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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!!  Posted: Tue Aug 18, 2009 7:28 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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8.18.09 Bench asst
soft touch
barx30
95x20
135x12
225 6 sets 3
decline
245x8
275x6
275 40#c x6
275 40#c x3 WTF?
elbows in db press
15 15 10
side lat raises
15 12 10 8
bench dips
5x failure up to 3 plates
external rotation
15 12 10 8
_________________
"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 Aug 19, 2009 5:59 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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8.19.09 back
speed pulls rev green band
225x10
315x5
405x3
405x3
455x3
455x3 add belt and reset each rep, much better form and speed
incline bb shrugs
135x15
225x12
315x10
365x8
315x15
corner rows
15 12 10 8 up to 5 plates
chest supported lat bar rows against green band (Christie Rows....lol), we did these by looping the green band around the up right on the cage then put the lat bar through the double loop. Put the assistance bench in the upright position about 4 feet away and did a row. Really worked the bottom attachment of the lat, especial with a closer grip.
3x15
1x20 alternated grips from wide to dead lift width, think we will do them like this from now on
kettle bell swings
4x15
suppersetted w/
ez bar curls
15 12 10 8
_________________
"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 Aug 21, 2009 10:24 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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8.21.09 ME bench
barx25
135x15
225x10
315x1
340x3
375x1
305x7
close grip floor press
225x6
275x6
315x5
standing military
3x8
tri ext
12 10 8 6
rope face pulls
4x25
seated db cleans
4x12
external rotation
1x25
_________________
"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 Aug 22, 2009 12:32 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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8.22.09 ME squat dead
SSB low box squat
135x10
225x6
315x3 4 sets
315 add green band x3 4 sets
Deficit Dead's, standing on 100# plate
225x8
315x5
405x3
495x3 add belt
495 40#c x3
495 80#c x3
rev hyper
12 10 10 10
leg press
3x20
inner thigh machine.....lol, thought it might help stretch some, damn things hurt!
2x20
Felt good about the pulls the 100# plate is about 3" thick so that should translate well to the floor, really made me work on a violent start to be able to pull all the way through.
_________________
"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 Aug 24, 2009 6:28 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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8.24.09 Bench asst
soft touch
barx25
135x15
225x3 6 sets
close grip decline
245x8
335x4
315x6
315x5
elbows in incline db
3x12
straight bar raises
3x15
fat v bar pushdowns
4x15
front db raises
12 10 8
wrist rollers
2 sets
_________________
"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 Aug 25, 2009 10:07 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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8.25.09 Back
shrugs
245x25
335x20
425x15
515x12
605x10
675x8 pretty damn ugly, was using an old bent bar and it was not working to well, will use the texas bar in two weeks and try 700#
latpulls
15 12 10 8
bent overs
4x8
straight bar curls
3x10
christie rows
4x10
abs
quick and kinda easy, about 1hr and 15mins
_________________
"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 Aug 27, 2009 6:19 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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8.27.09 bench
barx30
95x20
135x15
225x8
315x1
345x3
385x0 pulled my damn left pec again, same damn spot I pulled it in last year
405x5 3b add old loose shirt
315x1 3b hurt so stopped
rolling tri ext
3x12
tri rope
2x15
shoulder/elbow prehab
tried some other chest work but it all hurt, so I hung it up. I should have known better, my pecs felt like shit today. 3-4 weeks of heavy raw reps is about all I can take at a time. Dumbass!!!!!!!!!!!!
_________________
"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 Aug 27, 2009 10:36 pm |
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| ROOKIE |
Joined: Thu Jan 29, 2009 1:31 am
Posts: 109
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that sucks matt. lay off of full presses and you'll be good
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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Fri Aug 28, 2009 6:37 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 matt, it is right in the attachment so even board press's hurt it right now. i back off and hit it with Ib's and ice last night feels better today just a little sore. I guess I will never be a RAW DOG! LOL. Back to my gear whoring ways next week.
_________________
"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: Fri Aug 28, 2009 11:02 am |
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| ROOKIE |
Joined: Thu Jan 29, 2009 1:31 am
Posts: 109
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the only way is the gear whoring way!
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powerdawg
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Fri Aug 28, 2009 11:20 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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amen!
_________________
"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 Aug 29, 2009 11:47 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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8.29.09 ME squat
off low box
135x10
225x5
315x5
405x3 subtract box
495x1
585x1 add briefs
700x1 add wraps
795x1 add rev green bands, really did not give much should have used minis doubled
605x5 no bands
405x5 close stance raw
straight leg dead's
225x6
315x6
415x6
315x10 sumo
rev hyper
2x12
lower back is a little tweaked right now so backed off a little. Will "deload" next week I guess, I hate that damn word! Do some speed work and some light singles for the dead, then time to start the peak for the CellBlock!!!!!!!!!!!!!!
_________________
"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 Aug 31, 2009 9:07 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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8.31.09 Bench asst
carpet bench
barx30
95x20
135x15
225x10
315x6
335x5
405x1
315x10
4board with green bands, close grip
225x6
275x6
Incline rotator work (Halbert style)
4x12
fat v bar push
15 12 10 8
neutral grip high lat pulls
15 12 10 8
wrist rollers
2 times
Big Congratulations to The Beast for a HUGE 725# bench, and making powerliftingwatch.....LOL. Backing off a little with the bench, pec is still tender and my elbows where starting to be sore. Will do some high board shirt work Thursday and back on the squat for the next two weeks. Then start to dial in for the CellBlock.
_________________
"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 BRUTE
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Post subject: Re: Powerdawg's Quest to NOT chase Matt at 242!! Posted: Tue Sep 01, 2009 9:23 pm |
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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: Wed Sep 02, 2009 8:25 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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Thanks Curt!
_________________
"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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