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11-20-2012, 07:17 PM
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#21 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
 Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 68,466
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1782856
 
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__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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11-21-2012, 02:53 PM
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#22 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,067
My Mood:
Reputation: 42293
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Thanks BTB
Wednesday, November 21st, 2012 5/3/1, week 2, Wave 1, 3's:Bench *order of exerscises got ****ed up because people were being ****s with the racks* Warmups-Extensive warmup, my hips, etc were screwed. Spent a good 20mins warming up with all sorts of stretches Close Grip Bench 95x5 115x3 135x1 140x3 160x3 180x8 ss w/ Pullups-BWx8,8,8,7,6,5 Pendlay Rows-140x8,8,8 Squats 135x10 165x10 200x10 ss w/ Band Pullaparts-MMx35,35,35 Hill tomorrow before feast.
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason." |
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11-21-2012, 05:42 PM
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#23 (permalink) | ||||||||
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tomahawk
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Senior Member
Brawn
Join Date: Jul 2010
Posts: 140
My Mood:
Reputation: 2010
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Wednesday, November 21st 2012
5/3/1 Wave 1, Week 2, Day 2: 3's Warmups - Skipping - 100 reps, various stretches. Squats 1x5 65kg/143lbs 1x5 80kg/176lbs 1x5 97.5kg/214.5lbs Might play around with these being pause squats. Bench 1x5 47.5kg/104.5lbs 1x5 57.5kg/126.5lbs 1x5 70kg/154lbs 1x3 82.5kg/181.5lbs 1x3 95kg/209lbs 1x8 105kg/231lbs Elbow is feeling a lot better. Tightness was better because there was a slightly longer pause at the bottom. DB Row 3x10 32.5kg/71.5lbs Although the elbow is improving a dead hang is still very painful so I'm carrying on with these. Ab rollouts 3x10 BW |
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11-22-2012, 10:42 AM
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#24 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 68,466
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1782856
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Get killing it.
Smash food PRs today. Happy Thanksgiving.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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11-22-2012, 03:29 PM
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#25 (permalink) | |||||||||
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tomahawk
has no status.
Senior Member
Brawn
Join Date: Jul 2010
Posts: 140
My Mood:
Reputation: 2010
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Quote:
Thursday, November 22nd 2012 5/3/1 Wave 1, Week 2, Day 3: 3's Warmups - Skipping - 100 reps, foam rolling. Quick in and out today so just the main lifts. Squats 1x5 65kg/143lbs 1x5 80kg/176lbs 1x5 97.5kg/214.5lbs 2 second pause at the bottom, worked on firing up while keeping my knees out. A little hit and miss. Military press 1x5 32.5kg/71.5lbs 1x5 40kg/88lbs 1x5 47.5kg/104.5lbs 1x3 57.5kg/126.5lbs 1x3 65kg/143lbs 1x6 72.5kg/159.5lbs Elbow still uncomfortable in the bottom position. Solid though. Deadlift 1x5 70kg/156lbs 1x5 87.5kg/192.5lbs 1x5 105kg/231lbs 1x3 120kg/264lbs 1x3 135kg/297lbs 1x3 152.5kg/335.5lbs Used straps for the last set. Much better! As I alluded to above, I have been on low carbs since Monday morning. I'm currently completing the preparation phase of carb back loading*. I had skinfold measurements and chest/waist/hip/etc measurements on Monday night. I'm due to have them done again a week today so I'll post up the results after that. *If my game goes ahead on Saturday I'll have some carbs Friday night and probably immediately after the match. |
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11-26-2012, 11:35 AM
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#26 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,067
My Mood:
Reputation: 42293
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Got caught up, here is Friday's training
Friday, November 23rd, 2012
Warmups-Stretching, etc. Squats 135x10 165x10 200x10 OHP 45x5 65x5 75x3 90x3 100x3 115x10 ss with Pullups-BWx10,10,10 Chin ups-BWx 8,6,6 Deadlifts 135x5 185x5 225x5 255x3 295x3 340x3 380x3 .Felt sluggish, -10% day, but all reps were crisp*
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason." |
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11-26-2012, 12:12 PM
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#27 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 68,466
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1782856
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Good deathlifts men. Solid crushing.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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11-26-2012, 04:53 PM
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#28 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,067
My Mood:
Reputation: 42293
|
Monday, November 26th, 2012
[i]5/3/1 Wave 1, Week 3, Squats "531 Week" warmups-usual shenanigans Squats 135x5 165x5 200x3 225x1 245x5 280x3 315x5 I have two takeaways from the top set. 1.) My form on the top set was the best it had been all day, each rep was crisp, had some pop to it. 2.) i just didn't have the endurance in my legs/low back. So pro's and cons, still got 4 over the top set on a 5/3/1 week, so its all good. I got my goal of 315x10 in me, just need to get the tweaks right. Low Incline DB Bench WU-50x5, 60x5 70x10,8,8 ss/ Pullups-BWx10x3, Chins-BWx6x2 Pendlay Rows-140x10,9,8 ss w/ Decline Situps-BWx50,25,25
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason." |
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11-26-2012, 05:22 PM
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#29 (permalink) | ||||||||
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tomahawk
has no status.
Senior Member
Brawn
Join Date: Jul 2010
Posts: 140
My Mood:
Reputation: 2010
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5/3/1 Wave 1, Week 3, Day 1: 1's
Warmups - Jump rope and stretching Squats 1x5 65kg/143lbs 1x5 80kg/176lbs 1x5 97.5kg/214.5lbs 1x5 122.5kg/269.5lbs 1x3 137.5g/302.5lbs 1x1 155kg/341lbs All reps were easy. Flat DB Bench 3x10 35kg/77lbs DB Row 3x10 35kg/77lbs Ab rollouts 3x10 bw Face pulls 3x15 No 6 First day of carbs after the prep face. I lost 6lbs over 7 days which means my baseline carbs is 585g. I've eaten/drank about 400 and I'm done. Last edited by tomahawk; 11-26-2012 at 05:33 PM. |
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11-26-2012, 05:24 PM
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#30 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,067
My Mood:
Reputation: 42293
|
Looking Good Liam, Are you planning on pushing the reps now that carbs are back?
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason." |
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