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Post by chainman on Oct 18, 2007 11:07:12 GMT -5
Speed Squats/Deads 10-17-2007
Sponge bob box squats w/SS bar to parallel with average bands doubled.
225 x 2 x 1
275 x 2 x 7
Deads against doubled minis
295 x 1 x 6
Db rear delts
3 sets of 10
Side bends against cables
3 sets of 12
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Post by Joey Smith on Oct 18, 2007 11:40:16 GMT -5
Great having you on here bro!....  |
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Post by chainman on Oct 20, 2007 8:35:19 GMT -5
M/E Bench 10/19/2007
Raw three board
365 x 3
405 x 3
435 x 3
445 x 1 pr
465 x 0
Standing kettle bell press
70 x10 x 4
Blast strap push ups
3 sets of 10
Blast strap body rows
3 sets of 10
Blast strap Pikes (abs)
that sucked
First time using a blast strap...It has merit....
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Post by chainman on Oct 22, 2007 8:42:20 GMT -5
M/E Deads 10/21/2007
Lucky & I worked out at the Hickory Lab
Comp Deads
410 x 1
500 x 1
550 x 1
600 x 1
640 x 1 pr
600 x 2 pr wfr
Lucky hit a big PR today....475 oh yea!!!
Rack pulls from top of knees
500 x 3
550 x 2
590 x 1
680 x 1
770 x 1
815 x 1
Cable crunches
3 sets of 12
Wide grip cable pulls
3 sets of 10
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Post by Joey Smith on Oct 22, 2007 16:42:38 GMT -5
Wow now that some heavy deads....great wrok tell Lucky I said congrats.... |
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Post by chainman on Oct 23, 2007 13:51:55 GMT -5
Thanks Joey...
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Post by chainman on Oct 23, 2007 19:25:50 GMT -5
Speed Bench 10/23/2007
Worked in with Braveheart & Policeman
225 x 3 x 4 w/light bands + 80lbs chain from 3 board
225 x 3 x 4 w/light bands
Blast strap work
Decline push ups 2 sets of 15
Incline pulls 2 sets of 15
Face pulls 2 sets of 10
Wide grip cable pull downs
3 sets of 10
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Post by chainman on Oct 24, 2007 20:34:49 GMT -5
Speed Squats/Deads 10/24/2007
Below parallel sponge bob box squats w/SS bar
300 x 2 x 4 w/average bands
300 x 2 x 4 w/average bands + minis doubled
Deads on new sumo platform
295 x 1 x 6 against light bands
Stiff leg deads
225 x 6 x 1 4" deficit against average bands
225 x 10 x 1 " " " "
Shrugs against strong bands
3 sets of 15
Those stiff leg deads against bands trashed me...
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Post by Joey Smith on Oct 26, 2007 11:30:27 GMT -5
Man I need to try thase shrugs with bands....you have a pic of how you set it up?.... |
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Post by chainman on Oct 26, 2007 21:41:27 GMT -5
M/E Bench 10/26/2007
Trying to listen to what my left shoulder is telling me.....take a break - rehab.....Same shoulder i tore out 18 months ago. Its been telling me this since the Summer Heat III meet.
Rep work
185 x 8
225 x 8
250 x 25 pr wfr
Blast straps
push ups with feet elevated
3 sets of 15
2 sets of 10 w/light band around back feet elevated. palms in
Blast strap body rows feet up
4 sets of 12
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Post by chainman on Oct 28, 2007 19:41:11 GMT -5
M/E Squats 10/28/2007
Squats to wherever my new metal ace pro briefs would take me. First time in briefs or any kind of muti-ply.
warmed up to 335
425 x 3
455 x 3
515 x 3
565 x 1
605 x 1
655 x 1
Tried to put Inzer canvas on. Not............ To tight.
695 x 1
745 x 1
Deads against light bands with briefs on (experiment). Around 100 lbs. of tension.
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
475 x 1
I didn't get anything to parallel. 1-2" was about it. I was impressed with the support from the briefs. I'm intrigued...
PS Glad to have Boris back in the mono.
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Post by Joey Smith on Oct 29, 2007 16:30:35 GMT -5
Those briefs may take you to the next level bro.... |
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Post by chainman on Oct 29, 2007 19:20:34 GMT -5
I may have to retire my onesie. If i can find something to compliment these breifs i should be o.k
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Post by chainman on Oct 30, 2007 20:26:04 GMT -5
D/E Bench 10/30/2007
225 x 3 x 3 w/doubled minis
245 x 3 x 5 " " "
Close grip incline
275 x 5
295 x 5
325 x 5
Barbell rows
245 x 8 x 5
Wheel of death
3 sets of 15
Worked in with Policeman & Lucky. You guys were fast tonight. Great work.
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Post by chainman on Nov 1, 2007 6:20:38 GMT -5
D/E Squat/Deads 10/31/2007
Below parallel sponge bob squats w/SS bar
Toned it down a notch due to NOTLD Sat.
225 x 2 x 4 w/strong bands
275 x 2 x 4 " " "
Deads against light bands
185 x 1 x 6
Wide grip pull downs
4 sets of 12
Fast - efficient workout
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