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  #31  
Old 10-02-2010, 10:31 PM
ElitePL242 ElitePL242 is offline
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bench day from 9/29:

bench, 92.5%
370x2
370x2
370x2

close grip, 97.5%
390x2

negative, 107.5%
430x1

rear raise
70x10

abs
rotator cuff work


felt really good. switched to benching in chucks because there is less of a heel and i can get a lot more leg drive without having to worry about my hips popping off the bench. can't wait to rep out on wednesday.
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  #32  
Old 10-02-2010, 10:36 PM
ElitePL242 ElitePL242 is offline
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deadlift day from 10/1:

deadlift, 92.5%
555x2
555x2

pullups
bwx11

shrugs
655x8
655x8
655x8

concentration curl
45x8


deadlift felt pretty good. probably could've gotten 3, maybe 4. didn't really feel 100% though. threw in some pullups just for fun, even though it's at the end of a peaking cycle.

last day of doubles is on monday for squats, then 7 days of pure insanity starts. if anyone feels an earthquake or an intense sense of rage next wednesday, friday or next monday, it will be me.
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  #33  
Old 10-10-2010, 09:55 PM
ElitePL242 ElitePL242 is offline
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bench day from 10/6:

bench, 95%
380x4

abs
rotator cuff


felt real good about this. i was shooting for at least 3 and got 4, although 5 would have been awesome. the first 2 reps felt strong and had some decent speed. my new bench max is projected at 430. that number should be close to 450 by next april (my next meet), while still competing @ 242.

bodyweight was around 245-7.
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  #34  
Old 10-10-2010, 09:59 PM
ElitePL242 ElitePL242 is offline
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deadlift day from 10/8:

deadlift, 95%
570x3

pullups
bwx12

conc. curl
40x8


not really an easy rep. first two felt smooth, the last one was a struggle. i went for a fourth, broke it off the ground, but it wouldn't budge past about 1" off the floor. my new deadlift max is projected at 620. that number should be close to 630-640 by april.

bodyweight again was around 245-7.
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  #35  
Old 10-10-2010, 11:23 PM
bigbear6708 bigbear6708 is offline
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Your strong man! What do the conc curls do? I know the WM is pretty turned off to them, just wanna get your take...keep tearing it up tho!
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  #36  
Old 10-11-2010, 03:49 PM
ElitePL242 ElitePL242 is offline
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Quote:
Originally Posted by bigbear6708 View Post
Your strong man! What do the conc curls do? I know the WM is pretty turned off to them, just wanna get your take...keep tearing it up tho!
thanks dude. they're just a simple concentration curl. i usually throw in a couple sets (1, maybe 2) of curls a week to keep the elbows healthy. i just threw in some conc. curls because i was spent from deadlifting.
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  #37  
Old 10-14-2010, 03:00 AM
ElitePL242 ElitePL242 is offline
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squat day from 10/11:

squat, 95%
570x5


everything clicked that day. warm ups felt light and fast. my walkout, which usually sucks, was actually awesome. this puts my new projected squat max at 655, and my new projected total at 1705, 20 pounds away from an elite total in my federation.

now on to a hybrid speed/sticking point cycle for 4 weeks, then a mini 6 week peaking cycle.
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  #38  
Old 10-16-2010, 08:30 PM
ElitePL242 ElitePL242 is offline
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bench day from 10/13:

bench, 60%
260x10

bench 2bd, 82.5%
355x6

speed bench
10x1 @ 50% + chains
215x10x1

8x3 @ 45% + chains
195x8x3

close grip 3bd
245x8
265x8
275x8

military press
135x10
135x10

lateral raises
30x10
35x10

rear raises
50x10
55x10
60x10

russian twists
30x10
35x10

rotator cuff work


the entire workout felt good. i was exhausted after the speed bench, which i definitely could tell i needed. i am still sore from this 3 days later.
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  #39  
Old 10-16-2010, 08:34 PM
ElitePL242 ElitePL242 is offline
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deadlift day from 10/15:

speed deficit deadlift (~1.5"), 40%
310x8x3

rack pull, 50%
w/ medium SSR band
315x10

bent rows
315x10
315x10

db row
110x10

shrugs w/ 3-second hold
405x10
405x10
405x10

good mornings
315x10

db curl
65x6, 55x6, 45x6, etc.


i was definitely tired after this one too. speed work felt great, especially doing deficit pulls in a sumo stance for the first time. i can tell those are definitely going to help my deadlift. i just need to find better mats for a deficit sumo deadlift.
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  #40  
Old 10-23-2010, 03:03 PM
ElitePL242 ElitePL242 is offline
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squat day from 10/18:

squat, 60%
395x10
395x10

speed box squat, 40%
260x8x3

sled pulls
6x30yards @ 2 plates

glute ham raises
3x10 w/ mini band

leg press calves
3x12


phew. my hamstrings were smoked after this. the ghr's are awesome with a band.
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