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Old 01-22-2013, 07:52 PM   #361
CLEEPER
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Thanks Steve , after pulling 385 I wanted to Go back and try for 280 squat but I'll get that Monday when I squat again.
I'm pulling heavy 1 time every 2 weeks and it seems right.
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Old 01-22-2013, 07:53 PM   #362
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Originally Posted by CLEEPER View Post
Awsome day at CLEEPER fitness

I don't count calories but I did make a point to eat more this past week an also today I had 3 meals prior to lifting . All with good carb and protien and one being a shake with 2 scoops muscle and strength smooth vanilla, 2 scoops of oat meal, a bannana , 1 scoop Peanut butter, a spoon of grape jelly and 5 grams creatine mixed in unsweetened almond milk.
This makes me happy to drink on that gourmet shake

Squats
Bar x 10
135x5
185x5
215x5+2
255x3+1
275x1x2 +5lbs
Check out this video on YouTube:

275 ATG squat - YouTube

135x20 / great cardio
135x20 squat - YouTube

Dead lift
185x5+20 lbs
255x5+30 lbs
305x3+10 lbs
370x1+5 lbs
370x1 dead lift - YouTube

385x1+20 lb pr from last time
385x1 dead lift - YouTube

Calf raise
Bw x35 on calf raise machine. Deep range of motion


Very happy with today, energy going in was not motivating . Had to convince my self to go get it done .
11/10 tonight
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Old 01-22-2013, 09:22 PM   #363
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Great workout Chad! Someone felt strong today!!! Congrats on all the PRs!!!
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Old 01-22-2013, 10:15 PM   #364
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Thanks Jay, yes once I got in I felt good.
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Old 01-23-2013, 04:46 AM   #365
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nice squats and deads
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Old 01-23-2013, 11:01 AM   #366
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Thanks Lee, it all started on the Reeves. Keep charging
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Old 01-23-2013, 11:29 AM   #367
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I likey the direction you are taking by lifting heavy at home. Congratz are in order for the big PR's as well. Well done.

Just curious at to why you are unracking by stepping forward. IMO, it is not a good idea as it is much easier to have a racking/unracking incident doing that.
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

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Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
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Old 01-23-2013, 03:02 PM   #368
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Quote:
Originally Posted by Squatter View Post
I likey the direction you are taking by lifting heavy at home. Congratz are in order for the big PR's as well. Well done.

Just curious at to why you are unracking by stepping forward. IMO, it is not a good idea as it is much easier to have a racking/unracking incident doing that.
Jim you have a rack just like mine so you know how the lat tower knee pads are set up. When I face the other way in the rack and step back just enough to cleat the hooks, I'm just far enough back that when I squat down my a$$ hits those pads. That throws me off with even the slightest touch and also my focus turns to making sure I clear them instead of where it should be which is the lift. I pay close attention to racking the weight and Unracking and make certain I'm ln the pins before getting from under the bar.

Parallel squat probably would not hit the pads but as I come down deep I hit it almost every time.

As for work out style, I have made the biggest improvements in both muscle size and strength since taking up this method of heavy one week and reps the week on boat. As much as I feel like I'm doing cardio with boat sessions, it is working great to achieve my goals and also body is not beat up from repeated heavy lifting. Read next post for an even more impressive pr
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Old 01-23-2013, 03:19 PM   #369
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Chest and triceps
wu chest with 9 lb db's doing flys . Then straight to reps of db press. Light weight got the blood flowing

Bench
Bar x10
135x5
185x5
235x5+5 lb pr +2 reps over last pr
235x3
235x3.
video is first set of 3 after the 5 reps

Calc new 1 rep max says 276
That's 20 lbs over 1 rep calc best of 230x3 at 256

Incline bench
135x12+2
155x12+2
165x8-2 reps. Guess the previous work done me in here

Dips
Bw x15+3
11-1
9-1

Lost reps on last 2 sets but gained 3 on first set still makes this 1 more total

Cable flys single arm as I only have one pulley
10lb's x 12x3. These are a great stretch and harder then they seem with the way my pulley feels.

Rip skull crusher
80lb+10 x 12,10,10 after last set I done a set of 5 close grip bench .
5 was all I was gettin with my fried tri's

Single arm palm up push down
10x20,13,13. Last two sets were no rest other then switching arms.

Rope push Down with rope spread at bottom
10lb x25
15 lb x 30 reps crazy pump great form
35 lbsx12 reps form goes to crap with much weight.

Done in an hour
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Last edited by CLEEPER; 01-23-2013 at 03:32 PM.
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Old 01-23-2013, 05:03 PM   #370
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Your butt hits that knee pad? Wow -I am not even close to it. However, I did remove it a long time ago anyway. It was in my way for benching. I needed the room to create my arch as I slide down the bench with feet planted. No need for it really unless you do lat pulldowns.

Great work on the 235 X5 PR Chad - very impressive indeed. Further proof you are eating well! You don't waste any time either - that is a "boatload" haha of work to get done in under an hour. Dips are also awesome. Keep the good times rolling!
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My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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