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Post by Bull on Mar 27, 2008 22:32:00 GMT -5
3-27-08
Max Effort deads - Raw deads from the floor
135 x 3
225 x 3
315 x 3
405 x 1
495 x 1
585 x 1
675 x 1
700 x 0 Had it above my knees, It's going down really soon.
That's all short and simple
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Post by Tony "The Beast" Atkins on Mar 27, 2008 23:28:20 GMT -5
Wish my workouts were short and simple!
The Beast
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Post by Bull on Mar 29, 2008 10:08:59 GMT -5
It's really easy.... All you have to do is cut out alot of your accessory work. LOL ....
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Post by Tony "The Beast" Atkins on Mar 29, 2008 11:44:50 GMT -5
I would not know what to do, if I cut out all my accessory work. I would go crazy!
The Beast
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Post by Bull on Apr 1, 2008 21:08:16 GMT -5
4-1-08
Raw Bench
warm up
bar x 10
bar x 10
135 x 5
225 x 5
315 x 3
Work sets
425 x 1 rep x6 sets ( each rep was done with press & rack commands )
Inclines
135 x 10
225 x 8
315 x 5
365 x 3
Rock & Rolls
50 x 10 ( elbows hurt so I only did one set )
Pushdowns
176 x 20
176 x 20
176 x 20
Work sets felt great. I had good speed all all 6 sets.
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Post by Bull on Apr 3, 2008 18:34:22 GMT -5
4-3-08
raw deads from the floor
135 x 3
225 x 3
315 x 3
405 x 3
495 x 1
610 x 3 5lb PR
635 x 3 30lb PR
Short and simple does the trick
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Post by Bull on Apr 5, 2008 9:45:34 GMT -5
4-5-08
high volume bench work
bar x 20
135 x 10
225 x 10
315 x 10
315 x 10
315 x 10
Seated shoulder press
135 x 10
225 x 10
225 x 10
225 x 10
D.B. Rows
65 x 10
75 x 10
95 x 10
Tricep Pushdowns
295 x 10
295 x 10
295 x 10
176 x 20
D.B. Curls
35 x 8
45 x 8
50 x 8
Short and Quick does the Trick .
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Post by Bull on Apr 8, 2008 19:30:20 GMT -5
4-8-08
Max Effort Bench
bar x 20
135 x 10
225 x 10
315 x 3
Work sets called for 85% of max weight x 15 singles based on PRILEPHIN'S TABLE
375 x 1 rep x 15 sets with a press and rack command for each set
all 15 reps had great speed.
Seated shoulder press
135 x 10
225 x 8
315 x 5
385 x 2 wanted 3 but not tonight
Pec deck ( yeah I said Pec Deck)
200 x 12
250 x 10
300 x 6
tricep pushdowns
176 x 20
176 x 20
176 x 20
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Post by Tony "The Beast" Atkins on Apr 9, 2008 8:32:42 GMT -5
Looking strong Bull!
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Post by Bull on Apr 10, 2008 19:58:48 GMT -5
4-10-08
raw deads from the floor
135 x 3
225 x 3
315 x 3
405 x 3
585 x 1
650 x 2.5 I had the 3rd rep above my knees, I just could not lock it out.
Trap bar shrugs ( does this quailify as upper back work ............. I HOPE SO )
245 x 8
335 x 8
425 x 8
515 x 8
that's all I had tonight.
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Post by Bull on Apr 12, 2008 11:00:11 GMT -5
4-12-08
speed bench
bar x 20
135 x 10
225 x 10
225 x 10
225 x 3 comp grip
225 x 3 medium grip
225 x 3 medium grip
225 x 3 close grip
close grip press off a 2 board
315 x 8
365 x 5
405 x 3
315 x 11
pushdowns
176 x 20
176 x 20
176 x 20
DB rows
70 x 8
95 x 8
120 x 5
120 x 3
DB curls
50 x 16 This hurt my elbow so I switched exercises
Cable preacher curls drop sets
Set # 1
30 x 10
20 x 10
10 x 10
Set # 2
30 x 10
20 x 10
10 x 10
rear delt raises
15 x 15
20 x 12
25 x 12
30 x 12
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Post by Bull on Apr 15, 2008 20:09:21 GMT -5
4-15-08
Raw Bench
warm up
bar x 20
135 x 10
225 x 10
315 x 3
work sets ( all work sets done with a pause / press and rack commands )
425 x 1
435 x 1
445 x 1
455 x 1 PR
460 x 0 missed it mid range
410 x 1
410 x 1
410 x 1
410 x 1
410 x 1
barbell rows
225 x 8
275 x 8
225 x 8
face pulls
175 x 15
175 x 15
175 x 15
short and quick does the trick .
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Post by Bull on Apr 17, 2008 20:02:26 GMT -5
4-17-08
raw dead from the floor ( I only wanted to hit my opener 650 )
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 1 It was feeling easy tonight so instead of 650 I went
675 x 1 came up quick
700 x 1 PR
The 700 came up pretty good. I think I have 710 maybe 715 maybe.........
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Post by Bull on Apr 26, 2008 20:12:09 GMT -5
IBP tarheel state meet 4-26-08
I entered raw bench only and then raw deadlift only. Bodyweight was 323lbs.
bench only
1st - 405 - good
2nd- 430 - good
3rd - 450 - good PR
4th - 460 - good PR
deadlift only
1st - 650 - good
2nd- 700 - good PR
3rd - 720 - missed, I had it above my knees though
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Post by Brian Hill on Apr 27, 2008 17:16:06 GMT -5
I have never seen a 700+ RAW Pull look so damn easy!
You looked like you had alot left in you on the Bench too!
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