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RE: My progress journal - 180kg deadlift nailed video - Mar. 18 2008 0:45:58
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paj_mccarthy
Posts: 552
Joined: Mar. 22 2004
From: United Kingdom
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17th March 2008
Strong workout - very happy.
Bench - 5x82, 5x88, 5x95, 5x101, 5x107.5 (new PR @ 107.5 for 5)
Squat - 5x5x122.5 (felt strong)
Rows - 5x60, 5x65, 5x69, 5x74, 5x79
I am getting stronger - happy days.
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RE: My progress journal - 180kg deadlift nailed video - Mar. 20 2008 0:05:40
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paj_mccarthy
Posts: 552
Joined: Mar. 22 2004
From: United Kingdom
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19th March 2008
Squats - 5x5x105
Deadlifts - 5x5x155 (f*cking hard work to get all 5 sets out)
Incline bench - 4x5x80 (my shoulder didn't feel great after the four sets so fear of a rotator cuff injury kept me from doing the last set)
Deadlifts were tough. Will be hard to get all sets at 163 next week.
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RE: My progress journal - 180kg deadlift nailed video - Mar. 20 2008 10:07:20
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wysiwyg
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Joined: Mar. 17 2008
From: Manchester, England
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quote:
Deadlifts - 5x5x155 (f*cking hard work to get all 5 sets out)
nice work there fella, 200kg soon? 
quote:
Bench - 5x82, 5x88, 5x95, 5x101, 5x107.5 (new PR @ 107.5 for 5)
pb's are great, impressive weight shifted and its always good to get a pb, especially on the bench 
keep it up boss
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RE: My progress journal - 180kg deadlift nailed video - Mar. 23 2008 2:14:58
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paj_mccarthy
Posts: 552
Joined: Mar. 22 2004
From: United Kingdom
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21/03/2008
Squat - 5x100, 5x108, 5x116, 5x123, 5x131 (last set @ 131 getting tough)
Bench - 5x5x100 (easy)
Row - 5x5x73 (easy)
I seem to be growing aswell, so am happy about that!
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RE: My progress journal - 180kg deadlift nailed video - Mar. 24 2008 18:56:58
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paj_mccarthy
Posts: 552
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From: United Kingdom
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24/03/2008
Good strong workout.
Squat - 5x5x127
Bench - 5x85, 5x92.5, 5x100, 5x105, 5x112.5 (PR @ 5x112.5)
Row - 5x62.5, 5x67.5, 5x72.5, 5x77.5, 5x82.5
I am getting stronger - not sure about growth - will take some comparison pics in a few weeks (think I am growing though).
Down to 3 reps next week for the deload/intensification phase - By the end of this phase I should be :-
Squatting 150 for 3,
Deading 181 for 3,
benching 123 for 3,
rowing 90 for 3 and
incline benching 91 for 3.
Will be happy if I come close to that.
< Message edited by paj_mccarthy -- Mar. 24 2008 18:58:46 >
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RE: My progress journal - 180kg deadlift nailed video - Mar. 24 2008 22:16:51
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wysiwyg
Posts: 1072
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From: Manchester, England
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sorry not been in for a bit mate, after you came in my journal as well
as above i will be intrigued to see the pics, i remember when you were pulling mere 140kg deads (which are still more then me  ) not too long ago
131kg squat for x5, im impressed boss
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RE: My progress journal - 180kg deadlift nailed video - Mar. 26 2008 22:12:55
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paj_mccarthy
Posts: 552
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From: United Kingdom
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LIGHTWEIGHT BUDDY!!
26/03/2008
Deadlifts - 5x5x163 (Absolutely ****ing ruined after this so had to give the squats a miss)
Incline Bench - 5x5x82.5
PB on the deadlift - reckon I should be good for a fairly easy 200kg soon.
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RE: My progress journal - 180kg deadlift nailed video - Mar. 29 2008 0:58:57
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paj_mccarthy
Posts: 552
Joined: Mar. 22 2004
From: United Kingdom
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28th March 2008
Squats - 5x105, 5x113, 5x121, 5x130, 5x140 (PB @ 5x140) well I have done this weight before but not a2g like these were
Bench - 5x5x105 (easyish)
Rows - 5x5x77.5 (easy) (PB @ 5x5x77.5)
Setting new PBs every five minutes on this routine. And I am growing (haven't weighed myself but measurements are up).
Going to wait until week 9 before I upload new weight, measurements, pics etc.
Dinner time baby!
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RE: My progress journal - 180kg deadlift nailed video - Mar. 29 2008 17:43:46
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paj_mccarthy
Posts: 552
Joined: Mar. 22 2004
From: United Kingdom
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Jesus - just weighed myself around my mum and dad's place for the first time in four weeks. Weighing in at 13st 8 (fully clothed) = 190lbs!
I've put on 1/2 a stone in 4 weeks. this routine is the dog's b.
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RE: My progress journal - 180kg deadlift nailed video - Mar. 29 2008 18:58:19
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wysiwyg
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Joined: Mar. 17 2008
From: Manchester, England
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quote:
I've put on 1/2 a stone in 4 weeks. this routine is the dog's b.
have you got a routine where i can lose that?
good going boss, pictures!!!
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RE: My progress journal - 180kg deadlift nailed video - Mar. 30 2008 2:44:18
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paj_mccarthy
Posts: 552
Joined: Mar. 22 2004
From: United Kingdom
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Have been up all night reading as much as I can about the merits of dual factor and linear, and have decided that, given my success over the past four weeks, I should continue following a linear program as opposed to dual factor. The reasons being that my body seems to still respond well to linear progression and in a linear programme a trainer hits PBs more often and thus increases their lifting capacities at a faster rate than dual factor. What's more, once I have done a couple of cycles of linear, it is likely that I will no longer be able to hit new PBs at which point I can migrate over to the dual factor programme and keep the gains coming.
For those interested, this is the routine I will be following :-
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
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RE: My progress journal - 180kg deadlift nailed video - Apr. 1 2008 2:07:35
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paj_mccarthy
Posts: 552
Joined: Mar. 22 2004
From: United Kingdom
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31st March 2008
Bench - 5x82.5, 5x95, 5x100, 5x107.5, 5x115 (PR @ 5x115)
Squat - 5x5x133
Rows - 5x60, 5x67.5, 5x72.5, 5x77.5, 5x82.5
Should of gone to 85 in the rows - got my weights wrong...****.
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RE: My progress journal - 180kg deadlift nailed video - Apr. 1 2008 2:08:31
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paj_mccarthy
Posts: 552
Joined: Mar. 22 2004
From: United Kingdom
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According to the one rep max calculator, should only be 10kg off the big 3 plater bench... Come on!
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RE: My progress journal - 180kg deadlift nailed video - Apr. 2 2008 22:49:25
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paj_mccarthy
Posts: 552
Joined: Mar. 22 2004
From: United Kingdom
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2nd April 2008
****ed.
Deadlift - 3x5x170 (PR @ 5x170)
Incline bench - 5x5x92.5 (PR @ 5x92.5)
Squat - 5x5x112.5
Was supposed to do 5x5 on the deadlifts but simply couldn't manage the full 5 tonight. Next week, same weight at 3x3 then progress further from there.
Deadlifts getting stronger big time.
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RE: My progress journal - 180kg deadlift nailed video - Apr. 5 2008 20:16:30
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paj_mccarthy
Posts: 552
Joined: Mar. 22 2004
From: United Kingdom
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Changed my mind, gonna go to 3x3 for the next 4-5 weeks to peak. The first two weeks will be at the same weight as the end of my 5x5 loading program and so will act as a deload.
I'll be hitting new bests in weeks 4 and 5. Will take a couple of days to rest. And start a 5x5 loading period again and hopefully hit new 5RMs before my holiday in June, which will act as my next deloading period.
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RE: My progress journal - 180kg deadlift nailed video - Apr. 7 2008 23:38:04
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paj_mccarthy
Posts: 552
Joined: Mar. 22 2004
From: United Kingdom
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Changed my mind again, grrr.
I am doing a new 8 week training cycle - the first two weeks will be reduced weight and will act as a deload.
7/4/08
Squats - up to 5x130
Bench - up to 5x102.5
Rows - up to 5x72.5
All felt easy, squat was the toughest though.
I am working on new form having just read Rippetoe's starting strength and so expect my squat weight to increase to 150kg soon for a set of 5.
Deads should be good for 200kg, but not doing deadlifts this week - lower back needs a rest.
This week is about resting my body after the brutal 5 week cycle of exercises I have just finished.
< Message edited by paj_mccarthy -- Apr. 8 2008 0:00:10 >
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RE: My progress journal - 180kg deadlift nailed video - Apr. 10 2008 4:00:16
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paj_mccarthy
Posts: 552
Joined: Mar. 22 2004
From: United Kingdom
Status: offline
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No training 'til Monday. Find it hard to keep myself out of the gym though!!!
I can't sleep :-(
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