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Old 10-11-2011, 06:26 AM   #13
Abaddon
Strongman & Trainer
Max Brawn
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Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,959
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
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Default 11/10/11 tuesday

Warmup
25 minutes bike ride

Front box squats
10 reps @ 10 kgs - warmup
2 reps @ 55 kgs shameful
10 reps @ 50 kgs
8 reps @ 45 kgs
10 reps @ 40 kgs

Dumbbell OHP (weight p/DB)
5.5 reps @ 12.5 kgs
10 reps @ 10 kgs
10 reps @ 10 kgs

Seated rows
9.5 reps @ 65 kgs
11 reps @ 60 kgs PR
12 reps @ 55 kgs PR

Bench press
11 reps @ 50 kgs PR
10 reps @ 50 kgs PR
7.5 reps @ 50 kgs PR

Alternating hammer curls (weight p/DB)
11 reps @ 12.5 kgs
9 reps @ 12.5 kgs
8 reps @ 12.5 kgs

Triceps pushdown
11 reps @ 25 kgs
11 reps @ 25 kgs
10 reps @ 23 kgs

Warmdown
25 minutes bike ride

Shocking effort to being the workout - Ryan was complaining about his shoulders on the front squat, so I dropped the weight but made him do an extra set @ higher reps than planned.

Ryan also wanted to try out OHP with the dumbbells, as I told him they would better target his stabilisers, consequently the load moved was less than with the bar.

But something changed after I told Ryan he was comfortably moving 65 kgs on the seated row - he didn't realise. Suddenly PRs started happening
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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