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Thread: My Log for learning to get rid of the suckage!

  1. #1
    Wannabebig Member
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    Tales from the Rhino Pit

    Going to start with todays Leg session

    Squats

    Body weight x 10 x 2
    135 x 10
    225 x 5
    250 x 5
    275 x 5
    300 x 5
    325 x 2
    325 x 1
    Wanted to do two doubles but I also was focusing on getting deep. I kinda buried that last 325 too deep and had a frozen fight there for a moment. You know, where all momentum stops and you are stuck at 90 and can't go up....lol I muscled it up because ill be dammed if I am going to bail on 325 Lmao.

    Hamstring curls
    50 x 15
    75 x 15
    100 x 10
    125 x 5 x 2

    Standing calve raises
    405 x 15 x 4

    Leg extensions
    100 x 10
    150 x 10
    200 x 10
    250 x 10
    300 x 5 x 2
    Last edited by Tom the Rhino; 12-19-2011 at 11:37 AM.

  2. #2
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    shoulders 12/10/2011

    Standing strict shoulder press
    Bar x 15 x 2
    95 x 5
    105 x 5
    115 x 5
    125 x 5
    135 x 5
    145 x 5
    155 x 5
    165 x 4
    175 x 3

    Push press
    185 x 4
    195 x 3
    205 x 1 x 2
    215 x failed. Close but no lockout....

    Dumbell shrugs
    130 x 15 x 3

    Barbell shrugs
    335 x 10
    385 x 10
    425 x 10
    475 x 5

    Shoulder strength is comming back

  3. #3
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    Rack pulls 12/12/2011

    pulls from 17 inches

    245 x 5 x 4

    335 x 5

    385 x 1

    425 x 1

    450 x 1

    475 x 1 x 2

    Not feeling it today. Had a shitty nights sleep and no energy this morning.....

  4. #4
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    bench
    Wide grip flat
    Bar x 10
    95 x 10
    135 x 10
    185 x 5
    205 x 5
    225 x 5
    245 x 5
    265 x 3 (5 lb pr)

    Dumbell fly
    35 x 10 x 3

    Close grip flat
    135 x 5
    155 x 5
    175 x 5
    195 x 5
    215 x 3 (over all pr. 10 lbs more and two reps more lol)

  5. #5
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    rows and monkey work from the 14th

    Band Pull ups from 2nd peg
    X 5 x 4

    Pendlay rows
    135 x 10
    155 x 10
    175 x 8
    195 x 6
    215 x 5
    235 x 4

    Tbar rows
    90 x 10
    135 x 10
    180 x 10
    200 x 10
    225 x 8
    250 x 8

    Dumbell curlzzzzzzzzzzzzzzzzzzz

    35 x 10 x 5

  6. #6
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    squat till you can't walk!!!!

    Squats

    Body weight x 10 x 2
    Bar x 10
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    315 x 5
    340 x 2 x 2
    365 x 1 x 2

    Hamstring curls
    50 x 20
    75 x 15
    100 x 10
    125 x 5

    Standing calves raises
    455 x 10 x 4

    Leg extensions

    100 x 10
    150 x 10
    200 x 10
    250 x 10

  7. #7
    LittleJake JSully's Avatar
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    terrible log name. You're either incredibly egotistical or incredibly down on yourself. You need to spend more time in the middle.

    With that said, I didn't even know you started this, lol..


    I think your push presses are stronger. I think it's technique issue. Are you letting the bar rest on your front delts while you unrack, dip & drive? You don't want to begin the pp with your arms. You need to dip down like you're going to jump, then explode up and allow the weight to leave your shoulders, then use your arms/shoulders to press it out.

    Pick 1 shrug exercise. There's no need to do 8 sets of shrugs, that's almost as many sets as working sets for your overhead pressing combined. oly lifts > shrug exercises. I've done shrugs with 600lbs, but 135lb hip snatches made my traps hurt worse.

    Flyes are useless for strength.

    lol @ your constant usage of leg curls and extensions. How many times have we had this discussion?


    BTW, did you read the 531 book? I think it would do you well to have a structured program.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  8. #8
    LittleJake JSully's Avatar
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    oh, and if you don't use your dip attachment, could I borrow it plz?
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  9. #9
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    shoulder session from the 16th

    Strict standing military press

    Bar x 10
    95 x 10
    135 x 5
    155 x 5
    175 x 4

    Push press

    185 x 3
    195 x 2

    Dumbell shrugs
    130 x 15 x 4

    Barbell shrugs
    315 x 10
    365 x 10
    405 x 5
    455 x 5

  10. #10
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    new program - 531

    531 - boring but big /week 1/ day one / dead lift
    All % are based on a 1rm of 500 @ 90%

    Warm up

    40% 180 x 5
    50% 225 x 5
    60% 270 x 5

    Working sets

    65% 295 x 5
    75% 340 x 5
    85% 385 x 5

    Assistance sets

    50% 225 x 10 x 5

    Chins body weight x 2 x 5

    Tendonitis flared up bad on the chins and ran through the whole workout but I got through. Even though I didn't lift as much as I normally do this workout program kicked my ass. Lol it looks like I found my new training program for a while.

  11. #11
    LittleJake JSully's Avatar
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    I dig it
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  12. #12
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    531 / week 1 / day 2 / bench press

    All % are based on a max of 300 @ 90 % for a adjusted max of 270.

    Wide grip flat bench

    Warm up

    40% 110 x 5
    50% 125 x 5
    60% 150 x 5

    Working sets

    65% 175 x 5
    75% 205 x 5
    85% 230 x 9 had a tenth in me but bitched out and didn't for it. Doh......

    Assistance work

    Close grip flat bench

    135 x 10 x 5

    Aux assistance work

    Decline crunches x 10 x 5

  13. #13
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    531 Week 1/ day 3/ squat

    all percentages are based on a 1rm of 405 @ 90% for a new adjusted 1rm of 365


    main lift - squat

    warm up

    40% = 145 x 5
    50% = 170 x 5
    60% = 200 x 5

    working sets

    65% = 235 x 5
    75% = 270 x 5
    85% = 310 x 9

    assistance work

    squat @ 50% = 170 x 10 for 5 sets

    Hamstring curls @ 60lbs x 10 for 5 sets

  14. #14
    LittleJake JSully's Avatar
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    lazy..

    RDL > ham curl and can go faster too
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  15. #15
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    531-week 1-day 4/ military press (december 23rd 2011)

    All % are based off a 1rm of 200 @ 90% for adjusted 1rm of 180

    Main lift - standing military press

    Warm up

    40% = 70 x 5 50% = 85 x 5 60% = 100 x 5

    Working sets

    65% = 115 x 5 75% = 135 x 5 85% = 155 x 7

    Assistance work

    Standing military press 50% = 85 x 10 for 5 sets

    Dumbell shrugs 135 x 10 for 5 sets

    Chin ups Body weight x 3 x 5

  16. #16
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    531- week 2 day 1 - dead lift. (december 26th)

    week 2 day 1 - dead lift.

    All % are based off a 1rm of 500 @ 90% for a adjusted 1rm of 450

    Warm up sets

    40% = 180 x 5 50% = 225 x 5 60% = 270 x 5

    Working sets

    70% = 315 x 3 80% = 360 x 3 90% = 405 x 7

    Assistance work

    Chins @ body weight x 3 x 10 sets

  17. #17
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    531-week two/day 2/ bench

    All % are based off a 1rm of 300 @ 90% for a new adjusted 1rm of 270

    Main lift- flat bench

    Warm up sets

    40% = 110 x 5 50% = 135 x 5 60% = 160 x 5

    Working sets

    70% = 190 x 3 80% = 215 x 3 90% = 245 x 7

    Assistance work

    Wide grip flat bench

    50% = 135 x 10 x 5 sets

    Chins @ body weight x 2 x 5 sets

  18. #18
    LittleJake JSully's Avatar
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    bump
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  19. #19
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    1/2/2012 531 reduex week 2 day 1 dead lift

    was sick for a week so I reset week 2

    warmup sets

    180 x 5

    225 x 5

    270 x 5


    working sets

    315 x 3

    360 x 3

    405 x 7


    assistance work

    deads

    225 x 10 x 3

    chin ups

    bw x 2 for 10 sets

  20. #20
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    1/3/2012 531 reduex week 2 day 2 bench

    warmup

    110 x 5

    135 x 5

    160 x 5


    working sets

    190 x 3

    215 x 3

    245 x 8


    assistance

    bench

    135 x 10 x 5 sets

    chin ups

    bw x 3 x 5 sets

  21. #21
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    01/05/2012 531 week 2 day 3 squatz

    warm up sets

    bw x 5 x 2

    145 x 5

    185 x 5

    220 x 5


    working sets

    255 x 3

    290 x 3

    330 x 8


    assistance work

    body weight chins

    x 4 x 5 sets

  22. #22
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    01/06/2012 531 week 3 day 4 military press

    warm up sets

    70 x 5

    90 x 5

    110 x 5


    working sets

    125 x 3

    145 x 3

    160 x 6

    assistance work

    military press

    95 x 10 x 5 sets

  23. #23
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    01/09/2012 531 week 3 day 1 dead lift

    warm up sets

    180 x 5

    225 x 5

    270 x 5


    working sets

    340 x 5

    385 x 3

    430 x 5

    assistance work

    135 x 10 for 5 sets

    chin ups

    x 3 for 5 sets

  24. #24
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    01/10/2012 531 week 3 day 2 bench

    warm up

    110 x 5

    135 x 5

    160 x 5

    working sets

    205 x 5

    230 x 3

    255 x 6

    assistance work

    135 x 10 x 5 sets

    chin ups
    x 2 x 10 sets

  25. #25
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    01/11/2012 531 week 3 day 3 squat

    warm up

    145 x 5

    185 x 5

    220 x 5

    working sets

    275 x 5

    310 x 3

    345 x 5

    assistance work

    squat

    145 x 10 x 2

    chins

    x 2 x 10 sets

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