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Old 10-14-2013, 08:15 PM   #1831
Squatter
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Smart man to get volume in check leading up to the big day. Really sweet opener you have there Mr Bench.
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Meet PR's: (May 2014)
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Old 10-15-2013, 08:35 AM   #1832
KD5NFW
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Originally Posted by Randoja View Post
Strong work Rich, and 4 weeks out from a meet! That's awesome, you will kill it for sure.
Looking forward to getting that first one under my belt!

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Originally Posted by Squatter View Post
Smart man to get volume in check leading up to the big day. Really sweet opener you have there Mr Bench.
Haha thanks Jimmy Tree Trunks Deathlift Master
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Old 10-15-2013, 08:45 AM   #1833
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Originally Posted by KD5NFW View Post
Real Results 4-day Upper/Lower
W24 D1 Monday

Flat BB bench
145 x 3 paused
195 x 2 paused
235 x 1 paused
255 x 1 paused
285 x 1 paused, planned opener
290 x 3 x 3 +5lbs

Add Bench Daddy (all reps paused)
345 x 3 x 2

Pullups (slightly wider than shoulder width grip)
BW x 11

Standing OHP
125 x 10, 8+2 PP, 7+3 PP +1 strict reps

EZ bar curls
82.5 x 11 +2 reps

Dips
BW+55 x 12 +10lbs

Four weeks out from meet so dropped accessory work down to one set, Also dropped main lift from 3 sets of 5 down to 3 triples.
Nice work, KD!
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Old 10-15-2013, 08:48 AM   #1834
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Smart training there Rich...you look like an old pro!
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Old 10-15-2013, 08:49 AM   #1835
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great work buddy, very strong bench numbers
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Old 10-15-2013, 09:38 AM   #1836
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Looks like you are really getting dialed in!
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Old 10-15-2013, 10:53 AM   #1837
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Originally Posted by 5kgLifter View Post
Nice work, KD!
Thanks Babs!

Quote:
Originally Posted by moeheep View Post
Smart training there Rich...you look like an old pro!
I bet I look old for sure haha!

Quote:
Originally Posted by Carl1174 View Post
great work buddy, very strong bench numbers
Thanks Carl!

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Looks like you are really getting dialed in!
Thanks Bear, we'll see tonight after squats and deads
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Old 10-15-2013, 10:53 AM   #1838
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Your bench opener is 100+ pounds over what mine was...Yikes!!!
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Old 10-15-2013, 01:03 PM   #1839
KD5NFW
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Your bench opener is 100+ pounds over what mine was...Yikes!!!
Have to try and make up for my average deadlift and weak ass squat somewhere Henry!
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Old 10-15-2013, 07:25 PM   #1840
KD5NFW
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Real Results 4-day Upper/Lower
W24 D2 Tuesday

Squat
Bar x 10
135 x 5 paused
185 x 3 paused
225 x 1 paused
275 x 1
300 x 1 opener, essentially paused
325 x 3, 1, 1 +5lbs
First set felt good. Second and third sets I felt the right "g" a little. At this point I need to make sure I make it to the meet as healthy as possible. Figure 325 for me second attempt.


Deathlift
135 x 5
225 x 3
315 x 2
405 x 1, 1, 1 opener, VID
Easy. Pretty much flew up. Wore my deathlift socks for these tonight so pulled from the floor vs the planned low rack pulls. I know my hips come up a little, that's unfortunately normal for me. Any other glaring errors I should try to fix before the meet?


Ab wheel
BW x 20

Seated calf raise
150 x 15
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