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Post by chainman on Apr 1, 2008 8:28:24 GMT -5
-------------------------------------------------------------------------------- M/E Squats 3/30/2008 "Tribe Squats" Comp squats w/briefs 415 x 3 505 x 2 555 x 1 600X1 650 x 1 680X 1 Felt faster as the weight increased...good sign GM's w/SS bar against dbld bands 3 sets of 8 The old farts were a little beat up today.
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Post by chainman on Apr 1, 2008 8:28:52 GMT -5
Speed Bench 3/31/2008 Worked in with Policeman 135 x 3 x 6 w/dbld average band 315 x 3 3bd 3sec. pauses 405 x 3 " " 455 x 3 " " Average band pushdowns 4 sets of 15 Hammer strength pull downs 3 heavy sets of 10 Rolling Thunder 4 sets Static Ab Holds on G/H w/25 To many.....cramping
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Post by chainman on Jun 19, 2008 6:28:02 GMT -5
DE Upper 6/9/2008 Strong band pull thru's SS/W average band side bends 3 sets of 12,12 Close grip bench 135 x 5 225 x 3 275 x 2 315 x 1 365 x 1 405 x 1 425 x 1 440 x 1 pr Decline close grip 315 x 5 x 3 Plate raises SS/W DB shrugs 4 sets of 12,12 Low cable rows 3 sets of 10 No abs ...a little tender. 235bw am. Going to drop to 228 and see how i feel. Give the 220's a ride..
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Post by chainman on Jun 19, 2008 6:28:26 GMT -5
DE Lower 6/11/08 Zercher squats from low pin with fat bar 245 x 3 w/40# chain 245 x 3 w/80# 245 x 3 w/120# 245 x 3 w/160# 245 x 2 w/200# 245 x 2 w/260# 295 x 1 w/260# 16" box depth jumps 15lb.dbs x 12 x 3 Romanian Deads conventional stance 225 x 5 x 4 w/80#chain against mm's Reverse hyper 3 sets of 12 Side bends against strong band 3 sets of 12 Ab machine crunch 3 sets of 12 Tire flips 400lb. 30 continuous..
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Post by chainman on Jun 19, 2008 6:28:44 GMT -5
ME Upper 6/12/2008 Tried new sp Bash 58...Tight..couple sets to around a 10 bd. lol Sp Katana 405 x 3 450 x 3 nt 500 x 3 pr 530 x 2 pr Close grip looser sp Katana 315 x 5 x 3 w/dbld average bands Crazybells pinky on rings 20kbs x 5 x 3 Average band extensions 3 sets of 8 Front & side raises w/cable 3 sets of 15
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Post by chainman on Jun 19, 2008 6:29:17 GMT -5
DE upper 6/16/08.......BW 234 Decline Russian twist w/35 3 sets of 12 Speed bench...alternating grips 275 x 3 x 8 Decline bench close grip 315 x 5 x 4 Rock-n-Rolls 3 sets of 10 DB rows-SS w/ cable face pulls 3 sets of 12 160 x 8 x 1 180 x 8 x 2 Goodyear flips 400'er x 40...continuous.....
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Post by chainman on Jun 19, 2008 6:29:36 GMT -5
DE Lower 6/18/2008 Light ugly snatches. 3 sets of whatever... Deads from 2" platform w/looooose Titan single ply 285 x 5 w/120# chain 375 x 1 x 3 " " " 425 x 1 " " " 465 x 1 " " " 505 x 1 " " " 560 x 1 " " " 610 x 1 " " "..A real shake-n-baker. Romanian Deads from 5" platform 285 x 5 x 1 w/120# chain 335 x 5 x 2 " " " Reverse Hypers 3 light sets Wheel of death ss/w strong band side bends 20,12 x 3 sets Had to dig for it today....
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Post by chainman on Jun 23, 2008 6:23:05 GMT -5
ME Bench 6/21/2008 Took new 58 sp Bash shirt to GCBB for break in. 405 x 3 nt 495 x 3 nt 545 x 3 nt 495 x 3 nt ...worked on pulling bar down...hard!! Got it to around 3". The weight was flying up. I may have found something..... Crazy bells 2 sets of 5 2 sets of 3 Low pulley rows 3 sets of of 8 tricep ext. w/nautilus + mini's 4 sets of 8 Halbert swings 3 sets of 8 Had some productive fun.....
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Post by pheen11 on Jun 23, 2008 22:23:42 GMT -5
Keep working that bench hard man. That is key for you.
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