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The workouts have been great.
I′ve mentioned, that the weights are way too light, so I′ve had to adjust my cadance every workout, to keep my rep range valid.
I′ve been using JUST the trap bar, with no weight (because I have no weights for it), and going SUPER SLOW on each rep, touching IT to the ground. I never truely hit failure with it (NOW, did in the beginning), because the amount of energy being lost isn′t high enough to exceed the replenishment. But anyway, I′ve doubled my "strength" with it, so I can go indefinitely.
The clean & press is also using light weight, 110 pounds (I weigh 160). I don′t try to get perfect form though, like Olympic lifters. I actually TRY to do it inefficiently, with a slower clean, because it′s too light. When I first started it, I could only press that about my head about 4 times, with a quick cadance. Now, I can do about 8 reps, and do them slower on the press. I used to be TOTALLY out of breath when doing them, now they are much easier. It′s STILL very draining, don′t get me wrong, but my overall shape has improved quite drastically, compared to when I was using machines. It involves EVERY muscle in the body. I′ve been trying to really focus on using my CALVES as much as possible on the clean.
I would do this:
1 set of Super Slow Trapbar Deadlifts (to as close to failure as possible)
rest 7 days
1 set of Clean & Presses (to failure on press)
So basically, even though I′m using the same weights as when I started, I′ve majorly slowed down the cadance, which translates to a huge gain in real strength. I′m HOPING to get some weights for Christmas, so I can really take off. But I′ve found that the strength gains I made on the machines, where I was using 480 pounds on MedX, did NOT transfer to the clean & press. They DID to the deadlift, but not the clean & press! I think it′s because the rep speed was so different, plus the pressing overhead wasn′t anywhere in my routine. I was just doing dips and pulldowns for upper body.
Anyway, now I′ve kicked intensity up, doing more negatives on the clean & press, trying to go deeper into inroad, to see where that gets me.
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Yeah, that′s why I said I WANTED weights. I′m starting a business, and most of my money goes into that (yes guys, there ARE more important things than bodybuilding…).
Yes, I can′t wait to get some, but you have to understand, the weight set I HAVE is some crappy old Weider one, with tiny small weights you have to tack on. It′s not the traditional weight set, so I′d have to spend quite a bit to get something nice.