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Thread: The Road to 2300

  1. #2826
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    4/27 280

    High rows

    4p 5reps every 20sec 5min

    Pull ups

    3reps every 20sec 5min

    Hammer rows

    3p 5reps 20sec 5min

    Rear delt machine

    140 15reps 30sec 5min

    - fun workout, I wanted to do more but stopped myself lol

  2. #2827
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    4/30 279

    Buffalo bar squats with 120lb chain / no box

    140 3
    230 3
    320 3
    410 3
    500 3 briefs
    590 3 suit
    640 3
    700 3 wraps
    730 3 https://youtu.be/qBVrYDx50Vw

    - that's it! We had 7 people squatting today and most were in suits and wraps so it took forever.
    - I don't have anything to compare this to but my squat is feeling better and the weight didn't feel as heavy on my back.

  3. #2828
    Super Moderator Beverly McD.'s Avatar
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    Yep, 7 people in gear makes for a long workout!
    Your upper back looked more upright. The canvas gear seems to work best with an upright position, so hopefully you'll start to see more benefit from your gear.
    Has Al mentioned anything about maybe trying to carry the bar a little higher on your shoulder's?

  4. #2829
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    Thanks Bev, I'm not working with Al. I just found a deadlift program he posted a while ago that I'm following. The buffalo bar does sit a little different on my back than a straight bar.

    I noticed that when I use a box I lean forward to get off the box. I think my form is much better free squatting and I'm going to stick to free squats more and not box squats. I love the canvas, it's the only suit I've used for the last 12 years.

  5. #2830
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    5/1 278

    Bench

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

    Old shirt

    405 2
    455 2
    505 1
    555 1 touch, tough
    585 1 2b hard!

    3b Cg

    275 3
    315 3
    350 3
    370 3 5lb pr

    - I'm off my prs which I expected but I'm further off than I thought. Part of it is my old shirt that's not giving me much the other part is I need to get stronger.
    - raw warm ups and 3b felt good.

  6. #2831
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    5/3 278

    Deads / crap bar

    500x4x3sets
    535x3x3sets

    1 leg hamstring curls

    70x12x3sets

    Spread eagle

    15x15x3sets

  7. #2832
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    5/4 279

    Csr

    5p 10
    4p 15

    Pulldowns

    250 12,5,4,3

    Low row

    4p 10,5,4,3

    Halberts

    35x20x3sets

  8. #2833
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    5/7 276

    Cambered bar sq green band/ no box

    170 3
    260 3
    350 3
    440 3 briefs
    490 3
    540 3 wraps
    580 3 https://youtu.be/dkjf4q6fwQA

    Glute ham / elevated

    Bw 10x3sets

    Rev hypers

    4px20x3sets

    Fat grip holds with sq bar

    240 failure 3sets

    - I'm still working on my free squat. This bar pushed me forward a bit so really tried to push my head back and keep my chest up.

  9. #2834
    Super Moderator Beverly McD.'s Avatar
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    Nice work. You have to feel good about the progress you're making!

    Are you also squatting using a standard bar?
    Last edited by Beverly McD.; 05-09-2017 at 07:40 AM.

  10. #2835
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    Slowly but surely I'm getting more comfortable with my form. I have used the straight bar a few times since I have been back. I don't use it to much because it kills my biceps and gives me tendinitis. When that happens it really effects my bench. So I try and use the special bars a bit more now and then use the straight bar a lot more as I get ready for a meet.

    5/8 276

    Bench

    135 10
    185 5
    225 5
    275 5
    315 3

    New shirt

    405 5
    455 5
    475 5
    500 4

    - form feels good in the shirt, just gotta get my strength up. Next week I restart the bench cycle with triples and try and beat my numbers.
    - I never did 5 reps in the shirt before and it was not easy lol I ran out of gas and didn't attempt the 5th rep with 500.

  11. #2836
    Super Moderator Beverly McD.'s Avatar
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    That's a lot of reps in a tight shirt. Especially for someone with your long arms.
    I feel for you on the bicep tendonitis. That's a tough one to get beyond.
    Some of our guy's have had some success. dealing with it on squats by pushing out. against the bar. The. tendency is to pull down. to try to seat the bar into your shoulders.. you might try pushing out instead, toward the plates.

    Typo''s everywhere!! I dropped my. ipad.. I'm stuck with this. wonky. one for several days until the new one comes in. on back order no less. Haha.
    Last edited by Beverly McD.; 05-09-2017 at 07:53 AM.

  12. #2837
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    Doing 5s in the shirt was tough! A friend of mine who had trained with bill Crawford and metal militia is helping me with the bench programming. I'll try that for the squats. The bow tie and rolling my biceps helps but unfortunately we have to bench the day after heavy squats.

  13. #2838
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    5/10 277

    Belt sq with blue band

    3p+25x5x3sets

    Belt sq walks

    4p 1min
    3p 1min 2sets

    Lying hamstring curls / pause at bottom

    165x12x3sets .. last set 3 cluster sets of 5reps

    Grip machine

    3sets failure

    Planks

    45 1min 3sets

  14. #2839
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    5/11 278

    Cable row

    285 12
    250 20

    Pulldown machine

    2p+25 13,5,5,5

    Dbell rows

    160 20

    Upright rows

    95 10,5,5

  15. #2840
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    5/14 277

    Straight bar sq 200lb chain/ free squat

    330 3 raw
    420 3 briefs
    510 3
    560 3 wraps
    600 3 wraps

    Glute ham

    45x10x3sets

    Double overhand holds

    405 failure .. I could only do 1 set
    365 failure 3sets

    - squats felt ok, chest stayed upright and in position.
    - I want to increase my double overhand holds for grip work.

  16. #2841
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    5/15 277

    Bench

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

    Old shirt

    405 3
    455 3
    485 3
    515 3

    5b Cg

    315 3
    350 3
    380 3
    415 3 10lb pr

  17. #2842
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    New shirt is working for you!

  18. #2843
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    5/17 278

    Deads straps down/ deadlift bar

    225 3
    315 1
    405 1
    500 1
    550x3x3sets 77%
    585x3x2sets 82%

    Stir the pot

    10reps to the right, 10 to left .. 3sets

    - 90 degrees in NJ today and my gym doesn't believe in fans so gym was ridiculously hot.
    - I need to improve my strength off the floor, everything else felt ok.
    - always thought stir the pot was a stupid ab exercise so I never tried them, I was wrong lol they destroyed my abs and the burn was insane!

  19. #2844
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    5/18 278

    High row

    4p+5 5reps 20sec rest 5min

    Pull ups

    3reps 20sec rest 5min

    Hammer row

    3p+5 5reps 20sec rest 5min

    Rear delt

    150 15reps 30sec rest 5min

  20. #2845
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    5/21 281

    Ssb blue band / box

    295 3
    365 3 briefs
    425 3
    450 3

    Powerpohl

    2px10x3sets

    Glute ham with back elevated

    10x8x3sets

    Double over hand holds

    405 failure 3sets

    Stir the pot

    12 reps each way , 3sets

    - really tough movement today. Ssb is always humbling and the blue band adds to that lol
    - huge improvement on the double over hand holds. Last week I couldn't even get the 405 off the pins on the 2nd set.

  21. #2846
    Super Moderator Beverly McD.'s Avatar
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    You're a big guy to be doing pull-ups

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