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Thread: My road to the 2011 Ohio Police and Fires Games Powerlifting Meet (June 16th)

  1. #26
    Wannabebig Member paleopower's Avatar
    Join Date
    Feb 2011
    Location
    Ohio
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    2-20-11 ME Bench

    General Warmups

    Reverse Blue Band Bench
    245x8
    295x3
    335x3
    385x1
    425x1
    445x1
    475x1
    515x1 to 3 board --Needed some spotter help
    475x1
    475x1 to 2 board

    Close Grip Bench
    Bar + Green Band x8
    95+ Green Band x6
    95+ Green Band+60# chain x4
    95+ Green Band+ 120# chain x3

    DONE @ Muscleheads

    Drove home, got some grub and headed to local gym with the Mrs for round 2

    Standing DB Military
    40x8
    60x6
    75x4
    85x2

    DB Front Raises
    15x12
    25x10
    30x10

    DB Lateral Raises
    20x12
    25x12
    30x10

    Weighted Cable Crunches
    140x25
    170x15
    200x16

    Weighted Cable reverse Crunch
    50x15
    70x15
    90x12

    Helped the Mrs with her squat workout and accessories on legs

    DONE

  2. #27
    Wannabebig Member paleopower's Avatar
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    Feb 2011
    Location
    Ohio
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    2-21-11 Tricep

    At the firehouse today, so just a quick and simple tricep blast with little rest between sets

    Incline Tate Press
    20x15
    25x15
    30x12
    35x12
    40x10
    45x10
    55x4

    JM Press
    45x12
    65x10
    85x7
    85x6

    Close Grip Bench
    45x15
    115x10
    135x10
    155x10

    DONE

  3. #28
    Wannabebig Member paleopower's Avatar
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    Feb 2011
    Location
    Ohio
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    2-22-11 ME Squat

    4 inch Cambered Bar Squats
    45x12
    135x8
    185x6
    225x3
    275x2
    315x1
    365x1
    405x1
    425x0--Bombed this,,went nice and deep, just could not get outta the hole.
    345x1x5

    GHR
    BWx6
    10x6
    25x6
    35x4

    Standing Leg Curl( single leg)
    45x8
    60x8
    75x8

    Good Mornings
    135x10
    185x5
    185x5---Lower back was feeling it, so I stopped here

    Seated Cable Row
    100x10
    130x8
    160x6
    200x6
    230x5

    DONE

  4. #29
    Wannabebig Member CZERWIEC's Avatar
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    Feb 2010
    Location
    Michigan
    Posts
    12
    Enjoying the thread, what happened?

  5. #30
    Wannabebig Member paleopower's Avatar
    Join Date
    Feb 2011
    Location
    Ohio
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    0
    Moved my log over to Propower.....

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