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Post by chainman on Jan 26, 2008 10:13:34 GMT -5
Max Effort Bench 1.24.2008
Warmed up to 365 raw
Shirt
505 x 2 3bd
545 x 1 " "
585 x 1 2bd
605 x 1 " "
Cable push downs
3 sets of 12
Rolling Thunder
Worked up to 150
Cable rear delt
3 sets of 10
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Post by chainman on Jan 27, 2008 21:53:07 GMT -5
Max Effort Squats 1/27/2008
Comp squats w/strong bands....around 150 @ the top
Just briefs today.
500 x 1
550 x 1
590 x 1
640 x 1
680 x 1 Real sloppy.. bar to high...quad squat for sure. do over!!!
680 x 1 pr much better...
Stiff leg deads from 3" platform
230 x 12
280 x 12
320 x 12
Cable crunches
3 sets of 12
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Post by gopostal42 on Jan 27, 2008 22:18:00 GMT -5
solid work mark!
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Post by chainman on Jan 28, 2008 8:36:23 GMT -5
Thanks D.....
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Post by chainman on Jan 28, 2008 21:06:17 GMT -5
Speed Bench 1/28/2008
225 x 3 x 3 w/40 chain
225 x 3 x 5 w/80 " "
315 x 3 x 1 3bd three sec. pauses
365 x 3 x 1 " " " "
315 x 3 x 1 to chest
Close Grip
365 x 5
Db palms in
100 x 8 x 3
Kroc rows
130's x 25
Elevated wheel of death
3 sets of 15
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Post by chainman on Feb 1, 2008 20:34:32 GMT -5
Accessory Work 1/30/2008
Give my hips some much needed rest...
GPP= Sled pulls with two wheels for 10 laps around lot...
Pull thru's
4 sets of 12 w/strong bands
Glut Hams
3 sets of 10
Chest supported rows
3 sets of 8
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Post by chainman on Feb 1, 2008 20:40:37 GMT -5
M/E Bench 1/31/2008
Warmed up to 365 raw
Katana dp
495 x 2 3bd.
535 x 2 " "
565 x 1 2bd
Could not get shirt seated. I'm growing wings..
Switched to single ply katana
505 x 1 2bd....same issue. need a new game plan
Called it a night...
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Post by chainman on Feb 1, 2008 20:44:52 GMT -5
Accessory Work 2/1/2008
Barbell rows
225 x 8
275 x 8
315 x 8
365 x 6
Cable rear delt
3 sets of 12
Cable push downs
3 sets of 12
Strong band crunches
4 sets of 12
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Post by Brett Rapp on Feb 1, 2008 22:59:55 GMT -5
soild work there man good to have you on board
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Post by gregcrook on Feb 2, 2008 11:27:28 GMT -5
Glad to have you here Mark! Is the Katana just not work'n for ya? What shirt were you using for the 605 2 brd?
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Post by chainman on Feb 2, 2008 20:49:39 GMT -5
Thanks for asking Greg. The 2 bd was with a 56 dp Katana. I cannot get the the shirt to seat under the arms. I have wings bro. We tried to slide them up with sleeves to no avail. Kevin Dowd gave me a Metal Viking yesterday and that sucka slid rite up there.. Anything i should know about these Metal shirts before we battle test it?
Thank you......
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Post by chainman on Feb 4, 2008 9:06:10 GMT -5
M/E Deads 2/3/2008
Reverse band deads. totally de-loaded at top
545 x1
585 x 1
675 x 1
740 or so x 1 pr
790 x 0 twice....
45 degree back raises w/ 45 behind head - 3 sets of 10.
Seated leg curls against average band - 3 sets of 12.
Ab wheel of death - 4 sets of 15.
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Post by gregcrook on Feb 4, 2008 12:49:18 GMT -5
Nah Mark, just go at it! I love mine, very forgiving sweet spot and very easy to make alterations to. We've let the arms out, taken them in and the chest plate is easily done also. I like mine comfortable in the arms and if I want more support I just take up the chest plate. Let me know how you like it. Nice pulls too, I'm doing those this week!
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Post by pheen11 on Feb 4, 2008 17:06:29 GMT -5
Nice pulling Mark. You do have some wings man! Nice to see you over here big guy.
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Post by chainman on Feb 4, 2008 20:39:54 GMT -5
Speed Bench 2/4/2008
225 x 3 x 4 w/40 chain
225 x 3 x 3 w/80 " "
225 x 3 x 1 w/120 "
315 x 3 x 1 2bd/w 3 sec. pauses
365 x 3 x 1 " " "
405 x 3 x 1 " " "
Fat bar close grip
295 x 5,335 x 5,365 x 5,400 x 4
Blast strap pulls-feet elevated
2 sets of 15
1 set 12 w/45.....toast
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