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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!!  Posted: Fri Jun 26, 2009 6:44 pm |
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| BROTHER OF DESTRUCTION |
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Joined: Wed May 14, 2008 11:44 am
Posts: 611
Location: Winder, Ga
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6.26.09 ME bench
barx25
95x15
135x12
225x5
315x3
2board
375x3
405x3
455x3 close grip add katana
525x3
1board close grips
565x1
585x1
3board close grips
525x3
Rack lockouts
225x5
315x5
405x5
495x5
585x1
545x2
495x3
rear delt mac
4x12
mac shrugs
4x12
band tris
4x15
chins 12, 10, 10
abs
Felt good about the 585 close grip to one board, will bump it up to 605 next week then start the cycle for Apf Ga. Looking forward to putting some sq gear on sunday, may even put the suit on?
_________________
"Championships are won by those who work hard and who have the will to tolerate discomfort" Unkown
USPlabs Sponsored Athlete
www.usplabsdirect.com/
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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Sun Jun 28, 2009 10:25 am |
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| BROTHER OF DESTRUCTION |
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Joined: Wed May 14, 2008 11:44 am
Posts: 611
Location: Winder, Ga
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6.28.09 ME sq dead
sq
135x10
225x5
315x3
405x1
495x1
585x1 add briefs
655x1
725x1 add suit no straps today
825x1 rev greens
Deads
135x10
225x5
315x3
405x3
455 40#c x3
455 80#c x3
505 80#c x3
505 80#c x3
leg press
5 sets of 12
sled runs 3 trips
1 trip with out sled
would have hit more squats but had problems with the damn free spotter, need new ropes i think.
_________________
"Championships are won by those who work hard and who have the will to tolerate discomfort" Unkown
USPlabs Sponsored Athlete
www.usplabsdirect.com/
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THE BEAST
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Mon Jun 29, 2009 12:17 am |
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| ROOKIE |
Joined: Thu Jan 29, 2009 1:31 am
Posts: 109
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Looks like your deadlift is coming up.
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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Mon Jun 29, 2009 4:23 pm |
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| BROTHER OF DESTRUCTION |
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Joined: Wed May 14, 2008 11:44 am
Posts: 611
Location: Winder, Ga
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I am trying man, ready to pull 700#
_________________
"Championships are won by those who work hard and who have the will to tolerate discomfort" Unkown
USPlabs Sponsored Athlete
www.usplabsdirect.com/
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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Mon Jun 29, 2009 4:23 pm |
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| BROTHER OF DESTRUCTION |
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Joined: Wed May 14, 2008 11:44 am
Posts: 611
Location: Winder, Ga
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_________________
"Championships are won by those who work hard and who have the will to tolerate discomfort" Unkown
USPlabs Sponsored Athlete
www.usplabsdirect.com/
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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Mon Jun 29, 2009 6:25 pm |
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| BROTHER OF DESTRUCTION |
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Joined: Wed May 14, 2008 11:44 am
Posts: 611
Location: Winder, Ga
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6.29.09 Raw bench
barx30
135x15
225x6
315x5
Decline
315x5
315x5
335x3
335x3
225 80#c x5
225 80#c x5
one arm db bench
3x12
RDF
4x12
dips
15
15 w/20#c
15 w/40#c
wanted to hit some other stuff but my elbows are really starting to flare up, and my back is good and stiff from deads sunday. so shut it down, smarter not harder!
_________________
"Championships are won by those who work hard and who have the will to tolerate discomfort" Unkown
USPlabs Sponsored Athlete
www.usplabsdirect.com/
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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Wed Jul 01, 2009 7:51 pm |
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| BROTHER OF DESTRUCTION |
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Joined: Wed May 14, 2008 11:44 am
Posts: 611
Location: Winder, Ga
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7.1.09 sq dead asst
speed pulls
135x10
225x5
315x3
315x3
337x3
337x3
337x3 sumo!
t bars
4x12
v grip latpulls
4x12
hammers
4x12
sled pulls
1 trip forward
1 trip backward, trip today was around the outside of the our fence which is about 400 feet in length
one leg squats off box
2 sets
abs
back it off just a touch today, my elbows and forearms are feeling a bit beat up, will hit the bench pretty hard thursday.
_________________
"Championships are won by those who work hard and who have the will to tolerate discomfort" Unkown
USPlabs Sponsored Athlete
www.usplabsdirect.com/
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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Thu Jul 02, 2009 6:08 pm |
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| BROTHER OF DESTRUCTION |
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Joined: Wed May 14, 2008 11:44 am
Posts: 611
Location: Winder, Ga
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7.2.09 Shirted bench
barx25
95x15
135x12
225x5
315x3
405x1
2board close grips
495x3 add katana
585x1
635x1
700x1
3board
750x0 could not lock out left arm
Full range pre exhausted
605x1 did not touch
speed 3board 18" grip
315x3
315x3
315 40#c x3
315 40#c x3
335 40#c x3
335 40#c x3
db shrugs
4x20
purple band pull aparts
4x20
wide neutral tris
4x12
prehab/rehab
_________________
"Championships are won by those who work hard and who have the will to tolerate discomfort" Unkown
USPlabs Sponsored Athlete
www.usplabsdirect.com/
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THE BEAST
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Thu Jul 02, 2009 6:54 pm |
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| ROOKIE |
Joined: Thu Jan 29, 2009 1:31 am
Posts: 109
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your bench has really come up. i need to get my ass in gear.
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THE BRUTE
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Sat Jul 04, 2009 1:16 am |
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| BROTHER OF DESTRUCTION |
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Joined: Mon May 12, 2008 1:23 am
Posts: 1306
Location: Birmingham, AL
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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Sat Jul 04, 2009 7:04 am |
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| BROTHER OF DESTRUCTION |
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Joined: Wed May 14, 2008 11:44 am
Posts: 611
Location: Winder, Ga
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thanks guys, just gotta stay close to you bench monsters!.......we will see where it is a after a squat, I guess I should do a bench only meet some day to post a real good number.
_________________
"Championships are won by those who work hard and who have the will to tolerate discomfort" Unkown
USPlabs Sponsored Athlete
www.usplabsdirect.com/
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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Sat Jul 04, 2009 11:51 am |
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| BROTHER OF DESTRUCTION |
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Joined: Wed May 14, 2008 11:44 am
Posts: 611
Location: Winder, Ga
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7.4.09 ME squat dead
135x5
225x5
315 80#c x3
405 120#c x1
495 200#c x1 add briefs
585 200#c x1
705 200#c x1 add suit and wraps
705 200#c x1
495 200#c x3 straps down high box
495 200#c x3
405 200#c x3 briefs no belt
deads w/ briefs
315x3
405x1
495x1
585x0
585x1
straight leg deads
405x6
405x6
green band leg curls
4x15
sled pulls and sprints 20 min
abs
bis
all box squats where released and paused
_________________
"Championships are won by those who work hard and who have the will to tolerate discomfort" Unkown
USPlabs Sponsored Athlete
www.usplabsdirect.com/
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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Fri Jul 10, 2009 8:31 am |
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| BROTHER OF DESTRUCTION |
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Joined: Wed May 14, 2008 11:44 am
Posts: 611
Location: Winder, Ga
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7.9.09 shirted bench
barx30
95x15
135x12
225x5
315x5 add 2b
455x3 add katana
525x3
565x3
585x3
605x3
545x5 3b close grips
close grip floor press
315x5
315x5
225x12
tri ext
4x12
tate press
3x12
neutral grip chins
1x12
1x8
shoulder prehab/rehab
abs
also hit a raw day monday, nothing special still just working on reps and building up raw strength and a little more size to the chest. Will back off the bench some next week then start peaking for the APF Ga.
_________________
"Championships are won by those who work hard and who have the will to tolerate discomfort" Unkown
USPlabs Sponsored Athlete
www.usplabsdirect.com/
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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Mon Jul 13, 2009 7:06 pm |
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| BROTHER OF DESTRUCTION |
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Joined: Wed May 14, 2008 11:44 am
Posts: 611
Location: Winder, Ga
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7.13.09 Raw bench
decline
barx20
135x12
185x8
225x6
275x5
275 40#c x5
275 80#c x5
275 80#c x5
315 40# cx5
incline 1board
225x5
275x3
275x3
245x5
straight bar raises
4x12
fat v bar tris
4x10
shrugs against green bands
225x20
315x20
405x20
495x20
standing flys
3x10
shut it down elbow is really starting to bother me, ice and crown royal should help!
_________________
"Championships are won by those who work hard and who have the will to tolerate discomfort" Unkown
USPlabs Sponsored Athlete
www.usplabsdirect.com/
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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Tue Jul 14, 2009 9:06 pm |
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| BROTHER OF DESTRUCTION |
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Joined: Wed May 14, 2008 11:44 am
Posts: 611
Location: Winder, Ga
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7.14.09 sq dead asst
speed pulls low rack against doubled purples
135x10
225x5
315x3
325x3
325x3
325x3
325x3
t bars
4x10
lmc
4x10
one arm kettle swings
2x20
bis
sled pulls
_________________
"Championships are won by those who work hard and who have the will to tolerate discomfort" Unkown
USPlabs Sponsored Athlete
www.usplabsdirect.com/
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