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Scott k's Powerlifting Log
 

scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

3 board press 265x4
shoulder and tricep work.

another day another dollar

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

Deadlift
440x2 485x2 (pr by 1 rep)
405 3x3
and some deficit deads
other back work

felt like im down with the sickness. sore throat and clogged nose. prolly just allergies. Deload week comming up.

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VTBalla34
Level 5

Join date: Mar 2009
Location: District of Columbia, USA
Posts: 7534

damn dude doubling your max from 3 months ago is very beverage worthy...strong shit!

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

thanks bro, update been hacking up phlegm all friggin week. I am dehydrated no matter how much water/gatorade I drink but im slowly getting better. Its a deload week so nothing real important training wise is going on at the moment. Just trying to get 100%

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

Back to it

Bench paused 270x2, 300x2 (fuckin smashed it! big pr finally hit 300)
bench variations and some diamond push ups and abs

extremely excited about this pr. I was kind of down 2 weeks ago when I struggled with 290 for 2. This week I was just attacking the bar. I def had a rep left in me. Next step is the all important 3 plates! Eating better lots of steak.

mega millions, quick pick, hook it!

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

So I didn't win the lottery so I am still poor. Anyway on to squatting

Squat 405, 440 (PR smoked) Def could have done 2 reps but the program only called for one. This rep was real fast kinda surprised myself actually
more squats and ghr
some ab work

Looking forward to a better total soon!

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

3 board press 280 3x3
did a lot of triceps work today. This is my weakness hopefully it will go away so I can finally get a respectable bench press.

Deads tomorrow. Very motivated right now.

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

deads

450x1, 500x1

more deads and deficit deads

lots of back work

500 came up with no trouble. I think I will be good for 520-530 by the end of my 12 weeks working with Josh.

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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

Nice PR-smashing dude. Looks like Josh is serving you well.

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

thanks bro. His program has definatly lived up to what I thought it would be. I just need to send in my entry form to the american challange in va soon so I can get an idea of how far I have come. I see your back is feeling better bro.

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

Bench Day- 275x2 305x1 pr...did something stupid today. usually I wait one more day to bench but I live close to camden yards and wanted to save my parking spot for opening day tomorrow. So I benched a day early and only got 305 once instead of the 2 I should have done. Could I have gotten 2 tomorrow? who the fuck knows, but either way I am happy with a 13lb pr on my weakest lift.

more bench work for the rest.

will be mad but will get over it when the beer flows like wine tomorrow.

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

kinda hung over from opening day...however

Squat
420x1 455x1 (pr) +37 lbs since december
came up with a little trouble out of the hole. Would have liked to of had a faster decent and better rebound but all and all a good effort.

speeds squats
390 for 3 sets of 2

accessory

Will send in entry form this weekend for the american challenge, Josh will be adjusting the plan accordingly to peak then instead of in 2 weeks.

bodyweight is 263 as of today.

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VTBalla34
Level 5

Join date: Mar 2009
Location: District of Columbia, USA
Posts: 7534

You going to be in the 275's for the meet man? I'm doing it too...at this rate, I will definitely be a 275'er should be a good one...

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

I sure am I sent my shit in so unless its filled Ill be there in the 275lb class. hopefully actually weighing around 270 this time.

cg bench 290x2
lots of tri and should work

felt stronger today than last bench session. fixed my technical issues. Its amazing how easy shit is when you actually hit the groove on a lift.

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VTBalla34
Level 5

Join date: Mar 2009
Location: District of Columbia, USA
Posts: 7534

i havent sent my form in yet so i hope its still ok hahaa...looks like we have competition...im not gonna post in this log until then so you dont get any advice so I can beat you....mwahhahaha

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

you definatly are going to crush me so I dont think you have anything to worry about there. Unless I miraculously put 100 pounds on all 3 lifts.

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

deadlift 455x1, 510x1 solid rep 3lb pr
deficit and speed deads.
tons of back work.

Feeling decent. I have put about 50lbs on my total since working with Josh and its been 10 weeks. Couldnt be happier.

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

So unfortunatly I wont be able to participate in the american open due to my work being not hetero and changing my weekends off that date. Oh well more time to get jacked. May think about the halloween howl at brute strength gym.

Bench 280x2, 310x1 (pr, missed second rep.)
more bench and upper back

had a better set up this week just missed the second rep. 315 is in my sight.

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

Squats!
420x1, 465x1 (pr) a solid squat for a new pr 47lbs over my last meet max
405x2 squats 2 sets
more hamstring stuff

very happy with today, tried to get a video but apparently pressed record twice thus not recoding the lift...

1 more week to set pr's

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

My fatness after 10 weeks

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

3 board work, tricep work. been doing pull overs to press which has been taxing my triceps pretty good. Deadlifts tomorrow

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Spock81
Level 5

Join date: Jun 2010
Location: Alberta, CAN
Posts: 3752

Well you don't look anything like the person in your avi!

And you're not fat! I'm sure it's just water retention...

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

water and doughnut retention! The bloat helps me squat though

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VTBalla34
Level 5

Join date: Mar 2009
Location: District of Columbia, USA
Posts: 7534

scottkoscielniak wrote:
water and doughnut retention! The bloat helps me squat though


"its not a gut, its a squat muscle"
--VTBalla34

One of my more memorable quotes.

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scottkoscielniak
Level

Join date: Oct 2011
Location: Maryland, USA
Posts: 500

I agree it is memorable

deadlifted today set a pr at 520



need to chalk up next time felt hand slipping.

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