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Old 03-08-2013, 01:57 PM   #41
Off Road
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Default Friday, March 8, 2013

Seated Press (Warm Ups)
Bar x 5
75 lb x 5
85 lb x 5
100 lb x 3
115 lb x 3
130 lb x 3

Seated Press (work sets)
115 lb x 24
115 lb x 12

Barbell Rows
145 lb x 22
145 lb x 13
145 lb x 10

Fat Man Pull-Ups
BW x 12
BW x 12
BW x 12

Notes:
I saw some very nice increases again today. Quads are still very sore from the squats and sprints, but getting better quickly. My left bicep is still a little tender but the exercises do not seem to making it worse, so I will soldier-on. . .
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Old 03-08-2013, 02:01 PM   #42
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Setting some long term goals with this routine:

1) 230 lb Seated Press
2) 315 lb Bench Press
3) 450 lb Squat

I know these are very much within my reach!
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Old 03-08-2013, 03:52 PM   #43
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Nice. Go get 'em!
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
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Old 03-09-2013, 01:01 AM   #44
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Quote:
Originally Posted by Off Road View Post
Seated Press (Warm Ups)
Bar x 5 75 lb x 5 85 lb x 5 100 lb x 3 115 lb x 3 130 lb x 3

Seated Press (work sets)
115 lb x 24 115 lb x 12

Barbell Rows
145 lb x 22 145 lb x 13 145 lb x 10

Fat Man Pull-Ups
BW x 12 BW x 12 BW x 12
Quote:
Originally Posted by Off Road View Post
Setting some long term goals with this routine:

1) 230 lb Seated Press
2) 315 lb Bench Press
3) 450 lb Squat

I know these are very much within my reach!
Strong working as usual OR ... I don't think you nee long time to reach these goals ... For you it's just the matter of consistency ... great working as usual ...
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Old 03-09-2013, 12:25 PM   #45
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Quote:
Originally Posted by Off Road View Post
Setting some long term goals with this routine:

1) 230 lb Seated Press
2) 315 lb Bench Press
3) 450 lb Squat

I know these are very much within my reach!
Make it happen.
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Old 03-10-2013, 01:32 PM   #46
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Default Sunday, March 10, 2013

Warm Ups
Typical
Plus 3 cone drill and 440 yard lap

Conditioning
Mountain Climbers to 10 yard sprints x 8
Burpees to 15 yard sprints x 6
60 yard shuttle run x 3
Illinois Drill x 3

Notes:
This conditioning is kicking the crap out of my legs. I assume they will adapt in a couple of more weeks. I ran everything today at about 80% because I'm still pretty sore from the last session. As I got more warmed up I felt that I could push it harder, but I want to stay healthy for the long run with this routine. I worked up quite a sweat though and it felt amazing. . .
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Old 03-10-2013, 02:37 PM   #47
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Solid training OR! Smash those goals and beyond!
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Old 03-11-2013, 01:51 AM   #48
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Keep up the good work OR ...
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Old 03-11-2013, 07:27 PM   #49
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Originally Posted by big_swede View Post
Solid training OR! Smash those goals and beyond!
Quote:
Originally Posted by ravimolasaria View Post
Keep up the good work OR ...
Thanks guys, I'll keep on truckin'
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Old 03-11-2013, 07:35 PM   #50
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Default Monday, March 11, 2013

Bench Press (warm ups)
75 lbs x 5
95 lbs x 5
115 lbs x 5
145 lbs x 5
165 lbs x 3
185 lbs x 1

Bench Press (work sets)
165 lbs x 22
165 lbs x 8

Push Ups
BW x 37 reps
BW x 17 reps

Barbell Curls
45 lbs x 28
45 lbs x 16

Notes:
After a few reps on the bench press I realized that my setup wasn't very tight and my form was loose. That's pretty easy to do when the weights are light. I soon realized that I was burning energy and strength a lot faster than I should be, so I tightened up my form and kept hitting reps. I think if I had started out with a tighter base I could have pressed out a couple of more reps. Oh well, rookie mistake
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