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Post by gopostal42 on Jul 11, 2006 19:37:34 GMT -5
deload bench
just easy stuff, very little arch with flat foot position
45x8 135x10 155x8 155+65lbs of chain 5x5 medium grip to close grip then to super closer grip in rotation.
lying ox curl bar 2x8
BS'd for an hour and went home. best workout ever!
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Post by Breaker on Jul 11, 2006 20:57:34 GMT -5
Like the fact you maintain both disciplines on your Deadlifts Derek. I do work both styles myself Sumo and Conventional. Even though my raw Sumo sucks-ass it still helps me out on my wide Squats.
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Post by gopostal42 on Jul 15, 2006 14:05:31 GMT -5
ME Pull (competition style) WITH THE LENOIR CREW!!!!!!
was up all night in the bath room and then back in it at 4 am this morning, felt like pure poopage. lost 7-8 pounds over night but got back upto 162 by 10am.
blue, bucket the champ and the slimester came up to the higher elevations to pull at app fitness today.
135x5 conventional/ front squats 225x3 conv and sumo 315x2 conv and sumo 365x1 sumo put on metal v-type 405x1 455x1 straps up 495x1 butta 540x0 stapled! feet slid out on the platform, as right said fred would say "i'm to sumo for the platform"
45 degree backraises safety squat bar+65lb in chain 3x10 getting very easy now 1x5 behind the neck same weight, harder somewhat but def not comfortable
zerchers 135+65lb chain x8 225+65lb chain 2x8 had trouble holding on the last few reps
pull throughs blue band 2x12
real fun stuff! strongman equipment downstairs
157lb stone bellied up 187lb stone bellied up 224lb stone to the lap didn't try to lift it.
tire flip 1100 pound tire over once............... by all 4 of us
log press just messed around for a few reps
1 set to failure at golden corral!
i think slimey slipped something in my drink, almost passed out during the feeding session. felt like low blood sugar but with the previous nights experience who knows what it could be. the 495 pull felt great for feeling so bad, very encouraging. probably open with 500 if all goes well in august.
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Post by Joey Smith on Jul 16, 2006 19:20:38 GMT -5
Feeling like shit and training never mix do they?....good shit still D....
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Post by gopostal42 on Jul 16, 2006 20:49:51 GMT -5
thanks man
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Post by Marty Queen on Jul 18, 2006 11:23:22 GMT -5
strong workout. must have been fun messing around with that strongman equipment.
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Post by gopostal42 on Jul 18, 2006 11:44:06 GMT -5
i havent done it too much yet but i will in the future specificallly the farmers walk handles. i need to build up some endurance and grip strength wouldn't hurt.
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Post by Joey Smith on Jul 23, 2006 11:08:30 GMT -5
i havent done it too much yet but i will in the future specificallly the farmers walk handles. i need to build up some endurance and grip strength wouldn't hurt. Me and you both bro!....
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Post by gopostal42 on Jul 24, 2006 20:17:44 GMT -5
re-load week
rdl's 135x8 conv and sumo 225x5+green bands conv and sumo 245x5+green bands conv and sumo 275+green bands 3x5 conv and sumo
back raises ssb+65 in chains 3x10
and that was it!
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Post by gopostal42 on Jul 25, 2006 20:42:16 GMT -5
ME bench
first day back in the shirt since may 13th, forgot how much i hated it.
140x10 190x5 230x2 put on f6 260x3 lightest weight to ever touch 280x2 290x2 rep pr 300x0 ouchie in the shoulder
tricep pushdowns 4x10 light, switched handles each time
farmers walk 4x160 30 yards light stuff should be fun later when i start adding some weight!
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Post by Marty Queen on Jul 26, 2006 8:18:38 GMT -5
Good work Derek.
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Post by gopostal42 on Jul 26, 2006 16:22:37 GMT -5
thanks bro, the bench work was a little rough, technique didnt feel right at anytime during the workout. i can tell my lockout is stronger now though which is a plus!
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Post by Breaker on Jul 26, 2006 17:21:39 GMT -5
Derek just my 2 cents bro and I think Mr. Smith will agree with me on this. You need to be in that shirt every week and get use to being in it. I know it sucks when you arms are turning purple, but just have your training partners adjust it so you can get some circulation back and readjust when ready to lift. Just my 2 cents bro, but never the less nice work on your 290x2. Also being in that shirt is not going to decrease your Raw power by no means, it’s going to save your shoulders and develop more triceps’.
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Post by gopostal42 on Jul 26, 2006 18:05:49 GMT -5
i believe it, i'm terrible in a shirt and i'm always open to suggestion! i don't have any constant training partners but i usually just grab people i know to help me with the shirt and then they usually leave and i have others lift off for me. this past workout, i had a new hand off guy and he weighs well over 3 and one strong mofo. he picked up the bar and me with it, pulling me out of my arch and off the bench by about 3 inches! that was the 275 set, i wiggled my shoulders back under me and did it but it was awkward. i will def be in my shirt more in the future, my next full meet is oct 7th, the IBP meet in shelby so i'll be using more equipment. wow i got off topic quick, damn a.d.d.
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Post by gopostal42 on Jul 28, 2006 13:24:51 GMT -5
DE lower
worked on perfecting my clean form with naomi. she's an awesome olympic lifter and has been to nationals. i had done hangcleans for 4 years in high school so coming from the floor was a switch. had fun though! there are so many detailed movements in the clean its crazy, especially doing right.
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