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Thread: T Gale journal

  1. #876
    Moderator Brian Hopper's Avatar
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    Nice squat work Tim.
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  2. #877
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    thx Hopp.
    me bench nite
    barx10
    135x5
    225x2
    315x2
    405x2
    450x2 (rep pr)
    455x2 (rep pr)
    460x1 (second rep failed around 3 brd) pr
    supposed to be 450x2x3sets. touch and go on all sets. next week will be opener
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  3. #878
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    LOL you bastard! I didn't know you went up AGAIN! Still, you looked strong and battled great being as sick as you are. Gonna be a good year buddy!

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  4. #879
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    Wow, you animal, lol. Congrats on the PR!!! What has your training looked like getting ready for this meet?
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    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

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  5. #880
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    it was a 4 week wave for bench. 5x3 1 week/ 3x2 2nd/3x5 3 week then max on 2bd first time thru and 1 brd next time. then we would do reg max and go through wave again. sort of 5/3/1 ish without the max rep. it worked great. i also brought my hand placement way in. i used to use same grip as shirted. but now my pinkies are at the rings. it's really helped to keep me tighter and use more back
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  6. #881
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by t gale View Post
    it was a 4 week wave for bench. 5x3 1 week/ 3x2 2nd/3x5 3 week then max on 2bd first time thru and 1 brd next time. then we would do reg max and go through wave again. sort of 5/3/1 ish without the max rep. it worked great. i also brought my hand placement way in. i used to use same grip as shirted. but now my pinkies are at the rings. it's really helped to keep me tighter and use more back
    So would it look like this:
    wk1: 5x3
    wk2: 3x2
    wk3: 3x5
    wk4: 2brd max
    wk5: 1brd max
    wk6: 1RM
    wk7: start over

    What about your squat and deadlift? Are you guys using the Prilepin chart?
    I'm looking for something different to do so im searching all over the place. I bench with my pinkies on the ring and that works out best for me. I feel more comfortable that way.
    My Training Log
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    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
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  7. #882
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    with bench after week 4 u would start back at week 1 . so week 4 is 2 brd max and week 8 is 1 brd max. then we were going to do deload then max. yeah squat we used chains and bands, ssb and prilpien chart. and dead i used my own 4 week wave of rack, floor against bands, deficit pulls and then rps from floor
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  8. #883
    Moderator Brian Hopper's Avatar
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    oh ok, thanks!!!
    My Training Log
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    Training by Tone Barbaccio
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    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

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  9. #884
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    sorry hopp been along week.
    bench program would be
    week 1 5x3 80%
    wk 2 3x2 90%
    wk 3 3x5 70%
    wk 4 max to 2 brd
    wk 5 5x3 85%
    wk 6 3x2 95%
    wk 7 3x5 75%
    wk 8 max 1 brd
    deload
    week 10 max
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  10. #885
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    Ok like i said been long week. I've had cold and flu now since sunday nite. worked 16 hr day on tuesday. starting to feel alittle better. I have a number in mind for tomorrow's squat opener. I'll see how it goes and what the team thinks. my weight is still holding steady at 268. Really looking forward to meet. Should be a pretty good quality group of lifters. Not your everyday local meet. at least i'm hoping
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  11. #886
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    squat and dead me
    barx 3
    145x3
    235x2
    325x1
    415x1
    505x1
    595x1
    665x1 (Knee wraps)
    i thought it went well. i've been feeling like sh++ all week, had some things piss me off this morning. oh well. so we're still discussing opener.

    def pulls (3 1/2 in)
    225x3
    315x1
    415x1x4
    just speed. no belt.
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  12. #887
    Moderator Brian Hopper's Avatar
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    Strong squat Tim.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  13. #888
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    Bench night
    Barx8
    135x5
    225x3
    315x2
    385x1 paused
    425x1 opener
    455x1 1brd
    Weight felt good tonite. The 455 will probably be my second attempt. I feel pretty good going into this meet. Confidence is pretty high
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  14. #889
    Moderator Brian Hopper's Avatar
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    Your training has been great going into this meet, you should blow by 1800.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  15. #890
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    Thanks hopp I'm hoping
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  16. #891
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    I went in to gym today just to get in there and move around. i still have this friggin cold and can't remember the last time i didn't have it. my weight is still between 267-270 every morning.
    lat pull downs both wide and close grip 3x12 each
    crazy tones (clean / up into over head press / then into over head tri ext) 3 x10

    10 minutes on exercise bike
    Nothing done but still felt like forever since i was there so it at least eased my mind. Can't wait to get to meet so I can get back to training hard again
    JERSEY IRON MEMBER
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    BEST BENCHES PRE INJURY(JUNE 12)
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  17. #892
    Moderator Brian Hopper's Avatar
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    Are you gonna go back to gear after this meet?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  18. #893
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    Yeah Hopp, back to gear for some unfinished goals. Not saying I don't enjoy raw training or have higher goals for raw too but it's in the back of my head that I never got my number one goal yet.
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    BEST BENCHES PRE INJURY(JUNE 12)
    780@242 MP
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  19. #894
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    I totally understand, because I also have some unfinished goals in gear. But right now it's hard to train in gear due to the lack of training partners. When I do decide to get back in it, I'll probably end up making trips to OBB to get my heavy squat and bench work in. But we'll see what happens when that time comes.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  20. #895
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    meet summary.

    weighed in yesterday at 11;00 decided not to cut this meet I was going 275. i weighed 264.9. s

    meet had 2 seesions i was to start lifting at 3: the pm session had 3 flights i was in the third flight i think we started warming up around 430

    opener : 640 felt ok 3 whites
    2nd : 680 felt ok 3 whites
    3rd : 705 3 whites probably the longest squat ever. i grinded the hell out of that thing 705 1/4 i wouldn't have gotten.

    bench: was a little nervous felt tired and rps has a bench command,press command and rack command. so something new
    opener : 425 3 whites felt heavy in hands but moved easy
    2nd : 455 3 whites again felt heavy but weight moved well
    3rd : 480 3 reds missed around 3 or 4brd level weight flew off of chest and ran out of gas.

    deadlift: i moved opener to 640 to give me 1800
    opener 640 3 whites left it out in front of me made it harder than it should have been
    2nd 705 3 reds i had this to the top and before the down command bar started to fall out of left hand and brought me forward. extremely pissed at this one.
    3rd 705 again 3 reds nothing left i got it to knee height and that was it.

    this meet ran very smooth and really it was pretty quick considering. i just don't think starting at 300 was a good thing for me. also the bench command i feel now makes the lift a little harder on the tris cause you have to look it out a second before you even start. maybe i could have made a smaller jump on dead to get alittle better total but at the time i was pretty tired and beatup and figured why waste the energy just shoot for the pr. it was the right call now regrets i was a second away from getting it.

    all in all 1800 total i never would have thought I could get that. i have come along way in the 3 1/2 years since powerlifting. my first raw total was 1415 back in sept 2008!!!!!
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  21. #896
    Old Lifter skiboy's Avatar
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    You did Great tim!!1
    That 705 squat was amazing had tobe the "World's longes Squat", lol!
    That new bench command is tough, and wonder why Gene even did that, since he was a bencher and if he had to do that (and his commands were long) I wonder i he would have ever gotten his 1000lb benchs. But his federation nuff said.
    the dead went up so easy it was was called down I think, or being called down just after you lost it.
    These Long meets are tough on the competitors. 3 years and almost 400lb increase is really good and remember you did not train raw all the time too, that is a big difference. You only started training raw this last year, right?
    Congrats Tim greatmeet!
    I'll tire to get up the vids today.
    Good Luck!
    Mike Ski

    Best Lifts
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    625/380/575

    Equipped
    810/610/600

  22. #897
    Moderator Brian Hopper's Avatar
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    Wow Tim, awesome job!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  23. #898
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    Squat and dead me

    Squat w/210 in chains ( we tried to keep them suspended throughout whole lift)
    Barx5
    145x5
    145 x 2 w/ chains
    235 x2 +c
    325x2 +c
    415 x2 +c
    505x2 +c
    595x1 +c
    I had to call it here. My back is fried from meet last week and jackhammering and finishing concrete all week and now training today I can barely stand up straight. I really can be pretty stupid sometimes. Anyway my technique was way off today especially the heavier the weight got. I need to sit back way more. Also briefs where tight as hell on my fat azz. Lots of ice and ibrupen today. Not sure what Monday will bring
    JERSEY IRON MEMBER
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  24. #899
    Old Lifter skiboy's Avatar
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    Tim you had a week from hell with work and this is the firs time you ar back in gear and the CNS is probably fired due to work. Next week will be bettr.
    Good Luck!
    Mike Ski

    Best Lifts
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    625/380/575

    Equipped
    810/610/600

  25. #900
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    bench me day
    barx10
    135x5
    225x3
    315x3
    405x3
    455x2
    475x1 (t+g pr)
    500x0 missed around 2 brd not too far off but far enough

    shirt on
    585x3 3brd
    635x3 3brd
    675x3 2brd
    765x1 2brd

    Ok considering i couldn't stand up straight yesterday or even this morning and the amount of back pain I'm extremely happy with tonite. Pr on raw touch and go. then 765 to a 2brd after not being in a shirt since october i'll take it.
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