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Post by mrky03 on Feb 13, 2008 18:55:58 GMT -5
Looks good! Our 45lb. olympic plates are smaller in diameter than standand plates so you have to pull the bar from a lower position. I think it does probably help though.
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Post by 1705total on Feb 14, 2008 22:21:34 GMT -5
heavy bench day
buckeye 420
1x20x120 1x10x220 1x8x270 1x6x300 1x4x330 1x3x370 (missed on the 3rd rep. Do to fear. I was training in the basement and did not have a spotter. It plaid on my mind. All I could think about was the bar crushing my face in.
backed off and finished with 3x7x320
dumbell incline press 1x4x140 1x10x100
high rep tricep extension 3x20x70
high rep barbell curls 3x15x70
done!
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Post by EBA84 on Feb 14, 2008 23:18:59 GMT -5
Great workouts Steve.
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Post by Roger on Feb 15, 2008 18:39:56 GMT -5
Going strong Steve
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Post by fit on Feb 17, 2008 11:11:07 GMT -5
looking very strong, Steve!
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Post by 1705total on Feb 17, 2008 21:16:59 GMT -5
thanks guys today was a good day!
Heavy squats/lite bench day
Squats 1x5x120 1x5x220 1x5x320 1x5x420 1x5x435 1x2x470 1x1x520
Ok let me say this! I have never squated more then 500 without knee wraps. I think I once did 525 with knee wraps but I am not too sure.
So this is the first time I have done 520 ass to the grass no knee wraps, no belt for a single. And it went up easy! Felt like I could do 550. So if things go this well next week I will try at least 535 which will be a true PR. This was such a big confidence booster for me. I feel like I might pull off a 585 at the meet!
Bench, band work 1x3x255+bands 1x3x255+bands (I dropped down to 220, with that weight and the bands it took everything I had to press the weight. This is suppose to be like speed reps, so I dropped down). 1x3x220+bands 1x5x220+bands
done, kapoot!
I love the bands!
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Post by fit on Feb 17, 2008 21:27:29 GMT -5
WAY TO GO!!
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Post by 1705total on Feb 18, 2008 20:30:05 GMT -5
Monday accessory day, (basically delts, bi's and tri's)
Dumbell presses 1x60x15 1x70x15 1x80x15
Machine presses 2x10x entire stack (150lbs)
Tricep extensions 3x15x150 (again entire stack)
Preacher curls 3x15x75 lbs
12 minutes on tread mill
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Post by 1705total on Feb 19, 2008 21:11:40 GMT -5
back day
Worked out at the gym at work.
Power cleans 1x10x135 1x7x185 1x5x225 1x5x225 (need to bring my chalk, even though the bar is new, it still is slipping out of my hands)
Deadlifts-singles 1x5x315 1x1x415 1x1x465 1x1x485 1x1x505 1x1x505 (again need chalk)
Trap bar deadlifts 3x5x365
lat pulldowns 2x12x160
tired today. i need a day off , good workout though.
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Post by 1705total on Feb 21, 2008 22:48:23 GMT -5
Heavy bench day
Feel a little tired. Probably should have taken another day off but I am really excited about the upcoming meet.
Bench 1x20x120 1x10x220 1x9x320 1x8x320 1x7x320 1x10x220
I wanted to do a high rep set of say 20-25, but I knew I was wasted, bar started drifting a bit. It was time to end the workout and focus on recovery!
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Post by Roger on Feb 23, 2008 8:00:41 GMT -5
Looking good Steve, you will do great in your meet
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Post by 1705total on Feb 24, 2008 20:17:46 GMT -5
Thanks Roger
Appreciate all the support. Its going to be my first full meet. Of course I am excited!
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Post by 1705total on Feb 24, 2008 20:18:42 GMT -5
Heavy squat and bench speed day.
Squats 1x5x120 1x5x220 1x5x320 1x3x420 1x1x495 (Trying to find my opener. I believe this will be it) 1x1x540 Bombed half way up. Reality check It felt good going down. I might have been able to drop down faster but I wanted to do it controlled. Came out of the hole strong but it just wasn't happening tonight. 2x3x420
bench 5x3x235+ bands 1x5x235 + bands
Done. This week will be my last super heavy week. Meets 4 weeks away!
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Post by Hoopie on Feb 24, 2008 21:22:37 GMT -5
HELLEVA SQUAT STEVE!!! What made you decide on 495 for your opener?
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Post by 1705total on Feb 24, 2008 23:25:10 GMT -5
Your opener should be something you can get easily for 2. SO I wanted to see how 495 felt. It went up good, and I felt strong. The reason you should go conservative on an opener is to get the weight recorded. You bomb on your first attempt and mentally it is hard to recover. Also a meet is something all together then the gym. The atmosphere and adrenaline can either help or hurt.
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Post by mrbeefy on Feb 25, 2008 6:49:23 GMT -5
PLus.....On an opener...once you submit that weight, if you can't make it, you're done, because you cannot go back down. You can keep thesame weight, or go up...but NBOT down.
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Post by Hoopie on Feb 26, 2008 3:41:17 GMT -5
I dont know how often you want to compete, but the show i am doing in morgantown also has a powerlifting meet competition..Last year it was just bench and dead lift. Not sure if its a full meet this year or the same as last year.
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Post by masterschamp on Feb 26, 2008 8:51:55 GMT -5
Heavy squat and bench speed day. Squats 1x5x120 1x5x220 1x5x320 1x3x420 1x1x495 (Trying to find my opener. I believe this will be it) 1x1x540 Bombed half way up. Reality check It felt good going down. I might have been able to drop down faster but I wanted to do it controlled. Came out of the hole strong but it just wasn't happening tonight. 2x3x420 bench 5x3x235+ bands 1x5x235 + bands Done. This week will be my last super heavy week. Meets 4 weeks away! Loking great Steve....good luck in your meet! Keith
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Post by 1705total on Feb 26, 2008 20:18:05 GMT -5
Thanks guys, hoopie when is the meet?
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Post by 1705total on Feb 26, 2008 20:18:25 GMT -5
Deadlift and back day
Started with deads today. Went heavy singles to determine what my opener would be, then backed off a little
1x5x225 1x5x365 1x5x415 1x1x465 1x2x505 (easy) 1x1x525 (pretty easy-used chalk felt good-I think I found my opener!) 1x5x415 Sometimes when I pull for sets of 5 I barely touch the floor in between reps. This time however I sat the bar down and took a deep breath before pulling the next rep. You guys probably already know this but this is how it should be done!
power cleans 3x3x225-lower back was screaming!
good mornings 3x5x100
one arm rows 2x12x100
15 minutes of cardio.
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