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Old 06-15-2013, 08:12 PM   #451
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Awesome! Lifts!
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Old 06-16-2013, 04:33 PM   #452
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Recap of the meet: 826lbs Squat, 529lbs bench, 672lbs deadlift, 2,028lbs total all raw. Went 8/9 missing only my final attempt of bench (534LBS). Big, HUGE, MONSTROUS any/every word you can think, thanks and appreciation to my team, Michael Greeno for everything he has done with us, A true legend and stand up guy James Grandick for wrapping my knees today (even with his athlete was going right after me!). What made today unforgettable was I got to go head to head with my best friend Kent Fleming - and we put on a show. The winner was decided on the VERY LAST pull of the day for the raw guys - he missed 705 on his 2nd attempt. I closed the gap and put myself in the lead with my 672. Then on his 3rd attempt the beast came alive - 705 3 white lights. Very proud of him. This meet was amazing, with the showing of the team from Stone And Barbell Club, LLC, Lupe Carrazco, and the lifters from Omaha Barbell (monstrous pull by Sir-Mickey Charles Manley II-Esquire, and his crew was on fire!) This little ole backyard blue springs meet got turned into an amazing contest.

Squats warm ups -
145 x 5
235 x 3
325 x 3
415 x 2
505 x 1
600 x 1 (wrapped)
700 x 1 (wrapped)
Opener - 749.57 - SMOKE SHOW
2nd attempt - 810.20 - felt awesome!
i didn't call my 3rd attempt had no idea what it was. coach said "who cares, just know you can do it." Do I did it. 6lbs pr
3rd attempt - 826.73 - i'll be honest, i was expecting more lol. white lights it was still heavy but we got it! 22lbs pr

Had subway, some powerade, a monster I stole from KCStrongmanBen lol.

on to bench
135 x 5
225 x 3
315 x 3
realized it was too early - oops.
315 x 3
405 x 1
455 x 1 -2 board
1st attempt - 501.55 - white lights, tightness sucked, i didnt stay in groove. oh well still did it fast.
2nd attempt - 529.11 - white lights, again set up sucked, didn't feel right all day. groove was better, all that matter was I got it and it was a 6lbs pr.
3rd attempt - 534.62 - lol nope. the set up not feeling right, me pressing straight up isnteadof back and up caught up to me. NO WHERE! lol. oh well still pr'd

some more powerade, and i ate everyone elses food lol.

Deadlift
135 x 3
225 x 2
315 x 2
405 x 1
405 x 1
500 x 1
585 x 1
first attempt - 628.32 - white lights! it felt slow, everyone said it was lightning. but DAMN IT! skin on hand ripped off... no blood yet, i told no one so no one would worry bout it. Micah Marino a very promising 181 saw it however, kept it to himself and just told me to keep chalking it up.
2nd attempt - 655.88 - white lights and a 5lbs pr! I shouldve called more, but since 1st didn't feel good and my hand broke open I was playing it safe and this secured my 2k total. again, i told no one bout my hand, but on this one it started to bleed, i just chalked it up even more.

3rd attempt - 672.41 - this gave me a 2028 total, and the lead in the meet, NO WAY IN HELL I WAS DROPPING THIS! White lights! this completely shredded my hand but i refused to drop it.

All in all very pleased with this meet, I lost on the very very last deadlift but it was to my best friend from highschool, and someone i consider a brother. I can live with that. I left it all on the platform and it provided me with the 'coveted' 2k total.

Now it is onto the XPC Semi-Finals October 5, 2013 in Ohio. We train for 2100.
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Old 06-16-2013, 11:00 PM   #453
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Jeff Frank totals 2028 | Powerlifting Watch
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Old 06-16-2013, 11:07 PM   #454
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Fing beast. Big congrats to you, and Kent.
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Old 06-17-2013, 01:12 AM   #455
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Old 06-17-2013, 01:42 AM   #456
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This is amazing big man ... congrats to you ... very very proud of you ...
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Old 06-20-2013, 10:24 AM   #457
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Quote:
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Making it look easy.
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Old 06-22-2013, 01:00 PM   #458
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First week of the training cycle (15week training cycle) Looks like we are training for October 4/5th Springfield, MO USPA meet. (not for certain but very big possibility. trying to get the team qualified for the American Cup LA Fit expo in January)

Squats
363x10x3sets wow lol. kicked my ass

Deadlift (opposite stance - so I did sumo)
300x8x3sets pretty easy but emphasis with squeezing ass and explosion

GHR
10x3sets

1 1/2 squats
275x5x3sets

weight step ups (bench height)
8 each legx 3sets x 65lbs db

first ~6-8weeks is no belt no wraps. so should be fun. will be high reps (~10) got to build a bigger base an keep chasing 2100
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Old 06-24-2013, 02:38 PM   #459
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Cardio squatting up in here. I tried a 405 x 8 x 2 reps for a few weeks and man, nearly killed me.
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Old 06-25-2013, 08:56 PM   #460
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MORE REPSSS 6/24/2014

Bench
305 x 10 x 3sets (right around 60-65% of 'training' max)

Laying Leg Lifts
15 x 3 sets

Close Grip Bench (to chest of course)
275 x 10
315 x 10 x 2sets

DB clean and press
60lbs db x 10 x 3sets

standing abs (rope/pulley)
70lbs x 60total reps

DB presses
125 x 10 x 3sets
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