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02-17-2010, 11:52 PM
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#1 (permalink) | ||||||||
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JesseA
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Jesse's 8 week powerlifting program log
Started this tonight with Squats, previous 1RM was 365, so worked up to 255x8. I felt that 10 reps would be pushing it with my first set. 2nd set went better and was able to squeeze out 10 reps @ 255. Short night at the gym, so I was only able to get one assistance lift in: Good Mornings 135x 3 sets of 12. The workout left me with Jello legs, had to hold the handrail to make it downstairs to the locker room. I adjusted the original program post to add rep ranges to the first two weeks, as I'm not used to doing so many damn reps! I was completely out of breath after my work sets! |
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02-18-2010, 08:45 AM
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#3 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
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Looking forward to seeing how this works for you Jesse. This is a very classic approach, and I'm hoping you get great results from it.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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02-18-2010, 09:11 AM
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#4 (permalink) | ||||||||
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rippednmichigan
robert@flexfitnessandnutrition.com
Social Media Manager/REP
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Will be following Jesse.
__________________
Social Media Manager/ Board Rep Be sure to "LIKE" us on Facebook!! Certified Personal Trainer
Training and Nutrition at www.flexfitnessandnutrition.com "Take control and push your limits!" |
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02-19-2010, 11:41 PM
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#5 (permalink) | ||||||||
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JesseA
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Week 1 Day 2: Bench Press @70% 280lbs
Warm Up: Bench Press 95x10, 135x8, 155x4 Working Set #1: 195x9 (left a couple in the tank) Working Set #2: 195x11 (spotter was getting jumpy on #11 so I racked it, should have found an english speaking spotter, oh well) Assistance: Fat Grip DB Row (Hand Towel wrapped around DB), 3 sets x 80x12 Incline DB Press, 60# DB x 15,14,11 I was completely burned out on the last set of incline presses, triceps and biceps are toast. I'm liking to program so far. the working set of bench felt really good tonight. In and out of the gym in under 45 minutes today, nice and quick! I won't be able to get back to the gym until Sunday or Monday night for day three. Should give me plenty of time to get over the soreness for Wednesday's squats. My adductors are still in pain from the squats. |
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02-20-2010, 08:15 AM
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#6 (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: 67,309
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
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Glad to hear it's off to a good start, other than the bad spot that is.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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02-20-2010, 08:20 AM
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#7 (permalink) | ||||||||
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rippednmichigan
robert@flexfitnessandnutrition.com
Social Media Manager/REP
Max Brawn
Join Date: Jul 2009
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Numbers are looking good Jesse. Glad your liking the program it makes for better workouts.
__________________
Social Media Manager/ Board Rep Be sure to "LIKE" us on Facebook!! Certified Personal Trainer
Training and Nutrition at www.flexfitnessandnutrition.com "Take control and push your limits!" |
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02-20-2010, 08:48 AM
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#8 (permalink) | ||||||||
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jslep
wants to be BTB when he grows up
Senior Member
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Join Date: Nov 2009
Location: Minnesota
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11 reps at 195 is good push man.
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02-20-2010, 09:06 AM
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#9 (permalink) | ||||||||
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JesseA
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Thanks! I felt like I had one more that I could have pushed through, but it seemed like the spotter was about to grab the bar. Slim pickens for spotters late on a Friday night.
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02-20-2010, 09:48 AM
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#10 (permalink) | ||||||||
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jslep
wants to be BTB when he grows up
Senior Member
Max Brawn
Join Date: Nov 2009
Location: Minnesota
Posts: 4,753
Training Exp: 15 years
Training Type: Powerbuilding
Fav Exercise: bench and moar bench
Fav Supp: red meat
My Mood:
Reputation: 57919
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ya its too bad we are so far away from each other we could have rocked this MN connection.
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