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 Post subject: Re: Jason's getting big log
PostPosted: Sun Feb 28, 2010 10:24 pm 
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Stegosaurus
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Good job on the run!

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 Post subject: Re: Jason's getting big log
PostPosted: Mon Mar 01, 2010 11:11 pm 
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Gorilla
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jesus christ I feel awesome today!!

5 reps still save for warmup on the squats.

squat
barx10reps
135x1 set
185x4 sets
190x1 set (which felt no different than the previous 185 set. I'm good with this)

Deads
up to 165 from 155. 5x5. awesome. was so psyched on the extra weight I forgot the shrug it out at the top!

clean/press
up 5lbs on the first 4 sets (75lbs) and at 80 on the last set

bench
up to 125 5x5

tri extensions
up to 55 5x5

curls at 70, but hella easier than last time.

I am absolutely thrilled. especially since I ran WAY too far last night. I don't know what it is. I upped my protein a bit (2 shakes a day rather than one most days) but that's about it. I started with the cardio and upped the food more. Could that do it?

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 Post subject: Re: Jason's getting big log
PostPosted: Fri Mar 05, 2010 7:05 pm 
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Gorilla
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So, I didn't update wednesday. I did the same routine, except I remembered the shrugs on the deadlifts, and I didn't feel as strong. Maybe lifting after work is better. I certainly feel stronger than when I first roll out of bed. It's really satisfying to get up and go to the gym before work though. I dunno.

Anyhow, today went well. Felt pretty good. Got stalled out on one of the squats in the 4th set. reracked it, finished the set, and did the last set. Dunno what happened. Lack of focus. Anyway, still feeling pretty good on everything, but squatting 190 is feeling all sorts of heavy. I wonder if I wouldnt' be served by taking 30lbs off and focusing on explosive power on the way up. Contact sport athletes care to weigh in? I'd appreciate that.

Gonna do a psych test then go run. Sunday is first outside rugby practice of the year. (it's supposed to be mid 30's...)

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 Post subject: Re: Jason's getting big log
PostPosted: Fri Mar 05, 2010 8:56 pm 
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Jason X wrote:
I wonder if I wouldnt' be served by taking 30lbs off and focusing on explosive power on the way up.

That's what power cleans are for. If you don't squat heavy you won't get stronger :wink: Rather than going for 1 rep or set maxes why not stick to 3x5 or 5x5 and slowly add weight. You'll make steady progress instead of completely burning out every workout.

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 Post subject: Re: Jason's getting big log
PostPosted: Fri Mar 05, 2010 9:04 pm 
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Gorilla
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chewybaws wrote:
Jason X wrote:
I wonder if I wouldnt' be served by taking 30lbs off and focusing on explosive power on the way up.

That's what power cleans are for. If you don't squat heavy you won't get stronger :wink: Rather than going for 1 rep or set maxes why not stick to 3x5 or 5x5 and slowly add weight. You'll make steady progress instead of completely burning out every workout.


Thanks chewy, I am doing them 5x5. It's a 5x5 all I can do. You're right, though. Just man up and do it. I just worry about poor form in the last few reps.

Will continue as I have been.

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 Post subject: Re: Jason's getting big log
PostPosted: Tue Mar 09, 2010 10:56 pm 
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Gorilla
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monday was more of the same, except a bit different

squats 5x5 @ 190. (that last rep is a killer. but I recover fast as hell)
bench x 130
clean/press x 85 followed by a set of 5 barbell rows to finish the set
deadlifts x 170 followed by a shrug every rep.
tri pullovers x 60
curl @ 70 x 7 reps. on the way to 80 5x5. (next monday, probably)

I'm starting to hear that I should maybe be doing more reps for size. to the tune of 1 x 12 of every exercise to the MAX. I feel like I'm making decent progress, but serioulsy, I'm up 30 lbs from when I started this (between christmas and new years) and I don't really feel 30 lbs bigger.

part of me wants to try something new, the other part thinks i should be patient, it hasn't even been 2.5 months yet.

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 Post subject: Re: Jason's getting big log
PostPosted: Wed Mar 10, 2010 10:26 am 
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Stegosaurus
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Nice work!

I'm not an expert, but I've always heard 3-5 reps is good for building strength and 6-8 reps is good for hypertrophy. Not sure about the 1x12 thing. Were did you read this? I'm just curious.

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 Post subject: Re: Jason's getting big log
PostPosted: Fri Mar 12, 2010 9:04 pm 
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lobster, not 100% sure. I know that more reps is better for big muscles, and low reps is better for strength. I have it saved on my work computer. I'll find out where i found it and get back to you.

I have a few things to report.
1. i worked out on wednesday.

I did squats 5x5 @ 190, deads (with a shrug) at 175, clean and press at 80 (with 5x5 barbell rows to close the set), bench at 130 (but I nearly killed myself on the 4th rep of the 4th set. Just stalled it. had to set it on my chest and roll it down until i could sit up and re-rack it...ANYWAYS!)

Then I went for a 3 mile run (interval style. sprint. jog. sprint. jog. etc) with the rugby team. Things are looking good on the "my speed" front.

Then today I went to the gym again, and was aiming at 12 reps in a single set to see what would happen. I'll tell ya, after about 8 reps, that stuff starts to hurt real bad!

So, started on the bench. 130 x 10 reps, then I took a breather and did a second set of 5 reps (max. no spotter...)
squats @ 185 x 15 reps
tri pullovers @ 65 lbs x 10 for the first set (when I almost crushed my head, but only skimmed my ear...!) then another 7 on the second set.
clean and presses and dumbell rows at 85lbs x 15 reps.
deadlifts 185lbs x 15 same with shrugs
leg extensions and leg curls (? the hamstring ones) @ 130lbs x 17 reps each
leg presses at 6 45lb plates and 4 25lb plates x 25.
calf raises at 8 45lb plates x 25
curls 70lbs x 15

I feel like that might be it. my sheet it as the gym, I'll confirm tomorrow. That was crazy hard and haven't felt that much like (vegan) jello in a LONG time. Holy wows. Will keep this up for a few weeks (i felt like I was starting to plateau on the 5x5's anyhow) and see how it goes. In all honestly, I'd rather build bulk than superhero strength at this point.

Then I stretched and drove home, then i got home and went for a 2.5 mile run. That was hard to motivate myself for, but i just had to do it. MC200 is 3 months away! (relay race from madison, wi to chicago, il. that'll be 37.75 miles in about 35 hours. ugh.)

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 Post subject: Re: Jason's getting big log
PostPosted: Fri Mar 12, 2010 9:08 pm 
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Gorilla
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lobster, it was this

http://www.weight-lifting-workout-routines.com/weight-lifting-routine-3.html

it makes sense, and it's kinda funny.

granted, i modified it a little, and forgot some, because i forgot to print it and bring it with me, but there it is.

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 Post subject: Re: Jason's getting big log
PostPosted: Fri Mar 12, 2010 11:21 pm 
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Stegosaurus
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thanks :)

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 Post subject: Re: Jason's getting big log
PostPosted: Sat Mar 13, 2010 10:51 pm 
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Gorilla
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I guess I'll start tracking all of my workouts now, instead of just my lifting.

Just got back from a quick 3.9 mile run. took between 30 and 35 minutes. felt good. some left tightness in my left achilles, and the usual side stitch flare up (which is freaking annoying and obnoxious.)

tomorrow I will get more in depth on later, but calling for a brazillian jiu jitsu class, then rugby practice. Maybe an extra run in there somewhere, but I'm sure rugby will have me running enough. Man, I'm a sore little bugger the last few days.

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 Post subject: Re: Jason's getting big log
PostPosted: Sun Mar 14, 2010 5:27 pm 
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I think you should log everything not just lifting. Only way to see if your progressing or not. And you can make notations about what you ate, how you felt and then you can tweak things.

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 Post subject: Re: Jason's getting big log
PostPosted: Sun Mar 14, 2010 8:43 pm 
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Gorilla
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brazillian jiu jitsu for an hour, went home and ate lunch, then went to rugby practice.

bodyweight squat/lunge workout.

Warm up jog, then 12 reps of squats, 12 each leg forward lunges, 12 each leg side lunges, 12 each leg backward lunges, then 6 star jumps. Then sprint 20 meters.

x4

then a tackling drill. 30 seconds on, run 3 meters, hit/lift a dude, run the other way and hit/lift another dude. 1:30 rest. x3.

then a cooldown jog.

fun day.

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 Post subject: Re: Jason's getting big log
PostPosted: Mon Mar 15, 2010 5:32 pm 
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Stegosaurus
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Awesome day!

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 Post subject: Re: Jason's getting big log
PostPosted: Mon Mar 15, 2010 10:04 pm 
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Gorilla
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slept through my alarm this AM, so no gym. then when I got home I thought about it, but decided I should go running since it was 60 degrees out. So, i did that. Ran 5.25 miles in an hour (i suppose directly in "jogging" pace, but whatever. guilty). then I got home, at a clif bar and grabbed an ice pack and two bananas and drove (too fast) up to another BJJ class.

Did that for an hour, then came home. I'm sore. but, I love my life and being active is super fun. Thinking of making it a minor focus in school to end up with something that I can use to work with kids (through HS) to keep them fit and active. Preferably deaf kids, but whatever.

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