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Post by chainman on Dec 16, 2007 20:41:16 GMT -5
All the x-rays looked good Bull. Some tearing across the chest plate seems to be the culprit.
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Post by chainman on Dec 19, 2007 13:26:47 GMT -5
Speed Bench 12/18/2007 185 x 3 x 1 w/doubled minis-3bd.....not.... 135 x 3 x 7 " " " Close grip pulldown 3 sets of 10 Barbell rows 225 x 8,275 x 8,315 x 8 Cable pushdowns w/average band added 3 sets of 10 Average band overhead extensions 2 sets of 15 3 sets of average band crunches and 3 sets of side bends 3 sets of farmers walk w/150lbs. Policeman wobbled in on cruches tonight so he could bench. He just had surgery Fri. He benched with one leg up on a squat box.......Thats hard core.....
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Post by chainman on Dec 20, 2007 7:40:42 GMT -5
Speed Squats/Deads 12/19/2007 Foam box squats below parallel w/SS bar 325 x 2 x 6 w/strong bands 325 x 2 x 2 w/strong bands +doubled minis Deads on sumo platform against average bands 225 x 1 245 x 1 255 x 1 265 x 1 275 x 1 285 x 1 295 x 1 Glute Hams 2 sets of 12 w/25 1 set of 8 w/50 Pull thru w/average band 3 sets of 15 Ab wheel 3 sets of 15
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Post by Joey Smith on Dec 20, 2007 12:36:22 GMT -5
I see your doing that Ab wheel as well....Rod and I got one and that damn thing is torture....
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Post by chainman on Dec 23, 2007 21:41:48 GMT -5
Accessory work 12/21/2007 Cable pushdowns 4 heavy sets of 8 Kettle bell overhead extensions 3 sets of 10 Strong band crunches 3 sets of 12 Grip work. Farmers walk holds Gym had a small buffet of food laid out for us. 1 plate of chicken,1 plate of keilbasa and beans,1 cheese cake,4 brownies and a 45 min. nappy...
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Post by chainman on Dec 23, 2007 21:42:21 GMT -5
M/E Deads 12/23/2007 Pulled from 1" matts 500 x 1 550 x 1 610 x 1 685 x 1 pr left it there...... Dimel deads 2 sets of 20 w/230 Spread eagle abs 1 set of 15 w/25 2 sets of 15 w/45 The Tribe members left a lotta skin on the bar today and some serious pr's were set...... Great job by all....
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Post by chainman on Dec 27, 2007 20:56:16 GMT -5
Speed Bench 12/24/2007 Raw to 3bds w/3 sec. pauses 245 x 3 265 x 3 275 x 3 295 x 3 Doubled average band to chest 135 x 3 155 x 3 175 x 3 x 2 triceps extensions 3 heavy sets Hammer strength pull downs 3 heavy sets Db pull overs 100 x 10 x 3 Wheel of death 3 sets of 15
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Post by chainman on Dec 27, 2007 20:56:40 GMT -5
Speed Squats/Deads 12/27/2007 Below parallel sponge bob box squats w/SS bar 345 x 2 x 8 w/average band Deads on sumo platform 2" deficit 275 x 1 x 8 against average bands Take offs 4 sets of 6 w/120lb kettle bell Farmers walk 3 sets @ 140' working up to 165lbs each. Spud strap cable crunches 3 sets to failure
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Post by chainman on Dec 31, 2007 13:16:58 GMT -5
Active Recovery Bench 12/28/2007 Warmed up to 325 Take new Katana for a test drive 405 x 3 4bd. 455 x 3 " 495 x 3 " 545 x 2 3bd Rack raw 6" lock-outs 3 sets working up to 405. Left it there... Cable pushdown S/S with overhead rope 3 sets 15/15 DB side delts 3 sets of 10 Strong band crunches 3 sets of 10
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Post by chainman on Dec 31, 2007 13:17:47 GMT -5
Max Effort Squats 12/30/2007 Below parallel box squats w/strong bands Briefs & knee wraps 500 x 1 550 x 1 590 x 1 640 x 1 pr Ham curl ups against average bands 3 sets 10,8,8 Wide grip cable rows 3 sets of 12 Wheel of death 3 sets of 15 Plenty of pr's to go around today and some sweet comeback lifts. Great way to end a prosperous year Tribe. Thanks Buddy,Steve,Moose,Cheryl and Gumby.....
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Post by Joey Smith on Jan 1, 2008 14:04:31 GMT -5
Mark, What up bro? Glad to see training is going well. I have a real good friend of mine who just moved up your way from Marion. He just joined at your gym WNC BB. His name is Josh Kneen. He is about 185 and cut up. Black hair with a thin beard. He is a super nice guy and very strong. I told him today that I knew a few guys that trained up there and that maybe he could get up with yall and train. Josh has trained with me for about 2 years. Look him up. He would be a great additon to you guys gym. I told him as well that I will be coming up this Sunday to visit and train up there so maybe I can run into yall. Take care bro and have a Happy New Year.
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Post by chainman on Jan 1, 2008 17:39:17 GMT -5
Dynamic Bench 1/1/2008 Raw 3 bd. w/paused reps 275 x 3 x 2 315 x 3 x 4 Average band 3 bd. 225 x 3 x 3 Close grip incline to 3bd. 245 x 10 280 x 8 300 x 5 Fat bar 3bd. 245 x 10 295 x 8 x 2 Supported rows 3 sets of 8 G.H Abs 3 sets of 15
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Post by chainman on Jan 1, 2008 17:51:51 GMT -5
Joey, Have Josh give me a call. I'm kinnda running low on training partners-none. I'll more than likley be in Hickory for a Squat session on Sun. Let me know what time you plan on being here. Thanks...... cell# 828-713-7928
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Post by chainman on Jan 2, 2008 19:11:07 GMT -5
Speed Squats/Deads 1/2/2008 Below parallel sponge bob box squats w/SS bar 335 x 2 x 8 w/light bands doubled Speed Deads 165 x 1 x 6 against doubled average bands Pull thru w/average band 3 sets of 12 Kroc rows 100 x 30 Average band side bends 3 sets of 13 Hams were still sore from Sunday's onslaught. Speed deads were fast.....The 12th should be fun....
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Post by chainman on Jan 7, 2008 11:39:48 GMT -5
Max Effort Squats 1/7/2008 Comp. squats w/briefs & wraps 500 x 1 590 x 1 640 x 1 680 x 1 730 x 1 760 x 1 pr Leg curls against average bands 3 sets of 10 or so Standing ab crunch 4 sets of 15 Low cable row 4 sets of 10 music....Jackyl.....Lumberjack "http://www.youtube.com/v/AKSJLop26yI&rel=1"
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