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Thread: Adam's 'Get fit Westside style' Journal

  1. #76
    Moderator Adam's Avatar
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    I forgot about those latty

    Today was bench ME ME=max effort in case i forgot to say



    JM press 175
    shoulder press db's left 10@55 right 7@65

    Sleep: 7 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  2. #77
    Moderator Adam's Avatar
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    ME sq/dl


    today i did deadlifts with the bar about 5-6 inches from the floor and no belt
    got up to 402 and tried 422 but failed. I think i should have the 425 normal dead with belt now.
    side bends 120@8
    abs 165@10 135@11

    Sleep: 10 hours

    weight at gym was 176 @4:30
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  3. #78
    Moderator Adam's Avatar
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    dynamic bench

    speed bench 3x3x3 of 155
    skulls 10,9,7 @60
    db rows 10@85
    chins 13
    pressdowns 10@135

    Sleep:7 hours

    Deadlift will be maxed out as soon as i get my new belt and bench will come probly next week. Im shootin for over 425 on dead.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  4. #79
    Moderator Adam's Avatar
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    dynamic squat

    speed squat 8 sets of 3@160
    partial deads 225@16
    side bends 80@ 17left 24 right
    ab machine 165@12

    Sleep: 7 hours

    Workout wasn't as good as usual cause i just got braces yesterday and teeth f*cking hurt. Hopefully tomroro will be better
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  5. #80
    Moderator Adam's Avatar
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    ME bench

    close grip bench 235 failed 245
    military 2@125 8@95
    11 pause at bottom chins

    Sleep: 7 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  6. #81
    Moderator Adam's Avatar
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    ME sq/dl

    simulated deads off blocks got up to 412!!!! no belt or chalk
    side bends left 7@120 right 9@120
    abs 15@135 3@150
    hypers 20

    Sleep: 10.5 hours

    I also found a new food which will help me get stronger.....Kraft Dinner each box has 32 grams of protein and 9 grams of fat and 150 carbs. thats like 900 calories!
    Last edited by Adam; 06-03-2001 at 05:41 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  7. #82
    Moderator Adam's Avatar
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    dynamic bench

    speed bench 3x3x3 with 155
    skulls 7 then 8 with 60
    db rows 11 and 14 with 75 (left rear delt was a bit sore so i need some extra work for them)
    Didn't have lots of time today so thats it.

    Sleep: 7 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  8. #83
    Reborn hero Sinep's Avatar
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    Speaking of braces, listen to this..
    I thought I was speaking to my orthdontist (Floyd Jackson)'s secretary but I misread the phone number and called a lawfirm (Robert Jackson) instead. I felt like a real dumbass when I realized I've been speaking to the lawfirm's secretary for half an hour setting myself up for an appointment

    I should have braces by the end of august, we could call ourselves the Jaw of Steel bruthas !
    "Damn, I'm looking good" -Duke Nukem
    "I look cool dude" -Pig From the Sky

  9. #84
    Geordie The_Chicken_Daddy's Avatar
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    Re: ME bench

    Originally posted by getin bigger
    close grip bench 235 failed 245
    military 2@125 8@95
    11 pause at bottom chins

    Sleep: 7 hours
    You do tricheps before shoulders?
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  10. #85
    Moderator Adam's Avatar
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    Chicken, the reason i did close grip first was because it was my max effort exercise. Sometimes i do tris first anyway because they are more imp. in bench then shoulders.
    Sinep, calling the law firm will be helpful when you want to sue the orthadontist for the pain he will cause you
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  11. #86
    Moderator Adam's Avatar
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    dynamic squat

    speed squat 165 for 8 sets with 20 sec break between sets
    partial deads 15@235
    Thats all i had time to do. But max bench tomrorr and max regular dead on sunday.
    At the gym i was talking to a p'lifter i know and he can dead near 600 now and competition bench well over 400 and squat 500 plus!! I now have some more motitvation to improve

    Sleep: 7 hours. more soon as school's almost over!!!
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  12. #87
    Moderator Adam's Avatar
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    ME bench

    today i maxed out bench and it was weird,
    i fought 245 for like 4 seconds befor i locked it out, then i put on 250 and through it up like nothing, 255 got 3 inches and stalled. I NEED to make my form more consistent.
    Military 8@95 4@115
    Sleep: 7 hours

    Today i worked out with Todd (the P'Lifter i know) and he was helpin' me out with form and stuff. He showed me my weakness in form but it was after i did my last attempt so ill have to use it on speed days.
    And i got my westside tapes today but i didnt get to watch them yet. They should be cool!
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  13. #88
    Moderator Adam's Avatar
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    ME sq/dl

    today i maxed out on deadlift.
    well, it didn't go so good.
    i did 412 and it felt heavy then i tried 437 and it was a no go then i tried 427 and that was a no go. both got up to knee level but no higher. I think it was a mix of doing too much deads latly (last 2 weeks), and i need stronger hips. Next week i will be doing max on zercher squat and the week after that i will be doing arch back good mornings followed by sumo deads. as of now my total is 977 and i need 67 more pounds within the next 7 weeks. My volume is being upped on all days and my sleep and food are being increased alot.

    After deads i did
    3 sets of abs
    3 sets of sidebends
    1 set of glut ham raise
    1 set of hypers

    My weight today after supper was 171 so diet is now over

    In the last 2 days i had 24 hours sleep!!
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  14. #89
    Gaglione Strength Chris Rodgers's Avatar
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    *Latman pats Gettin Bigger on the back*


    You are doing a great job man. Giving me some motivation! Kepp it up bro!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  15. #90
    Moderator Adam's Avatar
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    Thanks Latty

    Today was dynamic bench day
    speed bench 155 3x3x3
    close grip elbows flarred out bar to throat press(dont know what there called) 185@6 185@5 195@5 this exercise is pretty cool
    skulls 60@8,6,4
    db rows 70@14both sides then 12 both sides
    side laterals 10 pounders for ? 15 pounders for ?

    Sleep: 7 hours
    Last edited by Adam; 12-19-2001 at 11:02 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  16. #91
    Moderator Adam's Avatar
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    dynamic squat

    speed squat 8 sets of 2@170
    partial deads 2 sets of 12@240
    2 sets of obliques
    1 set abs
    12 reps glut ham raise

    Sleep: 6 hours
    June 14
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  17. #92
    Moderator Adam's Avatar
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    ME bench

    today i did ultra wide bench. pointer finger on outside ring. I went for a 3 rep max but i got 4@205!
    skulls 60 for 8,6,4
    pushdowns 3 sets of 8 reps (weights around 150-120)
    2 sets of chins
    2 sets of side laterals

    Sleep: 9 hours

    Hams and lower and upper back are DEAD from yesterday. The glut ham raise really works well.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  18. #93
    Moderator Adam's Avatar
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    ME sq/dl

    worked up to a 290 zercher squat (touched elbows to thighs)
    hypers 5@90
    obliques and abs 2 light sets

    Sleep: 7 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  19. #94
    Moderator Adam's Avatar
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    dynamic bench

    speed bench 3x3x3 155
    skulls 60@ 7,6,6 then 5supersetted with pushdowns 105@5
    ezbar rows 15@110 11@110
    one set of chins
    2 sets of side laterals

    Sleep: 7 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  20. #95
    Moderator Adam's Avatar
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    dynamic squat

    couldn't get to the gym today so workout is a bit different.

    speed squat 9 sets of 2@170 and 1 set @190
    these were parallel box squats.
    bent over good morning 10@190
    arch back good morning 2 sets 10@190
    partial dead 15 and 13@190

    Sleep: 11 hours
    June 21
    Last edited by Adam; 06-21-2001 at 10:48 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  21. #96
    Moderator Adam's Avatar
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    ME bench

    210 for 3 on superass wide bench
    skulls 70@6,5,6,4 60@6supersetted with pushdowns
    chins with 45plate 3 grips pronate supinate and semi 4 reps each
    side laterals 20pounders and 15 pounders for reps??

    Sleep: 8 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  22. #97
    Moderator Adam's Avatar
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    ME sq/dl

    3 rep max on arch back good mornings
    worked up to 255 for 3 and tried 275 but back rounded
    glut ham raise 5@25 and 10 bodywieght
    obliques 1 set abs 3 sets

    Sleep: 3 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  23. #98
    Moderator Adam's Avatar
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    dynamic bench

    speed bench 3x3x3 @155 last set 185
    skulls 80@4 70@5,6,4 something like that
    gym got a t-bar so i messed around with that, did a 3 rep with 160 and used 3 plates for a few sets
    plate raise with 25 plate 15 reps
    pushdowns on wide curvy bar reverse grip 120@13 105@11
    chins 7 or so

    Sleep: 8 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  24. #99
    Moderator Adam's Avatar
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    ME bench

    worked up to 65 for 5 on db press and tried 75 and got 4.5 reps, i wore myself out trying to get the db's up on my legs but ill have a spotter next time.
    skulls 70@5 80@4 70@4 60@8?
    t-bar 90@12 115@10 115@9
    db extensions 2 sets of ??


    I missed yesterdays workout so i did speed squat with 180 for 8 sets of 2 at end of this workout.

    Sleep: 11 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  25. #100
    Moderator Adam's Avatar
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    me sq/dl

    sumo dead off block up to 377
    3 sets of abs
    2 obliques
    2 glute ham raise

    Sleep 10 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

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