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Old 08-16-2010, 08:17 PM   #151
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

8-16

"Tabata" Pushups
18,18,19,14,14,10,10,10 - 113

3 sets of ab wheel rollouts

some supermans/ rd flyes

Took a little break last week as I was pretty worn down and mood wasn't good. Hopefully I can get myself to a real gym this weekend.
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Old 09-01-2010, 07:50 AM   #152
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Re: Doug's Ultimate G-Flux Log

Weight was 160 this morning, and my gym reopens today. I'm going to SS it up for a month or so to get back what I've lost.

Starting at:
Squat- 242
Bench- 165
DL- 286
PC- 132
Push Press-110

Hoping to get to:
Squat- 300
Bench- 205
DL- 352
PC- 176
Push Press- 154
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Old 09-01-2010, 09:52 AM   #153
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Re: Doug's Ultimate G-Flux Log

are those 1 rep maxes, 5 rep maxes, ?
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Old 09-01-2010, 10:00 AM   #154
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Re: Doug's Ultimate G-Flux Log

5rm (PC is 3rm), but none of the weights I start at will be anywhere near a max.
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Old 09-01-2010, 02:03 PM   #155
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Re: Doug's Ultimate G-Flux Log

What's your reasoning behind using the push press instead of the press? I've strongly considered it myself, but never really made the commitment to switching...

I had a personal trainer session with a very strong powerlifter who suggested switching to push pressing, but I still wasn't convinced. I'm mostly hesitant because if you do do the push press, then you have three lower body lifts on day B when there isn't that much upper body work in SS in the first place.
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Old 09-01-2010, 02:21 PM   #156
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Re: Doug's Ultimate G-Flux Log

I want to see if the carryover from push press to bench, press, jerk, and other power movements is higher for me than it would be for the press.

I stopped pressing about 6 months ago because it bothered my shoulders and wasn't helping my bench at all. Hopefully the push press will bother my shoulders less, and the heavier loading than the press might be more beneficial for assisting the bench.
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Old 09-01-2010, 07:49 PM   #157
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Re: Doug's Ultimate G-Flux Log

9-1

Squat- 45x5x2, 155x5, 198x3, 220x2, 242x5x2
Bench- 45x5, 95x5, 135x3, 155x2, 165x5x2
Powerclean- 88x3, 110x2, 132x3x3

Kept it short to try to minimize soreness. Everything still sucked.
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Old 09-03-2010, 08:41 AM   #158
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Re: Doug's Ultimate G-Flux Log

Holy crap my legs are sore. Any tips on loosening up before a workout?
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Old 09-03-2010, 09:51 AM   #159
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Re: Doug's Ultimate G-Flux Log

Quote:
Originally Posted by Doug Funnie II View Post
Holy crap my legs are sore. Any tips on loosening up before a workout?
Not sure what you are looking for, but I do stuff like this: http://stronglifts.com/7-dynamic-str...-hip-mobility/
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Old 09-03-2010, 02:24 PM   #160
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Re: Doug's Ultimate G-Flux Log

that's when rolling helps (and hurts) the most for me
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Old 09-03-2010, 02:26 PM   #161
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Re: Doug's Ultimate G-Flux Log

Quote:
Originally Posted by Doug Funnie II View Post
Holy crap my legs are sore. Any tips on loosening up before a workout?
side shuffles, skipping, jogging backwards, short sprints, max jumps (maybe onto a box), med ball throws

Defranco just came out with a new ebook called "amped up" which is just about warming up. I'd love to see that.
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Old 09-04-2010, 01:12 AM   #162
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Re: Doug's Ultimate G-Flux Log

Douglas,

When I have very bad DOMS like that I just take an extra rest day so as to not try to increase weights on muscles that are clearly still partially damaged and repairing themselves. Foam roll with PVC pipe helps too.
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Old 09-06-2010, 04:17 PM   #163
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Re: Doug's Ultimate G-Flux Log

I rolled on Friday but was too sore to lift. Spent all of Saturday at the Douche Bank golf tournament.

9-5

Squats- 45x5x2, 154x5, 198x3, 220x2, 242x1, 252x5
Push Press- 88x3, 110x5x2
Deadlift- 154x5, 220x3, 264x2, 291x3

Took it easy because I was hoping to feel good enough to lift Monday too. Squats were easy, as were push presses. Tried to use fat gripz on the DLs but could only manage 1 rep at 154, they make gripping the bar sooo much harder. It would take a ridiculous grip to double overhand even 220.
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Old 09-06-2010, 04:39 PM   #164
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Re: Doug's Ultimate G-Flux Log

If really sore, feeder workout IMO. Do enough to feel good (Not gonna be much). Stretch it out. Tug one out in the public shower. Go home.
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Old 09-06-2010, 10:35 PM   #165
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Re: Doug's Ultimate G-Flux Log

9-6

Powercleans- 88x3, 110x3, 132x3, 142x3x4
Squats- 132x5, 198x3, 228x2, 262x4, 262x2
Bench- 45x5x2, 135x5, 155x3, 175x5x2

2nd pull was mediocre in all but the first set of PCs. Some day I'll do 5 sets. Quads were cramping at the top of squats so had to cut them short. Bench was EZ.
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Old 09-08-2010, 10:12 PM   #166
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Re: Doug's Ultimate G-Flux Log

9-8

Squats- 45x5x2, 154x5, 198x3, 242x2, 264x5x3
Push Press- 88x3, 110x3, 125x3, 132x3x3
Deadlift- 242x3, 286x2, 308x5

Used a belt for squats which felt decent. I think push press makes more sense in sets of 3. 132 was moderately challenging in the "catch." DL was surprisingly hard.
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Old 09-10-2010, 06:50 PM   #167
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Re: Doug's Ultimate G-Flux Log

9-10

Only had 40 mins to lift.

Powercleans- 88x3, 110x2, 130x1, 150x3x5
Bench- 45x5x2, 135x5, 155x5, 175x2, 185x5

Took a half serving of jack3d just to try it out. Didn't feel much but my focus seemed better and I didn't fatigue as much during the PCs. Based on the ingredients, a couple cups of coffee + full serving of jack3d = automatic PR. Vids and thoughts of some powercleans to come.
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Old 09-10-2010, 07:12 PM   #168
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Re: Doug's Ultimate G-Flux Log

http://www.youtube.com/watch?v=t51A-jIYFBg- 5th set

150 felt pretty easy today. I had hoped to get to 176, but that may have been setting the bar too low.

I tried widening my stance and making my feet more parallel than I was originally taught. Not sure why but this seems to help make a more powerful jump. I'm not getting good extension and there's a lot of early arm bend. My second pull looks least still-born in the third rep I think. I might also be trying to make the first pull too fast, which leaves me with almost no knee bend to make the second pull.

Any other opinions?
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Old 09-10-2010, 09:34 PM   #169
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Re: Doug's Ultimate G-Flux Log

I think they look very good. That's baby weight for you.
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Old 09-11-2010, 05:55 PM   #170
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Re: Doug's Ultimate G-Flux Log

9-11

Finished my workout from yesterday:

Squats- 45x5x2, 154x5, 198x3, 220x2, 250x2, 270x5x3

Felt tired. Probably haven't been eating enough. Not gonna start upping the calories just yet though, as WIM should be enough to get me through the workouts for another couple of weeks.
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Old 09-13-2010, 10:21 PM   #171
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Re: Doug's Ultimate G-Flux Log

9-13

Squats- 45x5x2, 135x5, 185x3, 225x2, 155x2, 275x5x2
Push Press- 110x3, 132x1, 142x3x2, 145x3
DL- 225x3, 275x2, 315x3

Squats were sloppy. Low back didn't feel great for DL. Gotta get more stimulants preworkout from now on.
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Old 09-18-2010, 04:20 PM   #172
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Re: Doug's Ultimate G-Flux Log

9-18

Took 1 scoop of jack3d preworkout which is a half dose. I don't get much caffeine so maybe this stuff affects me more than most people but wow, a full dose of this stuff would be pretty nuts.

Powercleans- 88x3, 110x3, 132x2, 152x1, 172x1, 182x1, 157x3x3
Bench- 45x5x2, 135x5, 155x3, 175x2, 185x5x3
Squats- 44x5x2, 134x5, 184x3, 224x2, 244x1, 264x1, 274x1, 284x5x2

Weight was 160 this morning. Powercleans were meh. 2nd pull was sloppy and there was some early arm bend. Bench was ez. Squats weren't too bad; hopefully I can get to 300x5x3 without any weight gain.
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Old 09-18-2010, 06:40 PM   #173
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Re: Doug's Ultimate G-Flux Log

how come you bench so much more than kyle, the baseball player, who weighs 70 pounds more than you?
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Old 09-18-2010, 07:05 PM   #174
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Re: Doug's Ultimate G-Flux Log

Probably because I did a lot of chest work when I was just starting lifting. I actually suck at bench given how long I've been doing it. I've made basically no progress for like two years.
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Old 09-18-2010, 09:25 PM   #175
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Re: Doug's Ultimate G-Flux Log

1 scoop is definitely plenty for people our size.
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