clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Dec 14, 2006 20:57:42 GMT -5
12/14/2006
plyometric box jumps
12 jumps
Cambered Bar squats raw
165 x 5
255 x 5
345 x 5
435 x 5
single leg seated hamstring curls ( nautilus )
120 x 10 for 4 sets
standing abs
220 x 12
240 x 12
260 x 12 for 2 sets
called it early
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Post by gopostal42 on Dec 14, 2006 21:39:13 GMT -5
12/14/2006 plyometric box jumps 12 jumps thats what im talking about! way to keep it fresh big guy
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Dec 16, 2006 0:12:22 GMT -5
stacey, they train you to be explosive...they train agility and strech reflexxx. They can be done many ways, these were done by jumpind down from a box onto the floor and jumping as high as possible;;;;;Be careful if you do these because of your ankle.
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Post by gopostal42 on Dec 16, 2006 0:35:39 GMT -5
sweet drop jumps are very good for developing explosive power. i do them mainly because i have a blast doing them but my overall athletcism is coming back pretty quickly because it.
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Dec 26, 2006 21:44:34 GMT -5
12/26/2006
speed bench
135 x10 2 sets
225 x 3 4 sets
315 x 3 4 sets
365 x 3
declines
225 x 5 2 sets
315 x 5 3 sets
super set front raise and side raise with cables
50 x 10
50 x 10
60 x 10
barbell curls
bars x 12
95 x 10 3 sets
145 x 5 2 sets
seated alternating dumbell curls
60 x 10 3 sets
concentration curls
35 x 12 3 sets
yes this is more bicep work than I have done cumulative in 5 years.....nut I will not be out done on the biceps (you know who you are)
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Post by Joey Smith on Dec 26, 2006 22:44:48 GMT -5
Damn now yout working on pretty arms too?!....Damn abrecrombe models!.... ;D
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Dec 28, 2006 21:48:18 GMT -5
12/28/2006
Deadlifts briefs only ( no reps were bounced )
245 x 10
335 x 10
425 x 10
515 x 8
Lat Pull Downs
220 x 12
240 x 10
260 x 10
Stability Ball abs (with 35 # plate)
3 sets of 15 reps
Standing ab twists
220 x 12
240 x 12
260 x 12
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Dec 31, 2006 11:09:32 GMT -5
12/29/2006
shirt work metal viking pro --------------------------------------------------------------------------------
135 x 10 for 2 sets 225 x 5 for 2 sets 315 x 3 405 x 1
added shirt
495 x 3 3 board 585 x 3 3 board 585 x 1 2 board 675 x 1 2 board 765 x 1 2 board (shirt slid uo 2 inches still smoked it)
lots of push downs
only my 2 nd time in a metl bench shirt definitely kicks my other shirts ass
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Post by Joey Smith on Dec 31, 2006 18:35:21 GMT -5
Dued your bench was on point Friday!....that Metal looks awsome on you....congrats on that big lift my friend....
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Jan 3, 2007 18:11:11 GMT -5
Thanks for the props Joey, the Metal Viking Pro is working well at the moment
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Jan 3, 2007 18:13:21 GMT -5
1/2/2007
Speed Bench
135 x 10 for 2 sets
225 X 3 for 8 sets
declines
225 x 5
315 x 5 for 5 sets
push downs
220 x 12
240 x 12
260 x 12 for 2 sets
machine curls
3 sets
band pull aparts
3 sets of 15 reps
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Jan 4, 2007 22:14:42 GMT -5
1/4/2007
reverse band deadlift ( average band)
315 x 3 405 x 3 495 x 3 585 x 3 675 x 1 765 x 1 855 x 0 855 x 0
GHR single leg
8 reps x 3 sets
landmines
4 sets of 12
ab crunches
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Post by maxson on Jan 4, 2007 22:21:18 GMT -5
Serious pulling Chris. Where in SC is the push/pull meet you are doing, is in the upstate?
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Jan 5, 2007 21:59:54 GMT -5
-------------------------------------------------------------------------------- Shirt day and puke fest --------------------------------------------------------------------------------
135 x 10 2 sets 245 x 5 2 sets 335 x 3 425 x 1
added metal viking pro bencher
3 board
495 x 3 535 x 3 605 x 3
2 board
715 x 1 815 x 1
followed by 8 mins of puking and yes it was captured on film, now thats awesome.
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clark
Fulltime Member
Granite City Barbell
Posts: 159
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Post by clark on Jan 5, 2007 22:01:13 GMT -5
Thanks man...I will post the meet info this weekend
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