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Old 11-22-2013, 06:41 PM   #1
1morerep
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Default RPS February 8, 2014 Barno-Newman Classic

PT test are over (for now). I still need to run some over here with other NCO's at the Academy but nothing hardcore. The hardest part is over and now the heavy lifting begin. I already start lifting last week and everything is falling in place. The next meet that is going to work out perfect is the RPS meet on Feb 08, 2014. I will go back to claim those records in the 181 wt, male, Raw modern, PRO, Master. I did not compete RPS this whole year and is going to be good to be back. Plus I want a chance to see some XPC action in 2015. Anyways, I will start tomorrow with some 10 x 10 (bench) to impact my body really good for two weeks and probably change after that to the Monster garage template like I did last time. Easy time is over...Time to play!!! MAKE WAY...BIG SARGE IN D'HOUSE!!!
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Old 11-23-2013, 11:57 AM   #2
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Good luck with the 10x10. Bring the pain.
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Old 11-23-2013, 04:11 PM   #3
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Well...I'm baaaaaackkkkkkk!

Bench Press

warm up

1 x bar x 10

1 x 135 x 10

Routine

5 x 225 x 10

1 x 225 x 10 (plus 50lb chain)

2 x 225 x 7 (plus 50lb chain)

2 x 225 x 6 (plus 50lb chain)

130lb db row

3 x 10

130lb db shrug

1 x 25

1 x 20

1 x 15

15lb db lat raise

2 x 25

1 x 20

100lb db pull over

3 x 8

* felt a little bid heavier than expected but not too bad for not been lifting that heavy/serious in the last 3.5 month. Should be up and running smooth w/o any issues within the next two weeks.
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Old 11-23-2013, 05:16 PM   #4
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Get after it!
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Old 11-24-2013, 03:06 PM   #5
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SUMO DEADLIFT (NO BELT/NO WRIST STRAPS/NO WRIST WRAPS)

1 X 135 X 5

1 X 225 X 3

1 X 315 X 3

3 X 405 X 3

4 X 315 X 5

Hyper Extension

3 x 15

Hip Thrust

3 x 225 x 10

Leg Curl

3 x 60 x 15

Incline sit up (25lb plate)

3 x 20
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Old 11-24-2013, 03:34 PM   #6
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Good stuff 1MR!
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Old 11-24-2013, 04:09 PM   #7
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Thanks brother...just getting my daily dosage of Iron...!!!

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Originally Posted by Hunterace View Post
Good stuff 1MR!
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Old 11-24-2013, 04:58 PM   #8
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You better stay back too. Go hard!
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Old 11-26-2013, 09:51 AM   #9
BendtheBar
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Strong pulling.
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Old 11-26-2013, 11:14 AM   #10
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Thanks MaB. I Took the day off yesterday. I will go to the pool today and to the sauna in conjunction with some stretch movement. Tomorrow is db bench press with some more upper body exercise variations.
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540/385/515 (previous meet)



http://www.metalmilitia-va.com/

Only those who risk going too far can possibly find out how far they can go!!!


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