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Thread: The Road to 2300

  1. #2851
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    5/29 279

    Bench

    135 10
    185 5
    225 5
    275 5
    315 3
    350 3 3b

    Good shirt

    405 3
    455 3
    505 3
    545 3 20lb pr
    585 2 .. never did anywhere near this
    615 1 .. meet pr is 610, didn't touch but close

    4b

    675 MISS .. left arm was locked, right arm was soooo close to locking but didn't

  2. #2852
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    6/1 279

    Dead / suit

    225 3
    315 1
    405 1
    500x4x2sets
    550x3x2sets straps down

    4in mats / straps up

    640x2x3sets

    - the off the floor sets felt good.
    - it was hard to get the first rep moving off the mats, after that they felt good.

  3. #2853
    Super Moderator Beverly McD.'s Avatar
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    It's tough getting tight on that first rep

  4. #2854
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    I need to get faster and stronger lol

    6/2 280

    Cable rows

    295x15x2sets

    Machine pulldowns

    3p 15,6,5,5

    Dbell rows

    180 20, 15

    Seated shrugs

    3px15x3sets

    - back strength is way up.

  5. #2855
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    6/4 283

    Squat / straight bar no box

    150 3
    260 3
    350 3
    500 3 briefs
    600 3 suit
    700 3 wraps
    775 3
    825 3 .. straps down

    - sq felt real good today

  6. #2856
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    6/5 281

    Bench

    135 5
    225 1
    275 1
    315 1
    365 1
    405 1 25lb pr.. finally! Lol

    New shirt

    500 2
    555 2
    590 2 5lb pr

    - wasn't planning on hitting 405 but warm ups were very easy.
    - 590 felt good but shoulders and biceps were screaming from the straight bar squats yesterday so I shut it down.

  7. #2857
    Super Moderator Beverly McD.'s Avatar
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    405! 25 lbs. is a big PR. Congratulations

  8. #2858
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    6/7 281

    Speed deads / mini

    325x1x10sets

    Sldl standing on 3in mats / mini / no belt

    135 8
    185 8
    225x8x2sets

    Glute ham

    3sets 10reps .. slow negatives

    - I'm going to alternate weeks on the deadlift. One week heavy and the other speed work.
    - I never did the sldl like this before, they were tough! I went to about 1 inch off the floor to keep tension on my back and hamstrings.

  9. #2859
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    That's awesome Bro. Nice work and congrats on the PR.
    When you register at www.theafstore.com make sure you register as an AF Board Member to get the discounted pricing.



  10. #2860
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    Thanks!

    6/9 279

    High row

    4p+15 5 reps 5min

    Pull ups

    3 reps 5min

    Hammer row

    3p+15 5 reps 5min

    Rear delt

    160 15 5sets

  11. #2861
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    6/11 281

    Ssb with 200lb chain/box

    155 3
    245 3
    335 3
    425 3 briefs
    475 3
    515 3
    545 3 .. 1 rep pr is 560

    Farmers walk with trap bar

    405 4 trips

    - very happy with the 545 since it's so close to my 1 rep max.
    - farmers walk felt good even in the 95 degree heat

  12. #2862
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    6/12 280

    Bench

    135 10
    185 5
    225 5
    275 5
    315 3
    350 3

    Old shirt

    405 5
    455 5
    475 5
    490 5

    - did a ton of volume tonight
    - I touched the last 2 reps on the 490 set

  13. #2863
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    6/14 280

    Deads / suit

    225 2
    365 1
    500 1
    615x2x3sets straps up

    4in mats

    675x2x3sets

    - I don't feel don't comfortable with my set up. Everything feels off and slow off the floor and the mats.

  14. #2864
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    6/15 280

    Shrugs

    545x8x4sets

    Csr

    5p+25x8x3sets

    Pull ups

    3sets 5reps

  15. #2865
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    6/17 281

    Duffalo bar green band / box

    710 3 briefs suit bottoms
    760 3

    - I went to Atlantic City barbell today, we had 14 guys squatting all in gear! It was awesome, the atmosphere was insane! It's a 90min drive but I'd like to try and get there more often. In this group we had 1 1000lb squatter, 2 900lb squatters and a few 800lb squatters.

  16. #2866
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    6/19 282

    Bench

    135 10
    185 5
    225 5
    275 5
    315 3
    350 3

    Old shirt

    405 3
    455 3
    500 3
    525 3 .. touched the last 2 reps

    5b Cg

    315 5
    345 5
    375 5
    390 5

    - drove to PA yesterday to help 2 teammates at a meet. Our female lifter totaled 1130 for a 50lb pr total and the other lifter hit a 115lb pr. Awesome day for them!

  17. #2867
    Super Moderator Beverly McD.'s Avatar
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    Nothing like being someplace where people are pushing heavy weight. The whole atmosphere changes, and it's motivating.

    Congratulationsto your teammates. It's the coaching !

    We judged APF Nationals this weekend. Well done meet. Venue was great and we saw some terrific lifters. Including Dave Hoff who is a ton of fun to watch. Several other impressive lifters there too, both men and women.

  18. #2868
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    The atmosphere was intense! Tons of ball busting and big weights being moved!

    I can't take all the credit lol they were not progressing so I made a lot of changes to their program. We added more bench shirt work, more free squats, deadlifts from the floor etc.

    6/21 282

    Deads / straps down

    225 3
    315 1
    405 1
    500 1
    585 3
    455x3x6sets .. 90-120sec rest between sets

    Snatch grip deadlift hypers

    165x8x3sets

    Stir the pot

    4sets 15reps each way

    - off the floor strength feels like crap and lockout feels good.

  19. #2869
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    6/22 280

    Shrugs

    569x8x3sets

    Csr

    5p+35x8x3sets

    Pull ups

    6reps 3sets

    Face pulls

    120x25x3sets

  20. #2870
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    6/25 281

    Cambered bar squats / no box

    150 3
    260 3
    350 3
    440 3
    530 3 briefs
    620 3
    670 3 wraps
    720 3 wraps https://youtu.be/PXYokpy-6Z4

    Farmers walk with trap bar

    455 3 trips

    - really had to stay tight with the bar so it doesn't push your around.

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