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08-22-2014, 06:50 AM #3841The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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08-22-2014, 07:04 AM #3842
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08-22-2014, 07:08 AM #3843
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08-22-2014, 08:31 AM #3844
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08-22-2014, 04:01 PM #3845
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08-22-2014, 05:43 PM #3846
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08-22-2014, 05:56 PM #3847
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08-22-2014, 06:11 PM #3848
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08-23-2014, 11:31 AM #3849
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08-23-2014, 11:34 AM #3850
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Legs & Shoulders - not a shampoo
So I missed the gym the last two days since we had to clean and move stuff to storage ahead of a showing on our house yesterday (that didn't pan out). Have heart though, as there is another showing tomorrow!
For that I decided to combine legs and shoulders and just do what I could, which was about an hours worth....
Barbell Squat - 45x12, 135x9, 225x8, 275x5, 315x3, 335x3, 355x1, 365x1, 375x1
Leg Extensions - 130x15, 140x15, 150x12
Seated Leg Curls - 120x15, 125x12, 125x12
Side DB Laterals - 20x13, 25x12, 25x12
Front DB Raise - 30x10, 30x10, 30x10
Seated Calf Raise - 90x18, 135x15, 135x15, 135x15
Rear Cable Laterals - 20x10, 20x10, 20x10
Happy with squats - beating last weeks max effort of 355x1, just the 2nd time squatting in 6 weeks. Getting back in the groove and DOMs are becoming less and less!
Taking off tomorrow to clean a bit in the morning and celebrate my wife's birthday the remainder of the day. Keep on grinding!
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08-23-2014, 11:50 AM #3851
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08-23-2014, 11:57 AM #3852
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08-24-2014, 03:54 PM #3853
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08-25-2014, 11:31 AM #3854
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08-25-2014, 02:31 PM #3855
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08-26-2014, 06:04 AM #3856
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08-26-2014, 06:35 AM #3857
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08-26-2014, 06:39 AM #3858
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Monday
Chest and triceps yesterday. Continued weakness on bench. It blows my mind how quickly I lose strength on this lift compared to squat and deadlift. It also is slow to go back up....
Rope Extensions - 4 sets
Barbell Bench - 45x15, 135x10x 185x5, 205x3, 225x3, 245x1, 255x1, 265x0
Dips - BWx10x BWx10, BW+25x8, BW+25x9
DB Flyes - 40x10, 45x10, 45x10
Straight Bar Cable Extensions - 4 sets
Went into yesterday's workout feeling strong and once the bench pressing started I realized that wasn't the case
Planning on some back and biceps today along with deadlifts.
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08-26-2014, 01:54 PM #3859
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08-27-2014, 06:30 AM #3860
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Currently, no. Just trying to get through the DOMs at this point and get back to handling half decent volume.
Once the Labor Day is over I plan on jumping onto Sheiko until end of the year, using a peaking protocol for the 6th annual lift off I have with my friends and family every Christmas holiday.
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08-27-2014, 06:34 AM #3861
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Back/biceps
Workout yesterday was sub par IMO but it is what it is. Knew going into deads that no major weights would be moved and I was right...
Lat Pulldowns - 4 sets
Deadlifts - 135x10, 225x5, 315x5, 385x3, 435x3, 455x2, 465x1, 485x1
EZ Bar Curls - 4 sets
Seated Machine Row - 3 sets
DB Preachers - 3 sets
Lat Pulldowns - 3 sets
485 felt HEAVY. I know I need to eat more but balancing fueling my body with stifling weight gain. Once I jump into Sheiko again I will likely go balls out on the food as I shoot towards 230 lbs or so.
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09-03-2014, 07:27 PM #3862
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Last week or so
I was out on vacation for 4 days with the family, hitting up Delaware and Maryland beaches over the long weekend. Was great. Got to train at World Gym in Ocean City, MD for two days while there and really enjoyed using some equipment I don't typically have access to at my gym.
After that I took off Monday and Tuesday in preparation to get back into Shieko, which I did today, starting yet again with Sheiko #29.
Using the following for my maxes:
Bench - 255
Squat - 385
Deadlift - 515
Today's workout was tough cardiovascularly because I haven't done 5x5 with a moderate weight in quite some time - really haven't been going over 3 reps on the big 3. Went kind of like this today:
Bench Press - 135x5, 155x5, 155x5, 180x3, 180x3, 190x3, 190x3, 190x3, 190x3, 190x3
Squat - 195x5, 230x5, 230x5, 270x5x5
Bench Press - 135x5, 155x5, 180x4x4
DB Flyes - 35x10x5
Good Morning - 135x5, 135x5, 135x5, 155x5, 155x5
Great workout and looking forward to Friday and hitting pause deads and rack pulls.
Still haven't stepped on a scale for an official morning weigh in (maybe tomorrow), but hovering around the 215 mark lately I would imagine.
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09-03-2014, 08:10 PM #3863
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09-04-2014, 05:17 AM #3864
Anything over 3reps is labeled as cardio in my book
Way to get after it. I know you said you're going to gain up to 230 or so, but what are your offseason plans? Length? Going fat kid or going to restrain a bit?"The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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09-04-2014, 07:18 AM #3865
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
My plans are....no plans really. Have no date in mind to return back to the stage if ever. I am focusing on getting the most out of as few gym sessions as possible and spend more time on other hobbies and with family.
That being said, I still want to get stronger and hit PRs and we have our annual lifting contest coming over the holidays. Since your score is based on body weight, that is my incentive to not get fat. Though I always wondered what it would be like to be two fitty
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09-04-2014, 07:44 AM #3866
- Join Date: Feb 2003
- Location: Ephrata, Pennsylvania, United States
- Posts: 24,588
- Rep Power: 283695
Hey Stan I wanted to let you know Chris is back at the gym now (after I think he said a 3 year layoff) and he said he's anxious to see you again. He specifically asked about you and if you were still coming in regularly and if you still compete. He said he did the Keystone with you the first year you ever did it (I didn't know that) but he hasn't competed since then. He still looks the same, a little smaller from the time off of course but he seems to be back into it full force again (after his multiple shoulder and knee surgeries) so that's always good to see.
Take care and I'm sure I will see you in the gym soon.
-Spaz
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09-04-2014, 08:08 AM #3867
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09-04-2014, 12:39 PM #3868
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09-04-2014, 01:44 PM #3869
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09-04-2014, 01:48 PM #3870
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