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PlainPat
Level

Join date: Aug 2011
Posts: 2445

10/27/14

201.0 BW

At golds

SQUAT

A) Squat
45x10
135x4x2
185x4
225x1x2
275x4-+Belt
315x4
350x4 - pr in belt only.. @6 very easy.
405x4 -+Wraps @8.. too heavy for today but i did it so oh well. Shouldve saved it and went 385 or something instead.

B) Pause Squat
225x6
255x6
285x6 -beltless PR

C) Leg Press
2,3,4,5ppsx12 each

D) Leg Extensions
50x15
70x15
90x20+10 partial

E) HS Leg Curls
45x20
70x20
80x15

Done. deload next week so I dont break myself then back to work. Bench accessories either tomorrow or wednesday depending on how I sleep

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PlainPat
Level

Join date: Aug 2011
Posts: 2445

10/28/14

199.4 BW

at golds

ACCESSORY

A) CG incline
185x6
195x6
205x6 - pr

B) HS Seated Press
90x12
140x12
150x12 - pr
140x12

C) Upright Row
70x12
75x12
80x12
85x12 - pr

D) DB curls
20x12
25x12
30x12 - pr

E) Plate loaded Curl
45x20x2 - pr
55x12

F) EZ Curl
40x12
50x15
40x15

G) Rear Flyes
75x20
90x20
97.5x20

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PlainPat
Level

Join date: Aug 2011
Posts: 2445

so i got a flu shot 11 days ago, and got a mildly severe case of the flu afterwards muscle fatigue, cough, exhaustion the whole bit. So apparently just as that was finishing up and my immune system was down the shitter, i got strep throat and am now dealing with that so take this training with a grain of salt. It went okay but couldve been much better IMO.

11/4/14

197.2 BW

At golds

BENCH

A) Bench Press
45x12
95x8
135x5
155x3
185x1
205x1
225x9/8 - pissed i didnt get 2x10 at this at least

B) CG Bench
205x6x2

C) Pause off Chest Bench
185x10x2

D) Pulldowns 15x4
E) Front Raise 10x3
G) CSR 15x4

need to improve on this

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PlainPat
Level

Join date: Aug 2011
Posts: 2445

11/6/14

198.4 BW

At golds

SQUAT

A) Squat
45x8x2
135x5x2
185x3
225x1
(275x3)x8 - fast but not fast enough need to keep working these.

B) Olympic Squat- aka high bar close stance
(300x5)x2 - +belt

note: at this point I want to puke and die

C) Pause Squat
(275x8)x2 - pr no belt..

Note: really want to die

D) Leg Curls
(70x15)x3

E) Back Extensions
(25x12)X2

F) CSR
80x12x3

this was retartedly hard

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LoRez
Level

Join date: Jun 2012
Posts: 6215

Training doesn't look like what I've seen for pre-meet training. Are you still doing that?

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PlainPat
Level

Join date: Aug 2011
Posts: 2445

LoRez wrote:
Training doesn't look like what I've seen for pre-meet training. Are you still doing that?


scroll up, Im having financial/family issues it wasnt good timing for a meet

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LoRez
Level

Join date: Jun 2012
Posts: 6215

PlainPat wrote:
LoRez wrote:
Training doesn't look like what I've seen for pre-meet training. Are you still doing that?

scroll up, Im having financial/family issues it wasnt good timing for a meet

I saw that, I just wasn't sure what you'd decided.

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PlainPat
Level

Join date: Aug 2011
Posts: 2445

LoRez wrote:
PlainPat wrote:
LoRez wrote:
Training doesn't look like what I've seen for pre-meet training. Are you still doing that?

scroll up, Im having financial/family issues it wasnt good timing for a meet

I saw that, I just wasn't sure what you'd decided.


I just want to perform to the bset of my abilities and the situation in life right now wouldnt have allowed me to. Its disgraceful in my opinion to get out there and not put your best forward if everyone else is going to be doing so

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PlainPat
Level

Join date: Aug 2011
Posts: 2445

11/9/14

? Bw

at golds

W1D1

A) Push Press
45x8
95x6
135x3
155x1
(175x6)x4 -wraps

B) Deadlift
135x6
225x3
275x1
315x1
365x1
(405x6)x2 -Belt/straps

C) SLDL
135x5
225x3
315x10 -straps

done. moved this up a day. so next workout is wednesday. also i did push presses because i watched a good looking crossfit girl do like 250 for a single at 100lbs bodyweight and was like fuck i suck at those i should do those

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PlainPat
Level

Join date: Aug 2011
Posts: 2445

11/12/14

196.8 BW

At golds

DAY 2

A) Bench press
45x12
95x8
135x6
155x3
185x1
(225x6)x4

B) SLingshot Bench
(265x5)x2

C) BTN Press
49x8
95x5
(115x7)x2

D) DB Row 3x10

done. squats/cg/high bar friday

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PlainPat
Level

Join date: Aug 2011
Posts: 2445

11/14/14

197.2 BW

At golds

DAY 3

A) Squat
45x12
135x6
185x3
225x1
275x1
(315x6)x3 -+belt went ok felt heavier than it really should have but not terrible at all

B) CG Bench
45x12
95x8
135x5
155x3
185x1
(205x7)x2

C) High Bar Squat
45x5
135x3
185x1
225x1
(275x7)x2 -+belt easy

D) CSR 3x12
E) Abs 3x15

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PlainPat
Level

Join date: Aug 2011
Posts: 2445

Forgot to post whoops

11-18-14

A) Bench Press
45x12
95x8
135x5
155x3
185x1
225x1
235x6

B) Wide grip Bench
185x10x4

C) Incline Bench
145x10x3

D) DB Incline 3x12-15
E) OH Ext 3x10-12
F) Pushdowns 3x15-20

11-20-14

197.0 bw

A) Squat
45x12
135x5
185x3
225x1
275x1
315x1
365x1 -+belt
405x1 -big pr
365x3 - pr as well

B) Pause Squat
315x4)x2 - pr and no belt

C) High Bar Squat
(295x4)x3 -no belt pr

D) Leg Ext 3x12-15
E) Leg Curls 3x15

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LoRez
Level

Join date: Jun 2012
Posts: 6215

Nice job with the PRs.

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PlainPat
Level

Join date: Aug 2011
Posts: 2445

LoRez wrote:
Nice job with the PRs.

thanks brother. Im psyched I hit that 405x1 in just a belt. can and will do better but thats a big milestone

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PlainPat
Level

Join date: Aug 2011
Posts: 2445

11/22/14

? BW

Cube

At golds

A) Seated Press
45x12
95x8
135x5
155x1
185x6

B) Standing BTN Press
(105x10)x3

C) DB Front Raise 15x12, 25x12, 30x14

D) DB Lat Raise 10x15, 20x15, 25x15

E) DB Hammers 20x12 30x12 35x10

F) DB Curls 15x12, 20x15, 25x13

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PlainPat
Level

Join date: Aug 2011
Posts: 2445

forgot to post

11/24/14

199.4 bw

At golds

A) Deadlift
135x8
185x5
225x3
275x1
(315x1)x10 - fast as fuck

B) Deficit Deadlift
(375x8)x2

C) T-bar row
90x10
100x8
115x10

D) Pulldowns
90x15
105x12
135x15

E) CSR
60x15
80x12
90x15

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PlainPat
Level

Join date: Aug 2011
Posts: 2445

11/26/14

? bw

At home

A) Bench Press
45x12
95x8
135x5
185x3
225x1
255x3 - lot better than my bench has been going lately, so thats awesome

B) Wide Grip Bench
(225x5)x4 -PR and easy

C) Incline Bench
(185x5)x4 - PR

D) Oh ext
+15x12
+20x12 - done, basically to failure hard for sme reason

E) Pushdowns
+20x20
+35x15
+45x20 - pr

Skipped db incline, didnt have the equipment to do them

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