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Thread: Tom183's Journal

  1. #1001
    Senior Member tom183's Avatar
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    30/10/12
    233.0 lbs

    Squat

    132x8
    176x6
    220x4
    254x2
    287x1
    320x1
    347x1
    380xfail
    380x1

    Dips

    BWx3
    BWx3
    against a doubled monster mini band
    BWx14
    against a doubled monster mini and a doubled micro mini
    BWx9
    BWx9

    Front Squat

    132x5
    220x2
    220+60 chains x 5
    220+60 chains x 5

    Overhead Triceps Cable Extension (rope)

    7 plates x 8
    14 plates+6 lbs x 12
    14 plates+6 lbs x 12

    Standing Single Leg Calf Raise (from a 5 inch block)

    BWx5
    BW+110x11

    Triceps Cable Pressdown (straight bar)

    14 plates+6 lbs x 13 drop set to 9 plates x 15

  2. #1002
    WBB Team Captain Coke's Avatar
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    Great integrity to complete the heavy squat single after the miss, moving on strong across the board!

  3. #1003
    Goals (kg) 272.5/165/305 HJP's Avatar
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    ever impressed with your front squatting. Especially after all the other heavy work before man, impressive!
    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

  4. #1004
    Senior Member tom183's Avatar
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    Thanks Terry and Hayden.

  5. #1005
    Senior Member tom183's Avatar
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    05/11/12
    233.8 lbs

    Dumbell Bench Press

    50x8
    61x6
    77x4
    94x2
    116x4
    116x4

    Kneeling Single Arm Cable Row

    10 plates x 8
    13 plates x 5
    17 plates x 2
    17 plates+47 lbs x 12
    17 plates+47 lbs x 12

    Incline Bench Press (~30 degrees)

    132x4
    209x9

    Plank

    BW+111 for 1 minute

  6. #1006
    WBB Team Captain Coke's Avatar
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    Fine day on the bench and all man.

  7. #1007
    Senior Member tom183's Avatar
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    Thanks Terry.

  8. #1008
    Senior Member tom183's Avatar
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    07/11/12
    234.0 lbs

    Leg Extension

    9 plates x 8
    12 plates x 5
    15 plates x 2
    18 plates +6 lbs x 17
    18 plates +6 lbs x 17

    Seated Leg Curl

    8 plates x 8
    11 plates x 5
    14 plates x 2
    17 plates x 16
    17 plates x 16

    Shrug (using 2 handle deadlift machine)

    44 per side x 8
    88 per side x 5
    110 per side x 2
    135 per side x 18
    135 per side x 16 drop set to 88 per side x 20

    45 Degree Back Extension

    BWx5
    BW+22x3
    BW+55x10
    BW+55x10





    Nursing a strained left groin muscle. Going to avoid squats, lunges and deadlifts for a week or so. Hopefully that will be enough for it to come good.
    Last edited by tom183; 11-07-2012 at 05:23 AM.

  9. #1009
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Taking some big DB's for a ride on the DB pressing. Solid leg an back session there too. Great work as always Tom!
    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. #1010
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by tom183 View Post
    Nursing a strained left groin muscle. Going to avoid squats, lunges and deadlifts for a week or so. Hopefully that will be enough for it to come good.
    That's the idea, have to play it smart and work around an injury or just take a short break altogether until the area is healed up...hope that all will be well real quick for you mate.

  11. #1011
    Senior Member tom183's Avatar
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    Thanks Hayden and Terry.

  12. #1012
    Senior Member tom183's Avatar
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    09/11/12
    233.8 lbs

    Lat Pulldown (medium width underhand grip)

    9 plates x 8
    12 plates x 5
    15 plates x 2
    18 plates x 15
    18 plates x 14

    Seated Dumbell OHP

    44x8
    55x5
    72x2
    90x8
    90x8

    Single Arm Lat Pulldown

    4 plates x 8
    8 plates+6 lbs x 13
    8 plates+6 lbs x 13

    Lying Dumbell Rear Delt Row

    22x8
    50x10

    EZ Bar Curl

    44x5
    88x12 drop set to 66x9 drop set to 44x12

  13. #1013
    THE 800 QUEST NickAus's Avatar
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    Liking your approach bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #1014
    JERSEY IRON Brian C's Avatar
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    Training looks solid Tom, great work!
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  15. #1015
    WBB Team Captain Coke's Avatar
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    Real nice, making plenty of strides.

  16. #1016
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Really got some strong shoulders there man. Awesome stuff
    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. #1017
    Senior Member tom183's Avatar
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    Thanks Nick, Brian, Terry and Hayden.

  18. #1018
    Senior Member tom183's Avatar
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    12/11/12
    234.2 lbs

    Dips

    BWx5
    BWx5
    against a doubled mini band
    BWx2
    against a doubled monster mini and a doubled micro mini
    BWx11
    BWx11

    Triceps Cable Overhead Extension (rope)

    7 plates x 8
    15 plates x 13
    15 plates x 13

    Triceps Cable Pressdown (straight bar)

    7 plates x 8
    15 plates x 14
    15 plates x 13

    Leg Extension

    9 plates x 8
    12 plates x 5
    15 plates x 2
    19 plates x 17
    19 plates x 17

    Seated Leg Curl

    8 plates x 8
    11 plates x 5
    14 plates x 2
    18 plates x 16
    18 plates x 15

  19. #1019
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Noticing that bodyweight still steadily increasing Tom!! Good stuff!
    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

  20. #1020
    WBB Team Captain Coke's Avatar
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    Good day with the effort Tom.

  21. #1021
    Senior Member tom183's Avatar
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    Thanks Hayden and Terry.

  22. #1022
    Senior Member tom183's Avatar
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    15/11/12
    233.9 lbs

    Bench Press

    132x8
    165x6
    198x4
    226x2
    249x1
    276x1
    reactive slingshot
    298x1
    original slingshot
    320x1
    maddog slingshot
    342xfail

    Bent Over Row (underhand grip)

    154x8
    226x5
    265x2
    309x8
    309x8

    Cable Crossover

    5 plates x 8
    11 plates x 12
    11 plates x 12

    Single Arm Dumbell Row

    79x6
    116x3
    154x10
    154x10

    Wide Grip Bench Press

    132x6
    176x3
    176+60chains x 8
    176+60chains x 8

    Single Arm Cable Bent Over Row

    11 plates x 6
    16 plates x 3
    17 plates+11 lbs x 10 drop set to 14 plates x 10

    Abdominal Bicycle Maneuvre

    1 set to failure

  23. #1023
    JERSEY IRON Brian C's Avatar
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    Very solid upper day! Where did you fail at on the 342?
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  24. #1024
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Big rowing!!! Back must be growing well
    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

  25. #1025
    WBB Team Captain Coke's Avatar
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    Good job throughout.

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