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Author: Subject: FITNESS 2011

Maximum Peach



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  posted on 8/3/2013 at 07:12 AM
Grear arm, back and cardio workout last night. Shoulders and legs today. Rest day tomorrow...

 

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Zen Peach



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  posted on 8/3/2013 at 10:40 AM
Great 3.5 mile run on the road this morning, but it was HOT! I'm going to have to start a little earlier on road days.

 

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Maximum Peach



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  posted on 8/3/2013 at 06:45 PM
Fairly good workout today. Got a little pressed for time...

 

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  posted on 8/3/2013 at 07:39 PM
My knee is getting better. Did some leg ext's for it and some very light box squats. Better ROM each day but it'll be a while before I'm anywhere close to 100%

I'm also starting a program called Wendlers 5/3/1..except I call it Wendlers for weaklings...It's actually a powerlifting and mass developing wo...It's for intermediate to advanced lifter...but I thought I'd try some of it's methods for someone not so strong to see if I can get my Bench press and Over head press up a little more. When my knee is better I will apply it to squats and deadifts.

 

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Zen Peach



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  posted on 8/3/2013 at 07:59 PM
I cut my teeth on an 8/5/3/1 program in HS all those many years ago. Still use it as an alternate workout once every couple of weeks. Wonder if it is the same type of program?

 

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  posted on 8/3/2013 at 09:47 PM
quote:
I cut my teeth on an 8/5/3/1 program in HS all those many years ago. Still use it as an alternate workout once every couple of weeks. Wonder if it is the same type of program?


The basic program has a day each week for bench, Squat, Dead Lift and Over head press. It runs in 4 week cycles and starts at 90% of your 1 rep max and calculates the weights you should use each week of each cycle. each session you add 5 or 10 LBS but the rep values change

The weights I did this week were
week 1
5 X 95 5 X 115 3 X 125 5 X 135 5 X 140 5+(did 8) X 145 (+ =Do as many as you can) then 5 sets of 10 with 50% of your 1 rep max. After that, whatever assistance work you want to add. I do only 3 sets of 10 for my modification with 120 this month


The second week you raise the weights about 5 or 10lbs the
and it goes
5 X 100 5 X 120 3 X 135 3 X 140 3 X 145 3+ X 150 +(Do as many as you can) then 5 sets of 10 at the same weight as last week

Third week raise the weights again 5 - 10 lbs and the reps are
5 X 105 5 X 125 3 X 140 5 X 145 3 X 150 1+ X 155 +(as many as you can get) 5 sets of 10 same weight

4th week is deload

3 sets of 5 at 50% of your 1rep max

Second cycle re-calculate your 1 rep max and use the same method with the new weights they calculate for you

etc....

So right now I'm doing it for Bench and OHP when my knee is better I'll move to the whole program

I do push pull for upper body so bench day my assistance work is rows, Incline BP, Lat pulldown, DB Press, Rear delt work

OHP press day

assistance work is
lat pulldowns

Bench is assistance work but just 3 or 4 sets of 8 with a moderate weight

Rows and rear delt work

I throw in a few sets of arms at the end 4 sets of triceps and 4 sets of biceps

Here's a 1 rep max calculator http://www.bodybuilding.com/fun/other7.htm

Take your numbers from the 1 rep calculator and put them in the 5/3/1/calculator to find the weights to run your program

Here's the 5/3/1/calculator http://blackironbeast.com/5/3/1/calculator

[Edited on 8/4/2013 by goldtop]

 

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Maximum Peach



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  posted on 8/3/2013 at 10:16 PM
Is it anything like the cross fit program...

 

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  posted on 8/3/2013 at 11:23 PM
quote:
Is it anything like the cross fit program...


Not at all. It pure Power Lifting / Bodybuilding

Crossfit is based on Police and Military training and incorporates Olympic Lifts Snatch, Cleans, Power Cleans, Clean & Jerk and some basic lifts, Deadlift, squats bench press. But crossfit also has a lot of body weight exercises and "workouts of the day" like 500 situps and 500 medicine ball throws at 10' against a wall...that would be the whole workout

 

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Zen Peach



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  posted on 8/4/2013 at 06:44 AM
My old program had to do with each individual lift. For instance, bench:
8 reps
add 10 lbs
5 reps
add 10 lbs
3 reps
add 10 lbs
1 rep
If you're feeling really ambitious, work backwards to the top again. These days I pass on the working back and do a burnout set of 15 after the 1 rep, usually with flys for chest exercises. Nice to get all the different angles poeople take on their workouts. It's all good.

 

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Maximum Peach



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  posted on 8/4/2013 at 07:05 AM
Rest day today. Hopefully a good walk later in the day if humidity isn't to bad...

 

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Zen Peach



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  posted on 8/4/2013 at 10:29 AM
Great workout at the track this morning. Time for some brunch and a nap!

 

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World Class Peach



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  posted on 8/4/2013 at 01:21 PM
Right on Doug! Especially the brunch and nap part!

 

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Zen Peach



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  posted on 8/6/2013 at 06:54 AM
Nice legs and arms workout yesterday, time for some running on the road this morning before it gets too hot. Keep on chooglin'!

 

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Maximum Peach



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  posted on 8/6/2013 at 07:46 AM
Arms and back for me today...

 

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Zen Peach



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  posted on 8/7/2013 at 06:07 AM
Super sets today. Feeling good!

 

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Zen Peach



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  posted on 8/9/2013 at 05:43 AM
3,5 on the road yesterday, chest, shoulders, abs topday and a track workout. Sweet.

 

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Maximum Peach



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  posted on 8/9/2013 at 06:04 AM
Kinda been slacking the last few days. Need to finish the week strong...

 

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  posted on 8/9/2013 at 07:27 PM
Good week of workouts. Two runs (changed shoes; knee doesn't hurt as much) and three swims. Kicking it right now! Cheers!

 

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Maximum Peach



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  posted on 8/9/2013 at 08:03 PM
Good going Strat...

 

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Maximum Peach



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  posted on 8/9/2013 at 09:03 PM

 

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  posted on 8/10/2013 at 01:50 AM
My knee is doing better so I've been doing some light leg extensions and box squats.

Gonna up the demand next week. my range of motion is getting better but it still hurts when I drive...weird...and sleep...overall it feels way better. Still maybe only 60 - 70%

keep up the hard work everyone

 

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World Class Peach



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  posted on 8/13/2013 at 03:32 PM
Got my Tuesday swim in. 1800 yards: 1X500 breast, 1X1000 free with pull buoy, 1X300 free. Had a lane to myself. Nice day out too.

Off to the running store tonight to get some new shoes. Hopefully that will help out the leg fatigue as of late.

 

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  posted on 8/13/2013 at 05:30 PM
Dang that some impressive work there stratdal...

Decided I want to put together a small home gym. I built a 16X8 platform made from 4, 4 X 8, 1 1/8" plywood subflooring with tongue and groove inserts, made for easy setup. Bought a power rack off ebay and a Olympic weight set and bench off craigslist. Also grabbed a T-Bar platform and a 50 2" battle rope...Looking into a back extension chair and some assorted smaller Dumbbells.

I'll post pictures when I get it setup

 

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Zen Peach



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  posted on 8/14/2013 at 05:37 AM
Summer is winding down, but its been one of the best summers for working out that I can remember. Strictly cardio today, 30 min on the elliptical and 15 on the rowing machine. Just curious, anybody using any protien shakes, vitamins, or supplements out there? I use soy protien with milk and fuit, usually blueberries, for a protiend shake once a day.

 

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Maximum Peach



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  posted on 8/14/2013 at 07:10 AM
Chest, tris, abs and cardio today...

 

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