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ScrawnyPhil

  1. Training Log: December 24th, 2007

    by , 12-23-2007 at 11:00 PM
    Overhead Half press in rack, bar starting at eye level: 95x5, 95x4, 105x3, 115x2, 125x1
    Zercher deadlift (from floor): 185x3 205x3, 225x2, 245x2

    Felt the half presses entirely in my lats. Felt the Zerchers quite a bit in my lower back and not so much in my abs. I have to relearn the movement and the correct patterns.

    This is supposed to be a backoff week and I went a little crazy with those Zerchers. Just do calf raises for the rest of the week after some light ...
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  2. Training Log: December 22nd, 2007

    by , 12-21-2007 at 11:00 PM
    12.22.07
    Floor Press: lockout 215, 160x5, 145x5
    Chin Up +30x5, +0x5

    Box Squat: w.u. 135x3, lockout 275 (felt heavy!), 195x5, 175x5

    Not entirely happy with the way I came up with these. The bar was slipping so much on my sweaty back that I kept having to concentrate on keeping it in place instead of pushing out with my feet. The 195 is probably within a few percent of my absolute max on 5 reps. Sitting back into a fairly abrupt stop is what sets the bar ...
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  3. Training Log: December 21st, 2007

    by , 12-20-2007 at 11:00 PM
    12.21.07
    Floor Press 155x5, 135x5, later maxed with 205!
    Sumo deadlift in available rack space 365 easy/smooth, 385 shaky and hard. A little drunk.
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  4. Training Log: December 20th, 2007

    by , 12-19-2007 at 11:00 PM
    12.20.07
    Floor Press 150x5, 135x5
    Chin Up +25x5, +0x5

    Squat (PL) double bodyweight by March using box squat training.

    till the end of December
    Finish PTP BEAR with box squat 195x5/175x5/155x5x5-10 this Saturday
    Back off 1 week w/ 135x5x2, 155x5x2, 175x5x2

    January
    2 weeks PTP 2x5: 195x5/175x5 up to 225x5/205x5 in 5-lb increments/wave
    2 weeks PTP 3x3: 225x3/200x3x2 up to 255x3/220x3x2 in 5-lb increments/wave ...
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  5. Training Log: December 19th, 2007

    by , 12-18-2007 at 11:00 PM
    12.19.07
    Floor press: w.u. 45x10, 65x5; 145x5x5
    Chin up: 5x5

    Calf Raise w/35 lbs 11x11

    Box squat 45x5, 65x5, 135x1, 190x5, 170x5x, 150x5x6

    Rests were 60-90 seconds on the bear sets. Right hip felt twangy initially, but as the blood got flowing that went away. The extra rests and limited volume are helping I'm sure. Need more warm up sets at a slightly higher weight I think in order to get the hips truly flowing with blood. 190x5 felt easier ...
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