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tom63
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Join date: Dec 2004
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Posts: 5083

2/2/12 three bd close grip 185 x 6,6,6
Band pull aparts minis x 15,15,15
Is,ys,ts 10 x 15,15,15. Tate presses 35 x 15, five sets
Leg raise knees bent x 12,12,12 legs st x 9,9,9

2/7/12 warmup , 45 x 8,8 155 x 2, 205 x 2 , 265,315,375,425,485 x 1, 570 x 2, rep pr
Speed dls 465 x 3,3,3,3,3 ninety seconds rest
Yates rows 175 x 5,5,5. Shrug 430 x 12,12,12
Band resisted clamshells two short bands x 12,12,12
Reverse hyper done 4-1-4 tempo 50 x 6,6,6
Spread eagle situps. 25 x 6,6,6

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tom63
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Join date: Dec 2004
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Just did a deload week, not a big deal. Starting regular week tomorrow.
Been doing band dislocations and it's been helping my shoulders a lot. I've also added in bodyweight squats for my sore adductors , bands around the knees. That also has been helping.

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tom63
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Join date: Dec 2004
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2/21/12/. ;45 x 15 add 2 bd 135,185,225,225 x 8.
Done raw, paused. Shoulder better to some degree.
Shoulder box 20 x 10,10,10,10
Reverse grip two bd 155 x 10,10
Hammer curl 60 x 10,10
Band pull aparts minis x 15,15,15,15
Iso prone abs one minute each set was listed , I did two sets ninety seconds

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tom63
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Join date: Dec 2004
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2/21/12/. ;45 x 15 add 2 bd 135,185,225,225 x 8.
Done raw, paused. Shoulder better to some degree.
Shoulder box 20 x 10,10,10,10
Reverse grip two bd 155 x 10,10
Hammer curl 60 x 10,10
Band pull aparts minis x 15,15,15,15
Iso prone abs one minute each set was listed , I did two sets ninety seconds

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tom63
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Join date: Dec 2004
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2/23/12
Ssb squats warmup, put on briefs 82 x 6,6
132 , 192,242,282,332 x 2 use belt here, 397,457 x 2 used light wraps
Ssb squats speed against minis 282 x 2, 5 sets rested 30-60 seconds
Olympic pause squats 330 x 3,3
Barbell hip thrusts 250 x 6,6,6 ghr w minis x 12,12,12,12
Single leg glute bridges 25 x 15,15,15 each leg
Suitcase dls, tricep on right cramped bad first ramp, bagged these
Plate twists 25 x 10,10,10

2/25/12
Three bd close grip 45,135,190 x 6,6,6
Mini bands pull aparts x 15,15,15
Is,ys,ts 10 x 15,15,15 incline tricep ext 30 x 15,15,15,15,15
Leg raise bent x 12,12,12. St x 9,9,9

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tom63
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Join date: Dec 2004
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2/28/12. Dl 45 x 6,6 155 x 3, 205 x 2, 265,315,365,415,485 x 1
585 x 2, rep pr.
Pulls against chains 400,460 + 140 x 1
Speed dl 480, two minutes rest x 3,3,3,3,1. I was shut down . Nothing left.
Incline db rows 65 x 9,9,9
Shrugs 440 x 12,12,12
Reverse hyper done 4-1-4 50 x 6,6,6
Spread eagle situp 25 x 6,6,6

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tom63
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Join date: Dec 2004
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2/28/12. Dl 45 x 6,6 155 x 3, 205 x 2, 265,315,365,415,485 x 1
585 x 2, rep pr.
Pulls against chains 400,460 + 140 x 1
Speed dl 480, two minutes rest x 3,3,3,3,1. I was shut down . Nothing left.
Incline db rows 65 x 9,9,9
Shrugs 440 x 12,12,12
Reverse hyper done 4-1-4 50 x 6,6,6
Spread eagle situp 25 x 6,6,6

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tom63
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Join date: Dec 2004
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2/28/12. Dl 45 x 6,6 155 x 3, 205 x 2, 265,315,365,415,485 x 1
585 x 2, rep pr.
Pulls against chains 400,460 + 140 x 1
Speed dl 480, two minutes rest x 3,3,3,3,1. I was shut down . Nothing left.
Incline db rows 65 x 9,9,9
Shrugs 440 x 12,12,12
Reverse hyper done 4-1-4 50 x 6,6,6
Spread eagle situp 25 x 6,6,6

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tom63
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https://fbcdn-video-a.akamaihd...

Here's the 585 x 2.

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gorangers0525
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Join date: Nov 2011
Location: New York, USA
Posts: 502

^ Very nice pull. Those speed deadlifts with 480 seem killer too.

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tom63
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Thanks .They were horrible . Nothing speedy about them the last three sets . But it's the trying to be fast that's important.

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koubanator
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Join date: Jul 2011
Location: Montana, USA
Posts: 540

Looking good man. Have a meet coming up anytime soon?

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tom63
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Join date: Dec 2004
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4/28/12 at ironsport gym. Dl only. My shoulders have to be babied so I'm light upper body and ssb squats only.
Thanks .

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tom63
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3/1/12 Two bd. warmup , 45 x 15, add in two bd 135,185,230 x 8,8 raw, paused

I'm slowly ramping up the weight . 5 lbs a week and to see if the shoulders are ok.
Shoulder box 20 x 10, 4 sets
Reverse grip bench 155 x 10,10
Hammer curl 60 x 10,10
Mini band pull aparts x 15, 4 sets
iso prone abs. X 1,1,1 minute each set.

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tom63
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Join date: Dec 2004
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3/1/12 Two bd. warmup , 45 x 15, add in two bd 135,185,230 x 8,8 raw, paused

I'm slowly ramping up the weight . 5 lbs a week and to see if the shoulders are ok.
Shoulder box 20 x 10, 4 sets
Reverse grip bench 155 x 10,10
Hammer curl 60 x 10,10
Mini band pull aparts x 15, 4 sets
iso prone abs. X 1,1,1 minute each set.

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tom63
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3/6/12. Safety squat bar warmup then add briefs . I'm using them to help protect my adductors . They're a pair of size 46 metals, fairly loose fwiw. 82,82 x 6, 132,172,212,262 x 2, add belt 312 x 2, 352 x 1 , add knee wraps 392,462 x 2 easy. I added in the wraps because of my left knee. I was repeatedly straining it on heavy lifts. Things are great now with the briefs and wraps.

Speed squat w doubled minis, 90 secs rest 290 x 2,2,2,2
Paused Olympic squats 340 x 2,2
Barbell hip thrusts 260 x 6,6,6
Ghr w minis x 12,12,12,12
Glute bridge single leg 25 x 15,15,15
Suitcase dl 200 x 5,5,5
Plate twists 25 x 10,10,10

Deadlift fun on Friday .

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tom63
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Join date: Dec 2004
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3/6/12. Safety squat bar warmup then add briefs . I'm using them to help protect my adductors . They're a pair of size 46 metals, fairly loose fwiw. 82,82 x 6, 132,172,212,262 x 2, add belt 312 x 2, 352 x 1 , add knee wraps 392,462 x 2 easy. I added in the wraps because of my left knee. I was repeatedly straining it on heavy lifts. Things are great now with the briefs and wraps.

Speed squat w doubled minis, 90 secs rest 290 x 2,2,2,2
Paused Olympic squats 340 x 2,2
Barbell hip thrusts 260 x 6,6,6
Ghr w minis x 12,12,12,12
Glute bridge single leg 25 x 15,15,15
Suitcase dl 200 x 5,5,5
Plate twists 25 x 10,10,10

Deadlift fun on Friday .

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tom63
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This was my 600 done last Friday the 9th. I'll update my log tomorrow. was supposed to be adouble. but felt drained after it. not tired, but like the power ran out or something. I worked up to this weight, bagged the rest, then did light upper body Thursday.

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tom63
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Join date: Dec 2004
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Dammit, I meant to put the deadlift up. here it is. 610 is scheduled for this week.

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tom63
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3/9/12 deadlift 45 x 6,6 135, 185, 225 x 2 , 275,315,365,425,500,600 x 1. Was supposed to be two but I was very flat . Stopped here. Just a bad day.
3/15/12 Two bd 45 x 15, add bds 135,185,235 x 8,8 paused
Shoulder box 25 x 6,7,8
Reverse grip bp two bd 155 x 10,10
Hammer curls 60 x 10,10
Band pull aparts minis x 15,15,15,15
Iso prone abs 1 min, three sets

3/18/12
82,82 x 6, 132 x 3 , 192,242 x 2, 282,352,402,472 x 1. Added wraps last two sets.
Speed squats against doubled minis 300 x 2,2,2 90 seconds rest.
Paused oly sq. 352 x 2,2
All sets done with the safety squat bar
Hip thrust 270 x 12,12,12
Ghr w minis x 12,12,12,12
Single leg glute bridges 25 x 15,15,15
Plate twists 25 x 10,10,10

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tom63
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This is my 472 safety squat. I'm using wraps for my top two sets now relatively loose and using loose metal briefs. It's been helping my banged up left knee and groin issues.
My buddy shot this from eye level, he's 6'3" btw. He was also on our power rack platform which is two inches high.

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tom63
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Join date: Dec 2004
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3/22/12 dl warmup. 45,45 x 6 , 155 x 3 , 205 x 2, 265,315,375,465,555,610 x 1***
Pr
Dl with 140 lbs chains. 420,480 x 1
Speed dl two minutes rest 495 x 3,3,3,3. This was tough .
Incline db row. 65 x 15,15,15
Shrug 455 x 2,1, I just quit . My traps were trashed from the dls and my hands were shot.
Last year when I pulled 600 I did 8 reps at 500+.
This workout I did 16 reps at 495 and up counting the chain dls.
Band clamshells 2 shorts x 12,12,12
Reverse hyper 50 x 6,6,6. Done 4-1-4 tempo
Spread eagle situp 25 x 6,6,6.
Today was very tough . Weight was 205 post workout , 6.5 lbs heavy 36 days out.

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tom63
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This is the 610.

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tom63
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Join date: Dec 2004
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The meet is Saturday. I'm at weight now, just have to see how it goes. My back was banged up after the last workout I posted. I did a deload, rehabbed it, then did the next week. I worked up to an easy 560 opener last week. I'm lifting deadlift only in the Ironsport meet this weekend.

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mlekava000
Level 1

Join date: Aug 2010
Location: Washington, USA
Posts: 334

Ha - I may be a spectator there cause my wife is busy so I got nothing else to do. If I recognize you Ill say "Hi". I did my first meet at Iron Sport in November - awesome place - you'll have a blast. It was also organized by Kate Baird who is organizing this meet - nice lady. Stevey P is a class act!

Good luck!

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