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    My 2010 log

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    ct67_72

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    My 2010 log

    Post  ct67_72 on Mon Mar 08, 2010 9:55 am

    Figured I would start fresh for 2010. Im a little late seeing its March but better late than never.
    My goal this year is to bench 500+, pull 500, and squat 500, for a 1500 lb total in october.
    Ill start with 3/7/10 workout, 3 weeks out form meet

    good day today, hit some pr's! feel good for my next meet

    warmup bar x10
    135x10
    185x5
    225x3
    240x2
    added 3 board
    275x3
    315x1
    put on shirt
    405x2
    435x1
    455x1 20lb PR!
    took it down to a 2 board
    455x1

    went to tricep pressdowns with a green band
    3 sets
    rolling thunders
    35x6-8x2

    Dave Tates tricep hell.
    135x5 reps off chest, 1 board, 2 board, 3 board, and 4 board without stopping 2 sets.

    Im smoked but I feel pretty good.
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    Muscle_G
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    Re: My 2010 log

    Post  Muscle_G on Mon Mar 08, 2010 8:10 pm

    Good luck with your goals man.
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Sun Mar 14, 2010 3:26 pm

    sunday 3/14/10 bench

    barx10
    135x10
    185x5
    225x3
    275x2 2board
    315x1 3 board
    put on shirt, added 2 board
    405x1
    425x2
    435x2
    435x2
    425x1 off 1 board

    275x10? 4 board
    225x15? 4 board both close grip

    tricep pressdowns with bands
    cable pressdowns 10x2

    feel pretty good for my meet, gonna do a lot of lockout and tricep work. If I miss in the shirt its always lockout.
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Tue Mar 16, 2010 5:11 pm

    3/16/10
    warmup bench in rack with bar x10
    setup rack for lockouts
    135x5
    225x5
    275x3
    315x3
    335x2
    315x4

    bench
    135x5
    135 plus chains x5x5
    135x5

    bent over rows, bench grip
    135x6x4
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    Muscle_G
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    Re: My 2010 log

    Post  Muscle_G on Thu Mar 18, 2010 4:14 pm

    When are you gonna start squatting and deadlifting?
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Thu Mar 18, 2010 7:26 pm

    I have been just havnt really been doing heavy days.
    squatted today actually

    barx5
    135x5
    225x5
    275x3
    315x2
    315x2
    315x2
    225x5

    I have really been working on hitting depth, as I get heavier I just cant get it down, I know its mental, and Im getting better but man, I can just hold it, high, and not get it down. I even bombed 315 down and I diddnt break parallel

    took it down to 135,
    overhead press
    135x5x2

    rolling thunders
    35x6-8x3
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    Muscle_G
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    Re: My 2010 log

    Post  Muscle_G on Fri Mar 19, 2010 8:16 am

    It'll come to you in no time. One thing I would suggest is extra quad and hamstring work, and don't forget to hit the calves and abs. and do some lower back work on deadlift days. Also how many days a week do you train, what's your split look like?
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Fri Mar 19, 2010 9:50 pm

    kind of all over. dont get me wrong I have a strong squat, just need to work on form and confidence squatting. Im built to be a squatter, 28" thighs, 18" calves lol.
    Sunday is what everything revolves around. Bench day, and bench accy. day.
    Typically on tuesday I pull. deadlift, rack pull, row, etc. sometimes ILl hit some speed bench as well.
    Then thursday or friday Ill squat. do some shoulder work etc.
    I do accy. work for however I feel and what my current goals are, so lately it has been rack lockouts, speed bench with chains, upper back etc. and squatting and dead lifting take a little less precedence. Especially now, my meet is this coming weekend, and I missed my last lift at lockout, so I have been training specifically for that so I dont bomb out again.
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    Muscle_G
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    Re: My 2010 log

    Post  Muscle_G on Sat Mar 20, 2010 2:57 pm

    Good luck at the meet.
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Sun Mar 21, 2010 2:13 pm

    Sunday, one week out. Bench

    bar x10
    135x10
    185x5
    225x3
    245x2
    260x1
    315 x1 3 board
    put on shirt
    405x1 2 board
    405 opener, no touch, dumped
    405 no touch 1/2 inch dump
    405 no touch, press

    hopefully I can touch it at the meet. I want to get that on the board anyway, then my second will be a lot easier to touch, so as long as I can lock it out I know I'll get my second.
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Mon Mar 29, 2010 9:44 am

    well another meet down the tubes.
    Took my 405 opener touched fairly easily, and shot it back to quick, I cought it but they grabbed it before I could try and finish.

    went to 430. probably should have gone to 415-420. just couldnt lock it out. I was right there though.


    Took 430 again. changed my foot setup and lost my drive. pretty beat from my first 2 attempts also.
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Fri Apr 02, 2010 6:27 am

    thursday 4/1

    lat pulldowns
    100x8
    125x8
    150x8
    175x8
    175x8

    good mornings
    135x5
    135x5
    135x5
    135x5

    straight arm pushdowns
    25x10
    35x10
    35x10
    35x10 (all superseted with good mornings)

    barbell shrugs
    225x8x5

    super setted with tricep pushdowns
    75x10x5

    hammer strength rows
    2plates x8
    3plates x8x4

    skull crushers
    75x9x5

    tricep kickbacks with bands
    red band x10x5

    This was a great workout. Pretty beat today. I really need the back work.
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    Muscle_G
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    Re: My 2010 log

    Post  Muscle_G on Fri Apr 02, 2010 6:53 pm

    Nice workout man! Sucks about the meet.
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Mon Apr 12, 2010 10:27 am

    Thanks. I should have done better. watching the video I do notice that my shirt looks like it is riding too high. I always have a problem getting it set wearing a singlet. I think that may be part of the problem. Its usually like 1-2"lower.
    The APA allows bike shorts while benching, so Ill think ill try that and just tuck in my shirt once its set.

    4/12 Sunday benching
    barx10x3
    135x10
    185x5
    225x3
    245x2
    265 miss. (really sucked today)
    225x6x3

    floor press with fat bar
    155x5
    195x5
    235x2

    tricep pressdowns

    50x8x3
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    Muscle_G
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    Re: My 2010 log

    Post  Muscle_G on Mon Apr 12, 2010 6:41 pm

    I've never tried the Bike shorts. I get my wife to grab under the legs of my singlet that way we can pull it down further. I'm doing a APA meet in August.
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Wed Apr 14, 2010 6:25 pm

    we yank it down through my singlet but it just doesnt come down the same.

    4/13/10
    speed bench with doubled purple bands
    barx10x2
    bar +bands x10
    95x5x5

    overhead press
    135x5x5

    side raises
    20x10x5

    face pulls
    50x8x5

    shrugs, alternated from front to back
    135x10x4

    hammer strength shrugs
    100's on each side x10x3
    +45'sx10x2
    front raises with a mini band 5 sets of 6
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Wed Apr 21, 2010 6:34 am

    4/20/10

    lat pulldowns.
    50x10
    75x10
    120x10
    165x10
    165x10
    120x6

    hammer strength rows. 1 arm
    2plates x10
    3 plates x10
    4 plates x7
    5 plates x6
    5 plates x7 dropped 2 plates did both arms, x4

    suspended good mornings with safety squat bar

    135x6x5

    band pulls in between good mornings (kind of like lower face pulls, band tied to rack)

    tricep press downs
    50x10x3
    60x10
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Wed Jul 28, 2010 2:30 pm

    IM BACK!!!! sorry, had no internet for a while, and just havnt been on the forums for a bit.
    Ill update since my last workout 7/25
    I have some meet vids to post later also

    sunday bench day
    warmup bar x10x3-4
    135x8
    185x5
    225x3
    245x3
    went to 4 board
    275x3
    315x3
    put on shirt, stuck with 4 board
    365 first rep clean second dumped over my face
    open back shirt, hot and slimy, shoulders were sliding around and I just lost it.
    365x3. chalked up my back and hit a clean easy triple
    405, same thing happened, first press clean, then dumped second over my face.

    rechalked, reset and took a clean triple.
    Shut it down after this.

    on to close grip
    225x6
    225x8

    Went four wheeling
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    Muscle_G
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    Re: My 2010 log

    Post  Muscle_G on Wed Jul 28, 2010 8:24 pm

    Great to see you back Very Happy
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Wed Aug 04, 2010 7:09 am

    Sunday 8/1?
    Bench day.
    barx10x2
    135x10
    185x3
    225x2 foot slipped, just reracked.
    275x3 3 board
    put on shirt. stuck with 3 board for all presses
    365x3
    405x3
    405x3
    425x1
    455x1 couldnt lock left arm

    Dave Tates tricep hell.
    135x5 with no board, then 1,2,3,4 board in a row
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Wed Aug 04, 2010 7:22 am

    8/3
    bench assistance
    flat bench
    warmup barx10
    trying out different grip, I have been using the same grip for the past year and aparently its my weakest grip.
    135x5 for speed 5 sets

    rack lockouts
    barx5
    135x5
    225x5
    315x5
    365x3
    405x1

    overhead tricep extensions on cable machine
    100x10x5
    tricep pressdowns
    100x10x2

    shrugs
    135x8
    225x5
    225x8
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Sun Nov 14, 2010 8:13 pm

    figured I should update this.
    11/13/10 APA baystate open.
    I unfortunately had no one to video on this one. But heres how it went
    Took my normal warmups
    barx10
    185x5
    225x4
    255x2
    275x1
    put on shirt 365x1
    decided not to take another press.
    went right on the platform for my 405 opener.
    Had a hard time getting it down and dumped it about half an inch from touching.
    brushed it off and called 430.
    430 came down nice and touched a little easier. Nice clean press to the top.
    This is a 25lb. meet PR. and has been the monkey on my back having taken it once before and missing lockout with one arm.
    feeling god I took 455.
    Came down no problem and went up just the same. this is a 50lb meet pr.
    Technically this is an all time PR for me. Last week I did take 465. I thought it was questionable and I had a couple others say it was good. so Im going to say the 455 was an all time PR.
    My training has been going very well and this obviously reflects this. I took care of a lot of my weaknesses and have never been better.
    Im going to hopefully continue on the same track and should be inline for 500lbs. in hopefully the not so distant future.
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    Muscle_G
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    Re: My 2010 log

    Post  Muscle_G on Mon Nov 15, 2010 4:42 am

    Great Benching!!!
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Mon Nov 15, 2010 5:19 pm

    Thanks George. Im getting there.
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    ct67_72

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    Re: My 2010 log

    Post  ct67_72 on Wed Nov 17, 2010 4:59 pm

    tuesday 11/16/10
    bench accessory day, flat bench with chains
    barx10
    135x10
    135+s chains total x5
    135+4 x5
    185+4x4
    185+6x3
    225+6x2 (new PR)
    Chains are 20lbs ea.

    lat pulldowns.
    125? x8x5
    hammer strength machine rows
    100lb +45 lb plate each side
    8x4 sets
    I did some other back work, not to much else to speak of. Kind ofa light day really even with a PR bench with chains.


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