Shut up and Squat!

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xphilx
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Re: Shut up and Squat!

#526 Postby xphilx » Thu Nov 26, 2009 3:35 pm

i lol'd a bit. ;)
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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xphilx
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Re: Shut up and Squat!

#527 Postby xphilx » Fri Nov 27, 2009 11:19 am

Squats
60x5
85x5
100x5
115x5
130x3
100x8

Bench Press
45x5
65x5
75x5
85x5
97,5x3
75x8

Pull-Ups
x11
x7
x5

Additional Exercises
Pushdowns
45x10, 45x9, 45x8
Incline Dumbbell Hammer-Curls (PITT)
18x22

+ rotator cuff


this time 130kg for real! felt heavy, but not too heavy.
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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xphilx
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Location: Germany

Re: Shut up and Squat!

#528 Postby xphilx » Mon Nov 30, 2009 2:11 pm

Squats
60x5
85x5
105x5
115x5
130x5

Bench Press
45x5
65x5
75x5
85x5
97,5x3 (+1)

Pull-Ups
+7,5x7
+7,5x5
+7,5x5

Additional Exercises
Crunches
4x20

+ rotator cuff


almost failed on the last rep with 130kg. was really close.
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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xphilx
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Posts: 1074
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Location: Germany

Re: Shut up and Squat!

#529 Postby xphilx » Wed Dec 02, 2009 4:09 pm

Squats
60x5
85x5
105x5
105x5

Military Press
30x5
40x5
45x5
50x4

Deadlift
85x5
110x5
125x5
140x5

Additional Exercises
Crunches
3x20
Seated Calf Raise
64,5x15, 64,5x15, 64,5x15

+ rotator cuff


i'm really happy about the dead and at least one rep more on the mp. :D
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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xphilx
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Location: Germany

Re: Shut up and Squat!

#530 Postby xphilx » Fri Dec 04, 2009 5:15 am

Squats
60x5
85x5
100x5
115x5

Bench Press
45x5
65x5
80x5
90x5
97,5x3
80x7

Pull-Ups
x10
x8
x6

Additional Exercises
Pushdowns
45x10, 45x10, 45x10
Incline Dumbbell Hammer-Curls (PITT)
18x25

+ rotator cuff


had to quit the squats cause of pain in the thighs.
i willl take a break of one week, maybe do a light bench/whatever workout on monday and some max attempts on friday and then start with a new cycle of the 5x5 program with lower weights on the following monday.
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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xphilx
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Posts: 1074
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Location: Germany

Re: Shut up and Squat!

#531 Postby xphilx » Fri Dec 11, 2009 2:26 pm

Squats
20x10
60x5
80x3
105x1
125x1
140x1 (PB)
145x0

Bench Press
20x8
40x5
60x3
80x3
90x1
100x1 (PB)
105x1 (with help, no PB)

Deadlift
65x5
105x2
120x1
140x1
160x0
160x0
150x1 (PB)


all in all this was an disappointing day. couldn't reach my goal for this year, which was a total of 400kg.
had some problems with my stomach at the deads but no excuses, for some reason i wasn't able to go all out today so it's my fault.
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

xjohanx
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Re: Shut up and Squat!

#532 Postby xjohanx » Fri Dec 11, 2009 2:36 pm

Dude there is no reason to be dissapointed. You missed by 10 kg which is nothing. I'm so proud of you and the progress you've made this year it's been really amazing to watch it here on VBB. I know that sounds freakin soycheesy but it's true. Your progress is inspirational for sure.
cubby2112 wrote:When someone says you don't train "functionally," you should just punch them in the face. Ask them how "functional" of a movement that was.

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xphilx
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Re: Shut up and Squat!

#533 Postby xphilx » Fri Dec 11, 2009 2:52 pm

thanks man, that's really sweet of you!

i lol'd about the "soycheese"! :lol:
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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chewybaws
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Re: Shut up and Squat!

#534 Postby chewybaws » Fri Dec 11, 2009 4:37 pm

xphilx wrote:all in all this was an disappointing day.

:lachmal:

You crack me up man haha.

Congrats on the PBs, especially the 100kg bench!!

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xphilx
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Re: Shut up and Squat!

#535 Postby xphilx » Fri Dec 11, 2009 5:08 pm

thanks man. ;)


yeah, 100kg bench press. it took me a damn long time to get there so i should be happy that i finally made it.
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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sosso
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Re: Shut up and Squat!

#536 Postby sosso » Fri Dec 11, 2009 6:00 pm

3 PB's in one day! Can't complain about that man! Awesome work!

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xphilx
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Re: Shut up and Squat!

#537 Postby xphilx » Fri Dec 11, 2009 6:08 pm

thanks mate! i appreciate it. :)
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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sosso
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Re: Shut up and Squat!

#538 Postby sosso » Fri Dec 11, 2009 8:36 pm

You inspired me to go for a squat PB :)

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Octopussoir
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Re: Shut up and Squat!

#539 Postby Octopussoir » Fri Dec 11, 2009 10:29 pm

Image
robert cheeke wrote:life's too short to not get SWOL!

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xphilx
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Re: Shut up and Squat!

#540 Postby xphilx » Sat Dec 12, 2009 8:38 am

i don't why but i can't see the pic. :?
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate


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