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Old 10-03-2011, 12:10 PM   #91
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Awesome deadlifting, mate, I'm sure it was brutal!
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Old 10-03-2011, 09:15 PM   #92
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Thanks tbia... grip it and rip it

10-3-11

Rotator work with cables

Paused Bench
45x5 couple sets
95x3
135x5
185x3
225x1
275x1
290x3 x 4 sets

Paused ultra wide grip floor press- legs straight
135x5
185x5
225x5 x 2 sets

Blakeley speed bench
135x7 x 3 sets

Db yates rowes
95x12 rest paused (grip slipping)
95x20 used straps

Cable rowes
175x10

Band face pulls x 20 x 2 sets

Band tricep ext x 20 rest paused

I definately felt the 10 lb jump on bench this week. Got her done but it wasnt easy. Vid of last set coming in a few...
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Old 10-03-2011, 09:37 PM   #93
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Making those paused benches look easy.

What's the scoop with the Blakely speed work? That's a new one to me.
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Old 10-03-2011, 09:40 PM   #94
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Old 10-03-2011, 09:42 PM   #95
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Thanks btb. Working hard at it. Blakeley speed bench is 7 reps, the first is slower than normal, second is normal speed, third is faster than normal, and four through seven are fast as possible, alll reps are paused. Good stuff
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Old 10-04-2011, 06:23 PM   #96
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10-4-11

Box squats- powerpants and belt- inch or so below parallel (box + 45) 45x10 135x10 225x5 315x5 365x3

Bench just for fun 135x20

Reverse hypers 50x15 100x12 150x8

Cable rowes 175x15

Good short session. Bout to head to little river inlet for some night fishing. Hope to stock the fridge with some free protein be at it all day tomorrow... good stuff boys!
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Old 10-04-2011, 09:17 PM   #97
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Quote:
Originally Posted by Disciple X View Post
lol I can hear my son in the back ground hard at it haha
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Old 10-05-2011, 11:52 AM   #98
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Lol. Looks like i'm making those sounds.
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Old 10-06-2011, 08:19 PM   #99
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10-6-11

Bench
45x10
95x5 couple sets
135x3
185x3
225x3 paused.
285x1 paused.
Added 2 board.
325x1
350x3 x 4 sets. No slowing up on these yet...

Close grip
225x1
255x5 x 2 sets. These are getting tough

Blakeley speed bench
135x7 x 3 sets.

Tbar rowes
45x10 just trying it out...

Cable rowes
175x15

Upright smith rowe
115x20

Band tricep ext
2 sets of 20

Hammer curl drop set
35x10, 25x10, 15x10

Another good one in the books
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Old 10-06-2011, 09:43 PM   #100
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Quote:
350x3 x 4 sets. No slowing up on these yet...
Guess not. Making me feel weak.
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