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Thread: Diary of a The Bar Bender: Old School effort, and New School Science

  1. #101
    WBB Team Captain Coke's Avatar
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    Dayum dude, you are doing super!!

  2. #102
    Moderator Off Road's Avatar
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    We may not agree with eachother in ChitChat , but dang, I'm totally impressed with you lifting numbers and routine makeup.
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  3. #103
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Had a good one today tried some new exercises and also did some old ones as well

    Glute Bridges
    135x10
    185x10
    225x10
    275x10
    315x5 2 sets

    got the idea for these from a recent t-nation article and man these blast the glutes nicely and save the lower back

    Hip Thrust
    135x10
    225x8 3 sets

    got this one from the same article and its even more brutal... had trouble finding a good spot for the pad of the bar im sure ill figure it out along the way

    Cable Press
    225x 5 3 sets

    one arm DB bench
    80x5
    90x5
    100x5 2 sets

    Pullups
    7x5

    Squat Press
    500x12
    800x12 3 sets
    1000x12

    havent used this machine in a while, good to blast the quads a bit, its nice when you don't use a machine in nearly 2 years and still can max it out...lol might try to workup to max load for sets of 30 once a week

    Hammer Strength Low Rows
    315x5 5 sets

    done and done

    tell ya what those weighted glute bridges and hip thrust have found a permanent place in my routine, they are great ass blasters and should help sky rocket my DL and Squat poundage. Combining these with the DL and Squatting im already doing by the time i get down to my goal weight of 215 about 40 of it will be ass....lol
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  4. #104
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Quote Originally Posted by Off Road View Post
    We may not agree with eachother in ChitChat , but dang, I'm totally impressed with you lifting numbers and routine makeup.
    hahah thanks ok bro, well just agree to disagree...

    Thanks for the encouragement, you to Coke
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  5. #105
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    good end to the week

    Sumo RDL
    315x5
    315x5
    335x5
    365x5
    365x5

    Medium Grip Floor Press
    225x5
    275x5
    315x3 3 sets

    Dead Rows
    225x5
    245x5
    275x3 3 sets

    these are BB rows done from a dead pull off a set of pins about mid shin level, good way to lift the weight and save the lower back from having to hold the weight

    Squats
    375x5 7 sets

    Dips
    5x10

    Rope Lat Pulldowns
    140x5 3 sets

    wiped out and done

    good day and good week
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  6. #106
    Moderator Off Road's Avatar
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    You definately use a variety, that's cool. What benefit is there to using a sumo stance with the romanian deads? Or is it just for variety?
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  7. #107
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Mainly variety, it hits the muscles in a slightly different way and keeps me from getting bored, try it out, kills the glutes
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  8. #108
    Moderator Off Road's Avatar
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    Quote Originally Posted by BigCorey75 View Post
    try it out, kills the glutes
    I'll give it a try on my next cycle. Thanks.
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  9. #109
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    give it a go man,


    whew backs a little sore this weekend, will do some tweaking to the program this week
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  10. #110
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Good start to the week

    changing it up slightly. Ive come to the realization that the sumo stance is not a good pulling stance for me in the terms of strength and power so im going to keep it as just an accessory lift occasionally im going to focus on pulling conventionally and getting stronger for that, its the stance i will use for PL

    Rack Pulls
    315x3
    405x3
    500x1 8 singles
    could have pulled triples possibly but i had no chalk and the new bars it was very slippery, barely could hold it for one rep. These rack pulls were a tad lower than i have done in the past, im going to build up to 600 for singles at this height then lower the pins every few weeks until im pulling it off the floor

    Dead Press
    275x3
    315x3
    335x3
    350x1
    365x1 PR
    Felt good on these today

    Pullups
    7x5

    Squats
    315x5
    405x5 5 sets

    Seated Military Press
    135x8 4 sets
    first time doing these in a while, took it easy on my shoulder but it felt good, have to get these back into my routine


    T-Bar Rows
    135x5
    180x5
    205x5 3 sets

    Dips
    4x10

    Curls
    110x5 3 sets

    done and done, good day over all
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  11. #111
    WBB Team Captain Coke's Avatar
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    That is a great session Corey.

  12. #112
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Thanks Coke, it felt like a good session this morning...lol

    good muscle workout today

    Glute Bridges
    225x10
    275x10 3 sets

    Chinups
    7x5

    Dumbbell Bench
    100x10
    110x10
    120x8 2 sets

    Leg Press
    500x12
    700x12
    900x10 3 sets
    now i realized why i stopped doing the straight leg leg press, my knees are sore now...lol

    Hammer strength Rows
    315x5 4 sets

    Cable Curls
    85x8 4 sets

    over head tricep extensions
    80x8
    90x8
    100x8
    110x8

    Leg Curls
    200x8 4 sets

    Calf raises
    300x10 4 sets

    good and good
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  13. #113
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    Nice dead presses and rack pulls from a few days back....and those DB presses..man...awesome pressing strength there!

  14. #114
    WBB Team Captain Coke's Avatar
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    Nice job throughout man.

  15. #115
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Thanks for the encouragement fellas...


    Good one today, knee is still sore but i worked around it and its feeling a little better now hopefully it wil be full go for fridays squats

    Good mornings
    225x5
    250x5
    275x5
    275x5
    300x5
    did these with a shoulder width stance, the same stance i pull a deadlift with

    Incline Bench Press
    225x5
    245x5
    275x5 3 sets

    Pullups
    5x8

    Reverse Hack Squats
    405x5
    495x5
    585x5
    675x5
    765x5 3 sets

    Military Press
    155x5 4 sets

    DB row
    100x8
    110x8
    120x8
    130x8
    140x6
    150x6

    dips
    4x10

    curls
    100x6 3 sets

    done and done

    giving my knee a little break tomorrow and see how it goes on friday with squats
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  16. #116
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Beasted a good session today

    Hip Thrust
    225x10 4 sets

    Cable Bench
    100x8 4 sets (100 pounds in each hand)

    Unilateral Leg Curls
    90x8 on each leg
    140x8
    160x6
    180x5

    Pullups
    4x8

    Single Bent Leg Reverse Hyper extensions
    150x10 on each leg, 4 sets

    Chest Supported T-bar rows
    135x8
    155x5 4 sets

    Donkey Calf Raises
    400x10 5 sets

    done and done, didn't feel like messing with direct arm work today, and went to a small chinese buffet and ate like 3 pounds of chicken and beef and some veggies i feel awesome!!!!
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  17. #117
    Superman sharkall2003's Avatar
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    Beast!
    5'11.75
    249lbs cutting to 220lbs
    Bench: 250
    Deadlift: 435
    Squat: 350
    OHP: 190

  18. #118
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by sharkall2003 View Post
    Beast!
    No kidding, lol - truly stepping to it in here.

  19. #119
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    hahah RAWR!!!!!!....lol

    i may have to pass on squats tomorrow if my knee aint feeling 100% but i will be doing some Deadlifts from a deficit and hopefully it goes well
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  20. #120
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Good one today

    Deficit Deadlifts (5 inch box)
    315x3
    335x3
    355x3
    365x3 2 sets
    385x3 3 sets
    havent done these in a while, was stronger than i expected next week will prob go up to 405

    Medium Grip Floor Press
    315x3 5 sets

    Chin ups
    4x8

    Squats
    315x3 3 sets
    took it easy knee was still a tad sore, will pick it up next week

    Cable Rows
    260x5 4 set

    Cable Shoulder Press
    100x8 4 sets

    Tricep extensions
    90x8 4 sets

    Cable Curls
    100x6 4 sets

    done and done

    ate more chinese buffet today....lol
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  21. #121
    WBB Team Captain Coke's Avatar
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    Way to keep it rolling no matter what big C.

  22. #122
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Low Rack Pulls
    315x3
    405x3
    455x4
    500x1 8 singles
    bar was about mid shin level, a notch lower than last week

    Dead Press
    275x3
    315x3
    335x3 3 sets

    Pullups
    4x8

    Squats
    225x5
    315x5 2 sets

    still taking it easy on the knee, still a tad tender

    Barbell Rows
    225x5 2 sets
    245x5 3 sets

    dips
    4x10

    Barbell curls
    110x5 4 sets

    Good day
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  23. #123
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Good session today

    Glute Bridges
    225x5
    275x5
    315x5
    335x5
    365x5

    Cable Chest Press
    100x8
    120x5 4 sets

    Squat Press
    500x12
    600x12
    700x12
    800x12
    this felt better on my knee

    Dumbell Pullover
    90x8
    100x8
    110x5 3 sets

    Unilateral Leg Curls
    90x8 both legs
    140x5
    180x5 3 sets

    Cable Rows
    120x8
    150x8
    170x5 3 sets

    Hammer curls
    45x10 4 sets

    Over Head DB extensions
    100x8
    110x8
    120x8 2 sets

    Complex
    135x5 Row, Deadlift, Hang Clean, Military Press, Squat.

    4 rounds, nearly passed out, got some cardio done
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  24. #124
    WBB Team Captain Coke's Avatar
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    Killer numbers for both days bro, seriously.

  25. #125
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Whew tough one today

    Good Mornings
    225x3
    275x3
    315x3 4 sets

    Incline Bench Press
    225x5
    245x5
    275x3
    295x3

    Chin ups
    4x8

    Olympic Squats
    225x3 3 set
    was a little better still taking it easy on my knee

    Cable Rows
    200x8
    220x8
    240x8
    260x8
    280x5

    Military Press
    185x5 3 set

    Curls
    135x5 3 sets

    Tricep Extensions
    135x8 3 sets

    Hill Sprints
    10, 20second sprints on the incline of a 7 at 8 mph

    kicked my ass....lol

    done
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

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