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Next stop 100% RAW worlds
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04-26-2009, 05:33 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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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04-27-2009, 06:15 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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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04-27-2009, 03:25 PM
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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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315x8 on deload week... Shit ya!
Dubs
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04-27-2009, 05:04 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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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04-28-2009, 05:20 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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Remind me again...how far out are you from your meet?
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04-28-2009, 05:47 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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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04-28-2009, 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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Very cool.
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04-28-2009, 01:05 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Extremely cool.
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04-28-2009, 03:41 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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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04-29-2009, 10:06 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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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