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S14's "Taking A Break" Journal

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  1. #1
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    S14's "Taking A Break" Journal

    As the title implies, I am taking a break for a while from heavy lifting, and focusing on more volume at lower intensities. I plan on just taking the 4 rep sets that I have been doing and just doing that for everything, working from 5 to 8 sets of 4 reps and then adding 5 pounds per exercise and going back to 5 sets of 4 reps.

    I've just been really tired lately, not sore at all, just super tired, and I think I probably am in the beginning stages of frying my CNS from the heavy singles I've been doing. It was working, but I was increasingly fatigued. So I am still going to keep up the high frequency, just hopefully by doing the 4 rep sets I will be taxing my muscles more than my CNS, and as long as I stay away from failure, I should be ok.

    Keeping the same exercises with the exception of adding back in my beloved dips and upright rows, and replacing the regular bench press with a close grip bench instead.

    Yesterdays workout followed the new guidelines, but it's in my old "quest for 405" journal. These workouts will be in this one. IF I ever get the urge to go back to my quest, I will revisit that journal.

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    March 7

    Dips
    BW x 10
    BW x 10
    BW+70 x 4
    BW+70 x 4
    BW+70 x 4
    BW+70 x 4
    BW+70 x 4

    Close Grip Bench
    250 x 4
    250 x 4
    250 x 4
    250 x 4
    250 x 4
    250 x 4
    250 x 4

    Seated OH Press
    160 x 4
    160 x 4
    160 x 4
    160 x 4
    160 x 4

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    Quote Originally Posted by Triple Threat View Post
    Welcome to my new slice of Ironmagazine forums

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    I'm always interested in seeing what new stuff you come up with.

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    March 9

    PULL

    rp=25 sec

    SLDL-315 x 6
    Glute Ham Raises- BW+10 x 10 rp 4
    Chest Supported Rows-
    160 x 9 rp 3
    Chinups- BW+50 x 6 rp 3
    Hammer Curls-50 x 9 rp 4
    Trap Bar Shrugs-320 x 15
    Rear Laterals-50 x 10

    I was reading through an old journal by Duncans Donuts and I got inspired to try something like he used to do. I say something like because it isn't exactly his, it is my own workout with some of his principles in it.

    btw, I suck at rest pausing. I do so good on the first "set" and then the 25 sec rest pause just kills me. It was a good workout though, the first time I've really done a "bodybuilding" workout in a long time.

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    March 10

    PUSH

    Dips-BW+90 x 9 (30 sec) x 5
    Flat DB Bench- 111 x 9 (30 sec) x 3
    Seated DB Shoulder Press (Neutral Grip)- 76 x 8 (30 sec) x 4
    Side Laterals- 30 x 10 (30 sec) x 8

    *My DB handles weigh 6 pounds each, hence the weird numbers. It's gonna be fun to add weight to the dumbbells since I want to go up in very small increments, 2.5 pounds total on upper body, so I need to find a way to rig my 1 and a quarter pound plates to the handle.

    *pleased with the db presses after a long layoff, but my best is still 130 pounders for about 5 reps, I want back there BADLY, not to mention I was doing BW+165 for a couple reps on dips before I got into all that powerlifting stuff, so bw+90 was a nice slice of humble pie

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    Quote Originally Posted by Stewart14 View Post
    Welcome to my new slice of Ironmagazine forums

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    March 12

    Squats
    240 x 5
    240 x 5
    240 x 5
    240 x 5
    240 x 5

    Bench Press
    180 x 5
    195 x 5
    210 x 5
    225 x 5
    240 x 5

    Chest Supported Rows
    110 x 5
    120 x 5
    130 x 5
    137.5 x 5
    145 x 5

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    March 14

    Squats
    215 x 5
    215 x 5
    215 x 5
    215 x 5
    215 x 5

    Trap Bar Deads
    295 x 5
    295 x 5
    295 x 5
    295 x 5
    295 x 5

    Neutral Grip Seated DB Overhead Press
    60s x 5
    60s x 5
    60s x 5
    60s x 5
    60s x 5

    Chinups
    BW x 5
    BW x 5
    BW x 5
    BW x 5
    BW x 5

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    Wow - I'm totally amazed you're changing it up.. how long have you been doing the heavy weights?? It's seems like forever..

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    ...like he-man's not still doing heavy weight???
    Wassup, stu!
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

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    Quote Originally Posted by katt View Post
    Wow - I'm totally amazed you're changing it up.. how long have you been doing the heavy weights?? It's seems like forever..
    yeah, I think it was too long, I could feel myself burning out from it. I want to get into more volume stuff, you know, up my capacity and all. It's a different kind of methodology, but just as important, I think, do you want to call yourself strong by being able to lift 350 pounds for sets of 1, or lifting 300 pounds for 5 sets of 5? I was just getting good at singles, and neglecting everything else, so it's time to bring up the multi rep stuff.

    anyway, this is just the beginning, the weights will be getting heavier as the weeks go on, this is my "calm before the storm" so to speak.

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    Quote Originally Posted by Burner02 View Post
    ...like he-man's not still doing heavy weight???
    Wassup, stu!
    hows it going dude! I gotta tell you, you have the biggest balls ever to actually want to go where you are for a job no less, but hopefully it all pays off for you in the end, you're due for a run of good luck right?

    Oh, and heavy is relative my friend. I am sure you'd be right there with me if you didn't take all that time off, so yeah, I am strong, but remember if I slack, it all goes to shit in a hurry. Wow, that kind of really sucks doesn't it? All the hard work to gain muscle and strength, and you can lose it just like that...wow, I just depressed myself!

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    March 16

    Squats
    135 x 8
    225 x 5
    260 x 5

    Bench Press
    225 x 5
    225 x 5
    225 x 5
    225 x 5
    225 x 5

    Chest Supported Rows
    140 x 5
    140 x 5
    140 x 5
    140 x 5
    140 x 5

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