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Post by Joey Smith on Jan 8, 2008 13:33:39 GMT -5
Nice PR!....
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Post by chainman on Jan 9, 2008 7:42:57 GMT -5
Speed Bench 1/7/2008 225 x 3 x 8 w/light bands 315 x 3 x 4 3bd./ 3sec. pauses Blast strap push ups w/elevated feet palms in 3 sets of 12 Cable push-downs 3 sets of 20 Seated ab crunch against average band 3 sets of 12 Kinda taking it easy due to meet on Sat.
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Post by chainman on Jan 13, 2008 20:39:19 GMT -5
U.P.A PUSH/PULL MEET 1/12/2008 My shoulder needed some more TLC so i just pulled today. Weighed in @238.5 opened @ 611 2nd. 666 3rd. 705pr 4th 716pr ="http://www.youtube.com/v/C9bj2xBPlOA&rel=1
My last two lifts from a technical standpoint were the best. All of the Tribe members were winners today. They are all winners well before they get to the platform....The gnarly bar gave up plenty of pr's today. The Tribe had yet another stellar performance. Thanks for making the trip down Pete. Your support means alot... Congrats to Greg Crook on best lifter award. It was a pleasure to finally meet you. Great lifting Greg......WOW!!!!
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Post by chainman on Jan 13, 2008 20:39:55 GMT -5
Accessory Work 1/13/2008 Slight tear in right hammy again. Did this on third attempt @ yesterdays meet. Same area as last time. Here we go again.... Worked in with Policeman today. We were both gimping around the gym today...
Kroc rows no straps 110 x 25 Hammer strength pulls against light bands/weight 3 sets of 10 Wide grip pull downs 3 sets of 12 Standing crunches w/strong band 3 sets of 15 Side bends w/average band 3 sets of 15 Grip work - Rolling Thunder worked up to 150
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Post by Greg Crook on Jan 14, 2008 11:10:49 GMT -5
Great job Mark!! It was great to meet you as well. You are a bull!! I loved watching you lift, and you are every bit as nice a guy as everyone said you were. Take care of the hammy & shoulder and hope to see you soon, and again great job!
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Post by Joey Smith on Jan 15, 2008 13:37:15 GMT -5
Congrats on your pull Mark....
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Post by chainman on Jan 16, 2008 21:13:07 GMT -5
Thanks guys......much appreciated
Speed Squats /Deads 1/16/2008 Parallel sponge bob box squats w/SS bar 335 x 2 x 1 w/40lbs chain 335 x 2 x 2 w/80 " " 335 x 2 x 2 w/120 " " 335 x 2 x 2 w/160 " " 335 x 2 x 1 w/220 " " 335 x 2 x 1 w/300 " " Deads against doubled light bands 135 x 1 x 6 Barbell rows w/80lbs of chain 225 x 8 x 2 275 x 5 Seated crunches against average band 2 sets of 25 I was somewhat concerned about my hamstring Sun. & Mon. I thought i would have to go through the grueling mental process of active recovery all over again. I have two small black streaks that run horizontally in the same area as the last tear. I got lucky on that one.
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Post by chainman on Jan 17, 2008 21:58:49 GMT -5
Max Effort Bench 1/17/2008 Warmed up to 365 raw Katana double ply 455 x 2 3/bd 495 x 1 " " 545 x 1 " " 580 x 1 " " pr 605 x 1 " " pr Close grip incline 225 x 5 275 x 5 315 x 5 Cable push downs 3 sets of 12 Thats all....... After watching last weekends bench exploits from fellow Tribe members i thought i better get my bum in gear. We switched M/E bench days so we could work in with Kevin Dowd. He is scary strong on the bench. He worked up to 585.......raw
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Post by chainman on Jan 18, 2008 20:11:11 GMT -5
Accessory Work 1/18/2008 Pull sled for 10 laps around parking lot. Static ab holds on G/H 30sec. holds w/25 Cable rear delt 3 sets of 12
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Post by chainman on Jan 20, 2008 20:05:58 GMT -5
M/E Squats 1/20/2008 Worked HIGH chain squats today Worked up to 900pr Dropped down for a opener @ 750 crushed it. That was it. The Y closed so no accessory work was done.
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Post by Greg Crook on Jan 21, 2008 8:36:19 GMT -5
I love me some high squats! Nice work Mark
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Post by chainman on Jan 21, 2008 14:06:21 GMT -5
Thanks Greg.
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Post by chainman on Jan 21, 2008 14:07:02 GMT -5
Speed Bench 1/21/2008 225 x 3 x 2 w/40 chain 225 x 3 x 2 w/80 225 x 3 x 2 w/120 225 x 3 x 2 w/160 Kroc's 120 x 25 no straps Cable pushdowns w/mini behind head 4 sets of 15 New wheel of death from Elite. 3 sets of 15
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blue
Gym Bag Carrier Member
Posts: 64
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Post by blue on Jan 22, 2008 7:29:53 GMT -5
Good stuff Sir Chainicus!
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Post by Joey Smith on Jan 23, 2008 15:22:44 GMT -5
That wheel of death is torture....
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