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Veteran
Posts: 219
| Monday 8/10
Ed Coan day 1, week 5
Bench
5x320
5x320
Close Grip
5x280
5x280
Incline
5x265
5x265
Followed by... 2 pullups!
Tuesday 8/11
Squat
2x275
3x315 add belt
3x335
3x355
3x375
2x405
1x425, cut a bit high
5 reps SLDL, 5 reps snatch grip DL, 2 sets @ 185
I did a few minutes on the elliptical and stretched a bit before I hit the squats and getting closer to depth was a lot easier than Friday. I felt good enough to go into the 400's for the first time in probably 3 months.
http://www.youtube.com/watch?v=yhv_x2pRck8 Yesterday's Bench
http://www.youtube.com/watch?v=IpYECol8Pzg Today's Squat |
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Extreme Veteran
Posts: 478
Location: South Carolina | oh lord now it is official! even on video too! shit son...how is the back? Work on arching your back more during your squats and pushing your knees out...your belly looks great in the belt...also too try to decrease how many steps out you are taking
Edited by GordonL 2009-08-11 10:08 PM
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Elite Veteran
Posts: 786
| Where's the rest of your log?
Happy Birthday! |
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Veteran
Posts: 219
| Fine, here it is.
Thursday 8/13
Concrete work all day. Suck.
Then Ed Coan day 2, week 5
Bench
2 sets of 10 @ 245
Friday 8/14
Box Squat (~14"
6 sets of 2 @ 315 with 60ish seconds rest
Abs |
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Elite Veteran
Posts: 786
| Dear Link,
Where are your accessories?
Love,
Your favorite sister |
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Veteran
Posts: 219
| Dear sister,
You can see that I did 2 pullups one day, followed by SLDL and Snatch Grip the next day, then I did concrete work all day before the light bench workout, and did some tricep stuff after, even though I didn't want to. You will notice that my box squats were followed by Abs, which made them very sad.
Monday 8/17
Bench
5x335
5x335
Closer Grip
5x295
5x295
Incline
5x275
5x275
I challenge SMR!
Finished off with Lat pulls. So there's another accessory.
http://www.youtube.com/watch?v=tVDbCcdYnOo
Wasn't setting up very well today, but it all still went up. |
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Extreme Veteran
Posts: 478
Location: South Carolina | glad to see the bench is moving...cant wait to compete against you at RAW Unity...I will out bench you |
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Elite Veteran
Posts: 786
| Why do you always look like you have so much trouble getting onto and off of the bench? |
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Veteran
Posts: 219
| Because I'm fat, and doing a situp makes a funny pain shoot down my leg.. so I pull myself up with the front of the cage!
Tuesday 8/18
Squat
Worked up to a bunch of singles at 365, I was super tight and couldn't keep my knees out and hit depth without a massive struggle.
Thursday 8/20
Bench
10x245
15x245
Seated Front Military
5x185
3x205
3x225
1x255
10x135 behind head
Lat pulls, DB Front raises and lateral raises to finish it off.
Back to school with the bench that is not sucky, and my training partner, so I'm excited. |
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Elite Veteran
Posts: 786
| You forgot your leg accessories.
Maybe you should stop being fat so you can do a situp.
Even SMR can do a situp. |
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Extreme Veteran
Posts: 478
Location: South Carolina | its the sciatica fatty...when i sit up off the bench it shoots too...strengthening your core and abs or that thing you call a belly will help |
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Extreme Veteran
Posts: 387
| its a lot harder to get off the bench in a shirt. I misfired a few times last night
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Veteran
Posts: 219
| Monday 8/24
Ed Coan week 7
Bench
3x345
3x345
Close Grip
5x305
5x305
Incline
5x285
5x285
The benches were suppposed to be 5's. I did not get 5. I couldn't even do 4. Yet somehow I managed to get the last 4 sets.. Not a good day, 345 shouldn't be a heavy weight. |
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Veteran
Posts: 219
| Tuesday 8/25
Squat
2x315
1x365
1x405
1x435
Hamstring curls, abs |
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Veteran
Posts: 219
| Thursday 8/27
Bench
10x250
10x250
Military, Seated
10x135, 5 in front, 5 behind
6x185, 3 in front, 3 behind
2x225 1 each
Standing DB Military
10x55's
Seated DB Military
8x75's
Lat Pulls |
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Elite Veteran
Posts: 786
| You forgot rows to failure. |
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Extreme Veteran
Posts: 478
Location: South Carolina | hamstring curls? dont work those hams too hard there buddy.. |
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Veteran
Posts: 219
| Oh yes, spotted random guy who told me to make him do 5 more reps after he failed. I assumed I'd be slightly assissting him. After completely rowing three off his chest, I racked it for him. Better? |
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Veteran
Posts: 219
| Friday 8/28
Squat
8 sets of 3 @ 315 |
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Elite Veteran
Posts: 786
| You forgot accessories again. |
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Extreme Veteran
Posts: 387
| His hamstrings are still beat from the hamstring curls |
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Veteran
Posts: 219
| I don't like accessories! |
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Extreme Veteran
Posts: 478
Location: South Carolina | accessories dont like you...can you bench 400 yet? I mean you bench 3x a week...when I was your age....... |
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Veteran
Posts: 219
| Monday 8/31
Ed Coan week 8
Bench
360x3
360x2.5, felt like I had it
Close Grip
320x3
320x3
Incline
305x3
305x3
I got the first set of 3 on bench fairly easily, the 2nd set I felt like I had it but I couldn't finish the 3rd rep.
I hit the catch with the first rep on the first set of incline and touched too low to try to compensate on the next rep so it was ugly, but the 2nd set of incline was easy.
http://www.youtube.com/watch?v=AESX6k3FvzE Here's the video. |
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Expert
Posts: 1993
| haha, your bench looks like Becky's! Maybe the flare the arms and use all shoulders thing is genetic. |
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Becky's Brother's Log
