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Sweetdee
11-27-2013, 07:35 PM
Competition Results: UPA POWER FRENZY 11.16.2013
Weight Class: 165
Body weight: 162lbs
Squat: 325 | 350
Bench: 170 | 180
Deadlift: 335 | 355 | 370
Total: 900

Accomplished:
- Raw Elite Total in a new weight class.
- 36lb total PR :clap:

Sweetdee
11-27-2013, 07:39 PM
Bench/Upper Body
Bench:
135x8 | 145x8 | 150x8

Lat pulldowns: 100lbs x12 | 110lbs x 12 | 120lbs x 12
Flys: 3x13 @ 85lbs
SLBs: 3x8 @ 8lbs
shurgs: 3x15 @ 65lbs
tri press down: 3x15 @ 50lbs

Sweetdee
11-27-2013, 07:41 PM
Front Squats:
2x3 @ 95kg (209lbs)
2x5 @ 80kg (176lbs)
2x7 @ 65kg (143lbs)

Sweetdee
11-29-2013, 10:43 AM
Walk one mile
Box Squats: 225# 4x5
Pin Presses: 140x5 | 145x5 | 155x5
Snatch Grip Deadlifts: 205# 3x10 (w/straps)
DB Overhead press: 30# 3x8
DB row to failure: 40# righty: 25 lefty: 15 (what's up lefty, that's not cool!!!)
Abs for days: 3x25 @ 90#

Feast like I've never feasted before! TURKEY!!!

Sweetdee
11-30-2013, 11:16 AM
Morning Body Weight: 168lbs

Squats: 12x2 @ 40% (current PR 350#) with orange bands
2x2 @ 140# + bands
4x2 @ 160# + bands
4x2 @ 140# + bands with 2 second pause in the hole
1x2 @ 210# + bands
1x2 @ 250# + bands
We decided to go up in weight b/c it was ridiculously light. No wraps. Word rehband blue knee sleeves and Inzer forever lever power belt.

Deadlift: work up to a max 5 reps
1x5 @ 265#
1x3 @ 285#
1x5 @ 315# (link to video: http://youtu.be/n7mHAi3umcA)
1x3 @ 335# (link to video: http://youtu.be/32NE2OMxq-U)
Equipment: wrist wraps and Inzer forever lever power belt.

Today's meals so far:
- sausage and eggs (2 eggs)
- Protein shake with vitamins and supplements
- during workout Quest bar
- post workout protien shake
- post workout snack bar (beans, chocolate, coconut flour, coconut flakes, coconut oil. SO GOOD!)
- 8 os ribeye with loaded baked potato and green beans

Brian C
11-30-2013, 06:05 PM
WAASUUUUUUUUUUUUUP

Alinshop
11-30-2013, 09:04 PM
In, for the beast!

Sweetdee
12-02-2013, 08:31 PM
Hey Homie!!! Fancy meeting you here! :omg:

Sweetdee
12-02-2013, 08:38 PM
:) keep an eye out. She's coming around the corner!

Sweetdee
12-02-2013, 08:45 PM
Bench Press
work up to three heavy singles
165#x1 - golden
170#x1 - boom sauce
175#x1 - fail
175#x1 - struggle street on the second attempt.
It seems I actually attempted 4 heavy singles.
This isn't so bad considering two months ago
I was crying after failing at 160# three times!

Accessory Work
Dips: 2x5 | 1x6
Straight Arm Pull Downs: 2x50 @ 40#
Front Raises: 3x15 1@10# | 2@15#
Weighted Sit Ups: 3x12 w. 25# plate
Glute-Ham Raises: 3x5 bodyweight

Sweetdee
12-14-2013, 04:49 PM
Box squats: 4x5 @ 230#
Sumo pin pulls: 5x3 @ 305# - 60 seconds rest in between sets [video (http://www.youtube.com/watch?v=HraF9Jc36D4)]
RDL: 3x8 @ 135#

Sweetdee
12-14-2013, 04:51 PM
Pin presses: 150# x 3 | 140# x 5
Bicep Curls: 3x12 --> 1 @ 25# 2 and 3 @ 20#
Arnold Press: 3x15 @ 20# (five each side, then five together)


Left pec was really sore. Thank god deload was around the corner.

Sweetdee
12-14-2013, 04:58 PM
Slingshot bench work.
1st time using the slingshot.
155# x 3
185# x 3 [video (http://www.youtube.com/watch?v=4AYlQIEVHuM)]
195# x 3 [video (http://www.youtube.com/watch?v=i3dkCu0xg4I)]
205# x 1 [video (http://www.youtube.com/watch?v=sPBmcFZpnnA)]

This is the most weight I've ever held in my hand. No pec pain.

Accessory work:
Lat Pull Downs: 3x15 @ 70#
Flys: 3x15 @ 55#
SLB: 3x12 @ 8# in each hand.
Shrugs: 3x20 @ 40#
Tri pressdowns: 3x15 @ 30#

Sweetdee
12-14-2013, 05:02 PM
Squat:
work up to a max 6
265 x 6
285 x 6
305 x 6 [video (http://www.youtube.com/watch?v=8bvELSTGUYg)]

Deadlift:
w. reverse bands (grey bands)
95% 3x1: 455# on the bar
[video (http://www.youtube.com/watch?v=AKOTr7ZMT6M)]