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Old 02-09-2013, 10:33 AM   #1551
jdmalm123
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Tons of good stuff yesterday!
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Old 02-09-2013, 12:04 PM   #1552
BendtheBar
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Freak McRack Pull!

Great - killed it.
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Old 02-09-2013, 12:24 PM   #1553
Disciple X
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Quote:
Originally Posted by SecondsOut View Post
grats on another PR. never did static holds like that, that's a good idea.
Thanks bud, i like them for grip work... especially for deads.

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Tons of good stuff yesterday!
Yes sir! It sure was a good one

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Freak McRack Pull!

Great - killed it.
It didnt go down without a fight...It killed my thumbs
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Old 02-10-2013, 02:20 PM   #1554
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Need to get my abs more conditioned to heavy work...every time i work them hard, i'm sore for several days...
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Old 02-11-2013, 12:58 AM   #1555
BendtheBar
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Any specific plan in mind?
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Old 02-11-2013, 10:20 AM   #1556
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Any specific plan in mind?
Yep... pound them into submission! Lol.

Monday and Friday- Weighted ab wheel heavy as i can, plus a set to failure on leg raises.

Wednesday- standing abs with the band- high reps to get some extra work/ conditioning in.

Must get stronger, Stronger, STRONGER!!!
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Old 02-11-2013, 10:09 PM   #1557
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2-11-13

Low box squats- beltless
45x10,10,5
135x5,5
225x3
275x3
315x5,5

Close stance paused squats- beltless- 3 sec pause in the hole
205x5
225x5

Pin squats- beltless
low pin
225x5
315x5
365x3 PR!
385x1 PR!

High pin
315x5
365x5
405x5
460x5 beltless PR!

Weighted situps on decline
25x10 (weight on chest)

Calf press
405x20,20

One leg hamstring curls
50x12
70x10

Barbell complexes
Pendlay row, deadlift, powerclean, thruster
65x3
95x3

Pendlay row, deadlift, powerclean, power snatch
135x3
155x3

Pendlay row, deadlift, powerclean
190x3 PR for powercleans!

Brutality! Glad i have tomorrow to recover
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Old 02-12-2013, 12:37 AM   #1558
BendtheBar
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Quote:
Originally Posted by Disciple X View Post
Yep... pound them into submission! Lol.

Monday and Friday- Weighted ab wheel heavy as i can, plus a set to failure on leg raises.

Wednesday- standing abs with the band- high reps to get some extra work/ conditioning in.

Must get stronger, Stronger, STRONGER!!!
Bam! That works.
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Old 02-12-2013, 08:50 AM   #1559
jdmalm123
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Brutality!
Exactly!

Heavy weight!
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Old 02-12-2013, 09:04 AM   #1560
fenrisulfr
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Great work and congrats on the PR. I like complexes although doing them isn't so fun.
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