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Old 01-01-2011, 04:16 PM   #91
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Default Fri- Deadlift day

Friday 12/31/10 Deadlifts(WK 11)

Recumbent Bike- 5mins

Deadlifts
135x5
225x3
315x1
365x1
405x1
425x1(Briefs, Belt)
450x1(Max DL suit/straps up, Briefs, Belt) felt heavy as ****
440x1(Max DL suit/straps up, Briefs, Belt) felt heavy too!!
well my deadlifts are f*#ked, don't know what to do with them about the meet

Machine Pulldowns
100x12
125x12
150x12
Seated Rows
100x3x12
Wide-Grip Pulldowns
PL5x12
PL7x12
PL9x6

BB Curls
30x12
40x12
50x12
One-Arm DB Concentration Curls
20x3x12
each arm

(That was it, everything felt heavy!! After this meet I am gonna put them back on squat day and do a varation of squats and deadlifts togeather.)
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Best Lifts
625/450/500 Geared
405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 01-01-2011, 08:05 PM   #92
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Great work G!
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Old 01-02-2011, 12:17 AM   #93
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Originally Posted by muscle_g View Post
450x1(Max DL suit/straps up, Briefs, Belt) felt heavy as ****
440x1(Max DL suit/straps up, Briefs, Belt) felt heavy too!!
well my deadlifts are f*#ked, don't know what to do with them about the meet
What's your previous deadlift PR?
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Old 01-02-2011, 08:48 AM   #94
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Originally Posted by BendtheBar View Post
What's your previous deadlift PR?
Best deadlift ever is 485
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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 01-03-2011, 08:02 PM   #95
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Default

Monday 1/3/11 SQ/DL(WK 12, deload)

Recumbent Bike- 5mins

Box Squats(legal depth)
45x10
135x5
225x3
275x2
315x1

Chain-Suspended Rack Pulls(low-shin heigth)
135x3
225x1
315x1

Ghetto Glute/Ham Raises(w/green band assistance)
2 sets of 8

Calf work
Ab work

(Deloading this week, and gonna take next week(meet week) off. Everything felt pretty good today. And it felt awesome to not go so heavy.)
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Best Lifts
625/450/500 Geared
405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 01-04-2011, 02:35 AM   #96
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Originally Posted by muscle_g View Post
well my deadlifts are f*#ked, don't know what to do with them about the meet
I started doing powercleans and lots of high rep deadlifts (8-15 reps) focusing on power and speed. Really boosted my DL in a short time.

Good luck man!
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Old 01-04-2011, 08:29 AM   #97
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Strong lifting in here mate

Carl.
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Old 01-06-2011, 05:25 AM   #98
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Default Wed- Bench Press day

Quote:
Originally Posted by big_swede View Post
I started doing powercleans and lots of high rep deadlifts (8-15 reps) focusing on power and speed. Really boosted my DL in a short time.

Good luck man!
Quote:
Originally Posted by Carl1174 View Post
Strong lifting in here mate

Carl.
Thanks guys



Wednesday 1/5/11 Bench(WK 12, Deload)

Recumbent Bike- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x1

Hammer Wide-Grip Press
45x2x20(weight on each side)

Side DB Raises
15x12
20x12

Seated Overhead DB Extensions
55x3x12

(That was it, bench felt nice and easy .)
__________________
Train Hardcore!!!!

Best Lifts
625/450/500 Geared
405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 01-06-2011, 07:56 AM   #99
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nice workout G.

Carl.
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Old 01-08-2011, 08:16 AM   #100
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Default

Friday 1/7/11 Accessory(WK 12, Deload)

Recumbent Bike- 5mins

V-Bar Pulldowns
7012
9012
11012
Hammer High-Rows(weight on each side)
4512
70x2x12

4-Way Neck Machine
10x2x20(all 4 sides)

Hammer Curls
20x3x15

Fat-Bar Wrist Curls
70x2x20

(That was it, feeling pretty good right now. Next week is meet week so nothing but resting and trying to make weight.)
__________________
Train Hardcore!!!!

Best Lifts
625/450/500 Geared
405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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