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Thread: Noah's Journal

  1. #26
    Senior Member noahfor123's Avatar
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    Squats:
    185 x 4, 6, 6, 6

    SLDL:
    215 x 6, 6, 6, 6

  2. #27
    Senior Member noahfor123's Avatar
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    Deadlift:
    255 x 5, 5, 5, 5, 5

    Front Squat:
    145 x 8, 8, 8

    Good Morning:
    145 x 8, 8, 8

    Shrugs:
    70 x 8, 8

  3. #28
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    nice man, good progress

    especially on those deads

  4. #29
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    Bench Press:
    140 x 5, 5, 5, 5, 5

    Bent-over Row:
    125 x 5, 5, 5, 5, 5

    Standing Military Press:
    95 x 5, 5, 5, 5, 5

    Pulldowns:
    "9.5" x 8, 8, 8

  5. #30
    Senior Member noahfor123's Avatar
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    Quote Originally Posted by f=ma
    nice man, good progress

    especially on those deads
    Thanks for the encouragement. Yea, I feel deads are my best lift. That weight was my 1rm a couple months ago, so I can't wait to see what my 1rm is now.

  6. #31
    Senior Member noahfor123's Avatar
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    Deadlift:
    135 x 3
    185 x 3
    205 x 3
    225 x 1
    245 x 1
    275 x 1
    295 x 1
    305 x 1
    315 x 1
    325 x 1 New PR!

    1 Leg Squats Other Foot on Bench with Dumbbells:
    45's x 8, 8, 8

    Glute-Ham:
    15 x 8, 8, 8

    Actually, 305 was a PR too. I got 335 off the ground, but my grip failed. I'd like to get 335 since that is double body weight for me.
    Last edited by noahfor123; 02-11-2006 at 03:21 PM.

  7. #32
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    very nice PR bro

    great work

  8. #33
    Senior Member noahfor123's Avatar
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    Thanks Again.

    Bench:
    95 x 3
    115 x 3
    135 x 3
    155 x 1
    175 x 1
    185 x 1 PR

    Dips:
    BW x 8, 8, 8

    Bent Row:
    115 x 8, 8, 8

    Lateral Raise:
    12.5 x 12, 12

  9. #34
    Senior Member noahfor123's Avatar
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    Pull ups:
    -8 x 8, 8, 8

    Standing Military:
    85 x 8, 8, 8

    Triceps Extension:
    65 x 8, 8, 8

    Pull Downs:
    9.5 x 8, 8

  10. #35
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    nice pr on the bench bro.. youre slamming them out the past week or so

  11. #36
    Senior Member noahfor123's Avatar
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    Deadlift:
    135 x 3
    185 x 3
    205 x 3
    225 x 1
    245 x 1
    275 x 1
    295 x 1
    305 x 1
    315 x 1
    325 x 1

    1 Leg Squats Other Foot on Bench with Dumbbells:
    50's x 8, 8, 8

    Glute-Ham:
    17.5 x 8, 8, 8

    I went for 330, and got it about half way up, but my grip went out. I guess I should start training grip. Here's my new routine. I'm trying to focus on strength.

    Saturday

    Squat/Deadlift Variation Work up to 1 rep max
    One Leg Squats 3 x 8
    Glute-Ham Raise 3 x 8
    Hyperextension 3 x 8
    Abs 3 x 8

    Monday

    Bench Variation Work up to 1 rep max
    Dips 3 x 8
    Bent Row 3 x 8
    Lateral Raise 2 x 12


    Wednesday

    Front Squat 4 x 6
    SLDL 4 x 6
    Hyperextension 3 x 8
    Abs 3 x 8
    Shrugs 2 x 12

    Friday

    Pull Ups 4 x 6
    Bench 4 x 6
    Military Press 3 x 8
    Rear Delt 3 x 8

    Kind of a westside for skinny bastards variation.

  12. #37
    Senior Member noahfor123's Avatar
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    Bench:
    95 x 3
    115 x 3
    135 x 3
    155 x 1
    170 x 1
    180 x 1
    190 x 1 PR

    Dips:
    BW + 5 x 8, 8, 8

    Bent Row:
    120 x 8, 8, 8

    Lateral Raise:
    15 x 12, 10

  13. #38
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    nice work bro

    don't work up for singles so often.. keep shooting for reps for strength gains. shooting for a max too often will hurt your strength as far as ive learned

  14. #39
    Senior Member noahfor123's Avatar
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    Quote Originally Posted by f=ma
    nice work bro

    don't work up for singles so often.. keep shooting for reps for strength gains. shooting for a max too often will hurt your strength as far as ive learned
    Ok, thanks. Would 3x3 for the main lifts be a good alternative? So like for today, 3x3 on bench instead of 1rm, and then keep everything else the same, same with the deadlift day, except I was going to replace deadlifts with squats for a couple of weeks.

  15. #40
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    Noah:

    Nice workouts. I would try 3x5 or even the 3x3 you are thinking about. I found that doing 3x5 over the least few months has been working well for me on just about all of my lifts.

    I also just finished working out at Peterson today and I am dead!

    Good luck and maybe we will see each other at Peterson sometime.
    HardToSquat's journal.

  16. #41
    Senior Member noahfor123's Avatar
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    Thanks. Yea, maybe we will. Who knows, maybe we already have. What are you going to Pitt for?

    Front Squat:
    150 x 8, 8, 8

    SLDL:
    215 x 8, 8, 8

    Steep Incline Sit Ups:
    10 x 8, 8

    45 degree Back Raise:
    50 x 8, 8, 8

    Shrugs:
    75 x 8

    What do you guys think about this routine:

    In weeks 4-6 and 7-9, all three weeks are written out, so one week would be 4x6, the next 5x6, and the last 6x6.
    Attached Files Attached Files
    Last edited by noahfor123; 03-01-2006 at 12:54 PM.

  17. #42
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    Noah, beleive it or not I am going for my third Master's degree from Pitt. I went to Pitt Undergrad(1989-1993), MBA grad(1995-1996), MS-MIS grad(1999-2000) and now for a Master's in Geographical Information Systems part-time.

    How about you, what is your major?
    HardToSquat's journal.

  18. #43
    Senior Member noahfor123's Avatar
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    Wow, that's impressive. I'm in my third year as a philosophy major, but my studies have been less than intense. I'm playing around with the idea of majoring in Geology as well, even though it would be a late start.

  19. #44
    Senior Member noahfor123's Avatar
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    Pull ups:
    -7 x 6, 6, 6, 3

    Bench Press:
    145 x 8, 8, 8

    Standing Military:
    90 x 8, 8, 8

    Rear Delt Row:
    6 x 8, 8, 8

  20. #45
    Senior Member noahfor123's Avatar
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    12" Box Squats:
    45 x 10
    95 x 5
    135 x 5
    155 x 5
    185 x 5
    205 x 5

    1 legged squats:
    55's x 8, 8, 8

    Glute-Ham Raise:
    20 x 8, 8, 8

  21. #46
    Senior Member noahfor123's Avatar
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    Close Grip Bench Press:
    45 x 10
    65 x 5
    85 x 5
    105 x 5
    115 x 5
    125 x 5
    135 x 5
    145 x 5
    155 x 4

    Bent BB Rows:
    125 x 8, 8, 8

    Incline Dumbbell Bench:
    50s x 8, 8, 8

  22. #47
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    nice bench and rows man.

    coming along nicely on rows i see.. definitely 130 next week

  23. #48
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    Thanks dude. I wasn't expecting to get so much on the bench, which is why the progression is so extended. I might be cheating a little on the rows, like standing up a little towards the end of the set.

  24. #49
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    i row with my upper body at around 45 degrees.. im trying to get my angle a little lower though

    admittedly, it is much tougher if youre strictly rowing with your upper body parallel to the ground.. im glad your bench is coming around. cgbench is a good exercise.. all in all i like your exercise selection.. i think compounds are far superior to random isos

  25. #50
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    I have only this site to thank for my exercise selection, and some sort of obsessive compulsive thing I have.

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