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Joined: 24 May 2009
Posts: 186
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 Posted: Tue Jan 19, 2010 6:13 pm Post subject: |
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19 January 2010
Squat/DL
VMI
Muscle Up + Overhead Squat
bar x 5
bar x 5
bar x 5
Power Clean - above knee
95 x 3
145 x 3
160 x 3
175 x 3
175 x 3
175 x 3
Power Clean + Jerk - floor
185 x 1
195 x 1
205 x 1
Overhead Squat
95 x 5
95 x 5
95 x 5 - I have a long way to go on these...
Squats
135 x 5
225 x 5
325 x 3
345 x 3
365 x 10
Low Box + Black Pad + Blues
135 x 5
225 x 5
315 x 5
405 x 5
505 x 5 - added belt
Reverse Green Band Deadlift
225 x 3
315 x 3
405 x 3
505 x 3
565 x 1
615 x 1 - PR
655 x m x 2 - should have stopped at the 615, but it went up easy so I gave 655 a go. the 615 is a huge PR for me, so I am happy.. good session today, everyone was moving good weight! |
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blaneSUPERHEAVYWEIGHT
Joined: 14 Nov 2006
Posts: 845
Location: still pulling on the briefs.
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| Posted: Tue Jan 19, 2010 9:41 pm Post subject: |
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You're pumpin up the volume man. Nice work on the pulls!
_________________
dd if=/dev/zero of=/dev/stomach; cat /dev/fridge | grep food
-theblane.com- |
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Joined: 24 May 2009
Posts: 186
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| Posted: Wed Jan 20, 2010 8:09 am Post subject: |
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yeah, something like that... thanks for the support.. |
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Joined: 24 May 2009
Posts: 186
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| Posted: Thu Jan 21, 2010 5:03 pm Post subject: |
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21 January 2010
Bench/Snatch
VMI
Muscle Up + Overhead Squat
bar x 3 x 5
Power Snatch - mid thigh
95 x 3
95 x 3
145 x 3
155 x 3
165 x 3
165 x 3
165 x 3
still can quite figure out the grip on these, hook grip is tearing up my left thumb. maybe some tape will fix it..
Bench
bar x 30
135 x 10
225 x 5
345 x 3
365 x 3
385 x 6
everything felt heavy on these, not sure if the snatch is causing the issues or not...
2 Board
225 x 3
320 x 3
370 x 3
410 x 1
460 x 1
490 x 1
T bar Row - upper handle
115 x 25
115 x 25
DB Row
130 x 20
done.. |
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Joined: 24 May 2009
Posts: 186
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| Posted: Sun Jan 24, 2010 7:41 pm Post subject: |
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23 January 2010
Deadlift
Roanoke
Muscle Up + Overhead Squat
bar x 3 x 5
Power Clean - mid thigh
135 x 3
145 x 3
165 x 3
195 x 3 x 3
205 x 1 - from the floor
225 x 2 x 1 - ugly - from the floor
Front Squat
bar x 2 x 5
135 x 5
185 x 3
215 x 3
225 x 10
Deadlifts
225 x 3
435 x 3
455 x 3
485 x 6
Done. Still getting used to the new Oly shoes. Still undecided. Thumbs are trashed from all of the Oly work. Will be glad for a deload in a couple weeks. |
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Joined: 24 May 2009
Posts: 186
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| Posted: Mon Jan 25, 2010 4:19 pm Post subject: |
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25 January 2010
Overhead
VMI
Muscle Up + Overhead Squat
bar x 5
bar x 5
bar x 5
Power Snatch - from floor
95 x 3
95 x 3
145 x 5
155 x 3
175 x 1
175 x 1 - still not catching these high enough, need to drop under the bar more - weight was challenging
Power Clean - from floor
155 x 5
175 x 3
195 x 1
195 x 1 - clean + jerk - getting better, but need to complete the first pull and not hit mid thigh, should be hitting upper thigh, lower waist.. weight was easy..
Overhead Squats
95 x 5
95 x 5
95 x 5
95 x 5 - these are tough, need to get more flexible in the shoulders...
will do this again on Friday and maybe try to hit a PR...
OHP
bar x 10
135 x 10
185 x 3
220 x 5
250 x 3
280 x 2
done... just the bare minimum this week.... |
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Joined: 24 May 2009
Posts: 186
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| Posted: Fri Jan 29, 2010 4:31 pm Post subject: |
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29 January 2010
Bench
VMI
Bench
bar x 30
bar x 30
135 x 10
225 x 5
325 x 5
365 x 3
410 x 3
Push Ups
1 x 40
1 x 30
1 x 30 - 100 total reps, good place to start
DB Rows
130 x 30 - PR
T Bar Row
160 x 20
170 x 10
Hammer Curls
3 x 20 |
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Joined: 24 May 2009
Posts: 186
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| Posted: Mon Feb 01, 2010 3:51 pm Post subject: |
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1 February 2010
Deadlift
VMI
Finishin' up from last week
Deadlift
245 x 5
300 x 1
405 x 5
455 x 3
510 x 5 - pretty sure this is an all time PR for reps at this weight...
Front Squat
135 x 5
195 x 5
215 x 3
245 x 10
done, good session.. did everything in crosstrainers today.. maybe that should be my lifting shoe.... |
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blaneSUPERHEAVYWEIGHT
Joined: 14 Nov 2006
Posts: 845
Location: still pulling on the briefs.
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| Posted: Tue Feb 02, 2010 11:09 pm Post subject: |
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that pull is kickin into gear man.
_________________
dd if=/dev/zero of=/dev/stomach; cat /dev/fridge | grep food
-theblane.com- |
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Joined: 24 May 2009
Posts: 186
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| Posted: Thu Feb 04, 2010 8:09 am Post subject: |
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thanks Big Dog!! I am actually excited about pulling at the meet in a couple weeks.
3 February 2010
Deload Bench
VMI
Reverse Green Bench
bar x 30
225 x 20
315 x 20
405 x 12
225 x 200
Push Ups
1 x 50
1 x 17
1 x 17
1 x 17
T Bar Row
2 plates x 20
3 plates x 20
4 plates x 20
Rotator work and curls.... |
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Joined: 24 May 2009
Posts: 186
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| Posted: Mon Feb 08, 2010 4:22 pm Post subject: |
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8 February 2010
Snatch/Bench
VMI
Muscle Up
2 x 5
Overhead Squat
2 x 5
Power Snatch -above knee
bar x 5
bar x 5
95 x 3 - from floor
145 x 5
150 x 5
155 x 5
155 x 5
155 x 5
more to come this afternoon..
Afternoon Session
Bench
bar x 30
bar x 30
135 x 10
225 x 5
325 x 5
350 x 5
370 x 6
DB Bench
130 x 20
130 x 15
DB Rows
140 x 4 - fat handles and my grip sucks
130 x 25
Ring Rows
3 x 20
Curls
3 x 20 - various grips |
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