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Old 08-23-2014, 07:21 PM   #1
OneMorePlate
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Squat More, good things will happen.
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Points: 4,036, Level: 40 Points: 4,036, Level: 40 Points: 4,036, Level: 40
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Squat
185 x 5 x 5s

DL
225 x 5 x 5s

Declines
85 x 6 x 6s

Curls
3s

Push downs
3s

Rehab wk tomorrow.
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Old 08-24-2014, 07:50 AM   #2
Nathan
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Good work. Lots of volume for squat and deadlift!
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Meet PRs
Squat- 331 (belt only)
Bench- 243
Deadlift- 430
Weight- 160

Working to become strong 148. Training weight 150-153.
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Old 08-28-2014, 07:14 PM   #3
OneMorePlate
OneMorePlate
Squat More, good things will happen.
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Points: 4,036, Level: 40 Points: 4,036, Level: 40 Points: 4,036, Level: 40
Activity: 6% Activity: 6% Activity: 6%
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Originally Posted by Nathan View Post
Good work. Lots of volume for squat and deadlift!
Thanks Nathan

A little too much, doms been paying me a visit everyday.

8/26
Shoulder Rehab;
Arm Swings 1.5mins x 3s
DB Side Raises 30r x 3
Internal/External Rotation wk plate/ light bands reps? x 3s

Today
Squats
Gobblet 10r x 2s

Squats
185 x 3 x 5

Declines
105 x 6 x 5, 115 x 10

DL
240 x 3 x 5

Dropped some volume this session, shorten the rest period to 90 seconds.
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Old 08-30-2014, 06:46 PM   #4
OneMorePlate
OneMorePlate
Squat More, good things will happen.
Senior Member
Max Brawn
Points: 4,036, Level: 40 Points: 4,036, Level: 40 Points: 4,036, Level: 40
Activity: 6% Activity: 6% Activity: 6%
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McGills 3s

Gobblet Squats
10r x 2

Squats
185 x 20

Declines
100 x 20

BOR's
115 x 20 x 2

Tri's
28r

Bi's
15L 13 R

Pumped
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Old 09-01-2014, 01:13 PM   #5
OneMorePlate
OneMorePlate
Squat More, good things will happen.
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Points: 4,036, Level: 40 Points: 4,036, Level: 40 Points: 4,036, Level: 40
Activity: 6% Activity: 6% Activity: 6%
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Today
Walking Lunges 3s

Squats
205 x 3r x 5

Declines
105 x 6r x 5s, 125 x 10

Deads
225, 275 x 2, 315 x 2 x 2

S/A PD
20r x 3

P Curls
10r x 3x

Slow-n-Steady...
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Old 09-03-2014, 07:58 PM   #6
OneMorePlate
OneMorePlate
Squat More, good things will happen.
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Max Brawn
Points: 4,036, Level: 40 Points: 4,036, Level: 40 Points: 4,036, Level: 40
Activity: 6% Activity: 6% Activity: 6%
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Shoulder Rehab;
Arm Swings 1.5mins x 3s
DB Side Raises 30r x 3
Internal/External Rotation wk plate/bands x 3s

Walking Lunges 3s

Squats
135 x 5,225x1, 275 x 1, 300 x 1, 335 x 1 Heaviest Squat since surgery

DB Bench
30's x 12 x 4

PD s/a
12r x 3

Pcurls
10r x 3

Its progress, work put in.
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Old 09-07-2014, 06:42 PM   #7
OneMorePlate
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Squat More, good things will happen.
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Points: 4,036, Level: 40 Points: 4,036, Level: 40 Points: 4,036, Level: 40
Activity: 6% Activity: 6% Activity: 6%
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Bench
bar, 65, 85 x 10
105 x 6, 6
125 x 6
150 x 2 Good Speed
105 x 20

150 set, first rep was fine 2nd felt twinge pain got out of the groove a little so shut it down.
Promising, will be back in the low 2's by December, Yes!
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Old 09-09-2014, 06:56 PM   #8
OneMorePlate
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Squat More, good things will happen.
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Points: 4,036, Level: 40 Points: 4,036, Level: 40 Points: 4,036, Level: 40
Activity: 6% Activity: 6% Activity: 6%
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DL Sumo 2" from plates
130 x 3, 160 x 3, 190 x 3, 205 x 3, 245 x 3, 275 x 3, 335 x 3

Squat
115 x 10 x 4

DL- Top set was good for 12-15 reps, just taking it slow.
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Old 09-13-2014, 07:37 AM   #9
ravimolasaria
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Late to the party but glad to see you progressing already ... How is the shoulder as of now ... hopefully better than before ... so glad to see some good numbers again on Squat and DL ... keep up the great work Sir ...
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Old 09-14-2014, 08:17 AM   #10
OneMorePlate
OneMorePlate
Squat More, good things will happen.
Senior Member
Max Brawn
Points: 4,036, Level: 40 Points: 4,036, Level: 40 Points: 4,036, Level: 40
Activity: 6% Activity: 6% Activity: 6%
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Originally Posted by ravimolasaria View Post
Late to the party but glad to see you progressing already ... How is the shoulder as of now ... hopefully better than before ... so glad to see some good numbers again on Squat and DL ... keep up the great work Sir ...
So far the shoulder continues to get stronger, ROM is still way off not a surprise all things considered. DL may take a while working on form to pull more with lower half rather than having the lower back carry so much of the load.
Have read more programming but want to add more mass too so I'm still searching for what program to run. Have a laundry list of details to incorporated and things need to stay away from, plus recovery aspect. Really liked westside so you may see me running some modified version of louie's training program in a couple months.
Work is about to totally consume my time, 7 days a week 12++ hrs a day.
Not concerned about numbers they will come in time, more focused on work/family. Training is a passion, using westside my strength rivaled way back in the days I dabbled in rec stuff.
4 days a week at my age is pushing it with a manual labor job. Think I could modify the program in several ways to help streamline it to work even now.
We'll see.

Thanks once again Ravi
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