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Old 01-23-2009, 04:13 PM   #71 (permalink)
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Haha i hope I can get that sometime. Someday I want to have 450/550/650 numbers. I've been wrestling for a long time, since elementary school (2nd grade) so my weight does fluctuate greatly. I'm at 220 right now because I stopped really dieting, but in a week at the same rate with just a bit more running I could be 205. Might just be my scale though haha. Also, if I dont do smolov, I will do 20 rep squats 3x a week. Gonna try and start in the next 2 weeks.
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Old 01-24-2009, 03:24 PM   #72 (permalink)
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Did some arm work yesterday.
DB Curls
25x10
30x9
35x8
40x7
45x6

EZ bar curls
25x10
45x9
55x8
75x7
95x6

Hammer Curls
40x10
50x2x10

V bar pushdown suppersetted with one arm pushdown
stack/50
stack+15/50
Stack+25/50
stack+35/60
stack+50/65
reps were 10,9,8,7,6

Skulls
55x10
65x9
75x8
85x7
115x6

dips
BWx4x12

going to go squat in a bit, will write up how it went.
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Old 01-24-2009, 08:40 PM   #73 (permalink)
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Today was ok felt a weird cramp or charlie horse in my leg after some sets with squats so I benched.

Squat ATG
warm up was like 135 or something for 10
225x3x5
275x1,1,1 -cramp hit right there

Bench, due to my back, I didn't arch at all, so it was actually pretty tough, didnt hit it to hard

6x4x225
1x255
1x275
1x290 - really really really really struggled to get that, probably arched a bit on it too.

So I realized how much chest strength I've lost since I didn't go heavy often during wrestling. So now my priorities are tree trunk legs, and a barrel chest.

Monday-20 rep squats
Might find a chest program to start on soon too, if anyone has suggestions please let me know. Also I changed my first post to show my supplements (nothing special) so if you wanna know just check it out.
hope everyone is well
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Old 01-25-2009, 06:39 PM   #74 (permalink)
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My brother is home from college for a long weekend, and he takes some NO thing, not sure of the name, but I tried some- I was ready to leap tall bullets.

So I had a real solid workout.

Standing OH press (no legs involved)
95x12
115x8
135x2x6
155x3
185x3

Front raise
15x10
25x9
35x8
40x6

Side Raises
25x10
30x8
35x6 (terrible form)

cuban press (i think thats the name, you do about 1/4 the motion of an upright row, and flip the weights so your elbow joint is 90 degrees upwards)
15x10
20x8
25x6

bent over rear delt flyes
35x12
40x10
50x8
-these felt great

powersnatchx3/clean and pressx3/high pullx3
did it with 95, 115, and 135 lbs
they were supersetted
hope everyone is well
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Old 01-29-2009, 09:05 PM   #75 (permalink)
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Been away from the weights for a few days- duty called haha.

I did 10x 100 meter sprints at the school track. Didnt time them but I did see my lunch after the 6th. Then I jogged a mile to cool down.

Been doing 3x 60 pushups every morning and night to help for boot camp along with 5x 100 crunches. I know its stupid because it wont do much more then 3x20 would, but drill instructors wont care much about that, so I just want to be as prepared as I can.

Did mainly an upper body as my legs were crushed.

Clean + Jerk
95x2x3
115x3
135x3
155x2
175x2
185x2x2

Bent over rows
135x10
155x10
185x10
205x6
These really tweaked my lat so I couldnt finish that last set.

Windmills
5 w/ 25 lbs
5 w/ 30
5 w/ 35
5 w/ 40

bicyclesx75
flutter kicksx80
crunchesx50
plankx 1 min
plank rolloutx20

back extension
12 w/ 35
10 w/ 35
8 w/ 45
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Old 01-29-2009, 10:40 PM   #76 (permalink)
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Awesome session.. That clean & jerk and BOR's look great. You've got to be half insane to be doing BOR's with a torn lat but I salute you for digging down and busting your ass.

Great work, man.
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Old 02-04-2009, 07:29 PM   #77 (permalink)
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Haha thanks man, I appreciate it.

To those of yall who read t-nation, TRY MECHANICAL DROP SETS!!! And if you dont, right now, go to www.t-nation.com and find that damn article.

Theyre like normal drop sets except instead of changing the weight you change the position.
So here what I did yesterday

Steep Preacher curls
whatever 2 35lb plates is on an EZ Bar, I think 85?
x8

45 degree same weight
x8

standing
to burnout, think I got to like 15

CG Bench
225x8
med grip bench
225x8
normal bench
225x8

Did this twice before we got kicked out of the gym at school for noise... What the hell?

supposed to do it 4 times, not sure my arms could of made it. They just hurt now, not even sore, but hurt if I touch them... Feels great. Also, the benching was easier than I anticipated, so I think I will revisit heavy ass benching, I figure I can max out a bit above 300, once I figure out what it is, I'm going to set a goal of +35lbs before I graduate... We'll see how that goes.

Oh and... the steelers still suck.
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Old 02-07-2009, 08:22 PM   #78 (permalink)
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Today.

1 arm BB snatch
45x3
65x3
85x2
95x2 !!!!!!!!!!
105x1 !!!!!!!
115x fail miserably, almost destroyed my skull. Will have to keep working up to it.

1 leg RDL (Barbell)
115x4x5 (2 sets per leg)

I have heard a lot of people talk crap about 1 leg stuff, but shit it was hard. I've never had my core burn so badly from it, and my hamstring was worked real hard.

Chinese DB Rows
50x2x10
75x3x8
Hope everyone is well
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Old 02-07-2009, 08:42 PM   #79 (permalink)
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Nice! 1 Arm BB snatches are such a fun lift.
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Old 02-07-2009, 09:06 PM   #80 (permalink)
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Squat damn you!

Nice variation of lifts there.
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