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Old 01-27-2013, 12:27 PM   #1
OneMorePlate
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Default Applied Science Methodology

Hello Guys
Been training for years with more drive & hunger than planning. Life has a way of teaching us lessons forcing to adapt, over come or fail. This is my journal of adaptation.

Bench ME
CGB
wu's
195-3
245-3
275-1
295-1
305-1

Shirt
335-3
365-1
395-1,1

Rolling DB Extensions
3s

Push downs
2 sets
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Old 01-27-2013, 02:22 PM   #2
OneMorePlate
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Today
Squat DE
wu's
215+minis 2,2,2,2,2,2,2,2

Rack Pulls
225-3
315-3
405-3
475-3
525-1
575-1
Sumo
625-1
665-1

Leg Curls
170-12
190-10,10

Curls
3s

Was looking for 705 today on rack work, just wasn't there today.
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Old 01-27-2013, 02:29 PM   #3
jdmalm123
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Welcome aboard!

Nice lifts... Whatcha doing? Westside?

Saw your intro post...What's your weight lifting history?
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Old 01-27-2013, 03:13 PM   #4
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Good work. Subbed. Smash some PRs!
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Old 01-27-2013, 03:34 PM   #5
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Welcome to mab! Good luck
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Old 01-27-2013, 05:14 PM   #6
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Quote:
Originally Posted by jdmalm123 View Post
Welcome aboard!

Nice lifts... Whatcha doing? Westside?

Saw your intro post...What's your weight lifting history?
Thanks
Exactly, about 5 weeks into it body is responding very well. Wasn't aware of Brandon's Cube method at the time or might very well be running that Routine. So read a ton watched many videos on Louie's Routine and have to say so far I'm thrilled with the results. Not ranked, Competed more when I was in my early twenties mostly bench press sometime push/pull. Best lifts were single ply 635 Sq 650 DL best raw bench was 425.
Injuries had been a hassle knee, shoulder but live and learn.

Quote:
Originally Posted by BendtheBar View Post
Good work. Subbed. Smash some PRs!
Thanks BTB sounds like a good plan brother!

Quote:
Originally Posted by big_swede View Post
Welcome to mab! Good luck
Thanks man, open to thoughts ideas to improve. Will be posting videos in the next few weeks. Expecting a 550 pull & a 425 shirted press very soon.
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Old 01-29-2013, 03:37 PM   #7
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Recovery stuff

Roller wk

Stretching

Bike 25 mins interval

Heavy Bag 1:30 rounds x 3

Boring but necessary.

Bench Dynamic wk tomorrow.
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Old 01-30-2013, 02:55 AM   #8
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Strong numbers OMP ... in for some great PRs ... keep smashing the wts. buddy ...
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Old 01-30-2013, 09:05 AM   #9
J_Byrd
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great work, what kind of shirt are you using?
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Old 01-30-2013, 10:12 AM   #10
OneMorePlate
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Join Date: Jan 2013
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Fav Exercise: Deadlift
Fav Supp: Red Meat
Reputation: 116122
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Hey JB,

The O-Kill shirt.
Plan is 450 by summer and 475-485 by years end. Believe 100% that's going to happen barring any further injuries.
Training natural, well creatine cycled 8weeks on/4off and taking amino's, just shit loads of Beef n chicken does wonders.
Not going to win any bodybuilding contest eating like this but its good for powerlifting.

Thanks Brother.
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