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ScrawnyPhil

  1. Training Log: January 2nd, 2008

    by , 01-01-2008 at 11:00 PM
    01.02.08

    Seated Press in rack (6th hole from top with no boards in box): 165x3, 175x3, 185x3, 195x3x2, 205x3x2, 215x3, 225x3
    Box Squat (3/4" + 6/4" boards): 135x3x3
    Rack Pull (hole second from bottom, bottom of 45 plate 11" from floor, bar right at top of knee): 365x3, 385x3, 395x3, 405x3, 415x3

    First session of 2008. Decided to alternate cycles of
    a) Box squat, floor/board press, weighted chin-up, standing calf raise and
    ...
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  2. Training Log: December 28th, 2007

    by , 12-27-2007 at 11:00 PM
    12.28.07
    Box Squat (95x10, 135x5, 155x3, 185x1, lockout 295) 205x3, 185x3x3, 135x3

    Couldn't wait another day. Felt strong and wanted to get back to box squats with new target weights. Warmed up thoroughly and hips only started to complain on that last back off set. 205x3 was hard and I didn't push as evenly as I'd have liked throughout by the second rep. The first set with 185 was the best of the heavies. Form seems to have been nailed down with those high-rep sets last night ...
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  3. Training Log: December 27th, 2007

    by , 12-26-2007 at 11:00 PM
    12.27.07
    Seated Rack press from eye level 100x5, 110x4, 120x3, 130x2, 140x1
    Box squat 95 for sets of 10-12 for practice.

    Something in my left side is starting to complain. I don't know if it's from the seated press or bad form in the box squat. I felt my third or fourth set of box squats were perfect. The previous sets I'd gone straight down as I would in a sumo, but on the last sets I was pushing my butt back, opening my hips, sitting fully and powering back up with ...
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  4. Training Log: December 26th, 2007

    by , 12-25-2007 at 11:00 PM
    12.26.07
    Seated Half press in rack (eye level) 95x5, 105x4, 115x3, 125x2, 135x1 up strong, no strain
    Box squat 95x3x5
    Standing Calf Raise 55x10x6

    Experimenting with bringing stance in a bit to ease hip discomfort in box squat. Might have tweaked left side of back during press.

    Later...played around with squat forms with just the barbell. Am convinced everyone should include some box squats! Because of my right knee regular squats of any kind will ...
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  5. Training Log: December 25th, 2007

    by , 12-24-2007 at 11:00 PM
    12.25.07
    Seated Half press in rack (bar at eye level) 95x5, 100x4, 110x3, 120x2, 130x1
    Box squat 95x3x3
    Standing Calf Raise 45-lb bar x10 reps x5 sets
    Swings w/ 25-lb plate x30

    I just can't look as the half press as "work" in the way I do floor press. These are great for shoulder prehab and stability and yada and they're great for training a groove in a complimentary angle, but I still think supine pressing is superior for building strength. ...
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