Weasel45 Log - Page 31 - Health and Fitness Forum

I dont think Mike T. really believes in deloads or time off unless injured especially for someone of my level. He bases most of his programming off of the russian classification chart so Im barely above a novice lifter.

If you feel OK i would probably at least do a light workout today if I were you

Quote

07-17-2013 , 09:59 AM

#752

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,126

Quote:

Originally Posted by Weasel45

lol at the underlined, time to move up to where they respect your DLs

Quote

07-17-2013 , 10:00 AM

#753

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,040

Or he should do a light lifting day tomorrow - when I'm scheduled to bench so I can go bench at his house.

Quote

07-17-2013 , 12:14 PM

#754

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

I didnt get much sleep last night, so I think Thurs, Fri, Sun this week Yugo. You're welcome to bench here tomorrow.

I usually play stuff by how I feel a lot. Over the past several years, I'm starting to figure out when are the times to push hard and when to back off. Lack of sleep is a bad thing for me because when that happens, I often get sick, especially if I try to exert myself hard lifting.

Barely a novice lifter, lol.

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07-17-2013 , 02:04 PM

#755

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

sent all 9 vids - did you get them?

Quote

07-17-2013 , 02:15 PM

#756

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Ya. Im uploading them to youtube now. Thanks a lot for doing that. I really appreciate it.

Quote

07-17-2013 , 02:32 PM

#757

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Here is my meet video. Thanks to Cha and Loco for filming

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07-17-2013 , 02:38 PM

#758

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

nice lifts!

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07-17-2013 , 02:40 PM

#759

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote

07-17-2013 , 04:47 PM

#760

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,126

Awesome!

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07-17-2013 , 05:00 PM

#761

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Thanks everyone.

Week 1 gpp session 1

Side lying external rotation
3x10x10lbs

Face pulls
2x10

External Rotation strecthing

ab wheel
2x10

Planks
2 sets

Inverted row

3x10xbw

Exercize bike

20 minutes at 125 heart rate

Quote

07-18-2013 , 09:38 PM

#762

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Just ordered a rumble roller, lax ball, and voodoo floss bands from rogue. My local sports authority had no lax balls for some reason

Week 1 day 3

Squat + avg band x 3 @9

285x3 @8
325x3 @9

Bench (touch and go) x7 @10

225x7 @8
250x7 @9
260x7 @10

Push press x6 @9

155x6 @8
175x6 @9

Quote

07-19-2013 , 09:43 PM

#763

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 1 day 4

DL + minis x3 @9

385x3 @7.5
425x3 @8
445x4 @9

CG Bench +mini x6 @9

200x6 @7.5
230x6 @9

Snatch grip sldl x 6 @9

275x6 @7
315x6 @8
340x6 @9

Quote

07-19-2013 , 10:37 PM

#764

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Weasel45

Just ordered a rumble roller, lax ball, and voodoo floss bands from rogue. My local sports authority had no lax balls for some reason

The SA I went to in Vegas didnt have them either. Lame.

Quote

07-22-2013 , 09:59 PM

#765

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

week 2 day 1

Squat w/ belt x4 @9. 6-9% fatigue

315x4 @7
355x4 @8
395x4 @9
380x4 @9
365x4 @9

Comp bench x4 @9. 6-9% fatigue
245x4 @8
270x4 @9
260x4 @9
250x4 @9

3 count pause bench x4 @9. 6-9% fatigue
225x4 @8
245x4 @9
225x4 @8.5
225x4 @8.5
225x4 @9

Quote

07-23-2013 , 10:42 PM

#766

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 2 Day 2

DL w/ belt x 4 @9. 6-9% fatigue

455x4 @8
500x4 @9 PR
480x4 @9
465x4 @9

Bench + 10% bands x 4 @9. 6-9% fatigue

225x4 @7.5
255x4 @9
245x4 @9
235x4 @8.5
235x4 @9

Pin squat x6 @9. 6-9% fatigue

275x6 @8
315x6 @9
290x6 @8.5
290x6 @9

Quote

07-23-2013 , 11:17 PM

#767

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

nice!

Quote

07-25-2013 , 10:43 PM

#768

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Thanks Cha

Week 2 day 3

Pin squat x4 @9. 6-9% fatigue

275x4 @7
315x4 @8
345x4 @9
320x4 @8.5
320x4 @9

Bench (touch and go) x 5 @9. 6-9% fatigue

250x5 @8
280x5 @9.5
255x5 @8.5
255x5 @9

Press x8 @9. 6-9% fatigue

125x8 @7
145x8 @9
135x8 @8.5
135x8 @9

Quote

07-26-2013 , 10:58 PM

#769

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 2 day 4

2" deficit dl x 4 @9. 6-9% fatigue
405x4 @7.5
455x4 @9
420x4 @8
420x4 @8.5
420x4 @9

CG Bench x 8 @9. 6-9% fatigue

225x8 @7.5
245x8 @9
225x8 @8.5
225x8 @8.5
225x8 @9

Lever Row x8 @9. 6-9% fatigue
105x8 @7.5
125x8 @9
115x8 @9

Quote

07-29-2013 , 10:14 PM

#770

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 3 day 1

Squat w/ belt x4 @9. 4-6% fatigue

355x4 @7.5
405x4 @9
385x4 @9

Comp bench x4 @9. 4-6% Fatigue
245x4 @8
272.5x4 @9
260x4 @9

2 count pause bench x4 @9. 4-6% fatigue
225x4 @8
255x4 @9
240x4 @9

Quote

07-30-2013 , 10:34 PM

#771

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 3 day 2

DL w/ belt x4 @9. 4-6% fatigue

455x4 @8
505x4 @9
480x4 @9

Pin press (mid range) x 4 @9. 4-6% fatigue

260x4 @8
285x4 @9
270x4 @9

Front Squat x4 @ 9. 4-6% fatigue

225x4 @8
245x4 @9
230x4 @9

Quote

08-01-2013 , 10:42 PM

#772

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 3 day 3

Squat + avg band x 4 @9. 4-6% fatigue
285x4 @8
325x4 @8
205x4 @8

Bench (touch and go) x6 @10

245x6 @7.5
275x6 @9
285x4 @ failed fifth rep. Not sure what happened here. 4th rep wasnt too bad and i thought i would get 6. Then on the fifth rep my right arm just stopped working, it was really weird

265x6 @10

My right shoulder started to hurt after this. It was like the inside of the right shoulder right at the edge of the chest

Push press x6 @9
155x6 @8
180x6 @9.5
165x6 @9

Shoulder felt better warming up on these so I gave it a go and it seemed fine. Now its pretty sore though

Quote

08-02-2013 , 10:35 PM

#773

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 3 day 4

DL + Mini bands x 4 @9 4-6% fatigue

395x4 @8
440x4 @9
420x4 @9

CG Bench + Mini bands x6 @9 4-6% fatigue
205x6 @8.5
235x6 @9
225x6 @9

Snatch Grip SLDL x6 @9 4-6% fatigue

275x6 @7
315x6 @8
350x6 @9
335x6 @9

Quote

08-05-2013 , 10:10 PM

#774

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 4 day 1

Squat w/ belt x 3 @9. 4-6% fatigue

375x3 @8
415x3 @9
395x3 @9

Comp bench x3 @9. 4-6% fatigue
250x3 @7.5
280x3 @9
265x3 @9

3 count pause bench x5 @9. 4-6% fatigue

225x5 @8
240x5 @9
230x5 @9

Quote

08-06-2013 , 10:35 PM

#775

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 4 day 2

DL W/ Belt x 3 @9. 4-6% fatigue

475x3 @8
520x3 @9
495x3 @9

Deadlifts felt really good today. Didnt have any problem with lock out like i normally do.

Bench + 10% band x3 @9. 4-6% fatigue
225x3 @7
245x3 @8
265x3 @9
250x3 @9

Pin squat x6 @9. 4-6% fatigue
280x6 @8
320x6 @9
305x6 @9

Quote

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