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November 24, 2024, 04:32:04 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
- Follow us on Twitter
- Send me (Kris) an e-mail and let me know that you'd like to join the new site when it is ready.
Once we are ready to relaunch, we will start spreading the word. Until then, expect silence to mean we are heads down coding. :) The forum is still open for active members, but don't expect a lot of activity here since meets are currently on hold.
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71
on: June 09, 2012, 10:31:47 pm
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Started by RIGDON - Last post by RIGDON
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6/9/12
SSB OLYMPIC STYLE SQUAT
300X10X2
2" DEFICIT DEADLIFT
455X3X1
DB ROWS
120X12X1
PULLDOWNS TO FRONT
200X15X3
SEATED BAND LEG CURLS
GREEN BANDX15X3
SUITCASE DEADLIFT
155X3X3
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72
on: June 09, 2012, 12:18:29 am
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Started by RIGDON - Last post by RIGDON
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6/8/12
CLOSE GRIP BENCH WITH MINI'S
205X8X2
DB INCLINE BENCH
120X12X2
TATE EXTENSIONS
55X10X4
STRIP THE RACK OHP'S
155X10X3
PUSHDOWNS
50X25X5
HAMMER CURLS
50X10X3
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73
on: June 07, 2012, 05:02:54 am
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Started by WadeDare - Last post by WadeDare
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2012-6-6
W/U
bar,115x2 (SN)
135,155x1 (SN)
175,195x1 (CJ)
225x3 (high Clean Pull)
275x3 (low clean pull)
315x3 (speed pull)
DL (DOH)
385x1
435x0(grip went)
435x1 (mixed)
405 1x2 (doh)
365x10 (straps)
Clean and Press
135x5
155x4
175x1
185 1x2
155x7
And that's all I had. Short nights and a lot of thinky-work at the job, just ran outta gas.
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74
on: June 07, 2012, 02:47:10 am
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Started by RIGDON - Last post by RIGDON
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6/6/12
SQUAT
505X2X2
545X3X1
SSB ARCH BAND GOOD MORNING
155X10X3
BAND ASSISTED CLAM SHELLS
PURPLE BANDSX15X3
1 LEG DEAD LIFTS
60X8X3
LEG CURLS
65X25X4
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75
on: June 05, 2012, 07:53:23 am
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Started by WadeDare - Last post by WadeDare
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2012-06-04
W/u
DB Snatch(per side)
80x5
90x3
100x2 (wanted 3 but grip wouldn't)
BP
135x5
185x5
205x3
225x1
245 1x3 (3 sec pause)
225x5 (tng)
Clean + FS(1 clean)
135x3
185x2
205x3
225x3
FS
245x2
265x1
275x1
240x5 (PR +5lbs)
Neutral grip Pullups
BW+35 6x3 sets
Clean and Press
160 5x2 sets,4
Rotator cuff crap.
Didn't start training until 11PM. Power cage was busy with some pressers so I did Bench and Clean and FS until they finished. Almost got rolled on the 225 clean again. I was so surprised at how high I pulled it that I went slack in the bottom. Took a few sec to get balance and do the set. Worked in with another guy at the cage who was doing front squats also - the right way. Second guy I've met in a 24HF with Oly lifting shoes and who trains at Catalyst Athletics normally. Refreshing. 275 was a simple down and up, but greed has cost me progress before so I left it at that and took a PR on reps instead.
Bench was not a problem. Next minicycle I'm taking it to 250. Missed last rep on overhead press, but I was sorta tired by then.
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76
on: June 04, 2012, 11:27:45 pm
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Started by RIGDON - Last post by RIGDON
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6/4/12
BENCH PRESS
410X3X1
2 BOARD PRESS
455X1X1
ALT. DB FRONT RAISE
50X10X3
JM PRESS
185X8X3
I T Y'S
10X10X3
PUSHDOWNS
70X20X5
ALT. DB CURL
45X10X3
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77
on: June 03, 2012, 01:47:45 am
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Started by RIGDON - Last post by RIGDON
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6/2/12
SSB OLYMPIC STYLE SQUAT
300X8X2
DEADLIFT
405X5
455X5
435X5
475X3
DB ROWS
120X10X2
PULLDOWNS TO FRONT
220X12X4
SEATED BAND LEG CURLS
GREEN BANDX15X3
SUITCASE DEADLIFT
145X3X3
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78
on: June 02, 2012, 10:44:17 pm
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Started by WadeDare - Last post by WadeDare
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2012-6-2
Trained at Strongside today.
w/u
SN
95,115,135x2
155,165x0,1 (very easy, just out of position on the first one)
CJ (power-cleaned)
165,185,205,215x1
SQ (low-bar,wide)
135,185,225,275x3
315x2
345x1
370x1
PP
155,175x3
195x2
215x1
225x1 (match PR)
205x3
Pendlay Row
245 5x3 sets
BP(Slingshot)
225 5x3
Deficit DL to knees + hold(6"box, 3 sec/rep)
155x3
245x3
315 3x3
shoulders were tired by the time I got to bench. Back was feeling odd so I only kicked it up 5lbs on SQ and skipped the backoff set. Didn't feel like enough work for lower body so I did the Deficit DLs. That hold is the hardest part, but should help me blow past my knees on a straight DL. I had planned to do some heavy squat-holds but it didn't seem like the day for it.
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79
on: June 02, 2012, 11:08:28 am
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Started by burgerc - Last post by burgerc
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...
Squat:
10,7,4 @ 110 kg
Behind the Neck Press:
15, 12 ,9 @ 45 kg
Clean:
5 x 3 @ 60 kg
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80
on: June 02, 2012, 11:06:57 am
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Started by jchochli - Last post by burgerc
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I am looking forward to the new site. Thanks for the hard work Kris.
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