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PostPosted: Sat Jan 02, 2010 5:22 pm 
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Posts: 468
Location: Seattle
Back from vacation last night. Ready to get back to lifting

Squat
135 5
185 3
205 3
225 5/5/5

Press
85 5/5/5

P-cleans
hang 95 5
floor
115 5
135 5/5
Need to concentrate more on shrugging up the bar

Took some weight off to get back into it. Felt okay. Mostly nice just to get back in the gym
Dad's been squatting 205 the whole time I've been gone so I'm going to get him to do 210 next time


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 Post subject:
PostPosted: Mon Jan 04, 2010 11:24 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Squat
235 5/5/5

Bench
125 5/5/5

Deadlift
135 5/5
185 5
255 5

DB rows
50 10/10/10

Wtd situps
10 12
25 10/7

Back Extensions
2x10

took a little too long


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 Post subject:
PostPosted: Wed Jan 06, 2010 10:34 pm 
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Posts: 468
Location: Seattle
Chinups
7/7/6

Squat
240 5/3/5
went too far down 4th rep 2nd set

Press
90 5/5/5
pretty easy

Power Cleans
135 3/3/3/3/3
My technique sucks on these

Decline situps flatboard
10 10/10/10


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 Post subject:
PostPosted: Fri Jan 08, 2010 11:03 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Squat
245 5/5/5

Bench Press
130 5/5/5
These felt better today, I found a nice slot to push the bar through

Deadlift
135 5
185 4
235 2
260 5
Felt pretty good

Back Extensions 2x10

DB BOR
50 10/10/10

Decline Situps
25 10/10/6


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 Post subject:
PostPosted: Tue Jan 12, 2010 12:31 am 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Squat
250 5/4/3

Press
90 5/5/5

Chinups
7/7/4

Dec flat thingy situp
25 6
10 10

had a really crap dinner leading to crap energy levels. Presses were nice though. finally get to move up again on those next time


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 Post subject:
PostPosted: Wed Jan 13, 2010 11:13 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Squat
250 5/5/5

Bench
132.5 5/5/5
got some 1.25 lb plates

Deadlift
135 5/3
195 2
235 2
265 5

DB Row
55 10/10

Back extensions 2x10


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 Post subject:
PostPosted: Sat Jan 16, 2010 12:52 am 
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Posts: 468
Location: Seattle
Weight before workout: 189 lbs - up about 25 lbs (very roughly) since beginning.

Chinups
+5 5/5/5
Got a new dip belt today for these

Squat
275 2
uh... loaded the weight wrong
255 5/5
not bad all things considered

Press
92.5 5/5/5

Power cleans
135 fcuk/$h1t/carp
I just don't have the technique on these

Did some DB snatches since these might take the place of PCs for a while
40 3 per side
45 1 per side

cleans not withstanding, actually a pretty good day


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 Post subject:
PostPosted: Mon Jan 18, 2010 11:49 pm 
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Posts: 468
Location: Seattle
squat
260 5/5/4
nothing left on the last one

Bench
135 5/5/5
making good progress on these

DB rows
55 10/10

Deadlifts
nothing left after squats...
135 5/5
195 3
245 3
worked on form


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 Post subject:
PostPosted: Wed Jan 20, 2010 10:48 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Squat
260 5/5/5

Press
95 5/5/5

Cleans
?
Dunno what to do about these

Chinups
+7.5 5/5/5


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 Post subject:
PostPosted: Fri Jan 22, 2010 10:35 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Squat
My squatting muscles were very tired so I didn't do so much
235 5/3/3

Bench
137.5 5/5/5
Solid progress on these

Deadlift
135 5/3
195 2
265 5 Made a slight setup adjustment and these felt magical
275 3 Felt like doing a few more. These also felt great.

Back extensions
20


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 Post subject:
PostPosted: Mon Jan 25, 2010 11:55 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Squats
sort of deloading
235 5/5

Press
97.5 5/5/5
these are moving up nicely

Chinups
+10 5/5/4

meh


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 Post subject:
PostPosted: Fri Jan 29, 2010 1:08 am 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
squats
worked more on form
got up to 255

Bench
137.5 5
140 5/5

Deadlifts
135 5
205 2
255 1
275 5
these sort of suffer because of fatigue from squats :(


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 Post subject:
PostPosted: Sat Jan 30, 2010 7:00 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Squats
transitioning to low bar position
worked up to 255
felt okay, better than high bar

Press
100 5/5/4
I'll still move up, i didn't get a lot of rest between sets

Chinups
9/5

some other stuff not worth recording


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 Post subject:
PostPosted: Mon Feb 01, 2010 10:34 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Still working on squat form/flexibility. Was able to get below parallel, but I can't keep my back very tight doing it

Bench
145 5/5/4

Deadlift
285 5


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 Post subject:
PostPosted: Sat Feb 06, 2010 12:56 am 
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Posts: 468
Location: Seattle
Finally able to get some squats below parallel w/ arched back! :grin:
From now on I think I'll be sticking with the high bar position and more upright torso - just much easier for me to get down

squat
225 5/5/5
unfortunately its very tempting to use the low back out of the hole. It'll take some effort not to cheat

Press
100 5/5/3
Felt really heavy. Probably do a reset

Hang cleans - it hasn't felt right not doing any cleans the last while
95 5/5/5

Neutral grip chins (shoulder width)
5/5/5
different handle than usual, just wanted to switch it up

not a bad workout, but I felt sluggish, mostly lack of sleep, stress, poor diet :frown:


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