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I thought I′d post a clearer log, along with tonight′s latest progression – I′m still huffing and puffing after this workout…
April 4th, 2007:
Slight caloric deficit, increased definition – because of planned vacation next Friday… Can′t wait to see what would happen with positive intake. Weight has stayed the same, varying b/w 194-191 in morning.
Barbell Squats, below parallel: 315 * 10
Hammer pulldowns (pin and stack – tougher version): 300 x 5! Got a spot to bring the weight up on the 6th rep to complete a 20 second negative… awesome pump in my lats, forearms and biceps – no straps.
Dips, bodyweight + 100lbs x 5, followed by 10-12 second negative. Tried to do partials following negative, but I couldn′t even move up, so it ended up being a 3 position static… Intense.
I′m so happy to see that pulldowns are moving this week! Don′t know what to do when I get to 10 reps… Go to weighted pull ups?
Took a five minute break, grabbed some water, and I′ve been wanting to see if there is carry-over from Hammer deads to Barbell deads. Even after squats, pull downs, dips to failure, I was able to pull 405 x 2 easy reps, and stopped it there. Don′t want the enthusiasm to get the best of me…
So much for saying that machines are MUCH easier. I strongly suggest that people who have access to the Hammer Dead machine consider doing their training on that apparatus – for both safety(spinal) and knowing mentally that you don′t have to worry so much about form, because you are forced into a perfect groove with the handles parallel to your side, just like a trap bar.
I′m satisfied in knowing that Hammer Deads serve as a perfect replacement to the freeweight version. My torso is freakishly long vs my legs – which makes the bar the devil′s tool for my lower back.
Hammer deads: 450lbs x 5, 1 forced rep.
Hammer Plate-Loaded Military Press: 320lbs x 3, 1 forced rep. Too low for reps, so I took off 20 and kept going for 3 more good reps.
Calf Press: 810 x 12, 2 forced reps.
Friday, March 23:
Squats, below parallel: 315lbs x 8
Hammer pulldowns (weight stacks and pin version): 300 x 3, 280 x 2 + 1 10 second static hold
Dips: Negative only, bodyweight +135lbs x 6 reps (6-8 second negatives)
Workout, Friday March 16
Hammer Deads: 430 x 5
Hammer Military: 300lbs x 5, 2 forced reps and 2 12second negatives
Calf press: 810 x 10, static hold on last rep for about 10 seconds.
Ive been feeling like hell b/c theres a bad flu going around, and still fighting it off. But, I still was able to improve this week over last.
March 9th, 2007
Barbell Squat, ass to calves:295lbs x 7 –
Tried to do eight, but I could feel my form wasnt so hot on the last one, so I opted for a slow negative. I mistakenly thought that my previous workout was 275!!!! So, this means I went from 255×12, to 295 x 7 reps! I couldnt believe it when I racked it. This is fantastic. Ive done 455 to almost parallel, but nothing beats going all the way down; Ive learned to check my ego at the door. People ask me, why all the way down? Easy, its a good way to really gauge progress, because going to parallel is often misleading, especially if you train alone as I do. By having a measurable spot to touch with your hams (calves) you can be sure youre going as deep as you did last time, without tricking yourself into false progression.
Hammer Pull downs (pin and stack version):
300lbs x 3, 4/2/4 cadence! Too heavy to keep going, so, quick pin change and did 280×3 perfect reps. Did 2 rest pause reps at 280. Moved right away into…
Dips, body + 100lbs:
3 perfect 4/2/4 reps, with 100. Took off 10lbs, and did body + 90lbs x 2. Immediately did negatives only for 3 @ approx 7-8 seconds each negative – couldnt control last half of the negative.
W/out rest, went back to Row and tried one static hold with 300lbs, but I could only get half way, so I gave up for today. Its hard to train alone and overeach… wanted to ensure I taxed myself enough.
March 3, 2007
410 x 7. couldnt budge it from the floor on the last attempt.
Hammer Military presses (plate-loaded) :290 x 6, 3 rest pause (but only half way on 2 of the attemptsc)
Felt great, and so, before I started stripping off the plates, my enthusiasm got the best of me, and I decided to try 430lbs on the dead, for 2 reps!!!!
18 plates (810lbs), x 10, last rep had a 12 second negative. Should warm up calves more next time, to get more out of themc wasnft feeling them so much.
February 25th, 2007
Squats, past parallel: 255 x 12 – felt incredibly light. I know this is relatively light, given the fact that I didnt do Leg press beforehand, but, I didnt want to over do it, as I am still fragile from my flu.
Hammer PULL downs (stack and pin version): 280 x 7 – this is a personal best, at 4/1/4 cadence
Dips (bodyweight + 90lbs) x 7, last rep had a negative of 12 seconds.