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Old 09-05-2012, 01:31 AM   #126
Assani Fisher
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Re: Gary Stevenson's SS/bball log

and yea I just heard about this 2x5 then 1 x max reps program for the first time the other day in someone else's log. Is this the new thing that H&F is advocating these days?
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Old 09-05-2012, 01:41 AM   #127
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Re: Gary Stevenson's SS/bball log

I don't think it's that new, Doug Funnie suggested I start it~1.5 years ago when my progress in SS was starting to slow down/stall. He'll probably come in and explain it better than I could
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Old 09-05-2012, 01:52 AM   #128
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Re: Gary Stevenson's SS/bball log

I used it with much success a little over a year ago. It's sweet. I'm a big fan of max rep sets, whether it be part of this type of programming or 5/3/1.

Do the program as written out, though neck harness/pulldowns/etc are somewhat optional. Squat twice a week, deadlift once a week.
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Old 09-05-2012, 11:17 AM   #129
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Re: Gary Stevenson's SS/bball log

Cool, thx. When you go for max reps are you going to failure usually or as many as you know you can get?
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Old 09-05-2012, 11:38 AM   #130
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I prefer leaving a rep or two in the tank. It's a must on squat and bench for safety reasons. You could theoretically go to failure on press and deads, but I still think leaving a rep in the tank is preferable.

However, you should work hard in pushing the definition of a rep in the tank. This is most applicable to the squat. You almost always have more reps in you than you think.
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Old 09-05-2012, 12:23 PM   #131
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Re: Gary Stevenson's SS/bball log

Ya I definitely do leave more than 1 in the tank for squats sometimes. Usually on the last couple reps of the last set I'll take some time to catch my breath in between reps, now I could probably pause for 20-30 seconds and get another 5+ reps if I really wanted to but I feel like that's probably a bad thing
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Old 09-05-2012, 12:47 PM   #132
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Yeah that's not what I mean. A few breaths is totes standard. I just mean your body is typically capable of a few more than your mind when it comes to squatting. I think my first GSLP max rep squat was like 280x11 o something. A few weeks later I did 305 for 14 or something along those lines. It wasn't really about strength, it was about mental toughness.
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Old 09-06-2012, 04:44 PM   #133
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Re: Gary Stevenson's SS/bball log

9/6
Squat 45x5x2 95x5 135x4 175x3 190x5x5 190x6
Bench 45x5x2 95x5 115x5 120x5x2 120x12
Deadlift 155x5 199x3 221x5
Curls 50x10x3

Didn't notice that GSLP said do curls on bench days last time, I'll do chins next time with OHP
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Old 09-07-2012, 03:42 AM   #134
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Re: Gary Stevenson's SS/bball log

*that 190x5x5 for squat was supposed to be 190x5x2
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Old 09-08-2012, 06:07 PM   #135
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Re: Gary Stevenson's SS/bball log

9/7
1.4mile run 10:31
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Old 09-08-2012, 06:09 PM   #136
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Re: Gary Stevenson's SS/bball log

9/8
Squat 45x5x2 95x5 135x5 165x3 185x2 195x5x2 195x6
OHP 45x5x2 65x5 75x5 85x5x2 85x9
Cable rows 80x10x3
Chinups bw x8 x6 x5

My friend noticed I was sort of leaning forward (caving?) on the way up and putting a lot of pressure on my neck. It didn't hurt or anything but I should probably focus on chest up and keeping my core tighter...right?
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Old 09-10-2012, 01:47 PM   #137
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Re: Gary Stevenson's SS/bball log

9/10
1.4mile run 10:23

Went to the gym to do bench/deadlift and within 10 minutes of starting they announced a team had practice for the next 1:30...sigh. Decided to go for a run instead, might do some abs, pullups/pushups too
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Old 09-11-2012, 10:38 PM   #138
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Re: Gary Stevenson's SS/bball log

9/11
Row 500m 1:53
Bench 45x5x2 95x5 115x5 125x5x2 125x11
Deadlift 155x5 205x3 225x3 243x5
Curls 50x10x4

Figure I might as well keep track of my rowing (standard warmup these days) times. Maybe shouldn't have moved up quite so much in deadlift, meh. Had to reverse grip the last two reps. Not having chalk definitely sucks
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Old 09-11-2012, 11:23 PM   #139
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Re: Gary Stevenson's SS/bball log

If you can find my PS gym bag my chalk is still in there.
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Old 09-12-2012, 12:05 AM   #140
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Re: Gary Stevenson's SS/bball log

Thx
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Old 09-12-2012, 07:54 PM   #141
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Re: Gary Stevenson's SS/bball log

9/12
1.4 mile run 10:15
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Old 09-13-2012, 10:16 PM   #142
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Re: Gary Stevenson's SS/bball log

9/13
Row 500m 1:57
Squat 45x5x2 95x5 135x4 170x3 190x2 200x5x2 200x6
OHP 45x5x2 65x5 80x5 90x5x2 90x9
Cable rows 90x10x3
Chinups bw x9 x7 x7 x5
Back extensions bw x10 +12lbs x10 x8
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Old 09-16-2012, 06:18 PM   #143
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Re: Gary Stevenson's SS/bball log

9/16
1.4 mile run 9:58

I was going to lift yesterday but woke up with some wrist pain...so I decided to take the day off. Couldn't lift today because football, obv, so decided to go for a short run (new WR) to try and do something today. I'll try to lift tomorrow assuming the wrist feels good
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Old 09-19-2012, 02:32 AM   #144
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Re: Gary Stevenson's SS/bball log

9/18
Squat 45x5x2 95x5 135x5 175x3 195x2 205x5x3
Bench 45x5x2 95x5 115x5 125x3 130x5x2 130x9
Back extensions +10lbs x10x2
Curls 60x10 x8 50x8

They closed off the old gym with all the power racks and oly platforms that had a ton of space and we rarely had to wait. Now we're in the new place which is nice but there's no room and it's super crowded. Hopefully they let us back into the old section and don't make it "varsity only" (which means it's just closed 95% of the time).

Squats weren't close to failing, but they were a little bit of a grind. My friend also noticed I was bending over at the neck again from the bottom til I got back up, I might try to move the bar down a little more on my back so it takes pressure off my neck.
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Old 09-20-2012, 10:16 PM   #145
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Re: Gary Stevenson's SS/bball log

9/20
500m Row 1:49
OHP 45x5x2 65x5 85x5 95x5x2 95x8
Deadlift 155x5 205x5 225x3 240x2 250x5
Cable rows 42.5x10x4 individual pulleys, never used these before
Pullups bw x6 x4 x2

Last edited by Gary Stevenson; 09-20-2012 at 10:38 PM.
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Old 09-22-2012, 01:50 PM   #146
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Re: Gary Stevenson's SS/bball log

9/22
500m Row 2:02
Squat 45x5x2 95x5 135x5 175x3 200x2 210x5 185x5x2
Bench 45x5x2 95x5 115x5 135x5x2 135x9
Back extensions +10lbs x10x3
Curls 50x10x3

Been Awake for 18hrs (lol sleep schedule) so wasn't expecting great things.. Squat felt good working up to 210, last few reps I was bending over again on the way up so I decided not to grind through the last two sets and dropped down to 185. Even on those I was still bending over on the last reps. I sent the video to DFII and he told me my back was rounding and I need to work on the tightness of my lower back, tight traps and shoulders back, so I'll focus on those on my warmup sets next workout and possibly go for 210 again
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Old 09-24-2012, 02:48 PM   #147
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Re: Gary Stevenson's SS/bball log

9/24
500m Row 2:11
Squat 45x5x2 95x5 135x5 175x5 200x2 210x3 185x5x3
Ohp 45x5x2 65x5 85x5 95x3 100x5x2 100x7
Cable rows indv pulleys 50x10x3
Back extensions +10 x10x3
Chinups bw x9 x7 x7 x4

Ughhhhh, **** injuries. So I think I tweaked or pulled something in my chest while rowing last workout, it's mostly just annoying but I definitely notice it anytime I use my chest in anything. Did some cat and camel stretches before going to the gym, tried to focus on shoulders back/tight traps...but as soon as I got to 210 it wasn't happening. Dropped down to 185 for the rest of the workset with the last rep or two of the last two sets being bent over on the way up. I guess I'll just keep doing the stretches and maybe do 185 a few more times until I can keep myself upright the whole time.

Also, something in my right arm was off. When I was trying to pull my shoulders back more I was feeling some resistance on the outside part of my right upper arm. Not sure where this came from, maybe just not being flexible enough, I'll try to stretch it out before squatting again
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Old 09-29-2012, 12:55 AM   #148
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Re: Gary Stevenson's SS/bball log

9/28
Deadlift 155x5 195x5 245x3 260x5x2
Curls 50x10 x12 40x15 x12

Chest was feeling better so I figured I'd get some work in, DL seemed like lowest impact for a chest injury. DLs went ok, I was rounding my back on the 2nd set so I gotta work on that. Actually aggravated my chest injury while pushing/pulling the weights on the bar...so stupid. Gonna rest again for a bit and try to do some stretching/icing to hopefully speed up recovery
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Old 10-09-2012, 06:26 PM   #149
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Re: Gary Stevenson's SS/bball log

10/9
Row warmup ~300m not sure how long it took, was just trying not to injure my chest
Squat 45x5x2 95x5 135x5 165x5 185x5x3
Ohp 45x5x2 65x5 85x3 95x3 105x5x2 105x6
Curls 50x12 50x10x2
Back extensions bw x10x3

Took some time off to try to rest my chest, also hurt my bicep a little last week, both were feeling pretty good today. Squats felt good and I was able to keep my neck/shoulders from bending over
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Old 10-27-2012, 07:09 PM   #150
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Re: Gary Stevenson's SS/bball log

10/27
500m Row
Squat 45x5x2 95x5 135x5 165x5 185x5x3
Ohp 45x5x2 75x5 95x3 105x3 110x5x2 110x4
Curls 50x12x3
Back extensions +10lbs x10x2

Been busy down at the casino a lot lately so haven't had much time up at home to go to my regular gym. There's a ****ty gym at the casino that I've used a few times, basically just running a couple miles, doing some curls/abs/random **** so I don't get fat
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