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Thread: Adrian Training Log

  1. #51
    Primal Power Systems
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    09-16-10

    ME Bench day


    Normal warmup
    135x30
    225x10
    315x10
    405x2
    495x1
    shirted up
    585x5 2brd
    675x3 1brd
    715x1 full range x2

    Straight bar overhead Kennellys
    3x12

    Kettle bell shoulder presses
    3x10

    Kettle bell tricep
    3x10

    Shoulder press
    1x30

    one minute session hitting tire with sledge hammer



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    Adrian Larsen-
    711lbs bench single ply
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  2. #52
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    9-23-10

    MAx Effort bench

    Going raw today

    bench
    135x30
    225x10
    315x10
    405x5
    495x2
    3brd added
    525x3
    605x1

    Incline press
    315x10x3

    shoulder press
    405x3x5

    Front shoulder raises while laying on incline bench
    35x8x3

    JM Presses
    3x10

    tricep hammer
    3x10

    Dips
    1x28


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    Adrian Larsen-
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    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
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  3. #53
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    9-25-10

    Grip work

    T-bar lat pulls
    3x10

    seated low to high pulls
    3x10

    rear delts
    3x10

    shrugs dumbells
    3x30

    Hammer Curls
    3x8

    ice
    home
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  4. #54
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    09-29-10

    Max Effort Bench

    Grip/ Normal Warmup

    Bench
    135x30
    225x10
    315x10
    405x5
    495x3
    3brd
    585x2x3

    Incline bench
    315x8x3

    Front shoulder raises
    3x10

    Seated shoulder presses
    3x3

    Tricep pushdowns
    3x12

    Rear delts
    3x18

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    AT LARGE NUTRITION

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    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  5. #55
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    10-02-10

    DE day

    Bench
    no weights just bands

    Purple 3x5

    purple/green 3x5

    blue/green 3x5

    Kettle bell presses
    3x8

    Tricep overhead kettlebells
    3x6

    Overhead presses with tire
    3x30

    3 one minute sessions sledge hammer hitting tire.

    sled drag

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    Adrian Larsen-
    711lbs bench single ply
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    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  6. #56
    Senior Member
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    great raw work.
    Best raw meet lifts
    Squat:765 with wraps. / 700 raw with out wraps
    Bench: 525
    Deadlift: 755
    Total: Raw with wraps: 2000. with out wraps: 1925

    Best lifts Equipped
    1050, 840, 715. Total: 2605

    Representing AtLarge Nutrition and EliteFTS

  7. #57
    Primal Power Systems
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    Quote Originally Posted by ScottYard View Post
    great raw work.


    Thank you sir.
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  8. #58
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    10-14-10

    So I just took a week off. Only because I had a busy week at work. Now this really worked out for me I came back strong.

    ME Bench

    Normal warmup

    Bench
    135x30
    225x10
    315x10
    405x5
    495x2
    525x1
    555x1
    605x2 2brd
    all raw work

    Incline dumbell bench
    100x10
    130x5
    180x1/2

    Tricep burnouts


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    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  9. #59
    Primal Power Systems
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    10-16-10

    DE DAY

    AT EPC

    Normal Warmup

    bench
    135x10x5
    add two thin bands
    5 sets of three different grips three reps

    shoulder presses

    front shoulder raises with kettlebells

    sledge hammer to tire for timed sets


    ICE
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    ALN SUPPS
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    Opticean
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    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  10. #60
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    10-21-10

    Max Effort

    Very bad day not sure what happened but shoulder really sore so I didnt push it.

    Normal Warmup

    Bench
    135x30
    225x10
    315x10
    405x1 really sore
    405x2 really really sore so called it moved on

    Front delt raises

    Rear Delts

    Band stretches

    ICE
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    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  11. #61
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    10-23-10`\

    Doing back today because of bad ME day on Thursday

    Lat Pulls

    Bent over rows

    Low cable cross overs

    Shrugs

    Front and side shoulder raises

    rear delts

    Light Knee ext ( sore right knee for last 3 weeks trying to work through it)


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    Adrian Larsen-
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    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  12. #62
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    11-10-10

    Still resting had new baby on 10-30-10 trying to keep up on sleep. I will be competing in the Vics Powerhouse comp this weekend in Newport. Will post after comp. This is a raw bench plan on opening at 500 then 535 and hope to hit comp pr 560
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  13. #63
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    Comp

    Opeaner changed to 473 little pain in left shoulder and forearm during warmup

    Opeaner 473 got it
    2nd- 507 got it
    3rd- 540 missed
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  14. #64
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    11-17-10

    Max Effort

    Normal Warmup

    Bench
    135x30
    225x10
    315x10
    405x1
    shirted up single ply katana
    495x5 3brd
    585x3 3brd
    665x3 3brd

    Front shoulder raises dumbells
    40lbsx3x10

    Incline machine
    315x18
    315x17
    405x13

    Kennellys
    55lbsx3x8

    JM
    55lbsx3x8

    Tri hammers
    55lbsx3x10


    Home
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    OPticean
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    Fish oil
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    Nitor
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  15. #65
    Primal Power Systems
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    11-20-10

    DE day

    Speed benching
    green bands for warmup

    Green and Blue
    8sets of 5 of two brd of foam

    3 sets of 10 of two brd

    JM Presses

    Kettlebell Tris (Kennellys)

    Hammers

    Front shoulder raises

    Band tri stretch


    ICE
    HOME

    ALN SUPPS

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    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  16. #66
    A gallon a day, everyday! ThomasG's Avatar
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    What are Kennelly's?
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    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
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  17. #67
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    Quote Originally Posted by ThomasG View Post
    What are Kennelly's?


    You may have a different name for them but this is what Kennellys are! http://www.youtube.com/user/bps72#p/u/51/fDiZFIOlN6w
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  18. #68
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    11-25-10

    Thanksgiving Back and shoulder day

    Lat pulls

    Low to High Pulls

    Rows

    Shoulder press machine

    front raises working from 25lbs db's to 60's doing 5 reps each jumping 5lbs each set

    rear delts

    shrugs


    ALN Supps
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    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  19. #69
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    12-08-10

    Man I have been super busy with putting together the charity event I had to miss a couple training sessions.

    MAx effort

    bench
    Normal warmup
    135x30
    225x10
    315x10
    405x5
    495x5
    shirt up single ply katana
    585x3 3brd
    675x3 3brd
    795x1 2brdx2

    Tricep work

    Rear delt work

    ALN SUPPS

    Fishoil
    Nitrean
    Opticean
    Creatine caps
    ETS
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  20. #70
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    12-11-10

    Charity Event

    this event went awesome. We ran a strongman comp and a bench press at the same time. We raised over 3,000 bucks for the Doernbecher Childrens Hospital.
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  21. #71
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    12-16-10

    Max effort bench

    Normal warmup

    bench 135x30
    225x10
    315x10
    405x5
    495x3
    shirt up single ply katana
    3brd
    605x3
    675x3
    745x1 out of the groove full range

    reverse bands raw benching
    445lbs with mini bands
    3 sets of 12

    front rasies with kettle bells

    rear delts with bands

    kennellys

    home
    ice

    aln supps
    nitrean
    opticean
    creatine caps
    fish oil
    ets
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  22. #72
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    12-18-10

    Back and speed bench


    Speed bench with bands
    3x3x3 3 different hand grip close med wide 3 reps and 3 sets with each


    Reverse hyper

    Seated pulls

    pullups

    bent over rows

    shrugs


    home
    ice

    aln supps
    nitrean
    fish oil
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  23. #73
    Primal Power Systems
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    I took the week of christmas off. Only doing Cardio preparing for Christmas dinner which I ate way to much.
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  24. #74
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    12-31-10

    ME workout. ( Just to be noted half of my team failed to show up )

    Normal warmup

    135x30
    225x10
    315x10
    405x5
    495x2
    shirt up single ply katana
    585x5
    685x3
    785x1

    Raw
    565x1
    335x15

    Gym closed due to new yr
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  25. #75
    Primal Power Systems
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    1-01-11

    Back shoulder

    warmup

    Shoulder press


    front / side raises

    hammer curls

    tricep pushdowns

    rear delt machine

    low to high pull

    shrugs


    Ice
    home
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

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