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Old 10-13-2012, 03:16 AM   #501
ravimolasaria
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Quote:
Originally Posted by BRaWNy View Post
FRIDAY, OCTOBER 12 # 20:00 - 20:25
RECHARGE AND TEST DAY
[/SIZE]

A-DEADSTOP INCLINE PRESS (12cm off chest)
50kg X 6
60kg X 6
70kg X 6
80kg X 6 - @ 6.0


B1-PIN FLOOR PRESS
90kg X 4
90kg X 4
90kg X 4 - @ 6.0

alternated with

B2-DEADSTOP WIDEGRIP PULL UP
BW X 4
BW X 4
BW X 4 - @ 6.0


C1-DEADSTOP CLOSEGRIP DIP
BW X 8
BW X 8

alternated with

C2-BARBELL DRAG CURL
30kg X 6 - @ 6.0
30kg X 6 - @ 7.0


NOTES
No Bodyweight Data
that's a strong one ... how is your shoulder right now ... ??
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Old 10-13-2012, 05:20 AM   #502
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Thanks !
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Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2
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Old 10-13-2012, 01:07 PM   #503
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"Crazy" things are going on with me !!
Lately it's somehow one week with shoulder problem, and then one week without.
When I feel good with my shoulder, training is going good !!
Obviously, tonight my shoulder was OK !



SATURDAY, OCTOBER 13 # 19:40 - 20:25

A-BACK SQUAT (Below Parallel)

80kg X 3
100kg X 2
120kg X 1
100kg X 3
120kg X 2 - @ 6.0
140kg X 1 - @ 7.0
130kg X 2 - @ 7.0
150kg X 1 - @ 8.0
130kg X 3 - @ 7.5


B-RACK SNATCH HIGH PULL
50kg X 3
70kg X 3
90kg X 2
110kg x 1 - @ 6.0
130kg X 1 - @ 8.5
140kg X 1 - @ 10.0 - PR
100kg X 3 - @ 7.0
100kg X 3 - @ 7.5


NOTES
I do my Snatch High Pulls a bit like Chinese Style, but from a rack.
With somehow knee rebend and pulling my body down when I pull the bar up.
They also call them Fast Snatch High Pulls.

See videos below:



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Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2
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Old 10-13-2012, 02:26 PM   #504
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And here is a video from my above training session with my Rack Snatch High Pulls (including the PR):

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Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2
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Old 10-13-2012, 06:23 PM   #505
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I wasn't sure how things would go after that 130 but the 140 looked solid. Well done!
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Old 10-14-2012, 01:26 AM   #506
BRaWNy
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Quote:
Originally Posted by BendtheBar View Post
I wasn't sure how things would go after that 130 but the 140 looked solid. Well done!
Thanks !
The set of 140 was explosive and fast, but the pulling height of the bar was a bit lower than the previous sets, so I noted @ 10


There is a slight difference in height between 130 and 140 (snapshots below with the highest point of pulling).
You can see the posts of the rack behing the bar, 140 its one pin-hole lower.

__________________

Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2

Last edited by BRaWNy; 10-14-2012 at 01:55 AM.
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Old 10-14-2012, 08:43 AM   #507
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Strong Pulls Brawny ... Hope your shoulder is ok ... great going ...
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Old 10-14-2012, 09:41 AM   #508
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Thanks !
So far my shoulder is doing OK, I hope it stays that way the following days.
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Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2
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Old 10-17-2012, 12:32 AM   #509
BRaWNy
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TUESDAY, OCTOBER 16 # 20:00 - 20:40

A1-BTN PRESS (Standing-Full ROM)

30kg X 3
40kg X 3
45kg X 3
50kg X 3 - @ 6.5
55kg X 3 - @ 8.0

alternated with

A2-DEADSTOP WIDEGRIP PULL UP
BW84kg X 3
BW84kg X 3
BW84kg X 3
BW84kg X 3
BW84kg X 3


B1-BTN PUSH PRESS
60kg X 3 - @ 6.0
65kg X 3 - @ 7.0
70kg X 3 - @ 7.0

alternated with

B2-DEADSTOP WIDEGRIP PULL UP
89kg X 3 - @ 6.0
89kg X 3 - @ 6.5
89kg X 3 - @ 6.5


C1-PIN FLOOR PRESS
90kg X 3
100kg X 3 - @ 6.0
110kg X 3 - @ 7.0


alternated with

C2-DEADSTOP REVERSEGRIP 45o ROW
90kg X 3 - @ 6.5
90kg X 3 - @ 6.0
100kg X 3 - @ 7.5


D1-DEADSTOP CLOSEGRIP DIP
BW84kg X 8
BW84kg X 8 - @ 6.0


alternated with

D2-DUMBBELL LU XIAOJUN LATERAL RAISE
5+5kg X 8
5+5kg X 8 - @ 6.0


NOTES
Bodyweight at training: 84.3 kg


__________________

Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2
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Old 10-17-2012, 01:22 PM   #510
BRaWNy
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WEDNESDAY, OCTOBER 18 # 20:25 - 21:00

A-PIN FRONT SQUAT (Parallel)

70kg X 2
90kg X 2
100kg X 2 - @ 6.5
110kg X 2 - @ 8.0


B-BACK SQUAT 2secs pause (Below Parallel)
110kg X 2 - @ 6.0
120kg X 2 - @ 7.5


C-HANG POWER CLEAN
50kg X 3
60kg X 2
70kg X 1 - @ 8.0
60kg X 3 - @ 6.0
70kg X 2 - @ 7.0
80kg X 1 - @ 8.5


D-RACK RDL (Below Knees)
110kg X 3
130kg X 3
150kg X 3 - @ 7.0


NOTES
Bodyweight at training: 84.9 kg


__________________

Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2
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