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  1. #1
    Elite Gadawg's Avatar
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    Dawg's Strength Log

    Well, it begins tomorrow. I had no plans to do this until recently. In fact, I was dead set against running the injury risks of strength training ever again but I cant help it.

    I dont build muscle easily, but I do have a gift in the CNS department. I have spent the majority of my "lifting career" with a lack of dedication to my overall health so it's time to see what this body is capable of one time. That way I dont have to look back and wonder.

    So Im going to finalize plans to compete in a push-pull powerlifting meet on may 11. Im going to bench for strength and deadlift for strength but continue to push for hypertrophy as well. Ive asked for advice from the more experienced guys and will continue to do so but I plan to do my programming on my own.

    Im also going to do all this at low bodyfat. Ive dropped about 8 lbs since ending my bulk at 240 and plan to possibly lose just a little more as spring begins. We will see.

    My goal right now is a combined weight of 1k pounds. 400 bench/600 deadlift but that may change. I will max out on monday to see where Im at because I have no clue what Ill bench with a pause rep. I know my deadlift max is currently 545. I think that goal is a little conservative but I dont want to start out with something totally unrealistic.



    Im only going to log my bench and deadlift routines here.

    Deadlifts and legs tomorrow. Let's go!

  2. The Following 6 Users Say Thank You to Gadawg For This Useful Post:

    eddiek (01-13-2019),jennerrator (01-12-2019),Metalhead1 (01-13-2019),Rhino99 (01-13-2019),ToolSteel (01-12-2019),Uncle manny (01-12-2019)

  3. #2
    Moderator Jin's Avatar
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    When’s the meet? I think you’ll go over 1000 no problem. Shit, you only have to pull the bar like 18” off the ground at your height.

    Holier than thou,
    Juiced Up Gorilla.


  4. #3
    Elite Gadawg's Avatar
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    May 11. It says so right in the post ya big blind ape

  5. #4
    Elite Gadawg's Avatar
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    Deadlifts:

    135x10

    225x6

    315x5

    405x5

    455x4

    495x2

    495x1

    455x3

    405x6

  6. #5
    Elite Gadawg's Avatar
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    I really prefer to pull without a belt on. Anyone see that as a problem?

  7. #6
    Elite ToolSteel's Avatar
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    Quote Originally Posted by Gadawg View Post
    I really prefer to pull without a belt on. Anyone see that as a problem?
    That’s because you haven’t learned how to use it to your advantage. You’re probably wearing it too tight.
    You can't inject wisdom

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    Gadawg (01-14-2019)

  9. #7
    Elite Gadawg's Avatar
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    Today was the first day Ive ever done high weight with pause reps so I wanted to see about where Id max now and get some working sets in before I went to dumbells and other chest stuff for hypertrophy.

    Bench:
    warmup sets
    bar, 95, 135, 185, 225, 275, 315, 365

    Work sets:
    405-1 (this felt super light when I picked it up but due to the pause rep it took everything I had to lock it out)

    365-2
    335-5 (spotter barely tapped the fifth at the sticking point)
    315-5
    275-8

    Pause reps definitely remove some weight from my max but they freaking kill my rep abilities. Nice to be starting at a 405 max though. I was worried it would be lower.

  10. #8
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    https://m.youtube.com/watch?v=YFfb__...ature=youtu.be

    I probably shouldve paused for another half second but it was my first time going really heavy with this form. My spotter almost touched it too and I would have likely murdered him if he had.

  11. #9
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    Deadlifts

    Work sets only:
    405-6
    455-5
    495-2 (inches from locking out 3)
    495-1
    455-4
    405-6

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