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Topic: SFGiantsPBA's Log (Read 1844 times) |
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #165 on: Oct 21st, 2009, 01:26am » |
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1st off we had the privilege of having Scott Hoss Cartwright trained at our gym tonight.
Tonight I strapped up the squat suit for the 1st time ever and it went pretty good.
ME Lower
Squat
Barx8x2
145x5 off 14 1/4 inch box
235x3 off 14 1/4 inch box
255x3 off 15 1/2 inch box
add suit bottoms
305x3 off 15 1/2 inch box
345x3 off 15 1/2 inch box
remove box and strap up
365x1
395x1
435x1 high as a kite
395x1
Assistance:
SLD Deficit off 3 1/2 inch box
225x8
245x8
255x6
GHR Against Monster Mini's
8x3
Blue Band Pull Throughs
10x3
Standing Rope Abs
110x8x2
Then we all went out and had Korean BBQ
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #166 on: Oct 23rd, 2009, 12:34am » |
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ME Upper
Took day off from Bench for the girl thingy called elbow on the left side of me.
Assistance:
Bent-Over Rows Each Rep Off The Floor
135x8
155x8
185x5x4
Netrual Grip Pull Ups
Body
3
Purple Band
6x3
Hammer Curls 2-25's
12x3
Green Band Face Pulls
12x3
Deload this weekend so no lifting and back at it on Tuesday full force.
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #167 on: Oct 25th, 2009, 11:27pm » |
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I spotted and loaded plate today at the APF Super Training Classic in Sacramento.
2 teammates lifted full power
Our Gym Founder Marcus Wild Totaled Elite at 242 with 1940. Double Ply
Matt Rich husband of Becky Rich 1614 raw Squat, Single Ply Bench and raw Deadlift.
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #168 on: Oct 27th, 2009, 11:47pm » |
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ME Lower
2" Deficit Deadlifts + 40lbs of chains.
135x8
135x8 + 40lbs of chains
225x5 + 40lbs of chains
275x3 + 40lbs of chains
315x3 + 40lbs of chains
335x3 + 40lbs of chains
365x2 + 40lbs of chains
385x1 + 40lbs of chains
405x1 + 40lbs of chains
Assistance:
Close Stance SSB 12.5" Box Squats
170x5
200x5x3
Reverse Hypers
270x12x3
Standing Rope Abs
120x8x3
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #169 on: Oct 30th, 2009, 12:14am » |
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ME Upper
Shirted Bench learning tighter sleeves
Barx12x2
135x8
185x5
225x3
275x2 2 Board
add Shirt
315x3 3 Board
345x1 1 Board ugly
355x1 1 Board nice
365x1 1 Board ugly
365x1 1 Board nice
Assistance:
Bent-Over Rows Each Rep Off The Floor
155x8
175x8x3
Panora Press
80x12
100x8x2
Hammer Curls 2-25's
12x2
Dumbbell Shoulder Press 2-25's
12x3
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #170 on: Oct 30th, 2009, 10:07pm » |
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DE Lower
Abduction
100x15x3
16" Box Speed Squats
Barx8x2
135x5
225x3
275x3
add suit
315x2x8
Assistance:
GM's
225x5x4
Prison Abs
60x12
70x12
80x8
Standing Rope Abs
80x12
100x12
Hypers with a 45
10x2
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #172 on: Nov 3rd, 2009, 11:32pm » |
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ME Lower
19" High Box Squats
Barx12x2
145x8
235x5
305x3
Add Suit
355x3
415x3
435x2
465x1
485 vaged out on the box and needed help getting up (What a girl thingy)
Assistance:
Speed Pulls Against quadded Mini's
225x3x4
GHR
12x2
Spud Abs
120x12x2
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #173 on: Nov 5th, 2009, 11:54pm » |
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ME Upper
Not a good day as I felt real weak and was in fear that I was going to nuts my pants under the bar!
Barx12x2
95x12
135x8
185x5
225x3
275x1 2 Board
add Shirt
315x1 2 Board
Took Shirt Off I was just too d**n weak and didn't want to nuts my pants!
255x3 2 board
265x3 3 board
275x2 3 board
Assistance:
Straight Bar Tri Pulldowns
80x12
100x8x2
Standing C-Handle Lat Pulldowns
80x12
100x8x2
Shoulder Side Lats 2-25's
8x3
Wrist Roll-Ups
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #175 on: Nov 8th, 2009, 10:12pm » |
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Starting to feel better!
DE Upper
Speed Bench Against Mini's
Barx12
95x12
135x3
add bands
135x3x9 3 grips
Assistance:
High Hammer Rows
180x10
200x10
220x8
Seated Tri Extensions
125x12
155x8x2
Face Pulls
70x12
80x8x2
Curls
x2
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #176 on: Nov 11th, 2009, 12:14am » |
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ME Lower
Reverse Green Band Deadlifts
225x8
315x5
405x3
425x3
455x3
475x1
Assistance:
SSB Close Stance 16" Box Squats
Barx8
160x8
210x8
230x5
GHR Against Monster Mini's
8
7x2
Sled Pulls
4 Plates
Standing Rope Abs
120x8x3
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #177 on: Nov 13th, 2009, 12:24am » |
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ME Upper
Real nutsty day and time for some changes also I have decided not to do the December meet and nobody will change my mind on this, I'm just not ready!
I have been killing myself for this meet learning the new tighter sleeves and squat suit and find that I need more time for the bench shirt.
I will start delaoding a real deload not just taking DE off so starting this weekend I won't train and keep it lighter on ME with 5x5 then back to a new cycle.
I will stay out of my bench shirt for 4 weeks then shirt up only every other week, raw locks is what I'll do them 4 weeks starting with reverse green bands.
Barx12
95x8
135x5
185x3
225x3
275x1 3 Board
add Shirt
315x2 3 Board
355x2 2 board
375x failed 1 board
375x failed 1 board
So frustrated I didn't even phantom a thought of drop sets but I did think things out and come up with a solution and plan to put into action.
Assistance:
T-Bar Rows
160x8
170x8x3
Skull Crushers
70x10
80x8x2
Fat Bar Seated Shoulder Lockouts
125x8
145x8x2
Hammer Curls
x2
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #178 on: Nov 15th, 2009, 9:06pm » |
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My teammates that were at Worlds came back home today and convinced me not to stay out of the Bench shirt for 4 weeks but to stay out of it every week.
I will still stay out of the December meet stopping from focusing on to much of touching and get back into building strength!
I may go on a program that Brad used with great results but modified by Bill and every other week not every week.
I'll let Marcus and Bill decide if I should do that program!
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SFGiantsPBA
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Re: SFGiantsPBA's Log
« Reply #179 on: Nov 18th, 2009, 12:21am » |
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ME Lower Deload
Raw SSB 15.5" Box Squats
Barx8
130x5
170x5
220x5
240x5x4
Assistance:
GHR Body Weight
12
8x2
Drag Sled
4 Plates
Last week I had a great talk with Ryan Higgs and tonight another with Marcus Wild about bench training and I have decided to only shirt up once per cycle meaning after deload I would raw bench 2 weeks in a row shirting up on the 3rd and deloading on the 4th then repeat.
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