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Old 07-11-2009, 06:56 AM   #221
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Well, I just finished stage 3 of my DL program.

Stage 1 was to figure out the lift, figure out the technique, the form and all that. I started at around 80#, worked myself up to 200# in something like 12 weeks.

Stage 2 was to start going heavy, but still try to hit higher reps than normal. Instead of doing the CP program, I did a modified version of Bill Starr's 5x5 version using DLs instead of squats as a staple. Went from 200# to about 280# in 10 weeks.

Stage 3 was the heavy stage. The brutal stage. The painful stage. Did the CP 10 week program and went from 280#, roughly, to 450# today. So, over the course of 10 weeks, I increased my DL by 170#. Which is an insane 17# increase per week.

The past 3 weeks were pretty bad. My feet, back, traps, shoulders, everything basically was so sore I couldn't find a comfortable position to sleep properly. So, not only was I tired from the lifts, I was also tired because I couldn't get enough sleep.

But, I forced myself through it. Went from 3 workouts per week, to 1...which was still bad enough.

Now, I have a 450# DL.

Stage 4 is to hit 500#, which I hopefully will do before the end of the year. I have my doubts about that though, as I'm now going on a heavy squat program.

Stage 5 is 550#, stage 6 is 600#.

With time, I hope to hit at least a 650# raw, conventional deadlift, WITHOUT hooks or straps.

I don't even use chalk right now.

While the results are pretty damn impressive, it is not for the faint of heart. Unless you like pain and sore muscles for basically 4 of the 10 weeks that is.

But, the feeling of accomplishment is so worth it.
I hear you man. Today I did squats, front squats and DL. I almost puked. It was awesome, I feel fantastic.

Have you tried that stuff I recommended to you?
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Old 07-11-2009, 08:42 AM   #222
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I hear you man. Today I did squats, front squats and DL. I almost puked. It was awesome, I feel fantastic.

Have you tried that stuff I recommended to you?
i love that feeling. i also love the soreness the day after a great workout.
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Old 07-11-2009, 11:12 AM   #223
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I hear you man. Today I did squats, front squats and DL. I almost puked. It was awesome, I feel fantastic.

Have you tried that stuff I recommended to you?
Nope.

Going to finish the powder I have left.

I brought two 5# bags. Still working on the first bag.
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Old 07-12-2009, 02:08 PM   #224
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Speaking of workouts, does anyone know much about the Tar Heels workout? It looks like very hard work, yet simple to figure out.

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The idea of completing an entire total-body workout using nothing more than an 8-pound medicine ball may not seem intimidating. But consider: This 10-exercise routine is the same one that University of North Carolina strength and conditioning coach Jonas Sahratian uses to whip the Tar Heels into championship-game shape. It's designed to help you build a rock-solid core, burn fat, and improve your sports performance.
http://fitnessadda.blogspot.com/2008...s-workout.html
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Old 07-12-2009, 02:52 PM   #225
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Speaking of workouts, does anyone know much about the Tar Heels workout? It looks like very hard work, yet simple to figure out.



http://fitnessadda.blogspot.com/2008...s-workout.html
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Perform this routine at the end of your regular workout
Either way, I doubt this is the only workouts these players do.

Its like the 'Crosby workouts' that MSN was showing last year. A bunch of similar things....medicine ball throws, bridges...basic core exercises. And the way they presented it made it seem like that was ALL Crosby ever did.

Well, Cammi did an interview 2 years ago, IIRC....where he talked a lot about training and what players do, and while the core exercises are very important, heavy lifts like the squat/deadlift/bench press are also included.

If you're a runner....running more will certainly improve your running ability, but when you start doing something like breathing squats, and specifically train to increase your VO2max and your lactic acid threshold, both of which are VERY hard to do simply by just RUNNING....you can vastly improve.

Its virtually impossible for a basketball player to get into 'championship game shape' simply by doing these exercises above. So to me, that workout being presented THAT way is nothing more than a ploy.

Joe Defranco trains athletes from virtually every sport, and his workouts are not based around medicine ball throws.
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Old 07-14-2009, 01:15 PM   #226
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Quick question for the P90X junkies.

I don't want to start the entire program, because of the time committment and because I'm in decent shape already (Well, usually I am. I've let myself go because it's summer and damn it, I like patios. Anyways....).

I'd like to focus on my abs, and I notice that there's the Ab Ripper X and Abs-Core Plus video. Is it possible to just do one of those videos every day, and if so, which one is "better"?

Thanks in advance.
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Old 07-14-2009, 01:27 PM   #227
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Allow me to quote Tony Horton himself:

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Don’t do this every day. You don’t’ need it. You don’t work other parts of your body every day, you shouldn’t work abs every day – especially Ab Ripper X!
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Old 07-14-2009, 01:27 PM   #228
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Originally Posted by Machiavelli View Post
Quick question for the P90X junkies.

I don't want to start the entire program, because of the time committment and because I'm in decent shape already (Well, usually I am. I've let myself go because it's summer and damn it, I like patios. Anyways....).

I'd like to focus on my abs, and I notice that there's the Ab Ripper X and Abs-Core Plus video. Is it possible to just do one of those videos every day, and if so, which one is "better"?

Thanks in advance.
IMO Ab ripper x shouldn't be done every day... Maybe every 2-3 days.
I have no idea what abs-core plus is so... no comment.
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Old 07-14-2009, 01:31 PM   #229
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Originally Posted by Machiavelli View Post
Quick question for the P90X junkies.

I don't want to start the entire program, because of the time committment and because I'm in decent shape already (Well, usually I am. I've let myself go because it's summer and damn it, I like patios. Anyways....).

I'd like to focus on my abs, and I notice that there's the Ab Ripper X and Abs-Core Plus video. Is it possible to just do one of those videos every day, and if so, which one is "better"?

Thanks in advance.
Not sure if you are referring to the Core Synergistics DVD. That will target your core muscles but includes pushups and other exercises. So pretty much from the waist to under the shoulders if that makes sense.
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Old 07-14-2009, 01:32 PM   #230
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Originally Posted by Machiavelli View Post

I'd like to focus on my abs, and I notice that there's the Ab Ripper X and Abs-Core Plus video. Is it possible to just do one of those videos every day, and if so, which one is "better"?
http://stronglifts.com/the-reverse-c...-six-pack-abs/
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Old 07-14-2009, 01:36 PM   #231
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Quote:
Originally Posted by Machiavelli View Post
Quick question for the P90X junkies.

I don't want to start the entire program, because of the time committment and because I'm in decent shape already (Well, usually I am. I've let myself go because it's summer and damn it, I like patios. Anyways....).

I'd like to focus on my abs, and I notice that there's the Ab Ripper X and Abs-Core Plus video. Is it possible to just do one of those videos every day, and if so, which one is "better"?

Thanks in advance.
you cannot spot reduce fat.

do you want a six pack? then you need to eat right first. then follow up with a balanced work out of weights, cardio and stretching. fat is lost (and gained) in layers. the tummy area is where fat likes to gather first, therefore the last area to disappear. the program is not that hard once you get started...about 1- 1.5 hours a day. you will start seeing results after the first month.

to answer your other question. Abs-Core Plus is the "better" one. i guess you could do it everyday. you could ONLY skate around in circles every day...it will not make you a better hockey player (unless you work on your shot, passing, receiving, speed...etc).

if you are going to 'acquire' Ab Ripper X and.or Abs-Core plus...why not get the whole set and give it a try?
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Old 07-14-2009, 01:38 PM   #232
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IMO Ab ripper x shouldn't be done every day... Maybe every 2-3 days.
I have no idea what abs-core plus is so... no comment.

ab ripper is about 17 mins of sit up like moves

ab-core plus is about 26 min of ab and core work...more intense than ab ripper

both are great ab workouts. again, not recommended for every day use.
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Old 07-14-2009, 01:42 PM   #233
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you cannot spot reduce fat.

do you want a six pack? then you need to eat right first. then follow up with a balanced work out of weights, cardio and stretching. fat is lost (and gained) in layers. the tummy area is where fat likes to gather first, therefore the last area to disappear. the program is not that hard once you get started...about 1- 1.5 hours a day. you will start seeing results after the first month.

to answer your other question. Abs-Core Plus is the "better" one. i guess you could do it everyday. you could ONLY skate around in circles every day...it will not make you a better hockey player (unless you work on your shot, passing, receiving, speed...etc).

if you are going to 'acquire' Ab Ripper X and.or Abs-Core plus...why not get the whole set and give it a try?
I do have the entire set, but due to my studies I know for sure that I won't be able to do the whole program.

And I do know that you can't get a six-pack while ignoring the rest of your body but that's not what I'm looking for. I'm just going to combine either Ab Ripper X or the other one with my regular diet and exercise (when it's not summer, haha), just to get better definition around there.
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Old 07-14-2009, 01:50 PM   #234
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I do have the entire set, but due to my studies I know for sure that I won't be able to do the whole program.
I didn't know that following the Flames fanatically counted as 'studies'.
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Old 07-14-2009, 01:58 PM   #235
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I do have the entire set, but due to my studies I know for sure that I won't be able to do the whole program.

And I do know that you can't get a six-pack while ignoring the rest of your body but that's not what I'm looking for. I'm just going to combine either Ab Ripper X or the other one with my regular diet and exercise (when it's not summer, haha), just to get better definition around there.
There is a decent ab portion near the end of the Yoga DVD that could help you mix it up a bit.
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Old 07-14-2009, 02:10 PM   #236
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you cannot spot reduce fat.
I taught him well, didn't I?

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Old 07-14-2009, 04:12 PM   #237
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There is a decent ab portion near the end of the Yoga DVD that could help you mix it up a bit.
i think you can do Yoga X everyday or every other day. this is a complete workout. keeps your heart rate up, and gives you great ab/core workout. there have been weeks where i would do Yoga 3-4 times...because i was too lazy to do the other exercises.

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I taught him well, didn't I?

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awildermode - has no clue!
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Old 07-15-2009, 03:59 PM   #238
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DL day.

5x225#
5x315#
5x365#
5x400#

Add all that weight together....around 6500# lifted.
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Old 07-15-2009, 10:19 PM   #239
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Okay Azure,
For the EPOC we were discussing and HIIT.

Set 1 - Warmup, jog 1.7km, 9:21 AVG speed 15.3 km/h AHR 141 BPM, MHR 149 BPM
60 Seconds Rest
Set 2 - Warmup, jog 1.0km, 3:54 AVG speed 15.8 km/h AHR 161 BPM, MHR 173 BPM
60 Seconds Rest
Set 3 - Warmup, jog 1.0km, 3:47 AVG speed 15.6 km/h AHR 168 BPM, MHR 178 BPM
60 Seconds Rest
Set 4 - Warmup, jog 1.0km, 3:51 AVG speed 15.1 km/h AHR 170 BPM, MHR 179 BPM
60 Seconds Rest
Set 5 - Warmup, jog 1.0km, 3:48 AVG speed 15.2 km/h AHR 171 BPM, MHR 179 BPM 60 Seconds Rest
Set 6 - Warmup, jog 1.0km, 3:57 AVG speed 15.2 km/h AHR 169 BPM, MHR 179 BPM
60 Seconds Rest
Set 7 - Warmup, jog 1.0km, 3:56 AVG speed 15.2 km/h AHR 170 BPM, MHR 180 BPM

It's now been 40 mins and my heart rate is at 55 bpms...

I'll try it next time I do an intense weight lifting and can remember to check everything.
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Old 07-15-2009, 10:40 PM   #240
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I still think you're not hitting it hard enough.

HIIT is 'interval' training, where you go all out for 30 sec, and recover. All out...recover. Repeat 20x. Or, you do something like breathing squats to really elevate your HR. You're in great shape as is, so to truly activate EPOC, you have to work that much harder than the normal guy.

I ran some tests the other day too, although my HR monitor might not have been accurate.

With breathing squats, 3 sets of 30x200#, AHR was 187, MHR was 194.

40 min after, my pulse was still around 95bpm.

2 hours after, my pulse was 75bpm.

RHR is around 60 right now.

Which means I activated EPOC.

HIIT isn't easy to do. I've attempted numerous times to get my HR up above 185, and I fail with everything else besides breathing squats. I guess using such a large muscle group increases the requirement for oxygen and blood by that much more.

Last edited by Azure; 07-15-2009 at 10:43 PM.
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