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  1. #461
    June68's Avatar
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    It is but it isn't. I've been doing them for ages. I like how completely they work the delts. Plus with 30lb dumbbells they really engage my core which is why I do them the way I do. Just had to pick up a heavier weight. You can only get stronger by doing, so I figured what the hell.
    5' 9" 47 YO F
    PB start June 2, 2012
    Pre PB SW = 180 (no scale at home, Mom's scale January - 153lbs!)
    Current deadlift 245 lbs, squat 165 lbs, bench press 135 lbs


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  2. #462
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    I do mine using barbells. They also work the core. Not sure that it isolates the delt the way your method does, but I also know for sure there's no way I'd be able to do a 30 lb dumbbell. I can barely do 12's when I use dumbbells for shoulder press - but I can easily do a 45 lb barbell (x10 reps x3 sets) and added weight (x5 reps x3 sets) up to 75 lbs (at least I could last summer... it's been a while since I've done more than 45x10x3).
    Primal since March 5, 2012
    SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)




  3. #463
    June68's Avatar
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    Well heck, you don't have to start with a 30 pounder, lol!

    For strength training, it's not important that you can do 10+ reps. That's how it differs from bodybuilding. I never lift to failure and I stick to 5-6 reps before moving the weight up. If I can bang out 10+ reps, it's not enough weight. When my lifts get too easy I load on more. So for single-arm Arnold presses, I started with I think a 20lb dumbbell, then 25, now 30. The 30 is work but I can do 5-6 with each arm, sooooo I will have to move up soon. Since there isn't a db in between the 30 and the 35, I may check out the kettlebells to see if there's one at 32 or so and use that.

    Same with all my other lifts. I got to the point where I could bang out 3 sets of 5 deadlifts with 166lbs, so moved it to 185 for a single pull in 5 sets. Yesterday I did 2 lifts in 3 sets. Working up to being able to do 5 lifts in 3 sets. Then I'll add weight.

    It's very different from how I was training all my life. Then I did higher reps, lower weight and trained to failure with each session. The result was that I wasn't stronger than I am now despite YEARS of lifting and I was sore all the time. If you don't lift to failure, you're not tearing the muscle down to rebuild it, which makes you sore. What you are doing is training muscle response. So it's a totally different methodology, with different results. I don't really care about making big muscles, I want to be able to lift and carry my kayak without having to worry about distances or time. I also want to deadlift twice my bodyweight one day and keeping to light weight and high reps will never get me there. Well maybe not twice...I don't know, are there women who can pull 300#?
    Last edited by June68; 04-07-2014 at 11:23 AM.

  4. #464
    jenn26point2's Avatar
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    This is just what I'm doing CURRENTLY, while training for the marathon. Once the marathon is over, I'll be doing heavier weights with fewer reps. I'm currently only lifting enough to keep my muscles 'awake' while marathoning.
    Primal since March 5, 2012
    SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)




  5. #465
    June68's Avatar
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    Don't get me wrong...I wasn't saying you have to train like this, only that it's a different approach than some take. Certainly do what works for you.

  6. #466
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    Not sure if it's "working" for me, but it's breaking up the monotony of running ALL. THE. TIME.
    Primal since March 5, 2012
    SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)




  7. #467
    June68's Avatar
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    Being bad at math means

    I accidentally pulled a 203 lb deadlift.

    Lol.

    I thought it was 183 which is pretty close to what I was working with, but my usual gym is closed because of some burst pipes and the substitute gym has different plates. After the lift I was kind of light headed, which usually happens when it's a tough one and so then I looked at the plates again and laughed. No wonder I was dizzy!

  8. #468
    edennperez1's Avatar
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    Nice (accidental) job!! ;-)


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  9. #469
    June68's Avatar
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    Thanks. Accidentally on purpose...never thought that would be a training technique. lol

    Yesterday I was sore from it and the rest of my workout, but still got out and climbed around in Chesterfield Gorge -


  10. #470
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    Lifting - heavy weight, personal best

    Primal Blueprint Expert Certification
    Wow. It's been ages since I've posted here and it's kind of like a ghost town. Oh well.

    Just want to get this down somewhere for posterity. After slacking off all summer, I hit the gym hard in October and began training 3X per week. Started out with -

    Deadlift
    Benchpress
    Arnold Press
    Loaded carries (farmer, rack & waiter)
    Squat
    Kettlebell swings (which now kill my wrist so I have stopped for a bit)

    Added -
    Pull up (assisted)
    Bent rows (dumbbell)
    Turkish get-ups
    Sled (pushing) - I don't know how many feet the strip of astroturf is, but damn it seems long sometimes.

    Since I haven't been assiduous about recording my progress, all I have is a Q1 2014 to Now comparison. Pretty much all the progress is since October, really since I was lifting about the same when I got back on the wagon.

    Squat
    95 lbs >>>>> to 145 lbs (5x5) +50 lbs
    Deadlift
    166 lbs >>>> to 225 lbs (5x2) +59 lbs
    Bench
    95 lbs >>>>> to 115 lbs (5x5) +20 lbs
    Arnold press
    25 lbs >>>>> to 35 lbs (5x5) +10 lbs
    Sled
    215 lbs >>>> to 370 lbs (3x2) + 155 lbs

    Bent rows are at 50 lb dumbbells 5x5
    Pull ups are with -40 lbs 5x5

    Rack and farmer carries with 44lb kettlebells, waiter with 34lb kb.
    TGUs with 20lb kb.

    Anyway, I hope anyone who reads this is doing well and staying positive with their whole foods diet and workouts with the heavy stuff.
    5' 9" 47 YO F
    PB start June 2, 2012
    Pre PB SW = 180 (no scale at home, Mom's scale January - 153lbs!)
    Current deadlift 245 lbs, squat 165 lbs, bench press 135 lbs


    PB Journal

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