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PostPosted: Wed Nov 25, 2009 10:38 pm 
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Posts: 468
Location: Seattle
Squat
Warmup
220 5/4/5
accidentally exhaled at the bottom of the last rep in the second set. just a loss of focus

Bench
125 5/5/4.8
Couldnt quite get the last one up

Power cleans
Hang
45 5
75 5

From Floor
95 5
115 2/5

115 will be my work sets next time.

Chins
6/6/4
My dad beat me today! He got 6/6/6 :)


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 Post subject:
PostPosted: Sat Nov 28, 2009 4:59 pm 
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Posts: 468
Location: Seattle
Squat
Warmup
225 5/5/5

Press
Warmup
85 5/5/5

Deadlift
135 4
165 4
215 5

Dec. Situp
15/15

Back ext
10/10

Seated wide strt back row
105 8
120 5


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 Post subject:
PostPosted: Sun Nov 29, 2009 5:35 pm 
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Location: Seattle
20 min elliptical

havent done any aerobic in so long i barely had to move to get my heartrate up to 150 :neu:

think im gonna start doing some ab rollouts


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PostPosted: Mon Nov 30, 2009 10:52 pm 
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Location: Seattle
tired today

squat
warmup
230 5/2or3
ugh

bench press
warmup
125 5/5/5

Chins
6/6/6

Power cleans
115 5/5/5

just didnt have the energy or focus today for squats.


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 Post subject:
PostPosted: Thu Dec 03, 2009 12:15 am 
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Location: Seattle
Set up some ab stability stuff for nonlifting days

plank 1min
30s rest
30s side plank
30s rest
30s other side
30s rest
30s one arm plank
30s rest
30s other arm

Dragon flags 3x5

Will slowly increase plank duration and dragon flag reps

Also did 20 min elliptical today


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 Post subject:
PostPosted: Thu Dec 03, 2009 11:07 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Squat
Warmup
230 5/5/3

Press
Warmup
90 5/4/4

Deadlift
135 5
175 5
215 5

Back Extensions 2x10

squat - will do a reset, although much better than last time
press - try again next time
deadlifts - dad said all the reps looked good so they can move up next time.


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 Post subject:
PostPosted: Sat Dec 05, 2009 8:17 pm 
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Location: Seattle
yesterday
plank 1min
rest 20
side plank 40
rest 20
other side 40
rest 20
one arm 35
rest 25
other arm 35

Dragon flags 3x5

Today
Reduced weight on squat to reset and focus on keeping knees out with feet
Squat
warmup
180 5/5/5
felt worlds better keeping the knees out

Bench press
warmup
130 5/5/5
surprised but really happy at this result

Power Cleans
warmup
120 5/5/5

Chinups
bw 7/6/6


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 Post subject:
PostPosted: Tue Dec 08, 2009 10:30 pm 
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Location: Seattle
okay workout today

Squat
warmup
190 5/5/5
got my knees out but my weight is coming forward some

Press
warmup
90 5/4/slgjklasdfg

Deadlift
135 4
175 4
225 5
good

Seated row
120 5
105 8/8
2min rest for these

back extensions
2x10


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 Post subject:
PostPosted: Thu Dec 10, 2009 11:19 pm 
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Posts: 468
Location: Seattle
Squat
195 5/5/5
everything feels better, especially my back, since ive been keeping my knees out

Bench
135 5/5/4.99
poor form on the last one

Power Cleans
Hang
95 5
Floor
125 5/5/5

Chinups
7/7/5
whatever

could be better, could be worse
Squats feel a lot better. hopefully its not just the weight i took off a while back


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 Post subject:
PostPosted: Sat Dec 12, 2009 9:58 pm 
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Location: Seattle
Squat
warmup
200 5/5/5
still good

Press
warmup
80 5/5/5
this was reset

Deadlift
135 5
185 4
235 5
good

Seated row
105 8/8/8
90s rest

Back extensions 2x10

good workout


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 Post subject:
PostPosted: Tue Dec 15, 2009 11:01 pm 
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Location: Seattle
low energy today for some reason

Squats
warmup
215 5/5/5
these were easy

Bench Press
warmup
135 5/4/3
pissed off

Power Cleans
135 5/5/5
fine but exhausting

Chinups
9
didn't feel like multiple sets so just did as many as i could. maybe had one more if i wasnt exhausted. :(


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 Post subject:
PostPosted: Thu Dec 17, 2009 10:53 pm 
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Location: Seattle
Good day today

Squat
warmup
225 5/5/5
Pretty easy

Press
warmup
85 5/5/5
rematch with 90 next monday

Deadlift
135 5
185 4
245 5
Got some chalk which was extremely helpful

Seated row
110 8/8/8
90 s

Back extensions 2x10

My dad also squatted 205 for 3 sets of 5 which is pretty awesome


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 Post subject:
PostPosted: Sun Dec 20, 2009 8:50 pm 
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Location: Seattle
Spent about 1.5 hours today playing pickup football trying to cover and get open against people a lot faster than me, so I was pretty burned out

Squat
230 5/5/4
My hamstrings were really loose and warm from playing so I was going down much further than usual (butt to calves, not just a few inches below parallel) and not getting any kind of stretch reflex, so this was actually pretty decent

Bench Press
135 3
115 5/5
wasnt going to happen

Power Cleans
135 3
wasn't going to happen
115 3
some fun with the bar

Chinups
6/3

this one was pretty much a throwaway :sad:


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 Post subject:
PostPosted: Tue Dec 22, 2009 7:41 pm 
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Location: Seattle
No Dad today, but saw a friend and we talked for a few minutes

Squat
warmups
230 5/5/5
These were pretty deep but not nearly as much as last time. Thus they were pretty easy

Press
warmups
90 5/5/5
happy about this

Deadlift
Switched to sort of a half sumo (a little wider than shoulder) stance. This actually allowed me to bend more at the hips so I felt it more in my back. I also got a lot more leverage
135 5
185 3
245 5
So these were actually pretty easy. I'll probably stay with that stance unless its some sort of blasphemy

DB BOR
50 10/10/10
tried to make these pretty explosive but without cheating

Back Extensions 2x10

Really good day today


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 Post subject:
PostPosted: Thu Dec 24, 2009 7:11 pm 
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Posts: 468
Location: Seattle
Chinups
7/7/6
Personal best I think
Did these first because both racks were actually in use

Squat
warmup
235 5/5/5
Good.

Bench Press
125 5/5/5
Tried arching my back slightly (and keeping everything tighter in general) which helped

Sumo Deadlifts
135 2
185 2
255 3
Did these for the heck of it since I won't be able to lift for the next week or so and wanted some more sumo reps beforehand.

Nice day overall

Post workout nutrition:
Egg nog.


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