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post #211 of 246 (permalink) Old 04-21-2010, 05:16 PM Thread Starter
Bantamweight
 
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Im back! My leg has been solid for a while. Just getting back to within reach of my old numbers on full squats. Been benching and deadlifting heavy since november or so. I havent been following a very strict program, basically this

bench 5-7x1-3 working up to a heavy ass single (usually, sometimes I just work up to a 3 rep max)
floor press 5x5
powerclean 5x5
a couple times a month i use chains or bands with benching

squat- reps vary, sometimes 5x3 sometimes 3x10, just really depends on how confident i am that day
RDLS-3x10
snatch 5x5
split squats 3x6

deadlifts 6x3 going heavy all the way
back extensions 3x15
weight pull ups -3x5 usually get up to +40-60 lbs
rack pulls 6x6
curls 12,10,8
usually finish with a max set of pull ups or high rep deadlift

my current maxes are
bench-right around 350
squat-about 450
deadlift-545
snatch-225-250 (i got 250 a while ago, but it was ugly as hell, probably couldnt/wouldnt do it again)
clean-275

day off today, but ill be deadlifting tomorrow.

i foam roll about 30 mins everyday, all the workouts are with implied warm up sets. i spent like 2 months in south africa doing a lot of hiking around and since then i have weighed pretty steady at 200, my diet is pretty shitty, getting a lot of protein but not very careful about what i eat.
hope everyone is well

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

Last edited by recon6991; 08-23-2010 at 06:37 PM.
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post #212 of 246 (permalink) Old 04-24-2010, 02:15 PM Thread Starter
Bantamweight
 
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No updates- I work at a wilderness program for kids who have gotten into some trouble, or are there for reasons along those lines. I normally work wednesday-wednesday and have the following week off, a fellow instructor got sick so I was called in to help out with his group for a few days. Probably not going to lift today but Ill get back on it tomorrow.
A plus on my job for working out is that my GPP is very well taken care of because we hike basically from sunrise to sundown with a very heavy pack. When kids are interested in getting in better shape I usually do pushups, situps, pullups, lots of bodyweight stuff with them when I am there so my time out is not wasted in terms of fitness.

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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post #213 of 246 (permalink) Old 07-08-2010, 01:18 PM
Flyweight
 
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Hey, man. Really like the look of that program.
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post #214 of 246 (permalink) Old 07-12-2010, 04:19 PM Thread Starter
Bantamweight
 
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Thanks man. Summer has been pretty hectic for me, been lifting usually around 3 or 4 times a week though. Going to be traveling around South America starting in two weeks for two months! Stoked about it, already have found gyms in the places I will be staying.

Did bench/assistance today-
worked up to
315x2x4 on bench
140x5 on db press
floor press 415x5
reverse grip bench 275x2x10

did a boat load of rotator cuff stuff before and after.

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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post #215 of 246 (permalink) Old 07-18-2010, 05:34 PM Thread Starter
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OLY DAY! Really starting to love the oly lifts, might be because I am progressing on them, or that my form is somewhat decent now. Guy I work with competes in oly lifting and he has really saved my form.

warm up from catalyst athletics website

power shrug
worked up to a triple with 400
-for some reason i have always sucked at shrugging, not sure why, i am decent at deadlifts but cant shrug worth a shit

snatch balance -135x4
185x3
205x3
225x2 - hurt

c&j
135x8
225x8
255x3
275x2
300x0,0,1 PR!!!!

stoked about 300lb clean and jerk

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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post #216 of 246 (permalink) Old 07-19-2010, 10:27 PM Thread Starter
Bantamweight
 
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Did this workout today

http://www.tmuscle.com/free_online_a...25#death-march

basically, load up a barbell with BW and walk a mile.

BW=235

took around 25-30 minutes to complete, did not drop the bar. Whole yoke area is sore as hell, legs are surprisingly fresh feeling. going to make this my monday workout now.

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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post #217 of 246 (permalink) Old 07-19-2010, 10:54 PM
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Quote:
Originally Posted by recon6991 View Post
Did this workout today

http://www.tmuscle.com/free_online_a...25#death-march

basically, load up a barbell with BW and walk a mile.

BW=235

took around 25-30 minutes to complete, did not drop the bar. Whole yoke area is sore as hell, legs are surprisingly fresh feeling. going to make this my monday workout now.
Awesome. Going to start doing this for sure!


"A pint of sweat, saves a gallon of blood." - General George Patton
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post #218 of 246 (permalink) Old 07-20-2010, 02:56 PM Thread Starter
Bantamweight
 
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Quote:
Originally Posted by mroutdoorsman View Post
Awesome. Going to start doing this for sure!
I was planning on hitting some deadlifting today, but that walk crushed me. I can barely move. If you check out www.tmuscle.com every monday they post new stuff like this, its a nice change of pace.

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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post #219 of 246 (permalink) Old 07-20-2010, 07:03 PM
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I am really curious now how I am going to end up from doing the walk in my condition... I am trying to figure out the best way to get up to 170lbs of weight on myself for the walk. I was thinking I could load my backpack up to 60lbs or so and then carry 2x 45lbs plates to get close. I wish I had that safety squat bar though!


"A pint of sweat, saves a gallon of blood." - General George Patton
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post #220 of 246 (permalink) Old 07-21-2010, 02:35 PM Thread Starter
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Quote:
Originally Posted by mroutdoorsman View Post
I am really curious now how I am going to end up from doing the walk in my condition... I am trying to figure out the best way to get up to 170lbs of weight on myself for the walk. I was thinking I could load my backpack up to 60lbs or so and then carry 2x 45lbs plates to get close. I wish I had that safety squat bar though!
I used the safety bar, next time Ill give it a shot on normal bar and let you know the difference. Im guessing its going to be huge

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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