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Thread: A new level -- Powerlifting Log

  1. #201
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    5/8

    bench. just worked on form to see what I retained from last week. one funny thing was the Gold's benches are shorter, so I couldn't lock my knees on them like I did at Iron Sport. But I did the setup as I was shown and my leg drive was waaay better.

    135# x 5; 185# x 3; 245# x 3; 255# x 3 x 2 easy
    with long pause 185# x 5 x 2

    SSOHP 145# x 3; 135# x 5; 135# x 3

    overhead tricep press

    20 min cardio

  2. #202
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    So I had to work in San Diego this week. I was excited to find a gym to work out at. I found it after walking probably five miles in my chucks and started working out and didn't feel right, I called it. That night, I got a fever so bad I was shaking violently. I spent the whole week sick, managed to work the whole time, but was miserable and spent most of my free time in bed. A real shame because San Diego seems like a very cool city and the La Jolla area was pretty incredible too. I'm still a bit off an occasionally running a mild fever, and my guess is I've lost 10 lbs or so. It's going to take a little while to recover from this.

    Anyway, I found the meet at which I'm going to compete this year, which is September in Bordentown, NJ through WNPF.

  3. #203
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    5/21

    First time liftting in about two weeks since my bout with sickness. So kept it light at home today to get back up to speed.

    DL 135# x 5; 185# x 5; 225# x 5; 275# x 5 x 3
    Shrugs 275# x 10 x 3
    BOR 135# x 10 x 3
    band hip abduction 10 x 3
    hammer curls 35#s x 8 x 3

  4. #204
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    5/23
    again, keeping it light. My BW has dropped to 184! Sheesh.

    long pause bench: 185# x 5 x 3
    SSOHP: 135# x 5 x 3
    circuit:
    face pull 200# x 10 x 3
    rope tricep press 85# x 10 x 3

  5. #205
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    5/25 35 min cardio

    5/26 all light, concentration on form/depth
    squat 135# x 5; 225# x 5; 275# x 5 x 3
    GM 185# x 10 x 3
    circuit:
    hip abduction stack x 10 x 3
    SCA ? x 10 x 3
    calf raises

  6. #206
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    5/29 randomness

    DL 135# x 5; 225# x 3; 315# x 2; 365# x 5 x 2
    shrugs 315# x 10 x 3
    BOR 185# x 5 x 3
    standing cable abs stackx10x3
    preacher curls

  7. #207
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    5/31
    more form work. felt nice and tight
    bench w/ long pause 135# x 5; 185# x 3; 205# x 5 x 3
    strict standing OHP 145# x 3; 145# x 5 x 2
    circuit:
    face pulls 200# x 10 x 3
    rope tricep press ?? x 10 x 3
    front shoulder raises: bar x 10 x 3

  8. #208
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    6/2

    form work. focused on getting each rep below parallel.

    squat 135# x 5; 225# x 5; 315# x 5 x 3
    GMs 205# x 10 x 3
    leg raises BW x 10 x 3
    30 min cardio

  9. #209
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    6/9

    long pause/form work bench -- felt very easy and dialed in. Form work I've been doing is definitely going to make a difference.
    135# x 5; 185# x 5; 225# x 5 x 3
    SSOHP 135# x 5 x 3
    dips BWx10x3
    tricep presses ??x10 x 3
    30 min cardio

  10. #210
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    6/11 40 min cardio

    6/12
    squats -- focus on sinking them deep
    135# x 5; 225# x 5; 315# x 3; 345# x 5 x 2
    GMs
    205# x 10 x 3
    Standing cable abs stack x 10 x 3

  11. #211
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    6/13 30 min cardio

    6/16
    DL 135# x 5; 225# x 3; 315# x 3; 385# x 3; 405# x 3 x 3
    chinups neutral grip BW x 5 (unassisted); BW x 10 x 2 (assisted)
    30 min cardio

  12. #212
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    6/17 1/2 hour cardio

    6/18
    bench with long pause
    135# x 5; 185# x 3 x 2; 235# x 5; 245# x 4; 235# x 4 Not too bad for long paused. Felt very easy regardless.
    SSOHP 135# x 5; 145# x 3; 155# x ummm no; 135# x 3
    tricep stuff
    Last edited by andhen2003; 06-18-2013 at 05:25 PM.

  13. #213
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    6/19 30 min cardio 6/20 30 min cardio

    6/23 deep squattin', form work
    sq 135# x 5; 225# x 5; 315# x 3; 365# x 5 x 3

    circuit:
    hip abuduction stackx12x3
    hip adduction ??x12x3
    quad extensions ??x12x3

    30 min cardio

  14. #214
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    6/25 30 min cardio / ab work (traveling for work)

  15. #215
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    6/27
    at home
    SLDL 135# x 5; 225# x 5; 275# x 5 x 3
    BOR 135# x 10; 145# x 10; 150# x 10
    hammer curls 35#s x 10 x 3
    sit ups

  16. #216
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    6/30

    bench 135# x 5; 185# x 3; 225# x 2; 250# x 5 x 2 (easy)
    long pause 250# x 3; 185# x 5
    dips BW x 10 x 3
    shoulder flyes 25#s x 12 x 3
    triceps
    1/2 hour cardio

  17. #217
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    7/3 30 min cardio
    7/4 40 min cardio
    7/5 squats
    sq 135# x 5; 225# x 3; 315# x 2; 355# x 1; 390# x 3 x 4
    GM 185# x 10; 205# x 10; 215# x 10
    standing cable abs ?? x 10 x 3

  18. #218
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    7/6 30 min crdio

  19. #219
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    7/7 kept it light today as i'm beat up from my squat workout, and getting ready to hop on a plane.

    SLDL 135# x 5; 225# x 5; 275# x 5 x 3
    Assisted military chin ups BW-80# x 8 x 3
    standing cable abs ?? x 12 x 3
    DB curls 25#s x 12 x 3
    20 min cardio
    stretch and roller

  20. #220
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    7/14
    back from Puerto Rico. I left some of my strength there!

    BP 135# x 5; 185# x 3; 225# x 2; 255# x 4 x 2 (meh); paused 185# x 7, 185# x 5 x 2
    SSOHP 135# x 5; 135# x 4 x 2 (meh)
    skull crushers
    30 min cardio

  21. #221
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    7/16 30 min cardio

    7/18 squats
    135# x 5; 225# x 3; 315# x 2; 365# x 2; 385# x 2 x 5 (I am trying out lower reps on squats. I'm 44 years old, and have been 'tweaking' my left hip and leg a lot during squats, especially now that I'm really trying to bury them. I've found that I tend to pull or tweak a muscle on my 3rd, 4th or 5th rep, so I'm going to try to stick with doubles for a while as I start going above 400# again.)
    circuit:
    hip abductor
    hip adductor
    standing cable ab crunches

    stretching and roller
    Last edited by andhen2003; 07-18-2013 at 12:31 PM.

  22. #222
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    7/19 30 min cardio

  23. #223
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    7/21

    Hadn't deadlifted heavy in a while since I'd been focusing on squat and BP. Tweaked my back today trying to jump back up again too fast. Ugh.

    DL 135# x 5; 225# x 3; 315# x 2; 365# x 2; 405# x 2; 425# x 2 <--tweaked it on that one.
    Shrugs 315# x 10 x 3
    w/ 45 degree hypers BW x 15 x 3
    cable rows 180# x 5; 185# x 5; 190# x 5
    leg raises BW x 10 x 3
    curls 25#s x 12 x 3
    30 min cardio
    stretching. I really felt my back start going out here. Ice and Ibuprofen time.

  24. #224
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    7/27
    stuck with cardio this past week to give the back a rest
    back in action today

    bench 135# x 7; 185# x 3; 225# x 3; 260# x 3 x 2
    with long pause 195# x 5; 195# x 4 x 2
    dips BW x 10 x 3
    flyes 20#s x 12 x 2; 25#s x 10
    30 minutes cardio

  25. #225
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    7/29
    testing the back out

    squat 135# x 5; 225# x 5; 315# x 3; 345# x 2; 365# x 2; 385# x 2; 395# x 2; 395# x 3
    felt fine
    45 degree hypers holding 25# toh x 10 x 3
    circuit:
    leg extensions ?? x 10 x 3
    hip abudction stack x 12 x 3
    leg raises BW x 10 x 3
    stretching

    7/31 30 min cardio
    Last edited by andhen2003; 07-31-2013 at 06:22 PM.

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