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  #121  
Old 01-11-2009, 07:44 PM
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congrats man....now prep for the next one

was the bench paused or touch and go?
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http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #122  
Old 01-11-2009, 10:15 PM
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congrats on the prs. Now you have something to look forward for your next comp.
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  #123  
Old 01-12-2009, 03:53 PM
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Quote:
Originally Posted by HardCory View Post
It's great that you've taken a little wisdom away from this, which in turn will fuel your training, knowing a little more than you knew yesterday. Congrats and good luck with your future ventures.
Thanks HardCory, and I am totally fueled for my training, it's a new day!

Quote:
Originally Posted by misterjaydubyoo View Post
congrats man....now prep for the next one

was the bench paused or touch and go?
No doubt, I will be ready if I do another. I will definitely switch up a few things.

Paused

Quote:
Originally Posted by superbilt View Post
congrats on the prs. Now you have something to look forward for your next comp.
Just one PR at the contest, on bench....although, I recently added another PR....more on that to come
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  #124  
Old 01-12-2009, 04:21 PM
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This is me about to do 275 (125kg), I think, it could also be the 250, not sure.



3 guys in the 198 class; 2nd from left, 4th from left and Me in the green shirt and trademark red winter hat (3rd from right).

Louis Eleuteri is the guy in the middle. The old guy on the right is a 73 year old named Leroy. He started lifting at 67! And he set the American record for the ADAU in the deadlift and bench for that age group! He was awesome to watch. He guy next to me in the light blue shirt was the best deadlifter with a 600 pound pull.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #125  
Old 01-12-2009, 04:29 PM
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http://www.youtube.com/watch?v=NuygiMYlkn4

This is embarassing, but hey, I can't pretend everyday is a good day!
First thing you will notice is my bald spot, ha, ha.

0-26 seconds: Me benching 270. Believe it or not, 275 went up much easier but I don't have it on video because my camcorder was low on battery and I wanted to tape the deadlift. My arms didn't shake on 275, I just blasted it up.

I really focused on my form for 275 and went faster on the negative which saved some energy for the positive. You can see in the video that I brought the bar down painfully slow on the 270.

27-40 seconds: Me deadlifting 385 with crappy form (bar away from my shins and my grip was off as the one side comes up first)

41-56 seconds: Me failing at 401.5 or 407. You can here my 8 year old say "go, go, go" and then my wife say "ahhhh" when I miss. My hips shot straight up.

57-1:12 seconds: I believe most will agree, that this attempt, whether it was 401.5 or 407, went up faster than my 385! And with better form, I kept the bar even and right along my shins. It felt better than all warmups and the first two attempts.

And you get to see Daddy's #1 fan, my 4 year old jumping up and down for this one!
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-12-2009 at 06:28 PM.
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  #126  
Old 01-12-2009, 06:10 PM
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Saturday was the contest and Sunday I was feeling major soreness in my traps, lower back, and gluts!

But I was angry with myself for sucking at the deadlift, so I decided to smash my squat PR.....but I wanted to really proved something to myself, so I went through the first Smolov workout BEFORE attempting my max.

195 3x8 (3 sets of 8) -> may not seem like much to some, but this was 70% of my old Max of 280lb so it wasn't exactly light for me
210 1x5
220 2x2
240 1x1

This was the workout, then I went 270x1, 290x1 for a 10lb PR and 303x1 for a 23lb PR with sore gluts and back!!!! I was geeked!

EDIT: Note on the Squat PR, I use a 11.5 inch milk crate as reference for my squat PR's to make sure I get below parrallel. I go 'til I feel my butt just tap the crate.

In between squat sets I through in bodyweight dips for 10 reps and lat pulldowns for 10 reps. Did 5 sets each for dips and pulldowns.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-13-2009 at 03:19 PM.
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  #127  
Old 01-12-2009, 06:15 PM
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great job Commander...don't get down on yourself...that last deadlift shot up like a rocket
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  #128  
Old 01-12-2009, 06:31 PM
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Quote:
Originally Posted by will-work4andro View Post
great job Commander...don't get down on yourself...that last deadlift shot up like a rocket
Thank you for the kind words, I was down until Sunday evening when I smashed my squat PR, that got my spirits back up!

Glad you agree, I definitely felt good on that last deadlift.

The other thing that "shot up like a rocket" was my 4 year old, I could watch that video forever just to see his head go up and down on the screen shouting "Daddy!"
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #129  
Old 01-12-2009, 06:35 PM
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Quote:
Originally Posted by Commander View Post
Thank you for the kind words, I was down until Sunday evening when I smashed my squat PR, that got my spirits back up!

Glad you agree, I definitely felt good on that last deadlift.

The other thing that "shot up like a rocket" was my 4 year old, I could watch that video forever just to see his head go up and down on the screen shouting "Daddy!"
he's your biggest fan...you should feel blessed
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The"Outwork" mindset changed my entire life, perhaps it can help you as well

Muscle Hypertrophy occurs independent of exercise intensity
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  #130  
Old 01-12-2009, 07:22 PM
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believe me I do
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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