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Thread: Rinse - Repeat

  1. #1776
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Coke View Post
    I'm hearing you, diet plans are not always easy no matter where you are going with it - good luck.
    Ha, I'll need it! thanks, Terry.

    Quote Originally Posted by Kiaran View Post
    Awesome workouts, bro. We do have very similar routines, lol! How was the speed on that bench? I noticed you chose two back/lat movements in your upper day. Is that a weak point for you? I am workin on my triceps, I think they hold me back. Sounds like you got to a pretty solid weight. Do you typically struggle to gain weight or lose weight? It is definitely tougher for me to gain it. What's your goal weight right now? It's tough as shit to hold onto your strength while losing.
    Yeah man, my back is pretty weak in comparison to everything else. Can barely crank out 8 bw and adding weight makes me suck even more...so I try to do them as much as possible.

    I hear you with the triceps, they're definitely a weapon point for me too, but now that I have no pain when doing dips they're going to be a big movement for me. I did bw+135 for 1 back when I was doing heavy weighted dips and would like to get back there again.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  2. #1777
    Squat Heavy, Squat Often Cards's Avatar
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    Tuesday:

    Box + Mini & Monster Mini
    135x2
    135x2
    135x2
    135x2
    135x2
    135x2
    135x2
    135x2
    135x2
    135x2

    Wednesday

    DB Press
    45x8
    45x8
    55x8
    65x5
    75x5
    75x5
    75x5


    Pull Up
    bwx5
    bwx5
    bwx5

    Dips
    bwx12
    bwx12

    Pushdown
    40x32 (15 second break inbetween 8s)

    Curls

    No pain today!
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  3. #1778
    Squat Heavy, Squat Often Cards's Avatar
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    [B]Saturday[/B

    Bow Squat - below parallel
    135x3
    185x2
    225x2
    275x2
    -
    315x5
    [B]
    Leg Extensions
    Leg Curls
    Abs
    Hypers

    Sunday

    Bench
    115x3
    115x3
    135x3
    135x3
    155x3
    155x3
    165x3
    175x3
    185x3
    195x3

    Dips
    +25x5
    +25x5
    +25x5
    +25x5
    x8
    x8
    x8

    Pull Up
    x7
    x7

    DB Row
    100x3
    100x3
    100x3
    Last edited by Cards; 09-09-2012 at 08:35 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  4. #1779
    Strength & Protection Kiaran's Avatar
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    Dips are gettin stronger every session, bro. That Squat is pretty sick too; 315x5 on sub-parallel? I think my two favorite back movements are Pullups and T-Bars. How's your CNS and recovery doing with the routine lately?
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  5. #1780
    WBB Team Captain Coke's Avatar
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    Good job with both sessions Kendyl.

  6. #1781
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Kiaran View Post
    Dips are gettin stronger every session, bro. That Squat is pretty sick too; 315x5 on sub-parallel? I think my two favorite back movements are Pullups and T-Bars. How's your CNS and recovery doing with the routine lately?
    Have to start adding weight somewhere! May as well be dips, plus they don't cause any pain which is such an awesome plus.

    CNS...eh...I'm not eating enough to be honest. I'm down to 181 and I can definitely feel it taking a toll. The cool part about WS and other routines like it is the self regulation. Max for the day on ME (calm mentally), if DE day is going slower than it should, drop the weight and cut a few sets.

    Quote Originally Posted by Coke View Post
    Good job with both sessions Kendyl.
    Terry, my man, I appreciate the continued support!
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  7. #1782
    Squat Heavy, Squat Often Cards's Avatar
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    DE Lower

    Wave 1 Cycle 2

    Box to Parallel
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2

    Extra Wide Sumo
    225x1
    225x1
    225x1
    225x1
    225x1
    225x1
    225x1
    225x1

    No accessory work today, went during lunch and was feeling tired. Extra wide sumo felt good, worked on the flexibility and really got down into position for a strong pull. Focused on deep breaths, tight core, and hip drive.

    Birthday is tomorrow...turning 25, but I'm happy where I am in life. Good job, good girl, decent weight, and OK lifts with plenty of time to improve. Long term goal, 4 years enter a PL or BB contest. I could definitely do it now for fun and experience, but I have some personal goals I want to hit weight and lift wise before I commit to that mind set.
    Last edited by Cards; 09-11-2012 at 06:05 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  8. #1783
    WBB Team Captain Coke's Avatar
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    Lunch hour workout is looking great.

  9. #1784
    Strength & Protection Kiaran's Avatar
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    Solid session bro! Very classic Nuts & Bolts Westside Template goin on there for DE day. If I could pick your brain, what are some of the best tips you could give for squatting? I always like to hear and learn from what other people have learned.

    Happy Birthday, man 25 years old. You are just getting started, man. Gonna be strong! I think I had the same goals you do. I finally did a PL competition at age 30, lol. You definitely got to do at least one in your life if you like iron as much as we do.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  10. #1785
    Squat Heavy, Squat Often Cards's Avatar
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    Lower

    Sumo Deadlift
    135x5
    225x3
    315x2
    405x1
    455x1
    495x1

    Lying Leg Curl
    65x12
    65x12
    65x12

    Extension
    60x15
    60x15
    60x15

    Upper Back/Core
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  11. #1786
    WBB Team Captain Coke's Avatar
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    Solid sumos dude, glad to see the update.

  12. #1787
    Squat Heavy, Squat Often Cards's Avatar
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    Sunday

    Bench
    135x3x3
    155x3x3
    165x3x3
    185x3x3

    DB Row
    90x5x4

    seated oh press
    95x12x4

    pull ups
    x5x3


    arms


    less pain in the beginning, but couldnt do dips after
    Last edited by Cards; 11-05-2012 at 06:05 AM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  13. #1788
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Nice. I love suicide grip when I have a partner. I feel I grip tighter that way...Perhaps it's just a mental thing. Squats are lookin big too!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  14. #1789
    Squat Heavy, Squat Often Cards's Avatar
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    wish the squats were higher, dead lift is definitely pulling ahead.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  15. #1790
    Squat Heavy, Squat Often Cards's Avatar
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    lower:

    Box squat
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    Face Pulls
    30x12
    40x12
    40x12

    Curls
    x10
    x10
    x10

    Extensions:
    80x12
    80x12
    80x12

    Sore, focused on form, depth, and speed. target some weak area, too.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  16. #1791
    WBB Team Captain Coke's Avatar
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    On the move bro, like the approach.

  17. #1792
    Squat Heavy, Squat Often Cards's Avatar
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    Wednesday:
    Seated Hammer OH Press
    WU-
    2ppsx3
    2ppsx3
    2ppsx3
    1ppsx10
    1ppsx10
    1ppsx10

    Pull Up
    bwx5
    bwx5
    bwx5

    DB Row
    90x5
    90x5
    90x5

    Push Down
    A lot


    Saturday
    Box Squat
    135x3
    225x3
    275x1
    315x1
    335x1
    225x10

    Leg Press
    4ppsx3
    5ppsx3
    6ppsx3
    6ppsx3
    6ppsx3

    Extensions
    80x10
    80x10
    80x10

    Upper Back Work


    Sunday - hung over as shit
    Bench:
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5

    Hammer Row
    1ppsx10
    1ppsx10
    1ppsx10

    More shit - really hung over
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  18. #1793
    WBB Team Captain Coke's Avatar
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    Nice workouts this past week man.

  19. #1794
    Squat Heavy, Squat Often Cards's Avatar
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    Coke, I appreciate the continued support!

    Tuesday:

    Box Squat
    WU
    275x3
    275x3
    275x3
    225x3
    225x3
    225x3

    Extensions
    Upper Back Work

    Wednesday
    Bench
    135x8
    135x8
    135x8

    Upper Back Work
    Tri Work
    Bi Wrok



    Saturday:

    Block Deadlifts:
    135x3
    225x3
    315x3
    365x1
    405x1
    455x1
    505x1
    -
    315x1x8


    GHR
    Extensions

    Pull Up

    Sunday
    Bench
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3

    Incline Smith
    135x10
    135x10
    135x10

    Dips
    BWx5
    BWx5
    BWx5

    Upper Back Work
    Bi Work
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  20. #1795
    WBB Team Captain Coke's Avatar
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    Looks good, big day with the pulling on Saturday.

  21. #1796
    Squat Heavy, Squat Often Cards's Avatar
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    Haven't been here in a while, lost the dedication to record my workouts, but still doing it.

    Sumo Deadlift:
    135x3
    225x3
    315x3
    405x1
    455x1
    505x1 - PR +10

    figure i'll record PRs and what not
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  22. #1797
    WBB Team Captain Coke's Avatar
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    Great with the update, new PR is huge!

  23. #1798
    Squat Heavy, Squat Often Cards's Avatar
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    DE Lower:

    Squat:
    135x3
    135x3
    225x3
    275x1

    GM:
    135x8
    135x8
    135x8

    RDL:
    135x8
    135x8
    135x8

    Body was definitely worn down from the last couple of weeks. Took it easy, did some low intensity, higher volume than normal. Upper body tomorrow.
    Last edited by Cards; 04-20-2013 at 07:02 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  24. #1799
    Squat Heavy, Squat Often Cards's Avatar
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    Upper

    Bench:
    135x8
    155x8
    185x3
    205x2
    215x2
    225x2
    235x2

    Hammer Row
    70psx10
    70psx10
    70psx10

    Hammer Pull Down
    45sx10
    45sx10
    45sx10

    Dips
    BWx3
    BW+45x3
    BW+70x3
    BW+90x3
    BW+45x8

    Push Downs
    40x8
    60x8
    80x8

    Curls
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  25. #1800
    Squat Heavy, Squat Often Cards's Avatar
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    Tennis

    45 min
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

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