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Thread: Basement Dweller

  1. #76
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    wednesday 10/13/10 bwt. 237
    rack lockouts hole #10
    135x10x2
    225x5
    275x5
    315x5
    350x5
    360x5
    365x3
    315x10
    315x8

    3 brd. close grip
    225x8
    225x9
    245x5

    tate press
    50x12
    60x12
    65x10

    standing bb oh press
    barx15
    135x10
    135x10
    135x9

    black band shrugs 3x12-15

    face pulls 4x12

    left shoulder in front killing me today. feels like someone sticking an ice pick in the front joint........NICE!

  2. #77
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    thursday 10/14/10 bwt. 236
    single ply squat / triples
    135x10x2
    225x5
    315x3
    added suit no straps
    405x3
    455x3
    straps up
    495x3
    added knee wraps
    515x2 had three but racked it and don't know why, WTF!
    added rev. blue bands/minus 0 at top -minus 50 at bottom
    545x3

    GHR 3x10-12

    blue band gms 3x20

    bb rows 225x8x3sets

    cg pulldowns 3x10-12

    Not to bad considering one of my sons gave me some kind of sinus/crud infection. And my left hip was killing me, just another day.

  3. #78
    WBB Team Captain Coke's Avatar
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    Fine stuff back-to-back dude, like those numbers.

  4. #79
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    Quote Originally Posted by CoCoa View Post
    Fine stuff back-to-back dude, like those numbers.
    Trying to finish strong for meet in November but life is challenging me right now.

  5. #80
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    friday 10/15/10
    abs 4x10-15
    green band pressdowns 3x12
    band pull aparts 3x10-15

    still got the sinus crud today,things are starting to drain though.

  6. #81
    GFH Lones Green's Avatar
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    Let me know if you need help in November, I'll be at that meet
    23 years old
    6'3, 308 lbs

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

  7. #82
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    Quote Originally Posted by Lones Green View Post
    Let me know if you need help in November, I'll be at that meet
    May need a hand-off for the bench, just depends on who shows up, you know how it goes. Thanks for the offer big man.

  8. #83
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    sunday 10/17/10 bwt. 236
    single ply shirt/ singles /1 brd.
    bar x20
    135x15
    135x6
    185x5
    225x3
    added 2 brd.
    275x1
    added shirt
    315x1 3brd/2brd.
    1brd. from here on
    335x1
    355x1 5lb. pr
    365x1 15lb. pr
    375x1 25 lb pr
    no brd.
    335x1 needed about half inch more to touch

    flat db press
    80x15x2sets
    90x10

    band pushups 2x15

    cg 3 brd. raw
    225x6
    205x8x2sets

    v-bar pressdowns 3x15

    Bench continues to go well. Don't konw why I have so much problem touching weight to my chest at home but then get to a meet and it is not an issue, must have something to do with my bench setup as I have noticed the ones at the meets tend to be a little lower to the ground which really helps with leg drive and stability. Based on the recent numbers in training I believe i will open at 325 then go to 340 and then 350-365 neighborhood for my third attempt.

  9. #84
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    congrats on the PR, looks like you are peaking nicely
    "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

  10. #85
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    10/18/10 monday bwt. 237
    dead against double blues/ 140 total band tension at top
    135x10x2
    225x5
    added double blue bands from here on
    225x5
    suit no straps
    315x3
    straps up
    365x1
    405x1
    430x1 5 lb pr

    ghr 3x12

    rev. hypers 3x12-15

    db rows
    90x12x2
    110x10

    wide grip pulldowns 3x12-15

    I usually don't like to take 5 lb pr's on the deadlift but I will take it right now.

  11. #86
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    Quote Originally Posted by StLRPh View Post
    congrats on the PR, looks like you are peaking nicely
    We will see about the peaking on Nov. 13th.

  12. #87
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    i didn't realize your meet was that far away...
    "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. #88
    WBB Team Captain Coke's Avatar
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    Nice new PRs with the deads and benching.

  14. #89
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    Quote Originally Posted by StLRPh View Post
    i didn't realize your meet was that far away...
    only a couple more weeks of real work then back off and deload, then it's go time.

  15. #90
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    Quote Originally Posted by CoCoa View Post
    Nice new PRs with the deads and benching.
    thanks

  16. #91
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    tuesday 10/19/10
    abs 6x10-15
    biceps 3x10

  17. #92
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    wednesday 10/20/10 bwt. 236
    rev. green band floor press
    barx20
    135x10
    185x3
    added bands
    225x3
    245x3
    275x2
    295x2
    315x1
    335x miss
    315x3 cuz i was pissed off after miss on 335

    3brd. 225x8x3sets

    rope overhead tricep ext. 3x12-15

    seated oh bb press
    155x10
    175x10
    185x6 triceps smoked on this last set

    bb shrugs 225x15 no straps
    315x12 w/straps
    405x8

    face pulls 4x12-15

    Floor press isn't going so well. partially because the front of my left shoulder has been giving me a fit lately. Going to get one of the engineers at work to help make a safety squat bar to see if i can take some of the pressure off my shoulders when squatting. He made me a rackable camber bar which i love but it doesn't take that much pressure off the shoulder joint like i thought it would.
    Last edited by blong; 10-20-2010 at 09:16 PM.

  18. #93
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    thursday 10/21/10
    meet squats/ single ply suit + knee wraps
    barx20
    135x10x2
    added briefs
    225x5
    suit no straps
    315x3
    405x2
    straps up
    495x1
    added knee wraps
    515x1 meet opener
    550x1 2nd attempt
    585x1 PR
    600X1 PR

    ghr 3x12

    back ext.w/ camber bar 2x12

    bb rows
    185x10
    205x10
    225x10

    wide grip pulldowns 3x12

    Right on course. Depth might have been high on 600 but spotter said it looked good so I am calling it.
    Last edited by blong; 10-21-2010 at 06:05 PM.

  19. #94
    WBB Team Captain Coke's Avatar
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    Impressive PRs with the squats!! - getting the custom made safety squat bar would be sweet.

  20. #95
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    Quote Originally Posted by CoCoa View Post
    Impressive PRs with the squats!! - getting the custom made safety squat bar would be sweet.
    Thanks Coke. Yeah having access to engineers and great welders is definately a plus.

  21. #96
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    friday 10/22/10 bwt. 235
    extra work
    abs 6x10-20
    tricep pressdown w/green band 3x15
    bent over db flyes for upper back 3x15
    Last edited by blong; 10-22-2010 at 11:10 AM.

  22. #97
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    Sunday 10/24/10 bwt. 236
    single ply bench to chest
    barx20
    135x10
    185x5
    225X5
    Added 2brd.
    275x2
    added single ply katana
    315x1 3brd. then 2brd.
    325x1 1brd.
    no brds.
    340x1 1/2 in. from touching
    355x1 1/2 in. from chest (i'm pissed now)
    365x1 touched chest finally

    db press
    100x9
    100x8
    100x8

    band pushups 2x12-15

    strght bar pressdowns 3x12-15

    v bar pressdowns 3x12-15

    Still struggling with that area between a 1 brd and the chest but as long as it doesn't show up at the meet I am not going to worry about it to much. It hasn't in the past so i am going to say I am ready. Next week 3rd attempt to a 3brd and 2nd to a 2brd and opener to a1brd then done till meet time. Maybe one other raw session for simple blood flow.
    Last edited by blong; 10-24-2010 at 01:59 PM.

  23. #98
    GFH Lones Green's Avatar
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    The last inch is always the trickiest!
    23 years old
    6'3, 308 lbs

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

  24. #99
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    monday 10/25/10
    deadlift
    135x10x2
    225x5
    suit no straps
    315x3
    straps up
    405x3
    405x3

    db stiff leg w/ blue band
    60x12x3sets

    ghr 2x12

    db rows
    110x10
    120x10
    130x8

    cg pulldowns 3x12

    Backed off today and let the CNS rest.

  25. #100
    WBB Team Captain Coke's Avatar
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    Fine pressing sets and pulling bro.

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