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November 24, 2024, 04:55:42 am
As of early 2013, we are still in the process of rebooting unto the new platformIf you want to keep track of the relaunch you can: - Like us on Facebook
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31
on: August 07, 2012, 05:14:28 am
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Started by WadeDare - Last post by WadeDare
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2012-8-6
Clean and Press
158 3x3
SQ
281 3x3
Pendlay Row
227 3x3
CGBP
191 3x3
Snatch High Pull
226 3x3
A week off didn't seem to hurt any. C&P was a little tougher than it should have been maybe, but everything else benefited from the layoff. SQ was snappy and confident in the bottom third and snatch pulls were hitting my chest. Getting some good power there.
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32
on: August 04, 2012, 02:16:49 pm
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Started by burgerc - Last post by burgerc
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I did not list 2 training sessions before my vacation.
Here is my first training afterwards:
Squat:
6,4 @ 102,5 kg
Press:
5,5,2,2,1 @ 62,5 kg
Chin Up
4,2,2 @ BW
Close Grip Bench Press:
7,4,3,1 @ 90 kg
Clean:
3,3,2,1,2 @ 65 kg
Result: Lots of pain and soreness today. :-)
I want to take part in the vienna bench press championship, so I added cg bench press to the light day.
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33
on: July 29, 2012, 10:51:59 pm
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Started by WadeDare - Last post by WadeDare
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2012-7-29
Clean and Press
182 3x3
Clean + FS
219 3x3
Pendlay Row
226 3x3
Clean pulls
256 3x3
Klokov Press
95x5,5,4
Klokov + BB Curls (super setted)
(65x8,117x3)x3
Not too tough. Heaviest cleans were hard to get up from, but the FS's after were not hard; Catching the bounce well. May split up the cleans and the FS and do the FS out of the rack. I want to get to 225 first though. Clean pulls should have been at 227, I just realized.
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34
on: July 26, 2012, 06:53:37 am
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Started by WadeDare - Last post by WadeDare
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2012-7-25
Snatches for warmup
worked up to a shaky double @ 135
Clean and Press
157 3x3
SQ
185,225,255x3
279 3x3
NG pullup
BW+50 3x3
CGBP
191 3x3
Snatch Pulls
225 3x3
Right arm Seated db snatch
40x10
Trying for speed on the up portion of the squat such that I get a little hop almost. Traps are sore from the clean pulls last session along with the muscles that cross the elbow joint. Made C&P and NGPU a little challenging. I'm feeling pretty light and strong, but, then, the weights are light...so there ya go.
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35
on: July 24, 2012, 06:23:28 am
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Started by WadeDare - Last post by WadeDare
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2012-7-23
Clean + PP
181 3x3
Clean + FS
217 3x3 + 1 PP on 1st rep,3rd set
Clean pulls
255 3x3
BB Curls
116 3x3
Dips
worked up to
BW+90 x 5
Good night - very sweaty though. Clean pulls were going to my short ribs. High enough to get under, but I doubt I could stand up with it. Cleans for the Front squats were going really high. I'm starting to get a good snap at the hips when I can stay on my heels.
217 PP was a PR for a cleaned rep, I believe.
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36
on: July 22, 2012, 03:42:05 am
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Started by WadeDare - Last post by WadeDare
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2012-7-21
SQ
277 3x3
Clean and Press
156 3x3
NG Pullup
BW+50 3x3
Highbar GMs
155 8x3
CGBP
190 3x3
That felt just right.
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37
on: July 17, 2012, 02:16:28 am
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Started by RIGDON - Last post by RIGDON
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7/16/12
BENCH PRESS
405X1X2
REVERSE BAND BENCH WITH GREEN BANDS
495X1X1
545X1X1
3 BOARD CLOSE GRIP
385X3X3
FACE PULLS
150X15X3
I T Y'S
12.5X10X3
PUSHDOWNS
70X25X4
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38
on: July 15, 2012, 12:11:30 pm
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Started by burgerc - Last post by burgerc
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Yesterday:
Squat:
3 x 1 @ 142,5 kg
Bench: 2 x 1 @ 117,5 kg
DL sumo: 1 x 1 @ 202,5 kg, First I thought the weight is kind of heavy. Only when taking the weights off I realized I had 5 kilos extra on each side :-)
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39
on: July 15, 2012, 04:41:12 am
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Started by WadeDare - Last post by WadeDare
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2012-7-14
CL + PP
180 3x5 sets
SQ (hi-bar eock bottom)
275 3x5 sets
GM
185 5x3 sets
Pendlay Rows
225 2x4 sets
225x8
BB Curls
115 3x5 sets
Getting easier. I did this after helping someone move.
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40
on: July 13, 2012, 08:27:17 pm
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Started by burgerc - Last post by burgerc
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LAst week:
Squat:
2 x 1 @ 142,5 kg
Bench: 3 x 1 @ 115 kg
DL - sumo: 2 x 1 @ 192,5 kg
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Squat: 5 x 5 @ 125 kg
Mil. Bench: 5 x 5 @ 87,5 kg
DL: 3 x 1 @ 142,5 kg
===
TOday:
Squat: 10 x 1 @ 100 kg
Press: 6,5,4 @60 kg
Clean:
3 x 5 @ 62,5 kg
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