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Thread: Basement Dweller

  1. #126
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    Quote Originally Posted by StLRPh View Post
    excellent work on the squat PR and good job getting a respectable total in the books
    Thanks man.

  2. #127
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    Quote Originally Posted by CoCoa View Post
    I always say that the benching or pressing sets are the first to go after dropping some pounds.

    Did great all around at the meet, props on all those numbers dude!!
    Totally agree,losing weight has always effected my pressing movements, I should have known better but i guess I am hard headed. It won't happen again.

  3. #128
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    Tuesday 11/16/10
    abs 6x10-15
    rev. hypers 3x12
    leg curls 2x15
    biceps 4x10-12

  4. #129
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    wednesday 11/17/10
    jm press w/ez curl bar
    105x12x3
    115x10x2

    tate press 50x10x14

    standing db press oh
    35x15x4

    db shrugs no straps
    70x15
    90x15x3

    bent over rev. flye
    25x12-15x5

    face pulls 3x15

    No big movements today just accessory work. Start squattin again tomorrow, probably a little early since the meet this past weekend but oh well I can't stay away. Lol.

  5. #130
    WBB Team Captain Coke's Avatar
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    Nice job for both days man, keeping on the move.

  6. #131
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    Quote Originally Posted by CoCoa View Post
    Nice job for both days man, keeping on the move.
    Jus' another day in the basement.

  7. #132
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    Thursday
    11/18/10 Raw squats
    135x10
    225x5
    315x2
    375x5x5 roughly 75% of raw max

    camber bar stiff leg GM
    185x10
    205x10
    225x10

    ghr 3x10-12

    bb rows 185x12
    205x10
    215x10x2

    wide grip pulldowns 3x12-15

    old school on the squats for awhile, working 5x5 adding 10 weekly.

  8. #133
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    11/19/10
    abs 6x10-12
    face pulls 3x15
    green band pressdowns 3x15
    Some more lower back stretching. I am trying to loosen up my lower back to improve my bench arch before March, Right now my arch is laughable to say the least. I am going to start benching with a 20 lb. hex head dumbbell under my lower back and gradually move up to hopefully increase my arch. Using the dumbbell instead of the foam roller to allow for zero compression on my spine instead the pressure will be on the sides directly over the top of the hex heads.

  9. #134
    WBB Team Captain Coke's Avatar
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    Good deal on tweaking your arch for the bench, dig the old schools squats and all too.

  10. #135
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    Quote Originally Posted by CoCoa View Post
    Good deal on tweaking your arch for the bench, dig the old schools squats and all too.
    Ever now and again I like to go back to old school basics to improve the foundation. Thanks for stopping in Coke.

  11. #136
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    sunday 11/21/10
    rev. blue band+chains bench
    added 20 lb. db under lower back for arch
    barx20
    135x10
    135x5
    185x3
    225x3
    added rev. blues
    275x3
    315x3
    335x2.5 barely missed third rep
    added 40 lb. total chains+rev. blues
    275x5
    285x3
    295x3

    incline db
    70x10
    90x7 I think this is some kinda PR
    70x10

    db flyes 30x10
    35x10x2

    incline tates
    30x15
    35x15x2

    v bar pressdowns 3x12-15

    db shrugs no straps
    70x15
    90x15
    100x12

    face pulls 3x12-15

    Lower back is definately feelin the effects of stretching and arching, I guess it will take some time to get conditioned. Stability seems to be an issue when arching this much on the bench, further evidence my upper back needs work. Added a couple of upper back excercises to my session today for extra work. Still managed to finish in an hour and a half, not to bad. Body weight is around 240 today, I will keep it there for a month or two then blow up like a blowfish closer to March.
    Last edited by blong; 11-21-2010 at 10:18 AM.

  12. #137
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    Quote Originally Posted by blong View Post
    Body weight is around 240 today, I will keep it there for a month or two then blow up like a blowfish closer to March.
    this made me lol
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  13. #138
    GFH Lones Green's Avatar
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    15 weeks out!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  14. #139
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    Quote Originally Posted by Lones Green View Post
    15 weeks out!
    It's gonna be a blast!

  15. #140
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    Monday 11/22/10
    2 hole rack pull/mid shin against double bands
    Green bands+ Black bands=210 total band tension at top
    greens only (75 total at top)
    135x10
    135x10
    added black bands (135 total at top)
    135x5
    225x5
    315x3
    365x2
    405x1
    440x1

    seated camber bar GM's
    245x10
    275x8x2 sets

    back ext.w/ camber bar 3x10-12

    db rows 110x8x3sets

    cg pulldowns 4x10-12

    Grip smoked after that much band tension on the rack pulls. DB rows were very hard to finish without straps.

  16. #141
    WBB Team Captain Coke's Avatar
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    Fine back-to-back efforts guy.

  17. #142
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    Quote Originally Posted by CoCoa View Post
    Fine back-to-back efforts guy.
    Just put'n in work. Thanks.

  18. #143
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    tuesday 11/23/10
    abs 6x10-12
    biceps 4x10-15
    ghr 4x10-12
    treadmill 20 min. 1.18 miles-dreamin' about the up coming turkey day feast. Although I must admit I have lately formed a healthy food blister in the mid torso area. All that much more bounce in the bottom of the squat, I guess!
    Last edited by blong; 11-23-2010 at 02:25 PM.

  19. #144
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    Wednesday 11/24/10
    floor press against green bands
    bands about 60-65 lbs. total at top
    added bands
    barx20
    135x10
    135x5
    185x3
    205x3
    225x3
    245x2
    260x1
    270x1 PR
    245x3

    jm press ez curl bar
    115x10
    125x10x2

    strght bar pressdowns 3x12

    seated oh bb press
    135x10
    155x10
    165x10

    front delt raises 25x10x3

    bent over flyes
    25x15
    30x15
    35x12
    30x12

    band pull aparts/ small red band 3x15

    I think the weight gain has settled in nicely. Hello pressing PR!

    Finally got my first double ply squat suit today. It is a used Metal Ace Pro Squatter. Holy crap there is a world of difference in the single ply and double ply material. Start playing around with it tomorrow.

  20. #145
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    congrats on the PR, sounds like the extra helpings at dinner have translated into strength gains
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  21. #146
    WBB Team Captain Coke's Avatar
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    Solid floor presses and all man.

  22. #147
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    Quote Originally Posted by CoCoa View Post
    Solid floor presses and all man.
    Thanks Coke

  23. #148
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    thursday 11/25/10
    playn with my new toy, Double ply Metal Ace suit. Picked up a used size 48 which is the same size I wear in single ply and I had a couple of those altered to be tighter. But this bad dude is tight as hell in the leg openings and the guy I bought it from said he wore it at 205 and I weigh 240 currently, ouch!
    135x10x2
    225x5
    315x1 suit no straps no where near depth
    405x1 closer on depth
    495x2 got forward on the second rep
    545x1 about an inch from hitting depth according to side spotter

    camber bar gm stiff legged
    225x10x3

    bb rows 205x10x3

    wide grip pulldowns 3x10

    For some reason I was absolutely whipped after squatting with that suit on. I guess because hitting depth was so hard it really takes alot out of you going down and coming up. I will work with it again before I make any decisions whether to alter the leg openings or not. I could only imagine the suit with briefs and the straps up would be one mean animal.

  24. #149
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    Friday 11/26/10
    Abs 6x10-15
    Rev. Hypers 3x12
    Face pulls 3x15
    Treadmill 20 minutes 1.26 miles
    Do some more lower back stretching tonight for the bench arch.
    Last edited by blong; 11-26-2010 at 02:33 PM.

  25. #150
    WBB Team Captain Coke's Avatar
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    Good deal on picking up that suit, made good work with it too dude.

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