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Thread: Basement Dweller

  1. #376
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    Thursday bwt: 240
    raw ass squats
    135x10x2
    225x5
    315x3
    365x2
    405x8 rep PR

    bb rows
    135x15
    185x12
    205x12
    135x15

    abs 7x12-15

    Probably could've got 10 on 405 if I really killed myself but this is suppose to be a deload week. Had to get at least one PR this week!

  2. #377
    WBB Team Captain Coke's Avatar
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    Seeing you reppin' 4pps squats is quite impressive!!

  3. #378
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    Quote Originally Posted by CoCoa View Post
    Seeing you reppin' 4pps squats is quite impressive!!
    Just another day in the dungeon. Thanks Coke.

  4. #379
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    Friday
    face pulls 4x15
    panora press 4x15

    back at it for real Sunday.

  5. #380
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    Sunday
    raw bench rev. blues (setup outside of the plates)
    PR=375
    135x10x2
    185x8
    225x5
    275x3
    315x2
    335x1
    355x1
    365x1
    375xmiss
    335x1
    335x1
    335x1

    db flat bench
    100x8
    100x8
    60x15

    band pushups 2x12

    nosebreakers
    115x10
    125x10x2

    3brd cg
    185x10
    205x10
    205x10

    db shrugs
    100x12x3

    face pulls 3x12

    Missed on the bottom of the 375, got a bump from the spotter and pressed on through. Still seeing that weakness off the chest. Good session back at the grind.
    Last edited by blong; 04-17-2011 at 04:38 PM.

  6. #381
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    Monday bwt:242
    dead against double blues (tension roughly 140 at top)
    PR=445
    135x10x2
    225x5
    add bands
    225x3
    275x2
    suit no straps
    315x1
    365x1
    straps up
    405x1
    425x1
    445xmiss
    365x1
    365x1
    365x1
    straps down
    315x1

    seated gm w/camber bar
    245x10
    265x10
    285x12 rep PR?

    ghr 3x12

    db rows
    100x10
    120x10
    120x10

    cg pulldowns 3x10-12

    Missed at the knees on 445, not enuff ass in the lockout. Smoked when done.
    Last edited by blong; 04-19-2011 at 12:14 PM.

  7. #382
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    Tuesday 4/19/11
    abs 6x12-15
    biceps 3x10
    band gm's 3x15-20

  8. #383
    WBB Team Captain Coke's Avatar
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    Killer stuff all around, make no mistake

  9. #384
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    Quote Originally Posted by CoCoa View Post
    Killer stuff all around, make no mistake
    Thanks for the props.

  10. #385
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    Wednesday bwt: roughly 240 scale down
    rev. green floor press
    PR=345
    135x10x2
    185x5
    add bands rev.
    225x5
    245x3
    275x2
    315x1
    335x1
    350xmiss
    315x2
    315x1
    315x1

    db rollbacks 35x12x4

    3brd cg
    185x12
    205x12
    205x12
    135x25 for the hell of it.

    seated oh bb press
    135x10
    155x10
    175x10

    bb shrugs
    225x20
    275x10
    315x8

    face pulls 4x12

    Missed 350 on the floor press about half way up.The weight at least felt manageable but just not enough in the lockout yet. Good session
    Last edited by blong; 04-20-2011 at 05:46 PM.

  11. #386
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    Thursday
    camber soft box squat + chains (roughly 40lb) single ply bottoms
    PR=455 hard box
    135x10x2
    225x5
    add chains
    225x3
    275x3
    suit bottoms
    315x3
    365x2
    405x2
    425x1
    465x1 PR
    475x1 20 lb PR
    405x2

    camber gm's
    185x10
    225x10
    225x10

    GHR elevated 2x12

    bb rows
    225x8
    245x8
    245x8
    135x20

    wide grip pulldowns
    3x10-12

    Felt like crap before hand and PR'ed? The body is so unpredictable, I've felt really good before and be weak as hell, makes no sense. Good session and I'll take it.

  12. #387
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    Great job with the new PR.

  13. #388
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    Quote Originally Posted by CoCoa View Post
    Great job with the new PR.
    Thanks Coke

  14. #389
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    Friday
    abs 6x12-15
    tricep pressdowns 3x20
    face pulls 3x15

  15. #390
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    sunday
    raw bench w/ chains and manpon
    135x10x2
    185x3
    added manpon and chains (40lb)
    185x3
    225x3
    245x2
    265x1
    280x1
    285xmiss at bottom
    245x3
    245x2
    225x4
    225x5

    db flat bench
    100x8
    100x8
    60x15

    db flyes 30x10x2

    3brd cg + greens (75-85 at top)
    135x10
    135x10
    135x10

    vbar pressdowns
    2x12

    db shrugs
    100x12
    100x12
    120x10

    bent over flyes
    25x12
    30x10
    30x10

    Missed 285 at the bottom of the stroke, got a bump and pressed on through, definately see a trend in my raw bench.

  16. #391
    WBB Team Captain Coke's Avatar
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    That is some fine training Brian.

  17. #392
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    Quote Originally Posted by CoCoa View Post
    That is some fine training Brian.
    Thank you sir

  18. #393
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    monday
    block pulls from mid shin w/ single ply suit
    PR=515
    135x10x2
    225x3
    suit bottoms
    315x2
    straps up
    405x2
    455x1
    495x1
    525x1 PR

    seated gms w/camber bar
    265x8
    275x8
    295x8

    db rows
    60x20
    120x10
    130x8

    ghr elevated + 10
    2x12

    cg pulldowns 3x10

    Volume a little low cause I was pressed for time, plus doin yard work today.

  19. #394
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    Workout is ace guy, like the pulling.

  20. #395
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    Quote Originally Posted by CoCoa View Post
    Workout is ace guy, like the pulling.
    Thanks for staying tuned.

  21. #396
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    Tuesday
    Abs 6x15-20
    biceps 5x10
    ghr elevated 3x10

  22. #397
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    wednesday
    rev blue band cg/2 brd
    PR=355
    135x10x2
    185x5
    225x3
    245x3
    275x2
    add bands
    315x1
    335x1
    345x1
    365x1
    370x1 15 lb PR

    nosebreakers
    125x10
    135x8
    95x20

    panora press 3x12-15

    seated oh db press
    50x12x3

    db front raises 20x12x3

    bentover flyes 30x10x3

    band face pulls 3x15

    Really good session, my shoulders and elbows felt like crap but did feel strong today? Finally a PR that should carryover nicely to the shirt.
    Last edited by blong; 04-27-2011 at 05:05 PM.

  23. #398
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    Wow, props on the PR bro.

  24. #399
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    Quote Originally Posted by CoCoa View Post
    Wow, props on the PR bro.
    Thanks Coke

  25. #400
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    Thursday
    Raw/yoke bar/soft box squat against blues (tension roughly 90-100 at top)
    PR=385
    135x10x2
    225x3
    275x2
    315x2
    335x2
    365x1
    385x1
    405x1 15LB PR
    315x2
    315x2
    315x2

    yoke bar gms
    185x8
    205x8
    205x8

    back ext w/camber bar 2x12

    bb rows
    185x12
    205x12
    225x12

    wide grip pulldowns
    3x10-12

    Fast paced, productive afternoon in the gym. Doesn't hurt also another PR!

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