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Old 12-05-2013, 09:57 AM   #11
ZacWhalen
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Originally Posted by ravimolasaria View Post
Couldn't locate it through "zwhalen0" ... is it "Zac Whalen" ... ??
Yeah, my username is zwhalen0 on there, but my page comes up in the search field as zac whalen. The first video that shows up for me is my XPC semi's, but I've got all of our training vids on there as well. Feel free to subscribe- I'll make sure to keep it updated.
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Old 12-05-2013, 09:59 AM   #12
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ZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good postsZacWhalen has made some good posts
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Originally Posted by J_Byrd View Post
I had to take the road though the semi finals as well. Was an off day but survived it! Look forward to meeting you at the Arnold. You will be lifting vs one of my training partners Adam Driggers. The 220 and 242 classes are stacked!
For sure man, I'll look forward to meeting you and BendtheBar as well. It looks like a stacked meet across the board really, and I'm happy as hell to be sharing the platform with the likes of Driggers. That dude is a beast!
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Old 12-05-2013, 11:17 AM   #13
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Originally Posted by ZacWhalen View Post
Yeah, my username is zwhalen0 on there, but my page comes up in the search field as zac whalen. The first video that shows up for me is my XPC semi's, but I've got all of our training vids on there as well. Feel free to subscribe- I'll make sure to keep it updated.
I will see if your post count can be bumped to post videos.
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Old 12-05-2013, 11:20 AM   #14
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Sorry for the inconvenience. I bumped your post count so you can now post videos.
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Old 12-05-2013, 12:29 PM   #15
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You guys are great! Always nice to have friends in high places!
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Old 12-06-2013, 01:15 PM   #16
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12/5/13 Max effort bench press
Buffalo bar, full range raw- 145x3, 195x3, 235x3, 285x2, 325x1, 375x1, 395x1, 405x0
Weighted dips- 35lbs x 8, 70x8, 105x8
seated DB military- 50x10, 60x10x2, 70x8
dumbell pullover- 70x8, 80x8
Bicep machine- 3 sets of 8-12
Band pressdowns- 3 sets of 20ish

Was really annoyed to miss the 405. Had it about 3/4 of the way up and it just stalled out. The buffalo bar is about 1.5" extra ROM because of the bow, and i guess the extra ROM finally caught up to me. Still not bad, been a long time since I've done this movement but the 395 was a PR.
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Old 12-07-2013, 09:51 PM   #17
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12/6/13 Rep Squats
Buffalo bar squats- Warmups, then 435x2x2, 475x2x2, 515x2, 555x1
Safety squat bar front squats- 155x8, 205x6, 245x6
Reverse hyper- 4 sets of 10-12
Leg curl- 3 sets of 10
decline situps with bands- 2 sets of 12
side bends with kettlebell- 2 sets of 12

I was really pleased with how everything moved, and with my depth on the squats. The intention was to complete a lot of reps and work technique, trying to build my hips back up after getting back into briefs. I was much more comfortable this week than last.

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Old 12-07-2013, 09:56 PM   #18
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I guess I need to go down to Ohio in February...let's see is wife is up for a 12plus hours trip! Good luck everyone!
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Old 12-08-2013, 06:10 PM   #19
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I guess I need to go down to Ohio in February...let's see is wife is up for a 12plus hours trip! Good luck everyone!
Heck yeah man, come on out. If you convince your wife to come with you, please come introduce yourself, I'll want to shake your hand lol
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Old 12-08-2013, 06:21 PM   #20
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12/8/13 dynamic effort bench
Bench against doubled mini bands- warmups, then 155x3x4, 185x3x4
Flat dumbbell press- 90's x 26 reps, 100's x 20 reps
pullups- 10, 25x6 x 2 sets
Dumbell tate press- 60x12, 70x12, 80x12
Side laterals/bent laterals- 30's x 8 reps each way x 3 sets
dumbell hammer curls- 3 sets of 10-12

First time doing any speed benching in ~3 mos or so, and speed was probably better than ever. I'll keep throwing these in some, but will be doing reps mostly on Sundays. Let me know what you would like to see videos on. I normally tape max lifts and thats it, but would be happy to post other stuff if someone wants me to.
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