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Thread: Tom183's Journal

  1. #576
    Senior Member tom183's Avatar
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    Nice pull n push day, Tom.
    Always on a nice roll, must be well pleased with it all.
    Thanks GazzyG and Coke

    Reps increasing on the DB Bench, nice!
    Thanks HJP. I was surprised how much a 6lb jump has cut my reps back by. Hoping to get back to the 7-8 rep range at this weight.

    Love the heavy dips!!! Great work on the squats. Strong bench accessory today too.
    Thanks Brian. A long way to go if I'm ever going to catch your dips though.

  2. #577
    THE 800 QUEST NickAus's Avatar
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    Solid upper work there bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #578
    Senior Member tom183's Avatar
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    28/01/12
    226.9 lbs

    Bulgarian Split Squat (in 2 handle deadlift machine)

    44 per side x 15
    44 per side x 15

    Leg Extension

    9 plates x 20
    9 plates x 20

    Seated Leg Curl

    15 plates x 18
    15 plates x 18

    Deadlift (same machine)

    44 per side x 5
    88 per side x 3
    110 per side x 3
    132 per side x 3
    154 per side x 1
    176 per side x 1
    198 per side x 3



    Have decided to do a session in a commercial gym every once in a while from now on. No bar for deadlifts sucks but access to a leg extension and leg curl machine makes up for it and is something I think my lower body training will benefit from.

  4. #579
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice to get a few machines in the mix every now an again.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  5. #580
    WBB Team Captain Coke's Avatar
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    Like the different approach man.

  6. #581
    Senior Member tom183's Avatar
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    Thanks Nick, HJP and Coke.

  7. #582
    Senior Member tom183's Avatar
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    31/01/12
    227.0 lbs

    Chin-ups (rotating handles) superset with close neutral grip lat pulldown

    BWx10 then 11 plates x 12
    BWx8 then 11 plates x 12

    Seated Dumbell OHP

    39x8
    55x5
    66x2
    80x11
    80x10

    EZ Bar Curl

    100x11
    100x10 drop set to 66x8

    Reverse Pec-deck

    11 plates x 15
    11 plates x 15

    Swiss Ball Crunch

    BW+33x23
    BW+33x23

  8. #583
    WBB Team Captain Coke's Avatar
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    Damn, session is outrageous to say the least.

  9. #584
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Mate big work. DB overhead always strong man
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  10. #585
    Senior Member tom183's Avatar
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    Thanks Coke and HJP.

  11. #586
    Senior Member tom183's Avatar
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    04/02/12
    225.9 lbs

    Squat

    132x8
    198x5
    243x3
    287x1
    add briefs
    331x1
    364x1
    392x1
    419x1
    add medium reverse bands
    452x1
    474x1

    Dips

    BWx5
    BWx5
    add slingshot
    BW+47x5
    BW+92x5
    BW+138x5
    remove slingshot
    BWx20

  12. #587
    Goals (kg) 272.5/165/305 HJP's Avatar
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    How's the slingshot feel on dips? Nice squats too bro
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  13. #588
    WBB Team Captain Coke's Avatar
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    Great focus with the squats and dips bro.

  14. #589
    Senior Member tom183's Avatar
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    Thanks Coke.

    How's the slingshot feel on dips? Nice squats too bro
    Thanks HJP. It feels good. Really takes some stress off the joints.

  15. #590
    Senior Member tom183's Avatar
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    08/02/12
    226.7 lbs

    Bench Press

    132x8
    198x5
    243x3
    265x2
    add slingshot
    276x2
    287x2
    303x2

    Bent Over Row

    143x8
    226x5
    254x2
    287x8
    287x8

    Incline Dumbell Bench Press (~30 degrees)

    97x10
    97x10

    Single Arm Row

    146x15

    Plank

    BW+79 for 1 minute

  16. #591
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Solid Benching, how'd the heavy sets feel?

    Your Bent Over Row is a big one bro, solid!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  17. #592
    WBB Team Captain Coke's Avatar
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    Good job throughout Tom.

  18. #593
    Senior Member tom183's Avatar
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    Thanks Coke.

    Solid Benching, how'd the heavy sets feel?

    Your Bent Over Row is a big one bro, solid!
    Thanks HJP. They felt really good. I was surprised at how much the slingshot helps off the chest. Not something I'll be doing all that often without a spotter though.
    Last edited by tom183; 02-10-2012 at 01:11 AM.

  19. #594
    Senior Member tom183's Avatar
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    10/02/12
    226.3 lbs

    Bulgarian Split Squat (in 2 handle deadlift machine)

    55 per side x 15

    Leg Extension

    10 plates x 20

    Seated Leg Curl

    16 plates x 20

    Deadlift (same machine)

    55 per side x 5
    88 per side x 3
    121 per side x 3
    165 per side x 1
    201 per side x 3

  20. #595
    Goals (kg) 272.5/165/305 HJP's Avatar
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    High reps in there! Legs would've been pumped!!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  21. #596
    WBB Team Captain Coke's Avatar
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    Looking real nice dude.

  22. #597
    Senior Member tom183's Avatar
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    Thanks HJP and Coke.

  23. #598
    Senior Member tom183's Avatar
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    13/02/12
    226.6 lbs

    Chin-ups (rotating handles) superset with close neutral grip lat pulldown

    BWx10 then 12 plates x 12
    BWx9 then 12 plates x 12

    Smith Machine Zydrunas Press

    22 per side x 8
    39 per side x 5
    50 per side x 12
    50 per side x 11

    EZ Bar Curl

    100x12
    100x10 drop set to 66x8

    Reverse Pec-deck

    12 plates x 15
    12 plates x 15

    Swiss Ball Crunch

    BW+33x24
    BW+33x24

  24. #599
    Senior Member GazzyG's Avatar
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    Great sessions all round, Tom! Particularly liking the Squats and Dips.

    How's the Z-Press faring for you?
    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

  25. #600
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Love that chins to pull down superset. Nice
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

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