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Thread: thecityalive is dead meat
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phil 4:13
- Join Date
- Mar 2007
- Location
- Bakersfield, CA
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- 2,836
Ya. I was reading about 5/3/1 and i guess there are like 5 different strategies for accessory work.
Strong squats!age: 22 .... height: 5'8 .... weight: 175
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you'll be back, at least while you do this it gives me time to catch up.
H: 5'7" W:185
Goals: 495 -315 -585
“Persistence Persistence.” - Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
Journal
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WBB Team Captain
- Join Date
- Feb 2003
- Location
- Jacob's ladder
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Props alone for handling 345 squats, that's closing in on 4pps.
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Rob Schilke | GFX Designer
- Join Date
- May 2010
- Location
- Ann Arbor, MI
- Posts
- 1,803
Week 2 - Day 4
Bench
=Index/Middle on rings=
45x10
95x5
135x5
160x5
180x5
205x8
Bent Over Row
185x8
205x8
225x6
235x6
245x5
Hammer Strength Press
90x8
110x6
110x3
100x3
90x6
Dips
60x8
60x8
60x5
60x5
Shrugs
225x10
275x10
275x10
Video
Elbows are flaring a bit during the repped 205s, but looking like an improvement.Last edited by thecityalive; 05-18-2012 at 08:19 PM.
My road to powerlifting:
===thecityalive is dead meat===
Current RAW PRs:
Bench: 250 (9/16/11)
Dead: 495 (3/19/12)
Squat: 425 (4/23/12) <------- [NEW PR!]
Total: 1170 lbs.
twitter @thecityalive
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standing strict press is impressive City.
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Goals (kg) 272.5/165/305
- Join Date
- Aug 2010
- Location
- Manawatu, New Zealand
- Posts
- 3,360
Nice strong bent over rows! Good to see some strict OHP, I know how hard it can be to improve there too. Always my weakness
Best Raw Lifts
Squat 242.5kg (534lbs), Bench 142.5kg (314lbs), Dead 272.5kg (600lbs)
My Journal
Aiming for the IPF Raw World Champs Suzdal, Russia, 2013 - Click Here to help support us!
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WBB Team Captain
- Join Date
- Feb 2003
- Location
- Jacob's ladder
- Posts
- 34,959
Solid work with all lifts man.
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Benching looks 100x better than it did before. Good job on the improvement.
Best competition lifts:
650lbs. raw squat
430lbs. raw bench
580lbs. raw deadlift
1650lbs. raw total
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great dips and rows, 245 is pretty beastly.
H: 5'7" W:185
Goals: 495 -315 -585
“Persistence Persistence.” - Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
Journal
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Senior Member
- Join Date
- Oct 2010
- Location
- Nottingham, England, UK
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- 2,983
Strong rows and benching, Rob!
Add me on Facebook: Gaz Pengelly
Best Lifts: | Goals:
SQ167.5(368.5) | 180(396)
BE110(241) | 120(265)
DL200(440) | 220(484)
www.garethkpengelly.co.uk
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phil 4:13
- Join Date
- Mar 2007
- Location
- Bakersfield, CA
- Posts
- 2,836
What does thecityalive mean?
age: 22 .... height: 5'8 .... weight: 175
www.mobilitywod.com
www.beastskills.com
games.crossfit.com/
www.catalystathletics.com
My Journal
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Rob Schilke | GFX Designer
- Join Date
- May 2010
- Location
- Ann Arbor, MI
- Posts
- 1,803
Chevelle: Thanks. OHP is my little monkey on my back at the moment.
Hayden: Cheers! By the way, I was studying about the isles of the pacific in an art history course and thought of you when I read about the Maori.
Terry: Thanks, sir!
April: Getting really technical with my bench. Hopefully it looks similar under maximal loads.
Cards: Thanks. I had one of those "why not" moments there.
Gaz: Benching feels a lot better these days. Really excited to progress further with 531.
Bako: I used to work at my university's new student orientation and transitions programs department (and I'm an extrovert), so it was this self-conceived joke that I would embody the entire life of campus. Some of my friends outside of work would apply to my random night time shenanigans. I honestly have no fucking clue if that is why I made the name. Better than my xbox gamertag....Konartyst (that's a whole 'nother story of its own).My road to powerlifting:
===thecityalive is dead meat===
Current RAW PRs:
Bench: 250 (9/16/11)
Dead: 495 (3/19/12)
Squat: 425 (4/23/12) <------- [NEW PR!]
Total: 1170 lbs.
twitter @thecityalive
-
Goals (kg) 272.5/165/305
- Join Date
- Aug 2010
- Location
- Manawatu, New Zealand
- Posts
- 3,360
Interesting! Didn't know other people learnt about Maori stuff, thats pretty cool to hear
Best Raw Lifts
Squat 242.5kg (534lbs), Bench 142.5kg (314lbs), Dead 272.5kg (600lbs)
My Journal
Aiming for the IPF Raw World Champs Suzdal, Russia, 2013 - Click Here to help support us!
-
Rob Schilke | GFX Designer
- Join Date
- May 2010
- Location
- Ann Arbor, MI
- Posts
- 1,803
Week 3 - Day 1
Deadlift
135x5
225x4
315x5
340x5
=belt=
385x3
430x5
Reverse lunges
160x6
160x6
160x6
160x6
Sumo Squats
205x4
205x4
205x8
205x8
Russian BB Twists
Bar+25 3x16
Video
Some things to work on with conventional pulls. 385x3 was my best set IMO. Everywhere else, my hips are either too high or my back isn't fully tight at the start of the pull. Worked in some wide sumo squats for some hip work (or as wide as the cage would let me). First two sets were short due to some mobility issues. I never squat like a geared lifter, ever.Last edited by thecityalive; 05-21-2012 at 08:38 PM.
My road to powerlifting:
===thecityalive is dead meat===
Current RAW PRs:
Bench: 250 (9/16/11)
Dead: 495 (3/19/12)
Squat: 425 (4/23/12) <------- [NEW PR!]
Total: 1170 lbs.
twitter @thecityalive
-
Everyone has difference leverages, you're getting too caught up in "high hips". You're no doing a RDL or SLDL, your form looks fine.
Nice sets.H: 5'7" W:185
Goals: 495 -315 -585
“Persistence Persistence.” - Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
Journal
-
WBB Team Captain
- Join Date
- Feb 2003
- Location
- Jacob's ladder
- Posts
- 34,959
Great job throughout Rob.
-
Rob Schilke | GFX Designer
- Join Date
- May 2010
- Location
- Ann Arbor, MI
- Posts
- 1,803
Cards: I suppose you're right. I've always been taught ass down, chest up.
Terry: There are days I don't think my leg assistance is adequate. Thanks for the encouragement, Terry.My road to powerlifting:
===thecityalive is dead meat===
Current RAW PRs:
Bench: 250 (9/16/11)
Dead: 495 (3/19/12)
Squat: 425 (4/23/12) <------- [NEW PR!]
Total: 1170 lbs.
twitter @thecityalive
-
Rob Schilke | GFX Designer
- Join Date
- May 2010
- Location
- Ann Arbor, MI
- Posts
- 1,803
Week 3 - Day 2
OHP
45x6
95x5
95x5
140x5
155x3
175x miss
155x4
DB Row
115x20
85x22
90x20
Incline Bench
135x6
155x6
175x6
195x3
Face Pulls
60x20
60x2
60x20
Hammer Curls
35x10
45x7
45x7
Roman Chair Sit Ups
+20x20
+20x20
BWx20
Weight on my back on the sit ups. My strict press is a lot weaker than I thought it was. Gonna set my actual max at 165 and progress from there. Killed some Kroc rows though.My road to powerlifting:
===thecityalive is dead meat===
Current RAW PRs:
Bench: 250 (9/16/11)
Dead: 495 (3/19/12)
Squat: 425 (4/23/12) <------- [NEW PR!]
Total: 1170 lbs.
twitter @thecityalive
-
phil 4:13
- Join Date
- Mar 2007
- Location
- Bakersfield, CA
- Posts
- 2,836
That initial press from a dead stop is tough.
age: 22 .... height: 5'8 .... weight: 175
www.mobilitywod.com
www.beastskills.com
games.crossfit.com/
www.catalystathletics.com
My Journal
-
Goals (kg) 272.5/165/305
- Join Date
- Aug 2010
- Location
- Manawatu, New Zealand
- Posts
- 3,360
Love the Kroc rows bro. Great upper back an forearm blaster
Best Raw Lifts
Squat 242.5kg (534lbs), Bench 142.5kg (314lbs), Dead 272.5kg (600lbs)
My Journal
Aiming for the IPF Raw World Champs Suzdal, Russia, 2013 - Click Here to help support us!
-
Senior Member
- Join Date
- Oct 2010
- Location
- Nottingham, England, UK
- Posts
- 2,983
Strong sessions, Rob! Impressive deadlifting there!
Add me on Facebook: Gaz Pengelly
Best Lifts: | Goals:
SQ167.5(368.5) | 180(396)
BE110(241) | 120(265)
DL200(440) | 220(484)
www.garethkpengelly.co.uk
-
OHP is a bitch, I've only pressed my BW a handful of times.
H: 5'7" W:185
Goals: 495 -315 -585
“Persistence Persistence.” - Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
Journal
-
WBB Team Captain
- Join Date
- Feb 2003
- Location
- Jacob's ladder
- Posts
- 34,959
Another impressive outing achieved man.
-
wut shoes are you deadlifting in?
in 4 550lb pull.
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Awesome DLs, brah! What are Kroc rows?
D 435 / S 340 / B 305
Journal
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