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Thread: The Stump returns...AGAIN!

  1. #551
    Senior Member Invain's Avatar
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    Huge bench bud. Lol'd at the ass comment. With 660 on the bar nobody gives a shit what your form looks like.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  2. #552
    WBB Team Captain Coke's Avatar
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    Amazed with the 660 board bench, looked great!!

  3. #553
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    thanks for the support guys. i think we need "pro journal" next to this damn log soon!!

    8/7/13 DE Bench

    Squat Bar w/ Chains (40-50 lbs chain, 65 lb bar)

    bar x alot
    bar + ch x alot
    115 + ch x 3
    165 + ch x 3 x 15

    kept things light. feeling a little beat lately.

    3 Board w/ Chain (90 lbs)

    205 + ch x 10
    245 + ch x 5
    265 + ch x 5

    man, nothing in me on those!

    Fat Grip Cable Row

    150 x 15 x 6

    Bamboo Bar OH w/ KB

    bar + 16 kg / side x 20
    bar + 24 kg / side x 20 x 2

    EZ Curl

    55 x 15 x 3

    8/9/13 DE DL

    Speed Pulls w/ Purple Band

    140 x 10
    140 + pb x 3
    230 + pb x 2
    320 + pb x 1
    370 + pb x 1 x 8

    Narrow SSB Box Squat (12" box, way below parallel)

    245 x 5
    335 x 5
    385 x 5
    425 x 3

    KB Swing

    88 lb x 12 x 3

    Back Attack (with emphasis on hamstring)

    1p x 10
    2p x 10
    3p x 10
    4p x 10

    3 sets ABZZZZZ

    8/11/13 ME Bench

    Floor Press (squat bar)

    bar x alot
    155 x 5
    205 x 3
    245 x 3
    295 x 3
    335 x 1
    365 x 1
    395 x miss right at lock

    PISSED

    335 x 2
    245 x 10
    155 x 15

    bench is el sucko as of late

    BB Ext w/ Chain (40 lbs)

    bar + ch x 8
    75 + ch x 8
    95 + ch x 8 x 2

    Pullups

    BW x 5
    BW + ch x 5
    BW + 2 ch x 5
    BW + 3 ch x 4
    BW x 5

    3 chain is 75 lbs

    Cambered Bar OH Press

    bar x 8
    115 x 8
    135 x 8
    2000 or bust

  4. #554
    Senior Member KevinStarke's Avatar
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    Your work load is unreal Rob my body would be screaming.

  5. #555
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    Thanks man. I'm trying to increase it as much as possible. Unfortunately I trained my body to keep assistance short and light which is and was a major problem. I found a new drive and refuse to total anything less then 2000 at my next meet (at 242 drug free).
    2000 or bust

  6. #556
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    8/12/13 ME Squat

    Buffalo Bar w/ Chains

    bar x alot
    bar + 2 ch x 5
    145 + 2 ch x 2
    235 + 2 ch x 2
    325 + 2 ch x 2

    add briefs

    415 + 2 ch x 2
    505 + 2 ch x 2
    595 + 2 ch x 1
    595 + 3 ch x 1
    595 + 4 ch x 1
    595 + 5 ch x 1
    595 + 6 ch (240) x 1

    very happy with this lift. things were getting very hard quickly so i went to another level sniffed some ammonia and smoked it.



    Block Pulls (below knee)

    230 x 5
    320 x 5
    410 x 5

    belt

    500 x 5
    590 x 5
    640 x 5

    so after this i was pretty much walking dead so did 3 sets of upper back and 3 sets of abs.
    2000 or bust

  7. #557
    Senior Member KevinStarke's Avatar
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    Incredible speed on that squat, and then block pulls for reps after.. hot damn kid.

  8. #558
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Stumprrp View Post
    i think we need "pro journal" next to this damn log soon!!
    No joke, clearly earning it to say the least!!

  9. #559
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    fell behind a bit...no real huge gains this week...monday hit a 515 + choked blues over the plates x 1 with the cambered bar, rawzilla. after that i felt the need to do some sumo practice and crushed 725 w/ reverse bands. back on the journal train tomorrow.
    2000 or bust

  10. #560
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    8/25/13 ME Bench

    Football Bar Bench

    bar x zillion
    135 x 10
    185 x 3
    225 x 3
    275 x 3
    315 x 1
    345 x 1
    375 x 1

    cut it there, that bar really wants to come out of the hands! felt good for 400.

    CG Football Bar

    *slingshot

    225 x 20
    275 x 18

    EZ Extension

    75 x 8 x 3

    Neutral Grip Pulldown (fat grip)

    150 x 10
    200 x 10
    250 x 10
    300 x 5

    KB Laterals x 3
    EZ Curl x 3
    2000 or bust

  11. #561
    WBB Team Captain Coke's Avatar
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    Good day on the bench and all bro.

  12. #562
    Senior Member KevinStarke's Avatar
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    I wants a football bar to play with. Love the CG's with the slingshot, very interesting sir.

  13. #563
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    thanks gents

    8/26/13 ME Squat

    SSB Thompson Squats (box, adding chain until max)

    bar x alot
    bar + 2 ch x 5
    155 + 2 ch x 2
    245 + 2 ch x 2
    335 + 2 ch x 2

    add briefs

    425 + 2 ch x 1
    515 + 2 ch x 1
    515 + 3 ch x 1
    515 + 4 ch x 1
    515 + 5 ch x 1
    515 + 6 ch x 1

    speed rep. very happy considering this is my worst bar. weight at the top is probably around 755.

    Sumo Off 4" Mats w/ Bands

    225 + lights x 5
    315 + light x 5
    365 + lights x 5

    kept these light

    SSB Seated GM x 3
    Abs x 3
    Upper Back x 5

    8/28/13 DE Bench

    Fat Bar w/ Doubled Minis

    bar x alot
    bar + dm x 5
    165 + dm x 2
    185 + dm x 15 sets of 2

    CG Fat Bar (tricep deaths)

    3 board/4 board/5 board x 3 , 4 , and 5 reps

    265 x 3/4/5
    305 x 3/4/5

    Fat Grip Cable Row

    200 x 8
    250 x 8
    300 x 8
    300 x 8
    150 x 20

    Seated DB OH

    40s x 20
    50s x 20
    60s x 20

    Fat Bar Curls

    75 x 10
    95 x 10
    105 x 10

    speed squats/more band deadlifting today
    2000 or bust

  14. #564
    Senior Member KevinStarke's Avatar
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    Awesome squats and pressing Rob I especially love the tricep death

  15. #565
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    8/31/13 DE Squat

    SSB Squat Into Chains

    bar x 10
    bar + 3 chains x 3
    155 + 3 chains x 2
    245 + 3 chains x 2
    295 + 3 chains x 5 sets of 2

    "Wide" Conventional DL

    225 x 3
    225 + green bands x 3
    275 + green bands x 3
    315 + green bands x 3
    365 + green bands x 3
    405 + green bands x 3

    not sure how i feel about the wider conventional

    CSR x 3
    KB Side Twists x 3

    9/1/13 ME Bench

    1 Board

    bar (50 lbs) x 20
    140 x 10
    190 x 5
    230 x 3
    280 x 3
    320 x 1
    370 x 1
    410 x 1

    add shirt

    500 x 2 - 3 board
    550 x 1
    600 x 1

    https://www.facebook.com/photo.php?v...0&notif_t=like

    4 Board

    315 x 3
    405 x 3
    455 x 3

    BB Row

    135 x 15 x 6

    happy with the speed of that press, but i really need to watch the ass. i drive way too hard with my legs.
    2000 or bust

  16. #566
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    9/2/13 ME Squat

    Buffalo Bar w/ Double Blues (who knows, 350-450 tension)

    bar x a lot
    bar + blue x 3 x 2
    bar + 2 blues x 2
    140 + 2 blues x 2
    230 + 2 blues x 2

    add briefs

    320 + 2 blues x 2
    370 + 2 blues x 1
    410 + 2 blues x 1
    460 + 2 blues x 1
    500 + 2 blues x 1
    550 + 2 blues x 1 PR

    Man that shit was heavy. Most guys do these with suit bottoms too. Just briefs for us. Next time i may go suit bottoms and give 600 a ride.

    Back Attack

    2p x 10
    3p x 10
    4p x 10
    4p x 10

    Reverse Hyper x 4
    Abs x 3

    9/4/13 DE Bench

    Football Bar w/ Chains (40 lbs)

    bar x 20
    bar + ch x 5
    135 + ch x 3
    185 + ch x 15 sets of 3

    great speed this week

    DB Press

    120s x 15
    120s x 7

    DB Row

    120s x 10 x 4

    Tricep Pushdown / Band Pull Apart x 3
    2000 or bust

  17. #567
    WBB Team Captain Coke's Avatar
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    Exceptional across the board nig.

  18. #568
    Senior Member Invain's Avatar
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    Strong as always Rob. Got your sights on any meets in the future? I wanna see you hit that 2k.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  19. #569
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    Thanks coke and nick (nice new pr's in your sig btw). We are going the IPA nationals in York, PA in Novemeber. Not only do i want to hit 2000, i want to smash it.

    9/6/13 DE Squat

    Nothing worth talking about. Workout stunk.

    9/8/13 ME Bench

    Fat Bar Floor Press w/ Chains (75 lb bar, 120lb chain)

    bar x 10
    bar + 1 ch x 3
    bar + 3 ch x 3
    165 + 3 ch x 3
    215 + 3 ch x 3
    255 + 3 ch x 1

    played it safe and added the slingshot here

    305 + 3 ch x 1
    345 + 3 ch x 1
    375 + 3 ch x miss

    took slanger off

    165 + 3 ch x 10 / 2 ch x 10 / 1 ch x 5 / x 10

    BB Ext

    4 x 8

    Meadows Rows

    4 x 8

    DB Laterals

    3 x 10

    9/9/13 ME DL

    Sumo Pulls off 2 Mats (1.5" off ground)

    done with the franken bar (no bend at all, 50 pounds)

    140 x 5
    230 x 3
    320 x 1
    410 x 1

    add ace suit bottoms only

    460 x 1
    500 x 1
    550 x 1

    straps up

    590 x 1
    660 x 1
    700 x miss

    no clue what my problem is with gear and sumo. the bar absolutely flys to my thighs and something goes on.

    Raw Conventional

    600 x 3

    Box Squat w/ Band in front + Band on sides

    bar + minis x 5
    140 + minis x 5
    190 + minis x 5
    230 + minis x 5

    these were cool. theres a video of chuck vogelpohl explaining these. forces you to arch.

    GHR

    4 x 10

    Back Attack

    4 x 8

    I'm going to work on this sumo thing until i get it. They feel awesome raw so i know if i can figure it out in gear ill get into the mid 7's on the pull.
    2000 or bust

  20. #570
    Senior Member KevinStarke's Avatar
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    Great workouts Rob 465 at the top on those floor presses is some big weight man. Sucks about the miss on sumo, deadlifting in gear always drove me nuts.

  21. #571
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    dude it drives me crazy...there is no room for error at all...we are speed pulling friday so ill pull in briefs to practice...i think my hands may be too far inside.

    9/11/13 DE Bench

    Fat Bar Floor Press / Fat Bar Pulldowns

    *today we decided to add a set of back after every set of speed bench

    bar x 10 / 100 x 8
    165 x 3 / 120 x 8
    215 x 3 / 140 x 8
    255 x 10 sets of 3 / 160-200 for 10 sets of 8

    OUCH!!

    Bamboo Bar / CSR

    bar + 20kg a side x 20 / 2 plates x 20 ... 3 sets

    Bamboo Bar OH Press / Seated KB Shrug

    bar + 16kg a side x 20 / 70 lbs x 15 ... 3 sets

    Really good workout tonight. Totally wasted. Volume kicks my fuckin ass.
    2000 or bust

  22. #572
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    the bench/pulldown on speed day sounds like an awesome way to get it done fast
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  23. #573
    Senior Member KevinStarke's Avatar
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    Strong super set sir

  24. #574
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    it was an interesting approach for sure. i think ill keep doing it. got some advice from the godfather of powerlifting today mr lou simmons on deadlifting. its awesome to have a training partner who has his house phone number lol. i'm going to be alot of sled dragging and reverse hypers, put it that way lol.
    2000 or bust

  25. #575
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Stumprrp View Post
    We are going the IPA nationals in York, PA in Novemeber. Not only do i want to hit 2000, i want to smash it.
    On the mark to be doing just that, good luck.

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