120x5; 145x5; 165x5; 190x5
Weighted incline sit ups: 2 @ 75x8

Weight: 193

Not a very good weekend. Started Friday night when I reached in a beer cooler and found a broken bottle with the palm of my hand. Nice cut but luckily it wasn't too deep. Then on Saturday night I started sneezing and my nose started running and basically I was feeling like ****. I asked one of my customers if she had an antihistamine. She gave me a 24 hour Claritin which I can only assume was the 'non drowsy' version because I couldn't get to sleep despite being exhausted and sick. Was in bed all day Sunday. All I had to eat was a bowl of soup and 1 chicken thigh. Woke up yesterday feeling much better but still not even close to 100%. Weighed 192. Mostly water weight I assume. Felt weak and drained and with temperatures at 100+ there was no way I was going to the gym.

Felt well enough today to give it a go. I was just happy to make it through the work out without passing out.
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