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Old 06-06-2011, 04:41 PM   #211
jp_ottawa
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Quote:
Originally Posted by Bodybygamma View Post
Awesome prs, and speedy work
Quote:
Originally Posted by LtL View Post
This ^^

Good work.

LtL
Quote:
Originally Posted by Carl1174 View Post
Nice work in here... some solid numbers mate

Carl.
Thanks guys. When speed is up, strength is up! Gearing up for some heavy banded squats tomorrow -
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Old 06-07-2011, 02:56 PM   #212
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Default Tues June 7th 2011

Dynamic lower

Safety bar low box squat:
155 + average bands x 2
205 + average bands x 2 x 3 sets
225 + average bands x 2 x 3 sets
245 + average bands x 2 x 3 sets

Speed pulls:
225 + average band x 1 x 2 sets
275 + average band x 1 x 2 sets

BB shrugs:
225 x 10
315 x 10
315 x 10
315 x 9

BB calf raises:
135 until fail
225 until fail
225 until fail

Machine leg curls:
half of rack x 15 x 2 sets
most of rack x 12

Back extensions:
50 x 12 x 3 sets
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Old 06-07-2011, 06:53 PM   #213
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Keep charging hard JP.
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Old 06-07-2011, 07:41 PM   #214
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Keep charging hard JP.
Thanks. Full throttle until the meet on July 16th (except, of course, will allow 1 1/2 weeks deloading...)
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Old 06-08-2011, 05:10 AM   #215
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How do you find the safety bar?

My gym unfortunately doesn't have one

LtL
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Old 06-08-2011, 06:39 AM   #216
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Quote:
Originally Posted by LtL View Post
How do you find the safety bar?

My gym unfortunately doesn't have one

LtL
Much harder than regular barbell - and also hard on the neck. Seems to focus more efforts on lower back than regular squats. If your gym doesn't have one, I've heard of a harness where you can slide in a regular barbell and gets you the same effect.
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Old 06-09-2011, 05:46 PM   #217
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Default Thurs June 9th 2011

Max effort bench
135 x 6 warmup
225 x 3
Shirt on:
275 x 3 (3 boards)
315 x 1 (2 boards)
315 x 1 (1 board)
315 x 1 (touch-and-go) first time touching chest in new shirt!!
325 x 1 (missed, lost balance at the bottom)
325 x 1 (PR) yee ha

Standing DB triceps extensions:
40 x 12 x 2 sets

Triceps pushdown:
half-rack x 12 x 2 sets

Triceps dips:
1 set until fail -- triceps hell

Incline DB rows:
100 x 12 x 2 sets
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Old 06-10-2011, 03:42 PM   #218
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Default Fri June 10th 2011

Max effort lower:

Concentric good mornings:
135 x 5
135 + 60 pds chains x 5
225 + 60 pds chains x 3
275 + 60 pds chains x 3
315 + 60 pds chains x 1
365 + 60 pds chains x 1
375 + 60 pds chains x 1

Rack pulls (2nd pin):
225 x 3
315 x 1
415 x 1
495 x 1
545 x 1
565 x 1 (PR by 30 pds)

DB hammer curls:
45 x 8 x 3 sets

Hanging leg raises:
20 x 2 sets

Hand grip work
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Old 06-12-2011, 02:49 PM   #219
jp_ottawa
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Default Sun June 12th 2011

Dynamic bench:
135 x 8 warmup
135 + red resistance band x 3 warmup
155 + red resistance band x 3 x 3 sets (3 sec pause at the bottom)
160 + red resistance band x 3 x 3 sets (3 sec pause at the bottom)
165 + red resistance band x 3 x 3 sets (3 sec pause at the bottom)

Incline DB press:
55 x 11
65 x 12
65 x 10

Bradford press:
95 x 12
95 x 10
95 x 10

Front plate raises:
45 x 12 x 3 sets

Rotator cuff rotations:
10 x 12 x 3 sets

Some pain in right arm rotator cuff. Gotta give it proper rest and support. Moved a lot of heavy boxes this week into my new office, and it probably didn't help.
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Old 06-14-2011, 04:02 PM   #220
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Default Tues June 14th 2011

Dynamic effort lower

Safety Bar Low (16'') Box Squat, equipped (briefs):
145 x 8 warmup
145 + green bands x 2 warmup
235 + green bands x 2 warmup
285 + green bands x 2 x 3 sets
305 + green bands x 2 x 7 sets

Speed pulls:
225/275/275/275/275

GHR:
70 x 10
70 x 8
70 x 8

Hack squat calf raises
270 x 2 sets until fail
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