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  1. #1081
    Registered User Tom Bro's Avatar
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    I hover around 93-94. Compete in the 90's
    Log: http://forum.bodybuilding.com/showthread.php?t=134647881

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  2. #1082
    Registered User Tom Bro's Avatar
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    Bench

    sets weight reps

    bench
    warmups
    100kg x 5
    5 x 115kg x 5

    wg chins
    bw x 6
    3 x +20kg x 5
    bw x 5

    bench
    3 x 80kg x 10

    notes: volume felt good. im 99% sure I've torn my left adductor, which kind of sucks. I'll be getting an ultrasound soon to get more answers.
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  3. #1083
    Registered User BombDonald's Avatar
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    That sucks man. Hope it heals up fast.
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  4. #1084
    Registered User diefatty's Avatar
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    Decent lifts for your bodyweight mate. Hope the tear isn't to bad, it a tear at all.
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  5. #1085
    Oz brah wick's Avatar
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    Originally Posted by Tom Bro View Post
    notes: volume felt good. im 99% sure I've torn my left adductor, which kind of sucks. I'll be getting an ultrasound soon to get more answers.
    Hope it's nothing serious mate!!
    My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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  6. #1086
    Registered User Tom Bro's Avatar
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    Has all the tell-tale signs of a tear. Bruising, sore to touch etc. Feeling a bit better today. Still can't bodyweight squat without pain.

    I worked up to 5 x 3 @ 170kg conv. deads.

    Running a competition tomorrow so spent all afternoon preparing for that. Should be a great day!
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  7. #1087
    Registered User diefatty's Avatar
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    Comp go well?
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  8. #1088
    █──█ COBBER's Avatar
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    argh, guts about the injury bud. Hopefully it heals quickly!!

    Bench mode activated
    Strength is more useful than weakness.

    █──█ U Sqwot m8 █──█ http://forum.bodybuilding.com/showthread.php?t=156866583&p=1137270943#post1137270943
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  9. #1089
    Registered User Tom Bro's Avatar
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    Originally Posted by diefatty View Post
    Comp go well?
    The comp went really well man! 17 lifters. Some really good potential in the bunch. Super fun day. Pleased to say my first comp was a raging success. (only made possible by all the help i had in the form of volunteers)

    Originally Posted by COBBER View Post
    argh, guts about the injury bud. Hopefully it heals quickly!!

    Bench mode activated
    Thanks man!! Recovery is going better now that I know what's wrong, what aggravates it and what I can do for rehab. Lol. Hope so!!
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  10. #1090
    Registered User Tom Bro's Avatar
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    deads

    sets weight reps

    deads
    warmups
    120kg x 3
    170kg x 3
    5 x 200kg x 3 [440lbs]

    deficit deads
    3 x 170kg x 3

    GHR
    4 x bw x 10

    abs
    5 sets

    Notes: I rearranged the gym today post-comp. That was a workout in itself lol.
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  11. #1091
    járn ok steinn klaery's Avatar
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    So what was wrong with the hip Thomas? And great news about the comp. I'll give you a call for the full rundown!
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  12. #1092
    Registered User Tom Bro's Avatar
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    the hip pain is caused by the torn adductor. I've torn it more than once, just never this bad. I'm a little worried about the recovery this time round. If worst comes to worst, ill be taking a token squat at states.
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  13. #1093
    Registered User Tom Bro's Avatar
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    Conditioning/mobility

    box jumps/skipping/band pullaparts

    5 x 3/???/10

    Sled drags (prowler + harness)

    60m x 3

    UH pullups/squat stretching/pec rolling
    6 or 7 sets

    band pressdowns
    3 x red band x 15
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  14. #1094
    járn ok steinn klaery's Avatar
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    Oh bummer about the adductor. Hope it heals up quick man. Can you still do narrow stance squats or front squats?
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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  15. #1095
    Registered User Tom Bro's Avatar
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    it had a dull ache from monday last week up until friday. now that its gone ive been rolling/stretching heaps. the inflammation in the hip capsule has gone down too. so ill start messing around with light squats monday and hopefully be back to working weights within 2 weeks. then it will be squat once per week and front squat once per week (hopefully).

    I did the demo of the lifts while scott talked through the rules on saturday, and squatting with the empty bar for one rep hurt a lot lol.
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  16. #1096
    Registered User Tom Bro's Avatar
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    bench

    sets weight reps

    bench
    warmups
    100kg x 3
    120kg x 2
    3 x 125kg x 3
    2 x 120kg x 3
    100kg x 6

    bb rows (from the floor)
    60kg x 10
    3 x 100kg x 10

    z press
    40kg x 8
    5 x 50kg x 5

    notes: first time doing z presses. felt real good.
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  17. #1097
    Registered User Tom Bro's Avatar
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    Condition/mobility

    box jumps/skipping/face pulls
    5 x 42" x 2/???/red band x 10

    prowler/dips
    20kg x 30m/bw x 10
    3 x 40kg x 30m/bw x 10

    close hammer grip chins/squat stretching
    5 x bw x 5

    curls/ham/hip flexor stretching
    4 x ~15kg x 25
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  18. #1098
    Registered User Tom Bro's Avatar
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    deficit deads
    warmups
    2 x 120kg x 3
    5 x 170kg x 3

    squats
    5 x 60kg x 3

    ghr
    4 x bw x 10
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  19. #1099
    Registered User Tom Bro's Avatar
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    narrow grip bench
    warmups
    100kg x 3
    120kg x 1
    130kg x 1
    140kg x 1 (paused)
    100kg x 8
    80kg x 12
    60kg x 15

    db rows
    25kg x 5
    45kg x 5
    55kg x 5
    65kg x 5
    75kg x 5

    power cleans
    2 x 60kg x 5
    80kg x 2

    band pressdowns/chins
    5 x 15/5

    some curls
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  20. #1100
    Registered User Tom Bro's Avatar
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    Bench

    sets weight reps

    bench
    warmups
    2 x 105kg x 3
    5 x 112.5 x 3

    squats
    lots x 60 x 3
    lots x 80kg x 3
    3 x 60kg x 5

    bench
    4 x 105kg x 4

    notes: no pain at all on squats. Felt really good.
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  21. #1101
    járn ok steinn klaery's Avatar
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    Glad there was no pain brosef. Onwards and upwards
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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  22. #1102
    Registered User Tom Bro's Avatar
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    Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000)
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    For sure man!!


    Box jumps/skipping/band pullaparts
    5 x 42"/??/red band x 3/?/10

    sled drag sprints
    3 x 40m

    chins/band press downs
    Log: http://forum.bodybuilding.com/showthread.php?t=134647881

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  23. #1103
    Registered User Tom Bro's Avatar
    Join Date: Feb 2006
    Location: Brisbane, QLD, Australia
    Age: 25
    Posts: 1,515
    BodyPoints: 317
    Rep Power: 749
    Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000)
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    Yesterday

    Sets weight reps

    z press
    40kg x 8
    5 x 60kg x 5

    chins
    10
    10
    10
    10
    6
    4

    cgbp
    60kg x 10
    3 x 80kg x 10
    100kg x 5

    shrugs
    100kg x 12
    3 x 140kg x 8

    curls
    3 x 40kg x 10
    Log: http://forum.bodybuilding.com/showthread.php?t=134647881

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  24. #1104
    Registered User Tom Bro's Avatar
    Join Date: Feb 2006
    Location: Brisbane, QLD, Australia
    Age: 25
    Posts: 1,515
    BodyPoints: 317
    Rep Power: 749
    Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000)
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    sets weight reps

    deficit deads
    warmups
    2 x 175kg x 3
    4 x 187.5kg x 3

    ghr
    5 x 10

    rack pulls
    140kg x 3
    2 x 187.5 kg x 4
    4 x 212.5kg x 3
    Log: http://forum.bodybuilding.com/showthread.php?t=134647881

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  25. #1105
    █──█ COBBER's Avatar
    Join Date: Oct 2006
    Location: Canterbury, New Zealand
    Age: 22
    Stats: 6'2", 250 lbs
    Posts: 7,417
    BodyPoints: 3782
    Rep Power: 2382
    COBBER has reached the pinnacle! Best possible rank! (+1000000) COBBER has reached the pinnacle! Best possible rank! (+1000000) COBBER has reached the pinnacle! Best possible rank! (+1000000) COBBER has reached the pinnacle! Best possible rank! (+1000000) COBBER has reached the pinnacle! Best possible rank! (+1000000) COBBER has reached the pinnacle! Best possible rank! (+1000000) COBBER has reached the pinnacle! Best possible rank! (+1000000) COBBER has reached the pinnacle! Best possible rank! (+1000000) COBBER has reached the pinnacle! Best possible rank! (+1000000) COBBER has reached the pinnacle! Best possible rank! (+1000000) COBBER has reached the pinnacle! Best possible rank! (+1000000)
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    solid DDLs bro, how much deficit you using?
    Strength is more useful than weakness.

    █──█ U Sqwot m8 █──█ http://forum.bodybuilding.com/showthread.php?t=156866583&p=1137270943#post1137270943
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  26. #1106
    Registered User Tom Bro's Avatar
    Join Date: Feb 2006
    Location: Brisbane, QLD, Australia
    Age: 25
    Posts: 1,515
    BodyPoints: 317
    Rep Power: 749
    Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000)
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    lol thanks bro. bout 2 1/2"
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  27. #1107
    Registered User Tom Bro's Avatar
    Join Date: Feb 2006
    Location: Brisbane, QLD, Australia
    Age: 25
    Posts: 1,515
    BodyPoints: 317
    Rep Power: 749
    Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000)
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    sets weight reps

    bench
    warmups
    2 x 112.5kg x 3
    2 x 120kg x 2
    2 x 112.5kg x 3
    90kg x 6
    80kg x 8

    squats
    sets of 60 80 and 90 for 3

    chins
    5
    10
    10
    10
    6
    5
    4

    few cleans
    Log: http://forum.bodybuilding.com/showthread.php?t=134647881

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  28. #1108
    járn ok steinn klaery's Avatar
    Join Date: May 2011
    Location: Brisbane, Qld, Australia
    Stats: 6'0", 220 lbs
    Posts: 714
    Rep Power: 1597
    klaery has reached the pinnacle! Best possible rank! (+1000000) klaery has reached the pinnacle! Best possible rank! (+1000000) klaery has reached the pinnacle! Best possible rank! (+1000000) klaery has reached the pinnacle! Best possible rank! (+1000000) klaery has reached the pinnacle! Best possible rank! (+1000000) klaery has reached the pinnacle! Best possible rank! (+1000000) klaery has reached the pinnacle! Best possible rank! (+1000000) klaery has reached the pinnacle! Best possible rank! (+1000000) klaery has reached the pinnacle! Best possible rank! (+1000000) klaery has reached the pinnacle! Best possible rank! (+1000000) klaery has reached the pinnacle! Best possible rank! (+1000000)
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    How were the squats feeling man? Nice benching too!
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  29. #1109
    Registered User Tom Bro's Avatar
    Join Date: Feb 2006
    Location: Brisbane, QLD, Australia
    Age: 25
    Posts: 1,515
    BodyPoints: 317
    Rep Power: 749
    Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000)
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    Feeling really good man. Onwards and upwards (but slow and easy this time lol).
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  30. #1110
    Registered User Tom Bro's Avatar
    Join Date: Feb 2006
    Location: Brisbane, QLD, Australia
    Age: 25
    Posts: 1,515
    BodyPoints: 317
    Rep Power: 749
    Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000) Tom Bro has a reputation beyond repute. Second best rank possible! (+100000)
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    sets weight reps

    squats
    2 x 60kg x 3
    80kg x 3
    100kg x 3
    120kg x 3
    5 x 100kg x 3

    bench
    60kg x 5
    80kg x 3
    2 x 105kg x 3
    5 x 120kg x 3

    chins
    10
    9
    11
    10
    10

    notes: squats are feeling good again. Will definitely be taking it slow though. Taking lessons out of COBBER's book "the guide to having a massive bench". Pullups are getting faster. Just need to start forcing more reps into sets. My back strength is really good in terms of explosiveness. I can do 3-5 pullups smashing my chest into the bar and making the rack come off the ground. I just have trouble cranking out reps/sets.
    Log: http://forum.bodybuilding.com/showthread.php?t=134647881

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