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Thread: My raw journey to 1900...

  1. #3101
    Moderator Brian Hopper's Avatar
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    Thursday
    07.31.14
    SQ/DL accessory

    Leg press:
    2pps/2x15
    3pps/2x15
    4pps/2x15
    5pps/2x15

    Wide stance GM's w/SSB:
    110x10
    150x10
    170x10
    190x10

    DB rows:
    90x10
    110x10
    110x10

    McGill Pullups w/neutral grip:
    20 singles

    Barbell shrugs:
    135x25
    225x25
    315x15
    ADDED STRAPS...
    405/2x10
    275x30

    GHR:
    BW+10/2x10
    BW+10 for 8 reps
    BWx12

    Situps on GHR:BW/3x12
    SUPERSET WITH...
    Band leg curls w/EFS light band:BAND/3x12
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  2. #3102
    Senior Member
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    Accessory work looks pretty good!

  3. #3103
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Tim K View Post
    Accessory work looks pretty good!
    Thanks, Tim!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  4. #3104
    Senior Member
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    Hey Hopp-sorry you're dropping out but if you're not in it mentally what's the sense. Good luck with cut anything I can help you with feel free to text or call
    JERSEY IRON MEMBER
    BENCH ONLY

    BEST BENCHES PRE INJURY(JUNE 12)
    780@242 MP
    820@275 MP

    BEST BENCHES POST INJURY
    705@275 SP

  5. #3105
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by t gale View Post
    Hey Hopp-sorry you're dropping out but if you're not in it mentally what's the sense. Good luck with cut anything I can help you with feel free to text or call
    Yeah, just not there mentally and it sucks. Too many injuries that I'm training around. I'm hoping by taking next week off, I'll feel better. But if I have to, I'll take two weeks off. I was already planning on getting with you in a few weeks, lol. No need to start a diet now, since I'm going on vacation next week .
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  6. #3106
    Moderator Brian Hopper's Avatar
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    Friday
    08.01.14
    Upper accessory


    Seated OHP w/fat bar:
    BARx10
    105x10
    145/2x5
    195x5
    235x3
    Added 24" KLA wrist wraps...
    260x1
    280x1
    290x1
    Dropset...
    200x10
    145x15


    Pin presses w/fat bar:
    145x5
    235x5
    285x5
    305x5
    325x5
    345/2x5


    Pushdowns:
    70x20
    80x20
    80x20


    Bent over rear laterals:
    10x20
    10x20
    10x20


    Bicep curls w/EZ curl bar:
    45x15
    65x15
    65x15
    45x20


    Hammer curls:50/3x10
    SUPERSET WITH...
    Band flyes:BAND/3x25
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  7. #3107
    Moderator Brian Hopper's Avatar
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    I'm still alive, lol. I decided to take last week off from training to heal up. We took the kids to Disney and stayed at one of their resorts for 4 days and I was exhausted at the end. I must of got something, because I ended up getting sick on Sunday. So, I went ahead and took this week off as well. It's been along time since I took two weeks off from training. My shoulder does feel a little better, but still not 100%. We'll see what happens next week when I start my new offseason program. I saw my doctor today and we went over my blood work. Looks like my triglycerides are high and my HDL is low. Time for me to really take my health more serious. Even though this runs in my family, I still need to get it under control. I'm to watch my carbs and start doing some cardio before my workouts. Nothing crazy, just 20 minutes or so. I did apply for a position within the company I work for, which I consider to be the next step forward. It's a PM shift which is perfect for me, so we'll see what happens. It's going to be a tough position to get. Other then that, I have nothing else going on. Hope everyone is kicking ass in the gym and smashing PR's!!! I'll be back next week
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  8. #3108
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    Sounds like a fun, busy, productive couple of weeks. Spending time with the family and having new opportunities at work are good things!

  9. #3109
    JERSEY IRON Brian C's Avatar
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    Philly
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    Hey buddy, same boat I'm in with the meet. Head is just not in it, even though its one of the best geared meets of the year. Enjoy a good off season cycle and get back at it. Health first brother. And best of luck with the job opportunity.
    Last edited by Brian C; 08-16-2014 at 11:06 AM.
    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

  10. #3110
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Tim K View Post
    Sounds like a fun, busy, productive couple of weeks. Spending time with the family and having new opportunities at work are good things!
    Quote Originally Posted by Brian C View Post
    Hey buddy, same boat I'm in with the meet. Head is just not in it, even though its one of the best geared meets of the year. Enjoy a good off season cycle and get back at it. Health first brother. And best of luck with the job opportunity.
    Thanks guys, I appreciate it!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  11. #3111
    Moderator Brian Hopper's Avatar
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    Monday
    08.18.14
    Squat-WK1

    Squat w/SSB:
    (All sets done with no belt)
    BARx10
    150/2x8
    240x8
    290x8
    310x8
    330x8

    Paused squats w/SSB and 110lbs of chain:
    150+chains x 5
    200+chains x 5
    240+chains x 5
    240+chains x 5

    Bulgarian squat:
    2 sets of 12 each leg

    McGill Situps:
    100 reps total

    Done...First day back after a nice and long two weeks off. Today was the start of my "offseason" training. I didn't push it as hard today because I don't feeling like walking around like a zombie. I decided to rotate my bars like this: SSB, cambered bar, straight bar and then back to SSB. My goal is to keep the belt off as long as I can. Tomorrow will be bench day and the plan is flat bench w/fat bar and then paused floor presses w/chains for sets of 5.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  12. #3112
    Moderator Brian Hopper's Avatar
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    Tuesday
    08.19.14
    Bench-WK2

    Bench press w/fat bar:
    BARx30
    145/2x8
    195x8
    235x8
    285x8
    305x8
    Dropsets...
    (All sets paused for a 3ct)
    235/3x5

    Close grip floor press w/fat bar and 75lbs of chain:
    145x5
    145+chains x 5
    195+chains x 5
    215+chains x 5
    235+chains/2 x 5

    Weighted dips:
    BW+25 x 10
    BW+25 x 10
    BW+25 x 10

    DB incline presses:
    60x12
    60x12
    60x12

    DB hammer curls:
    30x15
    30x15
    30x15

    Band flyes w/monster minis:
    50 reps total

    Done...I went a little heavier then I wanted too. 305x8 was definitely all I had today. I'm going to start doing drop sets with 50-60% of my best bench and do paused work for 3x5. It's been a long time since I've benched heavy with the fat bar, and it feels weird.
    Last edited by Brian Hopper; 08-19-2014 at 10:36 AM.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  13. #3113
    Moderator Brian Hopper's Avatar
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    Thursday
    08.21.14
    Deadlift-Wk1


    Deadlift off 3" deficit:
    (All sets done w/o belt)
    135/2x8
    225x8
    315x8
    405x8
    455x8


    Rack pulls w/axle bar
    (All sets done w/o belt)
    170x5
    Added straps...
    260x5
    350x5
    440x5
    490x5


    T-Bar rows:
    4 sets of 15


    McGill pull-ups:
    20 singles


    DB shrugs:
    100/3x15
    80x20


    Decline sit-ups:
    3 sets of 15


    Done...My legs were still a little sore from squatting on Monday. But, I made it through the day. Not sure how long I'll keep them on different days. I will definitely give it at least a full 10 weeks before I decide to switch back.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  14. #3114
    Senior Member
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    2,016
    Good luck with the position. Hope it works out.
    Best raw meet lifts
    Squat:765 with wraps. / 700 raw with out wraps
    Bench: 525
    Deadlift: 755
    Total: Raw with wraps: 2000. with out wraps: 1925

    Best lifts Equipped
    1050, 840, 715. Total: 2605

    Representing AtLarge Nutrition and EliteFTS

  15. #3115
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by ScottYard View Post
    Good luck with the position. Hope it works out.
    Thanks, Scott!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  16. #3116
    Moderator Brian Hopper's Avatar
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    Friday
    08.22.14
    Upper Accessory

    Seated OHP w/fat bar:
    BARx20
    105x8
    145x8
    165x8
    185/3x8

    Neutral grip DB presses:
    50/3x20

    Barbell curls w/fat bar:
    (Diesel Crew style)
    3 sets of 21

    Face pulls:50/3x15
    SUPERSET WITH...
    Side laterals:10/3x20

    Band pushdowns w/monster mini bands:
    100 reps total (4 sets)

    DB concentration curls:
    20x15
    25/2x15

    Done...First week back is complete! I used 10lb plates for the side laterals and kept them by side instead of bringing the weight in front. Those actually felt ok, but I can see where I lost some strength in that shoulder. So, I'll keep those up and see what happens. I did finish off with some static holds with the fat bar: 145 & 235 for 10 seconds and 325 for 2 sets of 10 second holds. Other then that, just a simple and fun session. Have a great weekend everybody!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  17. #3117
    Moderator Brian Hopper's Avatar
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    Monday
    08.25.14
    Squat-WK2

    Squats w/Cambered bar and no belt:
    BARx20
    135/2x8
    175x8
    265x8
    315x8
    355x8
    405x8

    Dead squats w/SSB vs strong bands:
    BAR+bands x 5
    150+bands x 3
    240+bands x 3
    310+bands for 8 singles

    Leg press w/one leg:
    2pps/3x15

    Leg curls:
    25x20
    35/2x20

    McGill sit-ups:
    100 reps total

    Done...It's been a long time since I've used my cambered bar for squats. It really forces you to stay upright, which I had a hard time doing on the last set, lol. I also decided to give dead squats another run, so we'll see how it goes. Tomorrow, I'll bench again with the fat bar and see how it feels.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  18. #3118
    Moderator Brian Hopper's Avatar
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    Tuesday
    08.26.14
    Bench press-WK2

    Bench press w/fat bar:
    BARx20
    145/2x8
    235x6
    305x6
    325x6
    345x4
    Dropsets:
    (All reps paused)
    275/3x5

    Close grip floor press w/fat bar and 75lbs of chain:
    150+chains x 5
    200+chains x 5
    220+chains x 5
    240+chains x 5
    Dropset:
    200+chains x 10

    JM press w/fat bar:
    105x15
    125x15
    145/2x15

    DB flyes:
    20x15
    30/2x15

    Hammer curls:
    50/3x10

    Done...This weight cut is killing me, lol. I really wanted 6 reps with 345, but as I locked out the 4th rep, it felt like I had nothing left in me, so I racked it. It's all good, i'll give it another shot in a few weeks. I switched to close grip floor presses so I can really target the triceps. I'll give this a try for a couple weeks and see what happens. If I end up doing something different, it'll be close grip or comp grip board presses.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  19. #3119
    Moderator Brian Hopper's Avatar
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    Thursday
    08.28.14
    Deadlift-WK2

    Deadlifts off a 3" deficit:
    -NO BELT
    BARx20
    135/2x8
    225x8
    315x8
    405x8
    475x8
    505x6

    Rack pulls w/fat bar:
    235x5
    325x5
    415x5
    -Added straps
    505x5
    -Added belt
    535x5

    Reverse grip barbell rows:
    135x12
    160x12
    185/2x12

    Barbell shrugs:
    225x15
    315/3x15

    GHR:
    BW/3x8

    Decline sit-ups:
    BW/3x15

    Done...A pretty good day. I had to extend my rest period a little bit longer on the last two sets of deficits, lol. I definitely had 8 reps with 505, but I felt a little cramp/strain in my stomach on the 6th rep, so I stopped. I might need to start adding my belt for these top sets. That's why I put it on for my last set of rack pulls.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  20. #3120
    Moderator Brian Hopper's Avatar
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    Friday
    08.29.14
    Upper accessory

    Seated OHP w/fat bar:
    BARx20
    105x10
    145/2x8
    175x8
    205/2x8

    Close grip incline press w/fat bar:
    105x15
    145x15
    165/2x15

    Barbell curls:
    45x12
    65x10
    75x10
    85x8
    95x8
    -DROP SET
    75x12
    45x20

    Dips:
    BW/3x10

    Facepulls:3x15
    -SUPERSET WITH
    Side laterals:3x15

    DB concentration curls:
    20/3x10
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  21. #3121
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,814
    Video
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  22. #3122
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,814
    Monday
    09.01.14
    SQ-WK3

    Competition squat:
    BARx15
    145/2x5
    235/2x5
    325/2x3
    375/5x1
    425/3x1

    Goblet squat:
    50x10
    60x10
    60x10

    Box jumps:
    30"x8
    30"x8
    30"x8

    Neutral grip pulldowns:
    70x10
    90/3x10
    120/3x10

    Side bends:
    45x10
    45x10
    45x10

    Done...A pretty rough squat deload. My left leg (hip/knee) have been feeling funny while squatting lately. It's been a few weeks (4 or 5) since I've used a straight bar for squatting and it felt weird, lol.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  23. #3123
    Senior Member
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    Jan 2008
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    Sumter, SC
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    1,834
    Deficit deadlifts looked insane! Good stuff!

  24. #3124
    Moderator Brian Hopper's Avatar
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    Lakeland, Florida
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    Quote Originally Posted by Tim K View Post
    Deficit deadlifts looked insane! Good stuff!
    Thanks, Tim!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  25. #3125
    Moderator Brian Hopper's Avatar
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    Tuesday
    09.02.14
    BP-WK3


    Bench press:
    BARx25
    95x10
    135/2x10
    185x5
    225x3
    -PAUSED
    275/5x1


    Neutral grip DB presses:
    50x20
    50x20
    50x20


    Tricep pushdowns:
    70x20
    70x20
    70x20


    Band flyes:
    BANDx15
    BANDx15
    BANDx15


    McGill pull-ups:
    20 singles w/10 second rest in between
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

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