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Old 07-24-2013, 01:14 AM   #281
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Tuesday 7/23/13 Week 4 Bench

Traveling the first part of this week and didn't get home until late tonight. Soo....I printed another pass to 24 hour fitness haha. I wonder how many times I can do this?

Rotator warmup

Bench
Bar
135x10
225x8
310x3x5 sets
All sets were fast despite the incredibly slick floor and inevitable poor setup. Made it work

Leg raises
3x20

No boards at this hole of a gym so had to do close grip to chest

CGBP
275x10
315x10
Called it there. Really having trouble staying tight on that floor. Didn't feel safe

DB Clean and Press
60x10x2 sets

Standing abs
4x15

DB Bench
DBs only went up to 120...
100x10
120x10x2 sets
Paused the last 3 reps

45deg front raises
3x15

Good overall night.
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Old 07-24-2013, 01:19 AM   #282
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Strong working as usual Ben ... keep up the great work buddy ...
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Old 07-24-2013, 10:29 PM   #283
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Originally Posted by ravimolasaria View Post
Strong working as usual Ben ... keep up the great work buddy ...
Thanks Ravi!
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Old 07-24-2013, 10:30 PM   #284
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Wednesday 7/24/13 Week 4 Deadlift

Kickass night tonight. Everything was snappy and tight. Couldn't ask for a better last no belt night. Trained at Impact Elite Gym and MMA with JP and our new trainee Justin

Treadmill and extensive PVC rolling

All sets are no belt/wraps

Deadlift
135x8
225x5
315x3
405x2
510x3x5 sets
Fast and strong are the words for today!

SSB Squats w/ 80lbs chain
170z5
300x8x3 sets
Fast and deep. Felt awesome. I can tell my upper back is getting stronger from these

Suitcase DL
160x10x2 sets each arm
Used the farmers bars and stood on bumper plates

Bent Rows
275x10x3 sets
Strict and no straps

Had to skip box jumps but I will make them up tomorrow. Had to pick my wife and girls up from the theater

Overall a freakin awesome night. Everyone looked strong and I'm excited for this cycle even more.

On another note it seems we've sourced a new rack and GHR for the gym. Can't wait to get them in. Now we just need a squat bar, Deadlift bar and a Fatpad for one of the benches and we'll be set up! Big things coming!
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Old 07-24-2013, 11:06 PM   #285
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Rockin some big training weights Ben. Good Times!
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Old 07-25-2013, 10:36 AM   #286
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Rockin some big training weights Ben. Good Times!
I'm trying man! Thanks!
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Old 07-25-2013, 08:56 PM   #287
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Thursday 7/25/13 Week 4 Bench Aux

Trained at Impact Elite with JP. He's got some time constraints tomorrow so we decided to go ahead and get it done today.

Treadmill and PVC rolling

Incline Bench
Bar
135x10
185x8
225x6
275x2
310x3x5 sets
Funny enough 310 is a PR for me on incline...for a single lol

DB Curls
40x15
45x15
50x12

DB Bench
100x10
130x10
150x6 PR

Lat pull downs
3x10

DB Flyes
40x15x3 Sets

Plate twists
45x15x3 sets

Front raises
2x15

Great overall night with a couple PRs. Can't ask for better than that!

I'd also like to say I'm truly blessed to have a gym like Impact Elite to train at. It's awesome to have everyone know everyone and push each other in whatever sport they compete in. Luke and Justin have done great things here and it will only get better.
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Old 07-27-2013, 10:50 AM   #288
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310 was your PR? Holy cow. Well done.
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Old 07-28-2013, 06:55 PM   #289
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Sunday 7/28/13 Week 5 Squat

Trained with several guys including JP at Impact Elite Gym. Had a good day and best of all: BELT AND WRAPS!!!

Treadmill and PVC rolling

Squat
135x10
225x5
315x5
Add belt
405x3
455x2
Add wraps
520x5x2 sets
Felt freaking awesome

Drop off Squat (-10% +80 chains) RPE 8
475x5x2 sets
Little too easy
495x5
Good speed

Sumo Deadlift RPE 7,8,8
365x10
405x8
455x6

GHR
3x10

Farmers Walk 40is'
210 per hand x10 runs

Great day. Felt amazingly tight and fast on all sets. 2000
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Old 07-29-2013, 04:06 PM   #290
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Monday 7/29/13 Week 5 Bench

Trained at Impact with JP early due to schedules. Both of us had great days

Warmup

Bench
Bar
135x10
225x8
275x3
310x5x2 sets
Easy

Dropoff bench (-10% +80lbs chains)
280+chains x5x3 sets
Easy. Small misload on the last one do it was actually 290

Planks
3x1 min

DB Bench
120x10
130x8
150x6
All easy. RPE 8

Dips
BWx10x3 sets

Front raises
25x10x3 sets

Seated military
135x10
155x10x2 sets

Great overall day. Pushed the weight up 25lbs on my training max these next 4 weeks. Felt like I'm right where I need to be. 470+ bench in October

2000
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