Search found 299 matches

by Sampson7
Sat Apr 02, 2011 7:55 pm
Forum: Online Journals
Topic: Sampson 7's Log
Replies: 245
Views: 191143

Re: Sampson 7's Log

4/2/11

Set new one rep max for flat bench (added 15 pounds)

bench
110x8
150x1
193.5x1
225x1 <PR
235 x negative
230x1 <PR
235 x negative
by Sampson7
Fri Apr 01, 2011 10:34 pm
Forum: Journal Discussions
Topic: Sampson 7's Log Comments
Replies: 31
Views: 58515

Re: Sampson 7's Log Comments

I found some info on how to warm up for 1 rep maxes, so this is what I plan on doing:

50% of one rep max 5-10 reps
3-5 min rest
70% of one rep max, 1 rep
3-5 min rest
90% 1 rep max
5 min rest
100-105% 1 rep max, 1 rep
5 min rest
5-10 pound increase for next se
by Sampson7
Fri Apr 01, 2011 5:05 pm
Forum: Journal Discussions
Topic: Sampson 7's Log Comments
Replies: 31
Views: 58515

Re: Sampson 7's Log Comments

I need to get my actual 1 rep maxes for the 5/3/1 routine for the next few workouts. The OH press is a good current number but I need to verify the other numbers as being current. So that is the plan for the next few workouts.
by Sampson7
Thu Mar 31, 2011 9:16 pm
Forum: General
Topic: strands links
Replies: 1
Views: 1098

strands links

Some good strandpulling links: http://groups.google.com/group/chest-expander-exercises?pli=1" onclick="window.open(this.href);return false; http://strandpulling.yuku.com/forum/view/id/1" onclick="window.open(this.href);return false; Not sure what the difference is but here is the second edition of t...
by Sampson7
Thu Mar 31, 2011 9:03 pm
Forum: Online Journals
Topic: Sampson 7's Log
Replies: 245
Views: 191143

Re: Sampson 7's Log

3/31/11

Std. DL
5x130
5x160
5x190
5x205
5x235
10x270

bent over BB row
130x15
140x10,10,9

chins
10,7,7
by Sampson7
Wed Mar 30, 2011 9:59 pm
Forum: General
Topic: Shoulder work-out?
Replies: 57
Views: 15391

Re: Shoulder work-out?

Thanks Samson. The bands came in the other day. I have mini and heavy bands. The average ones are still on backorder. I like those articles. I'm sure I'll pick up some tips there. Stu I've got quite a bit of information on using bands, as I have more than 10 years experience with them, if you are i...
by Sampson7
Tue Mar 29, 2011 9:25 pm
Forum: Online Journals
Topic: Sampson 7's Log
Replies: 245
Views: 191143

Re: Sampson 7's Log

3/29/11

Standing OH press
60x5
70x5
90x5
92.5x5
107.5x5
122.5x10

side lateral raise
25x4sx10r

BB curl
75x10
80x10,10
by Sampson7
Mon Mar 28, 2011 9:02 pm
Forum: Online Journals
Topic: Sampson 7's Log
Replies: 245
Views: 191143

Re: Sampson 7's Log

3/28/11

started 5/3/1 tonight

squats
5x110
5x140
3x165
177.5x5
205x5
230x7
135x5sx10r
by Sampson7
Mon Mar 28, 2011 1:53 pm
Forum: General
Topic: a difference that kills
Replies: 10
Views: 3562

Re: a difference that kills

I can't see any difference either.
by Sampson7
Sun Mar 27, 2011 6:26 pm
Forum: General
Topic: Madcow Intermediate 5x5 results
Replies: 10
Views: 9048

Re: Madcow Intermediate 5x5 results

I found another article earlier and I'm going to give 5/3/1 a try.
by Sampson7
Sun Mar 27, 2011 12:56 pm
Forum: General
Topic: Madcow Intermediate 5x5 results
Replies: 10
Views: 9048

Re: Madcow Intermediate 5x5 results

What are the details of 5/3/1 or what is a good site to go to for the details?
by Sampson7
Sun Mar 27, 2011 12:10 pm
Forum: General
Topic: Madcow Intermediate 5x5 results
Replies: 10
Views: 9048

Re: Madcow Intermediate 5x5 results

I've been stuck for a while, so starting today, I'm switching to the Reg Park 5x5 model for sets, reps and increases.
by Sampson7
Sat Mar 26, 2011 6:58 am
Forum: General
Topic: Shoulder work-out?
Replies: 57
Views: 15391

Re:

I would think the Rear Delt Row is in there with the face pull and the BW hanging row. The Band Face Pull has that extra pull-apart movement that the other exercises don't have that makes it unique. (I have a set of bands on order from liftinglarge.com but they haven't arrived yet. They're probably...
by Sampson7
Sat Mar 26, 2011 6:42 am
Forum: General
Topic: Personal Best Log
Replies: 1150
Views: 592629

Re: Personal Best Log

Sampson7 wrote:Personal Bests:
Squat: 300 lbs x 1
Sumo DL: 340 lbs x 1
Flat Bench: 215 lbs x 1
Standing military press: 156 lbs x 1
I just looked over my log and my best for the standing OH press is actually 158x1, and it should technically read OH press, not military.
by Sampson7
Fri Mar 25, 2011 9:47 pm
Forum: Online Journals
Topic: Sampson 7's Log
Replies: 245
Views: 191143

Re: Sampson 7's Log

3/25/11

standing OH press
80x8
90x5
110x5
130x5
135x5
140x5
145x3
150x2

rear delt row
130x10
150x5
170x5
175x5,5,5,5

side lateral raise
29x10,10,10

front raise
60x10,10,10