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11-19-2014 , 05:14 PM

#426

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Quote:

Originally Posted by champstark

What muscles are you targeting with pullups?

I just do pullups

Quote:

Originally Posted by Weasel45

Deadlifts look pretty good man. That was my least favorite day as well, especially with the pause deadlifts.

Thanks. Yeah, it's just such a long day and I'm not sure if I'm going to put paused back in at any point in my training. Maybe at a lighter frequency next time

Quote

11-21-2014 , 08:39 PM

#427

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

W3D3
Squats 3x4x315
Comp bench 5x3x260
Hammer pull-ups 5,6,7,8,9,10,10

Squats felt like cake, bench was pretty tough. Pretty happy with the session on limited sleep.

Quote

11-22-2014 , 01:39 PM

#428

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

W3D4
531+ DL 5x385, 3x425, 8x465 PR!
Slanger bench 3x2x295
Pendlays 8x135, 8x185, 6x205, 2x5x225
Face pulls

Ecstatic about DL pr because i don't think I've hit anything close to that before.

This was the last week of 531 DL that I implemented into lutz program and now I go on to the planned program set and rep ranges (starting week 4)

Quote

11-22-2014 , 01:57 PM

#429

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,312

Jfc at that deadlift PR

Quote

11-22-2014 , 02:33 PM

#430

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Thanks Monte. I surprised myself a little given that I got for 7x440 last week.

I've been giving my hamstrings a bit more attention during my warm-ups and I think that's helping a lot

Quote

11-24-2014 , 10:37 PM

#431

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

W4D1
Squats 4x6x290
Comp bench 5x6x215
3ct bench 2x2x235
Pullups 5,6,7,8,9
Face pulls 2x15

Squats felt hard despite good speed, bench felt easy

Quote

11-26-2014 , 08:31 PM

#432

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

W4D2 aka I ****ing hate this day
Pause squat 3x4x250
Comp bench 5x4x245
Tng bench 8x245
Deficit DL 8x2x430
Face pulls

Bench felt really good and I think my touch and go set was a Pr. Deadlifts too me so long

Also I didn't have any music till my 6th set of deadlifts and I really could tell a difference. Sets 6-8 went up much faster

Last edited by n4rf; 11-26-2014 at 08:38 PM.

Quote

11-26-2014 , 08:36 PM

#433

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Your bench is getting really good.

8x465 on DL is ridiculous. Nice work on that

Quote

11-26-2014 , 08:51 PM

#434

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Thanks weas, always nice to receive the compliments

8th and last deficit set of the night. Looks like a bit of rotation at the top though

Quote

11-26-2014 , 11:52 PM

#435

loco

The First Golden

Join Date: Jul 2008 Posts: 14,993

Quote:

Originally Posted by n4rf

W3D4
531+ DL 5x385, 3x425, 8x465 PR!

Meh if I weighed 200+ I might deadlift 400+ for reps.

Quote:

Originally Posted by n4rf

Pullups x17@202 lb (video)

Wtf is this sorcery. I actually have done pull-ups with a 35lb Dumbell to get to 200 total weight. I can do maybe 4. Wtf!!!!

Looks like I need to revise some of my theories and give the bigboys more credit for being just plain strong.

Quote

11-27-2014 , 01:11 PM

#436

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Thanks loco, but obv there's no need to weigh 200+ for repping out 400. I can probably afford to lose weight and not compromise my strength *too much.

Quote

11-28-2014 , 08:23 PM

#437

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

W4D3
Squats 2x3x315, 2x2x335, 2x5x295
Bench 5x2x275
Hammer pullups x5,6,7,8,9,10
Pullups x10
Face pulls

Squat felt easy breezy, bench was tough. This is the most amount of weight I've handled so far for more than one rep. Nothing was that grinder'y, but there was some struggle

Last edited by n4rf; 11-28-2014 at 08:37 PM.

Quote

11-29-2014 , 06:01 PM

#438

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

W4D4
531 DL 5x405, 3x440, 5x480 (video, pr)

Slanger bench 3x2x300
Pendlays 8x135, 6x185, 5x5x225
Chest flies x30

Had my hips rising too early during that plus set, but it felt decent

Quote

11-30-2014 , 10:34 AM

#439

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Wow

Quote

11-30-2014 , 09:48 PM

#440

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Nice dead lifts, but I think you could finish better with your glutes which would help a lot in 1rm range.

Quote

12-01-2014 , 01:26 AM

#441

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Thanks guys

Aidan what do you mean exactly?

Quote

12-01-2014 , 03:03 AM

#442

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

I am going to butcher this explanation, so fair warning

I think you could start thrusting forward with your glutes earlier in the lockout portion of the lift (once the bar is about knee level). You finish violently with your knees, but not really with your hips, and getting your glutes engaged earlier and with more force will help locking out your 1RM attempts. Maybe locking your knees earlier in the lift might help too, but I am not sure how common or uncommon your way of doing it is.

Hopefully someone with better fundamental understanding can chime in, but the core of my comment was that your hip lockout looks a bit "soft".

Quote

12-01-2014 , 11:04 AM

#443

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

I think I'm picking up what you're putting down. Will try it out, see if I can turn it into something. Thanks

Quote

12-01-2014 , 05:41 PM

#444

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

W5D1
Squats 5x5x300 (5th set video)

Pullups x1,2,3,4,5
Comp bench 3x245, 3x260, 2x5x235
Pullups x5,6,7,8,8,8
Face pulls 2x15

Good day overall

Last edited by n4rf; 12-01-2014 at 05:49 PM.

Quote

12-03-2014 , 02:10 PM

#445

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

W5D2
Pause squats 4x3x260 no belt
Comp bench 3x245, 2x260, 1x275, 2x4x235
Deficit DL 6x2x445
Face pulls 3x15x40

Exhausting day with the deadlifts, bench was super easy. The hardest bench workout was last week and the rest of the bench workouts for the cycle seem relatively easy

Last edited by n4rf; 12-03-2014 at 02:16 PM.

Quote

12-03-2014 , 03:18 PM

#446

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Nice work man. If bench is too easy i dont think it would be bad to bump the weights up on some sets but just make sure they are still pretty quick

Quote

12-03-2014 , 09:19 PM

#447

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Thanks weasel, I'll try to add a few heavier work sets. I know you commented a while back how lutz's program gets weird with the bench stats after a certain week

Quote

12-05-2014 , 04:33 PM

#448

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

W5D3
Squats 2x3x325, 2x2x355, 2x5x305
Competition Bench 3x245, 3x260, 4x275 PR! 6x235
Hammer pullups 3,4,5,6,7,8,9,10,11
Chest flies 3x10

Not lifting in my own gym - squats felt meh, but bench felt great. Took weasels advice and added a top set to bench for max reps.