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Old 10-14-2011, 07:01 AM   #14
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 14/10/11 friday - Be About It.

warmup
5 minutes jog

5 reps @ 15 kgs - warmup
9 reps @ 55 kgs PR
7 reps @ 55 kgs PR
8 reps @ 50 kgs equal to best effort

Dumbbell overhead press (weight p/DB)
10 reps @ 12.5 kgs
10 reps @ 12.5 kgs
13 reps @ 10 kgs - no PRs here, but a great improvement in strength on the DBs!

Seated rows
11 reps @ 65 kgs PR
6 reps @ 65 kgs PR
12 reps @ 60 kgs PR

Bench press (flat)
11.5 reps @ 50 kgs PR
8 reps @ 50 kgs
5.5 reps @ 50 kgs

Hammer curls
12 reps @ 12.5 kgs equal to best effort
right 9 reps, left 8 reps @ 12.5 kgs
12 reps @ 10 kgs technical PR

Triceps pushdown
15 reps @ 25 kgs
10 reps @ 25 kgs

1 arm DB behind head triceps extensions
right 10 reps @ 5 kgs
left 10 reps @ 5 kgs

Ultimate Ryan is getting STRONG.

I swapped out his last set of tri-push because he complains of it not properly recruiting his triceps. It is kind of a sticking point for him - I've assessed his form and it appears solid. But we tried this other exercise (which is like a 1 arm french press) and he says it feels more effective. I'm not going to argue with him. While he's doing that, the tri-push machine is free for Jared to use. Time saver.
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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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