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Thread: thecityalive is dead meat

  1. #976
    mrelwooddowd Patz's Avatar
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    Nice squat!!
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    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  2. #977
    Rob Schilke | GFX Designer thecityalive's Avatar
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    DE Upper

    Bench+Short Minis
    =30 second rest=
    135+SM x3
    135+SM x3
    135+SM x3
    135+SM x3
    135+SM x3
    135+SM x3
    135+SM x3
    135+SM x3

    Weighted Chins
    30x8
    30x8
    30x6 + 2 BW
    BWx8

    Pec Fly Machine
    110x10
    130x8
    150x6
    170x6
    170x6

    Supinated BB Rows
    185x8
    185x8
    185x8
    185x8

    I miss DE work on the bench. Even with the band tension, still felt quick. This particular pec fly machine I was using was newer and didn't have any pain performing the movement. Good. In and out today. Felt like I was lifting in Vietnam or something.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  3. #978
    Rob Schilke | GFX Designer thecityalive's Avatar
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    DE Lower

    Deadlift
    135x5
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3

    Front Squat
    225x5
    225x5
    225x5
    225x5

    Hip Raise
    245x6
    245x6
    245x6
    245x6

    GHR
    40x8
    40x8
    40x8
    40x8

    Seated Calves
    90x20
    140x20
    140x20
    140x20

    Patz: Thanks bud, I'll bring the cam next time.

    Squats were low as fawwwk. Stomach is tight, nice to hammer out one of my favorite lifts. Glute-ham raises are feeling solid. Progressively adding more weight. Using those straight curl bars makes things a lot easier.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  4. #979
    THE 800 QUEST NickAus's Avatar
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    Solid work, great stuff!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #980
    Rob Schilke | GFX Designer thecityalive's Avatar
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    ME Upper

    Bench
    135x8
    185x5
    205x3
    225x2
    225x1
    225x1
    225x1
    205x5

    Weighted Dips
    50x6
    60x6
    60x6
    60x5

    Wide Grip Pull-Ups
    25x5
    25x5
    BWx10
    BWx10

    Strict Press
    95x10
    95x8+2
    95x7+3

    Hammer Press
    55x10
    65x8
    65x6
    64x4

    No Money Curls
    5x20
    5x20
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  6. #981
    Rob Schilke | GFX Designer thecityalive's Avatar
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    ME Lower

    Block Pulls - 5" from knee
    135x5
    225x5
    315x5
    365x3
    =belt=
    405x3
    455x2
    495x2
    515x1 - PR

    Bulgarian Squats
    185x5
    185x5
    185x5
    185x5

    Sit Ups
    3 sets of 20

    After watching some of my deadlift videos, I noticed that the mid/high shin area was a sticking issue with my pulls. 515 was easier than I thought it was going to be, but I certainly had more in the tank. Decided to hold back for another day. These pulls, like all of my recent training, have been conventional. I think I will tackle some sumo work when I deadlift heavy next to address those issues.
    Last edited by thecityalive; 07-16-2013 at 01:46 AM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  7. #982
    WBB Team Captain Coke's Avatar
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    Great with those pulls, really gaining ground dude.

  8. #983
    mrelwooddowd Patz's Avatar
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    Yeah no shit. Really goin full steam now.
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    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  9. #984
    Senior Member Invain's Avatar
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    Solid training in here.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  10. #985
    Rob Schilke | GFX Designer thecityalive's Avatar
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    DE Lower

    Sumo Squat
    135x6
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3

    Sit Ups
    10#x20
    25#x20
    25#x20

    Leg Extensions
    190x8
    230x8
    210x8

    Coke, Patz, Nick: Thanks for the support, all. Mind on target, eyes to the horizon.

    Kind of a funky week for training. Missed my DE Upper day due to a loaded work day. Went longboarding from 22:30 to 01:38 last night. How's that for conditioning? Surprised I had solid depth with the sumo squats. 225 feels fairly quick.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  11. #986
    Senior Member GazzyG's Avatar
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    Big pulls, broslice!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  12. #987
    mrelwooddowd Patz's Avatar
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    Good work. I need to find my horizon..lol
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    http://http://www.wannabebig.com/for...83#post1766083

  13. #988
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Thanks guys. Taking this week off to recover from portfolio updating and interviews. Did some yoga today for an hour. Less for the conditioning, more for the hot female ass.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  14. #989
    THE 800 QUEST NickAus's Avatar
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    Looking good!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #990
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Front Squat
    135x5
    225x5
    275x2 +miss
    275x2
    315xmiss
    225x5
    225x5

    Leg Curls
    90x8

    Elliptical
    5 mins - max incline

    Knee is locked up today, going past ~90 makes either my hamstring or something deeper click. Happens when I either run long distances or longboard for a long time. Makes sense since I helped run a longboarding non-profit event Sunday. Oh well. Took my body's cues and was in and out today.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  16. #991
    Senior Member GazzyG's Avatar
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    Front squats looking strong nonetheless.

    Good call in not pushing it, though.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  17. #992
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Bench
    135x8
    205x6
    205x6
    205x3
    185x6
    185x3
    185x3
    135x10

    Chins
    30x8
    30x6
    30x5+1BW
    30x2+2BW

    VBar Row
    180x6
    180x6
    180x6
    180x6

    EZ Bar Curls
    90x6
    90x6
    90x6
    90x6

    Knee is feeling better. It was just tight from longboarding. Know how to Rx it now. No big deal. Maybe it was the two weeks away from doing upper body stuff, but man, do I feel weak as hell. Gotta stay with it!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  18. #993
    WBB Team Captain Coke's Avatar
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    Clearly managing well Rob, stay on it.

  19. #994
    mrelwooddowd Patz's Avatar
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    Good stuff. Did you really jump 70lbs between set 1 and 2? I can't do that on anything. 20 is the most I ever jump and it's always 10 on bench.
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    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  20. #995
    Rob Schilke | GFX Designer thecityalive's Avatar
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    (Last week)
    DE Sumo
    135x6
    225x3
    225x3
    275x3
    275x3
    275x3
    275x3

    Hex Deadlift
    3ppsx6
    3ppsx6
    4ppsx6
    4ppsx6
    4ppsx6

    GHR
    40x6
    40x6
    40x6
    40x6
    40x6

    Sit Ups
    25x10 x4 sets

    (Sunday)
    Superhero 5k -Walled Lake
    29:52 // 9:38M Pace

    Patz:Yes, I really jumped 70 pounds on the bench from set 1 and 2. Figured I'd save the fatigue and just crank shit out.

    Completely forgot to update last week Thurs and Friday. Friday, I missed my ME upper day, but supplemented with some makeshift WOD at home.

    Considering I don't run...ever, I'm cool with a 29:52 5k time (especially as my first timed 5k race). I don't really plan on being an endurance athlete, but it was an interesting challenge. Inspiring to see a 76 year old with a sub 5 min mile pace (he got 2nd overall).
    Last edited by thecityalive; 08-05-2013 at 11:33 AM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  21. #996
    Senior Member GazzyG's Avatar
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    Great work, Rob, especially with the run!

    And yeah, it's truly humbling when you see an old timer pull off something crazy like that, lol.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  22. #997
    Rob Schilke | GFX Designer thecityalive's Avatar
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    ME Bench
    95x5
    135x5
    185x3
    225x3
    235x1
    245x miss (3 board)
    225x2

    Dips
    60x8
    60x8
    60x8
    60x6
    BWx6

    Bent-over Row
    205x6
    205x6
    205x6
    205x6
    205x6

    Wide Grip Pull-ups
    BWx8
    BWx8
    BWx8
    BWx7

    Pec Fly Machine
    160x6
    180x6
    180x6
    200x6

    DB Shrugs
    90s x20
    90s x20
    90s x20

    235 on the bench was quicker than expected. No assist. Pure explosion. Was definately in the zone for that one. 245 fell short - perhaps train impartials and further develop lock out strength and 250 will be mine again. Keeping at it. Small gains are big victories.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  23. #998
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Squats
    135x5
    225x3
    =wide=
    25x3
    225x3
    275x3
    275x3
    225x3
    225x3
    225x3

    RDL
    225x6
    225x6
    225x6
    225x6

    Pull Through
    180x8
    180x8
    180x8
    200x8

    Leg Curls
    110x6
    130x6
    130x6
    150x2 130x4

    Calves
    400x20 x4
    (10 strict + 10 non)

    DE squatting seems fast right now. Loving the wider stance. Found my Merrells (thought I lost them on the highway as I was airing them out under my trunk window) after two weeks. Mixing it up this week as far as order is concerned. I love ME lower days, so it should give me something to look forward to at the end of the week. Talking to a potential employer up North Thursday, may have to get an impromptu workout in somewhere.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  24. #999
    mrelwooddowd Patz's Avatar
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    I think under 30 for someone's first 5k is great. That was my goal the first time, and my #1 goal always is no walking..lol.

    From what I've seen in the 6 races I've done the 40+ runner's prime can last a loooong time. I get whipped by at least one guy 60+ every time. Those guys running sub 20 minutes is really inspiring. It inspires me to not look at the leader board..lol
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  25. #1000
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by thecityalive View Post
    Talking to a potential employer up North Thursday
    No doubt you are the best candidate, good luck!!

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