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Thread: Decu's Log

  1. #101
    Experienced Member Chibuike's Avatar
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    Quote Originally Posted by decu68 View Post
    I'm not very tall but stocky at 5'8". I have always had decent upper body strength. I won't kid you, the first of the lift is hard but once you get it up and keep the momentum going, then not so bad. But if you pause for a second you are done. I paused on the last thinking I could get it back up with a little mini-second break; not.

    I also don't waste any energy lifting the barbell on the presses. I have it on the squat rack so I am taking off at shoulder level already. I sit down and then lift; and the odd time I will do from standing but mostly do seated. Just my preference as I found when standing my posture was not as good as it could be. When getting hard I was using my whole body to get the barbell up which when seated is not as possible. Because I am grounded (seated on my butt), I have to rely on my upper body to lift. Again my preference.
    I think you may be on to something, D. My form on military press went to pot yesterday with 90 lbs for 12 reps. Me thinks doing them seated may be the key.

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  2. #102
    Experienced Member Chibuike's Avatar
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    aha!

    Quote Originally Posted by decu68 View Post
    I'm not very tall but stocky at 5'8". I have always had decent upper body strength. I won't kid you, the first of the lift is hard but once you get it up and keep the momentum going, then not so bad. But if you pause for a second you are done. I paused on the last thinking I could get it back up with a little mini-second break; not.

    I also don't waste any energy lifting the barbell on the presses. I have it on the squat rack so I am taking off at shoulder level already. I sit down and then lift; and the odd time I will do from standing but mostly do seated. Just my preference as I found when standing my posture was not as good as it could be. When getting hard I was using my whole body to get the barbell up which when seated is not as possible. Because I am grounded (seated on my butt), I have to rely on my upper body to lift. Again my preference.
    I think you may be on to something, D. My form on military press went to pot yesterday with 90 lbs for 12 reps. Me thinks doing them seated may be the key.

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  3. #103
    I Am JEFIT Legend Deviation's Avatar
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    Standing presses require quite a bit of concentration and core strength. Otherwise, they turn into a push press (leaning back). Seated will certainly focus more on the shoulders since you aren't worrying about falling backwards/forwards.
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  4. #104
    More Experienced than a Senior decu68's Avatar
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    Monday, May 14, 2012

    BARBELL SQUAT
    5 x 162 Lbs
    5 x 197 Lbs
    5 x 237 Lbs
    5 x 277 Lbs
    5 x 317 Lbs
    1RM = 369.83 Lbs

    BARBELL BENCH PRESS
    5 x 122 Lbs
    5 x 147 Lbs
    5 x 177 Lbs
    5 x 207 Lbs
    5 x 237 Lbs
    1RM = 276.5 Lbs

    BARBELL BENT-OVER ROWS
    5 x 135 Lbs
    5 x 170 Lbs
    5 x 200 Lbs
    5 x 230 Lbs
    1RM = 268.33 Lbs

    CABLE SEATED CRUNCH
    15 x 120 Lbs
    15 x 120 Lbs

    - back ached all day but lifted none the less
    - Squats; the last lift was heavy on the shoulders/neck but not unmanageable. I will be able to lift more weight and still get low in the squat. Wonder what the is doing to my knees and wonder if this is affecting my running as well for inside knee pains.
    - Bench; very difficult on the last lift
    - Rows; still taking it easy though the last lift is heavy and hard. How was I able to lift in the 300 lb ranges? My overall strength just sucks.
    - Crunches; still working at these however may choose another exercise then this one.

    - Overall I'm not impressed one bit. My strength is down considerably. I have now missed 2 workouts on Saturdays but that can't be helped as I work Friday and sometimes Saturday nights.
    - Still running
    - Have to do better on everything

  5. #105
    I Am JEFIT Legend Deviation's Avatar
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    I'm not sure how you did 300lbs on rows. That makes my back hurt thinking about it. When you lifted that heavy, were you doing as much on the bench on the same day? Could be a reason.
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  6. #106
    More Experienced than a Senior decu68's Avatar
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    Yeh, I was following the same format to the "t". Before back injury my stats were:

    Squats; Front = 387.33 1RM
    Bench = 320 1RM
    Rows= 315 1RM
    Press = 192.66 1RM
    Deadlift = 414.16 1RM

    Now those seem so far away especially with this nagging back, not to mention my knees. Purchased new runners just after Christmas (certificate from daughter) but went out on Saturday and bought some running shoes. Went to the Running Room and something they suggested; hope works.

    Have to get better; positive thinking.

  7. #107
    More Experienced than a Senior decu68's Avatar
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    Tuesday, May 15, 2012

    - put on new shoes, stretched thoroughly and then went for run
    - when back had some water and then ran around the block just to do that little bit of extra
    - knees weren't bad at all; decent actually
    - today knees still decent; maybe I'm on the road to recover
    - back ached yesterday so took som Ibuprofin and stretched prior to lifting and it didn't really bother me
    - came home and iced back
    - today not bad, just a slight ache though I find in the afternoon is when it aches the most
    - all and all I'm pretty happy
    Last edited by decu68; 05-16-2012 at 05:11 PM.

  8. #108
    More Experienced than a Senior decu68's Avatar
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    Wednesday, May 16, 2012

    BARBELL SQUAT
    5 x 162 Lbs
    5 x 197 Lbs
    5 x 237 Lbs
    5 x 237 Lbs
    1RM = 276.5 Lbs

    BARBELL SHOULDER PRESS
    5 x 105 Lbs
    5 x 130 Lbs
    5 x 150 Lbs
    0 x 170 Lbs [fail]
    1 x 165 Lbs
    4 x 160 Lbs
    1RM = 181.33 Lbs

    BARBELL DEADLIFTS
    5 x 220 Lbs
    5 x 250 Lbs
    5 x 295 Lbs
    5 x 335 Lbs
    1RM = 390.83 Lbs

    DUMBBELL ONE ARM TRICEP EXTENSIONS
    16 x 75 Lbs
    1RM = 113.46 Lbs

    PREACHER CURL
    15 x 115 Lbs
    1RM = 172.5 Lbs

    CABLE SEATED CRUNCH
    15 x 120 Lbs
    15 x 120 Lbs

    - Squats; this is a down day and too easy, I didn't even have to take a break between lifts. This almost seems a waste however with lifting on 2 other days of the week with heavier weights I shouldn't look a gift horse in the mouth
    - Press; didn't do as well as last week. Failed on the 170 lbs; couldn't even lift it off my shoulders. Took off 5 lbs and tried again with no rest but only got 1. Took another 5 lbs off and again with no rest got 4. SUCKS.
    -Deadlift; this is getting hard but thankfully I have great finger grip strength because on the last one my hand grip started to fail and finished it with only my fingers.

    - My arms have shrunk 1.25" since starting this routine. This routine DOES NOT target the arms (biceps/triceps). If you want larger arms and stronger arms you have to work them. While they are being used as secondary muscles, this is not enough. For me I like the astetics of larger arms and fill my sleeves and that just isn't happening anymore. Taking steps to getting this back.
    - Since DAY 2 is the easier of the days, I decided to add bicep and tricep exercises this day

    - Tricep Extensions "aka" Kickbacks; not a lot of weight but just starting out. Next week will add more and still try to get the same reps. Triceps have always been my bread and butter exercise.
    - Preacher Curls; not a lot of weight so will bump it up next time.
    - Overall not impressed one bit with the loss of size, strength and definition in my arms. From doing this I can see how poor these muscles have been targetted. The strong lift just doesn't cut the arm workout.

    - Back and knees ache slightly but not horribly. Running tonight so will see how things go.

  9. #109
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by decu68 View Post
    - My arms have shrunk 1.25" since starting this routine. This routine DOES NOT target the arms (biceps/triceps). If you want larger arms and stronger arms you have to work them. While they are being used as secondary muscles, this is not enough.
    I feel ya man. 5/3/1 is the same way. My arms haven't budged. Not even 0.5". I'm stronger, but damn sure lacking arms. I mean I hate to sound like I'm vane, but dammit I wanna look like I lift. LOL Like you, I'm starting to figure out where I can add hypertrophy to pack on a little more mass. To be fair to 5/3/1, Wendler does say it's not about looks.

    Contemplating keeping 5/3/1 for the main lifts and adding higher rep exercises that target my upper body more (chest/arms/back). Still working that one out.
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  10. #110
    More Experienced than a Senior decu68's Avatar
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    Exactly; want to look like I lift. People look at your arms and chest; the "show me" muscles. I want them to look and know and feel I have been lacking. I can feel it in my clothing not to mention when I look in the mirror. And I'm sure all of this running I'm doing isn't helping for muscle gains.

    The 5/3/1 has peaked my curiosity hugely. Did you ever complete the setup for this so it calculates everything for your Deviation? I remember you starting it, wasn't sure you finished it. The thing I liked with the Strong Lifts is it calculated everything for you and it was a no brainer; show up and lift. If the 5/3/1 had something similar it would be awesome.

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