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Personal Journals discussion on Next stop 100% RAW worlds, within the Members Section; March 28th Worked up to a 1RM flat bench press 345 ( this is a PR by 15lbs for flat ...


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Old 03-28-2009, 04:11 PM   #511
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March 28th

Worked up to a 1RM flat bench press
345 ( this is a PR by 15lbs for flat bench)

DB Shoulder Press 3x8 with 80's

Incline Press 3x8 @185

Dips with 36lb chains 3x8

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Old 03-29-2009, 10:59 AM   #512
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Shit, you're going to dominate that meet when you get there!

Dubs
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Old 03-30-2009, 04:20 PM   #513
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March 30th

Deadlift

worked up to a 1RM - 500lbs ! ( PR )
the only issue is when I got about 1/4 of the way up my grip let go so I stopped. Grapped my straps and re-started it and locked out - This was done with briefs and straps.

Now I know my grip is the weak part so this is what I will be focusing on within the weeks to come.

Also did Knee high pulls.

550 x 3 ( no straps )
585 x 3 ( no straps )
635 x 1 ( no straps )

Pull-Thru's 1x12 @ 140.

This was my last day of this program. I feel great with the numbers I hit and will use these numbers for my next program ( a 9 week West Side ). I will take the rest of the week off and start this on Monday April 6th

Cardio and some accessory work this week , but nothing heavy.
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Old 03-30-2009, 04:33 PM   #514
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Once again Nice friggin pulls!!!
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Old 03-30-2009, 04:50 PM   #515
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Thanks , brotha.

Still have lot's of work to do before July .
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Old 03-30-2009, 06:19 PM   #516
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Doing lockouts and farmers walk helped my grip tremendously. How do you like deadlifting equipped? Will you wear a suit when you compete?
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Old 03-30-2009, 07:41 PM   #517
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I think I will just use breifs when I compete. I don't have a proper deadlifting suit or the money for one right now.

Lockouts and High Rep DB rows (20-30)is what I will focus on for my grip . I will through in some farmer walks or Lunges too.
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Old 04-02-2009, 05:11 PM   #518
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April 2nd

Was going to start my new program today , but then I thought about how the rest of the week would play out , so I thought against it.

Worked on some weak points today.

DB one arm rows 2x25 with 55 lbs
Close Grip Pull ups 2x10
Wide Grip Pull Ups 2x6
Farmer Walks 2 laps around the gym with 100's
Static Holds with 405 and 495
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Old 04-02-2009, 06:49 PM   #519
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Looks like a fun little workout. I bet your grip got a good working over.
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Old 04-06-2009, 10:07 PM   #520
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Sure did !

April 6th

High Box Squat ( not sure on the hight , but after watching the video it's higher than I thought. I will be bringing in my box from now on and I wont use the bench anymore.

Worked up to a 1RM for 605 ( knee wraps and briefts only )

GHR = 3x15
Good Mornings = 3x15 with 135
Abs ( decline situps ) = 3x15
Few things I noticed.
1) My shoes suck !
2) I didn't sit back enough ( will drop the weight and start that )
3) I was pushing off with my toes instead of my heals. My partner kept telling me heals , heals so I would make the switch mid lift.

However this was a big PR for me and it's good to get the feel for the weight. I will be shooting for this weight at my first meet so I want to make sure I get deep enough. I will drop the weight for my ME work and take the next 3 months to work back up.
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