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Post by gopostal42 on Jul 3, 2006 4:48:14 GMT -5
its on a 45 degree backraise and i just hold a safety squat bar zercher style (to hit lower on the back) with chains set up to start grabbing right after you come off the bottom of the back raise. it makes the motion from bottom to top hard as hell instead of being able to swing into it almost like using a band.
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Post by Breaker on Jul 4, 2006 20:35:57 GMT -5
Note taken Derek: Put that SSb in my magic black book of torture!
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Post by Joey Smith on Jul 4, 2006 22:16:46 GMT -5
Note taken Derek: Put that SSb in my magic black book of torture! OK Fuck that lift now that I know.... ;D
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Post by gopostal42 on Jul 5, 2006 17:23:53 GMT -5
LOL dont be afraid of it! its a blessing from the iron gods
ok internet has been down for the last few days so ive not been on in a while here's a catch up post
monday- deload lower
140x10 front squats cleans pulls just a lil of everything RDL's 140+green bands (280) 4x10 did these while helping a friend with his bench shirt and refining my bench shirt tech skills. his raw bench is 350 or so and had hit 380 in an open back f6 that was kind of loose. i began tweaking on it and he hit 410 and was d**n close to hitting 440, just past his CNS's ability. he could hit 450+ in the next couple of weeks.
back raises 3x12 45 bar
band swiss ball crunches green band 3x15
get to play with an inzer double denim tomorrow for the first time, should be fun!
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Post by Marty Queen on Jul 5, 2006 17:30:13 GMT -5
Strong workout Derek!
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Post by maxson on Jul 6, 2006 7:04:58 GMT -5
You like those band swiss ball crunches.
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Post by gopostal42 on Jul 6, 2006 7:13:11 GMT -5
i do indeed, i've switched the angles around some to hit obliques and that was great too.
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Post by gopostal42 on Jul 7, 2006 5:36:01 GMT -5
deload max effort (louie is probably screaming at me for this) yeah im a smart one
5lb rotator cuff work
bench 45x10 135x8 185x3 225x2
3 board 275x3
DD shirt on 2 board 275 x3
no boards 275x2 300x0 stuck at the bottom
shirt was too loose in the chest plate and i got a grand total of about 20 pounds from it, pretty dissapointed. not sure what to do about it though.
full contact abs 3x8 medium weight
handed off to 4 guys the rest of the night, kept me busy. worked with the same guy in his f6 again today and he got 435 pretty easily after pulling down some more and rolling the sleeves twice and twisting them. looking forward to saturday and some max effort lenoir work
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Post by gopostal42 on Jul 9, 2006 11:18:31 GMT -5
went down the mountain a ways to lift in lenoir with the quest crew saturday. we did chain suspended squats which i was a virgin too. my chain cherry has been popped now and in turn so was a large vessel in my eye which freaked the girlfriend out pretty good. it was funny ;D
45x8 gms and multi stance squats
raw chain squats to parallel 45x5 135x5 245x3 suit on straps down 335x1 385x1 2" above parallel w/ wraps 425x1 465x1 505x1 oh god, that was heavy and moved very very slowly 3" above parallel 525x0.5 yeah just the descent half of it
CNS was feelin it after this, never done any overload work on squats before this besides a couple walkouts, def keeping this in the memory banks for future use.
rack pulls 1st pin standing on plates 225 a few 315 a few 405 a couple 495x1 585x1 675x0 after buddy missed the same thing. he then came back strong and got it which is of course a non verbal personal challenge to me. so i through the belt back on aqnd went after it. 675x0 pulled like crazy but form was off and the bar went forward, jerked it back in position and went again. 675x1 surprisingly quick, through the head back as far as possible and it just came up. made me a happy guy.
accessories were picking up the g/f and spending a romantic evening at the drag strip, had a great time!
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Post by Marty Queen on Jul 9, 2006 11:20:56 GMT -5
Awesome pulls, D. Good job coming back and nailing it after missing!
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Post by gopostal42 on Jul 9, 2006 11:35:31 GMT -5
thanks man, it was a fight. my best pull from a 1 pin was 635 before forgot to mention that.
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Post by maxson on Jul 9, 2006 21:02:14 GMT -5
Dude, congrats on the 675# pin pull
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Post by gopostal42 on Jul 10, 2006 18:39:41 GMT -5
thanks man, hopefully it will transfer over to the full pull.
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Post by badrock on Jul 10, 2006 20:34:59 GMT -5
Strong session buddy, awesome job on the 675
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Post by Joey Smith on Jul 10, 2006 20:40:54 GMT -5
Nice pull D....boy I remember some of my old school comps at Quest gym....I meet alot of peeps at those meets....boy time flys....tell Jeff I said what up next time your there....
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