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Old 04-02-2011, 07:17 PM   #131
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April 1st, 2011 - Session#: 93
Week 2 Workout 2
Weight: 178 lbs
Time: 1 hour
Squat
Warmup: Bx5, 135x5, 195x5, 210x5B, 225x3B
225x3B
260x3B
295x3B
Rack Pulls
315x5
335x5
405x1
Front Squats
Barx5
2x75x5
Conditioning
None.
Workout Notes
Good workout.
-Aaron
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Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 04-03-2011, 06:08 AM   #132
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Good squatting, what does the "B" behind the rep count stands for?
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Old 04-03-2011, 07:09 AM   #133
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Squats are looking heavy ONP.

I see your weight is up about 10 pounds from last August. Are you able to notice some solid physique changes?
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Old 04-03-2011, 11:13 AM   #134
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Quote:
Originally Posted by big_swede View Post
Good squatting, what does the "B" behind the rep count stands for?
That just shows whenever I wore my belt on the main exercise.
I usually don't include it on assistance exercises though.
Thanks man!
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Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 04-03-2011, 11:16 AM   #135
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Quote:
Originally Posted by BendtheBar View Post
Squats are looking heavy ONP.

I see your weight is up about 10 pounds from last August. Are you able to notice some solid physique changes?
It seems like I've put on a little muscle underneath, as I would say my bodyfat has stayed steady.
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"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 04-03-2011, 10:58 PM   #136
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April 3rd, 2011 - Session#:94
Week 2 Workout 3
Weight: 178 lbs
Time: ~ 1 hour
Bench Press
*Warmup*: Bx5, 135x5, 140x5, 150x4..oops
150x3
175x3
195x3
Dumbbell Bench Press
3x60x10
60x9.5 - I struggled like hell on this one but being that close means I'm sure to get it next time!
Weighted Chinups
This time:16 6,5,5
Rope Pushdown
4x90x10 + extra
Conditioning
None
Notes: Workout Notes
Good workout, on the last set of bench my spotter said it was all me, but I'm doubtful about the last rep. At the same time it still didn't feel like I went all out, I felt I could've made another rep.

A bench form note, I've been trying more to push myself into the bench and pull apart the bar, but I'm having some trouble doing that when the weights get heavy.
Bonus: External Rotations + Grip work
-Aaron
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"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 04-04-2011, 08:26 PM   #137
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April 4th, 2011 - Session#:95
Week 2 Workout 4
Weight: 175.6 lbs
Time: 1 hour
Deadlift
*Warmup*: Bx5, 225x5B, 245x5B, 265x3B
265lb/120kgx3B
305lb/138kgx3B
340lb/154kgx2B
340lb/154kgx4B
Glute Ham Raise
3xBWx10
Good Morning
115x5
135x5
155x10
135x8
Hanging Leg Raises
2xBWx15
Conditioning
Some Waiter walks, Farmer's Walks, Tire Flips, and ropes.
Notes: Workout Notes
None
-Aaron
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"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 04-04-2011, 09:11 PM   #138
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Awesome session bro, deads look nice.
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Old 04-05-2011, 08:32 PM   #139
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April 5th, 2011 - Session#: 96
Week 3 Workout 1
Weight: 175.8 lbs
Time: 1 hour
Military Press
Warmup: Bx8, 70x5, 75x5, 80x3
90x5
100x3
110x2 <- then I watch my friend rep out 6 like air :/
Incline Bench Press
125x5
2x135x5
Power Cleans working on form, its been over a year since I've done any sort of clean or snatch movement by my memory.
40kgx5
Weighted Dips
This time: 35
6,8,6,5,5,5
Conditioning
Didn't go in with 100% energy, but had a good workout anyway.
Notes: Great workout.
-Aaron
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"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 04-08-2011, 10:53 PM   #140
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April 8th, 2011 - Session#: 97
Week 3 Workout 2
Weight: 178.6 lbs
Time: 50 mins
Squat
Warmup: Bx5, 135x5, 195x5B, 210x5B, 225x3B
245x5B
275x3B
310x1B <- not good depth, needed a few more inches
310x1B <- good depth, much better!
Rack Pulls
2x335x2
420x0
405x0
Front Squats
skipped
Conditioning
None.
Workout Notes
Good squats, but I didn't rest up enough to have the lower back stamina/strength to make it all the way through.
...or maybe my core is just too weak to continue heavy lifting after maxing out on squats?
Either way, I already have Good Mornings and Glute Ham Raises working on the posterior chain, those should be sufficient for working on strength in the area on top of squats and deadlifts.
-Aaron
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"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215

Last edited by ONpump17; 04-10-2011 at 05:43 PM.
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