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#421135 - 07/29/09 06:12 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Cord Offline
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Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
No worries smile Give it a couple of weeks, and let me know how its going, we can tweak stuff as you go if needs be.
Good luck smile
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#421168 - 07/31/09 12:36 AM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
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Registered: 07/02/07
Posts: 466
Loc: NY
Thanks again, by the way, for the dumbbell deadlifts, should I raise the dumbbell off the ground a bit or just lift from the floor? I obviously don't have the special handle in the video haha


Edited by THEGENERAL (07/31/09 12:38 AM)
_________________________
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#421172 - 07/31/09 10:01 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Cord Offline
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Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
If your hips and calves allow you to keep good technique from ground, then go from ground. If not, use a platform of 8-12 inches in height. Its not really designed to have value as a deadlift per se, the idea is that your core has to engage to keep the body central while dealing with a unilateral load. If you find your torso 'leaning' or your shoulder coming forward/torso rotating at any point in the rep, then you are going too heavy.
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#421460 - 08/10/09 07:36 PM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
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Registered: 07/02/07
Posts: 466
Loc: NY
The new routine has been going very well. Today, although sick with a bad cold, I had a great workout. On squats, I guess so that I didn't exhaust myself(?), I came out of the bottom position just as slowly as I went into it. It was almost as if I was lifting nothing; like all I had to do was engage on the transition and then let my CNS do the rest of the work. It was the smoothest lift ever - no grunting or any signs of struggle, which couldn't be said about last week's session when I was lifting the same weight.

EDIT: My friend (powerlifter) thinks that the weight was too heavy for me if I was coming out of the bottom slowly...is that correct?


Edited by THEGENERAL (08/10/09 07:38 PM)
_________________________
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#421505 - 08/12/09 08:37 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Cord Offline
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Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Whilst your movement 'in the basement' may be slow, that is only because you are fighting the resistance. The muscles are still firing fast. If you were using a lighter weight, and purposefully lifting slow to fatigue the muscles (a bodybuilding technique), then, from a Power lifting perspective, you would be doing it wrong.

If thr weight 'felt like nothing' however, you do have to ask yourself why that first stage or ascent in the rep was such a grind?

Every positive movement in a rep should be just that - positive. Strong, controlled and full. If the rep happens in 2 stages (small move to sticking point, grind through that, then finish strong), there is a case for lightening the load to create a single strong movement.
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#423882 - 12/04/09 02:47 AM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
I want to start incorporating deadlifts into my workout. I also like front squats because it stresses form, even on a heavier set.

Currently, the only improvements I'm making is with the shoulder press, everything else has pretty much come to a standstill. This isn't my most favorite routine, but my lack of strength/mass results is definitely due in part to an infrequent diet. Should I keep the routine and just up the food intake? I kind of want to start another with a clean slate and take better care of my diet - for morale.

Sick of snatches, ready for something new/exciting
_________________________
It's not because I can, but because you couldn't if you tried.


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#423883 - 12/04/09 09:16 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
On the 7th July, you wrote:
Quote:
I had seen hardly any progress in the past few months before this (probably due to inconsistancy and a poor diet/sleep schedule)


May I ask, why is rest and eating properly so problematic for you? Is it work? is it psychological? or other?

Remember, no matter what your workout, its only 1 of 24 hours in each day, and the other 23 hours count MASSIVELY towards your goal.

Back to the workout, if you are bored, then it is time to change, no question you have to be motivated and inspired to give it your best.

Where do you stand regarding MA training, number of days you can lift, and primary goal these days?

Recap, and a fresh start is yours smile
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#423899 - 12/05/09 02:27 AM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
I don't do any MA, my goal is just strength/hypertrophy. School, work and hanging out with friends doesn't leave me much time at home, which attributes to a not-so-great diet. My sleeping patterns aren't too bad anymore. In my opinion, it's my diet (not eating frequently enough + a little too much junk food). Trying to consciously change that, mostly by preparing meals ahead of time.

I can pretty much train anyday of the week.
_________________________
It's not because I can, but because you couldn't if you tried.


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#423901 - 12/05/09 05:57 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Fair enough smile

How about a bit of pre-exhaustion supersetting for a change of pace?

3 day split.

Monday: Chest/Back

Incline Dumbell Flyes (12) to Press (4-6) x 4
Flat Bench or weighted Dips 4x6-8
Rear Delt flyes (12) to Barbell Rows (4-6)x4
Seated Row or Wide Chins 4x6-8

Wednesday: Legs and core
Leg extension (12) to Deadlift (6-8)x3
Leg Curl(12)to front squat (6-8) x3
Leg Press 4x8-10
Plank (30-60s) to Weighted hypers (8-10)x4

Friday: Shoulders and Arms
Lateral Raise (12) to Dumbell Press (4-6)x4
Upright Rows or shrugs 4x6-8
Barbell or Concentration Curls 5x8-10
Pushdowns or Kickbacks 5x8-10

Let me know what you think.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#423904 - 12/05/09 12:49 PM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
I like it a lot, however, I might have some problems in the gym if I'm using two sets of equipment at one time, especially the squat rack. I'll just have to go earlier so that the gym is empty and no one will mind.
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