Big Bear: Cant hold me down forever - Page 94 - ABCbodybuilding

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  #931  
Old 03-06-2013, 02:57 PM
bigbear6708 bigbear6708 is offline
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Thanks Commander,

This is definately the Change of pace I needed, that still allows me to do the big lifts. Ill tell you, with the metabolic conditioning done at the end of the heavy lifting, I am getting into great shape.

I have been sick the past 2 days, so NO gym for me. was finally able to do some ladder intervals this morning for PT, will try to hit the gym up again tomorrow after I get a full day of nutrition in me.
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  #932  
Old 03-10-2013, 01:06 AM
bigbear6708 bigbear6708 is offline
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Max day...its been a while!

Powerclean: 205
Squat: 425
Bench: 255
DL: 525

Not bad, All my lifts are very similiar to my final numbers at my last PL meet. I hvent been really training for power lifting in a while, so Ill take it. Ran my gym session just like a meet. once warmed up, I gave myself 3 attempts, only difference, I did this in about 1:15, not a day..LOL
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  #933  
Old 03-11-2013, 11:40 AM
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Good to know you are maintaining strength.
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With God's help...Mens sana in corpore sano
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  #934  
Old 03-12-2013, 06:13 PM
bigbear6708 bigbear6708 is offline
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Monday
PT: 4.25 mile run, slow pace..exercise stations added as well
Gym: circuit, 10 pullups, 15 kb swings, 3 burpee broad jumps x 5 (still recovering from max day)

Tuesday:
PT: various ab/cardio style exercises
GYM: Deadlift 5 rep max, 405 lbs. (left belt in the truck, worked on explosive and form)
-1 arm DB snatch (75x10, 4 sets)
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  #935  
Old 03-13-2013, 03:36 PM
bigbear6708 bigbear6708 is offline
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Weds:
PT: 1/4 mile hill intervals

No gym today
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  #936  
Old 03-19-2013, 09:35 PM
bigbear6708 bigbear6708 is offline
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forgot what I did in gym end of last week! haha

Monday: No PT
GYM: Squat 7RM (330 lbs)
Push Press 1RM (200)
---
5 rounds
155 Pushpress x 4 reps
6 lateral bar hops
20 yd shuttle sprint

Tuesday:
PT: 5 mile run
GYM: Halting Deadlift 8 RM (355), pretty tough lift!
25lb weighted chins/pullups/chins/pullups (7,6,5,5)
S/S
5 36" Box jumps
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  #937  
Old 03-21-2013, 06:14 PM
bigbear6708 bigbear6708 is offline
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Weds:

PT:
Upper body circuits

Thursday:
PT: Ruck March, 8 miles in 2 hrs, 55lbs in pack

GYM:
Overhead Squat 2RM (115 lbs, yes I suck at the form for these)
Bench Press: max reps x 3 @ 225 lbs (5,4,3)
---
5 rounds
-1min. alternating arm kettlebell pushpress
-15 GHR
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  #938  
Old 03-24-2013, 06:13 PM
bigbear6708 bigbear6708 is offline
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Friday, NO PT, so I took gym off too.

Saturday:
Touch and go Powercleans, from the hang 2RM (190lbs)
---
5 rounds
2 T and G PC from hang (145)
Max reps chins (35 total reps)
----
Tabata Deadlift @ 315, 25 total reps

the above mentioned powerclean goes like so: deadlift do hang, then drop weight and powerclean..touch and go! i was going for more trap dominated workout, so I didnt go too heavy where I had to drop into a front squat to catch. my point was to explode weight so I had to do a maximum 1/4 squat to catch it properly..traps are sore today, it worked!

I am loving my new workouts, it provides the variety I was after, and if i dont want to lift, it is easy to just miss a day or tack 2 workout into one like i did saturday, with my previous protocol i felt like i HAD to hit everyday... staying strong and getting lean. this program also is allowing me to get a full balance of work, i felt before my upper back was being neglected
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  #939  
Old 03-25-2013, 11:57 AM
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Hang cleans are a great trap stimulator. I may have to throw some in soon. Sometimes, I forget certain exercises.

Tabata deadlift...glutton for punishment, eh?
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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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  #940  
Old 03-26-2013, 03:04 PM
bigbear6708 bigbear6708 is offline
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LOL, VERY punishing, Commander!

Monday:
PT: preparing for PT test on Tuesday morning
GYM: none

Tuesday:
PT: PT Test, 65 pushups (I SUCKED), 77 situps in 2 min. 12:23, 2 mile run
GYM: squat: 10 RM (275)
---
5 rounds
1 Push Press @ body weight
1 Pull Up
1 Push Press @ body weight
3 Pull Ups
1 Push Press @ body weight
5 Pull Ups

-BW Today after PT test was 203, down 6 lbs in about 3 weeks
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finally got camera, more vids to come!

Last edited by bigbear6708; 03-27-2013 at 06:50 PM.
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