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  1. #1
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
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    Muscle milk and protein bars

    Here's my old log: http://forum.bodybuilding.com/showth...hp?t=129809573

    My current maxes are about 315 / ~205 / ~385 raw, and I've almost benched 275 (about two inches from touching) with a loose F6 and I deadlifted 455 with a loose Super Centurion with straps that are long enough so that even with them up they're basically a big pair of briefs, all at a hefty 152 pounds.

    I want these numbers to go up.

    I'll be competing at the USAPL American Open in December this year. I think a 1250 total is easily within reach by then in single ply, especially if I can gain a few pounds by then.

    I'll be lifting almost exclusively raw until the end of the summer, par trying out my squat suit here and there because I'm nowhere near acclimated to the internal pressure, even with straps down.

    Anyway, that's enough talking. I present to you, my log.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  2. #2
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    06/02

    Squats
    +belt
    275x3, 275x3, 275x3

    Push Press
    145x5, 145x3+135x2, 140x5

    Pendlay rows
    155x5, 155x5, 155x5

    ATG Squats
    155x15
    Last edited by goosefrabbas; 06-04-2011 at 03:05 PM.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  3. #3
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    06/04

    Wide stance squats
    +belt
    275x2

    Bench
    205x1 PR
    135x10


    Sumo deadlift
    315x2

    OH pullups
    10, 10, 6
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  4. #4
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    Starting Madcows

    1A 06/06

    Squat
    260x5

    Bench
    165x5

    Row
    150x5
    Last edited by goosefrabbas; 06-07-2011 at 05:12 PM.
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  5. #5
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    1B 06/08

    Wide stance squat
    195x5

    Military press
    115x5

    Deadlift
    315x5
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  6. #6
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    1C 06/10

    Squats
    265x3
    195x8

    Bench
    170x3
    125x8


    Couldn't do rows because my upper back was hurting. Not the sore kind. Even hurt when I squatted.
    I might start assistance next week.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  7. #7
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    2A 06/13

    Squat
    265x5

    Bench
    170x5

    Row
    160x5

    Tri pulldown abs
    (47x10)x4

    45 degree hypers
    (bwx10)x2


    Squats are feeling rather heavy for some reason. It's probably because I'm not used to the volume. The fourth warmup feels like a workset to me. I hope I'll get used to it before the weights get too heavy.
    Rows were supposed to be 155 but I forgot. Oh well.
    Started off real light on assistance because I'm still trying to get used to the volume just on the main three exercises each day.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  8. #8
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    2B.5 06/15

    Oly squat
    (or as close to it as I could get)
    200x5, 200x5

    Military press
    115x5

    Sumo deadlift
    +belt
    325x5

    Tri machine abs SS rope tricep extensions
    53x10 / 53x6
    53x10 / 43x10
    53x10 / 33x12

    Neutral grip pullups
    bwx20


    I'm not lifting again until Monday so I figured I'd get some of my C day done.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  9. #9
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    3A 06/21
    Squat
    + belt
    275x5

    Bench
    + wrist wraps
    175x5

    Row
    160x5

    Decline situps
    (bwx10)x4

    45 degree hypers
    (bw+10x10)x2
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  10. #10
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    3B 06/23

    Oly squat
    205x5, 205x5

    Military press
    115x5

    Deadlift
    +belt
    335x5
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  11. #11
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    3C 06/25
    Squats
    +belt
    280x3
    - belt
    205x8

    Bench
    180x3
    135x8

    Row
    165x5
    120x8


    Accidentally did 5 reps on rows, but whatever. Finished with some machine curls and tri extensions.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  12. #12
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    4A 06/28

    Squat

    +belt
    280x5

    Bench
    180x5

    Row
    165x5
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  13. #13
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    4B 06/30

    Squat
    210x5, 210x5

    Military press
    120x5

    Deadlift

    +belt
    345x5

    Decline situps
    (bwx10)x3
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  14. #14
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    4C 07/02

    Squat

    + belt
    290x3
    210x8

    Bench
    185x3
    135x8

    Row
    170x3
    125x8


    Dips
    bw+45 3x8
    ss
    Machine curls
    43 3x8
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  15. #15
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    It looks like I might be competing in a strongman event at the end of August. It's called the Capital City Classic on August 27. There's two divisions: LW and HW open. So I'll be outweighed by 75 pounds by the other guys, but the events (and weights for them) don't look TOO grueling. It's part of a larger event, all for charity, and two of my other friends will be doing it, so why not? I'll probably try out some events this weekend and decide if I can handle it.
    Last edited by goosefrabbas; 07-05-2011 at 07:11 PM.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  16. #16
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    5A 07/05

    Squats
    + belt
    290x5

    Row
    170x5

    Bench
    185x5


    decline situps
    4 sets of bwx10
    hypers
    4 sets of bw+10x10

    Squats felt great, even though I hurt my knee yesterday playing football. I don't know if it's the programming or my increased eating, or both, but I'm finally making progress. Bench wasn't great because my shoulders were sore from dips I did Saturday and throwing the football. I shouldn't have done those dips. I'm still going to keep the assistance light. Anyway, bench and deads will be getting this week.
    Last edited by goosefrabbas; 07-07-2011 at 06:11 PM.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=36
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  17. #17
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
    Location: Auburn, Alabama, United States
    Stats: 5'5", 148 lbs
    Posts: 5,870
    Rep Power: 8883
    goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000) goosefrabbas has reached the pinnacle! Best possible rank! (+1000000)
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    5B 07/07

    Squat
    210x5

    Military press
    120x5

    Deadlift

    +belt
    350x5

    I recorded my deadlifts on my phone but for some reason it didn't save. Next week's 360x5 is gonna be really hard.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

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  18. #18
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
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    5C(?) 07/09

    Tire flip weighs 330 pounds new, so it was maybe only 300
    a few doubles and triples to warm up, then a set of 10

    Squats
    +belt
    275x2
    +suit(Centurion, 38)
    315x2
    335x2
    365x1
    385x1
    405x1

    +wraps, not very tight
    425x1

    Bench
    185x1

    +shirt(F6, 38)
    3 board press
    225 for a few singles
    raw bench
    185x2 LAT CRAMP!

    15 pullups

    I went to a PL gym in Baton Rouge and trained with some friends. It was nice having good equipment and reliable partners/spotters for a change. I'll hopefully train there every weekend the next month and a half or so and do some strongman type stuff for my C days.
    Last edited by goosefrabbas; 07-10-2011 at 06:20 PM.
    Meet: 440/248/485 = 1173@144 sp 04/2012

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  19. #19
    not actually a goose goosefrabbas's Avatar
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    6A 07/12

    Squat

    +belt
    295x4 missed fifth rep

    Bench
    45x10


    Row
    45x10


    3x10 decline situps

    Both of my elbows, but especially my left one, have been hurting a lot since Saturday night after the workout, maybe from the tire flipping. Hopefully they heal quickly.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

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  20. #20
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
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    6B 07/14

    Wide stance squat
    145x5
    just to warm up

    Deadlift
    +belt
    360x3 couldn't get 4th off floor.

    Military press
    125x4
    missed 5th due to triceps

    I guess I'll be doing 5C Saturday and repeat week 6 next week.
    Elbows feel better but knees are still hurting a little and wrists were hurting.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

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  21. #21
    not actually a goose goosefrabbas's Avatar
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    not sure what to call it, maybe 6/5/5C? 07/16

    Squat (6)
    300x3

    Bench (5)
    190x3
    140x8

    Row (5or6)
    175x3
    125x8


    Squat was from 6C, bench was from 5C, and my row was 5C. Row weight is the same for 6C, so I don't know if I'll do 6 or 7C for row next week.

    Dips
    bw+45 x 3
    bw+70 x 3

    did these for a little extra tricep work because tri pulldowns just hurt my shoulders, but I'm probably doing them wrong.

    Static holds (over/under)
    4 sets of 415 for 5 seconds

    My grip sucks and I want to incorporate some strongman training so I can eventually compete in that, so I might as well start somewhere. I'm not sure how much this static hold stuff will help. The hardest thing to this was the pain from the knurling on the bar. For grip I might be better off doing whatever version of farmer's walk I can do at my gym.

    I might do some keg work tomorrow if the weather permits.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

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  22. #22
    not actually a goose goosefrabbas's Avatar
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    07/17

    keg = ~50 pounds

    snatch - kegx10
    clean & press - kegx10
    snatch - kegx10
    clean & throw over the back of my head - kegx10

    I also tried a keg toss with a 25 pound keg but after two tries I realized I didn't have enough space. This was fun.
    Meet: 440/248/485 = 1173@144 sp 04/2012

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  23. #23
    not actually a goose goosefrabbas's Avatar
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    07/19 7/6/6A

    Squat (7)
    300x5

    Bench (6)
    190x5

    Row (6)
    170x5


    I slept about 5 hours last night so I was really tired, so I just did the main exercises. My right lat was in a little pain while squatting and my left elbow while benching. Still, my elbow's feeling much better from my last A day. Left knee is still hurting but it's not really affecting my performance from what I can tell, because my squats are still shooting up.
    Last edited by goosefrabbas; 07-20-2011 at 07:08 PM.
    Meet: 440/248/485 = 1173@144 sp 04/2012

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  24. #24
    not actually a goose goosefrabbas's Avatar
    Join Date: Nov 2004
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    some vids

    425 almost squat a week ago, first time in full gear





    300x5 today





    If anyone actually reads this and wants to comment on my form, that would make me really happy.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

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  25. #25
    not actually a goose goosefrabbas's Avatar
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    07/20

    did some keg and throw behind my head's or whatever for fun
    55x10, 60x6, 65x2 or 3, I forgot. It feels like double the weight.
    then I walked around with an empty keg overhead for a minute or so. I read it was supposed to work your core but I only felt it in my shoulders/traps. Maybe it wasn't heavy enough or it wasn't for enough time.

    Going lift in BR Friday night. I'll do something similar to my B day (some form of squat, ohp and deadlift). Saturday I'm going watch an SPF meet.
    Last edited by goosefrabbas; 07-20-2011 at 07:11 PM.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

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  26. #26
    Deadlift King Liftamulti's Avatar
    Join Date: Sep 2010
    Location: North Carolina, United States
    Age: 20
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    Sub'd!!!!!!!!!!!!!!!!!!! I want to get into single ply after I bulk up a bit.
    I don't care.
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  27. #27
    not actually a goose goosefrabbas's Avatar
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    my first subber! gracias, sir.
    And you should definitely do it, it's a lot of fun. It gets you a lot of looks in the gym too.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

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  28. #28
    not actually a goose goosefrabbas's Avatar
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    idk 07/22

    Wide stance squats
    185x5

    Sumo deadlift
    315x10-15
    a bunch of sets of singles, twos and threes, and a set of four. Mostly just worked on form.

    conventional deadlift
    275x5
    315x0

    For fun. If my sumo stalls too long I might switch to conventional for a while.

    Military press
    115x4
    95x8


    one-armed snatches
    a few reps at 65 pounds and a few at 40 kilos, both arms

    I lifted after 9pm and hadn't eaten since 4, so it was a sucky day. I felt weak on everything, especially presses. Hopefully Sunday will be better. Spreadsheet calls for 310x3 but I might just do 305 (then 315 the next week). Maybe I'll do 305 with the heavy clips so it'll be about 307-308, right in the middle. Depends how fatigued I am from today's workout.
    Last edited by goosefrabbas; 07-22-2011 at 11:37 PM.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

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  29. #29
    not actually a goose goosefrabbas's Avatar
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    I went watch a meet today, the SPF Louisiana Open or something like that. It's the first time they've ever had a meet in Louisiana so maybe ten people showed up. It was over in four or five hours. There was a guy who deadlifted 700ish which was pretty cool, and a 140ish pound Crossfit girl who totaled 800+ raw. I also bought a pair of the new Inzer gripper knee wraps for $30 (normally 35 retail plus shipping plus tax).

    The Crossfit gym the meet was held at has some really nice equipment. I did a few pullups on some rings and a few GHR's during a break. GHR's aren't as hard as I thought, but I was feeling them a few hours after I did them. Hopefully it doesn't affect squatting tomorrow, but if it does, oh well. I'm sure I can get 305 for 5 next A day after I get rest.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

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  30. #30
    not actually a goose goosefrabbas's Avatar
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    Gym was only open noon-5 today and the weather was too bad to go out in time to get a full workout in, so I'm going tomorrow after work like usual.
    Also, my first meet is in 20 weeks. I'm gonna have to start getting some shirt work in eventually.
    Meet: 440/248/485 = 1173@144 sp 04/2012

    Goal: 485/264/551 = 1300@163 sp 04/2015

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