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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

today

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

1/27/14

210.2 BW - i seriously think i gained 6lbs and got leaner in under a week lelelele

w5d3c2

at universal

HEAVY DEADLIFT

-Deadlift (1-3 reps)
135x8
225x5
275x3
315x1
365x1
405x1
455x1 -+belt
515x1 -+belt +15lb pr pretty easy maybe 15 more lbs in tank

-Deficit Deadlift (3-5x2-3)
(440x3)x2 -+15lb pr

-Front Squat (3-5x2-3)
(245x3)x2 -+20lb -3 rep pr

-Overhand BB Rows
225x15/15/15 -+10lb pr

-Wide Grip Lat Pulldown (5x8-12)
110x12/12/12/12/12

-Dumbell Curls (5x8-12)
30x12/12/12/12/12

much natty very gains wow

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

1/29/14

210.2 bw

w5d4c2

at universal

EXPLOSIVE BENCH 1

-Bench (paused, 3x8-12, 3x3 in slingshot)
45x15
95x8
135x5
155x3
(185x3)x9 - very very fast couldve hit 275 today i bet
(255x3)x3 -+slingshot fast and easy

-Spoto Press (6-8x2-3)
(235x8)x2 -+wraps +3 rep pr

-Illegal Wides (6-8x2-3, paused)
(235x4)x2 -+wraps +5lb -1 rep pr was too heavy thought i couldve got 6 but nope. worn out by this point

-Dumbell Incline Bench
75x13/12/12 -+wraps

-Dumbell Flies (5x8-12)
35x12/12/12/12/12

-EZ Skullcrushers (5x8-12)
95x12/12/12/12/10

done. squats tmrw

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

1/30/14

208.2 bw

w6d1c2

at Universal

EXPLOSIVE SQUAT

-Squat (2x8-12)
45x12
135x8
185x5
225x3
275x1
(285x2)x12 - pretty easy had a shitty time setting up though

-Pause Squat (6-8x2-3)
(315x6)x2 -+10lbs +1 rep pr nice considering i think its a no belt or wraps pr too and its paused so. bet I could squat 315x10 no belt

-Block Pulls (6-8x2-3)
0x0 again same issue had no access to blocks it depends on whose there and what not which sucks

-Yates Row (3x12+)
215x15/12/12 -+10lb pr

-Leg Press (5x8-12)
180lbs per side x12/12/12/12/12

-Leg Curls (5x8-12)
110x12/12/12/12/12

Done. bench 2 heavy saturday very excite gonna throw around 245 on cg

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

2/2/14

215.0 BW

W6D2C2

At Universal

HEAVY BENCH 2

-Seated OHP (3-5x2-3)
(195x4)x2 -+wraps +30lb -4 rep pr had a few in tank but no spotter

-CG Bench (3-5x2-3)
(240x3)x2 -+wraps +15lb -3 rep pr eh literally no one was in gym today so I had no liftoffs which really f'd this up stronger next time when I get a pick

-2 Board Bench (3-5x2-3)
(275x3)x2 -+wraps +30lb -5 rep pr really easy but no spotter.. sunk into the boards more this time too so was good

-Dumbell OHP (12-15x3-4)
65x18/16/15 -+wraps +5lb pr same reps first set

-Bench Grip OH Rows (12-15x3-4)
225x16/16/16 -+straps +1 rep PR

-Dumbell Curls (12-15x3-4)
40x15/14/14/13

pretty good day. deads either tmrw or tuesday depending on how i feel my low back isnt happy with me being 215

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

2/3/14

212.4 bw

W6d3c2

at universal

REP DEADLIFT

-Deadlift (5-8 reps)
135x8
225x5
275x3
315x1
365x1
405x1
455x6 -+belt +3rep pr on a shit bar, have mid 5s right now with a deadlift bar.. will see in two weeks on heavy day

-Deficit Deadlift (8-12x2-3)
405x9/4 -+1 rep pr on first set was beat as hell by the second very hungry

-Front Squat (8-12x2-3)
(225x8)x2 -+2 rep pr really easy

-Close Grip Overhand Rows (12-15x3-4)
205x15/15/15 -+straps

-Rollouts (12-15x3-4)
BWx8/8/8 - lol so hard, much heavy

heavy bench wednesday gonna rest and carb the fuck up



many hues

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

2/5/14

213.4 bw

w6d4c2

at universal

HEAVY BENCH 1

-Bench (paused, 1-3 reps, 1 in slingshot)
45x12
95x8
135x5
155x3
185x1
205x1
225x1
250x1 -+wraps
275x1 -+wraps +15lb pr
280x1 -+wraps +20lb pr easiser than 260 by a long shot
315x3 -+wraps +slingshot +30lb pr

-Illegal Wides (3-5x2-3)(paused)
(250x4)x2 -+wraps +15lb pr

-Spoto Press (3-5x2-3)
265x5/4 -+wraps +30lb -3 rep pr

-Dumbell Incline Bench (12-15x3-4)
75x17/15/15 -+wraps +4 rep pr

-Bench Grip OH Rows (12-15x3-4)
235x15/15 -+straps +10lb -1 rep pr only 2 sets, low back pump from hell

-Overhead Extensions (12-15x3-4)
75x15/15/15

Tired of waiting, its my time

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

squatted 425 today on way back up felt right inner thigh "pop" hurts pretty good iceing should be fine by monday to pull

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

2/11/14

? BW

W7d3c3

at universal

Rep bench 1

-Bench (paused, 5-8 reps, 1 in slingshot)
225x9 -+wraps +3 rep pr.. forgot slingshot so that wasnt an option

-Illegal Wides (8-12x2-3) (paused)
215x10/9 -+wraps +10lb +2 rep pr

-Spoto Press (8-12x2-3)
235x9 -+wraps +1 rep pr.. one set was enough

-Dumbell Incline Bench (12-15x3-4)
80x12/12 no time to do 3 sets

-Lat Pulldowns (12-15x3-4)
150x14/12 - did thesse not rows cause dont want to risk loading lower body yet

-Overhead Extensions (12-15x3-4)
80x15/15 -+5lb pr

pretty good day. Went to doctor, partial tear its gotten a lot better. should be totally good to pull monday gonna repeat this week starting that day. also gonna do bench 2 again on saturday then just proceed as normal.

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CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

Much gains. Very weights. Such strong. Wow.

CS

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

CSEagles1694 wrote:
Much gains. Very weights. Such strong. Wow.

CS


much natty, very blood pressure,

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

2/14/14

207.8 bw

w7d4c3

at universal
REP BENCH 2
-Seated OHP (8-12x1-2)
185x9 -+wraps +4 rep pr

-CG Bench (8-12x1-2)
225x9 -+wraps +3 rep pr

-2 board bench (8-12x1-2)
255x10 -+wraps +10lb +2 rep pr

-Dumbell OHP (12-15x3-4)
70x17/15/13

-Bench Grip oh rows (12-15x3-4)
235x15/15/15 -+straps +10lb pr

-Dumbell curls (12-15x3-4)
45x15/14/14

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

2/16/14

? bw

w7d1c3 repeating this week

at universal

EXPLOSIVE DEADLIFT

-Deadlift (1x8-12)
135x8
225x5
275x3
315x1
365x1
(405x1)x8 - not as speedy as I wanted but ok

-Deficit Deadlift (6-8x1-2)
425x6 -+10lb pr

-Front Squat (6-8x1-2)
240x6 -sort of pr other #s were 225x8 and 245x3 so yeah sorta

-Close grip OH Rows (12-15x3-4)
215x15/15/15/15 -+straps +10lb pr boring tons of back work

-Rollouts (12-15x3-4)
bwx10/10/10/10

good day havent pulled in 2 weeks so. benching tuesday

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

2/18/14

210.0 bw

W7d2c3

at universal

REP BENCH 1

-Bench (paused, 5-8 reps, 1 in sling)
45x12
95x8
135x5
185x1
205x1
225x1
250x5 -+wraps +25lb -4 rep "pr" i suppose. Its an inbetween thing. I should bench 295-300 next heavy day in two weeks which will be good. Also no liftoff today so maybe 6 if i had one but oh well
275x7 -+wraps +slingshot +15lb pr

-Illegal Wides (8-12x1-2, paused)
225x9 -+wraps +10lb -1 rep pr very good here

-Spoto Press (8-12x1-2)
235x11 -+wraps +2 rep pr good

-Dumbell Incline Bench (12-15x3-4)
80x15/14/13 -+wraps +3 rep pr my dumbell incline is gonig through the roof right now apparently

-Bench grip OH Rows (12-15x3-4)
245x13/13/13 -+straps

-OH Extensions (12-15x3-4)
85x14/14/14/14

went early this morning to do this cause I was supposed to have a philosophy exam but it was cancelled... so gonna go do frat bro shit and hang out with my girl the rest of the day

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

2/20/14

210.2 bw

W7D3C3

at universal

HEAVY SQUAT

-Squat (1-3 reps)
45x12
135x8
185x5
225x3
275x1
315x1
365x1 -+belt +wraps
405x1 -+belt +wraps
425x3 -+belt +wraps +20lb pr on 3rm or +2 rep pr at weight take your choice

-Pause Squat (3-5x1-2)
335x3 -+20lb -3 rep pr had more in me but had a wierd issue where bar slipped off so just called it

-Block Pulls (3-5x1-2) (rack pulls from 1 below 26 on this rack)
475x4 -+20lb -1 rep pr pretty good

-CG OH Rows (12-15x3-4)
225x15/15/15 -+straps +10lb pr

-Rollouts (12-15x3-4)
0x0 skipped ran out of time

Good first real squat session back should have 500 in me soon enough considering i held back some today

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

2/21/14

213.0 bw

W7d4c3

at moravian

REP BENCH 2

-Seated OHP (8-12x1-2)
185x11 -+wraps +2 rep pr

-CG Bench (8-12x1-2)
235x6 -+wraps sort of pr

-2 board bench (8-12x1-2)
255x8 -+wraps didnt use real 2 boards here

-DUmbell OHP (12-15x3-4)
75x15/14/13

-Bench grip OH Rows (12-15x3-4)
245x13/13/13 -+straps

-DUmbell Curls (12-15x3-4)
50x15/15/15

trained at school with shit bars and equipment but still did well

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

2/24/14

214.0 bw

w8d1c3

at universal

HEAVY DEADLIFT

-Deadlift (1-3 reps)
135x8
225x5
275x3
315x1
365x1
405x1
455x1 -+belt
495x0 -+belt

-Deficit Deadlift (3-5x1-2)
455x0

-Front Squat (3-5x1-2)
245x5 -+2 rep PR
275x1 - pr

-CG OH Rows (12-15x3-4)
235x15/15/15/15 -+straps

-Lying Leg Curls (12-15x3-4)
6x15/15/13/12

-Rollouts (12-15x3-4)
bwx11/11/11

skipped pulls.. leg started to hurt and apparently the strength from the injruy isnt all back yet.. pissed me off but i have to step back and realize im still making good squat and bench progress so its fine

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

2/26/14

212.8 bw

W8d2c3

at universal

EXPLOSIVE BENCH 1

-Bench (paused, 3x8-12, 3x3 sling)
45x12
95x8
135x5
155x3
185x1
(195x3)x9 -easy as fuck
(275x3)x3 -+slingshot again easy as fuck..

-Illegal wides (paused, 6-8x1-2)
250x5 -+wraps +1 rep pr

-SPoto Press (6-8x1-2)
260x8 -+wraps +3 rep PR

-DB Incline Bench (12-15x3-4)
85x15/15/12 -+wraps +5lb pr

-Bench grip OH rows (12-15x3-4)
245x15/15/15 -+straps +2 rep pr

-OH Extensions (12-15x3-4)
90x15/15/14/13

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Spidey22
Level 1

Join date: Jun 2009
Location: Kentucky, USA
Posts: 3561

Damn dude last log I use to read of yours you were nowhere near as strong. Great progress man! Keep it up.

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

Spidey22 wrote:
Damn dude last log I use to read of yours you were nowhere near as strong. Great progress man! Keep it up.


Thanks man

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

3/1/14

? bw

w8d3c3

at home

REP SQUAT

-Squat (5-8 reps)
45x12
135x8
185x5
225x3
275x1
315x1
365x1 -+belt +wraps
405x5 -+belt +wraps +2 rep pr at weight.. had at least 2 more but got off balance and started puking so just reracked to save for another day

-Pause Squat (8-12x1-2)
315x8 -+2 rep pr .. pretty good with no belt lol this used to be my belted and wrapped pr not only a few months ago

-Block Pulls (8-12x1-2, on 45s/25s)
455x8 -+3 rep pr at weight

-CG OH Rows (12-15x3-4)
245x15/15/15 -+straps

-SLDLs (12-15x3-4)
225x15/15 - light adding 20lbs a week +straps need to get back to direct hammy work like this if nothing for injury prevention so i can pull better again

-Rollouts (12-15x3-4)
bwx12/12

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

3/3/14

211.2 bw

W8D4C3

at home

EXPLOSIVE BENCH 2

-Seated OHP (6-8x1-2)
195x7 -+wraps +3 rep pr

-CG Bench (6-8x1-2)
245x6 -+wraps +10lb pr on 6rm
275x8 -+wraps +slingshot not gonna call it a pr but it is

-2 board bench (6-8x1-2)
275x6 -+wraps +3 rep pr

-BTN OH Press (12-15x3-4)
95x15/15/15 -+wraps usually its db ohp but at home the dumbells are very unwieldy so eh

-Bench Grip OH Rows (12-15x3-4)
255x14/14 -+straps only 2 sets low back was not happy

-Dumbell Curls (12-15x3-4)
+50x14/14/13

ok day. Rep pulls wednesday

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

3/5/14

? bw

w9d1c3

at home

REP DEADLIFT

-Deadlift (5-8 reps, touch n go)
135x8
225x5
275x3
315x1
365x1
405x1
455x7 -+belt +wraps +1 rep pr

-Deficit Deadlift (8-12x1-2, touch and go)
405x10 -+straps

-Front Squat (8-12x1-2)
225x3

SHut it down here, i had been driving 8 hours or so last two days so i was beat my joints hurt and i hadnt been sleeping right. Also, switched back to tng deads to see if i can push my dead gains better cause literally its made no progress in comparison which worries me

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

here i am at 215 fat as fuck

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2200

3/8/14

215.0 bw

W1D1 Alpha

At home

BENCH 1

-Bench (paused)
45x12
95x8
135x5
185x1
210x12/11/9 -+wraps pretty good can deff hit 225x12 next time

-Wide Grip Bench
205x11/12/10 -+wraps

-Incline Bench
175x10/7/3 -+wraps christ was I worn out

-Dumbell Flyes
+20X15/15/15/15

-Close grip OH Rows
225x15/15/15/15 -+straps

-Skullcrushers
75x15/15/15/15

moving on to a peaking program for like 8 weeks or so.. gonna try to peak myself out to hit 315 bench 500ish squat, and 545ish dead. and also get to 225 leaner

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