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ScrawnyPhil

  1. Training Log: January 7th, 2008

    by , 01-06-2008 at 11:00 PM
    01.07.08
    Box Squat: 135x3, 145x3, 155x3, 165x3, 175x3, 155x3x3, 135x3
    Floor press: 135x3, 155x3, 175x1, 135x3, 155x3, 135x3
    Sumo deadlift: 225x3, 255x3, 275x3

    Sumo done with something very similar to box squat stance, toes angled out just a couple degrees more though. Felt really good. Solid. I will be happy to be doing these twice a week!

    You couldn't have paid me to match my last session of floors. 175 was hard and I knew I couldn't do it another ...
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  2. Training Log: January 6th, 2008

    by , 01-05-2008 at 11:00 PM
    01.06.08
    Overhead rack press, no boards in box, 6th from top 185x4, x5, 10th from top (eye level) 135x0, 125x3, 115x4 (5), 115x3
    Weighted chin: +35x5x2, +10x5, +0x5x2
    Calf Raise: 100x10x8

    Building a training schedule:

    Lifts to include: Box squat, sumo deadlift, weighted chin, floor press, partial floor press, overhead press in rack at varying heights, calf work, swings

    Guidelines: press 4-5x/week, squat 3-4x/week, pull 2-3x/week on ...
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  3. Training Log: January 5th, 2008

    by , 01-04-2008 at 11:00 PM
    01.05.08
    Floor press: 135x5, 165x3, 170x3*, 175x3, 185x3, 195x1 (hard, stalled), 175x3x2
    Box squat: 135x3, 155x2, 175x1, 185x1, 195x3, 205x3, 185x3x3, 155x5

    *(forgot to load a 5 on the right!!! Stupid!)

    Everything felt good. Yesterday's limited range heavies on the press seemed to have woken something up. 185 felt like nothing for a triple. I believe that's more than I've ever done on the real floor press. Squats also surprised happily with 205x3 off ...
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  4. Training Log: January 4th, 2008

    by , 01-03-2008 at 11:00 PM
    01.04.08
    Floor/Rack press Close grip: (9-in ROM)185x3x2, (6-in ROM) 185x5, 205x5, 225x5, 205x5x8
    Standing calf raise: 95x10x7
    Chin-up: +20x5x2, +0x5x1

    Bottom hole is about a 9-in ROM, next to bottom is 3 inches less. Curiously this is about the same weight I can do in an overhead lockout with similar ranges. Triceps striated and upper body in general looking pumped afterward. Grip was with index fingers touching smooth of bar. Did one set somewhere in the middle ...
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  5. Training Log: January 3rd, 2008

    by , 01-02-2008 at 11:00 PM
    01.03.08
    Box squat 135x3, 185x3, 165x3, 155x3x10
    Floor press 135x3, 165x3, 145x3, 135x3x5 (with varying grips)

    Right knee went forward on box squat w/ 185 on first try. Kneecap hurt. Spent 10 sets practicing with mirror on one side then the other. First floor press was too high and left elbow clunked again. Kept bar down around upper abs for rest of session and everything felt better.

    Read the BBB excerpt about Progressive Movement Training and decided ...
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