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PlainPat
Level

Join date: Aug 2011
Posts: 2422

9/13/14

? BW

At Universal

BENCH 2

A) CG Bench (225x10)x3 -+wraps

B) CG Bench (185x10)x3 -+Wraps paused

C) Extensions 115x8x2

D) Rear Fly 110x12x3

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

9/16/14

? bw

At universal

BENCH 1

A) Bench press
45x12
95x8
135x5
185x3
225x1
255x8 -+wraps +5lb pr
(225x6)x3

B) Wide Grip 3 Count Pause Bench
(205x10)x2 -+wraps

D) PEc Flyes 100x12x3
E) Pulldowns 100x12x3

Done. Happy with 255x8

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chobbs
Level 1

Join date: May 2012
Posts: 3301

255x8....you're gonna make it.

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

chobbs wrote:
255x8....you're gonna make it.


lol now if i can press 315 once fml

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

9/18/14

? bw

At univesal

SQUAT

A) Squat
45x12
135x6
185x3
225x1
275x1
(315x6)x5 -+belt pretty easy

At this point I try to do high bars, and my hips start hurting badly so I decide to skip them just to play it safe

B) Cable Row 4x10
C) Planks 3x30s

Done. Lol. Also did some reverse hypres

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spar4tee
Level

Join date: Sep 2010
Posts: 10335

PlainPat wrote:
chobbs wrote:
255x8....you're gonna make it.


lol now if i can press 315 once fml

3x3 maybe?

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

spar4tee wrote:
PlainPat wrote:
chobbs wrote:
255x8....you're gonna make it.


lol now if i can press 315 once fml

3x3 maybe?


we'll get there more focus on volume right now but in a few weeks youll see schemes like that

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

9/20/14

? bw

At universal

BENCH 2

A) CG BEnch press (230x10)x4 - volume and weight pr +wraps

B) CG Bench Press (paused) (205x10)x3

C) Wide grip Incline (135x10)x3 - kept light due to fatigue

D) Shrugs 2x12/Facepulls 2x25

Thrashed

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

I did a dead workout where I pulled 455x6 among other things which is good and got talked into a meet on november 8th so heres meet prep ..

9/24/14

200.4 bw

W1D2 Meet Prep (6 weeks out)

A) CG Bench Press
45x12
95x8
135x5
185x3
225x1
(250x6)x4 -+wraps pr all easy

B) CG 2 Board Bench (paused, sinking into boards)
(275x5)x4 -+Wraps pr

C) Fat Bar Floor Press (paused)
(205x7)x3 -+Wraps pr

D/E) Cable Rows 4x12/Band Pullaparts 4x15

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LoRez
Level

Join date: Jun 2012
Posts: 6060

Good luck with the meet prep. What's the plan for that?

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

LoRez wrote:
Good luck with the meet prep. What's the plan for that?


yolo

Basically I havent written shit down and dont plan to but will basically be working volume, lots of volume up until the meet.. triples will be the lowest I will go. If I can triple 295x3 for 5 sets on bench I know I can hit 330-345 or something as well as other prs so as long as I keep hitting volume and eating well I know Ill be fine.. If projections come true

500-510 squat (+90lb meet pr in under a year)
330 bench (+90lb meet pr in under a year)
Deadlift 565 (+65lb meet pr in under year)

all at same bw

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

My basic plan is

Mondays- either squat or pull heavier (one or the other starting with squats this week) for volume then do the other a bit lighter with some reps then front squats and some assistance like hypers, mid back stuff, abs

WEdnesdays- the workout youve already seen with cg, cg boards, and floor press and lats/delts

Saturdays- comp bench volume with slingshot overload (using 330 a lot bcause 325 is the american record for usapa with 198 at juniors which isnt shit really but would be fun to break) just to get used to pressing that and then long pauses and lats/tris

thats it really just lots of volume within that template I mean I did 11 sets of benches the other day

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

training with the team today

9/29/14

201 BW

At universal

SQUAT (and legs in general)

A) Box Squat
45x7
95x5
135x5
185x5
225x5 -+Belt
275x3
315x3
365x2 -+wraps
405x1
435x1
455x1 - the number the next 4 weeks will be based off of. not max effort but not a warm up maybe @8

B) Leg Press
100psx10
190psx10
280psx10
370psx10
460psx10
550psx10

C) Leg Curls/ Leg Extensions 3x12
D) Calves two exercises 3x12
E) Hypers 3x20

Thats it bench auxillaries on wednesday

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

0/3/14

199.6 bw

W2D3 Meet Prep

DEADLIFT

A) Deadlift
worked up to 500x1 reasonably comfortably considering I havent pulled that heavy in a long time. Just trying to get a sense of where im at before next 4 weeks begin

B) Pulldowns/ DB Shrugs 10x10 on each
C) Hypers 3x20
D) ab work 1 timed set

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

10/6/14

W3D1 Meet Prep (1 of 4 weeks left to train)

At Universal

201.8 BW

SQUAT

A) Squat
55x7
145x5
195x5
235x3
285x1
325x1-+belt
375x1 -+wraps
395x5 - post injury PR.. need to eat and rest more shouldve been a breeze for 7 but this was a head busting set

B) Pause Squat
235x5-+belt
275x5
325x3 -shouldve done another set backdown but exhausted by now didnt sleep well at all last night

C) Leg Press
2ppsx10
3ppsx10
4ppsx10
5ppsx10
6ppsx10

D) Leg Extensions
7x20
9x20
11x15

E) Seated Leg Curls
100x20
130x15
150x15
170x12

F) Calf Raises
50x20
60x20
70x15

Done

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

10/8/14

201.2 BW

W3D2 Meet Prep (1 of 4 left)

At universal

BENCH ACCESSORIES

A) Fat Bar Bench (warm ups not shown)
185x5
205x5
225x5
240x5
250x5 - all with competition commands

B) CG Incline
135x6
155x6
175x6
185x8

C) DB OH Press
50x15
55x12
60x8 - shoulders were done from incline

D) Rear Flyes
100x20
110x20
130x15

E) Fat Bar Curls
65x12
75x12
80x10

F) DB Curls
20x12
22.5x10
20x10

Done. food and rest

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

10/13/14

? bw

At home

HEAVY SQUATS

A) Squat
45x12
135x8
185x3
225x3
275x1
315x1 -+Belt
365x1 -+belt
415x3 -+belt +wraps post injury PR

B) Pause Squat
(325x4)x2 -+belt +1 rep pr

C) Front Squat
(225x3)x2 -+belt havent done these in forever

that was all i had time for today

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LoRez
Level

Join date: Jun 2012
Posts: 6060

I still read this. Don't have anything to say. Just watching how this progresses; sounds like it's going well so far, but what do I know.

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

LoRez wrote:
I still read this. Don't have anything to say. Just watching how this progresses; sounds like it's going well so far, but what do I know.


Thanks man. Im having family shit go on, where doing this meet might be impossible financially and a school transfer is more than likely in order so we'll see if I actually have the money to even enter the meet which blows but not much I can do

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PlainPat
Level

Join date: Aug 2011
Posts: 2422

10/14/14

? bw

At golds

ACCESSORIES (delts+bis)

A) Seated OH
155x8x3

B) Seated BTN
115x10x2 - PR?

C) CG Incline
165x10x2 - getting beat down strength wise here

D) DB Lat Raise
20x15, 25x15, 30x15

E) Rear Flyes
90x15, 105x15, 120x12

F) Arm Curl
50x20, 60x15, 70x12

G) DB Curl
15x15
20x12
25x8

H) Plate-Laoded Curl
+25x12
+30x12
+35x12

Done.destruction

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