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Thread: Energy Legs!

  1. #2351
    WBB Team Captain Coke's Avatar
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    Nice job throughout Thomas.

  2. #2352
    Senior Member Invain's Avatar
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    What's 'RE bench'?
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  3. #2353
    A gallon a day, everyday! ThomasG's Avatar
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    Thanks Terry.

    RE=Repetition effort.

    Today's WOD
    4 round
    200m run
    10 pullups
    20 double unders
    10:32

    Pullups and dubs were solid but my running is such shit. I need to start putting in a few miles a week.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  4. #2354
    A gallon a day, everyday! ThomasG's Avatar
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    DE lower
    295+60chainsx2x10
    All sets were paused in the hole for two seconds.

    Olympic squat ass to grass
    300x5x5

    Belt Squat
    x20
    x15
    x20

    KB Swings
    55x15
    55x15
    55x15

    Reverse Hyper
    x10
    12
    x15
    x15
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  5. #2355
    A gallon a day, everyday! ThomasG's Avatar
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    DE Deads
    Speed pulls

    315x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2

    SSB
    265x8
    270x8
    275x10

    The blob

    x12
    x12
    x12

    Cat back rows
    x12
    x12
    x12

    Reverse Hyper
    x10
    x15
    x15

    Tabata
    Airdyne
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  6. #2356
    A gallon a day, everyday! ThomasG's Avatar
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    RE Bench

    CG Bench

    205x12
    205x12
    205x12

    Incline DB Bench
    55x15
    55x18

    Band fly's

    x15
    x15
    x15

    OH Press
    95x8
    105x8
    105x10

    Tri ext
    x25
    x25
    x25
    x25

    800m run-3:40-Fast jog pace.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  7. #2357
    Senior Member Invain's Avatar
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    I want a reverse hyper so damn bad.

    Strong benching man.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  8. #2358
    A gallon a day, everyday! ThomasG's Avatar
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    I can't imagine not having a reverse hyper. Ha kinda... Well see how all this CG work transfers over.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  9. #2359
    A gallon a day, everyday! ThomasG's Avatar
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    MetCon

    3 min amrap
    3 power cleans#135
    6 push ups
    9 squats

    Rest 1 min repeat for a total of 4 times. Score=total reps

    Score=245

    Hardest part was the god damn body weight squats lol! Lactic acid build up got gnarly on those and I had to break the 9 up in to 5 and 4.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  10. #2360
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    more than a round a minute at that is awesome
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  11. #2361
    A gallon a day, everyday! ThomasG's Avatar
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    Thanks. Lower back was kinda tight today too. Which slowed me down a little on the power cleans the last two rounds. Here's a video from today.

    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  12. #2362
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Killswitch Engage will get anyone through a metcon. Good stuf (again)
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  13. #2363
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    Great work Thomas! Who's the fat kid sucking wind in the background

  14. #2364
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    Your crossfit stuff seems to pretty much be full body workouts. How does this affect your muscle recovery for your heavy lifting? I did some similar stuff back before it was called crossfit and although I got really lean doing it I didn't make progress as far as strength goes. I've been thinking about changing things up to get a bit more over all athleticism, but I don't want to kill my powerlifting.

  15. #2365
    A gallon a day, everyday! ThomasG's Avatar
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    It negatively affects my strength. I was definitely stronger when I was 220 fat and out of shape. It doesn't negatively affect it too much though I only do two metcons a week then usually some cyclical cardio 2x/week. For example tomorrow is my heavy squat day. I'll feel the bodyweight squats and powercleans a little bit that I did today. But that's the tradeoff..... I train with a strength bias buts it definitely not my only concern.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  16. #2366
    A gallon a day, everyday! ThomasG's Avatar
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    My current goals is a 1400lb raw total while crossfitting. I think I could go 510 squat, 540 deadlift, 350 bench.

    ME Deads
    135x5
    225x5
    315x1
    365x1
    405x1
    455x1
    490x1
    500x1


    Definitely not the strongest I've been but I'm also at a lighter body weight and in much better shape all around.

    Front Squats
    315x3
    325x3
    325x3

    Conventional deadlift
    315x17-Touch and go. I need to work on these to get better at crossfit Wods. Most of the time sumo is not allowed. Im curious to see if I could do the 21-15-9 DL/box jump workout from regionals unbroken If I went at it fresh.

    Did some toes to bar and dubs skills work.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  17. #2367
    Senior Member Invain's Avatar
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    Good stuff in here.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  18. #2368
    Senior Member
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    I bet once you get used to the added work your maxes will climb back up past where they were, even at the lower body weight. Hopefully we'll put on another APF comp next year where you can total 1450-1500

  19. #2369
    WBB Team Captain Coke's Avatar
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    Seen a crossfit comp vid the other day, that stuff is killer. Not surprised to see you take on that type challenge while aiming towards the goals you have set forth your next comp.

  20. #2370
    A gallon a day, everyday! ThomasG's Avatar
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    Thanks guys!

    Yesterday MetCon
    400m sled drag #160
    25 pushups
    15 burpee bumper jumps
    25 wall balls no squat#20

    7:32. Felt okish about this. The sled pull was shit though. I need to get in some heavy sled work been neglecting that and it shows in my 400m time.


    Some speed squats from today. Did 9x2 all reps pauses 315+40chain.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  21. #2371
    WBB Team Captain Coke's Avatar
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    Outstanding technique and form with the squats, looks great!

  22. #2372
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Holy hell you are retaining a nice portion of your strength while adding this metcon work. Nice. How is your ME conventional pulls in comparison to sumo? I know sumo is your preferred stance...
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  23. #2373
    A gallon a day, everyday! ThomasG's Avatar
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    Quote Originally Posted by Coke View Post
    Outstanding technique and form with the squats, looks great!
    Thank, Terry! Form on squats is one of my strong points.

    Quote Originally Posted by thecityalive View Post
    Holy hell you are retaining a nice portion of your strength while adding this metcon work. Nice. How is your ME conventional pulls in comparison to sumo? I know sumo is your preferred stance...
    My conventional is shit. I'd guess its around 475.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  24. #2374
    A gallon a day, everyday! ThomasG's Avatar
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    Back to westside. The cube didn't work for me. I don't think its a bad program but I rely on speed work for my numbers big time. I am naturally not a brute strength lifter but am able to compensate for being explosive. Only doing speed work once every 3 weeks on each lift isn't for me.

    ME Lower
    Front Squat

    345+126chain-PR!
    https://www.youtube.com/watch?v=ZsNVG1ZKhHk

    225+126chainx5
    245+126chainx5

    Deadlift- Conventional touch and go
    315x10
    315x12
    315x15

    Ghetto GHR's
    x12
    x12
    x12
    x12

    Back ext

    25x20
    25x20
    25x20
    25x20

    Reverse hyper
    x12
    x12
    x12
    x12

    EMOMx5
    Wall Ball 10' 20lbs
    Last edited by ThomasG; 07-02-2013 at 08:34 PM.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  25. #2375
    Moderator joey54's Avatar
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    You may have had a double on that squat. Training looks terrific. Assume your business continues to grow as well?


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

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