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Thread: Basement Dweller

  1. #426
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    Quote Originally Posted by CoCoa View Post
    Impressive day of training, incredible GMs!!
    Thanks Coke.

  2. #427
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    tuesday bwt. 244
    abs 6x15
    biceps 5x10
    ghr elevated 3x14

    lower back sore as hell from yesterdays session, good times!

  3. #428
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    wednesday
    rev. blue band cg
    PR=350
    135x10x2
    185x3
    add bands
    225x5
    245x3
    275x2
    295x2
    315x1
    335x1
    355xmiss

    nosebreakers
    95x15
    115x12

    Called it quits had to leave for sons award ceremony.Shitty session, rushed way to much to make anything count.
    Last edited by blong; 05-12-2011 at 04:18 AM.

  4. #429
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    thursday bwt:243
    squats w/preds and single ply suit (couldn't fit into double ply)
    PR=625
    135x10x2
    245x5
    add briefs
    335x3
    425x2
    515x1
    suit no straps
    565x1
    straps up w/knee wraps
    605x1
    655x1 30lb PR

    ghr elevated 4x15

    leg curls 2x14

    bb rows
    225x10
    245x8
    275x8
    135x15

    wide grip pulldowns
    3x10

    face pulls 5x15

    Probably was good for a grinder on 675 but only the wife to spot didn't want to press my luck. Should have 700 in the bag when i add the double ply suit, I've got one a size bigger comin because I am way to bloated for the one I have currently.... Feels good to redeem myself after last nights shitfest in the gym.

  5. #430
    WBB Team Captain Coke's Avatar
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    Wow, check out those amazing squats!!

  6. #431
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    Quote Originally Posted by CoCoa View Post
    Wow, check out those amazing squats!!
    Easy chief your makin me blush,lol. Seriously, thanks for the continued support Coke.

  7. #432
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    friday bwt:243
    abs 6x12-15
    rev. hypers 3x12
    bent over flyes 25x12x3
    panora press 3x20
    db timed bench 35x 1min. 30x1min.x2

  8. #433
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    sunday bwt:242
    raw bench w/manpon +chains (40lb)
    PR=280
    135x10x2
    185x3
    add manpon and chains
    225x3
    245x2
    265x1
    285x1 5lb PR
    290x1 missed by a whiska
    275x1
    275x1
    275x1

    db incline
    60x12
    70x12
    70x12
    60x15

    db rollbacks
    35x12x3

    panora press
    3x12-15

    bent over flyes
    25x15x3
    30x15

    face pulls 4x15

    Good session, real close on that 290 plus chains.

  9. #434
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    Beastly stuff there with the chains guy.

  10. #435
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    Quote Originally Posted by CoCoa View Post
    Beastly stuff there with the chains guy.
    Jus puttn in work. Thanks.

  11. #436
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    monday bwt:242
    Raw/2 hole rack pulls against greens and blacks (roughly 190-200 band tension at top/ 0 at bottom)
    PR=455
    135x10x2
    add bands
    135x5
    225x3
    315x2
    365x2
    405x1
    425x1
    465x1 10lb PR / real grinder
    365x1
    365x1
    315x1
    315x1

    seated camber bar gm's
    245x10
    265x10
    285x10

    ghr elevated +10 3x10

    db rows
    100x10
    120x10
    120x10

    cg pulldowns 3x10

    Nice session. That 465 on the rack pulls was the grinder from hell!

  12. #437
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    Quote Originally Posted by blong View Post
    That 465 on the rack pulls was the grinder from hell!
    No joke, killer shit there Brian.

  13. #438
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    Quote Originally Posted by CoCoa View Post
    No joke, killer shit there Brian.
    Thanks for the props Coke.

  14. #439
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    tuesday bwt:244
    abs 6x12
    biceps 5x10
    rev. hypers 3x10
    inverted rows 2x8

  15. #440
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    wednesday bwt:244
    rev green band floor press
    PR=345
    135x10x2
    185x5
    add bands
    225x5
    275x3x2sets
    315x1
    335x1
    350x1 5lb PR
    325x2
    325x1
    315x2

    nosebreakers
    115x10
    125x10
    135x9

    vbar pressdowns 3x25

    seated oh db press
    50x12x3

    db shrugs
    100x12x3

    band pull aparts 4x12

    Bench PR is an awesome thing. I usually see a good coorelation between the floor press and the shirted bench, we'll see in a few weeks if this holds true.

  16. #441
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    Quote Originally Posted by blong View Post
    Bench PR is an awesome thing.
    I am in total agreement with you man, lol.

  17. #442
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    Quote Originally Posted by CoCoa View Post
    I am in total agreement with you man, lol.
    PR's is what this whole game is about.

  18. #443
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    Thursday bwt:243
    raw squats
    PR=500
    135x10x2
    225x5
    315x3
    365x2
    405x2
    455x2
    add knee wraps
    495x1
    515x1 15lb PR
    no wraps
    425x2
    425x2

    yoke bar gm's
    185x10
    185x10
    205x10

    ghr elevated +10 2x12

    bb rows
    225x8
    245x8
    265x8

    wide grip pulldowns 3x10

    TKE (warming up) 3x15

    Front of my left hip absolutely killing me today, weird cause frequently my hip troubles are in the back and the sides. Chalk a new sore joint up. A little disappointed in my raw squat, I was expecting about 525 but with the hip pain not around I might have been able to squeeze another 10 lb. out of the broken down joints. Good session!
    Last edited by blong; 05-19-2011 at 04:50 PM.

  19. #444
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    Friday bwt:243
    abs 6x12-15
    triceps 3x20
    db press for time 25x1min. 2sets
    bent over flyes 25x15/ 20x20x2

  20. #445
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    I understand you got banged up a little, manily due to some sort of balancing issue with the stance, but you were clearly on the mark for the desired 525 raw squats...you rocked the 515s regardless.

  21. #446
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    Quote Originally Posted by CoCoa View Post
    I understand you got banged up a little, manily due to some sort of balancing issue with the stance, but you were clearly on the mark for the desired 525 raw squats...you rocked the 515s regardless.
    Working on the basics.

  22. #447
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    sunday bwt:242
    raw 2 brd
    135x10x2
    185x5
    add 2brd
    225x3
    245x2
    275x2
    295x1
    315x1
    335xmiss by a hair
    295x2
    295x2
    295x2
    removed boards
    225x10

    db incline
    70x10x2

    db incline flyes
    30x10x2

    vbar pressdowns
    2x15

    3brd cg
    185x12x2

    db shrugs
    70x15
    90x15

    face pulls 2x15

    Probably good for about 330 on the raw 2brd. Concentration was a little off as my son has the flu and was dealing with him in between sets.

  23. #448
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    monday bwt:242
    rev green band deads w/single ply suit
    135x15
    225x5
    315x2
    add suit no straps
    405x2
    455x1
    straps up
    495x1
    545x1
    585x1
    605xmiss badly mid shin
    495x2

    howlings pull
    225x5x3sets

    ghr elevated +10 2x12

    db rows
    100x8
    120x8
    130x8

    cg pulldowns 3x10

    Feeling overtrained may need to schedule an active deload on the calendar somewhere. Never missed 605 that badly on rev band pull. Productive afternoon anyway.

  24. #449
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    Good job with the back-to-back efforts bro.

  25. #450
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    Quote Originally Posted by CoCoa View Post
    Good job with the back-to-back efforts bro.
    Steady and slow wins the race, Right?

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