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OMG not another Rippetoes blog! watch

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    When we say what we can bench, is it 1RM? I have no idea what mine is. 67.5kg for 3x5 at the minute.
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    Yes. Max out in your first bench session in January.
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    I'm in too :fatcontroller:
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    I'm in too!
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    (Original post by u4m1r)
    I'm in too!
    **** off, most of us are hoping to get 100kg for the first time.
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    Lol, yeah u4m1r you're too strong sorry.

    Sounds good. So we all get as many reps of 100 as we can? Or the highest 1rm that we can?
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    I'll be in too.... + I'll get SMed attempt on film
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    Also What are the rules? Touch and go, ass on or off bench?
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    No pause, this is only like 7 weeks away!

    arse on
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    Seems fair to me then.
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    Summer and Autumn's Training Review.

    Been a while since I've done one of these; stopped them over the summer because I was doing Madcow's 5x5 and since that had progression laid out clearly via exact weights to use on every set. Best progress I've made all my life on the bench, and squat progress was pretty good too. But I got a little bored of that so I decided to, foolishly, just try my own thing. Experience shows that that never works, so I planned to return to set programming.

    But then autumn came and hence university ensued before I really got a chance, so I didn't really have time for a set training schedule. And now that I'm getting ass raped with coursework and projects, and I'll soon have job interviews too, this is even more so.

    So I'll be dropping my training down to twice a week. It'll be full body and I'll be absolutely destroying myself. I'll be doing ramping sets for squats and bench press, up to a max triple of five, with one back off set during if I'm doing a triple. For assistance I'll just be doing sets across, sometimes deliberately to failure since the point is to really beat myself up, and with deadlifts I'll be continuing with the deficits for a single set of five, once per week.

    I've lost a bit of ground on the bench press and this pisses me off. I know that I'll need to bench both days if I want to get better at it, but this means putting overhead work on the back foot, sadly. But oh well...
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    This was done last night, but as already proven I fail at copying and pasting.

    First workout in a while. Back is feeling better now too.

    Squats:

    60 x 5
    80 x 5
    100 x 5
    115 x 5
    130 x 5

    Taking it easy. First time squatting in ages. These weren't too hard.

    Paused bench:

    40 x 5
    50 x 5
    60 x 5
    70 x 4

    Sucks.

    Push press:

    40 x 5
    50 x 5
    60 x 5
    70 x 5 (2+2+1)

    These flew up - very encouraging! Had to rack it a few times on the last set though because my wrists were straining. Need to get some wrist wraps.

    Eccentric chins:

    bodyweight x 5 (8 second negative)
    bodyweight x 3 (8 second negative)

    Holy **** these kicked my ass. But I've heard they're good at increasing your chin ups so I'll try them out.

    Rows:

    40 x 5
    60 x 5
    80 x 10

    Easy enough.
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    Light session tonight.

    Front squats:

    60 x 5
    70 x 3
    80 x 3
    90 x 3
    100 x 3

    Not too hard.

    Push press:

    40 x 5
    50 x 5
    60 x 5
    70 x 5

    Plenty more in the tank.

    Chins:

    bodyweight x 4
    bodyweight x 3
    bodyweight x 2

    Meh.

    Back extensions:

    bodyweight + 15 x 10
    bodyweight + 15 x 10

    Started to get a little light headed so I stopped.
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    How do these look? Your the only guy on here who does them:

    http://www.youtube.com/watch?v=2GF2wvHwILw

    do you break at hips once your legs are extended?
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    (Original post by redbuthotter)
    How do these look? Your the only guy on here who does them:

    http://www.youtube.com/watch?v=2GF2wvHwILw

    do you break at hips once your legs are extended?
    Sorry about the late reply.

    Yeah that looks fine.
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    Squats:

    65 x 5
    85 x 5
    105 x 5
    120 x 5
    135 x 5

    Good good.

    Push press:

    40 x 5
    50 x 5
    60 x 5
    75 x 4.5 - failed lockout

    Easy enough off the shoulders, just failing that lockout.

    CGBP:

    40 x 5
    50 x 5
    60 x 5
    70 x 4

    Triceps were knackered after push presses.

    Chin ups:

    bodyweight x 4
    bodyweight x 2

    Crap. Went home because I've got lots of work to do.
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    Bench press:

    60 x 5
    70 x 5
    85 x 2
    70 x 5
    70 x 5
    70 x 5

    Going to start the volume again for pressing, as this'll hopefully bring some size and strength. Didn't go for a third on 85 although the second rep wasn't too hard - could've maybe ground out a third but thought I'd do some back off sets instead. All back off sets were fairly easy.

    Deadlift:

    160 x 7

    First time deadlifting from the floor in a while. Been over four weeks since I last did any sort of deadlifting so good to see I've not really lost any strength.

    GHRs:

    1 x 20

    Face pulls:

    2 x 20
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    easy now 20 bw GHR's!?
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    I do them on a proper GHR machine, if that makes it any easier. (I think it might, actually; probably not comparable to how you're doing them.)
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    Any chance you'd give a rep or 2 a go on a bosu ball?
 
 
 
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