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Old 04-09-2012, 03:36 PM   #9
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Max Brawn
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Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,898
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
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OK, bit of a rocky start to this program. Still, got the work done, just started a bit too high on some things and my low back still is not quite right. So, I'll make some adjustments for wed.

Monday, week 1, only posting work sets, obviously I warmed up prior to each exercise as necessary.

morning: stretching and 10 rep circuit

warmup: rowing, leg and shoulder stuff

P. Snatch: 3x 1x 95

P. Clean: 3x 3x 130

5x 220, 230, 245*

Bench 3x 20 rep goal:*
6x 195
5x 185
6x 185
ss w/
BB Rows 3x 25 rep goal: 140x 8, 8, 9 (goal met, plus 5 next week)

Side Bends: 5x 12x 65DB

Shoulder stuff and low back yoga.

Snatch went fairly well, but muscled up the last one, so stay at this weight. I need to get lower on the catch, still trying to pull it high instead of going down to get it. Power cleans felt very tight though! But aggravated my back a bit.

I felt the low back in the squats and barely ekked out 245 for 5. I based this off a 1rm of 290, but that's just a bit too high to start. Should have gone with 275-280, so today would have ended with 5 at 235. That would have been a smarter way to start off and get momentum going forward, especially as my low back is still not right. So, I'll adjust that a bit going forward.

Bench was way too ambitious. I've done 185 for 10 a while ago, so I thought maybe I could hit 195 for 20 reps total now... uh, no, not even close. I'm dropping this down to 175 and getting some momentum going forward, too.

Still, I got a lot of work done in less than 60 min. (75 min total counting warmups and post w/o stuff)

There you go. Not great, but not bad either. Live and learn.
I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
"Everything competes for recovery so more assistance is not always the best idea." miked96
"Squat:15 sets of 3 with 150Kg
Deadlift:15 sets of 3 with 150Kg
It's not rocket science." Big Swede
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