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Old 09-20-2012, 08:22 AM   #21
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looks solid...when do you insert the two lifts?
You mean what days I'm gonna do them on?
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Old 09-20-2012, 08:37 AM   #22
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Not bad George. Especially hitting a full squat snatch!
-I think Wades plan is solid. He designed my squat training for my second full meet and got me my first 500 squat. You may want to try boards or floor press in place of the decline if its not working for you.
-I would do the olympic lifts first in the session then do the assistance.
-Move your grip out on the snatches. Bar should be hitting you around the waist line.
-Rack position on cleans. Bar needs to be hitting and resting on your clavicle at the bottom of the clean. On the jerk with the leg that goes backward. Flare your heel and really force yourself to dip under the bar.
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Old 09-20-2012, 09:32 PM   #23
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Not bad George. Especially hitting a full squat snatch!
-I think Wades plan is solid. He designed my squat training for my second full meet and got me my first 500 squat. You may want to try boards or floor press in place of the decline if its not working for you.
-I would do the olympic lifts first in the session then do the assistance.
-Move your grip out on the snatches. Bar should be hitting you around the waist line.
-Rack position on cleans. Bar needs to be hitting and resting on your clavicle at the bottom of the clean. On the jerk with the leg that goes backward. Flare your heel and really force yourself to dip under the bar.

Thanks Mike I know my technique probably looks like crap lol. I will work on all those things you mentioned. I'm planning on taking alot of videos of the olympic lifts to get pointers from people on them, because I would love to do an Olympic meet sometime next year.

The declines actually seem to work pretty good for me, I really feel my triceps working on them. Sometimes I'll switch it up and hit boards or something like that.

By flaring the heel, what exactly do you mean? I'm trying to picture it but I might be just dumb or something.





Thursday 9/20/12 Declines

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 12x15
Cable Rotations: 10x2x12(both Int & Ext)
Pulldowns: 75x12, 90x12
Tricep Pushdowns: 30x15, 40x15

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
300x6, 2 sets(last rep paused on each set)
280x8, last 2 reps paused
triceps burnt!!

Hammer-Low Rows(weight on each side)
80x12
90x12
100x12
65x2x12(one-armed)

Rear Delts on Pec-Dec
70x12
85x12
100x12
Seated Side Raises
5lbs DB's 3 sets of 25 reps

(That was it, stopped there. I am pretty sore today so I didn't go very heavy on declines.)
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Old 09-21-2012, 03:54 AM   #24
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Originally Posted by muscle_g View Post
Tuesday 9/18/12 Squats

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
295x3, added groove briefs and Belt here
315x3
335x2, got on my toes on the 2nd rep and had to rack it
335x3, smoked it

Close-Stance High-Bar Squats
225x5
245x5
265x3
no gear
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Quote:
Originally Posted by muscle_g View Post
Thursday 9/20/12 Declines

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
300x6, 2 sets(last rep paused on each set)
280x8, last 2 reps paused
triceps burnt!!

Hammer-Low Rows(weight on each side)
80x12
90x12
100x12
65x2x12(one-armed)
this is still heavy wt. on decline ... good going buddy ...
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Old 09-21-2012, 07:52 AM   #25
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hell of a workout......keep it up mate
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Old 09-21-2012, 10:53 AM   #26
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this is still heavy wt. on decline ... good going buddy ...
Quote:
Originally Posted by RobMoriRB View Post
hell of a workout......keep it up mate

Thanks guys
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Old 09-21-2012, 07:03 PM   #27
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Friday 9/21/12 Deadlifts

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Glute Machine: 11x2x15(each leg)
Pulldowns: 75x12, 90x12
Machine Shrugs: 80x12, 90x12

Front Squats
45x5
95x3
135x1
145x3
155x3
165x3

Deadlifts- Sumo(hook grip)
135x3
225x1
315x1
365x2 added Belt
365x1 added 1ply Hardcore
405x1

(That was it. Nothing was very heavy today and I just put on the Hardcore suit because it felt like the tendons in my left groin were wanting to pop. Instead of reinjuring the area I played it safe and just put on a loose suit.)
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Old 09-22-2012, 10:06 AM   #28
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No groin popping allowed.
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Old 09-22-2012, 02:13 PM   #29
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Good training G! I like the idea to work on your raw #s! Also that was an impressive snatch from thursday, not many PLs I know can hit that depth that fast!!
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Old 09-22-2012, 06:11 PM   #30
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Good training G! I like the idea to work on your raw #s! Also that was an impressive snatch from thursday, not many PLs I know can hit that depth that fast!!
Thanks swede, That's actually the first time ever really doing them lol. I think I'll work the Olympic lifts in on Wednesday's. I know I probably need more then 1 day training them but gas is high and I still want to keep up with my powerlifting also. Maybe they will both carry over to one another.
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Training log
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