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Thread: A New Log......Quest to some where

  1. #1
    Senior Member Powerdawg's Avatar
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    A New Log......Quest to some where

    Been a while since I had a log online, figured I would start up again today, so here goes......

    First week of 10 week bench cycle for bench only meet

    barx40
    135x15
    225x10
    315x5
    415x1
    add ragex
    545x3 2 board
    605x5 3 board close grip
    625x5 3b close
    590x1 full range
    625x1 full range

    floor press
    225 40# chain x12 close grip
    315 80# chain x4 close grip
    365 80# chain x2 reg grip

    LMC
    75x20
    110x12 2 sets

    green band pull aparts
    3x15

    floor skull crushers w/ chain
    2x8

    wrist roller
    3 times
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  2. #2
    Senior Member Powerdawg's Avatar
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    Upper asst 1.7.11

    Speed bp
    barx40
    add monster minis
    barx5
    135x5
    185x3 2 sets
    195x3 2 sets
    195x3 2 sets comp grip

    arnolds
    3x12

    Chuck V row
    3x12

    Rope front push downs
    3x12

    incline spider flys
    3x12

    standing abs
    3x20
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  3. #3
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    1.8.11 ME lower

    squat w/ mastadon
    barx10
    150x5
    260x5
    350x5
    add brand new jack briefs
    550x3
    add belt
    640x3 high
    730x1 2" high
    800x1 1/2" high
    640x5 last 3 were in

    deficit pulls 2.5" block, raw conv
    225x3
    315x3
    405x3
    495x6
    545x3
    speed pulls
    315x3 3 sets

    GHR
    1xfailure

    abs

    ran out of time......but was happy with the way the jack briefs preformed. Took forever to get them on, but they will stretch some. It was amazing I could even get close to depth in first session, they have great rebound out of the hole.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  4. #4
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    1.9.12 Shirted bench

    Rev gray band hole 11 on mono
    barx40
    225x10
    315x5
    415x1
    add rev band
    475x1
    505x1 PR
    Add ragex
    635x1 nt
    705x1 1" from touching
    765x1 .5" from touching
    815x1 touched PR

    Close grip bp
    315x6 3 sets

    Wide grip pull ups
    3x6

    Kettlebell tris
    3x12

    wide grip lat shugs
    2x15

    Bench felt good for first time in a shirt in a month and the last two time were a complete disaster! Nothing felt real heavy however did not move quite as fast as I wanted. Last cycle we did not use the rev bands to dial in the shirts and I cost me. This time we are going back to trusted program. Hopefully I can hit at least 800 all the way down to hole 5 on the mono. At that point the band is almost no existent about 1.5" off the chest so you are basically working on exact attempts minus 3-5%.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  5. #5
    Senior Member Powerdawg's Avatar
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    1.12.12 Upper asst

    DE bp w/ monster mini on all
    barx10
    135x5
    185x3 2 sets
    195x3 2 sets
    205x3 2 sets

    arnolds
    45x12
    55x10
    55x12

    shrugs
    245x20
    335x20
    425x20
    475x15
    425x15

    rope push downs
    4x10

    neutral front db raises
    2x15

    stop bent over rows
    2x12

    abs
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  6. #6
    Senior Member Powerdawg's Avatar
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    1.14.12 Sq/pull

    barx10
    150x5
    260x5
    350x3
    add jack briefs
    530x3
    620x3
    770x1
    805x1
    add wraps and ace suit
    880x1
    add rev band
    960x1 smoked (love the jack briefs)

    2.5" deficit pulls
    225x2
    315x1
    405x1
    495x1
    585x1
    605x0 out of gas
    speed pulls
    365x3 3 sets

    rev hyper against band
    3x12

    hammer curls
    3x15

    sled drags
    2 trips

    abs
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  7. #7
    Senior Member Powerdawg's Avatar
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    1.17.11 shirted bench

    barx40
    135x15
    225x8
    315x1
    365x1
    420x1
    445x1
    add ragex
    585x5 2 board close grip
    605x5 2b cg
    620x1 full range
    650x1 full range

    floor press
    275x6 2 chains cg
    275x3 3 chains cg
    315x3 3 chains cg
    365x1 3 chains reg grip
    405x1 3 chains reg grip
    315x3 3 chains cg

    t bar row
    4x10

    seated db clean
    4x10

    rope ab crunch
    3x20

    Felt a little off when I put the shirt on, strong raw though. Need to have shirt taken in about 1/2" in the arms.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  8. #8
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    1.20.12 Upper asst

    Db bench
    65x20
    75x20
    90x20
    90x17

    front plate raises
    45x15 3 sets

    blast strap face pulls
    3x20

    wide grip pullups
    3xAMAP

    fat v bar push downs
    5x12

    shrugs
    3x15 445#

    abs

    Squats saturday so not so much back work today. Was week off from DE benching was hoping to go up to 100x20 but not in the cards.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  9. #9
    Senior Member Powerdawg's Avatar
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    1.21.12 Geared sq/pull

    Giant camber against grey bands
    barx10
    155x5
    235x3
    350x3
    add belt and jack briefs
    500x3
    620x3
    725x1
    725x1
    615x5 off box

    low rack pulls
    225x5
    315x3
    405x3
    495x3
    605x1
    605x1
    switch to ace suit
    635x3 paused reps
    675x1

    GHR
    1x15
    1x12 w/25#
    1x8 w/25#, then 6 more at bw

    bis

    GHR situps
    3x15 w/35#

    thats it freaking squats shot out the lower back, then the briefs are still too tight to pull in cant get down. All in all pretty happy bands are apx 100# tension a piece so my last two where over 900 at the top. 900 is my best in full gear w/ straight weight on the camber bar.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  10. #10
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    1.23.12 Shirted bench

    barx40
    135x15
    225x8
    315x3
    425x1
    add rev gray band hole 9 on mono
    475x1
    505x1 PR
    add ragex
    625x2
    700x1 did not touch
    765x0 awful hand off
    took the shirt off and re set it, my right hand lost all feeling
    765x1 smoked

    close grip bp
    225x10
    315x6
    405x3
    315x6, 225x6

    kettelbell tris
    2x15

    seated db cleans
    2x15

    LMC paused
    1x20 each side

    Thats all i had time for, had a pretty big crew tonight and got a late start. Also I had my shirt taken in a 1/2" in the sleeves and the right arm was locked up around my elbow causing me to loose feeling in my right hand. We loaded 825 but when I took it out I almost lost due to my hand so I stopped there. Gotta stretch the arms a bit.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  11. #11
    Senior Member Powerdawg's Avatar
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    1.26.12 DE bench upper asst

    wide grip lat pulls
    4x15 up to 220# on the stack

    de bench
    barx40
    add monster mini's
    barx15
    135x10
    add 40# chain
    135x5
    185x3 6 sets 3 widths

    db shoulder press
    70x15
    75x12
    90x12

    rope face pulls
    3x20

    front kettelbell raises
    3x15

    gray band tri push downs
    3xAMAP

    ab roller w/ 25#
    3x15
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  12. #12
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    1.29.12 Geared Sq

    Giant Camber chain sq
    barx10
    155x5
    265x5
    add 120# chain
    265x5
    355x3
    add jack briefs and removed the box
    495x1
    585x1
    680x1
    down set to box
    575x7

    low rack pulls in ace suit, hook grip till 705
    335x3
    425x1
    515x1
    605x1
    705x1
    down sets
    605x1 4 sets hook grip straps down

    rev hyper against bands
    2x15

    bis

    abs

    Felt good could have done some more work, however this is the week our sq and bp days fall back to back. Usually I am to torn up to do much of anything on monday night for bench, got a new shirt though and want to give it a good run tomorrow night.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  13. #13
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    1.30.12 Shirted bench........well sorta

    shoulder warmups

    barx40
    135x15
    225x8
    315x5
    365x1
    425x1 2 board
    add metal ace
    545x3 2board
    605x3 3 board
    635x3 3 board
    650x0 did not touch
    695x0 twice missed it in two different shirts

    floor press
    315x6
    365x4
    365x5
    365x5

    LMC
    2x15

    band pull aparts
    2x20

    was absolutely out of gas at this point. Got a new ace bench shirt and could not get the damn thing seated on my shoulder arms are way tight. Had the same problem with my ragex as well. Some of the lack of pop is due to training bench and sq on back to back days. It is not like me not to have a plan and not have a shirt that is working. I am stepping back and reevaluating my bench train at this point. I am stretching the ragex right now and will trim 1/2" off ace sleeves and then make decision on which one to use.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  14. #14
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    2.2.12 Upper asst

    DE bench
    barx40
    add monster mini
    barx10
    135x5
    add 40# chain
    135x5
    185x3 9 sets 3 widths

    Seated db shoulder press
    70x15
    80x12
    90x12

    Wide grip pullups
    4x8

    fat v bar tri push downs
    4x12

    incline RDF
    3x15

    abs
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  15. #15
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    2.4.12 Geared sq/dead

    Sq w/ mastodon
    barx10
    150x8
    260x5
    add briefs
    490x3
    add belt
    600x3
    700x1
    800x1
    add suit and wraps
    900x1
    add rev band
    1000x1 1/2" high but really fast
    800x3 off box briefs only rev band

    rev band pulls
    405x3
    495x1
    585x1
    675x0 in jack briefs
    675x1 smoked switched to ace only, briefs just too tight on hips
    745x1 PR
    635x3 3 sets all paused on floor and held for 2 count at top

    GHR
    2x8 w/ 35# plate then finished each set to 12 w/ no weight

    rev hyper against monster mini
    1x15

    bis

    weight abs

    Felt pretty good on both sq and dead, plan on 2-3 more heavy days before a possible trip to Knoxville (depending on funds).
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  16. #16
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    2.6.11 Shirted bench

    rev band bench hole 7
    barx40
    135x15
    225x6
    315x5
    405x1
    add rev band
    475x1
    505x1
    add ragex
    645x1 no touch
    725x1 no touch
    775x1 PR touched!!!!
    805x1 PR
    855x1 2 board PR

    close grip bp
    315x6
    315 40# hanging chain x4
    315 80# hanging chain x3

    t bar v grip
    4x10

    dead stop tri ext
    3x15

    lat shrugs w/ hold
    3x15

    Tried the Ace again to start, just not the shirt for me. Switch to my trusted Ragex I just got tightened up and weights were flying up.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  17. #17
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    2.9.12 upper asst

    incline db bench
    45x20
    55x20
    75x20 3 sets

    blast strap face pull
    3x20

    wider grip pull ups
    2x8
    Chins
    2x10

    gray band push downs
    3x20

    abs

    forearm work
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  18. #18
    Senior Member Powerdawg's Avatar
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    2.11.12 geared sq/pull

    sq w/ mastodon
    barx10
    150x8
    260x5
    350x3
    add jack briefs
    510x3
    660x1
    750x1
    add ace suit
    825x1 straps down
    add wraps
    930x1
    1030x1
    down set off box just briefs
    770x4

    rev band pulls in ace suit
    425x1
    515x1
    655x1
    705x1
    755x1 PR
    655x1 6 sets

    ghr against band
    2x10

    bis

    abs

    Was shot out pretty quick was on the ambulance at work last night and only got about 4.5hrs of sleep. Was really happy with the way I handled 1030 had good speed. Speed on the pulls was good on all but 755, at was better at 755. We used black bands at about 7 feet with the safety bar run through them, they were letting go just above mid shin and were totally free from knee to lock out. Next week we have one more heavy week on sq should work up to 1060 and may take 1100. Then on pulls we will work to a 2nd plus chains likely 80#.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  19. #19
    Senior Member Powerdawg's Avatar
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    2.12.12 Shirted bench

    shoulder warm up

    barx40
    135x15
    225x8
    315x5
    405x1
    add rage x
    545x2 2 board
    605x3 2 board
    655x3 2 board
    690x1 full range
    725x0 right wrist and forearm were on fire, really had no adrenaline or focus today. Usually happens on sq/bp days back to back

    paused floor press
    335x6 3 sets

    LMC
    110#x15 3 sets

    band pull aparts
    3x15

    wide tri ext
    2x12
    1x10

    Goal today was to get in and get some work in, nothing to crazy. The reps on boards moved very well. 690 was about 1/2" from touching (should go when my back/hips are not fried from squatting), on 725 I got it to touch but my wrist being sore made me push it down a little to far and missed the groove by 1/2" or so. Feel good with a 660-680 opener, will deal in the attempts next week on rev bands then take the attempts to chest, 1 board and 2 board 13 days out.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  20. #20
    Senior Member Powerdawg's Avatar
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    2.15.12 upper assistance day

    DE bp
    barx40
    add monster minis
    barx10
    135x8
    add 40# chain
    135x5
    185x3 9 sets 3 grips

    wide grip pulls ups
    10, 8, 8, 6

    rope face pulls
    3x20

    standing log press
    12, 10, 10

    rope tri push downs
    3x12

    abs

    rev hyper
    1x20
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  21. #21
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    2.18.12 Sq/pull

    Sq straight weight w/ mastodon
    barx10
    150x8
    240x5
    350x3
    add jack briefs
    510x3
    650x1
    740x1
    add suit
    840x1
    add wraps
    960x1 opener easy and in
    add rev bands
    1060x.99999 Got a little out of position and the bar rolled down my back some, in turn got over in the hole and had to fight it through the half way mark, as I was pushing through one spotter hit the bar and I fly up. Would have hit it clean.
    1110x1 2" high just for an over load, but actually handled the weight better than 1060.

    deads, straight weight off floor w/ ace suit
    405x1
    495x1
    585x1
    650x1 little slower than i would like
    700x1 had to grind it out at the top, need a little more arch in the bottom.

    sled drags

    ghr
    2x20

    bis

    One more squat day up to 960 and a pull up to 650 then its put away till the Ironman. Feel good about my strength, if the weight cut goes well and my hands can hold up I think I put up a respectable total.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  22. #22
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    2.20.12 Shirted bench

    Rev band bench hole 5
    barx40
    135x15
    225x8
    315x5
    405x1
    add shirt
    545x3 2 board
    615x1 2 board
    add rev band
    705x1
    755x1
    805x0
    805x0 just did miss it!

    close grip bp
    315x6
    365x4
    365x4

    kettelbell over head tri
    2x15 per arm

    band pull aparts
    3x20

    weighted abs

    hypers
    1x15
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  23. #23
    Senior Member Powerdawg's Avatar
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    2.23.12 Upper asst

    Speed bp
    barx40
    add bands
    barx10
    135x5
    add 40# chain
    135x5
    185x3 3 sets
    195x3 3 sets
    205x3 3 sets

    wide grip pullups
    3xAMAP

    incline RDF
    3x15

    front db raises
    2x20

    gray band tri push down
    3x20

    abs
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  24. #24
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    2.26.12 Sq/pull openers for Ironman

    barx10
    150x8
    260x5
    350x3
    add jack briefs
    550x3
    640x1
    add ace suit
    750x1 no straps
    860x1
    add wraps
    960x1 easy good depth, opener

    Pull w/ ace suit all sets
    245x5
    335x1
    425x1
    515x1
    655x1 easy and smooth, opener

    GHR
    2x15

    bis
    3x12

    GHR sit-ups
    2x20

    Thats all, pretty pleased with how things finished up for this cycle. I ended up having to work a 48 hr shift Friday/Saturday and only slept about 4hrs Saturday night. So the fact that both openers moved well was kinda a surprise. Also we ran a different peaking cycle this time through and it seemed to pay off for all of us as the weights moved well for everyone. My training partner that is doing the Ironman Am day is lined up for PR's across the board. We have three guys training raw with us and they all did well today with one hitting his first 500 to depth and our 66 year old hitting an easy 500 w/ just wraps then pulling a smooth 515 w/ a tender back. Hopefully everything lines up and I can put together a respectable total at the Ironman.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  25. #25
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    2.27.12 Shirted bench/ attempt dial in

    barx40
    135x15
    225x8
    315x3
    405x1
    add ragex
    545x3 2 board
    615x1 1 board
    660x1 barley touch it, hand off was shaky rolled my shoulders out a little bit
    700x1 1 board smoked
    730x1 2 board best rep of the session

    lat shrugs
    3x15

    chuck v rows
    3x15

    rope tris
    2x15
    fat v grip tris
    2x15

    standing abs

    thats it, training is all wrap up. Two light sessions left. Openers are looking like 960/660/650
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

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