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Old 03-08-2017, 02:40 AM   #176
UpsideDownChuck
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Re: So it begins .... UDC does SS

K I'll try them again next time.

3/07

DL
WU
1x5x355

WS: https://www.youtube.com/watch?v=WlvYL0UhEFM

Did things in reverse order since both squat racks were taken when I arrived. These went fine.

Bench:
WU
1x5x197.5
2x5x175

WS: https://www.youtube.com/watch?v=jhUXaO2jDM8

Warm-ups felt kinda heavy but set itself went fine.

Squat
WU
1x5x315

WS: https://www.youtube.com/watch?v=KDAaKkYlsYY

These were good

Cool cool
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Old 03-11-2017, 04:09 AM   #177
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Re: So it begins .... UDC does SS

3/10

Squat
WU
5x5x285

Felt pretty good

OHP
WU
5x5x105

Felt kinda weak for some reason. Maybe the back-off sets on Tuesday's bench?

PC
WU
5x3x145

WS2: https://www.youtube.com/watch?v=v5fGVNsv5qA
WS4: https://www.youtube.com/watch?v=k-_0QZZwlwQ

So I usually use what I thought were 15lb bumpers to warm up. Turns out there 15kg bumpers, which was throwing me off. Anyway, sometime (maybe tomorrow) I'm going to practice these and get the form down. For now I'm just kinda yanking it up

BB Rows:
3x8x145

Just trying to work my back muscles a little.
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Old 03-15-2017, 01:51 AM   #178
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Re: So it begins .... UDC does SS

Forgot to log Sunday

3/12

FS
WU
3x5x185

These are fine, still cross arm grip but whatever

Bench
WU
3x5x160

Light day presses always feel uneventfu, which I guess is by design

ChinUps
7,6,5,5,5 @bw

Back Extensions
5x12xbw+10

Felt a little sore afterwards. i took a picture of the device I'm using for this, but am too lazy to figure out how to post it atm. The short of it is that it's a roman chair, not a GHR bench. so instead of a triangular thigh pad it is flat. This seems like it makes it impossible, though people on the internet report being able to do it with knee just floating in space.

3/14

Squat
WU
1x5x320

WS: https://www.youtube.com/watch?v=GAh_g1j2qWI

These went fine. Relatively easy actually.

OHP
WU
1x5x120
2x5x105

WS: https://www.youtube.com/watch?v=AG4FQmNLEqs

This was a lot harder than I'd hoped it'd be.

DL
WU
1x5x350

WS: https://www.youtube.com/watch?v=aVW2_7okBjI

Camera ran out of storage as I was locking out the fifth rep. This set went fine, grip felt like it was failing on left (supinated) side.

I've been eating/sleeping not so well lately. So I was happy to get all my reps. Will probably need to improve that if I want to keep doing TM for the long term.
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Old 03-15-2017, 02:00 PM   #179
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Re: So it begins .... UDC does SS



Here is the contraption I have been doing back extensions on and have attempted unsucessfully to do GHRs on
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Old 03-16-2017, 03:22 AM   #180
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Re: So it begins .... UDC does SS



Be careful you don't try to curl 350lbs. Try to actively flex your tricep to keep your arm straight. Don't want to end up with a bicep tear.
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Old 03-16-2017, 06:00 PM   #181
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Re: So it begins .... UDC does SS

Yes this is true, good catch

Also I meant to write 1x5x360 for the DL
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Old 03-18-2017, 01:04 AM   #182
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Re: So it begins .... UDC does SS

03/17

Another volume day in the books

Squat
WU
5x5x285

Felt fineish

Bench
5x5x177.5

Pretty easy. I get some cramps in the outside of my hips when I try to do leg stuff, I think because I do these right after squatting

PC
WU
5x3x155

These were hardish. Often after the first rep of a set I'd feel really light headed, i think from moving so fast.

BB Rows
3x8x155
Extra back work

I think I broke my phone today, hence no vids.
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Old 03-19-2017, 07:02 PM   #183
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Re: So it begins .... UDC does SS

03/19

Front Squat
WU
3x5x190

These felt a little difficult

Chin-Ups
7,6,5 @ bw

OHP
WU
3x5x97.5

Back Extensions
3x15@bw+10

Super-setted FS with ChinUps and OHP with Back extensions. Got everything done very quickly.
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Old 03-21-2017, 10:35 PM   #184
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Re: So it begins .... UDC does SS

3/21

Intensity Day, phone broken so no videos

DL
WU
1x5x365

This was really easy. i switched the order of DL and squat because the racks were taken. I may tentatively start doing this going forward (or maybe alternate ID to ID) so that my DL becomes more comensurate with my squat

Bench
WU
1x5x200
2x5x177.5

Also easy. DLing first helped since I did not get hip and legs cramps setting up, which helped me get a better arch. Still not very tight.

Squat
1x5x325

These certainly weren't easy, as squats never are, but they weren't too badly affected by DLing first as far as I can tell. Glad to have them done.

Plan is for every fourth week, to switch up my FS and BS so I can set a new FS 5rm to use as my light day basis. This'll also mean my BS progress will be a little more moderate 15lbs every 4 weeks instead of 20 every 4 weeks, which I think will help me sustain this longer. That means this coming Friday will be FS VD, which will undoubtedly suck.

EDIT: I think I'm going to switch back and forth which I do first and last, squats or DLs. Since I also switch bench/press, this means I'll always DL first on bench day, which'll be good. And since I'll be FSing every fourth week that'll be a DL last day and FS interfers less with DL I think so that's good.
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Old 03-26-2017, 02:54 AM   #185
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Re: So it begins .... UDC does SS

3/25
Had my car stop woking yesterday so that sucked. Worked out todat, did VD but with front squats.

FS
WU
5x5x190

These weren't so bad. I really loathe doing front squats for some reason but I think it's getting better

OHP
5x5x107.5
Pretty easy

PC
5x3x160
These did not go well. I'm going to try and work on these sometime this week. If I can't get them I may drop them for something else. Just seems like something I should be good at.

BB Rows
WU
3x8x160
Extra back work, felt fine
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Old 03-28-2017, 07:52 PM   #186
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Re: So it begins .... UDC does SS

3/27

Back Squat
2x5x260

Chins
7,6,6 @bw

Bench
3x5x160

Back Extensions
3x15xbw+15

Another light day in the books
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Old 03-31-2017, 01:18 AM   #187
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Re: So it begins .... UDC does SS

Phone typing:

3/29
FS
WU
1x4fx215

Grip failure. I have a vid but can't edit on phone. Frustrating.

Life has been super busy. All I had time to do Wednesday was go in and front squat. Had to finish the workout today.

3/39
OHP
WU
1x5x122.5
2x5x107.5

Pretty easy

DL
WU
1x5x370

Not easy nor particularly pretty but given how stressed I've been and ****ty my recovery has been I was glad to get the reps
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Old 04-02-2017, 01:37 AM   #188
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Re: So it begins .... UDC does SS

4/1

Squat
WU
5x5x290

The belt was really eating my skin up today. Not sure why it hadn't been previously. Maybe I've gained or lost weight

Bench
5x5x180

BB Row
5x5x165

Glad to do volume day. Felt pretty tired by the end

Forgot to mention this but until I can make some time to work on flexibility/technique I am going to drop PCs. Catching them on my wrists is hurting my wrists/elbows again
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Old 04-08-2017, 06:53 PM   #189
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Re: So it begins .... UDC does SS

Haven't logged in a while. Was feeling out of sorts last week and didn't eat/sleep as well as I should have, but still went to the gym with mixed results

4/3 Light Day

FS
3x5x195
Moving the light day weight up even though I didn't get my five last ID. Seems fine.

Chins
3x6@bw

OHP
3x5x97.5

Back Extensions
3x15xbw+15

4/5
Intensity Day

1x4fx375

Attribute this to not eating/sleeping enough and being stressed. Came pretty close but not quite there

1x5x202.5
2x5x180

Not too hard, glad to get something at least.

Had to cut this workout short due to other commitments

4/6
Squat
1xfx315

Doing my last warmup set I wasn't totally present and misgrooved it pretty bad. Somehow lost weight forward and had to dump it. Hadn't set safeties correct so it hit the top of my head. Frustrating and a little scary.

4/8

Squat
5x5x290
Not hard

OHP
5x5x107.5

BB Row
5x5x165

Trying to minimize body english. Need to figure out an acceptable amount and then increment wegith from there

Chins
3x6@bw
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Old 04-09-2017, 12:54 PM   #190
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Re: So it begins .... UDC does SS

If I ever hit the squat bar on the back of my head I'm pretty sure I'd be leaving the rack with a big urine stain on the front of my pants. "A little scary" and then getting right back to it sounds like we have a tough guy here.
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Old 04-10-2017, 02:33 PM   #191
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Re: So it begins .... UDC does SS

Naturally he finished the set!
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Old 04-12-2017, 01:14 PM   #192
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Re: So it begins .... UDC does SS

I wish. Per the log I called it quits on that day and came back Saturday to restart with new VD. Anyway

4/11 Light Day

FS
3x5x195

Chins
3x6 @bw

Super setted, both felt pretty hard.

Bench
3x5x165

Bacon extensions
3x15 @bw+15

Super setted as well. During this another guy was supersetting OHP with back extensions. So we are trading off. It seemed like he was trying to do short rests so I did as well (I usually don't). It felt good to actually tax my cardio a bit and push through fatigue. Afterwards he said to me "hey I don't usually go this fast but it seemed like you were in a hurry. I'm glad I did since it was good to get some cardio". Funny stuff.

Anyway my five year college reunion is memorial day weekend. My main focus in the last few months has been trying to get my lifts up to show up random bros who might using the gym at the same time as me rather than abs or biceps for the ladies. Seems legit. Anyway, I'm trying to shift ID to Saturday pursuant to this (I also think it would be good to be able to sleep in if need be)
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Old 04-14-2017, 01:20 AM   #193
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Re: So it begins .... UDC does SS

Bacon extensions mmmm

4/13 ID
Got some vids so that's good

Squat
1x5x330

https://www.youtube.com/watch?v=K9-zpfSzZxk

Felt heavy, but in looking at it the bar speed is quite a bit faster than some of my older videos. More on this at the end. Be curious to hear other people's thought on depth, I think it looks about right, with the fifth and second reps maybe toeing the line a bit, but I'm not always the most objective.

OHP
1x5x122.5
2x5x107.5

Forgot to film this one, here's some front squats instead:
https://www.youtube.com/watch?v=78UIeO_DoTs

Felt easy. Doing very little hip bounce "press 2.0" action. I may just change to strict press because I always feel silly doing it this way and I don't think I'd lose much poundage.

DL
1x5x375

https://www.youtube.com/watch?v=Z1JlI12b2TU

Struggling with keeping my arms locked because it seem like my knees want to push them unlocked. Toed the line on hitching the last rep.

Anyway, I've been in sort of a negative headspace lately. In looking at the videos none of these seemed as hard as they felt, and I think if I got into more of a "I'm gonna crush this weight" mindset I'd lift better and enjoy this more. Something I'll try to work on going forward. My recovery habits have also not been super good (although not terrible either) and I think that my knowing this saps my confidence a little.
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Old 04-14-2017, 02:57 AM   #194
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Re: So it begins .... UDC does SS

Press 2.0 seems retarted if you ask me. One of many things that Team Ripp does that I've seen almost no strong person do.
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Old 04-14-2017, 10:00 AM   #195
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Re: So it begins .... UDC does SS

Confirm "I'm gonna crush this weight" mindset helps OHP especially. Countered by the "Eh--that feels heavy" realization upon unracking.

I still do press 2.0 and my only regret is some people think I'm push pressing! I do dumbell/Arnold presses strict and some push press, though, so for me it adds some movement variety. If you really want to see something weird, check out Rip/Suggs videos of the "Olympic press" and wonder why.

On your squats the depth looks fine to me, but your hips are coming up too fast initially relative to your back so you're bending and then goodmorninging. It gets worse as the set goes on. Your knees are also jumping straight back out of the hole--front view would help they look like the might be drawing in instead of pushing outward. Side view would also be better looking higher to see the whole bar path. Front squats have knees tracking backwards but less so. I'm not sure about solutions other than being mindful of it and maybe try some pause squats.
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Old 04-17-2017, 01:25 AM   #196
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Re: So it begins .... UDC does SS

4/16

Squats
WU
5x5x295

Felt hard

BB Row
WU
5x5x170

WS1: https://www.youtube.com/watch?v=OxxXGT5WnOQ
WS3: https://www.youtube.com/watch?v=2quZ7MFXHNg

Took some vids, will start researching correct way to do these

Bench
WU
5x5x182.5
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Old 04-18-2017, 11:02 PM   #197
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Re: So it begins .... UDC does SS

4/18 Light Day

FS
3x5x200

Chins
3x6@bw

OHP
3x5x100

Back Extensions
3x15@bw+15
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Old 04-21-2017, 12:12 AM   #198
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Re: So it begins .... UDC does SS

4/20 Intensity Day

Squats
WU
1x5x335

WS: https://www.youtube.com/watch?v=JQVHfaDd4MY

Need to film differently so I can see depth better. I think these were fine, but they could be a little high. They felt easyish once I got into them so no reason I can't go a little lower.

Bench
WU
1x5x205
2x5x185

WS: https://www.youtube.com/watch?v=PTHYoryO0bY

Felt easy

DL
WU
1x4fx380

WS: https://www.youtube.com/watch?v=YEz1zj8WyIQ

Did not feel easy. Sad to miss the last of these but not the end of the world

205 on bench was a mini-milestone. First day I came into the gym I remember seeing a guy bench 205 and thinking, "that's pretty strong. I'll be happy if I can get to that". 225 is the real milestone of course which hopefully I can hit this summer.
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Old 04-25-2017, 09:42 PM   #199
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Re: So it begins .... UDC does SS

4/24 VD pt1
FS
WU
3x5x200

Had to cut it short because gym was closing

4/25
OHP
5x5x110

BB Row
5x5x175

Been very busy and WIM has been low. Front squating in particular seems to sap WIM, so does BB Row to a lesser extent.
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Old 04-27-2017, 12:58 AM   #200
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Re: So it begins .... UDC does SS

4/26 Light Day

Squat
2x5x275
Did these beltless, not hard to do but hard to not fall forward

Chins
3x6 @bw

Bench
3x5x165

Back Extensions 3x15 @bw+20
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