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Author Topic: Training Log  (Read 5001 times)

Offline Versatile Strength

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Re: Training Log
« Reply #16 on: Nov 10, 2009, 04:11 PM »
Rack Pulls (below knee)
up to 585x1
405 +45lbs of chain 2x5
Olympic Style Back Squat
warm-up sets then 136kg 6x2
1a Single Leg Isometric Deadlift 4x8sec each leg 135lbs
1b Mini-band lateral walks 4x4trips (10 steps up/back)
Band Stretch Series
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Offline Versatile Strength

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Re: Training Log
« Reply #17 on: Nov 15, 2009, 06:07 PM »
Yesterday lift at Bloom:
Sumo Dead
135x3 225x3 313x1 403x1 453x1 Added Belt
493x1 543x1 583x1
313+40lbs of chain 3x2
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Offline Versatile Strength

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Re: Training Log
« Reply #18 on: Nov 16, 2009, 05:17 PM »
Squat Clean
60kgx3 70kgx3
80kgx3 90kgx1
100kgx1 110kgx1 115kgx1
120kgx1 125kgx1
Power Clean from floor
80kgx5 85kgx3x5 (last set between 1.3-1.12 m/s)
Front Squat
85kgx2 90kgx2 110kgx1
120kgx6x2 130kgx1 140kgx1
GHR 5x8
H Knee Raise w/ Chain 3x15
EQI GHR 6x30sec 10kg bumper
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Offline Versatile Strength

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Re: Training Log
« Reply #19 on: Nov 17, 2009, 04:30 PM »
Box Squat
135x3 225x3 275x1
315x1 365x1 405x1 420x1
Sumo Dead
135x3 225x3 315x1 405x1
455x1 500x2x1 (2 singles)
BB Bulgarian Split Squat
135x5 185x3x5 each leg
1a Clapping Pull-up 5x3
1b Weighted Plank 5x30sec 25kg
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Offline Versatile Strength

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Re: Training Log
« Reply #20 on: Dec 01, 2009, 08:07 PM »
Long time since last post
Sumo Dead
Warm-up then
405x1 495x1 545x1 590x1 (little hitch at top but Raw PR)
405x3x1
Box Squat up to 365x1 315x5
RDL up to 365x5
1a 15sec GHR iso w/ 10kg then x10 reps 3x
1b Wide Stance Good AM 3x8
2a Banded H Leg Riase ISo Hold 4x20 sec
2b Abs w/ Twist 4x10each
EQI GHR 3x1 min
3a Banded TKE 3x10 each
3b Banded Hip Flexor 3x10 each
Banded TKE Iso Hold 3x1min
Foam Rollin
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Offline Versatile Strength

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Re: Training Log
« Reply #21 on: Dec 02, 2009, 05:09 PM »
Clean & Jerk up to 120kgx1 then 105kgx3x1
Clean Pulls 140kg 6x2
ISO Sumo
135x25sec 185x25sec
225x25sec 275x25sec
1a Iso BB Curl (90 degree arm action) 5x25sec 65lbs
1b Band Iso Ext 5x25sec
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Offline Versatile Strength

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Re: Training Log
« Reply #22 on: Dec 13, 2009, 05:40 AM »
First powerlifting meet I competed in was yesterday. I was in the open 242 raw class. It was a non-sanctioned push/pull in Canton/OH. Bench I opened at 250x1 felt smooth. Then went 280x1 not bad. Tried for 300 but missed. Deadlift I opened at 550x1 and smoked the rep. Second attempt was 590x1 and this one felt great as well. Third attempt went 600x1 (PR). This was a grind and I was having trouble getting my shoulders back but lock it out and two whites beat one red. Totaled 880 and took third in the open 242 raw. Great time. Congratulations to Todd Hamer for taking 1st in the 181 equiped and winning best equiped lifter. Also Big Kev for taking 1st in the 275 equiped.
Today:
Light cardio and BB Complexes
Tomorrow start preparing for an Olympic meet in one month in Pittsburgh.
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Offline Versatile Strength

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Re: Training Log
« Reply #23 on: Dec 13, 2009, 01:45 PM »
Warm-up
Erg Rowing 1x5min
Band Hip flexor 2x6 each
Foam Roll
Erg Rowing 1x5min
Band TKE 2x8 each
Band Stretch Variations

Muscle Snatch 4x3 40kg
Squat Snatch from Floor
40kgx2 50kgx2 60kgx2 70kgx2x2
1a Good AM/B Squat hybrid 5x8 135
1b Fat Grip Hanging Knee Raise 5x10

Cool-down
EQI GHRx1min
ISO Rev Hyperx1min
Erg Rowingx5min
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