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Personal Journals discussion on Next stop 100% RAW worlds, within the Members Section; Sept 26th ( 0500 ) DE Bench Speed Bench with Green Bands ( 50-75lbs per side ) Worked up to ...


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Old 04-26-2009, 05:33 AM   #541
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Sept 26th ( 0500 )

DE Bench

Speed Bench with Green Bands ( 50-75lbs per side )

Worked up to 185 + G for 2x3 . I just wasn't feeling the speed , maybe to early in the morning and too stiff , so I dropped the weight down to 135 plus the green bands to finish off ( 6 sets of 3 ). Speed was alot faster with this lower weight.

Seated DB Hammer Press : 95lb DB for 12 , 12, 10

Plate Raise 2x8 with 35lb

Tricep Pushdown 2x12 with 140
Lying DB extensions 2x10 with 30's

Low Cable Rear Raises 3x12 with 25

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Old 04-27-2009, 06:15 AM   #542
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Sept 27th - 0500
ME Bench


DELOAD WEEK !!!

Low Box Squats 3x8 @ 225 , 275 , 315 ( all weights were light )
Stiff Legged Deadlifts 3x8 @ 225 - Treated these as speed deads , only went down to my shins really felt it in my glute/hams
Pull Throughs ( speed ) 3x10 @ 120 - Done fast , full range.

Lower Back was PUMPED ! Had to stop a few times on my way to work to get out and stretch.

Going to do some Banded Good Mornigs and some ab work later on in the day.

Being a deload week instead of doing nothing I still wanted to get in some work , just lowered the weights and increased the rep range for a ME day.
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Old 04-27-2009, 03:25 PM   #543
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315x8 on deload week... Shit ya!

Dubs
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Old 04-27-2009, 05:04 PM   #544
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I was amazed at how light it felt, could have gotten 20 forsure.

Last edited by TALO; 04-28-2009 at 05:46 AM..
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Old 04-28-2009, 05:20 AM   #545
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Remind me again...how far out are you from your meet?
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Old 04-28-2009, 05:47 AM   #546
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I just found out the other day that the date they have picked ( but not set in stone ) is July 25th - SO a good 3 months - 2.5 of heavy training.

My weight as of yesterday morning was 107.2kg . I am hoping to compete in the under 100kg , but if that dosen't happen I wont beat myself up over it. My weight hasn't change much at all over the past few months - 5lbs +-
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Old 04-28-2009, 11:01 AM   #547
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Very cool.
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Old 04-28-2009, 01:05 PM   #548
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Extremely cool.
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Old 04-28-2009, 03:41 PM   #549
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Yeah , I can't wait.

I'm shooting for a 1500 total ( low , but do-able).

I've got to get in and get my elbow looked at - Made an apointment for acupunture but I wont get in until May 17th ----- LONG TIME !!! Might have to go to the city before that.

My bench is holding my numbers down .
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Old 04-29-2009, 10:06 AM   #550
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April 29th

ME Bench - Deload!

Decline press 3x10@185
Lat pull down 3x12@150
Tricep push down 3x20@50
BB curls 3x15@50+bar

Fast,easy workout.
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