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Thread: Covpride's log

  1. #226
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    DE upper

    5 min elliptical
    5 min warm up with 5lb plates, side laterals, front laterals, and swings like i've seen done with indian clubs.

    Speed Bench - Straight weight
    barx20
    95x3
    95x3
    135x3
    135x3
    150x3
    150x3
    160x3
    160x3

    Rolling DB Extensions
    30x10
    25x10
    25x10
    25x10

    Rear delt raises
    20x10
    15x10
    15x10

    Face Pulls
    50x10
    40x10
    40x10
    40x10

    Feeling the squats from yesterday, Tried to keep everything fairly light and will be upping the volume probably next week on all days, but DE days for sure.
    Last edited by covpride; 06-22-2011 at 04:37 PM.

  2. #227
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    DE Lower

    5 min elliptical

    Speed box squats against choked efs light bands. Actually sat back on the box today unlike the "box" squats from earlier this week lol
    barx3
    barx2
    barx2
    95x2
    95x2
    95x2
    95x2
    135x2
    135x2
    135x2
    155x2
    155x2
    155x2

    Speed pulls, conventional, straight weight
    135x3
    135x2
    135x2
    185x2
    185x2
    185x2
    225x2
    225x2
    225x2

    Leg press/calf press
    2platesx10 LP
    2platesx10 CP Still sore, so dropped the weight.
    1platex10 LP
    1platex10 CP
    1platex10 LP
    1platex10 CP

    Leg Curls
    50x10
    65x10
    65x10

    Felt good and fast on the squats, made sure to sit back this time. Speed pulls weren't so great at first, the last set felt real fast, think i might have figured out some form issues. Hadn't been leaning back enough, arching hard enough, and needed to focus on pulling back more than up. The last set things came together pretty nicely.

  3. #228
    Moderator Brian Hopper's Avatar
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    Solid sessions going on!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  4. #229
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    Thanks Brian, today wasn't so great for me lol.

    ME Bench

    5min elliptical

    barx20
    95x5
    135x3
    185x2 add wrist wraps
    205x2 add belt
    225x2
    245x1
    275x0 So bummed, i hit 300 at the meet in february. I have a lot of work to do to hit at least a 315 bench by the meet in 8 weeks. I think I can do it though, got my training set, just got to keep getting rest, and eating right.

    Rolling DB ext
    20x10
    20x10
    20x10

    DB Bench
    30x20
    30x20
    30x20

    Face pulls
    50x10
    50x10
    50x10

    Seated Rows
    135x10
    135x10
    120x10
    105x10

    Kind of bummed and mad at the same time. This last month off really hurt my bench, have to buckle down for sure.

  5. #230
    Moderator Brian Hopper's Avatar
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    I wouldn't worry about it. You took a month off because you were sick, so im sure it took a toll on your body. Don't let it get in your head and just move on to the next session.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  6. #231
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    Quote Originally Posted by Brian Hopper View Post
    I wouldn't worry about it. You took a month off because you were sick, so im sure it took a toll on your body. Don't let it get in your head and just move on to the next session.
    Thanks Brian, I don't plan on letting it get in my head. If anything it'll motivate me to work harder.

  7. #232
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by covpride View Post
    If anything it'll motivate me to work harder.
    There you go!!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  8. #233
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    5 min stretching

    ME Box Squats (against efs light bands, choked)
    bar x 5
    bar x 5
    stretch a little more
    135x3
    135x3
    225x2
    275x1
    315x1

    Squats (bands still used)
    335x1
    225x5

    Leg Press (2 plates total) with calf press
    LPx10
    CPx10
    LPx10
    CPx10
    LPx10
    CPx10

    Leg Curls
    95x10
    95x10
    95x10

    Leg raises
    3x10

    Squats felt good today, don't feel I've lost much strength. I think I'll be able to PR at the meet for sure.

  9. #234
    Moderator Brian Hopper's Avatar
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    Nice squatting!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  10. #235
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    Thanks Brian, was a good session for me. I'll be training 4 days a week, feeling good, and things are on track, so I shouldn't have anything interrupt my training going forward.

  11. #236
    Moderator Brian Hopper's Avatar
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    How many more weeks till the meet?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  12. #237
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    7 weeks out, not a long time to try and make up ground, but its what I got to work with lol.

  13. #238
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    5 min elliptical

    5 min warm ups, 5lb plates, swings, front and side raises, stretching.

    Speed bench against short efs mini bands
    bandsx10
    bandsx10
    95x3
    95x3
    95x3
    115x3
    115x3
    115x3
    135x3
    135x3

    DB Press/Rolling DB extension - Did these with light weight 20lb dbs, would do DB presses then straight into a set of rolling db ext.
    20x10 DBP
    20x10 RDBE
    20x10 DBP
    20x10 RDBE
    20x10 DBP
    20x10 RDBE

    Rear Delt raises
    20x10
    15x10
    10x10

    Face Pulls
    30x10
    30x10
    30x10

    Rope tri press downs
    30x10
    30x10
    30x10

    This one goes out to Lones, trying to up my volume, still probably like half what he does lol. Was a good session, everything felt fast on bench, probably do similar assistance work on ME bench day this week, keep it light and higher volume. Then start to up the weight and volume next week a bit.

  14. #239
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    5 min elliptical
    5lb plate swings and front raises.

    ME Bench against short efs monster mini bands
    barx10
    barx10
    95x3
    135x2
    185x2
    205x1 had to grind it out a bit at the top.
    215x0 got this about half way up and it just stopped lol.
    185x2
    135x5

    DB Presses
    40x15
    40x15
    40x15

    Rolling DB ext.
    30x10
    20x10
    20x10

    Seated Rows
    135x10
    135x10
    120x10

    Face pulls
    50x10
    40x10
    40x10

  15. #240
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
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    Solid sessions!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  16. #241
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    Thanks Brian, the bench session felt a little better this week. Hoping I can catch up on it some in the next few weeks.

  17. #242
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    5 min elliptical

    Me Lower

    Rack pulls against quad mini bands, mid shin.
    Barx5
    barx5
    95x2
    135x1 add belt
    185x1
    205x1
    225x1
    275x1
    225x1 tore a damn calous, should have left well enough alone.

    Good mornings
    135x1
    135x1
    135x1

    Hip adduction
    85x10
    85x10
    85x10

    Hip abduction
    100x10
    100x10
    100x10

    Leg raises
    3x10.

  18. #243
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    10 min elliiptical

    ME Bench - Pin press from chest
    135x5
    185x5
    205x5
    225x3
    245x2
    255x1
    275x1 (20lb PR) Stoked on this, made me feel much better about my bench. I'm good for a PR for sure, just have to train bench smart, have two more weeks after this week, then a deload week as that is meet week.

    DB Bench
    70x10
    70x10
    55x10

    Tri press with rope ext.
    50x10
    40x10
    40x10
    30x15

    Chest supported rows
    180x10
    180x10
    180x10

    Seated Rows
    135x5, was a bit much, so I dropped weight as I didn't want to use all arms.
    105x10
    90x10
    75x10

  19. #244
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    Didn't have time for to get to the gym, so just hit the fitness center at work. Just to get some blood moving and into my chest, tris and back.

    db bench
    40x10
    40x10
    40x10
    40x10

    Seated rows
    60x10
    60x10
    60x10

    rope ext tri press
    30x15
    30x20
    30x20
    30x20

    Face pulls
    40x10

    Twists
    40x10
    40x10.

    That's it, this week is going to be just 2 ME days and what I did today. Deadlift Sat, then 4 days a week the next 2 weeks, and then 4 light days the week of the meet, maybe more if i need some steady state cardio to help drop a bit more weight.

  20. #245
    Moderator Brian Hopper's Avatar
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    Good job on the PR!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  21. #246
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    Thanks Brian!
    10 minutes elliptical

    ME Squats
    Barx5
    135x5
    185x3
    225x2
    275x2
    315x1
    365x1 add knee wraps
    405x1 20lb PR

    Rack pulls just below knees against quad minis
    Barx5
    135x3
    185x2
    225x1
    275x1
    315x0 was on the way to a 40lb PR and my grip failed me.
    Today was the first day using wraps, hit the 405 nice and smooth, was way stoked.

  22. #247
    Moderator Brian Hopper's Avatar
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    Strong PR!!! Start working on that grip
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  23. #248
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    I know Brian, I need to start throwing in some more grip work for sure.

  24. #249
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    Warm up was front, side, rear lateral raises with 10lb plates, and some foam rolling.

    ME Bench - Pin press from chest
    95x5
    135x5
    185x3
    225x2
    245x2
    275x1
    225x5

    DB Bench
    75x10
    60x10
    45x10

    Tri press with rope ext.
    90x10
    90x10
    70x10
    70x10

    Chest supported rows
    180x10
    180x10
    180x10

    Seated Face pulls
    75x10
    60x10
    45x10

  25. #250
    Moderator Brian Hopper's Avatar
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    Nov 2008
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    How many more weeks till the comp?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

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