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08-21-2014 , 12:18 PM

#276

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,091

I mean I just did day 2 beginner which was similar:
Deadlift 5x1, 3x8
Bench 5x5
Pauzed Sq 3x3
Flyes
Abs/upper back

I did 2 min rest on 3x8 dls , 3 min rest on bench, 90s rest on Sq. Short/no rest on accessories.

Actual lifting took me maybe 100 mins, but I also take 20 mins to warm-up when I get to the gym.

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08-21-2014 , 12:35 PM

#277

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Yeah I don't believe I took as long to warmup. I don't love going over 90 minutes, but it seems like it may have to happen on some days.

Day 2 felt like a cardio day to be honest, was sweating buckets.

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08-21-2014 , 01:44 PM

#278

loco

The First Golden

Join Date: Jul 2008 Posts: 14,990

So you guys are doing beginner and intermediate? Nice. Is there an advanced? I probably need to get on that so I only last two weeks and go back to bodybuilding.

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08-21-2014 , 03:34 PM

#279

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

No advanced but I would imagine the Intermediate applies. Connor himself started the program on Monday too

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08-21-2014 , 06:23 PM

#280

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

I just noticed in Connor's training log he put up that he has Dl assistance on day 3 where on the spreadsheet it is on day 5. Having it on day 3 makes a ton more sense to me so maybe the spread sheet is wrong. So his day 3 was Pause DL, DL assist, tng Bench instead of how the spreadsheet is where it is Squat assist, tng bench, Pause DL

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08-21-2014 , 08:22 PM

#281

RUDIKULOUS

BFF with Jeff

Join Date: Sep 2006 Posts: 4,885

Bench 4 days a week? Sign me up.

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08-22-2014 , 09:50 AM

#282

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Ah that's good to know weasel, and that does make a bit more sense

Rudik, we need to recruit for our big chested army

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08-22-2014 , 10:44 AM

#283

champstark

aka starkwired

Join Date: Feb 2006 Posts: 14,838

Quote:

Originally Posted by RUDIKULOUS

Bench 4 days a week? Sign me up.

Hate you guys, pretty sure I'd be dead benching that much.

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08-22-2014 , 06:22 PM

#284

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Given it's competition style, I hate it.

Weasel, I asked Connor about the assistance work on his video as he's usually good about responding, so we'll see what he says

Day 3

Squats: 6x290x2, fast and easyish
Competition Bench: 5x240x3, this felt a lot harder than I would have thought. The pause just kills you
Deficit dl: 4x275x5

3x16 cable flies
3x15 face pulls

Overall workout with Warmups: 90 mins

Last edited by n4rf; 08-22-2014 at 06:29 PM.

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08-22-2014 , 06:25 PM

#285

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,091

Quote:

Squats: 6x290x2
Bench: 5x3x240

what in the good lord.

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08-22-2014 , 06:31 PM

#286

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

I feel like your line can refer to many things

I assume it's the weight difference in my squat and bench

Last edited by n4rf; 08-22-2014 at 06:44 PM.

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08-22-2014 , 06:48 PM

#287

Fritzy

Pooh-Bah

Join Date: Dec 2009 Posts: 3,495

Weight in the middle? I don't even...

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08-22-2014 , 06:54 PM

#288

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

I write it the way I say it: 5 sets of 240 for 3

Man you guys are weird about this stuff

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08-22-2014 , 07:10 PM

#289

Fritzy

Pooh-Bah

Join Date: Dec 2009 Posts: 3,495

It's not the worst, just non-standard and your original post with 2 different forms is obv kinda confusing haha

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08-22-2014 , 07:16 PM

#290

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Hah, yeah I'm not so sure I even know what I'm doing to be honest.

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08-22-2014 , 10:12 PM

#291

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,091

Quote:

Originally Posted by n4rf

I write it the way I say it: 5 sets of 240 for 3

Man you guys are weird about this stuff

weight next to reps is standard, whether it's 5x3x240 (as you wrote), or 240x3x5. Either is fine.

But the 6x290x2 is wtf, and the real wtf is you mix and match. It's madness!

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08-22-2014 , 10:22 PM

#292

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

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08-22-2014 , 10:28 PM

#293

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

The comp bench on day 3 was a lot harder for me as well. I really suck at paused benching though. Have you done a lot of paused benching before?

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08-22-2014 , 10:34 PM

#294

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Not much - I've done it before, but with much lighter weight. I will say it forces me to work on stricter form, which I like.

Today I realized that the bench bar path shouldn't be straight up and down, but rather on a slight angle. I played around with this and it def felt much easier when I brought the weight down like _\__ rather than _|__

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08-22-2014 , 11:30 PM

#295

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,311

cool log

will follow/will try to follow/will troll for fakeb level understanding of proper notation

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08-23-2014 , 01:12 AM

#296

KPowers

Carpal \'Tunnel

Join Date: Apr 2011 Posts: 13,279

this dude is ****ing strong

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08-23-2014 , 01:53 PM

#297

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Day 4

Deadlift: 380x4, 405x2x3, 435x3x3
Slingshot bench: 265x3, 275x2x3

Db rows 50x20, 60x12, 70x10
3x15 chest flies
1x15 face pulls

90 min workout

Did the DL beltless. Typically I'll avoid a belt on any weight I know I can complete without issues. My new gym's bars are really stiff so it takes getting used to when deadlifting

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08-25-2014 , 05:02 PM

#298

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Week 2 Day 1

Squats: 6x5x265
Comp Bench: 5x6x195
3 Count Bench: 3x2x210

3x15 face pulls
3x15 chest flies
3x10 pullups

Total workout 100 mins, including 20min warmups

Can tell the workouts are going to average 2 hours soon given the decent amount of work volume, but I'm really liking the program so far

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08-25-2014 , 06:24 PM

#299

champstark

aka starkwired

Join Date: Feb 2006 Posts: 14,838

Quote:

Originally Posted by n4rf

Day 4

Deadlift: 380x4, 405x2x3, 435x3x3
Slingshot bench: 265x3, 275x2x3

camera stare at end is A+++++++++++

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08-27-2014 , 03:54 PM

#300

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Had to make sure my phone was still there

W2D2

Pause squat: 3x5x210
Comp Bench: 5x4x225

Touch and go Bench: 225x10 (was really happy about this)
Pause Deadlift 4x3x370

Did these beltless which was fine, but I was supposed to do 7x3x370 and on the 5th set I tweaked my back very slightly so I decided to stop

Chest Flies
Face Pulls

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