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Old 09-02-2013, 12:43 PM   #1601
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Strong squatting. Good to see you back on track again. Those RDL is looking awfully healthy. Nice job!
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Old 09-02-2013, 01:47 PM   #1602
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Whoop whoop for squats!
Nice job Rich
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Old 09-02-2013, 05:54 PM   #1603
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Originally Posted by dzarello View Post
Strong squatting. Good to see you back on track again. Those RDL is looking awfully healthy. Nice job!
Thanks DZ, it's nice to be slowly progressing again for sure!

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Originally Posted by markievicz View Post
Whoop whoop for squats!
Nice job Rich
Thanks Alan!
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Old 09-02-2013, 05:57 PM   #1604
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Real Results 4-day Upper/Lower
W18 D1 Monday

Flat BB bench
225 x 5 paused
255 x 2 paused
275 x 1 paused
295 x 1 paused +10lb PR vid
280 x 5 x 5 +3 reps
Oh what a difference using the correct bar makes haha! Last rep was a little slow, but I was not to be denied!

Add Bench Daddy (all reps paused)
335 x 3
355 x 2
375 x 1
The 375 wasn't very pretty, but it was a good 2 second pause so I was happy to muscle it up!


Pullups (slightly wider than shoulder width grip)
BW x 7 x 5

Superset with OHP

Standing OHP
145 x 6 x 4 +4 reps

BB curls
bar x 25, 14, 12

Superset with dips

Dips
BW x 20, 12, 11
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Old 09-02-2013, 06:05 PM   #1605
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Damn, I hate you!! haha - you make benching look easy - even with a long pause. Looks like the Romaleo's served you well as well.

Great job Rich!!
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Old 09-02-2013, 07:26 PM   #1606
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Damn, I hate you!! haha - you make benching look easy - even with a long pause. Looks like the Romaleo's served you well as well.

Great job Rich!!
Haha that's the way I feel about your squats and deads!! Not sure how long to pause so I figure training with a longer pause is better than too short! And I made sure to hold it for a few seconds before racking!

And yes I am glad I revisited the Romaleo's as they really do help me keep my feet planted and feel way better than the first time I tried them
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Old 09-03-2013, 01:36 AM   #1607
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You are spot on to train with a longer pause..... Come meet time you will see from the earlier flights how long the judge is leaving the pause and adjust your numbers accordingly.
Oh and very jealous of your 375lbs bench!! Me want!! Haha
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Old 09-03-2013, 08:01 AM   #1608
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Beastly Benches!!!
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Old 09-03-2013, 09:07 AM   #1609
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Originally Posted by markievicz View Post
You are spot on to train with a longer pause..... Come meet time you will see from the earlier flights how long the judge is leaving the pause and adjust your numbers accordingly.
Oh and very jealous of your 375lbs bench!! Me want!! Haha
Thanks Alan! I'm sure you could bench 375 with the Bench Daddy too haha

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Beastly Benches!!!
Thanks OR! I may need to make some adjustments on heavy bench day. The sessions keep getting longer and longer lol!
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Old 09-03-2013, 09:10 AM   #1610
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Great work Rich! Congrats on another huge PR! That looked too easy! Awesome training! Smash on!!!!!!
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