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Post by vince148 on Dec 7, 2007 12:14:15 GMT -5
This day started real well! (Notice sarcasm) First, I had to shovel snow for about 15 minutes. (Count that as warmup!) Then I get in my truck and start heading out. Something doesn't feel right. Turns out I had a flat tire in the back. I ended up taking my wife's car to the gym.
Fri 12/7/07 SQ/DL day Box SQw/SSB & 3 chains ea. side (loose Preds):45x5, 95x3, 135x3, 185x2, 225x2x5sets, 240x2 GMs off pins w/RCB(#7):95x5, 185x5, 245x5, 295x5, 325x5...first time doing these with cambered bar. Felt pretty good. roller hyper:90x10, 140x10x2sets st. abs against GHR w/green band:2x20
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Post by Doug Parrish on Dec 7, 2007 13:21:54 GMT -5
Just at a glance, the snowshovel doesn't appear to have hurt the squats. Not being able to quickly 'cipher the difference in chains and bands, it looks like the squats today were pretty in sync with the squats on 11/30.
God Bless!
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Post by vince148 on Dec 8, 2007 15:25:42 GMT -5
Just at a glance, the snowshovel doesn't appear to have hurt the squats. Not being able to quickly 'cipher the difference in chains and bands, it looks like the squats today were pretty in sync with the squats on 11/30. God Bless! Actually, chains are much more difficult. That's because there is no eccentric speed to create momentum off the box.
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Post by vince148 on Dec 8, 2007 15:28:26 GMT -5
Sat 12/8/07 BP day 2B BPw/2chains:45x8, 95x5, 135x3, 165x1, 195x1, 215x1, 230x1...PR 4Bw/2chains,pinky on rings:135x6, 165x6, 195x6, 215x3
Going to have to see what I can do about bench day. Not having any training partners for this is getting to be a real drag.
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Post by vince148 on Dec 10, 2007 18:59:42 GMT -5
Mon 12/10/07 lower acc day 45 back raise w/mini around neck:bwt/10, 1chain/10, 2chains/10 rev. hyper:180x10, 250x10, 300x10 GHRs:5w/25#, 2x10w/bwt sea. abd.:100x15x2sets sea abs on ball:20w/MB, 20w/MMB
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Post by vince148 on Dec 12, 2007 19:01:04 GMT -5
Wed 12/12/07 upper acc day hammer iso row:180x8x4sets, 230x8 chuck-v pulldowns:120x10x2sets, 130x10x2sets rear delt mach:60x12x3sets band pushdowns:6x12w/mon.mini
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Post by vince148 on Dec 14, 2007 12:28:26 GMT -5
Fri 12/14/07 SQ/DL day Box SQw/SSB & 3 chains(loose Preds):45x5, 135x3, 175x3, 205x2, 240x2x5sets, 255x2...much faster and stronger than last week DL rack pulls w/3chains(pin#1):135x2singles, 185x2singles, 225x6singles rev hypers:90x15x2sets two handed KB swings:16Kx20x2sets
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Post by vince148 on Jan 4, 2008 12:09:25 GMT -5
I've been training, just haven't posted. Started my cycle for Nationals today, so I'll post regularly now.
Fri 1/4/08 SQ/DL day Box SQ(loose Preds):45+GBx5, (+G&P):45x3, 95x3, 135x2, 185x2, 225x2x5sets; wraps:225+40#chain/1, 225+80#chain/1, 225+120#chain/1...last two were really strong and I contemplated trying one w/160# of chain, but decided not to because I still had to DL and I'm just starting my meet cycle. DLw/rev. blues(loose Preds):225x3, 275x3, 325x3, 365x1, 405x1, 445x1, 475x1 roller hyper:90x10x2sets st. ab crunches against GHRw/band:20w/PB, 20w/PB&MMB
Good and strong for first SQ/DL workout for cycle.
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Post by vince148 on Jan 5, 2008 14:42:15 GMT -5
Sat 1/5/08 upper acc day hammer iso row:180x8, 230x8x3sets front pulldowns w/palms in:110x12x2sets, 120x12x2sets incline rear delt raises:3x12w/15#dbs band pushdowns:6x12w/MMB
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Post by vince148 on Jan 7, 2008 19:00:19 GMT -5
Mon 1/7/08 lower acc day rev. hypers:90x10, 180x10, 250x10, 300x10 GHRs:3x10w/bwt. band GMs:20w/GB, 20w/BB st. ab pulldowns:110x15, 120x15 KB windmills:12Kx5ea. side, 16Kx5ea. side
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Post by vince148 on Jan 9, 2008 21:22:49 GMT -5
Wed 1/9/08 BP day BP:45x8, 95x5, 135x5, 3B:185x3, 205x3, 225x3, shirt & 3B:275x3; 1B:315x0...bad set up, couldn't get tight, dumped waited about a minute and tried again. still not comfortable, but 315x1, 325x1...everything perfect this time...smoked! shirt & 5B:355x3, 385x3 Tate's:40sx8x4sets
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Post by vince148 on Jan 11, 2008 11:12:40 GMT -5
Fri 1/11/08 SQ/DL day Box SQ(loose Preds):45+GBx5, (+greens&purples):45x3, 135x3, 185x2, 215x2, 250x2x5sets speed pulls(loose Preds):205+minis off 2" plates for 12 singles two hand KB swings:16Kx20, 20Kx20
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Post by vince148 on Jan 12, 2008 14:40:32 GMT -5
Sat 1/12/08 upper acc day hammer iso low row w/minis:90x10, 140x8, 160x8, 180x8 chuck-v pulldowns:120x10, 130x10, 140x10, 150x10 sea. db cleans:30sx12x3sets band pushdowns:4x8w/PB, 1x50w/MB
P.S. Tweaked low back this morning moving a step ladder to change ceiling light. Been sore most of the day. Should be better in a few days.
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Post by vince148 on Jan 14, 2008 19:02:17 GMT -5
Mon 1/14/08 lower acc day rev. hyper:90x10, 140x10, 180x10, 230x10 GHRs:3x10w/bwt 45 back raise:2x12w/bwt some stretching
Kept it simple. The "tweak" that I had in my low back all weekend pretty much cleared up after my first set of RHs.
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Post by vince148 on Jan 16, 2008 21:14:41 GMT -5
Wed 1/16/08 BP day BP:45x8, 75x5, 105x3, 135x3, (rev. greens):185x3, 225x3, 265x1, 295x1, 315x1...10#PR!!! 3B(rev. greens):335x3, add purple x-band:355x3, 375x3 4B,pinky on rings, no bands:225x5x2sets, 235x5 tri pushdowns:60x12, 70x12x2sets
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