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|11/20/2012 9:29:21 PM -
Monday - Back Work
LOG SUMMARY NOTE:
After 42 weeks of straight high volume training the decision to take a few weeks off training was made Oct 5th. What you will see in these log posts will be a gradual increase in volume, workload and density. These variables will not increase at the same time and will also be dependent on movement selection.
During my time off there was no training at all, I ate what I wanted -- when I wanted. I did zero cardio, stretching or anything that even resembled training. I lived like the "normal person" got weak, lost weight and got fat. Now it's time to NOT be normal anymore.
If you want to watch the path from normal to training insane stay tuned. This won't happen in 1-2 weeks but rather over the course of a couple months.
Swiss Bar Pulldowns
* 3 warm up sets
* 2 sets of 12 with each grip (6 total sets)
-- The sets were trained one rep shy of failure
Dead Stop Barbell Rows
* 3 warm up sets
* 4 sets of 10 with 185
-- These were easy - could have used 275. Still working the weight back up on some movements
Partial Deadlifts (mid shin)
-- I only used 225 due to hip and back issues I am still dealing with.
* 4 sets of 20
Low Cable Row with MAG grip
* 2 warm up sets
* 4 sets of 10
-- work sets were 2 reps shy of failure
* 2 sets of 50
Started and ending with the same glute bridges, hip ad and abduction and all the other stretching crap I have been doing.
Training Volume is pretty much back where it needs to be. Now it's just a matter of bring the weights back up.
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