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Beached Whale Chronicles
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02-15-2009, 11:00 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Spring 2009 Training
Mesocycle 5 - Week 4
Squat Day
Beginning Thoughts:
I haven't eaten much today... Workout:
Medicine Ball Tosses:
12 lbs x 15 reps x 3 sets
Front Squat Doubles:
275 lbs x 2 reps
275 lbs x 2 reps
295 lbs x 1 rep
315 lbs x Fail
Good stuff  315 failure was due to weight slipping....very stupid excuse.
SSB Good Mornings:
295 lbs x 3 reps
315 lbs x 3 reps
335 lbs x 3 reps
Glute Ham Raises:
BW x 8 reps x 4 sets
Chin-ups:
BW x 5 reps x 3 sets
Very lazy..
Medicine Ball Tosses:
12 lbs x 15 reps x 3 sets Videos:
Front Squats & Good Mornings:
Overall Impression:
Good stuff. I aim to hit 315 next round...
__________________
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02-16-2009, 07:41 AM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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very nice dude.
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02-16-2009, 09:34 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Holy shiza you're moving some big weight these days. Excellent work!
IW
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02-16-2009, 11:01 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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How are you liking those knee sleeves? You've probably already said, but I'm feeling lazy. Where did you get them?
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02-16-2009, 12:42 PM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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295 front squat looked really heavy 
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02-17-2009, 09:06 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Spring 2009 Training
Mesocycle 5 - Week 4
Press Day
Beginning Thoughts:
I was really amped for this workout....What a mistake. Workout:
Elastic Band Punches:
12 reps x 3 sets
Press Singles:
175 lbs x 1 rep
185 lbs x 1 rep
185 lbs x fail
I tweaked my neck (or trap depending on how technical y'all wanna get) REALLY bad on the 185 set. Fuck....
Special Bar Pull-ups:
BW x 6 reps x 4 sets
This did not help the injured neck one tiny bit.
Push-ups:
BW x 15 reps x 1 set
Inverted Rows:
BW x 12 reps x 1 set
Elastic Band Punches:
12 reps x 3 sets Videos:
Nothing special.. Overall Impression:
I am gonna ice/heat my neck....I hope it heals by Thursday.
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02-17-2009, 09:10 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Quote:
Originally Posted by Pitysister
very nice dude.
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Thanks, bro
Quote:
Originally Posted by iron_worker
Holy shiza you're moving some big weight these days. Excellent work!
IW
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hahha...thanks, IW. Slow and steady...
Quote:
Originally Posted by Ross86
How are you liking those knee sleeves? You've probably already said, but I'm feeling lazy. Where did you get them?
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They're APT's knee sleeves. They're great - I love them.
Quote:
Originally Posted by Kane
295 front squat looked really heavy |
You should've seen 315...I sunk like a rock dropped in water 
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02-20-2009, 06:17 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Spring 2009 Training
Mesocycle 6 - Week 1
Deadlift Day
Beginning Thoughts:
Weighed in yesterday. 198 lbs. That's 7 lbs less than 4 weeks ago. Good stuff. This is yesterday's workout... Workout:
Medicine Ball Twists:
12 lbs x 12 reps x 3 sets
Deficit Deadlifts:
355 lbs x 3 reps
365 lbs x 3 reps
375 lbs x 3 reps
365 lbs x 3 reps
Pretty hard.
One Legged Box Squats:
Low Box: BW x 6 reps x 3 sets
High Box: BW x 10 reps x 2 sets
I hate this exercise!
Pull-ups:
BW x 7 reps x 2 sets
Dumbbell Rows:
90 lbs x 8 reps x 2 sets
Medicine Ball Twists:
12 lbs x 12 reps x 3 sets Videos:
Deadlifts:
Overall Impression:
Neck is 99% healed. I'll get it massaged tonight again and I think the balm has been helping a lot.
Have a good weekend, everyone. Thanks for reading
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02-20-2009, 07:39 AM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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You only hate pistols because you're using a box, everyone wants to do the full ROM.
I guarantee that once you move to full range with strong form you will love them.
Oh yeah I forgot to mention lol, Nice deadlifting.
__________________
"Pain don't hurt" - Dalton
"NO, this is my squat rack. Go get your own!"
"Damn that's shit heavy" - Wolf
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Last edited by Kane; 02-20-2009 at 08:24 AM.
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02-20-2009, 08:20 AM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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you are getting some solid work in sir. i love it.
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